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Plum ke tholoana e matlafatsang haholo ea subgenus le genus Prunus 'me ke ba lelapa la Rosacea lelapa le le leng leo liperekisi, liapolekose le li-nectarine e leng tsa tsona. Li-plums, tse tsejoang hape e le aloobukhara, li bohlokoa ka lebaka la melemo ea bophelo bo botle.
Ke mefuta e fetang 2000 ea li-plums tse tsoang ka boholo le mebala e fapaneng e ka bang mosehla kapa pherese ho ea ho e tala kapa e khubelu. Sebopeho sa plum se sedikadikwe kapa se motopo mme di na le dinama tse ka hare kahare ka peo e le nngwe e thata. Tatso ea plum e fapana ho ea ka tsoekere ho ea ho tart mme e na le lero le feteletseng ebile e monate ha e jeoa e le ncha. Li-plum tse omisitsoeng kapa li-prune li sebelisetsoa ho etsa jeme ebe li kenyelletsoa ho diresepe tse ling.
Li-plums li arotsoe ka lihlopha tse tharo: European-Asia (Prunus domestica), Sejapane (Prunus salicina), le Damson (Prunus insititia) [1] . Li-plums li tletse li-antioxidants le livithamini le liminerale tse ling, tse tlatsetsang melemo e mengata ea bophelo ba li-plums.
Boleng ba phepo e nepahetseng ea li-plums
100 g ea plums e na le 87.23 g ea metsi, 46 kcal eneji hape e na le:
- 0,7 g protheine
- 0,28 g mafura
- 11.42 g khabohaedreite
- 1.4 g fiber
- 9.92 g tsoekere
- 6 mg, k'halsiamo
- 0,7 mg tšepe
- 7 mg, magnesium
- 16 mg phosphorus
- 157 mg potasiamo
- 0.1 mg zinki
- 0,057 mg koporo
- 9.5 mg vithamine ea C
- 0,028 mg thiamine
- 0,026 mg riboflavin
- 0.417 mg niacin
- 0,029 mg vithamine B6
- 5 mcg folate
- 1,9 mg choline
- 17 mcg vithamine A
- 0,26 mg vithamine E
- 6.4 mcg vithamine K
Melemo ea Bophelo ea Plums
1. Tšenyo e ka tlaase ea sele
Vithamine C le li-phytonutrients tse li-plums li na le thepa e matla ea antioxidant. Li-antioxidants li thusa ho thibela tšenyo ea lisele e bakoang ke khatello ea mali. Phuputso e phatlalalitsoeng ho Journal of Medicinal Food e fumane hore li-antioxidant tse ka har'a plums li ka thusa ho sireletsa li-granulocyte (mofuta oa lisele tse tšoeu tsa mali) khatellong ea mali. [pedi] .
2. Thuso ka tšilo ea lijo
Li-plums li na le fiber e ngata e ka thusang ho laola tsamaiso ea tšilo ea lijo. Phuputso ea 2016 e phatlalalitsoeng ho Phepo ea limolek'hule le Patlisiso ea Lijo e bontšitse hore plums e na le polyphenols le carotenoids tse thusang ho theola ho ruruha ha masapo le ho hlasimolla tšilo ea lijo [3] .
3. Khothaletsa bophelo bo botle ba pelo
Li-fiber, flavonoids le metsoako ea phenolic e fumanehang ho plums e ka ntlafatsa bophelo ba pelo ka ho theola k'holeseterole le ho fokotsa kotsi ea lefu la pelo.
4. Ho matlafatsa boits'ireletso ba mmele
Litaba tsa vithamine C tse plums li ka thusa ho matlafatsa sesole sa 'mele ka ho eketsa ho hanela' mele oa hau ho mafu le ho ruruha. Liphuputso tse ngata li bontšitse kamano pakeng tsa vithamine C le ts'ebetso ea 'mele ea ho itšireletsa mafung [4] [5] .
5. Fokotsa kotsi ea lefu la tsoekere
Li-plums li na le index e tlase ea glycemic mme ho e ja ho ke ke ha baka ho phahama ka tšohanyetso ha tsoekere maling. Phuputso ea 2005 e bonts'itse litlamorao tsa anti-hyperglycemic tsa plums ho fokotsa tsoekere ea mali le maemo a triglyceride. Phuputso e 'ngoe e fumane hore ho ja litholoana tse ikhethileng ka botlalo, ho kenyeletsoa le plums ho amana le kotsi e tlase ea mofuta oa 2 lefu la tsoekere [6] [7] .
6. Tšehetsa bophelo bo botle ba masapo
Boteng ba liminerale tsa bohlokoa joalo ka calcium, magnesium, vithamine K le koporo li-plums li ka thusa ho ntlafatsa bophelo ba masapo. Phuputso e bonts'a hore li-plums tse omisitsoeng li ka thusa ho matlafatsa masapo le ho ntlafatsa letsoalo la masapo a masapo [8] .
7. E ntlafatsa ts'ebetso ea kutloisiso
Liphuputso tse hlokometsoeng li bonts'itse phello e ntle ea plums ho ts'ebetsong ea ts'ebetso. Li-plums li na le li-polyphenols tse ngata tse ka thusang ho thibela mathata a amanang le botsofe a amanang le botsofe joalo ka lefu la Alzheimer's [9] [10] .
8. E ntlafatsa bophelo ba letlalo
Li-plums li na le vithamine C e ngata le li-antioxidants tse ling tse tlatsetsang letlalong le phetseng hantle, le khanyang le la bocha. Vithamine C e liehisa makhopho a letlalo mme e fokotsa ho oma ha letlalo, ka hona e ntlafatsa ponahalo ea letlalo [leshome le motso o mong] .
Litla-morao tsa Plums
Li-plums li ka baka mathata a amanang le tšilo ea lijo, ho kenyelletsa ho ruruha, letshollo ho batho ba nang le lefu la mala le halefisang (IBS). Hape, li-plums li na le li-oxalate tse ngata, tse ka eketsang menyetla ea ho theoa ha majoe a liphio [12] [13] . Kahoo, ja li-plums ka teka-tekano.
Mekhoa ea ho kenyelletsa Plums lijong tsa hau
- Kenya li-plums tse khethiloeng ho li-tarts, pie, ice cream, kaka le puddings.
- Kenya plums ho uena ea salate ea kana kapa meroho.
- E sebedise joaloka topping ka yogurt le oatmeal.
- Kenya plums lijana tsa hau tsa kana.
- Ha u ntse u etsa litholoana tsa smoothies, eketsa plums ho eona.
- U ka etsa plum chutney.
Li-Recipes tsa Plum
Ginger plum smoothie
Lisebelisoa:
- Plum e butsoitseng e 1 (e ncha, e koetsoe empa e sa eboloa)
- Juice senoelo sa lero la lamunu ea lamunu kapa lero le leng la litholoana leo u le khethileng
- ½ senoelo sa yogurt kapa banana e le 1
- 1 tsp ginger e ncha
Mokhoa:
- Kenya lisebelisoa tsohle tsa blender ebe u li kopanya hantle ho etsa hore li tsitsisehe.
- E tšollele ka khalase 'me u natefeloe [14] .
