Amakholomu Emitholampilo Nenzuzo Yempilo Yabo
Ukutshala izimpande kwenziwa nge-plums, futhi ngokushintshanisa igama elithi prune ngokuvamile libhekwa ngokuthi "ama-plums omisiwe." Ngesikhathi ama-plums omisiwe ngokwemvelo egcwele fiber, njengazo zonke ezinye izithelo ezomisiwe, ziphakeme ngamakholori kanye noshukela ngoba zigxile kakhulu. Elinye iplamu elomile, elincane, liqukethe amakholori angu-23, kanti eyodwa ipulazi entsha iqukethe amakholori angu-30 kuphela omthamo omkhulu wezithelo.
Ngakho-ke kubalulekile ukuthi uqaphele lapho udla amapulazi omisiwe futhi uqiniseke ukuthi unamathele ekukhonzeni okulodwa.
Cishe amaphesenti angu-99 okutholakala kwe-US namaphesenti angu-40 okunikezwa komhlaba kwama-plums omisiwe akhiqizwa eCalifornia. I-California inezinsika ezingaphezu kuka-46,000 zama-acre ezitshalwe-kuya-prune. Kunezinhlobo eziningana ze-plums ezomile, okuyinto ejwayelekile kunazo zonke yi-Petit d'Agen. I-plums eyomile yindlela yokudla ewusizo futhi elula ngoba ayiphundu ngokushesha. Zitholakale unyaka wonke futhi zingathengwa kunoma yisiphi isitolo.
| Ukuphrinta Amaqiniso Okudla | |
|---|---|
| Ukukhonza Usayizi mayelana nemifula emihlanu (47.5 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 121 | |
| Ama-calories avela ku-Fat 2 | |
| Ingqikithi yamafutha 0.2g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 1mg | 0% |
| Potassium 368.93mg | 11% |
| Ama-carbohydrate 32.2g | 11% |
| I-Fiber Diet 3.6g | 14% |
| Ama-Sugars 19.2g | |
| Amaprotheni 1.1g | |
| I-Vitamin A 8% · I-Vitamin C 1% | |
| I-Calcium 2% · I-Iron 3% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ukukhonza okunye kwe-plums omisiwe kufana nama-kilojoule kuya kwezingxenye ezimbili zezithelo. I-plums emihlanu eyomile iqukethe ama-gramu angu-30 we-carbohydrate (okulingana neziqephu ezimbili zesinkwa). Uma ulandela ukudla okuphansi kuya kokulinganisa ama-carbohydrate, kungcono kakhulu ukusika ukukhonza kwakho ngesigamu (cishe u-2 kuya ku-3 umlimi).
Ukudla ama-plums omisiwe kanye nokusebenza kwamaprotheni kungasiza ukunciphisa ukuthi ushukela wegazi ngokushesha kangakanani, into ebaluleke kakhulu kubantu abanesifo sikashukela. Ukwandisa isabelo sakho, nquma ama-plums akho omisiwe.
Imifuno (Plums Emile) Izinzuzo Zempilo
Nakuba ama-plums omisiwe aphakeme kakhulu kilojoule, aneziqu eziningi ze-pectin, okuyinto i-fibre ehlanganisiwe. Eqinisweni, cishe amaphesenti angama-60 e-fibre yokudla etholakala ema-plums omisiwe yi-pectin. Ucwaningo luye lwabonisa ukuthi ukunyuka okwandayo kwe-fiber e-soluble kungasiza ukwehlisa i-cholesterol. Ngaphezu kwalokho, ama-plums omisiwe aqukethe i-fibre engenayo, efana nesiponji emathunjini amakhulu, edonsela emanzini kanye nokwanda kwesikhathi sokuhamba okusiza ukulawula izitsha futhi ukunciphisa nokuphatha ukuqotshwa. Ngakho-ke, isizathu sokuthi abantu abaningi badle ama-plums omisiwe uma bezwa beqotshwe.
