Waxa ay cilmi-baadhistu ka tidhi Cunista Burburka caafimaadka Wadnaha

Shakhsiyaadka raadinaya inay hagaajiyaan caafimaadka wadnaha, cunista prunes ma caawin kartaa taageerada caafimaadka wadnaha?

Prunes iyo Caafimaadka Wadnaha

Prunes, ama plums la qalajiyey, waa miro hodan ku ah fiber-ka kuwaas oo nafaqo-cufan ka badan plums cusub oo caawiya dheefshiidka iyo dhaqdhaqaaqa mindhicirka. (Ellen Lever iyo al., 2019) Cilmi-baaris cusub ayaa soo jeedinaysa inay bixin karaan wax ka badan dheef-shiid kiimikaadka iyo calool-istaagga, sida laga soo xigtay daraasado cusub oo lagu soo bandhigay Bulshada Maraykanka ee Nafaqada. Cunista khudaarta maalin kasta waxay wanaajin kartaa heerarka kolestaroolka waxayna yareyn kartaa cadaadiska oksaydhka iyo bararka.

• Cunista shan ilaa 10 garoon maalintii waxa laga yaabaa inay taageerto caafimaadka wadnaha.
• Faa'iidooyinka caafimaadka wadnaha ee isticmaalka joogtada ah ayaa lagu arkay ragga.
• Dumarka da'da weyn, cunista joogtada ah ee prunes wax saameyn xun kuma yeelan wadarta kolestaroolka, sonkorta dhiigga, iyo heerarka insulinta.
• Daraasad kale ayaa lagu ogaaday in cunista 50-100 garaam ama shan ilaa toban prunes maalin kasta ay la xiriirto hoos u dhaca khatarta cudurada wadnaha. (Mee Young Hong iyo al., 2021)
• Hoos u dhigista kolestaroolka iyo calaamadaha caabuqa ayaa sabab u ahaa horumarada heerarka antioxidant-ka.
• Gabagabadii waxay ahayd in prunes ay taageeri karaan caafimaadka wadnaha iyo xididdada dhiigga.

Prunes iyo Plum Cusub

Inkasta oo cilmi-baaristu ay soo jeedisay in tufaaxyadu ay taageeri karaan caafimaadka wadnaha, taasi macnaheedu maahan tufaax cusub ama casiir maraqa ayaa bixin kara faa'iidooyin isku mid ah. Si kastaba ha ahaatee, ma jiraan daraasado badan oo ku saabsan faa'iidooyinka tufaax cusub ama casiir prune, laakiin waa suurtogal inay sidaas sameeyaan. Si kastaba ha ahaatee, cilmi baaris dheeraad ah ayaa loo baahan yahay. plums cusub oo lagu qalajiyey hawada kulul waxay hagaajiyaan qiimaha nafaqada iyo nolosha shelf ee midhaha, taas oo noqon karta sababta nooca la qalajiyey ay sii haysato nafaqooyin badan. (Harjeet Singh Brar iyo al., 2020)

• Shakhsiyaadka waxaa laga yaabaa inay cunaan plums badan si ay u helaan faa'iidooyin isku mid ah.
• Cunista 5-10 maraqa waxay u muuqataa inay ka sahlan tahay isku dayga in la simo qadar isku mid ah, ama ka badan, plomme cusub.
• Laakin labada doorasho ayaa lagu talinayaa halkii laga heli lahaa casiir basbaas maadaama miraha oo dhami ay leeyihiin fiber badan, jirka ka dhigaan mid buuxa, oo ay ku yar yihiin kalooriyada.

Faa'iidooyinka Shakhsiyaadka Dhalinyarada ah

Inta badan cilmi-baarista waxaa lagu sameeyay haweenka postmenopausal iyo ragga ka weyn 55, laakiin shakhsiyaadka da'da yar ayaa sidoo kale ka faa'iideysan kara cunista prunes. Cunto qani ku ah miraha iyo khudaarta ayaa loo arkaa inay caafimaad qabaan, sidaas darteed ku darista prunes ee cuntada qofka waxay ku kordhin doontaa faa'iidooyin caafimaad. Shakhsiyaadka aan jeclayn manjooyinka, miraha sida tufaaxa iyo berry ayaa sidoo kale lagula talinayaa caafimaadka wadnaha. Si kastaba ha ahaatee, khudaartu waxay ka kooban tahay qayb ka mid ah cuntada, waxaana muhiim ah in diiradda la saaro cunto dheellitiran oo leh khudaarta, digirta, iyo saliidaha caafimaadka leh ee wadnaha. Prunes waxaa ku jira fiber badan, sidaas darteed shakhsiyaadka waxaa lagula talinayaa in ay si tartiib ah ugu daraan hawl maalmeedkooda, maadaama wax badan lagu daro hal mar waxay keeni kartaa casiraad, barar, iyo/ama caloosha.

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Ka Guuleysiga Wadnaha Wadnaha ee Wadnaha

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tixraacyada

Lever, E., Scott, S.M., Louis, P., Emery, P.W., & Whelan, K. (2019). Saamaynta manjooyinku ku leeyihiin wax-soo-saarka saxarada, wakhtiga ku-meel-gaadhka mindhicirka iyo microbiota-ga dheef-shiid kiimikaadka: tijaabo la kantaroolay oo la kala soocay. Nafaqada caafimaad (Edinburgh, Scotland), 38(1), 165-173. doi.org/10.1016/j.clnu.2018.01.003

Hong, M. Y., Kern, M., Nakamichi-Lee, M., Abbaspour, N., Ahouraei Far, A., & Hooshmand, S. (2021). Isticmaalka tubta qalalan waxay wanaajisaa Wadarta Kolesteroolka iyo Awoodda Antioxidant waxayna yaraynaysaa bararka Caafimaadka Haweenka Ka dib. Joornaalka cuntada daawada, 24(11), 1161-1168. doi.org/10.1089/jmf.2020.0142

Harjeet Singh Brar, Prabhjot Kaur, Jayasankar Subramanian, Gopu R. Nair & Ashutosh Singh (2020) Saamaynta Ka Hortagga Kiimikada ee Kinetics-ka qallajinta iyo Sifooyinka Kiimikaad-kiimikaad ee Plums Yurub, Joornaalka Caalamiga ah ee Sayniska Miraha, 20: Sup2, S252-S279 , DOI: 10.1080/15538362.2020.1717403