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O le palama o se fua lelei tele o le subgenus ma le ituaiga Prunus ma auai i le aiga Rosacea o le aiga lava e tasi e pei o peaches, apricots ma nectarines. O palama, e taʻua foʻi ole aloobukhara, e faʻatauaina mo lo latou fiafia i penefiti o le soifua maloloina.
E ova atu ma le 2000 ituaiga eseese o palama e o mai i ituaiga eseese ma lanu e amata mai i le samasama poʻo le pāuli i le lanumeamata poʻo le mumu. O le foliga mai o le palama e lapoʻo pe lapotopoto ma latou tino i totonu e i ai le tasi fatu faigata. O le tofo o le plum eseese mai le suamalie i le tart ma e matua sua ma suamalie pe a faʻaumatia fou. O palama mago poʻo prun e faʻaaogaina e fai ai siamu ma faʻaopopo i isi fua.
E vaevaeina Plum i ni vaega se tolu: Europa-Asia (Prunus domesticica), Iapani (Prunus salicina), ma Damson (Prunus insititia) [1] . O plum e faʻatumuina tumu i antioxidants ma isi vaitamini ma minerals, e fesoasoani i le tele o le soifua maloloina penefiti.
Taua o Meaʻai i Paluma
100 g o palama e aofia ai le 87.23 g vai, 46 kcal malosiaga ma e iai foʻi latou:
- 0.7 g porotini
- 0.28 g gaʻo
- 11.42 g suka
- 1.4 g alava
- 9.92 g suka
- 6 mg kalisiu
- 0.17 mg uʻamea
- 7 mg magnesium
- 16 mg phosphorus
- 157 mg potassium
- 0.1 mg metala paʻepaʻe
- 0.057 mg apamemea
- 9.5 mg vitamini C
- 0.028 mg thiamine
- 0.026 mg riboflavin
- 0.417 mg niacin
- 0.029 mg vitamini B6
- 5 mcg folate
- 1.9 mg filifili
- 17 mcg vitamini A.
- 0.26 mg vitamini E
- 6.4 mcg vitamini K
Soifua Maloloina penefiti o Plum
1. Faʻaleagaina sela i lalo
Vitamini C ma faʻatonu i palama o loʻo i ai ni vailaʻau malolosi. Antioxidants fesoasoani puipuia sela faʻaleagaina mafua mai i le oxidative popole. O se suʻesuʻega na lomia faʻasalalau i le Journal of Medicinal Food na maua ai o le vailaʻau o le antioksant i totonu o palama e mafai ona fesoasoani e puipuia granulocytes (o se ituaiga sela paʻepaʻe) mai le faʻatamaia o le oxidative [lua] .
2. Fesoasoani ile manava
Plums aofia ai le tele aofaʻi o alava e mafai ona fesoasoani faʻatonutonu le digestive system. O le 2016 suesuega na lomia faasalalau i le Molecular Meaʻai ma Suesuega Meaʻai faʻaalia ai o palama o loʻo iai polyphenols ma carotenoids e fesoasoani e faʻaititia ai le manava o le gastrointestinal ma faʻaosofia ai le manava [3] .
3. Siitia le soifua maloloina o le fatu
O le alava, flavonoids ma phenolic compound o loʻo i totonu o palama e mafai ona faʻaleleia atili ai le soifua maloloina o le fatu e ala i le tuʻuina i lalo o le kolisi ma faʻaititia le aʻafiaga o fatu fatu.
4. Faʻamalosia le puipuia
O le vaitamini C mea i totonu o palama e mafai ona fesoasoani i le faʻamalosia o le puipuiga e ala i le faʻateleina o lou tino tetee i faʻamaʻi ma le fulafula. Tele suesuega ua faʻaalia ai le fesoʻotaʻiga i le va vitamini C ma le puipuia galuega [4] [5] .
5. Faʻaitiitia le aʻafia ile maʻisuka
O palama e maualalo le glycemic index ma o le faʻaaogaina e le mafua ai le oso faʻafuaseʻi o le suka i le toto. O le suʻesuʻega i le 2005 na faʻaalia ai le anti-hyperglycemic effects o palama i le faʻaititia o le toto suka ma le triglyceride. O le isi suʻesuʻega na maua ai o le 'aiina o fualaʻau aina uma, e aofia ai ma palama e fesoʻotaʻi ma se lamatiaga maualalo o le maʻisuka ituaiga 2 [6] [7] .
6. Lagolago le soifua maloloina o ponaivi
O le iai o minerale manaʻomia e pei o kalasiamu, magnesium, vitamini K ma le kopa i totonu o palama e mafai ona fesoasoani i le faʻaleleia ole soifua maloloina o ponaivi. O se suʻesuʻega na faʻaalia ai o paʻu mamago e mafai ona fesoasoani e faʻamalosia ai ponaivi ma faʻamalosia ai le ponaivi o le minerale [8] .
7. Faʻaleleia le gaioiga o le mafaufau
Ua faʻailoa mai i suʻesuʻega le lelei o le aoga o palama i le mafaufau. O le palama e mauʻoa i polyphenols e mafai ona fesoasoani e puipuia faʻafitauli o le neurodegenerative e pei ole tausaga e pei ole Alzheimer's disease [9] [10] .
8. Faʻaleleia le soifua maloloina o le paʻu
Plum e mauʻoa i vitamini C ma isi antioxidants e fesoasoani i le maloloina, susulu ma paʻu talavou. Vitamini C faʻafuaseu maanuminumi paʻu ma faʻaititia le mago o le paʻu, ma faʻaleleia atili ai foliga o le paʻu [sefulu ma le tasi] .
Aafiaga Itu o Plum
O le palama e mafai ona faʻatupuina ai faʻafitauli o le faʻasoesa, e aofia ai le fulafula, manava tatā i tagata taʻitoʻatasi e maua i le maʻi tiga o le manava (IBS). Faʻapea foi, palama aofia ai le tele aofaʻi o oxalates, lea e ono faʻateleina ai le ono aʻafia o fatugaʻo faʻavae maʻa [12] [13] . Ma, 'ai palama i le feololo.
Auala e Aofia ai Palama I Lau Taumafa
- Faʻaopopo paluga fualaʻau i tarts, pai, aisa kulimi, keke ma puddings.
- Faʻaopopo plum ia oe moa poʻo fualaʻau salati.
- Faʻaaoga o se topping i yogurt ma oatmeal.
- Faʻaopopo plum i au ipu moa.
- A o faia fualaʻau lamolemole, faʻaopopo iai ni palama.
- Oe mafai foi faia plum chutney.
Plum Recipe
Ginger plum smoothie
Vaega:
- 1 fua paʻu (fou, paʻu ae leʻo fofoʻe)
- ½ ipu moli moli poʻo isi fualaʻau suavai e te filifilia
- ½ ipu faigofie yogurt poʻo le 1 faʻi
- 1 tsp valavala ginger fou
Metotia:
- Faʻaopopo uma mea e fai i totonu o le paluga ma palu faʻalelei ia faʻasolosolo lelei.
- Liligi i totonu o se ipu ma fiafia [14] .
