Ierharnate zezempilo omele uzazi

Umxholo

• Uphengululo lwe

Kuyavunywa, iirharnati zisisiqhamo esingaqhelekanga-awunakukutya nje ngokungakhathali kuhambo lwakho lokubuya ejimini. Kodwa nokuba uyaya ngejusi okanye imbewu (okanye ii-arils, eziphuma kwikhoba lesiqhamo), ufumana ukuvutha okupheleleyo kweevithamini ezinjenge-B, C kunye ne-K, kunye ne-antioxidants, ke kufanelekile ukuba uqhekeze enye evulekileyo . Unyaka wonke, kodwa ngakumbi ngexesha lokubanda kunye nomkhuhlane, sidinga ipom ekutyeni kwethu ukuze sinike impilo, kunye namandla ethu, into yokuphakamisa, nasi isizathu.

1. Inokunciphisa umngcipheko womhlaza.

"Igromegranate ipakisha ukutya okuninzi kwimbewu yayo. Inesityalo esikhethekileyo esibizwa ngokuba yiPunicalagin, yiloo nto esiyibiza ngokuthi 'i-chemoprotective,' njengoko inokunceda ukunciphisa i-carcinogens ekubopheni kwiiseli, "kusho u-Ashley Koff, i-RD kunye ne-CEO. yeNkqubo yeZondlo eziBhetele. "Ngokubanzi ngokubanzi, kukhuselekile ukuthi kunganceda ukunciphisa umngcipheko wee-cancer," ucacisa. Antioxidants zezona zinokukukhusela kumonakalo omkhulu wasimahla, okanye imveliso yenkunkuma eseleyo kwiinkqubo zomzimba ze-oxidation-ukuzaliswa kweeseli ezintsha. (Funda ngakumbi malunga ne-antioxidants kunye neziqhamo, imifuno, kunye nengqolowa enokufumaneka kuyo).

2. Inika intliziyo yakho amandla.

I-antioxidants, ngokukodwa i-plant compound Punicalagin, iphinda ihlasele kwakhona xa ifika ekukhuseleni isifo senhliziyo, utsho uStephanie Middleberg, MS, RD, i-New York-based Nutritionist kunye nomqeqeshi wezempilo.

Ibhonasi yempilo eyongezelelweyo yentliziyo evela kumsebenzi we-antioxidant kwierharnati kukuthintela okunokuthi kuthintelwe i-cholesterol embi egazini lakho, u-Koff wongezelela. Ngaphandle kwerharnati, kuya kufuneka ujonge ukutya okucoca umthambo okuninzi njenge-persimmon kunye neavokhado.

3. Ifayibha ukukugcina uzele.

Nangona i-pom juice ine-antioxidants eninzi kunembewu nganye, (i-husk igxininise ngakumbi kunembewu), "ukutya isiqhamo sonke kunika inzuzo yefiber, iivithamini kunye neeminerali. Ngokongezwa kwe-crunch factor, iya kwenza yanelisa ngakumbi kwifomu yeziqhamo xa ithelekiswa nejusi,” utshilo uMiddleberg.

Ifayibha esembewini, nokuba uyiphosa kwi-oatmeal okanye kwisaladi, yile nto ihluthisa indlala-imalunga ne-4g ifayibha nge-3/4 yekomityi yeerili, uqikelelo lukaKoff. "Iigram ezine ngumthombo olungileyo wefayibha kunye nendlela emnandi yokufumana isincomo sakho semihla ngemihla se-25-30g, utsho. (Thweba nangakumbi ifayibha ekutyeni kwakho ngoku kutya.)

4. Gcina amajoni akho omzimba ephakamile

Isangqa sibuyele kwii-radicals simahla kwakhona-ii-antioxidants zinceda amajoni omzimba azilawule kwaye alwe neeradicals eziyingozi simahla. Ukongeza, iiVithamini B, C, kunye ne-K zikwakho kwaye zisebenza ngokuhambelana nezinye iikhompawundi zezityalo ze-antioxidant ukugcina impilo yakho iyonke, utshilo uKoff.

5. Inkumbulo yakho ihlala ibukhali

Le yenye yenzuzo esafundwayo, kodwa ngokutsho kweAcademy of Nutrition and Dietetics, ukutya okune-antioxidant okune-antioxidant kunokuba namandla okukhulisa ingqondo ukuba ukugcine ekutyeni kwakho ngobomi bakho bomntu omdala-zikhuthaza igazi ukuba lihambe liye engqondweni, ethi ekugqibeleni incede ukugcina ukusebenza kwengqondo kubukhali. (Nazi ezinye ezi-7 zokutya kwengqondo ekufuneka uzitye kwirej).

6.Hambisa kwindawo yokuzivocavoca (kwaye uphinde uchache)

Isibonelelo esinye seerharnate onokuthi ungacingi ngazo ngamandla ngexesha lokuzilolonga, kunye nexesha lakho lokufumana kwakhona. “Iirharnati ziqulethe i<em>nitrate, eguqulwa ibe yi<em>nitrite kwaye emva koko inokunceda ukuxhasa ukuhamba kwegazi ( i<em>vasodilation, ukwandiswa kwemithambo yegazi ),” kuchaza uMiddleberg. "Le vasodilation inceda umzimba wakho ukuhambisa ioksijini engakumbi kwizicubu zakho zomzimba, uphucula amandla akho eembaleki kunye nokukwazi kwakho ukubuyela emva komthambo." Esona sizathu sokuba upaphe iimbewu zerharnati ngaphambi kokuzivocavoca okanye emva kwento, (zongeze phezulu kwitasta yakho ye-avocado kusasa-sithembe nje, kwaye ujonge ezinye izimvo zerharnate ezivunyiweyo ezingezantsi).

Uyifaka njani iPomegranate kwisidlo sakho

1. Yiphathe nge-seltzer yakho. Yongeza ukuchaphaza kwejusi yerharnati kunye nokucudiswa kwekalika kumanzi owathandayo ahlwahlwazayo ukuze urhabule imini yonke, esinye seziselo ezikhethwa nguMiddleberg.

2. Gcoba ipom parfait. UKoff ucebisa ukuxuba ubisi lwealmond, itshokolethi yesityalo seprotein engumgubo, ibhotolo yealmond, kunye nembewu yerharnati, kwiprotheyini epakishwe kusasa.

3. Phalaza kwisaladi yomthendeleko. Imbewu yerharnati kunye nezinye i-feta crumbles zilulongezo olugqibeleleyo kwisaladi yokuwa yesikwashi sebhotolo eqhotsiweyo, utshilo uMiddleberg.

4. Yenza i-crunchier wrap. Kwipani eneoyile yekhokhonathi, gcoba imifuno yekholadi nje ngaphandle kwesisongelo sakho, emva koko ufake iquinoa okanye irayisi emnyama kunye nembewu yepom, utshilo uKoff.

5. Fumana ricing. Irayisi ye-cauliflower yiyo yonke ingqumbo-xa uyenza isitayile se-tabbouleh, yongeza irharnate kumxube weerayisi ye-cauli yeminti, iitumato zeparsley, itswele, iskali, ilamuni kunye neoyile yomnquma, okanye uxube kunye nepom kunye nemifuno, kucacisa uMiddleberg.

Jonga ezinye iindlela zokupheka zerharnate ezisempilweni apha.

Uphengululo lwe