Calories nyob rau hauv Prunes thiab Lawv Cov Kev Noj Qab Haus Huv
Prunes yog ua los ntawm plums, thiab nyob rau hauv pauv rau lo lus prune yog feem ntau hu ua "qhuav plums." Thaum cov plums qhuav lawm cov nplua nuj, xws li tag nrho lwm cov txiv hmab txiv ntoo qhuav, lawv muaj calorie ntau ntau thiab qab zib vim tias lawv muaj concentrated. Ib qhuav plum, uas yog qhov me me, muaj li ntawm 23 calorie ntau ntau, qhov tseem yog ib qho tshiab plum muaj tsuas 30 calorie ntau ntau rau cov txiv hmab txiv ntoo.
Yog li ntawd, nws tseem ceeb heev kom ceev faj thaum siv cov plums qhuav thiab xyuas kom koj lo rau ib qho khoom noj.
Kwv yees li 99 feem pua ntawm Teb Chaws Asmeskas thiab 40 feem pua ntawm lub ntiaj teb cov khoom noj tau qhuav hauv California. Kalifonias tau muaj 46,000 acres cog qoob loo. Muaj ob peb ntau yam ntawm qhuav plums, feem ntau ntawm cov uas yog Petit d'Agen. Qaug plums yog cov khoom noj khoom haus yoojyim thiab yoojyim vim lawv tsis qaub sai sai. Lawv yuav muaj txhua lub xyoo ntev thiab tuaj yeem muas tau hauv khw muag khoom noj.
| Prunes Nutrition Truths | |
|---|---|
| Kev Pab Cuam txog 5 yam (47.5 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 121 | |
| Calories los ntawm Fat 2 | |
| Tag Nrho Rog 0.2g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated rog 0g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Tshuaj Txhaj Tshuaj 368.93mg | 11% |
| Carbohydrates 32.2g | 11% |
| Kev noj haus fiber ntau 3.6g | 14% |
| Qab zib 19.2g | |
| Protein 1.1g | |
| Vitamin A 8% · Vitamin C 1% | |
| Calcium 2% · Iron 3% | |
* Raws li 2,000 calorie diet | |
Ib qho kev pab ntawm qhuav plums yog sib npaug hauv calorie ntau ntau rau li ntawm ob qhov noj txiv hmab txiv ntoo. Tsib ntim plums muaj ntau tshaj 30 grams carbohydrate (sib npaug ntawm ob lub ncuav ntawm qhob cij). Yog tias koj noj qab haus huv tsawg dua rau lub cev, nws yuav zoo tshaj qhov muab koj ua haujlwm rau ib nrab (li 2 mus rau 3 tsom).
Noj plated plums nrog ib qho protein ntau tuaj yeem pab txo qis sai sai li ntshav ntshav qab zib, tej yam tseem ceeb rau cov neeg uas muaj ntshav qab zib. Txhawm rau qhov siab tshaj plaws rau koj, chop koj plums qhuav.
Prunes (Plum Plums) Kev Noj Qab Haus Huv
Txawm hais tias qhuav plums yog siab hauv calorie ntau ntau, lawv muaj cov nqi ntau ntawm pectin, uas yog cov tshuaj fiber ntau. Nyob rau hauv qhov tseeb, txog 60 feem pua ntawm cov khoom noj haus fiber nyob hauv qhuav plums yog pectin. Cov kev tshawb fawb pom tau hais tias kev ua kom tsawg ntawm cov fiber ntau soluble yuav pab txo qis roj (cholesterol). Tsis tas li ntawd, cov plums qhuav muaj cov phom hnyuv tsis zoo, uas ua zoo li ib daim txhuam cev hauv cov plab hnyuv loj loj, kos hauv dej thiab zuj zus mus ntev uas pab tswj cov tais thiab txo thiab kho cem quav. Yog li, vim li cas thiaj li muaj coob tus neeg noj cov plums qhuav thaum lawv hnov cem quav.
