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Prunes are dried fruits of domestic plums of different varieties: Hungarian (Italian and common), Stanley, Renklod Altana, Cromagne.
Quality prunes should be soft, but elastic, not overdried. With proper drying, one kilogram of fresh plums produces about two hundred grams of dried fruit.
For the first time, prunes were obtained in the 6th century BC in the territories located along the coast of the Caspian Sea. Scientists believe that the locals began to dry ripe plums in the sun, trying to increase the shelf life of the crop.
Prunes are used to make sweets (for example, “Prunes in chocolate”), desserts, salads, meat and vegetable hot dishes, as a filling for pies and an ingredient for compote. Traditional healers use dried plums to treat a whole range of disorders in the body.
Composition of prunes: vitamins and minerals
The vitamin composition of prunes is so rich that it is simply a crime not to include these fruits in your diet!
VITAMINS IN 100 G DRIED PLUMS
- A , retinol and equivalent compounds - 38.713 mcg
- B5 , pantothenate - 0.419 mg
- C , ascorbic acid - 0.577 mg
- B1 , thiamine - 0.049 mg
- B6 , pyridoxine - 0.203 mg
- E , alpha-tocopherol, tocopherol equivalent - 0.427 mg
- B2 , riboflavin - 0.184 mg
- PP , nicotinic acid, niacin equivalent - 1.879 mg
- B9 , folic acid - 3.904 mcg
- B4 , choline - 10.093 mg
In addition, useful compounds such as phylloquinone (vitamin K, content - 59.494 μg per 100 g of product) and betaine (0.399 mg per 100 g) were found in dried plums.
MACRONEUTRIENTS IN 100 G DRIED PLUMS
- Phosphorus - 68.773 mg
- Magnesium - 40.836 mg
- Potassium - 731.294 mg
- Sodium - 1.944 mg
- Calcium - 42.106 mg
- Fluorine - 3.966 mcg
A medium-sized dried plum weighs 15 g. This means that 1 fruit contains about 36 kcal. A standard 200 ml glass holds about 250 g of dried plums. The energy value of this portion of the product is 600 kcal.
The benefits of prunes for the body
The concentration of vitamins, trace elements and fiber in prunes is much higher than in fresh plums, so the dried product is much more convenient to use for medicinal purposes.
Prunes are incredibly important for all systems of the human body. Nutritionists often prescribe it as a laxative, as well as to improve the outflow of bile and the secretion of gastric juice.
If you eat 5 fruits of prunes daily, you can forever forget about diseases of the gastrointestinal tract and lose most of your excess weight. The benefits of prunes for other organs and systems are also obvious.
- With osteoporosis
According to the statistics of the Russian Association for Osteoporosis, there are 14 million people in Russia diagnosed with osteoporosis, and another 20 million have osteopenia (reduced bone mass).Prunes help prevent brittle bones. This problem is especially relevant for women during menopause. Scientists from the University of Florida said that eating 10 dried plums daily will allow prevent osteoporosis and avoid fractures.“In my career, I have tested many types of fruits, including figs, dates, dried strawberries and raisins, but none of them even come close to the effectiveness of prunes. In terms of bone health, prunes are exceptional ,” notes University of Florida professor Bahram Arjmandi.
- For constipation
Dried plums are a mild but effective laxative.
In order to cope with prolonged constipation, it is enough to eat 3 fruits steamed in boiling water before each meal or drink half a glass of a decoction prepared from them. - For the heart
Polyphenols, potassium and other nutrients that enter the body when eating prunes give strength and elasticity to the walls of blood vessels, strengthen the heart muscle, and normalize the heart rate. Thanks to this, people who regularly include these dried fruits in their diet significantly reduce the risk of developing heart disease. - For the kidneys
Dried plums have a diuretic effect, help to cope with even severe edema, improve kidney function, and help to remove toxins from the body. - For vision
Prunes are rich in vitamin A, which has a positive effect on vision. The use of the product is indicated for people who spend a lot of time at the computer or have undergone surgery on their eyes. - With beriberi
Fresh prunes are a rich source of nutrients.
