வாழைப்பழத்தின் ஆரோக்கிய நன்மைகள்:
வாழைப்பழங்கள் என்றால் என்ன?
வாழைப்பழங்கள் சில முக்கியமான ஊட்டச்சத்துக்களின் சுவையான மற்றும் வசதியான மூலமாகும். பழங்காலத்திலிருந்தே மக்கள் இந்த வெப்பமண்டல பழத்தை வளர்த்து வருகின்றனர், மேலும் அதன் ஆரோக்கிய நன்மைகள் ஒரு நூற்றாண்டுக்கும் மேலாக ஊக்குவிக்கப்படுகின்றன.
வாழைப்பழத்தை பச்சையாகவோ அல்லது உங்களுக்கு பிடித்த ஸ்மூத்தியில் கலந்தும் சாப்பிடலாம். உங்கள் சொந்த வீட்டில் தயாரிக்கப்பட்ட வேர்க்கடலை வெண்ணெய்-வாழைப்பழ சாண்ட்விச், வாழை ரொட்டி அல்லது வாழைப்பழ மஃபின்களை நீங்கள் அனுபவிக்கலாம். சாத்தியங்கள் ஏராளம்.
மேலும், வாழைப்பழங்கள்:
ஆண்டு முழுவதும் உங்கள் மளிகைக் கடையில் காணலாம்
எளிதில் சேமிக்கப்படும்
நீங்கள் பயணத்தில் இருக்கும்போது அவர்களின் சொந்த மஞ்சள் கேரிங் கேஸில் வாருங்கள்
வாழைப்பழத்தின் ஆரோக்கிய நன்மைகள்
Powerful potassium: A medium banana gives you 422 milligrams, which is 9% of what you need every day. This mineral is a big player in heart health. Potassium-rich foods help manage your blood pressure because they help you get rid of more sodium when you pee. Potassium also relaxes the walls of your blood vessels, which helps lower your BP.
What’s more, potassium:
May lower your risk of stroke
Can help keep your bones healthy as you age
Helps your muscles work better
Can help prevent kidney stones
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But if you have kidney problems, too much potassium isn’t good for you. Check with your doctor to see how much you should have.
A feast of fiber: It’s no secret that the right amount of fiber in your diet is good for you. An average-size ripe banana gives you 3 grams of it. That’s about 10% of what you need each day.
Most of the fiber in bananas is what’s called soluble fiber. It can help keep your cholesterol and blood pressure in check, and help ease inflammation.
Green bananas are full of something called resistant starch. It acts like insoluble fiber, which is the kind that can help keep your bowels working at their best. Resistant starch also helps lower your blood sugar.
In general, foods that are high in fiber make you feel full without extra calories. That also makes them a good choice if you want to shed a few pounds.
A happier belly:It seems bananas are good for your tummy, too.
The yellow fruit is a source of prebiotics. Those are carbs you don’t digest, but they’re a food source for the more-popular probiotics. Those are the good bacteria found in your gut.
There’s also evidence that probiotics can help with the annoying diarrhea people get after they take some antibiotics.
They can also help:
Improve yeast and urinary tract infections (UTIs)
Treat some gastrointestinal infections
Ease irritable bowel syndrome (IBS)
Lessen lactose intolerance
Work on some allergy symptoms
Probiotics may even help make colds and the flu less severe.
The right amount of carbs:Like all fruits, bananas have carbs. But not so many that folks with diabetes can’t enjoy them. If you have diabetes, you can enjoy half a banana when you need a snack.
They also won’t blow up a low-carb diet. A medium one gives you about 27 grams.
Faster workout recovery: Research suggests bananas can also help you bounce back from strenuous workouts. One study says male cyclists who had a banana before pedaling went quicker and had a faster recovery than those who just drank water.
Banana Nutrients
Bananas contain a number of vitamins and minerals.
Vitamin B6: A medium banana gives you about a quarter of the vitamin B6 you should get each day. It helps with metabolism. And it plays an important role in brain development during pregnancy and infancy, as well as immune system health.
Vitamin C: You should shoot for between 75-90 milligrams per day. So with about 10 milligrams, your morning banana can get you well on your way. Vitamin C helps protect you from the damage caused by things called free radicals. Those are reactions in our body to the food we eat, cigarette smoke, pesticides, and other potentially harmful things. Vitamin C also helps your immune system work better and can help you heal better.
Magnesium:This mineral helps control your blood pressure and blood sugar and keeps your bones strong. A banana gives you 8% of what you need.
Vitamin A: This vitamin is good for your vision and might help protect you from cancer.
உங்கள் மைக்ரோவேவின் ஆச்சரியமான பயன்கள்
குறைந்த பொட்டாசியம் உணவு: என்ன தெரிந்து கொள்ள வேண்டும்
Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day.
Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.
It’s hard to know, though, if breakfast causes these healthy habits or if people who eat it have healthier lifestyles.
But this much is clear: Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it.
Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you don’t eat it, you aren’t likely to get all of the nutrients your body needs.
Many people skip the a.m. meal because they’re rushing to get out the door. That’s a mistake. You need food in your system long before lunchtime. If you don’t eat first thing, you may get so hungry later on that you snack on high-fat, high-sugar foods.
Breakfast and Your Weight
Can a morning meal be good for your waistline? Some studies say yes. Researchers have found that on average, people who eat breakfast are thinner than those who don’t. That could be because eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day.
But it doesn’t guarantee you’ll fit into those skinny jeans. A recent study compared weight loss among people who ate breakfast with those with didn’t. The meal didn’t make any difference.
If you’re dieting, don’t think cutting calories by skipping the meal will help. Studies show that most people who lose weight and keep the weight off eat breakfast every day.
On the other hand, you need to pay attention to what, when, and how much you eat. One study showed that people who had large breakfasts ate more during the day.
Why Kids Need Breakfast
Sometimes children don’t feel like eating in the morning, but it’s important that they do. Their growing bodies need the nutrients and fuel.
Kids who don’t eat in the a.m. have a harder time focusing, and they become more tired in school. They may also be cranky or restless. And it isn’t just their moods that can suffer. Their schoolwork can, too. One study showed that kids who ate breakfast had higher test scores than those who didn’t. Most children don’t get all the vitamins and minerals they need from just lunch and dinner.
Kids who skip breakfast are more likely to eat junk food during the day and be overweight. One study showed that teenagers who ate breakfast every day had a lower body mass index (BMI) -- a measure of body fat based on height and weight -- than teens who never ate the meal or who sometimes did.
If your youngster doesn’t want to eat in the morning at home, pack something they can have on the way to school or between classes. Opt for fruit, nuts, or half a peanut butter and banana sandwich.
You don’t need to eat a big meal for breakfast, but it’s a good idea to have something small within an hour of waking up. Even last night’s leftovers zapped in the microwave will do.
Resist that pastry or doughnut, though. Your best bet is a mix of foods that have carbohydrates, protein, healthy fats, and fiber. Carbs will give you energy right away, and the protein will give it to you later on. Fiber keeps you feeling full.
Try a whole-grain cereal, low-fat milk and fruit, or a breakfast smoothie made from low-fat yogurt, fruit, and a teaspoon of bran. Nuts or whole-grain granola bars are also easy options.
Most people get enough protein. But are you making the best protein choices, or are you in a rut?
You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age:
Babies need about 10 grams a day.
School-age kids need 19-34 grams a day.
Teenage boys need up to 52 grams a day.
Teenage girls need 46 grams a day.
Adult men need about 56 grams a day.
Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)
You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.
Choose the Healthiest Sources of Protein
Just about every type of food has protein. Some have more than others. Whether you eat meat or not, you can get enough protein from your diet.
புரதத்தைத் தவிர, புரதம் நிறைந்த உணவுகளிலிருந்து நீங்கள் வேறு என்ன பெறுகிறீர்கள் என்பதைப் பற்றியும் சிந்திக்க வேண்டும்.
எடுத்துக்காட்டாக, நிறைவுற்ற கொழுப்பைக் கட்டுப்படுத்த, கொழுப்பான வெட்டுக்களைக் காட்டிலும் மெலிந்த இறைச்சியை நீங்கள் தேர்வு செய்ய விரும்புகிறீர்கள். மேலும் சோடியத்தை குறைக்க, ஹாட் டாக் மற்றும் சாசேஜ் போன்ற பதப்படுத்தப்பட்ட இறைச்சிகளைத் தவிர்க்கவும்.
நீங்கள் அதிக ஒமேகா -3 களைப் பெற முயற்சிக்கிறீர்கள் என்றால், நீங்கள் சால்மன், டுனா அல்லது ஒமேகா -3 களால் செறிவூட்டப்பட்ட முட்டைகளைத் தேர்வு செய்யலாம்.
நீங்கள் அதிக நார்ச்சத்து பெற வேண்டும் என்றால், பீன்ஸ், காய்கறிகள், கொட்டைகள் மற்றும் பருப்பு வகைகளைப் பாருங்கள்.
ஹார்வர்ட் ஸ்கூல் ஆஃப் பப்ளிக் ஹெல்த் ஆராய்ச்சியாளர்களின் கூற்றுப்படி, இதய நோய் வருவதற்கான வாய்ப்பைக் குறைக்க, சிவப்பு இறைச்சியின் அளவைக் கட்டுப்படுத்துவது நல்லது, குறிப்பாக பதப்படுத்தப்பட்ட சிவப்பு இறைச்சி, மேலும் மீன், கோழி மற்றும் பீன்ஸ் சாப்பிடுவது நல்லது. பலவிதமான புரத மூலங்களிலிருந்து தேர்வு செய்வதே சிறந்த அணுகுமுறை என்று பெரும்பாலான ஊட்டச்சத்து நிபுணர்கள் ஒப்புக்கொள்கிறார்கள்.
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