Prunes yog ib qho kev noj qab haus huv thiab cua qab uas cov neeg laus thiab cov menyuam nyiam. Txhua lub plums haum rau tau txais cov txiv hmab txiv ntoo qhuav, tab sis cov prunes qab tshaj plaws yog muab los ntawm Hungarian plums. Prunes tuaj yeem noj nyob rau hauv daim ntawv li niaj zaus thiab hauv daim ntawv ua khoom qab zib, siv nws rau hauv kev npaj khoom qab zib, zaub nyoos thiab nqaij cov tais diav. Ib qho ntawm cov khoom tseem ceeb ntawm prunes yog hom ntshav qab zib hom 2 txwv tsis pub txwv cov khoom no rau hauv cov khoom noj.
Prunes tuaj yeem ua hom 2 mob ntshav qab zib?
Cov kws kho mob tsis txwv cov neeg mob ntshav qab zib hom 1 thiab hom 2 noj qee hom txiv hmab txiv ntoo qhuav, xws li qhuav apricots, raisins, lossis prunes. Muaj tseeb, koj tuaj yeem piam koj tus kheej nrog cov plums qhuav tau sai, vim hais tias ib qho kev kho mob, zoo li ntau lwm yam khoom qab zib, yog sai thiab muaj lub siab xav noj ntau dua.
Lub peev xwm ntawm cov ntshav qab zib ua pamper lawv tus kheej qee zaum yog vim qhov tseeb tias cov khoom lag luam muaj qhov glycemic index tsawg, uas txhais tau tias nws yuav tsis ua rau muaj kev cuam tshuam ntawm cov ntshav qabzib hauv cov ntshav.
Mob ntshav qab zib thiab siab surges yuav yog ib yam dhau los
- Li qub ntawm qab zib -95%
- Kev tshem tawm ntawm cov hlab ntsha thrombosis - 70%
- Ntaus tau ntawm lub plawv dhia muaj zog -90%
- Kev tshem tawm ntshav siab - 92%
- Qhov nce hauv lub zog nruab hnub, txhim kho pw tsaug zog thaum hmo ntuj -97%
Yog lawm, tsuas yog prunes zoo yuav tsum tau noj. Txhawm rau kom tsis txhob ua yuam kev hauv kev xaiv cov khoom lag luam, nws yog qhov yuav tsum ua tib zoo kawm cov txiv ntseej: lawv yuav tsum fleshy, ywj thiab tib lub sijhawm muag. Cov xim ntawm prunes yuav tsum muaj xim dub, cov txiv ntseej nws yuav tsum muaj lub teeb ci.
Qhuav, nyuaj lossis nyuaj prunes yuav tsuas yog ua kom raug mob nyob rau hauv kev pom zoo ntawm qhov zoo. Kev raug xoom xaim yuav tsum ua rau xim xim ntawm lub txiv hmab txiv ntoo - nws qhia qhov kev ua txhaum ntawm txoj cai ntawm kev khaws cia thiab kev thauj mus los.
Cov txiaj ntsig ntawm prunes rau ntshav qab zib
Prunes, zoo li ntau lwm cov khoom ntawm tsob ntoo keeb kwm, muaj ntau ntawm cov vitamins thiab minerals uas tsim nyog rau tib neeg. Ntau yam ntawm lawv yog qhov tseem ceeb heev rau ob tus neeg noj qab haus huv thiab hom 2 mob ntshav qab zib.
Ib qho tseem ceeb ntawm prunes yog fiber los yog, hauv lwm lo lus, kev noj haus fiber ntau. Cov ntsiab lus fiber ntau hauv nws yog 7%, uas yog, 7 gram ntawm kev noj haus muaj fiber ntau rau txhua 100 grams ntawm cov khoom. Fiber tsis zom rau hauv plab, tab sis ua tiav los ntawm tib neeg lub plab hnyuv microflora. Noj zaub mov muaj fiber ntau pab ua kom qhov kev zom thiab yog ib txoj kev tiv thaiv zoo rau cem quav. Zam kev cem quav thiab qhov tseeb hais tias qee qhov sib xyaw ntawm prunes muaj qhov ua rau mob plab me me.
