2024 Avtor: Cecilia Ryder | [email protected]. Nazadnje spremenjeno: 2023-12-17 14:23
Datlji (Phoenix dactylifera) spadajo med najslajše sadje. Domnevajo, da izvirajo iz Iraka. So plodovi datljeve palme in so že stoletja glavna hrana bližnjevzhodnih držav.
Ti plodovi se razlikujejo po velikosti in barvi, odvisno od njihove sorte in okusa. Vsebujejo več hranilnih snovi in lahko pomagajo uravnavati raven holesterola, izboljšajo zdravje kosti, povečajo kognitivne sposobnosti in podpirajo zdravo nosečnost.
V tem članku med drugim preučujemo njihove potencialne koristi za zdravje in prehranski profil. Nadaljujte z branjem.
Kazalo
- Zdravstvene prednosti datumov
- Vrste datlja Sadje
- Datumi Prehranska dejstva *
- Kateri so najboljši načini prehranjevanja z datumi?
- Fresh Dates Vs. Suhi datumi
- Kateri priljubljen recept za zmenke?
- Izbira in shranjevanje
Zdravstvene prednosti datumov
1. Lahko vam pomaga uravnavati raven holesterola
Izraelska študija navaja, da lahko uživanje datljev, tudi pri zdravih posameznikih, blagodejno vpliva na raven holesterola in oksidativni stres (1).
Datlji ne vsebujejo holesterola. Prav tako so bogate z železom in imajo več vlaknin kot banane. Kako ti dejavniki vplivajo na lastnosti plodov, ki uravnavajo holesterol, še ni raziskano.
2. Lahko izboljša zdravje kosti
Datlji so bogati viri bakra, magnezija, selena in mangana. Vsa ta hranila so pomembna za ohranjanje zdravih kosti in preprečevanje bolezni, povezanih s kostmi (kot je osteoporoza).
Datlji so bogati tudi z vitaminom K. Hranilo je koagulant krvi in pomaga presnavljati vaše kosti (2).
Datlji vsebujejo tudi bor. Raziskave kažejo, da je bor eno izmed drugih hranil, pomembnih za ohranjanje zdravja kosti (3).
3. Lahko spodbuja zdravje možganov
Ugotovljeno je, da datlji nudijo zaščito pred oksidativnim stresom in vnetji v možganih. Redno uživanje datljev je povezano z zmanjšanim tveganjem za nevrodegenerativne bolezni in boljšimi kognitivnimi zmogljivostmi pri starejših (4).
Druga študija na živalih je ugotovila, da lahko dopolnjevanje s datljevim sadjem upočasni napredovanje Alzheimerjeve bolezni (5).
V drugi študiji miši je bilo ugotovljeno, da dolgotrajno dopolnjevanje datljev pomaga preprečevati vnetja v možganih (6).
4. Lahko prepreči vnetje
Ugotovljeno je bilo, da imajo datumi protivnetne lastnosti (7).
Datlji vsebujejo tudi magnezij, ki lahko pomaga pri krepitvi imunosti in boju proti vnetjem. Če je v vaši prehrani malo magnezija, vaš imunski sistem morda ni dovolj močan za boj proti vnetjem. Vendar so raziskave v zvezi s tem omejene.
5. Lahko podpira zdravo nosečnost
Datumi lahko nosečnicam pomagajo skozi število kalorij. Nosečnice potrebujejo približno 300 kalorij več kot njihove ne noseče vrstnice. Toda večina nosečnic ponavadi izbira visokokalorično hrano, ki vsebuje malo hranil. To bi lahko povzročilo dolgoročne težave.
Datumi so lahko zdrava zamenjava. Čeprav imajo malo kalorij, so izjemno bogati s hranili. Nepričakovani dokazi kažejo, da vlaknine v datljih lahko preprečijo nosečnostne hemoroide.
Študija iz Jordanije navaja, da lahko uživanje datumov v zadnjih štirih tednih pred porodom prinese ugodnejše rezultate. V zvezi s tem je potrebnih več študij (8).
Nekateri anekdotični dokazi kažejo, da datumi lahko tudi okrepijo mišice maternice v zadnjih mesecih nosečnosti.
6. Lahko pomaga pri zdravljenju zaprtja
V študijah na podganah je bilo ugotovljeno, da izvleček kaše z datumom spodbuja prebavne aktivnosti in lahko pomaga pri zdravljenju zaprtja. Kaša sadja to doseže s popravljanjem deregulacije vsebnosti mineralov, ki se pojavi med zaprtjem. Ugotovljeno je bilo tudi, da vlakna v datljih preprečujejo raka na prebavilih (9).
