Kubantu abajonge ukonyusa i-antioxidant, i-fiber, kunye ne-vitamin intake, ngaba ukongeza iirharnati ekudleni kwabo uncedo?
Contents
Iirharnati
Iirharnati zinokukhulisa izitya ezahlukeneyo, ukusuka kwisidlo sakusasa ukuya emacaleni ukuya kwisidlo sangokuhlwa, kunye nomxube wazo wobumnandi obuthambileyo, ubumnandi, kunye ne-crunch evela kwimbewu yazo.
Izinzuzo zezeMpilo
Isiqhamo sifunyenwe singumthombo ophilileyo weevithamini, i-fiber, kunye ne-antioxidants. Isiqhamo esiphakathi sine:
- Izixa eziphezulu zevithamin C, ivithamin K, ubhedu, kunye nezinye iimicronutrients (FoodData Central. ISebe lezoLimo lase-US. 2019)
- Malunga ne-18% yexabiso lemihla ngemihla elicetyiswayo levithamin C.
- I-28% yexabiso elicetyiswayo le-vitamin K esekelwe kwi-2,000-calorie-per-day diet. (FoodData Central. ISebe lezoLimo lase-US. 2019)
- 6 grams zefiber (FoodData Central. ISebe lezoLimo lase-US. 2019)
- Iphezulu kwi-antioxidants (Aida Zarfeshany et al., 2014)
Iindlela zokusebenzisa irharnati ziquka:
Guacamole
Faka irharnati Arils phambi kokukhonza. Baza kubonelela nge-crunch engalindelekanga ethelekisa ngokumnandi kunye nokuguda kwe-guacamole.
- Mash 2 yeeavokhado ezivuthiweyo
- Xuba kwi 1/4 indebe egayiweyo itswele elibomvu
- 1/4 tsp. ityuwa
- 1 Tbsp. incindi yelamuni
- 2 i-clove yegalikhi - igayiwe
- I-1/2 indebe ye-cilantro entsha
- Faka i-1/4 indebe ye-arils yerharnati
- Ikhonza i6
Isondlo kwinkonzo nganye:
- 144 calories
- I-13.2 igrama
- 2.8 iigrem zamafutha apheleleyo
- 103 milligrams sodium
- Iigrama ezingama-7.3
- 4.8 grams zefiber
- Iigrama ezili-1.5 zeprotheni
smoothie
I-Smoothies ibonelela ngesondlo esongezelelweyo kunye ne-snack enempilo.
- Kwi-blender, xuba i-1/2 indebe ye-arils yerharnati
- Ibhanana e-1 efriziwe
- 1/4 ikomityi yeyogathi yamaGrike ephantsi
- 2 tsp. ubusi
- Ukutshiza kwejusi yeorenji
- Galela kwiglasi kwaye ujabulele!
Isondlo kwinkonzo nganye:
- 287 calories
- I-2.1 igrama
- 0.6 iigrem zamafutha apheleleyo
- 37 milligrams sodium
- Iigrama ezingama-67.5
- 6.1 grams zefiber
- Iigrama ezili-4.9 zeprotheni
Oatmeal
Yongeza i-oatmeal njengoko iirharnathi zigxuma kwezinye iziqhamo, izimuncumuncu, kunye nebhotolo kakuhle.
- Lungiselela i-1/2 indebe ye-oats
- Gxuma kwi-1/2 yebhanana ephakathi, inqunyulwe
- 1 Tbsp. iswekile emdaka
- 2 Tbsp. iiarils zerharnati
- 1/2 tsp. isinamon yomhlaba
Isondlo kwinkonzo nganye:
- 254 calories
- I-3 igrama
- 0.5 iigrem zamafutha apheleleyo
- 6 milligrams sodium
- Iigrama ezi-52.9 zeecarbohydrate
- 6.7 grams zefiber
- Iigrama ezili-6.2 zeprotheni
Ntsundu Rice
Enye indlela yokusebenzisa iirharnathi kwirayisi.
- Pheka i-1 ikomityi yerayisi emdaka.
- Thosa nge 1/4 indebe yerharnati
- 1 Tbsp. i-oyile ye-olivu
- 1/4 indebe enqunqwe, i-hazelnuts ethosiweyo
- 1 Tbsp. amagqabi e-thyme entsha
- Ityiwa kunye nepelepele ukunambitha
- Yenza iinkonzo ezi-4
Isondlo kwinkonzo nganye:
- 253 calories
- I-9.3 igrama
- 1.1 iigrem zamafutha apheleleyo
- 2 milligrams sodium
- Iigrama ezi-38.8 zeecarbohydrate
- 2.8 grams zefiber
- Iigrama ezili-4.8 zeprotheni
I-Sauce yeCranberry
Yenza i-sauce ye-cranberry ebomvu kunye ne-crunchy.
- Kwipani ephakathi, hlanganisa i-12 oz. amaqunube amatsha
- 2 iikomityi zejusi yerharnati
- 1/2 ikomityi yeswekile ekrwada
- Pheka phezu kobushushu obuphakathi - lungisa ukuba umxube ushushu kakhulu
- Gxuma rhoqo malunga nemizuzu engama-20 okanye de ininzi ye-cranberries ivele kwaye ikhuphe ijusi yayo.
- Faka i-1 ikomityi ye-arils yerharnati
- Ikhonza i8
Isondlo kwinkonzo nganye:
- 97 calories
- I-0.1 igrama
- 0 iigrem zamafutha apheleleyo
- 2 milligrams sodium
- Iigrama ezi-22.5 zeecarbohydrate
- 1.9 grams zefiber
- Iigrama ezili-0.3 zeprotheni
Amanzi Agalelwe
Amanzi afakwe kwisiqhamo anokunceda ukufikelela kwi-hydration efanelekileyo.
- Beka ikomityi e-1 yerharnati
- I-1/4 yekomityi ye-mint entsha ishiya i-1-quart yebhotile yamanzi e-infuser
- Xuba kancinci
- Gcwalisa ngamanzi ahluziweyo
- Faka efrijini kangangeeyure ezi-4 ubuncinci ukuze incasa ibe ngumnqantsa
- Ikhonza i4
- Inkonzo nganye iya kunika kuphela izixa zomkhondo zezondlo, ezixhomekeke ekubeni ingakanani ijusi yerharnati ingena emanzini.
Kuyo nayiphi na imibuzo emalunga neenjongo zesondlo ezithe ngqo okanye indlela yokuziphumeza, dibana ne Ukonzakala kweChiropractic yezoNyango kunye neKlinikhi yokuSebenza yamayeza Umqeqeshi wezeMpilo kunye / okanye iNgcali yeZondlo.
Ukutya okunempilo kunye neChiropractic
Ucaphulo
FoodData Central. ISebe lezoLimo lase-US. (2019) Iirharnati, ekrwada.
Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Iziphumo ezinamandla kwimpilo yerharnati. Uphando oluphezulu lwe-biomedical, i-3, i-100. doi.org/10.4103/2277-9175.129371
Umgangatho wobuchule wokuSebenza *
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Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
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Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
Ikhadi lam loShishino lweDijithali