Amandla Amaplamu: Izithelo Ezimnandi, Izinzuzo Zezempilo Ezibucayi

Isitsha sokhuni sama-plum avuthiwe onsomi kanye ne-plum eyodwa ehlukaniswe phakathi ekhombisa umgodi kanye nenye engenawo etafuleni lasemaphandleni. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Ama-plum anikeza izinzuzo ezinkulu zempilo ngenxa yephrofayili yawo yokudla okunomsoco ocebile.
• Ama-antioxidants kuma-plum angasiza ekulweni nokucindezeleka kwe-oxidative.
• Ukusetshenziswa njalo kungasiza ekulawuleni ushukela egazini.
• Ama-plum awusizo empilweni yenhliziyo kanye nokugcina isisindo esinempilo.
• Lezi zithelo zisekela nempilo yokugaya ukudla kanye nokuphila kahle kwayo yonke indawo.

Isingeniso kumaPlum

Isithelo seplamu siyisithelo setshe esimnandi esaziwa ngenyama yaso emnandi nenamanzi. Lezi zithelo ezinobukhulu obuphakathi ziza ngemibala ehlukahlukene kufaka phakathi obomvu, onsomi, oluhlaza okotshani, ophuzi, nowolintshi. Lokhu kuzenza zibe yinto egqamile kunoma yisiphi isidlo noma ukudla okulula.

Umlando wama-plum ucebile futhi uyathakazelisa. Aqala ukutshalwa eShayina eminyakeni engaphezu kuka-2,000 eyedlule. Ukusuka lapho, asakazekela eJapane, eYurophu, futhi ekugcineni eMelika. Namuhla, kunezinhlobo ezingaphezu kuka-2,000 eziqashelwa emhlabeni jikelele.

Ngaphandle kokunambitheka kwawo okukhangayo, ama-plum anikeza izinzuzo eziningi zezempilo. Iphrofayili yawo yokunambitheka eyingqayizivele kanye nenani lokudla okunomsoco kuwenza abe yinto emnandi kuma-nambitha. Futhi ayisici esibalulekile sokudla okunempilo. Ukujabulela lesi sithelo kungasiza ekusetshenzisweni okuhlukahlukene kokupheka, kusukela kuma-dessert amnandi kuya ezitsheni ezinomsoco.

Iphrofayili Yokudla Okunempilo Yama-Plum

Ama-plum ayisinqumo esimnandi sokudla okulula okunempilo. Anama-calories aphansi, okwenza kube inketho engenacala. I-plum evamile inama-calories angaba ngu-30, ikakhulukazi avela kuma-carbohydrate.

Iplamu ngayinye ikunikeza cishe amagremu angu-7.52 ama-carbohydrate. Lokhu kufaka phakathi amagremu angu-0.92 e-fiber yokudla kanye namagremu angu-6.55 kashukela.

Iphrofayili yezakhamzimba zama-plum iyamangalisa. Acebile ngamavithamini afana neVithamini C, iVithamini A, kanye neVithamini K. Lawa mavithamini ahlinzeka ngo-7–10%, 1.2–1.6%, kanye no-3.5–4.7% wesabelo esinconywayo sansuku zonke, ngokulandelana.

Ama-plum omisiwe, noma ama-prune, anama-calories amaningi kanye ne-fiber kodwa agcina amavithamini namaminerali afanayo. Ukwengeza ama-plum ekudleni kwakho kukhulisa ukudla kwakho okunomsoco ngenkathi kugcina ama-calories ephansi.

Izinzuzo Zempilo Zama-Prunes

Ama-prune, noma ama-plum omisiwe, agcwele izinzuzo zezempilo. Asiza kakhulu ekugayweni kokudla. I-fibre etholakala kuma-prune igcina amathumbu akho esesimweni esijwayelekile, okuyinto enhle kulabo abanokuqunjelwa.

Ama-Prune nawo ane-sorbitol, ushukela wemvelo osiza ekugayeni ukudla. Wenza ukugaya ukudla kube lula.

