Mapulogalamu a Prunes ndi Mapindu Awo Zaumoyo
Zimapangidwa kuchokera ku plums, ndipo kusinthanitsa mawu akuti prune nthawi zambiri amatchedwa "plums wouma." Ngakhale zowuma zowuma, mwachibadwa, zimakhala zowonjezereka, monga zipatso zonse zouma, zimakhala ndi zakudya zambiri komanso shuga chifukwa zimakhala zowonjezera. Mphala wouma wambiri, womwe uli waukulu, uli ndi makilogalamu 23, pamene pulogalamu imodzi yatsopano imakhala ndi calories 30 yokha ya zipatso zambiri.
Choncho, ndibwino kusamala mukamadya zowuma zowuma ndipo onetsetsani kuti mumagwira ntchito imodzi.
Pafupifupi 99 peresenti ya chakudya cha US ndi 40 peresenti ya chakudya cha padziko lonse cha plums zouma amapangidwa ku California. California ili ndi mahekitala oposa 46,000 okongoletsedwa mitengo. Pali mitundu yambiri ya zouma zouma, zomwe zimapezeka kwambiri ndi Petit d'Agen. Pulasitiki zouma ndizofuna ndalama komanso zosangalatsa chifukwa sichiwononga mofulumira. Zilipo chaka chonse ndipo zingathe kugulitsidwa m'sitolo iliyonse.
| Zolemba Zowonjezera Zakudya za Prunes | |
|---|---|
| Kutumikira Kukula pafupifupi 5 prunes (47.5 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 121 | |
| Ma calories ochokera ku Fat 2 | |
| Total Mafuta 0.2g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potaziyamu 368.93mg | 11% |
| Zakudya Zamadzimadzi 32.2g | 11% |
| Matenda a Zakudya 3.6g | 14% |
| Shuga 19.2g | |
| Mapuloteni 1.1g | |
| Vitamini A 8% · Vitamini C 1% | |
| Calcium 2% · Iron 3% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Ntchito imodzi ya zouma zouma zimakhala zofanana ndi zopatsa makilogalamu awiri. Mafuta asanu ouma odyetserako amakhala ndi magalamu 30 oposa makilogalamu a mkate (ofanana ndi magawo awiri a mkate). Ngati mukutsatira zakudya zochepa zomwe zimakhala ndi makapu, zimakhala bwino kudula pakati panu (pafupifupi 2 mpaka 3).
Kudya plums wouma ndi kuteteza mapuloteni kungathandize kuchepetsa kuti msanga wa magazi ukukwera mwamsanga, chinthu chofunikira kwa anthu omwe ali ndi shuga. Kuti muwonjezere gawo lanu, kanizani plums zanu zouma.
Prunes (Plry Dry) Madalitso Aumoyo
Ngakhale zowuma zowonjezereka zili ndi zakudya zambiri, zimakhala ndi pectin yambiri, yomwe imatha kusungunuka. Ndipotu, pafupifupi 60 peresenti ya fiber yomwe imapezeka mu plums yowuma ndi pectin. Kafukufuku wasonyeza kuti kuwonjezeka kwa zakudya zamtundu umodzi kumathandiza kuchepetsa cholesterol. Kuphatikiza apo, zouma zowonjezera zimakhala ndi mchere wosakanikirana, womwe umakhala ngati siponji mumatumbo akulu, kukopa madzi ndi kuchuluka kwa nthawi yopititsa patsogolo yomwe imathandizira kuyang'anira mbale ndi kuchepetsa ndi kuchiritsa. Chifukwa chake, chifukwa chake anthu ambiri amadya zouma zowuma pamene akumva kuti amadzimangirira.
Mpunga wouma ndi gwero la vitamini K komanso gwero la potaziyamu, zomwe zimathandizira mafupa. Vitamini K ndi ma vitamini osowa mafuta omwe amathandiza kuti magazi ndi potaziyamu azidya zakudya zambiri zomwe zimawopsa kwambiri.
Mafamu owuma ndi amenenso amachititsa mankhwala oletsa antioxidant monga phenolic mankhwala. Mafuta a phenolic akhala akugwiritsidwa ntchito ndi kuchepa kwa matenda a mtima mwa kuteteza kachulukitsi kamene kalikonse kamene kamayambitsa mavitamini (LDL kapena "choipa").
Mafuta a phenolic angapangitsenso kuti mafupa asapangidwe ndipo amachititsa kuti mafupa apangidwe komanso azikhala ngati antioxidants.
Mafunso Okhudza Zowonjezera Zamapulo (Plume Zouma)
Kodi zouma zowonongeka zimapangidwa motani?
Mitengo youma imakololedwa ndi makina kuti apange mphamvu. Kugwedezeka kwamagetsi kumagwira nthambi yaikulu ya mtengo kapena mtengo wake ndipo kumagwedeza chipatso pamtengo wodula nsalu. Kenaka, chipatso chimathamangitsidwa kwa dehydrator.
Zipatso zobzalidwa mwatsopano zimasunthira ku zowuma, kumene mapaundi atatu a zipatso zatsopano amakhala piritsi imodzi ya plums zouma. Pambuyo kutsuka kwathunthu ndi kuyikapo pamatope akuluakulu a matabwa, chipatsocho ndi madzi.
Kuwotcha kumayang'ana kuwonetsera zipatso ndi kuchepetsa kutentha kwake, makamaka kukulitsa masamu ake.
Kusaka ndi Kusunga Maluwa (Plume Dry)
Pulasitiki zouma zimaphatikizidwa mu phukusi imodzi kapena ziwiri pakagula. Zakudyazi ziyenera kukhala bwino pakapangidwe kawo koyambirira kwa miyezi 18 ngati zisungidwe kuchoka ku kutentha kwakukulu ndi chinyezi. Onetsetsani kuti mutseka chidebe mwamsanga mutatsegulira ngati zipatso zouma zingapangidwe ngati zikuwonekera mlengalenga ndi mvula yambiri.
Mpunga wouma ungapangidwenso kuti ukhale wodulidwa kuti ukhale wodula akhoza kukhala m'firiji kwa mwezi umodzi.
Njira Zabwino Zokonzekera Prunes (Plume Dry)
Miphika youma ikhoza kudyedwa yokha kapena kuwonjezeredwa ku tirigu, kutentha ndi kuzizira, kusakaniza kwasonga, saladi, zomwe zimagwiritsidwa ntchito muzophika, kuziwombera chutneys kapena kuzigwedeza, kapena kuzigwiritsa ntchito monga choyika chophika cha nyama yokazinga kapena nkhuku. Pulasula yamphongo ikhoza kukhala ngati mwala wapangodya ku chakudya chamoyo; kuwadula ndikuwawonjezera ku yogurt kapena kuphatikizapo maphikidwe akuluakulu.
Maphikidwe Ndi Mapulogalamu
Phunzirani momwe mungagwiritsire ntchito plums zouma mu dongosolo lanu la chakudya mwa kuwagwiritsa ntchito popanga zakudya zopatsa thanzi, masana, chakudya chamadzulo, ndi maphikidwe a mchere.
- Mbewu Youma ndi Mbalame Yamphongo Mphesa Yamphongo
- California Sunshine Chili
- Saumoni Ndi Manyowa Marsala Plum Sauce
- Chokoleti Chophwanyika Chophika Chophika (Chosakaniza chosakaniza chokoleti cha mdima chokoleti choonjezera kuonjezera antioxidant okhutira)
> Zotsatira:
> California Dried Plums. Kukula ndi kukolola. http://www.californiadriedplums.org/about-prunes-and-dried-plums/growing-and-harvesting
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 809-810.