People who eat 3-4 dried plums daily are less likely to experience hypovitaminosis and diseases that develop against the background of a deficiency of vitamins, micro- and macroelements. - With angina
The pulp of dried plums contains compounds that have antimicrobial and anti-inflammatory properties. A decoction of prunes is an effective mouthwash for sore throats, stomatitis and other diseases accompanied by inflammation of the soft tissues of the oral cavity and oropharynx. - To slow down aging
, prunes are rich in antioxidant compounds that allow the body to successfully resist the negative effects of free radicals.
Daily consumption of dried plums helps slow down the aging of organs, tissues and systems of the human body, reduce the likelihood of tumors. - To improve immunity
When eating prunes, substances enter the body that strengthen the immune system, reduce the risk of developing infectious and colds, and minimize the impact of negative environmental factors on the organs and tissues of the human body. - For the proper functioning of the nervous system,
B vitamins and other nutrients present in the pulp of prunes normalize the functioning of the nervous system, reduce the adverse effects of stress on the body, and help fight anxiety, irritability, and insomnia. - To combat corns and corns
In folk medicine, dried plums are used to combat corns and corns. The dry fruit is boiled in fat milk for 7 minutes, cut in half and applied at the cut point to the problem area. After the drain cools down, it is replaced with a new one. The total duration of each procedure is 10 minutes. - To increase potency
With regular consumption of prunes, potency increases, the composition of the ejaculate in men improves, and the manifestations of premenstrual and menopausal syndrome in women are weakened.
The benefits of prunes for weight loss and cleansing
The energy value of dried plums is 256 kcal. Approximately 57 g are sugars. The product is high-calorie, but this does not prevent it from being used for weight loss. A number of popular diets are based on the unique qualities of prunes, such as Professor Uglov's diet.
Possessing a choleretic, diuretic and laxative effect, prunes help cleanse the intestines of fecal deposits, remove excess water from the body.
Another benefit of prunes is their high potassium content. Potassium is indispensable for the normal course of metabolic processes. Everyone knows that excess weight appears due to metabolic disorders. The normal content of potassium in the body helps to solve this problem.
RULES FOR APPLICATION OF PRUNE FOR WEIGHT LOSS
- The daily norm of the product should not exceed 100 g.
- Eat dried fruits preferably in the morning.
- You can not combine the use of prunes and other laxatives.
Dried fruits are allowed to be consumed before or after meals, added to salads, cereals, drinks. As part of a healthy, balanced diet, dried plums can be a healthy snack between meals to help reduce hunger. Prunes contain a lot of fiber, which creates a feeling of fullness in the stomach.
Unloading day on prunes
To cleanse the body, you can spend a fasting day. With it, get rid of 1-2 kg of excess weight, which occurs due to the cleansing of the body. On this day, it is not recommended to leave the house, it is also worth giving up excessive physical exertion and be sure to drink more fluids.
For unloading, you will need 25-30 dried plums and clean water, herbal decoctions, unsweetened tea. Every 2 hours you need to eat 3-4 steamed plums with plenty of water.
Drink at least 3 liters of fluid throughout the day. If you feel very hungry in the evening, you are allowed to use a glass of kefir or unsweetened yogurt.
Recipe for bacon rolls with prunes
As a bonus, we offer you a quick recipe for bacon rolls with prunes and walnuts.
This easy-to-make appetizer can be your lifesaver for all occasions. After all, you can make a couple of dozen rolls in 10 minutes and after 15–20 minutes of baking in the oven, they can be served at the table.
INGREDIENTS
- 12 strips of bacon or brisket (200 g)
- 12 dried pitted plums
- 12 walnut halves
- 12 wooden toothpicks
COOKING
- Be sure to take the finished cut, and not a whole piece of meat, since it is almost impossible to cut the bacon so thinly on your own, except with the help of special equipment.
- Place half a walnut on top of the prunes and press lightly. Then lay the dried plum on the edge of the bacon strip, roll up and secure with a toothpick.
- Arrange the rolls in a baking dish in a single layer. It is not necessary to grease the form with anything, as a sufficient amount of fat will be released from the bacon when heated.
- Bake the rolls in an oven preheated to 180 degrees for 15-20 minutes until browned.
- Crispy and juicy bacon rolls with prunes and walnuts are ready!
If you cook various dishes with prunes, then it will be impossible to stop, the main thing is to start, both the body and the figure will thank you for this. Bon appetit and good health!