Sise pẹlu Pomegranate: Ọrọ Iṣaaju

Fun awọn ẹni-kọọkan ti n wa lati mu alekun antioxidant wọn, okun, ati gbigbemi vitamin, ṣe le ṣafikun awọn pomegranate si iranlọwọ ounjẹ wọn?

Pomegranate

Pomegranate le ṣe alekun ọpọlọpọ awọn ounjẹ, lati awọn ounjẹ owurọ si awọn ẹgbẹ si awọn ounjẹ alẹ, pẹlu idapọ iwọntunwọnsi wọn ti didùn ìwọnba, tartness, ati crunch lati awọn irugbin wọn.

Awọn anfani Ilera

A ti rii eso naa lati jẹ orisun ilera ti awọn vitamin, okun, ati awọn antioxidants. Awọn eso alabọde ni ninu:

• Iwọn giga ti Vitamin C, Vitamin K, Ejò, ati awọn micronutrients miiran (FoodData Central. US Department of Agriculture. 2019)
• Nipa 18% ti iye ti a ṣe iṣeduro ojoojumọ ti Vitamin C.
• 28% ti iye iṣeduro ti Vitamin K ti o da lori ounjẹ 2,000-kalori-fun ọjọ kan. (FoodData Central. US Department of Agriculture. 2019)
• 6 giramu ti okun (FoodData Central. US Department of Agriculture. 2019)
• Awọn antioxidants ti o ga julọ (Aida Zarfeshany et al., Ọdun 2014)

Awọn ọna lati lo pomegranate pẹlu:

Guacamole

Aruwo ni diẹ ninu awọn pomegranate arils ṣaaju ki o to sìn. Wọn yoo pese crunch airotẹlẹ ti o ṣe iyatọ ti o dun pẹlu didan guacamole.

1. Mash 2 pọn piha oyinbo
2. Illa ni 1/4 ago diced pupa alubosa
3. 1/4 tsp. iyọ
4. 1 Tbsp. lẹmọọn oje
5. 2 cloves ata ilẹ - minced
6. 1/2 ago ge alabapade cilantro
7. Aruwo ni 1/4 ago pomegranate arils
8. Ṣiṣẹ 6

Ounjẹ fun ounjẹ kọọkan:

• Awọn kalori 144
• 13.2 giramu sanra
• 2.8 giramu ti ọra ti o kun
• 103 miligiramu iṣuu soda
• 7.3 giramu carbs
• 4.8 giramu okun
• 1.5 giramu amuaradagba

Smoothie

Smoothies pese afikun ounje ati ipanu ti ilera.

1. Ni idapọmọra, dapọ 1/2 ago pomegranate arils
2. 1 ogede didi
3. 1/4 ago yogo Giriki kekere ti o sanra
4. 2 tsp. oyin
5. Asesejade ti osan oje
6. Tú sinu gilasi kan ati ki o gbadun!

Ounjẹ fun ounjẹ kọọkan:

• Awọn kalori 287
• 2.1 giramu sanra
• 0.6 giramu ti ọra ti o kun
• 37 miligiramu iṣuu soda
• 67.5 giramu carbs
• 6.1 giramu okun
• 4.9 giramu amuaradagba

oatmeal

Mu oatmeal pọ si bi awọn eso pomegranate ṣe agbesoke awọn eso miiran, awọn aladun, ati bota daradara.

1. Mura 1/2 ago oats
2. Aruwo ni 1/2 ti ogede alabọde, ge wẹwẹ
3. 1 Tbsp. brown suga
4. 2 Tbsp. pomegranate arils
5. 1/2 tsp. eso igi gbigbẹ ilẹ

Ounjẹ fun ounjẹ kọọkan:

• Awọn kalori 254
• 3 giramu sanra
• 0.5 giramu ti ọra ti o kun
• 6 miligiramu iṣuu soda
• 52.9 giramu awọn carbohydrates
• 6.7 giramu okun
• 6.2 giramu amuaradagba

Brown Rice

Ona miiran lati lo pomegranate jẹ lori iresi.

1. Cook 1 ago iresi brown.
2. Wọ pẹlu 1/4 ago pomegranate arils
3. 1 Tbsp. epo olifi
4. 1/4 ago ge, toasted hazelnuts
5. 1 Tbsp. ewe thyme tuntun
6. Iyọ ati ata lati lenu
7. Ṣe awọn iṣẹ 4

Ounjẹ fun ounjẹ kọọkan:

• Awọn kalori 253
• 9.3 giramu sanra
• 1.1 giramu ti ọra ti o kun
• 2 miligiramu iṣuu soda
• 38.8 giramu awọn carbohydrates
• 2.8 giramu okun
• 4.8 giramu amuaradagba

Cranberry obe

Ṣe kan tangy ati crunchy Cranberry obe.

1. Ni ọpọn alabọde, darapọ 12 iwon. titun cranberries
2. 2 agolo oje pomegranate
3. 1/2 ago granulated gaari
4. Cook lori ooru alabọde - ṣatunṣe ti adalu ba gbona pupọ
5. Mura nigbagbogbo fun bii iṣẹju 20 tabi titi ti ọpọlọpọ awọn cranberries ti yọ jade ti wọn si tu oje wọn silẹ.
6. Aruwo ni 1 ago pomegranate arils
7. Ṣiṣẹ 8

Ounjẹ fun ounjẹ kọọkan:

• Awọn kalori 97
• 0.1 giramu sanra
• 0 giramu ti ọra ti o kun
• 2 miligiramu iṣuu soda
• 22.5 giramu awọn carbohydrates
• 1.9 giramu okun
• 0.3 giramu amuaradagba

Omi ti a fi sinu

Omi ti a fi sinu eso le ṣe iranlọwọ lati de hydration to dara.

1. Gbe 1 ago pomegranate arils
2. 1/4 ago awọn ewe mint tuntun ni ifibọ ti igo omi infuser 1-quart kan
3. Darapọ mọra
4. Kun pẹlu filtered omi
5. Fi sinu firiji fun o kere wakati 4 lati jẹ ki awọn adun ga
6. Ṣiṣẹ 4

• Iṣẹ́ ọ̀kọ̀ọ̀kan yóò fúnni ní ìwọ̀nba iye àwọn èròjà oúnjẹ, èyí tí ó sinmi lórí iye oje pomegranate tí ń kó sínú omi.

Fun eyikeyi ibeere nipa awọn ibi-afẹde ijẹẹmu kan pato diẹ sii tabi bii o ṣe le ṣaṣeyọri wọn, kan si i Chiropractic Iṣoogun Ipalara ati Ile-iwosan Oogun Iṣẹ iṣe Olukọni Ilera ati/tabi Onimọ-ara Nutritionist.

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Ounjẹ ilera ati Chiropractic

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FoodData Central. US Department of Agriculture. (2019) Pomegranate, aise.

Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Awọn ipa ilera ti o lagbara ti pomegranate. Iwadi biomedical ti ilọsiwaju, 3. doi.org/10.4103/2277-9175.129371