Izinzuzo Zezempilo Zepomegranate Okufanele Uzazi

-Delile

• Buyekeza kwe-

Kuyavunywa, amapomegranati ayisisithelo esingajwayelekile - awukwazi ukumane uwanakekele ngokunganaki ohambweni lwakho ubuya ejimini. Kepha noma ngabe ufuna ijusi noma imbewu (noma ama-arils, aqhamuka eshibeni lesithelo), uthola ukuqhuma okugcwele kwamavithamini afana no-B, C no-K, nama-antioxidants, ngakho-ke kufanelekile ukuqhekeka okuvulekile . Unyaka wonke, kodwa ikakhulukazi phakathi nenkathi ebandayo neyomkhuhlane, sidinga i-pom ekudleni kwethu ukuze sinikeze impilo yethu, ngisho namandla ethu, ukuphakamisa kancane, futhi yingakho.

1. Inganciphisa ingozi yomdlavuza.

"Ipomegranate lipakisha okunomsoco omningi embewini yalo. Inendawo eyingqayizivele yezitshalo ebizwa ngePunicalagin, okuyilokho esikubiza ngokuthi 'i-chemoprotective,' ngoba ingasiza ekwehliseni ama-carcinogens ekubopheni amaseli," kusho u-Ashley Koff, RD kanye ne-CEO woHlelo Lokudla Okungcono. "Ngamagama ajwayelekile, kuphephile ukusho ukuthi kungasiza ukunciphisa ubungozi bemidlavuza ethile," kuchaza yena. Ama-antioxidants yiwo angakuvikela ekulimaleni okukhululekile kwamahhala, noma imfucuza eseleyo evela ezinqubweni zomzimba ze-oxidation-ukugcwaliswa kwamaseli amasha. (Funda kabanzi ngama-antioxidants nezithelo, imifino, nokusanhlamvu angatholakala kukho).

2. Ithuthukisa impilo yenhliziyo yakho.

Ama-antioxidants, ikakhulukazi isitshalo esihlanganisa iPunicalagin, aphinda ashaye uma kukhulunywa ngokuvimbela isifo senhliziyo, kusho uStephanie Middleberg, MS, RD, umqeqeshi wezokudla nokuphila kahle oseNew York City.

Ibhonasi eyengeziwe yezempilo yenhliziyo evela emsebenzini we-antioxidant kumahalananda ukuvimbela okungase kube khona kwe-cholesterol embi eqina egazini lakho, u-Koff uyanezela. Ngaphandle kwehalananda, kufanele uhlole ukudla okuningi okuhlanza umthambo njenge-persimmon ne-avocado.

3. I-Fibre yokukugcina ugcwele.

Ngenkathi ijusi le-pom empeleni linama-antioxidants amaningi kunembewu ngayinye, (ikhoba ligxile kakhulu kunezimbewu), "ukudla isithelo sonke kunikeza inzuzo ye-fiber, amavithamini, namaminerali. Ngokungezwa kwe-crunch factor, yanelise kakhulu ngesithelo sonke uma kuqhathaniswa nejusi, "kusho uMiddleberg.

Ifayibha esezimbewu, ngisho noma uyijikijela ku-oatmeal noma kusaladi, iyona eqeda indlala-cishe i-fibre engu-4g ku-3/4 indebe yama-arils, u-Koff ulinganisela. "Amagremu amane awumthombo omuhle we-fiber futhi indlela emnandi yokuthola izincomo zakho zansuku zonke zama-25-30g, usho njalo. (Sneak fiber more in your diet with this foods also.)

4. Gcina amasosha omzimba wakho evukile

Izungeza ibuyele kuma-radicals wamahhala futhi-ama-antioxidants asiza amasosha omzimba ukuthi azilawule futhi alwe nama-radicals wamahhala ayingozi. Ngaphezu kwalokho, amavithamini B, C, no-K nawo akhona futhi asebenza ngokubambisana namanye ama-antioxidant plant compounds ukugcina impilo yakho yonke isesimweni, kusho uKoff.

5. Imemori yakho ihlala icijile

Le yinzuzo eyodwa esacwaningwa, kepha ngokusho kwe-Academy of Nutrition and Dietetics, ukudla okunothe ngama-antioxidant kungaba namandla okukhulisa ubuchopho uma ukugcina ekudleni kwakho ngempilo yakho yabantu abadala-bakhuthaza igazi ukuba ligelezele ebuchosheni, okugcina kusiza ukugcina ukusebenza kobuchopho kubukhali. (Nakhu okunye ukudla okungu-7 kobuchopho okufanele ukudle ku-reg).

6. Diliva ejimini (futhi ululame futhi)

Enye inzuzo yamahalananda okungenzeka awuzange ucabange ngawo amandla ngesikhathi sokujima, nesikhathi sakho sokululama esisebenzayo futhi. "Amapomegranati aqukethe ama-nitrate, aguqulwa abe yi-nitrite futhi angasiza ekusekeleni ukugeleza kwegazi (i-vasodilation, ukunwetshwa kwemithambo yegazi)," kuchaza uMiddleberg. "Le vasodilation isiza umzimba wakho ukuthi ulethe umoya-mpilo owengeziwe ezicubu zemisipha yakho, uthuthukise ikhono lakho lokugijima kanye nekhono lakho lokululama ngemva kokuzivocavoca." Zonke izizathu ezengeziwe zokuqhamuka kwembewu yamapomegranati ngaphambi kokuzivocavoca noma ngemuva, ngalokho (zifake phezulu kwesinkwa sakho se-avocado sasekuseni-sethembe nje, bese ubheka eminye imibono yemipomegranate yokudla evunyelwe ngezansi).

Ungalifaka kanjani iPomegranate ekudleni kwakho

1. Hlanganisa i-seltzer yakho. Faka ukusaphazeka kwejomegranate ujusi kanye nokucindezelwa kukalamula emanzini akho akhazimulayo owathandayo ukuze uphuze usuku lonke, esinye seziphuzo zaseMiddleberg.

2. Shaya i-pom parfait. UKoff uphakamisa ukuxuba ubisi lwe-alimondi, impushana yephrotheni yesitshalo sikashokoledi, ibhotela le-alimondi, nembewu yehalananda, ukuze uthole ipharithi egcwele amaprotheni ekuseni.

3. Fafaza ngesaladi lemikhosi. Imbewu yepomegranate kanye nokunye okuvuthuluka kwe-feta kuwukwengeza okuhle kakhulu kwisaladi yekwindla ye-butternut squash ethosiwe, kusho uMiddleberg.

4. Dala ukugoqa kwe-crunchier. Epanini elinamafutha kakhukhunathi, hlikihla imifino ethile yama-collard njengangaphandle kwengubo yakho, bese ufaka i-quinoa noma ilayisi elimnyama nembewu ye-pom, kusho uKoff.

5. Thola ukubiza. Ilayisi likakholifulawa liwulaka-uma ulenza isitayela se-tabbouleh, engeza ihalananda kungxube yerayisi ye-cauli ye-mint, utamatisi we-parsley, u-anyanisi, ama-scallions, ulamula namafutha omnqumo, noma uhlanganise futhi ufanise ne-pom nemifino, u-Middleberg uphakamisa.

Bheka izindlela zokupheka zehalananda ezinempilo kakhulu lapha.

Buyekeza kwe-