Nhamba dzeChirongwa Muzvinyorwa uye Utano Hwayo Zvipo
Zvinyorwa zvinogadzirwa kubva pa plums, uye mukuchinjana kwezwi izwi prune rinowanzozonzi se "plums dzakaomeswa." Kunyange zvazvo plums yakaomeswa inowanzopfuma mune fiber, kufanana nemimwe michero yakaomeswa, iyo yakakwirira mumakirori uye shuga nokuti yakanyanyisa. Imwe plum yakaomeswa, iduku duku, inenge ine makirogiramu makumi maviri, asi imwe imwe ipure yakazara ine makori 30 chete yehuwandu hwakawanda hwezvibereko.
Nokudaro, zvakakosha kuchenjerera kana uchipedza plums dzakaomeswa uye iva nechokwadi chokuti unonamatira kune umwe kushumira.
Inenge 99 kubva muzana yehuyo hweUnited States uye 40 muzana yezvigadziro zvepasi zve plums dzakaomeswa zvinobudiswa muCalifornia. California inopfuura 46 000 acres yakadyarwa-ku-prune miti yemiti. Kune mhando dzakasiyana-siyana dzeplum dzakaomeswa, iyo yakawanda kwazvo iyo Petit d'Agen. Plum yakaoma ndeyekugadzirisa uye yakakosha kudya kwekudya nokuti haiparadzi nokukurumidza. Zvinowanikwa gore rose uye zvinogona kutengwa mune chero doro.
| Prunes Nutrition Facts | |
|---|---|
| Kushumira Kukura zvinokwana 5 prunes (47.5 g) | |
| Per Serving | % Daily Value * |
| Maoriki 121 | |
| Maorikiti anobva kuFat 2 | |
| Total Fat 0.2g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potassium 368.93mg | 11% |
| Carbohydrates 32.2g | 11% |
| Dietary Fiber 3.6g | 14% |
| Zvokudya 19.2g | |
| Protein 1.1g | |
| Vitamini A 8% · Vitamin C 1% | |
| Calcium 2% · Iron 3% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Chimwe chekushandiswa kweplum dzakaomeswa zvakaenzana mumakirori kune ezvo zvinenge zviviri zvezvibereko zvezvibereko. Zvishanu zvinyorwa zvakaomeswa zvine zvinopfuura 30 gramu e-carbohydrate (yakaenzana nezvikamu zviviri zvechingwa). Kana iwe uri kutevera kudya kwakaderera kwema-carbohydrates, zvingave zvakanaka kuti ucheke kushanda kwako hafu (inenge 2 kusvika ku3 prunes).
Kudya plums dzakaomeswa nekushandiswa kwemapuroteni kunogona kubatsira kuderedza kukurumidza kwokuti sutu yeropa inomuka, chimwe chinhu chinokosha kune vanhu vane chirwere cheshuga. Kuti uwedzere chikamu chako, cheka plums yako yakaomeswa.
Prunes (Dried Plums) Health Benefits
Kunyange zvazvo plums dzakaomeswa dzakakwirira mumakorikori, dzine zvinodhura zvakawanda zvepectin, iyo inobata fiber. Zvechokwadi, inenge makumi matanhatu kubva muzana yemafuta ezvokudya anowanikwa muomes plum ndeye pectin. Zvidzidzo zvakaratidza kuti kuwedzera kwekudya kwemasvibvu inokonzera kunogona kubatsira kuderedza cholesterol. Mukuwedzera, dzakaomeswa plums zvine insoluble fiber, iyo inoita seponji mumatumbo makuru, ichichera mumvura uye ichiwedzera nguva yekutama inobatsira kutonga ndiro uye kuderedza uye kubata kurapwa. Nokudaro, chikonzero ichocho vanhu vakawanda vanodya zvakaomeswa plums pavanenge vachinzwa vakavharwa.