Uživanje najmanj 20 do 35 gramov vlaknin vsak dan lahko pomaga pri spodbujanju prebavnega zdravja. Blato tudi naredi mehko in preprečuje zaprtje. Poleg tega, da imate vlaknine, ne pozabite omejiti uživanja živil, ki sploh ne vsebujejo vlaknin.
V nekaterih primerih lahko zmanjšanje vnosa vlaknin pomaga pri zdravljenju zaprtja (10). Če imate prebavne težave, se pred zaužitjem datumov posvetujte s svojim zdravnikom.
7. Lahko spodbuja zdravje kože
Datlji vsebujejo vitamina C in D. Nepričakovani dokazi kažejo, da ti lahko pomagajo spodbujati elastičnost kože. Sadje lahko pomaga tudi pri drugih težavah s kožo, kot so srbenje ali izpuščaji. Datume lahko vključite v svojo prehrano in na dolgi rok vidite potencialne rezultate.
Datlji imajo lahko tudi prednosti proti staranju. Lahko preprečijo kopičenje melanina v telesu, kar lahko v nasprotnem primeru povzroči težave s kožo. Vendar konkretnih raziskav v tem pogledu ni.
Vemo, da imajo hormoni pomembno vlogo pri staranju in videzu kože. Znano je, da ekstrakt jedrca palmove palme vsebuje fitohormone, ki kažejo pomembne učinke proti staranju. Izvleček lahko pomaga tudi v boju proti gubam (11).
8. Lahko spodbuja zdravo povečanje telesne mase
Če ste preveč vitki in želite pridobiti nekaj kilogramov, lahko svoji prehrani dodate datlje.
V študiji, izvedeni na jagnjetih, so po porabi semen zmletega datlja opazili povečanje telesne mase (za kar 30%) (12). Za razumevanje enakih učinkov na človeka pa je potrebnih več raziskav.
9. Lahko uravnava krvni tlak
Datlji so bogati s kalijem (13). Mineral pomaga obvladovati hipertenzijo (14). En datum medjool vsebuje približno 167 mg kalija. Ta vsebnost je v primerjavi z drugim sadjem relativno visoka. Če ne vzamete zadostnega kalija, lahko pride tudi do ledvičnih kamnov, čeprav so za razumevanje tega mehanizma potrebne dodatne raziskave.
Fiber also stabilizes blood sugar levels. It also counterbalances the effects of sodium in your diet, and this may help lower blood pressure. The magnesium in the fruit relaxes the muscles in your heart and blood vessels, consequently reducing blood pressure. More studies are needed to reach further conclusions in this regard.
10. May Improve Heart Health
A handful of dates a day may improve heart health. Dates can fight free radicals and prevent cardiovascular diseases (15). Anecdotal evidence suggests that the antioxidants in dates may prevent atherosclerosis. These antioxidants may also stimulate cholesterol removal from the artery cells.
Dates also contain isoflavones (the second highest of any fruit) known to reduce the risk of cardiovascular disease. However, more research is warranted in this regard.
Dates contain fiber. As per one UK study, regular intake of fiber may lower the risk of coronary heart disease (16). Fiber also helps in weight management. Ideal body weight could further reduce the risk of heart disease (17).
11. May Prevent Hair Loss
Dates are rich in iron and may promote blood circulation to the scalp. This may promote hair growth. This happens as oxygen is properly dispersed to your entire body, including your scalp. This process may prevent hair loss and stimulate new hair growth. However, limited research is available in this regard.
12. May Enhance Sexual Health
Some research states that the date palm pollen is used in traditional medicine for enhancing male fertility (18). Further research is needed to understand the efficacy of dates in enhancing sexual health. The amino acids in dates may also boost sexual stamina.
13. May Treat Diarrhea
Diarrhea can get better or aggravated with the choice of foods you consume. Dates are rich in potassium and may help improve the condition. Date fruit has antimicrobial properties that act against microbes that cause diarrhea (19).
14. May Reduce The Risk of colon Cancer
Intake of dates may reduce the development of colorectal cancer (20).
Consumption of dates also increases the growth of beneficial bacteria in the gut. This may also promote colon health (19).
15. May Boost Energy Levels
The date fruit contains many nutrients. They are also used in certain countries for instant energy after fasting (21). Dates also contain natural sugars like sucrose, fructose, and glucose. These may offer an energy boost too.