Qhuav plums yog ib qho zoo heev ntawm cov vitamin K thiab ib qhov zoo ntawm cov poov tshuaj, tag nrho cov kev pab txhawb cov pob txha noj qab haus huv. Vitamin K kuj yog ib qho tseem ceeb uas muaj roj-soluble vitamin uas pab kom ntshav xaj thiab potassium cov pluas noj cov zaub mov muaj feem xyuam nrog kev pheej hmoo siab ntawm ntshav siab.
Qaug plums kuj yog ib qhov zoo ntawm cov tshuaj antioxidant xws li phenolic compounds. Phenolic compounds tau txuam nrog qis qis ntawm kab mob hauv lub plawv los ntawm kev tiv thaiv qis lipoprotein (LDL lossis "phem" roj cholesterol) los ntawm oxidation.
Phenolic tebchaw tej zaum kuj inhibit pob txha resorption thiab hnia pob txha tsim raws li ua haujlwm li antioxidants.
Cov Lus Nug Txog Cov Prunes (Quav Plums)
Yuav ua li cas qhuav plums qhuav?
Cov ziab plab yog siv los ntawm cov cav tov kom pom tseeb. Ib tug neeg ua hauj lwm shaker grabs ib tsob ntoo lub ntsiab los yog nws lub cev thiab shakes cov txiv hmab txiv ntoo mus rau ib lub cev ntes. Tom ntej, cov txiv hmab txiv ntoo yog tus tsav mus rau lub dehydrator.
Freshly harvested txiv hmab txiv ntoo yog tsiv mus rau lub dryers, qhov twg peb phaus ntawm txiv hmab txiv ntoo tshiab ua ib phaus ntawm qhuav plums. Tom qab ntxuav tag nrho thiab muab nkag rau ntawm cov ntoo loj, cov txiv hmab txiv ntoo yog lub cev qhuav dej.
Txoj kev ziab tshua zoo concentrate cov txiv hmab txiv ntoo flavors thiab txo feem ntau ntawm nws cov ya raws, nws tseem ceeb nws lub neej txee.
Xaiv thiab Txhaj Txheem Prunes (Quav Plums)
Cov plums qhuav yog ntim rau hauv ib-rau-ob phaus pob rau kev yuav khoom. Cov khoom no yuav tsum yog nyob hauv lawv lub hnab qub rau 18 lub hlis yog tias cia deb ntawm huab cua sov thiab cov av noo. Nco ntsoov kaw lub khob kom ntom nti tom qab qhib raws li cov txiv hmab txiv ntoo qhuav tuaj yeem tuaj yeem yog tias raug rau cov cua thiab cov av qeeg.
Cov plums qhuav kuj tuaj yeem ua rau hauv plig paug kua hauv lub tub yees kom txog li ib lub hlis.
Txoj Kev Noj Qab Nyob Zoo rau Npaj Cov Pob Qij (Quav Plums)
Cov plag plav tau noj tau ib leeg los yog ntxiv rau cereals, kub thiab txias, txoj kev sib xyaws, cov khoom qab zib, siv cov khoom ci, stewed rau chutneys los yog compote, los yog siv los ua khoom noj rau cov nqaij los yog nqaij qaib. Stewed prunes tuaj yeem pab ua lub pobzeb rau pluas mov noj qab nyob zoo; chop lawv thiab ntxiv rau lawv cov kua mis nyeem qaub los yog koom ua ke rau hauv kev ua zaub mov tseem ceeb.
Zaub mov nrog Prunes
Kawm li cas nrog cov plums qhuav hauv koj txoj kev noj haus los ntawm kev siv lawv los tsim khoom txom ncauj, pluas su, noj hmo, thiab zaub mov txawv.
- Quav Plum thiab Khab Ncuav Pob Ntaus Pob Khw
- California Sunshine Chili
- Salmon Nrog Spiced Marsala Plum Sauce
- Chocolate Dipped Dried Plums (hloov mis nyuj qhob noom xim dub rau tsaus nti chocolate kom muaj cov kab mob antioxidant)
> Qhov chaw:
> California Plum Plums. Loj hlob thiab hlais. http://www.californiadriedplums.org/about-prunes-and-dried-plums/growing-and-harvesting
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib phau ntawv nyeem ntawm Kev Kawm Txuj Ci. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 809-810.