Nā Pōmaikaʻi Ola Pomegranate āu e ʻike ai

Anter

• Nānā no

ʻOiaʻiʻo, he hua liʻiliʻi nā pomegerane-ʻaʻole hiki iā ʻoe ke pume wale iā lākou ma kou hele wāwae ʻana mai ka hale hoʻoikaika kino. Akā inā ʻoe e hele no ka wai a i ʻole nā ​​hua (a i ʻole nā ​​aʻa, i puka i waho o ka hua o nā hua), loaʻa ʻoe i ka huaʻai piha e like me B, C a me K, a me nā antioxidants, no laila pono ia e haki i hoʻokahi . I ka makahiki holoʻokoʻa, akā keu i ke kau anuanu a me ka maʻi palū, pono mākou i kahi pom i kā mākou papaʻai e hāʻawi i ko mākou olakino, a me ko mākou ikehu, kahi hāpai iki, a eia ke kumu.

1. Hiki ke hōʻemi i ka makaʻu o ka maʻi ʻaʻai.

"Pōʻai ʻo Pomegranate i ka nui o ka meaʻai i loko o kāna ʻanoʻano. Loaʻa iā ia kahi hui kanu like ʻole i kapa ʻia ʻo Punicalagin, ʻo ia ka mea a mākou e kapa ʻia ʻo" chemoprotective, "no ka mea he mea kōkua ia e hōʻemi i nā carcinogens mai ka hoʻopaʻa ʻana i nā hunaola," wahi a Ashley Koff, RD a me CEO. o Ka Polokalamu Kaʻai Maikaʻi Maikaʻi. "I nā huaʻōlelo maʻamau, palekana ka ʻōlelo ʻana e kōkua paha ia i ka hōʻemi ʻana i kekahi mau maʻi ʻaʻai," i wehewehe ai ʻo ia. ʻO nā Antioxidant ka mea hiki ke pale aku iā ʻoe mai ka hōʻino kūwewe manuahi, a i ʻole nā ​​koena neoneo o nā huahana mai nā hana a ke kino o ka hoʻowai ʻana-ka hoʻopiha hou ʻana i nā hunaola hou. (E aʻo hou aʻe e pili ana i nā antioxidant a me nā huaʻai, nā mea ʻai, a me ka palaoa hiki ke loaʻa iā lākou i loko).

2. Hāʻawi i kou puʻuwai i mea hoʻoikaika kino.

ʻO nā antioxidants, ʻo ia hoʻi ka mea kanu o Punicalagin, hahau hou i ka wā e pale aku ai i nā maʻi puʻuwai, i ʻōlelo ʻia ʻo Stephanie Middleberg, MS, RD, kahi mea aʻoaʻo a me ka mea olakino olakino ma New York City.

ʻO kahi bonus olakino puʻuwai keu i hele mai ka hana antioxidant i nā pomegranates ʻo ia ka pale ʻana i ka paʻa ʻana o ka cholesterol maikaʻi ʻole i kou kahe koko, hoʻohui ʻo Koff. Ma waho o ka pomeraite, pono ʻoe e nānā hou aku i nā mea hoʻomaʻemaʻe o ke aʻa e like me persimmon a me avocado.

3. Fiber e mālama pono iā ʻoe.

ʻOiai ʻoi aku ka nui o nā antioxidant o ka wai pom ma mua o nā hua o kēlā me kēia, (ʻoi aku ka nui o ka husk ma mua o nā hua), "ʻo ka ʻai ʻana i nā hua āpau ke hāʻawi i ka pono o ka fiber, nā wikamina, a me nā minelala. Me ka hoʻohui o ka crunch factor, e e ʻoi aku ka ʻoluʻolu i loko o nā ʻano huaʻai āpau vs. ka wai wai, "wahi a Middleberg.

ʻO ka fiber i nā hua, ʻoiai ʻoe e hoʻolei iā lākou i ka oatmeal a i ʻole i ka salakeke, ʻo ia ka mea e māʻona ai i ka pōloli - ma kahi o 4g fiber no 3/4 cup arils, Koff estimates. "ʻEhā mau kumulāʻau kahi kumu maikaʻi o ka fiber a me kahi ala ʻono e kiʻi ai i kāu koi o 25-30g i kēlā me kēia lā, i ʻōlelo ʻo ia.

