Lipurumu: Melemo ea bophelo bo botle le litsela tsa ho li ja

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Lipurumu, tse bitsoang hape li-plums tse omisitsoeng, li na le limatlafatsi tse ngata ebile li na le li-antioxidants tse ngata. Ke mohloli oa fiber le limatlafatsi. Lero la prune, le ntšitsoeng ho prunes, le lona le na le melemo e tšoanang ea bophelo bo botle joaloka ea limela.

Lipurumu li na le tsoekere e ngata e li lumellang ho omisoa ntle le ho belisoa.

Boleng ba phepo ea limela

100 g ea prunes e na le matla a 275 kcal hape li na le

• Protheine ea 2.50 g
• 65 g k'habohaedreite
• 5,0 g faeba
• 32.50 g tsoekere
• 1,80 mg tšepe
• 12 mg ea sodium
• 6.0 mg vithamine ea C
• 1250 IU vithamine A

Melemo ea bophelo bo botle ba limela

1. Thibela lefu la pelo

Lipurumu li na le li-phytonutrients tse ngata tse bitsoang phenols tse thibelang ho tšeloa ha k'holeseterole ea LDL 'meleng. Boithuto bo bonts'itse hore li-antioxidants le fiber tse fumanehang ho prunes li ka thusa ho fokotsa maemo a k'holeseterole ^[1] , ^[pedi] .

2. Thuso ea ho theola boima ba 'mele

Ho ea ka lipatlisiso tse entsoeng ke Univesithi ea Liverpool, ho ja limela tsa prune e le karolo ea phepo ea boima ba 'mele ho ka matlafatsa boima ba' mele. Bafuputsi ba fumane hore bankakarolo ba jang li-prune e le karolo ea phepo e nepahetseng ba theotse boima ba 2 kg mme ba theola lisenthimithara tse 2,5 thekeng ^[3] .

3. Fokotsa khatello ea mali

Bo-rasaense ba fana ka maikutlo a hore ho ja prune le ho noa lero la prune ho ka fokotsa khatello ea mali haholo. Phuputso e bontšitse hore bankakarolo ba jang li-prune letsatsi le letsatsi ba na le phokotso ea khatello ea mali ^[4] .

4. Fokotsa ho patoa

Lipurumu li na le fiber e ngata, e thusang ho thibela li-hemorrhoids tse bakoang ke ho sokela ho sa foleng. Li-prune le lero la prune li sebetsa joalo ka laxative ka lebaka la lihlahisoa tsa eona tse phahameng tsa sorbitol. Phuputso e bontšitse hore li-prune tse omisitsoeng tse robeli, ha li na le 300 ml ea metsi ka letsatsi bakeng sa libeke tse 4, ts'ebetso e ntlafalitsoeng ea mala ^[5] .

5. Kotsi e ka tlase ea mofetše oa mala

Patlisiso e bonts'a hore ho kenyelletsa li-prune lijong tsa hau ho ka fokotsa kotsi ea mofetše oa colon. Ho ja li-prune ho ka ama le ho eketsa microbiota ka har'a colon, ho latela phuputso e entsoeng ke bafuputsi ba tsoang Texas A&M University le University of North Carolina ^[6] .

6. Ntlafatsa bophelo ba masapo

Minerale boron e fumaneha ka bongata merong e omisitsoeng e thusang ho aha masapo a matla le ho ntlafatsa tšebelisano ea mesifa. Ho ea ka phuputso, li-prune tse omisitsoeng le phofo e omisitsoeng ea prune li ka fokotsa tšusumetso ea mahlaseli mokhoeng oa masapo, ea thibela ho fokola ha masapo ^[7] . Lipalesa le tsona li na le bokhoni ba ho thibela lefu la ho fokola ha masapo.

7. Thibela le ho phekola phokolo ea mali

Prune ke mohloli o motle oa tšepe, e leng bohlokoa ho thibela le ho phekola khaello ea mali ea khaello ea tšepe. Khaello ea mali e etsahala ha 'mele o se na lisele tse khubelu tsa mali tse phetseng hantle tse lekaneng.

Ntlafatsa pono

Lipurumu li na le vithamine A e ngata, vithamine e bohlokoa bakeng sa pono e hlakileng. Ho haella ha vithamine A ho ka lebisa bofofu bosiu, ho senyeha ha macular, lera la mahlo le mahlo a omileng.

Sireletsa khahlanong le lefu la matšoafo

Lefu le sa foleng la pulmonary pulmonary (COPD) ke lefu le sa foleng la matšoafo le bakang bothata ba ho hema. Lipurumu li tletse li-antioxidants tse fokotsang kotsi ea COPD, mofetše oa matšoafo le ho ntlafatsa bophelo bo botle ba matšoafo ^[8] .