Plum yakasviba ndiyo yakanaka chaizvo inopa vitamini K uye yakanaka ye potassium, iyo yose inotsigira bone utano. Vitamin K inowanikwawo mavitamini anokosha anogadzira mafuta anobatsira kuvhara ropa uye potassium zvakanakisisa kudya kunobatanidzwa nechepakati dambudziko rekuwedzera kweropa.
Plums yakasvibawo maitiro akanaka e-antioxidant makemikari akadai se phenolic makemikari. Phenolic makemikari ave achibatanidzwa nekuderera kwechirwere chepfungwa nekudzivirira kuderera kwepopoprotein (LDL kana "bad" cholesterol) kubva kuhujidhi.
Phenolic makemikari anogonawo kudzivisa pfupa remapfupa uye kukurudzira mapfupa ekugadzirwa pamwe uye kushanda se antioxidants.
Mibvunzo Inowanzoenderana Pamitambo (Dried Plums)
Ko plums yakaomeswa inobudiswa sei?
Plum yakaoma yakakohwa nemichina kuti kuwedzere kugadzirisa. Mushonga wemagetsi unobata chikamu chikuru chemuti kana chitunha chacho uye inogwedeza chibereko pahombodo yekubata fomu. Zvadaro, chibereko chinotungamirirwa kune iyo dehydrator.
Zvibereko zvitsva zvakakohwa zvinotamirwa kune dzakaoma, uko mapaundi matatu emichero mutsva anova imwe pound ye plums yakaomeswa. Mushure mokugeza zvakakwana uye kuiswa pamatanda makuru emapuranga, chibereko chacho chinopera mvura.
Iyo kuoma kunogadzirisa zvibereko zvinovhenekera uye kunoderedza huwandu hwehuhu hwaro, zvichiita kuti kuwedzere mararamiro ayo.
Kuchengeta nekuchengetedza michero (Dry Plums)
Plum yakaoma yakatungirwa mune imwe-kusvika-maviri pound pakatari kuti atenge. Izvi zvigadzirwa zvinofanira kunge zvakanaka mumapato avo epakutanga kwemwedzi gumi nemasere kana zvakachengetedzwa kubva pakushambidzika kwakanyanya uye kunaya. Iva nechokwadi chekuti uvhare chigadziko zvakasimba mushure mokuzarura semichero yakaomeswa inogona kuumbwa kana yakazarurirwa kumhepo uye mumvura yakakwirira.
Plums yakaoma anogonawo kugadzirwa kuti prune puree inogona kuramba iri mufiriji kusvikira mwedzi umwe.
Nzira Dzakanaka Dzokugadzira Zvinyorwa (Dry Plums)
Plum yakaoma inogona kudyiwa yoga kana kuwedzerwa kune zviyo, inopisa uye inotonhora, nzira inosanganiswa, saladi, inoshandiswa muzvinhu zvakabikwa, inotengirwa chutneys kana kuvhara, kana kushandiswa sekugadzirisa nyama yakakangwa kana nyama. Nyoka dzakatemwa dzinogonawo kushanda sedombo rekona kune kudya kwakanaka; kuvadze uye wovawedzera kune yogurt kana kuisa mukati mekudya mapoka ekudya.
Recipes With Prunes
Dzidza kuti ungaisa sei plums dzakaomeswa muurongwa hwako hwekudya kuburikidza nekuvashandisa kugadzira zvokudya, masikati, kudya kwemanheru, uye mapeji ekubika.
- Dried Plum uye Indian Spiced Brown Rice
- California Sunshine Chili
- Salmoni Nemavara Marsala Plum Sauce
- Chokoti Yakabikwa Plum Yakasviba (inotsiva choroti yakashata-yakasvibirira yakasvibiswa kuti iwedzere antioxidant zvinyorwa)
> Sources:
> California Dried Plums. Kukura nekukohwa. http://www.californiadriedplums.org/about-prunes-and-dried-plums/growing-and-harvesting
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 809-810.