Mapindu a Makangaza omwe Muyenera Kudziwa

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Zowonadi, makangaza ndi zipatso zochepa chabe - simungangomangirira mosavutikira poyenda kuchokera ku masewera olimbitsa thupi. Koma kaya mupita kukamwa madzi kapena njere (kapena arils, omwe amatuluka kuchokera mu mankhusu a chipatso), mukupeza mavitamini athunthu monga B, C ndi K, ndi ma antioxidants, chifukwa chake ndi koyenera kuti mutsegule chimodzi . Chaka chonse, koma makamaka munthawi ya chimfine ndi chimfine, timafunikira pom mu zakudya zathu kuti tikhale athanzi, komanso ngakhale mphamvu zathu, kukweza pang'ono, ndichifukwa chake.

1. Amachepetsa chiopsezo cha khansa.

"Makangaza amanyamula zakudya zambiri m'mbewu zake. Ali ndi chomera chodziwika bwino chotchedwa Punicalagin, chomwe ndi chomwe timatcha" chemoprotective, "chifukwa chitha kuthandiza kuchepetsa khansa m'matumba," atero Ashley Koff, RD ndi CEO ya Ndondomeko Yabwino Yopatsa Thanzi. "M'mawu ambiri, ndi bwino kunena kuti zingathandize kuchepetsa chiopsezo cha khansa zina," akufotokoza motero. Ma Antioxidants ndi omwe angakutetezeni ku kuwonongeka kwa ma free radicals, kapena zinyalala zotsalira kuchokera m'thupi la oxidation - kubwezeretsanso maselo atsopano. (Phunzirani zambiri za antioxidants ndi zipatso, masamba, ndi tirigu zomwe angapezekemo).

2. Imalimbitsa mtima wanu.

Ma antioxidants, makamaka chomera cha Punicalagin, chimagwiranso ntchito popewa matenda a mtima, atero Stephanie Middleberg, MS, RD, katswiri wazakudya ku New York City komanso wothandizira zaumoyo.

Bhonasi yowonjezereka yaumoyo wamtima yomwe imachokera ku antioxidant ntchito mu makangaza ndikuletsa kukhazikika kwa cholesterol yoyipa m'magazi anu, akuwonjezera Koff. Kuwonjezera pa makangaza, muyenera kuyang'ana zakudya zambiri zoyeretsa mitsempha monga persimmon ndi avocado.

3. CHIKWANGWANI kuti musunge bwino.

Ngakhale kuti madzi a pom ali ndi antioxidants kwambiri kuposa mbewu zamtundu uliwonse, (mankhusu amakhala ochuluka kwambiri kuposa mbewu), "kudya chipatso chonsecho kumapereka ubwino wa fiber, mavitamini, ndi mchere. khalani okhutira kwambiri pamtundu wonse wazipatso motsutsana ndi madziwo, "akutero Middleberg.

Zipangizo zomwe zili mumtengowo, ngakhale mutazipaka mu oatmeal kapena pa saladi, ndizomwe zimakhutitsa njala - ndi 4g fiber pa 3/4 chikho, Koff akuti. "Magalamu anayi ndi gwero labwino la fiber komanso njira yabwino yopezera malingaliro anu a tsiku ndi tsiku a 25-30g, akutero. (Sneak fiber yambiri muzakudya zanu ndi zakudya izi.)

4. Sungani chitetezo cha m'thupi mwanu

Imabwereranso kumasulidwe omasuliranso-ma antioxidants amathandiza chitetezo cha mthupi kuti chizidziyendetsa bwino ndikulimbana ndi zopweteketsa zaulere. Kuphatikiza apo, Mavitamini B, C, ndi K amakhalansopo ndipo amagwira ntchito limodzi ndi mankhwala ena oteteza antioxidant kuti asunge thanzi lanu lonse, akutero Koff.

5. Chikumbukiro chanu chimakhala chakuthwa

Ili ndi phindu limodzi lomwe likuphunziridwabe, koma malinga ndi Academy of Nutrition and Dietetics, zakudya zokhala ndi antioxidant zimatha kukhala ndi mphamvu zowonjezera ubongo ngati mukazisunga m'zakudya zanu kudzera mu moyo wanu wachikulire-zimalimbikitsa magazi kuyenda ku ubongo, zomwe pamapeto pake zimathandizira kuti ubongo ugwire bwino ntchito. (Nazi zakudya zina 7 zamaubongo zomwe muyenera kudya pa reg).

6. Perekani kumalo ochitira masewera olimbitsa thupi (ndiponso mukachire)

Phindu limodzi la makangaza lomwe mwina simunaganizirepo ndi mphamvu panthawi yolimbitsa thupi, komanso nthawi yanu yochira. "Makangaza ali ndi nitrate, yomwe imasinthidwa kukhala nitrite ndipo imatha kuthandizira kuthandizira magazi (vasodilation, kukulitsa kwa mitsempha yamagazi)," akufotokoza a Middleberg. "Kusungunuka kumeneku kumathandizira thupi lanu kupulumutsa mpweya wochuluka m'minyewa yanu, kukulitsa luso lanu pamasewera komanso kutha kuchira mukatha kuchita masewera olimbitsa thupi." Zifukwa zochulukira zopangira njere zingapo za makangaza musanayambe kuchita masewera olimbitsa thupi kapena pambuyo pake, chifukwa chake (onjezani pamwamba pa tositi yanu yam'mawa ya avocado-ingotikhulupirirani, ndikuwonanso malingaliro ena ovomerezeka ndi akatswiri azakudya m'munsimu).

Momwe Mungaphatikizire Makangaza muzakudya Zanu

1. Tsukani seltzer yanu. Onjezerani kuthira kwa makangaza ndi kufinya kwa laimu m'madzi omwe mumawakonda kwambiri kuti muzimwa tsiku lonse, chimodzi mwa zakumwa za Middleberg.

2. Kwapani pom parfait. Koff akuwonetsa kusakaniza mkaka wa amondi, chokoleti chomera mapuloteni ufa, batala wa amondi, ndi nthangala za makangaza, kuti pakhale parfait yodzaza m'mawa.

3. Fukani pa saladi wachikondwerero. Mbeu za makangaza ndi feta zina zikuphwanyika ndizowonjezera kuwonjezera pa saladi yakugwa ya sikwashi wokazinga wa butternut, akutero Middleberg.

4. Pangani kukulunga kwa crunchier. Mu poto wokhala ndi mafuta a kokonati, pikitsani masamba obiriwira ngati kunja kwa zokutira zanu, kenako ndikuthira quinoa kapena mpunga wakuda ndi nthangala za pom, atero Koff.

5. Pezani ricing. Mpunga wa Kolifulawa ndi ukali wonse-pomwe umapanga kalembedwe ka tabbouleh, onjezerani makangaza ku mpunga wa cauli wosakaniza timbewu tonunkhira, tomato ya parsley, anyezi, scallions, mandimu ndi mafuta a azitona, kapena sakanizani ndi pom ndi veggies, Middleberg akutero.

Onani maphikidwe athanzi a makangaza apa.

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