Ama-prune awagcini nje ngokugaywa kokudla. Acebile ngamavithamini namaminerali. Lokhu kufaka phakathi i-potassium, i-vitamin K, ne-magnesium. Lezi zakhi zomzimba zilungele amathambo akho futhi zingasiza ekuvimbeleni i-osteoporosis.

Icebile ngama-Antioxidants

Ama-plum awagcini nje ngokuba mnandi kodwa futhi agcwele ama-antioxidants. Lawa ma-antioxidants, njenge-polyphenols, ayisihluthulelo sokuhlala uphilile. Alwa nokucindezeleka kwe-oxidative kanye nokuvuvukala, okusisiza sizizwe singcono kakhulu.

Ama-plum aqukethe amakhemikhali akhethekile abizwa ngokuthi ama-anthocyanins. Lawa ma-pigment anika ama-plum umbala wawo ogqamile. Ahlotshaniswa nengozi ephansi yesifo senhliziyo kanye neminye imidlavuza. Izifundo zibonisa ukuthi ama-plum angase abe nama-antioxidants amaningi kunezinye izithelo, okwenza kube ukukhetha okuhle kokuhlala uphilile.

Ukudla ama-plum njalo kungasiza ekuthuthukiseni impilo yakho. Ukwengeza ama-antioxidants amaningi ekudleni kwakho kulula ngama-plum. Izinzuzo zawo ziwenza abe ukukhetha okuhle kunoma ubani ofuna ukudla okunempilo.

Ukuvala iplamu elisha elinesikhumba esinsomi esijulile kanye nenyama ebomvu ephilayo enothe ngama-antioxidants. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukulawulwa Koshukela Egazini Nge-Plums

Ama-plum alungele ukulawula ushukela egazini. Amnandi kodwa asiza ukugcina amazinga kashukela egazini ezinzile. Izifundo zibonisa ukuthi ama-plum akhulisa i-adiponectin, i-hormone esiza ukulawula ushukela wegazi. Lokhu kuhle kakhulu kubantu abanesifo sikashukela.

Ama-plum asiza ukulawula ushukela egazini ngenxa ye-fiber yawo. I-fibre inciphisa ukumuncwa kukashukela. Lokhu kuvimbela ushukela egazini ukuthi ungakhuphuki ngokushesha okukhulu. Ngakho-ke, ukudla ama-plum kungasiza ukugcina ushukela egazini uzinzile.

Ukuze ujabulele ama-plum ngaphandle kokuthinta ushukela egazini, wadle njengengxenye yokudla okunempilo noma ukudla okulula. Anambitheka kamnandi futhi akulungele.

Ama-Plum kanye Nempilo Yenhliziyo

Ama-plum alungele inhliziyo yakho. Anezakhamzimba ezifana ne-potassium ezisiza ukulawula umfutho wegazi. Umfutho wegazi ophezulu ungaholela ezifweni zenhliziyo, kodwa ama-plum angasiza ekuvimbeleni lokhu.

Ama-plum nawo ane-fiber kanye nama-antioxidants. I-fibre isiza ukwehlisa i-cholesterol, kanye nama-antioxidants alwa nokuvuvukala. Lokhu kwenza inhliziyo yakho isebenze kangcono. Ucwaningo lubheka ukuthi ama-plum angasiza kanjani ngesifo senhliziyo ngokuhamba kwesikhathi.

Izinzuzo Zempilo Yamathambo Zama-Prunes

Ama-Prune alungele amathambo akho, okwenza abe yingxenye ebalulekile yokudla okusekela amathambo aqinile. Agcwele izakhamzimba ezisiza ekuvimbeleni i-osteoporosis, evame kakhulu kubantu abadala.

Ama-Prune anengxube ekhethekile yezakhamzimba ezithuthukisa impilo yamathambo. Acebile ku:

• I-Vitamin K, ebalulekile ekusebenzeni kwamathambo
• I-Magnesium, esiza ekugcineni isakhiwo samathambo
• I-phosphorus, ebalulekile ekuqiniseni amathambo

Ucwaningo lubonisa ukuthi ukudla ama-prune kunganciphisa ukulahleka kwamathambo. Aphinde asize ekwakheni amathambo amasha. Ngaphezu kwalokho, ama-antioxidants awo avikela amangqamuzana amathambo ekulimaleni, esiza amathambo akho ukuthi ahlale ephilile.

