<p>Prunele sunt fructe cu gust dulce intens, ce apartin familiei Rosaceae si genului Prunus, care mai include si piersicile, nectarinele si migdalele. Ele aduc multiple beneficii sanatatii, gratie continutului bogat de vitamine, minerale si fibre, in opozitie cu aportul sarac de calorii.</p>
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<p>Consumate in stare proaspata sau incluse in retete sanatoase, prunele sunt tot la fel de recomandate pentru mentinerea sanatatii si a greutatii corporale.</p>
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<p>Valori nutritionale</p><div class="b03d97280e765d707d336f444dd9d428" data-index="10" style="float: none; margin:0px 0 0px 0; text-align:center;">
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<p>In stare proaspata, prunele ofera o gama larga de nutrienti pretiosi pentru sanatate, in schimbul unui numar redus de calorii. Astfel, 100 de grame de prune coapte si neprocesate termic prezinta urmatoarele valori nutritionale</p>
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<p>&#8211; Calorii 46 kcal<br />
&#8211; Carbohidrati 11,42 grame<br />
&#8211; Proteine 0.70 g</p><div class="amp-ad-wrapper amp_ad_1 ampforwp-incontent-custom-banner ampforwp-incontent-ad3"><amp-ad width="336" height="280" type="sulvo" data-ad="andreilaslau.ro_amp_display_336x280" class="demand-supply"></amp-ad></div><div class="b03d97280e765d707d336f444dd9d428" data-index="10" style="float: none; margin:0px 0 0px 0; text-align:center;">
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<p>&#8211; Grasimi totale 0.28 g<br />
&#8211; Fibre 1.40 g<br />
&#8211; Folati 5 g<br />
&#8211; Niacina 0.417 mg<br />
&#8211; Acid Pantotenic 0.135 mg</p>
<p>&#8211; Piridoxina 0.029 mg<br />
&#8211; Riboflavina 0.026 mg<br />
&#8211; Tiamina 0.028 mg<br />
&#8211; Vitamina A 345 IU<br />
&#8211; Vitamina C 9.5 mg</p>
<p>&#8211; Vitamina E 0.26 mg<br />
&#8211; Vitamina K 6.4 g<br />
&#8211; Sodiu 1 mg</p>
<p>&#8211; Potasiu 157 mg<br />
&#8211; Calciu 6 mg<br />
&#8211; Cupru 0.057 mg</p>
<p>&#8211; Fier 0.17 mg<br />
&#8211; Magneziu 7 mg<br />
&#8211; Mangan 0.052 mg</p>
<p>&#8211; Fosfor 16 mg<br />
&#8211; Seleniu 1.0 g<br />
&#8211; Zinc 0.10 mg</p>
<p>Beneficiile consumului de prune</p>
<p>10 beneficii ale consumului de prune:</p>
<p>Stimuleaza memoria &#8211;</p>
<p>Stiai ca daca mananci cel putin trei prune pe zi, antioxidantii puternici din acestea te ajuta sa elimini celulele deteriorate care iti afecteaza memoria?</p>
<p>Ideale la dieta &#8211; Prunele sunt sarace in calorii, ceea ce inseamna ca sunt benefice dietei tale. Fiecare pruna contine 30 de calorii, adica 1,5% din caloriile recomandate pentru fiecare zi pentru o dieta bazata pe 2.000 de calorii pe zi. Poti sa arzi caloriile din prune foarte usor: inotand 4-5 minute elimini 30 de calorii.</p><div class="amp-ad-wrapper amp_ad_1 ampforwp-incontent-custom-banner ampforwp-incontent-ad1"><amp-ad width="336" height="280" type="sulvo" data-ad="andreilaslau.ro_amp_display_336x280" class="demand-supply"></amp-ad></div>
<p>Previn bolile de inima &#8211; Prunele sunt foarte sarace in grasimi, fiecare fruct contine mai putin de 0,2 grame. In plus, ele nu contin grasimi saturate, care pot creste riscul atacului de cord prin cresterea colesterolului.</p>
<p>Sunt pline de carbohidrati buni &#8211; Daca dieta pe care o tii interzice consumul de carbohidrati, prunele pot fi printre putinele fructe pe care le poti consuma.<br />
Atentie insa! Prunele uscate au o concentratie mare de carbohidrati care stimuleaza pancreasul sa secrete insulina, asa ca limitati-va la a consuma prune proaspete, daca nu vreti sa aveti probleme cu glicemia si un risc crescut de a face diabet.</p><div class="b03d97280e765d707d336f444dd9d428" data-index="5" style="float: none; margin:0px 0 0px 0; text-align:center;">
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<p>Bogate in vitamina C &#8211; Prunele sunt o sursa buna de vitamina C, fiecare fruct contine 7% din aportul recomandat zilnic. Vitamina C este un antioxidant, asa ca iti poate apara celulele de o posibila degradare.</p>
<p>Vitamina C ajuta la producerea carnitinei, un produs sintetizat din aminoacizii lizina si metionina care joaca un rol important in metabolismul celulelor vii, in descompunerea tesutului adipos si in transformarea lui in energie.</p>
<p>Te fereste de cancer</p>
<p>O pruna de dimensiuni medii contine 113 mg de potasiu, mineral ce tine sub control tensiunea arteriala si reduce riscul accidentelor vasculare cerebrale. Daca acest lucru nu v-a convins, pigmentul rosiatic-albastrui al prunelor, numit antocianina, poate ajuta la prevenirea diverselor tipuri de cancer.</p>
<p>Benefice pentru oase</p>
<p>&#8211; Prunele contin si vitamina A, iar un singur fruct contine 8 % din aportul zilnic de vitamina, despre care este recunoscut faptul ca promoveaza refacerea si cresterea oaselor.<br />
Combat anemia &#8211; Mecanismul prin care prunele combat anemia si previn reaparitia acesteia nu este legat de continutul ridicat de fier al acestor fructe, ci datorita actiunii vitaminei C, care intervine in absorbtia fierului la nivelul organelor digestive, jucand astfel un rol indirect in prevenirea si tratarea anemiei feriprive.</p>
<p>Trateaza constipatia</p>
<p>&#8211; Numerosi factori favorizeaza aceasta problema din ce in ce mai des intalnita printre adulti, precum: sedentarismul, alimentatia saraca in fructe si legume crude, consumul predominant de carne, lipsa sportului etc.</p>
<p>Consumul de prune ajuta in prevenirea si tratarea constipatiei, o portie de prune la 2-3 zile, de preferabil dupa-amiaza, fiind recomandata gratie continutului crescut de celuloza si mucilagiu, care au actiune benefica asupra intestinului, stimuland tranzitul intestinal si conferind astfel un efect laxativ.</p>
<p>Previn diabetul &#8211; Diabetul se caracterizeaza prin tulburari ale metabolismului glucozei si variatiile acesteia in sange. Desi au un continut moderat de glucide, prunele proaspete prezinta proprietati de reglare a glicemiei si previn aparitia diabetului prin stimularea metabolismului glucid.</p>
<p>Atentie! Prunele uscate nu sunt recomandate persoanelor care sufera deja de diabet zaharat pentru ca au o concentratie ridicata de glucide, dar in schimb se pare ca prunele uscate ajuta in cura de slabire. De asemenea, consumul de prune este contraindicat in boala diareica acuta sau cronica si in caz de suferinte renale, cum sunt pietrele la rinichi.</p>
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