16. May Help Prevent Night Blindness
The primary cause of night blindness is a deficiency ofvitamin A. Dates are rich in this vitamin as well and can help combat this condition (22). Regions with a higher date consumption seem to have rare incidences of night blindness.
Dates may also help reduce night blindness in geriatric cases (23).
17. May Prevent Intoxication
There is limited research in this regard. Some sources state that dates are added to native beer in Nigeria to make the drink less intoxicating (24).
18. May Prevent Hemorrhoids During Pregnancy
Hemorrhoids are a common complication during pregnancy. They could be the result of an inadequate fiber intake. Dates are excellent sources of fiber. They may help prevent hemorrhoids during pregnancy. However, further studies are required to understand this specific mechanism of dates.
These are the major benefits of dates. There are claims that dates may promote health in other ways too. However, there is insufficient information to back them up. We have covered them in the following section.
Insufficient Evidence For
1. May Treat Intestinal Disorders
The fiber in dates may help. But too many dates can overwhelm the bacteria in the large intestine and cause gas. Dates contain some nicotine and this may help in the treatment of intestinal disorders.
2. May Aid In Anemia Treatment
Dates may help treat anemia as they contain iron.
3. May Promote Muscle Development
The carbs in dates may help. If you don’t get enough carbs, your body may burn your muscles instead for energy. Dates, being high-carb fruits, may help in muscle development.
4. May Help Reduce Belly Fat
The fiber in dates may help. It makes you feel satiated and discourages overeating. Since dates are sweet, they may also satisfy your sweet tooth and keep you from having unhealthy sweetening foods.
Dates are available in different varieties. In the following section, we will look at the various types of dates.
Types Of Date Fruit
Following are the types of dates:
Medjool – This variety has its origins in Morocco. They are large and delicious. They have a toffee-like flavor.
Barhi – These are also called yellow dates. This variety is native to Iraq. They are gentle and have thicker flesh.
Dayri – These dates are lengthy, slim, and black.
Halawy – These are incredibly sweet and small.
Deglet Noor – These are among the best varieties from Tunisia and Algeria. They are semi-dry and not too sweet. They are usually used in cooking.
Hayani – These are grown in Egypt. These dates are gentle and red to black.
Migraf – These dates are popular in southern Yemen. They are large and golden amber.
Iteema – These are native to Algeria and are extremely sweet. They are big and oblong.
Of all these, Medjool is supposed to be the most delicious and nutritious variety. It is the most common variety of black dates. They are rich in antioxidants and fiber and are abundant in potassium as well.
In the following section, we will discuss the nutritional profile of dates.
Dates Nutrition Facts*
Datesare a very rich source of vitamins and minerals and are very beneficial for the body. Read more to know the nutritional value of dates in detail. These values pertain to a 100 gram serving of dates.
| Principle | Nutrient Value | Percentage of RDA | |||||||||||||||||||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Folates | Sodium | Calcium | Carotene-ß |
Dates are especially rich in vitamins B6, A, and K. These help in bone development and improve eye health. The fiber in dates improves intestinal health and naturally reduces cholesterol. It also may reduce the risk of stomach and colon cancers. Other minerals like calcium, iron, potassium, protein, manganese, magnesium, phosphorus, copper, and sulfur in dates promote overall body functioning. They improve metabolism and immunity as well. Folate is good for pregnancy. Thiamin (nervous system), niacin (cholesterol levels), and riboflavin (energy production) are the other vitamins the fruit is rich in. Dates can be eaten in several ways. Here we have discussed some simple ways you can add them to your diet. What Are The Best Ways To Eat Dates?