Ukwengeza ama-prune ekudleni kwakho kwansuku zonke kuyindlela elula yokuthuthukisa impilo yamathambo akho. Kusekela uhlelo oluqinile lwamathambo.

Ukuthuthukiswa Kwempilo Yokugaya Ukudla Nge-Plums

Ama-plum ayisengezo esihle ekudleni okunempilo. Ayaziwa ngezinzuzo zawo zokugaya ukudla. Ama-plum ane-fiber eningi, esiza ekuthuthweni njalo.

Le fibre igcina amathumbu ephilile. Yenza kube lula ngomzimba ukugaya ukudla.

Ama-plum aqukethe ne-sorbitol, utshwala obushukela bemvelo. I-Sorbitol isebenza njengesihlanzi esithambile. Ilungele abantu abanokuqunjelwa.

Ukudla ama-plum nama-prune omisiwe ngokuvamile kungathuthukisa ukugaya ukudla. Kungathuthukisa nempilo iyonke.

Ukuvala ama-plums avuthiwe anesikhumba esinsomi esijulile nenyama esagolide, eyodwa ebanjwe ngesandla esivulekile ngemuva elikhanyayo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinzuzo Ezingaba Khona Zomsebenzi Wokuqonda

Ucwaningo lubonisa ukuthi impilo yengqondo ibaluleke kangakanani, njengoba abantu bekhula. Ama-plum nokusebenza kobuchopho kungaba nokuxhumana okuhle. Lokhu kungenxa yokuthi ama-plum agcwele ama-antioxidants.

Lawa ma-antioxidants avikela amangqamuzana obuchopho ekulimaleni. Lo monakalo ungasilimaza ngokuhamba kwesikhathi. Imiphumela yokulwa nokuvuvukala yama-plum polyphenols iyasiza futhi ekulweni nokwehla kobuchopho okuhlobene nokuguga.

Ukwengeza ama-plum ekudleni kwakho kungathuthukisa inkumbulo yakho kanye nempilo yobuchopho. Ayindlela enhle yokudla okunempilo.

• Isekela impilo yengqondo ngokusebenzisa isenzo se-antioxidant.
• Kungathuthukisa ukusebenza kwenkumbulo njengengxenye yokudla okunempilo.
• Kusiza ekunciphiseni ukuvuvukala okungathinta ukwehla kwengqondo.

Ukuphathwa Kwesisindo Nokulawula Isifiso Sokudla

Lokho esikudlayo kuthinta kakhulu uhambo lwethu lokunciphisa isisindo. Ama-plum adlala indima ebalulekile kule ndawo, ngenxa ye-fiber yawo. Le fiber isisiza sizizwe sigcwele, okungasivimba ekudleni kakhulu.

Ukwengeza ama-plum ekudleni kwakho noma ekudleni okulula kungasiza ekulawuleni isisindo:

• Ama-plum agcwele i-fiber, esiza ekugayweni kokudla futhi enze ukudla kugcwale kakhulu.
• Zimnandi ngokwemvelo, ngakho-ke zanelisa izifiso ezimnandi ngaphandle koshukela owengeziwe.
• Ama-plum ayasebenziseka ngezindlela eziningi futhi angasetshenziswa ezitsheni eziningi ezahlukene.

Ama-plum alungele ukunciphisa isisindo, kungakhathaliseki ukuthi uwaxuba nama-smoothie noma uwadla emisha. Asekela imigomo yakho yokwehlisa isisindo futhi aneza ukunambitheka okumnandi ekudleni kwakho.