Ntxiv rau fiber ntau, prunes muaj cov tshuaj tiv thaiv kab mob uas ua rau muaj zog tiv thaiv lub cev tiv thaiv kab mob rau lub cev tsis zoo xws li kev tiv thaiv ib puag ncig tsis zoo, kev ntxhov siab, qaug zog, thiab lwm yam.
Prunes muaj ntau cov vitamins uas pab lub cev ua haujlwm kom raug:
| Npe | Cov ntsiab lus (mcg / 100 g) | Koob Tshuaj Txhua Hnub (mcg) | Cov tsos mob ntawm Hypovitaminosis |
| Vitamin A (Retinol) | 39 | 800 | Pom qhov muag, kab mob ophthalmic, ua kom tawv nqaij qhuav, plhaws, kab mob ntawm lub plab zom mov |
| Vitamin B1 (Thiamine) | 51 | 1100 | Edema, kem plab, kab mob ntawm cov hlab ntsha hlab ntsha thiab hlab ntsha |
| Vitamin B2 (Riboflavin) | 186 | 1900 | Kev mob ntawm daim di ncauj thiab qhov ncauj, hlawv cov nqaij tawv, tsis muaj zog, tsis qab los, mob taub hau |
| Vitamin B5 (pantothenic acid) | 422 | 5500 | Kev ntxhov siab, pw tsis tsaug zog, nkees, ntxhov siab, mob leeg, mob taub hau |
| Vitamin B6 (Pyridoxine) | 205 | 1800 | Dermatitis, stomatitis, pom mob pob txha, kev nyuaj siab, qaug zog, txob taus, polyneuritis |
| Vitamin B9 (folacin) | 4 | 190 | Qaug zog, tsis txaus siab, tsis quav ntsej, mob ntshav khov, pw tsaug zog, ntxhov siab, nco txog teeb meem, plaub hau poob |
| Vitamin C (Ascorbic Acid) | 600 | 85000 | Pallor, tawv nqaij qhuav, pos hniav los ntshav, tiv thaiv kab mob tsis muaj zog, plaub hau ploj, kho cov nqaij mos qeeb qeeb |
| Vitamin E (tocopherol) | 430 | 6100 | Nqa cov leeg ua haujlwm, ua mob rau daim siab, dryness, brittleness thiab plaub hau poob, cov tawv nqaij xoob |
| Vitamin K | 59 | 75 | Nquag los ntshav thiab hemorrhage, cov pos hniav los ntshav, hypoprothrombinemia, ntshav ntswg |
| Vitamin PP (Niacin) | 1882 | 22000 | Kev ntxhov siab, mob taub hau, qaug zog, kiv taub hau, ua pob thiab tawv nqaij, tsis muaj zog |
Tsis tas li ntawd, cov muaj pes tsawg leeg ntawm prunes suav nrog cov khoom tsim nyog rau lub cev:
- phosphorus;
- Kev Sodium
- zinc;
- hlau
- calcium
- poov tshuaj
- tshuaj nplaum
Nws yog pom tseeb tias ntau yam ntawm prunes muaj txiaj ntsig zoo ntawm lub cev tag nrho thiab ntawm cov tsis muaj zog hauv lub cev tshwj xeeb. Nws tau paub tias ntau tus neeg muaj ntshav qab zib hom 2 mob tiv thaiv kev tiv thaiv kab mob tsis muaj zog, kev noj haus ntawm cov txiv ntoo qhuav yuav pab daws qhov teeb meem no. Qhov zoo los ntawm prunes ntawm hom 2 mob ntshav qab zib kuj tuaj yeem pom hauv cov hauv qab no:
- antibacterial cov nyhuv;
- qaug zog txo, txhim kho pw tsaug zog;
- txo qis ntshav siab;
- txhim kho ntawm txoj hlab hlwb;
- kev tiv thaiv cov raum pob zeb.