Enjoying dates the way they are is the simplest way of eating them. You can also soak dates (the dry ones) to rehydrate them, and then eat them. Date syrup works well too. It has antibacterial properties that are believed to be more effective than those in honey. Fresh and dry dates are the two common variants available on the market. They are distinct in their own ways. We have discussed their differences below. Fresh Dates Vs. Dry DatesFresh dates are soft, and dry dates are harder. They naturally contain less moisture than fresh dates. We also can find dried dates that are fresh. These are fresh soft dates that are deliberately dried over a period. From a nutritional standpoint, fresh dates are not very different from dry dates. But they are different from dried dates. Dried dates have double the amount of carbohydrates than fresh dates. They are also a better source of fiber. Dried dates also contain higher levels of calcium and iron, but fresh dates win in vitamin C. You can consume dates any way you want. You may also try this delicious date recipe. Any Popular Date Recipe?Dates MilkshakeWhat You Need
DirectionsMix the two ingredients. You can also add walnuts, cashews, and almonds to make the milkshake more nutritiousSelection And StorageSelection
Storage
ConclusionDates are highly delicious and nutrient-dense fruits with many valuable health benefits. You can easily add them to your daily diet as a snack. Dates help in regulating cholesterol levels, may improve bone health, promote cognitive function, and fight inflammation. They are available as fresh and dried variants. You can purchase dates any time of the year. Start taking them today for better health in the long run! Expert’s Answers for Readers QuestionsIs date a nut? Date is a fruit of the date palm tree, and not a nut. How many dates should I eat in a day? About 3 to 5 dates a day would do. These nutrient-rich fruits may boost immunity when they are consumed in the recommended quantities. What are the benefits of taking dates with milk? In addition to getting all the benefits of dates that we have listed, you’ll also get the added goodness of calcium. This could be a superb diet to boost growth and maintain your overall health. Can I have dates with tea? Yes. But keep in mind that 100 grams of dates have about 60 grams of sugar. Hence, ensure your tea doesn’t have added sugar. Can individualswith diabetes eat dates? Dates are high in sugar. But these are natural sugars. Dates are also good sources of fiber that can benefit those with diabetes. However, check with your health care provider before consuming dates in this case. Is eating an odd number of dates more healthy? This is nothing more than a placebo effect. Eating dates in limited numbers can offer benefits. Can dates be eaten daily? Absolutely. Dates are delicious and nutritious. They contain several minerals and vitamins, and fiber. How many dates should I eat for treating constipation? There is no specific number. But if you stick to normal amounts of dates every day, you may not even suffer from constipation in the first place. What are the health benefits of jujube dates? Jujube dates are also called Chinese dates (or red dates). They help treat insomnia and anxiety. They also improve immunity and liver function. Can we eat dates on an empty stomach? Eating dates on an empty stomach has many benefits. Dates are rich in potassium and calcium that help regulate blood glucose and blood pressure levels. They also can promote energy. Can I drink water after eating dates? Yes, but only after an hour from consumption. Drinking water immediately after consuming any fruit may dilute the enzymes in the intestine that are essential for the digestion process. Can I eat dates after a meal? Yes, you can eat dates after a meal. Dates are rich in fiber. Fiber slows down the digestion process and controls blood sugar levels (25). Do dates cause gas? Dates usually don’t cause gas, unless someone is sensitive to their high fiber content. The sugars in dates may also cause gas. Can we soak dates in water overnight? We may soak dates in water overnight. However, there is no evidence stating this method is good or bad. Do dried dates go bad? When stored properly at room temperature, dried dates have a long shelf life compared to other fruits. You can revive dried dates by placing them in boiling water for 10 minutes. 25 sourcesStylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
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Kako? Mislimo, kako? Karkoli, ampak zmenke? Kako nam lahko to skromno in prijetno sadje grozi? No, imajo. V tej objavi bomo razpravljali o stranskih učinkih zmenkov. In vemo, da želite vedeti več o njih.Torej, beri naprej. Neželeni učinki datumovLahko povzroči trebušne težaveLahko povzroči kožne izpuščajeLahko povzroči napade astmeLahko povzroči povečanje telesne maseLahko vodi do hiperkalemijeVoščeni premaz ima lahko škodljive učinkeLahko je nezdravo za dojenčkeL Zanimive ČlankiKolikokrat ste že poskusili različna zdravila, da se znebite debelosti, le da ste na koncu razočarani? Če je že tolikokrat, je napočil čas za nekaj sprememb. In najpomembnejše med vsemi je, da začnete v svojo prehrano vključevati sok redkvice.Čeprav Pomelos so agrumi, ki izvirajo iz jugovzhodne Azije. Njihovo znanstveno ime je Citrus maxima in veljajo za prednike grenivke. Pomelos se tradicionalno uporablja za zdravljenje prebavil, kašlja in vročine.Pomelos je bogat z vitaminom C, antioksidanti in minerali (1). P Kdaj ste nazadnje jedli ananas? V redu. Naj povem tako. Kako pogosto jeste ananas? In koliko?Počakajte, če mislite, da so vse to nesmiselna vprašanja. Ker niso.Tudi jaz sem bil sprva osupel, kot takšen kot si zdaj. Kot vsaka druga oseba sem tudi jaz imela ananas za najboljšega izmed najboljših sadežev. Mislil | |||||||||||||||||||||||||||||||||||||||