Izindlela Zokufaka Ama-Plum Ekudleni Kwakho

Ama-plum aneza ukuthamba okumnandi kanye nokuguquguquka ezitsheni eziningi. Ahle kakhulu ekukhuliseni ukudla kwakho kanye nempilo yakho. Nazi ezinye izindlela ezijabulisayo zokwengeza ama-plum ekudleni kwakho:

• Faka ama-plum amasha ku-oatmeal noma ku-yogurt yakho yasekuseni ukuze uthole ukudla kwasekuseni okunomsoco.
• Hlanganisa ama-plum avuthiwe abe ama-smoothie ukuze uthole isiphuzo esiqabulayo.
• Dala isaladi yezithelo equkethe ama-plum, amajikijolo, kanye ne-mint ukuze kube isidlo esimnandi esiseceleni.
• Pheka ama-plum nesinamoni ukuze uthole i-dessert efudumele noma i-topping.
• Faka ama-plum ezitsheni ezimnandi ngokuwafaka kumasaladi noma enyameni ephekiwe.
• Zama izindlela zokupheka zeplamu zama-salsa ukuze zihambisane nenhlanzi noma inkukhu eyosiwe.

Ukuzama le mibono kukuvumela ukuthi ujabulele ukunambitheka okuyingqayizivele kwama-plum kanye nezinzuzo zezempilo. Sebenzisa ama-plum ekuphekeni kwakho ukuze wenze izitsha zakho zivelele.

Ukugcinwa Kwezinkathi Zonyaka kanye Nokugcinwa Kwama-Plum

Isikhathi sama-plum siqala ngoMeyi kuya ku-Okthoba, sifinyelela esicongweni ngoJulayi nango-Agasti. Yilapho uzothola khona ama-plum amasha emakethe. Ukwazi ukuthi uzowathenga nini ama-plum kubalulekile ekuwajabuleleni kahle kakhulu.

Ama-plums avuthiwe emagatsheni akhanyiswe yilanga anobhasikidi wama-plums asanda kukhiwa ngaphambili nothango lwase-rustic ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Uma ukhetha ama-plum, funa aqinile akhipha kancane uma ecindezelwa. Lokhu kukhombisa ukuthi avuthiwe futhi amasha. Ukuze ugcine ama-plum emisha, gcina avuthiwe efrijini. Uma ukhetha ama-plum angavuthiwe, wafake esikhwameni sephepha ekamelweni lokushisa ukuze avuthwe.

Ngokulandela lawa macebiso, ungajabulela ama-plum sonke isikhathi futhi unciphise ukuchithwa. Ukuqonda isizini yama-plum nokuthi ungawagcina kanjani kuzokwenza isipiliyoni sakho sibe ngcono.

Ukukhetha Uhlobo Olufanele Lwe-Plum

Ukukhetha uhlobo olufanele lweplamu kuncike kulokho okuthandayo nokuthi uzolisebenzisa kanjani. Uhlobo ngalunye lweplamu lunokunambitheka kwalo, ukuthungwa kwalo, kanye nokubukeka kwalo. Isibonelo, amaplamu aseSanta Rosa amnandi futhi athambile kancane. Amaplamu aseSatsuma amnandi futhi anomsoco.

Uma ukhetha uhlobo lweplamu, cabanga ngezinto ezimbalwa:

• Ukuzivumelanisa nezimo zesimo sezulu: Amanye ama-plum enza kangcono ezindaweni ezithile.
• Isikhathi sokuvuna: Ama-plum avuthwa ngezikhathi ezahlukene ngesikhathi sonyaka.
• Ukusetshenziswa kokupheka: Khetha izinhlobo ezifanelana nezinhlelo zakho zokupheka noma zokudla.

Ukukhuluma nezindawo zokukhulisa izitshalo noma abalimi bendawo kungakusiza ukuthola ama-plum angcono kakhulu endaweni yakini. Ukwenza izinqumo ezihlakaniphile kusho ukuthi uzowajabulela ama-plum ngokunambitheka kwawo okuhle kakhulu.

Izinto Okufanele Uzicabangele Ngokungezwani Nokudla Kweplamu

Abanye abantu bangase babe nokungezwani komzimba nama-plum, okungahlotshaniswa nokuzwela kwempova ye-birch. Izimpawu zifaka phakathi ukungakhululeki emlonyeni nasemphinjeni njengokulunywa noma ukuvuvukala. Uma ubhekene nalezi zinkinga, kubalulekile ukukhuluma nochwepheshe wezempilo ukuze uthole ukunakekelwa okufanele.