Glycemic Performance index thiab lub zog tus nqi
Cov neeg mob ntshav qab zib yog cov neeg uas ua tib zoo saib glycemic qhov ntsuas ntawm cov zaub mov noj, vim tias nws tso cai rau koj soj ntsuam cov nyhuv ntawm zaub mov rau ntshav qab zib. Prunes muaj qhov tsis muaj glycemic Performance index, nws tus nqi tsuas yog 29. Cov khoom lag luam nrog lub glycemic tsis txaus siab tau nqus qeeb thiab muab lub zog rau lub cev maj mam, yog li kev kub siab tau ntev dua.
Raws li rau lub zog nqi, ntawm no prunes muaj zoo ntsuas. Nws raug nquahu kom siv nws tsis yog nrog hom 2 mob ntshav qab zib mellitus, tab sis kuj rau cov neeg uas tab tom sim poob ceeb thawj lossis tsuas yog saib xyuas lawv kev noj qab haus huv.
| Tus zaub mov muaj nqis ntawm prunes | Rau 100 g ntawm cov khoom | Hauv 1 lub prune (nruab nrab) |
| Zog tus nqi | 241 kcal (1006 kJ) | 19.2 kcal (80.4 kJ) |
| Carbohydrates | 63.88 g | 5.1 g |
| Sahara | 38.13 g | 3.05 g |
| Cov ntxhw | 2.18 g | 0.17 g |
| Lub cev rog | 0.38 g | 0.03 g |
Koj yuav noj ntau npaum li cas?
Mob ntshav qab zib mellitus cuam tshuam txog yuav luag tag nrho kev cais tawm ntawm cov zaub mov ntawm cov zaub mov uas muaj glycemic siab thiab cov ntsiab lus qab zib. Txawm hais tias qhov tseeb tias cov ntsiab lus qab zib hauv prunes ncav cuag yuav luag 40%, nws tseem tuaj yeem noj nws.
Cov neeg mob ntshav qab zib tau qhia kom tsis txhob haus ntau tshaj 20 g ntawm prunes ib hnub, uas yog, txog 2-3 cov nqaij nruab nrab.
Cov khoom lag luam tuaj yeem siv nrog ntau hom:
- berries scalded nrog dej npau npau;
- nyob rau hauv oatmeal thiab lwm yam cereals;
- hauv zaub nyoos;
- prune jam;
- kab npauj.
Ntshav Qab Zib Muaj Tshuaj
Txog rau pluas tshais, txhua tus neeg tau qhia kom noj cov oatmeal. Tus mob ntshav qab zib tuaj yeem ntxiv prunes rau nws rau kev saj. Txhawm rau ua kom noj zaub mov kom zoo, koj yuav tsum hliv oatmeal nrog dej kub thiab sim nws rau ob peb feeb kom txog thaum lub porridge yog mos txaus. Tom qab ntawd, 2 cov txiv hmab txiv ntoo nruab nrab kom qhuav yuav tsum tau txiav mus rau hauv cov ntawv me me thiab ntxiv rau cov zaub mov.
Daim ntawv qhia thawj
Coob tus neeg nyiam noj prune salad. Txhawm rau npaj nws, koj yuav xav tau cov khoom xyaw hauv qab no:
- Nqaij qaib hau fillet;
- Hau qe qaib;
- Fresh cucumbers - 2 pieces;
- Prunes - 2 daim;
- Rog yog ntuj tsis muaj roj;
- Mustard
Mustard thiab yogurt yuav tsum sib xyaw, qhov no yuav yog cov khaub ncaws lav. Txhua yam khoom xyaw ua ke yuav tsum tau muab pov tseg kom zoo thiab muab pov rau hauv qhov kev txiav txim qhia ntawm cov npe khoom. Txhua txheej txheej yog lubricated nrog hnav khaub ncaws. Tus mob ntshav qab zib yuav tsum tau noj zaub xam lav me ntsis, ob peb zaug hauv ib hnub.
