Fa'idodin Kiwon Lafiya Ya Kamata Ku Sani

Wadatacce

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Admittedly, rumman wani ɗan 'ya'yan itace ne wanda ba a saba da shi ba-ba za ku iya cin su kawai ba yayin tafiya da ku daga motsa jiki. Amma ko ka je ga ruwan 'ya'yan itace ko tsaba (ko arils, wanda ke fitowa daga cikin 'ya'yan itacen' ya'yan itace), kana samun cikakkiyar fashewa na bitamin kamar B, C da K, da antioxidants, don haka yana da kyau a bude daya bude. . A duk shekara, amma musamman a lokacin sanyi da mura, muna buƙatar ɗan ƙaramin pom a cikin abincinmu don ba da lafiyarmu, har ma da kuzarinmu, ɗan ɗagawa, ga kuma dalilin.

1. Zai iya rage haɗarin ciwon daji.

"Ruman yana kunshe da abinci mai yawa a cikin 'ya'yansa. Yana da wani fili na musamman na tsire-tsire mai suna Punicalagin, wanda shine abin da muke kira 'chemoprotective,' kamar yadda zai iya taimakawa wajen rage carcinogens daga ɗaure ga sel," in ji Ashley Koff, RD da Shugaba. na Shirin Ingantaccen Abinci. "A cikin ƙarin sharuddan gabaɗaya, yana da lafiya a ce yana iya taimakawa rage haɗarin wasu cututtukan daji," in ji ta. Antioxidants su ne abin da zai iya kare ku daga lalacewa mai banƙyama, ko abubuwan sharar da suka ragu daga tsarin jiki na oxidation-cikewar sababbin kwayoyin halitta. (Ƙara koyo game da antioxidants da 'ya'yan itatuwa, kayan lambu, da hatsi ana iya samun su a ciki).

2. Yana ba da lafiyar zuciyarka abin ƙarfafawa.

Magungunan maganin antioxidants, musamman rukunin Punicalagin na shuka, sun sake buguwa idan aka zo batun rigakafin cututtukan zuciya, in ji Stephanie Middleberg, MS, RD, wani masanin abinci mai gina jiki da kuma kocin lafiya.

Ƙarin ƙarin lafiyar lafiyar zuciya wanda ke fitowa daga ayyukan antioxidant a cikin rumman shine yuwuwar rigakafin mummunan cholesterol mai ƙarfafawa a cikin jinin ku, in ji Koff. Bayan rumman, ya kamata ku bincika ƙarin abinci mai tsabtace jijiyoyin jini kamar persimmon da avocado.

3. Fiber don kiyaye ku sosai.

Duk da yake ruwan 'ya'yan itace a zahiri yana da ƙarin antioxidants fiye da kowane iri, (husk ya fi mai da hankali fiye da tsaba), "cin dukkan' ya'yan itace yana ba da fa'idar fiber, bitamin, da ma'adanai. zama mafi gamsarwa a cikin nau'in 'ya'yan itace gaba ɗaya vs ruwan' ya'yan itace, "in ji Middleberg.

Fiber a cikin tsaba, ko da idan kun jefa su a cikin oatmeal ko a kan salatin, shine abin da ke jin yunwa - yana da kimanin 4g fiber a kowace 3/4 kofin arils, Koff kimanta. "Girasa huɗu kyakkyawan tushen fiber ne kuma hanya ce mai daɗi don isa ga shawarwarin ku na yau da kullun na 25-30g, in ji ta.

4. Rike garkuwar jikin ku

Yana sake juyawa zuwa radicals sake-antioxidants suna taimakawa tsarin garkuwar jiki ya daidaita kansa da yaƙar radicals masu cutarwa. Bugu da ƙari, bitamin B, C, da K suna nan kuma suna aiki tare da sauran mahaɗan tsire-tsire na antioxidant don kiyaye lafiyar ku gaba ɗaya, in ji Koff.

5. Ƙwaƙwalwar ajiyar ku ta kasance mai kaifi

Wannan fa'ida ɗaya ce da har yanzu ake nazarin ta, amma a cewar Cibiyar Ilimin Gina Jiki da Abinci, abinci mai wadataccen maganin antioxidant na iya samun ƙarfin haɓaka kwakwalwa idan kun kiyaye su a cikin abincin ku ta hanyar rayuwar ku ta balaga-suna ƙarfafa jini ya kwarara zuwa kwakwalwa, wanda a ƙarshe yana taimakawa ci gaba da aikin kwakwalwa. (Anan akwai ƙarin abincin kwakwalwa 7 da yakamata ku ci akan reg).

6. Bayarwa a dakin motsa jiki (kuma murmurewa)

Benefitaya daga cikin fa'idar rumman da ƙila ba ku yi tunanin ita ba shine kuzari yayin motsa jiki, da lokacin murmurewar ku ma. "Ruman sun ƙunshi nitrates, wanda aka canza zuwa nitrite kuma zai iya taimakawa wajen taimakawa jini (vasodilation, widening na jini)," in ji Middleberg. "Wannan vasodilation da gaske yana taimaka wa jikin ku isar da ƙarin iskar oxygen zuwa ga tsokar tsokar ku, yana inganta ikon wasan ku gaba ɗaya da ikon murmurewa bayan motsa jiki." Duk ƙarin dalili don fitar da 'yan rumman 'ya'yan rumman a gaban motsa jiki-ko bayan haka, don wannan al'amari (ƙara su zuwa saman abincin avocado na safe-kawai amince da mu, kuma duba wasu karin ra'ayoyin abincin rumman da aka amince da su a ƙasa).

Yadda ake Hada Rumman cikin Abincin ku

1. Sruce up your seltzer. Ƙara ruwan 'ya'yan rumman da matsi na lemun tsami zuwa ruwan da kuka fi so don tsotse cikin yini, ɗaya daga cikin abubuwan zaɓin Middleberg.

2. Bula bulala. Koff yana ba da shawarar hada madarar almond, cakulan shuka furotin foda, man almond, da tsaba na rumman, don parfait mai cike da furotin da safe.

3. Yayyafa akan salatin biki. 'Ya'yan rumman da wasu feta crumbles su ne cikakkiyar ƙari ga salatin faɗuwar gasasshen butternut squash, in ji Middleberg.

4. Ƙirƙiri kunkuntar crunchier. A cikin kwanon rufi tare da man kwakwa, ku ɗanɗana wasu kayan lambu kamar na waje na kunsa, sannan ku cika da quinoa ko baƙar fata shinkafa da tsaba, in ji Koff.

5. Samun ricing. Shinkafar farin kabeji duk fushin-lokacin yin salo na tabbouleh, ƙara pomegranate ga cakulan shinkafa na cauli na mint, faski faski, albasa, scallions, lemun tsami da man zaitun, ko gauraya da wasa tare da kayan lambu da kayan lambu, Middleberg ya ba da shawara.

Dubi ƙarin ingantattun girke -girke na rumman a nan.

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