Ukungezwani nokudla kwamaplamu ngezinye izikhathi kungabangela ukusabela okubi kakhulu njenge-anaphylaxis. Lesi yisimo esibi esidinga usizo olusheshayo lwezokwelapha. Kubalulekile ukwazi izimpawu zokungezwani nokudla kwamaplamu, kungakhathaliseki ukuthi uthanda ukudla amaplamu noma ucabanga ukuwafaka ekudleni kwakho.

Uma ucabanga ngokudla ama-plum, khumbula ukuthi umzimba womuntu wonke usabela ngendlela ehlukile. Ama-plum akulungele, kodwa uma une-allergy, qaphela futhi uthole iseluleko kudokotela.

Izinhlobo Zama-Plum Okufanele Uzizame

Ukuhlola izinhlobo ezahlukene zamaplamu kungayithuthukisa kakhulu indlela opheka ngayo. Iplamu ngayinye inokunambitheka kwayo, ukuthungwa kwayo, kanye nezinzuzo zayo zempilo.

I-Kakadu plum yaziwa ngokuba mnandi kwayo kanye ne-vitamin C ephezulu. Inezela ukunambitheka okukhulu ezitsheni futhi ithuthukisa impilo yakho. Ama-Java plum amnandi futhi anemibala, alungele ukudla okulula noma ukwenza ama-jam. Ama-black plum anambitheka kakhulu, okwenza abe ukukhetha okuhle kakhulu kwezindlela zokupheka eziningi.

Ukuzama izinhlobo ezahlukene zama-plum kungakuvula amehlo ukuze ubone izimfanelo zawo ezihlukile. Ukwengeza lezi zithelo ekudleni kwakho kuzenza zibe mnandi futhi zibe nempilo. Kuyinto ongeke ufune ukuyiphuthelwa.

Umthelela Ophelele Ekuphileni Kahle Nasempilweni

Ama-plum awagcini nje ngokuba mnandi. Agcwele izakhamzimba ezithuthukisa impilo yakho. Ama-plum nama-prune ayisihluthulelo sokudla okulinganiselayo, okugcwele ukudla okuhle.

Zicebile ngamavithamini namaminerali, okusiza inhliziyo yakho. Lokhu kusiza ukugcina igazi lakho ligeleza kahle futhi kunciphisa ingozi yesifo senhliziyo. Ngaphezu kwalokho, i-fiber yazo iyasiza ekugayweni kwakho kokudla, okwenza kube njalo.

Ama-plum nawo alungele ukulawula isisindo. Akwenza uzizwe usuthi, asiza ekulawuleni indlala. Ama-antioxidants awo alwa nokuvuvukala nokucindezeleka, okuyinto enhle empilweni yakho ngokuhamba kwesikhathi.

Ukudla ama-plum kungenza ukudla kwakho kube ngcono kakhulu. Izinzuzo zawo zempilo ziwenza abe ukukhetha okuhle kokuthuthukisa impilo yakho nsuku zonke.

Isiphetho

Ukudla ama-plum nsuku zonke kungathuthukisa kakhulu impilo yakho. Asiza ekugayweni kokudla futhi alawule amazinga kashukela egazini. Lesi sithelo asimnandi nje kuphela kodwa futhi sigcwele izakhamzimba.

Ama-plum ayisinqumo esimnandi nesinempilo kunoma ubani ofuna ukuthuthukisa impilo yakhe. Ungawadla emisha, omisiwe, noma ezindleleni zokupheka. Kulula ukuwafaka ekudleni kwakho.

Ama-plum ayisengezo esihle ekudleni okunempilo. Anikeza izinzuzo eziningi zezempilo. Jabulela ama-plum ukuze ube nendlela yokuphila engcono futhi wenze ukudla kwakho kube okunomsoco kakhudlwana.

Amaplamu amasha avuthiwe anesikhumba esinsomi esijulile esibenyezela ngaphansi kokukhanya okufudumele ngokumelene nengemuva elincane. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

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