Ukupheka ngeerharnati: Intshayelelo

Kubantu abajonge ukonyusa i-antioxidant, i-fiber, kunye ne-vitamin intake, ngaba ukongeza iirharnati ekudleni kwabo uncedo?

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.

1. Mash 2 yeeavokhado ezivuthiweyo
2. Xuba kwi 1/4 indebe egayiweyo itswele elibomvu
3. 1/4 tsp. ityuwa
4. 1 Tbsp. incindi yelamuni
5. 2 i-clove yegalikhi - igayiwe
6. I-1/2 indebe ye-cilantro entsha
7. Faka i-1/4 indebe ye-arils yerharnati
8. 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.

1. Kwi-blender, xuba i-1/2 indebe ye-arils yerharnati
2. Ibhanana e-1 efriziwe
3. 1/4 ikomityi yeyogathi yamaGrike ephantsi
4. 2 tsp. ubusi
5. Ukutshiza kwejusi yeorenji
6. 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.

1. Lungiselela i-1/2 indebe ye-oats
2. Gxuma kwi-1/2 yebhanana ephakathi, inqunyulwe
3. 1 Tbsp. iswekile emdaka
4. 2 Tbsp. iiarils zerharnati
5. 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.

1. Pheka i-1 ikomityi yerayisi emdaka.
2. Thosa nge 1/4 indebe yerharnati
3. 1 Tbsp. i-oyile ye-olivu
4. 1/4 indebe enqunqwe, i-hazelnuts ethosiweyo
5. 1 Tbsp. amagqabi e-thyme entsha
6. Ityiwa kunye nepelepele ukunambitha
7. 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.

1. Kwipani ephakathi, hlanganisa i-12 oz. amaqunube amatsha
2. 2 iikomityi zejusi yerharnati
3. 1/2 ikomityi yeswekile ekrwada
4. Pheka phezu kobushushu obuphakathi - lungisa ukuba umxube ushushu kakhulu
5. Gxuma rhoqo malunga nemizuzu engama-20 okanye de ininzi ye-cranberries ivele kwaye ikhuphe ijusi yayo.
6. Faka i-1 ikomityi ye-arils yerharnati
7. 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.

1. Beka ikomityi e-1 yerharnati
2. I-1/4 yekomityi ye-mint entsha ishiya i-1-quart yebhotile yamanzi e-infuser
3. Xuba kancinci
4. Gcwalisa ngamanzi ahluziweyo
5. Faka efrijini kangangeeyure ezi-4 ubuncinci ukuze incasa ibe ngumnqantsa
6. 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