Kubika nematamba: Nhanganyaya

Kune vanhu vari kutsvaga kuwedzera yavo antioxidant, fiber, uye vhitamini kudya, vanogona kuwedzera mapomegraneti pakudya kwavo kubatsira?

Mapomegraneti

Matamba anogona kukudza ndiro dzakasiyana-siyana, kubva pakudya kwemangwanani kusvika kumativi kusvika pakudya kwemanheru, nemusanganiswa wazvo wekutapira zvakapfava, tartness, uye kutsetseka kubva kumbeu dzawo.

Health Benefits

Chibereko chacho chakawanikwa kuva neutano hwakanaka hwevhithamini, fiber, uye antioxidants. Muchero uripakati nepakati une:

• Huwandu hwevhitamini C, vitamini K, mhangura, uye mamwe mamicronutrients (FoodData Central. US Department of Agriculture. 2019)
• Inenge 18% yehuwandu hwezuva nezuva hunokurudzirwa hwevhitamini C.
• 28% yehuwandu hunokurudzirwa hwevhitamini K hunobva pa2,000-calorie-per-day diet. (FoodData Central. US Department of Agriculture. 2019)
• 6 magiramu efiber (FoodData Central. US Department of Agriculture. 2019)
• Yakanyanya mu antioxidants (Aida Zarfeshany et al., 2014)

Nzira dzekushandisa pomegranate dzinosanganisira:

Guacamole

Isai mupomegraneti arils vasati vashumira. Vanozopa crunch isingatarisirwi inosiyanisa zvinonaka nekutsvedzerera kwe guacamole.

1. Mesh 2 makotapeya akaibva
2. Sanganisa mu 1/4 kapu yakachekwa hanyanisi dzvuku
3. 1/4 tsp. munyu
4. 1 Tbsp. ndimu muto
5. 2 clove yegariki - yakagurwa
6. 1/2 mukombe yakakangwa yakachena cilantro
7. Wedzera 1/4 mukombe pomegranate arils
8. Anoshumira 6

Nutrition pasevhisi:

• 144 calories
• 13.2 gramu mafuta
• 2.8 gramu emafuta akazara
• 103 milligrams sodium
• 7.3 magiramu carbs
• 4.8 gramu fiber
• 1.5 gramu mapuroteni

smoothie

Smoothies inopa humwe hutano uye chikafu chine hutano.

1. Mune blender, sanganisa 1/2 mukombe pomegranate arils
2. 1 bhanana rakagwamba
3. 1/4 kapu yakaderera-mafuta Greek yogati
4. 2 tsp. uchi
5. Kumwaya muto weorenji
6. Dururira mugirazi uye unakirwe!

Nutrition pasevhisi:

• 287 calories
• 2.1 gramu mafuta
• 0.6 gramu emafuta akazara
• 37 milligrams sodium
• 67.5 magiramu carbs
• 6.1 gramu fiber
• 4.9 gramu mapuroteni

Oatmeal

Wedzera oatmeal semapomegraneti anosvetuka kubva kune imwe michero, zvinotapira, uye bhotela zvakanaka.

1. Gadzirira 1/2 mukombe oats
2. Isai 1/2 yebhanana yepakati, yakachekwa
3. 1 Tbsp. brown sugar
4. 2 Tbsp. pomegranate arils
5. 1/2 tsp. pasi sinamoni

Nutrition pasevhisi:

• 254 calories
• 3 gramu mafuta
• 0.5 gramu emafuta akazara
• 6 milligrams sodium
• 52.9 gramu emakhahydrates
• 6.7 gramu fiber
• 6.2 gramu mapuroteni

Bhurawuni Rice

Imwe nzira yekushandisa matamba iri pamupunga.

1. Bika 1 mukombe mupunga.
2. Kanda ne 1/4 mukombe wepomegranate arils
3. 1 Tbsp. mafuta omuorivhi
4. 1/4 kapu yakagurwa, yakakangwa hazelnuts
5. 1 Tbsp. mashizha matsva e thyme
6. Munyu uye pepper kuravira
7. Inoita mana servings

Nutrition pasevhisi:

• 253 calories
• 9.3 gramu mafuta
• 1.1 gramu emafuta akazara
• 2 milligrams sodium
• 38.8 gramu emakhahydrates
• 2.8 gramu fiber
• 4.8 gramu mapuroteni

Muchero weCranberry

Gadzira muto wecranberry muto uye wakaoma.

1. Mupoto yepakati, sanganisa 12 oz. cranberries itsva
2. 2 makapu pomegranate juice
3. 1/2 mukapu yakaomeswa shuga
4. Bika pamusoro pekupisa kwepakati - gadzirisa kana musanganiswa ukanyanya kupisa
5. Kurudzira kazhinji kwemaminetsi makumi maviri kana kusvika mazhinji emacranberries abuda uye aburitsa muto wawo.
6. Isai 1 kapu yepomegranate arils
7. Anoshumira 8

Nutrition pasevhisi:

• 97 calories
• 0.1 gramu mafuta
• 0 gramu emafuta akazara
• 2 milligrams sodium
• 22.5 gramu emakhahydrates
• 1.9 gramu fiber
• 0.3 gramu mapuroteni

Mvura Yakaiswa

Mvura yakazadzwa nemichero inogona kubatsira kusvika pakunyorovesa kwakakodzera.

1. Isa 1 kapu yepomegranate arils
2. 1/4 kapu nyowani mint mashizha mune inoiswa 1-quart infuser bhodhoro remvura
3. Sanganisa zvishoma
4. Zadza nemvura yakacheneswa
5. Refrigerate kweinenge maawa mana kuti zvinonaka zvinyure
6. Anoshumira 4

• Kushumira kwega kwega kunongopa huwandu hwezvinovaka muviri, zvinoenderana nekuti yakawanda sei muto wepomegranate inopinza mumvura.

Kune chero mibvunzo pamusoro pezvimwe zvinangwa zvekudya zvinovaka muviri kana kuti ungazvizadzisa sei, bvunza iyo Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki Health Coach uye/kana Nutritionist.

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Healthy Diet uye Chiropractic

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References

FoodData Central. US Department of Agriculture. (2019) Matamba, mbishi.

Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Pomegraneti ine hutano hunoita hutano. Yepamberi biomedical research, 3, 100. doi.org/10.4103/2277-9175.129371