4. E hoʻomau i kāu ʻōnaehana pale

Hoʻopuni hou ia i nā radical manuahi-kōkua hou nā antioxidant i ka ʻōnaehana pale pilikino e hoʻomalu iā ia iho a kaua aku i nā radical free ʻino. Hoʻohui ʻia, aia pū nā Vitamins B, C, a me K a hana pū pū me nā mea kanu lāʻau antioxidant ʻē aʻe e mālama i kou olakino olakino, wahi a Koff.

5. Noho paʻa kou hoʻomanaʻo

ʻO kēia kahi pōmaikaʻi e hoʻopaʻa mau ʻia nei, akā e like me ka Academy of Nutr and Dietetics, hiki i nā meaʻai waiwai antioxidant ke loaʻa ka mana hoʻonui i ka lolo inā mālama ʻoe iā lākou i kāu papaʻai ma o kou ola makua-paipai lākou i ke kahe o ke koko i ka lolo. ʻo ia ka mea e kōkua i ka mālama ʻana i ka hana o ka lolo. (Eia he 7 mau meaʻai lolo e pono ai ʻoe e ʻai ai ma ka reg).

6. E hoʻopakele i ka hale hoʻoikaika kino (a ola pū kekahi)

ʻO kahi pōmaikaʻi o nā pomegerane āu i manaʻo ʻole ai ka ikaika i ka wā o ka hoʻolālā, a me kāu wā hoʻōla hana pū kekahi. "Loaʻa nā pomeraite i nā nitrates, a hoʻololi ʻia i nitrite a laila hiki ke kōkua i ke kākoʻo o ke kahe o ke koko (vasodilation, hoʻonui ʻia o nā kīʻaha koko)," wehewehe ʻo Middleberg. "ʻO kēia vasodilation kōkua nui i kou kino e hāʻawi i ka oxygen i kou puʻupuʻu puʻupuʻu, hoʻomaikaʻi i kou hiki ke ʻaʻaʻa holoʻokoʻa a me kou hiki ke ola ma hope o ka hoʻoikaika kino." ʻO nā kumu hou aʻe e pop i kekahi mau hua pomegerane ma mua o ka hale hoʻoikaika kino a ma hope paha, no kēlā mea (e hoʻohui iā lākou i ka piko o kou kakahiaka kakahiaka

Pehea e hoʻohui ai i ka pomegerane i kāu papaʻai

1. E pīpī i kāu seltzer. Hoʻohui i ka pīpī o ka wai pomeraite a me kahi kaomi o ka lime i kāu wai ʻōlinolino punahele e hū i loko o ka lā, kekahi o nā mea inu a Middleberg i koho ʻia.

2. E hahau i kahi pom parfait. Manaʻo ʻo Koff e hui pū i ka waiū ʻalemona, ka pauka protein kanu kokoleka, ka pata ʻalemona, a me nā hua pomegerane, no kahi parfait piha i ka protein i ke kakahiaka.

3. E kāpīpī i ka salakeke ʻoliʻoli. ʻO nā hua pomeraite a me kekahi mau palaoa feta ka hoʻohui kūpono loa i kahi salakeke hāʻule o ka palaoa butternut i puhi ʻia, i ʻōlelo ʻo Middleberg.

4. Hana i kahi wahī crunchier. I loko o ka pā me ka aila niu, e hoʻomoʻa i nā greens collard e like me ka waho o kāu wahī, a laila mea me ka quinoa a i ʻole ka laiki ʻeleʻele a me nā hua pom, wahi a Koff.

5. E kiʻi ricing. ʻO ka laiki Cauliflower ka huhū āpau - ke hana nei ia i ke ʻano tabbouleh, e hoʻohui i ka pomegranate i ka laiki cauli laiki o ka mint, nā tumato pāhiri, nā ʻaka, nā scallions, nā lemona a me nā aila ʻoliva, a hui pū paha me ka pom a me nā mea ʻai, e ʻōlelo ana ʻo Middleberg.

E nānā i nā ʻōlima pomeraite olakino hou aʻe ma aneʻi.

Nānā no