I-plums eyomile iyimithombo emihle kakhulu ye-vitamin K kanye nomthombo omuhle we-potassium, konke okusekela impilo ye-bone. I-Vitamin K iyigugu lamavithamini ebalulekile enamafutha anisiza ukugcoba igazi kanye ne-potassium ukudla okucebile kuhlotshaniswa nengozi ephansi yengcindezi ephezulu yegazi.
I-plums eyomile nayo ingumthombo omuhle wamakhemikhali e-antioxidant njengama-phenolic compounds. Ama-phenolic compounds ahlotshaniswa nesifo esithintekayo senhliziyo ngokuvikela i-lipoprotein ephansi (i-LDL noma "i-cholesterol" embi) ephuma ku-oxidation.
Ama-phenolic compounds angase avimbele ukuguqulwa kwamathambo futhi akhuthaze ukubunjwa kwamathambo kanye nokusebenza njenge-antioxidants.
Imibuzo evamile mayelana nemifino (Plums eyomile)
Ama-plums omisiwe akhiqizwa kanjani?
Ama-plum eyomile avunwa yimishini ukukhulisa ukusebenza kahle. Umthunzi womshini uthatha isitho esiyinhloko somuthi noma isiqu saso futhi ugoqa izithelo phezu kwesikhwama sokubamba indwangu. Okulandelayo, isithelo siqhutshwa ku-dehydrator.
Izithelo ezivuthiwe ngokushesha zihanjiswe kubomisi, lapho amakhilogremu amathathu ezithelo zishaya abe yiyindidi eyodwa yama-plums omisiwe. Ngemuva kokuhlanza nokubeka ngokugcwele ematayini amakhulu amapulangwe, izithelo ziphelelwa amanzi.
Inqubo yokumisa igxila izithelo ezivuthayo futhi inciphisa ubuningi bomswakama wayo, ngokuyisisekelo ukwandisa impilo yayo.
Ukubamba nokugcina izimpunga (ama-Plums owomile)
Ama-plums abomile ahlanganiswa amaphakheji amabili kuya kokubili okuthengwa. Le mikhiqizo kufanele ihambisane nephakeji yabo yasekuqaleni izinyanga ezingu-18 uma igcinwe kude nokushisa okukhulu nomswakama. Qinisekisa ukuvala isitsha ngokuqinile ngemva kokuvulwa njengoba izithelo ezomile zingase zibunjiswe uma zivezwa kokubili emoyeni kanye nomswakama ophezulu.
I-plums eyomile ingenziwa futhi ibe yi-prune puree ingahlala esiqandisini kuze kube inyanga eyodwa.
Izindlela Ezempilo Zokulungisa Imifula (Ama-Plums Emile)
I-plums eyomile ingadliwa yedwa noma ingeziwe kumabele, okushisayo nokubandayo, ingxube ye-trail, ama-saladi, asetshenziselwa izimpahla ezibhaka, isetshenziselwa ama-chutneys noma i-compote, noma isetshenziselwa ukugxilisa inyama noma inyama yenkukhu. Imifula eyimifino ingasetshenziswa futhi njengegumbi lesisekelo ekudleni okunempilo; ukuwasika uphinde uwafake ku-yogurt noma ufake izinto zokupheka zokudla eziyinhloko.
Ukupheka Nge-Prunes
Funda ukuthi ungafaka kanjani ama-plums omisiwe ohlelweni lwakho lokudla ngokuwasebenzisa ukudala ukudla okulula, ukudla kwasemini, isidlo sakusihlwa, kanye nokupheka kwe-dessert.
- Ipulazi eyomile kanye nelayini elimnyama elimnyama elaseNdiya
- I-California Sunshine Chili
- I-Salmon Nge-Spiceed Marsala Plum Sauce
- Iqoqo le-Chocolate lifakwe i-Plums eyomile (isitrolethi esine-semi-sweet for ushokoledi omnyama okwandisa okuqukethwe kwe-antioxidant)
> Imithombo:
> Plums Plry yaseCalifornia. Ukukhula nokuvuna. http://www.californiadriedplums.org/about-prunes-and-dried-plums/growing-and-harvesting
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 809-810.