10. Fokotsa litakatso tsa hau tsa tlala

Prunes e ka u thusa hore u ikutloe u tletse ho feta nako e telele ka lebaka la fiber ea eona e ngata. Faeba e nka nako ho e sila, ho bolelang hore takatso ea hau ea lijo e lula e khotsofetse nako e telele. Ntle le moo, li-prune li na le letšoao le tlase la glycemic, ho bolelang hore tsoekere e kenella maling butle haholo mme e boloka tlala e le sieo ^[9] .

11. Ntlafatsa bophelo ba letlalo le moriri

Li-vithamine le liminerale tse fumanehang ho prunes li kenya letsoho ho letlalo le moriri o phetseng hantle. Tholoana ena e matlafatsa moriri ho tloha motso 'me e thibela ho senyeha ha moriri le ho robeha. E boetse e fokotsa ts'ebetso ea botsofali le ho liehisa ho qala ha makhopo.

Litla-morao tse ka bang teng tsa tšebeliso ea limela

• Lipalesa li ka baka kapa tsa mpefala letšollo ka lebaka la fiber e ho tsona.

• Lipurumu li na le sorbitol, e leng tsoekere e eketsang khase le ho thunya ka mpeng.

• Ho sebelisa li-prunes tse feteletseng ho ka baka boima ba 'mele ka lebaka la boteng ba tsoekere.

• Batho ba nang le maemo a itseng a bophelo, a kang ulcerative colitis ha baa lokela ho ja prunes.

• Lipurumu li na le mesaletsa ea histamine, e ka bakang khatello ea mmele 'meleng.

• Nakong ea ts'ebetso ea ho omisa, li-prunes li theha k'hemik'hale e bitsoang acrylamide e nkoang e le kankere ke National Cancer Institute.

Mokhoa oa ho eketsa li-prune lijong tsa hau

• Sebelisa li-prune tse omisitsoeng e le seneke.
• Kopanya li-prune le litholoana tse ling tse omisitsoeng bakeng sa motswako o phetseng hantle.
• Eketsa li-prunes e le ho tšela oatmeal, li-pancake le waffles.
• Li kenye ka lino-mapholi, li-smoothie le thepa e besitsoeng.
• Sebelisa li-prunes ho etsa jeme.

U na le bokae?

Lefapha la Temo la U.S. le khothaletsa ho ba le likarolo tse peli tsa litholoana tse omisitsoeng ka letsatsi (25 ho isa ho 38 g). Leha ho le joalo, chelete eo e ka fapana ho latela lihlopha tsa lilemo le litlhoko tsa phepo.

1. [1]Gallaher, C. M., & Gallaher, D. D. (2008). Li-plum tse omisitsoeng (prunes) li fokotsa sebaka sa lefu la atherosclerosis ho litoeba tse haelloang ke apolipoprotein E. Koranta ea Brithani ea phepo e nepahetseng, 101 (2), 233-239.
2. [pedi]Tlokotsi, P., & Gidley, M. J. (2010). Mekhoa e sebetsanang le ho theola k'holeseterole ea li-fiber tsa polysaccharides tse nang le 'mele. Lijo le mosebetsi, 1 (2), 149-155.
3. [3]Univesithi ea Liverpool. (2014, Mots'eanong 30). Ho ja lipalesa ho ka thusa ho theola boima ba 'mele, mananeo a ithutoang.
4. [4]Ahmed, T., Sadia, H., Batool, S., Janjua, A., & Shuja, F. (2010). Ts'ebeliso ea prune e le taolo ea khatello ea mali. Journal ea Ayub Medical College Abbottabad, 22 (1), 28-31.
5. [5]Lever, E., Scott, S. M., Louis, P., Emery, P.W, & Whelan, K. (2019). Phello ea li-prune ho tsoa setuloaneng, nako ea ho fetela ka mpeng le microbiota ea meno: Teko e laoloang ka nako e telele.Clinical Nutrition, 38 (1), 165-173.
6. [6]Puisano ea A & M AgriLife ea Texas. (2015, Loetse 25). Li-plums tse omisitsoeng li ka fokotsa kotsi ea mofetše oa colon, lipatlisiso li bonts'a.
7. [7]Schreurs, S. S., Shirazi-Fard, Y., Shahnazari, M., Alwood, J. S., Truong, T. A., Tahimic, C. G. T., ... & Globus, R. K. (2016). Lijo tse omisitsoeng tsa plum li sireletsa ho tsoa tahlehong ea masapo e bakoang ke mahlaseli a kotsi.
8. [8]MacNee, W. (2005). Kalafo ea COPD e tsitsitseng: li-antioxidants Tlhahlobo ea ho hema ea Europe, 14 (94), 12-22.
9. [9]Furchner-Evanson, A., Petrisko, Y., Howarth, L., Nemoseck, T., & Kern, M. (2010). Mofuta oa bohobe bo susumetsang likarabo tse khotsofatsang ho basali ba baholo Takatso ea lijo, 54 (3), 564-569.

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