Mo tagata taʻitoʻatasi o loʻo vaʻavaʻai e faʻateleina a latou antioxidant, fiber, ma vaitamini, e mafai ona fesoasoani le faʻaopopoina o rimoni ia latou meaʻai?
Mataupu
Delima
E mafai e rimoni ona fa'ateleina mea'ai eseese, mai le malu taeao i itu i le 'aiga o le afiafi, fa'atasi ai ma le fa'afefiloi paleni o le suamalie suamalie, suamalie, ma le pa'u mai a latou fatu.
Soifua Maloloina
Ua maua le fua o se puna maloloina o vitamini, fiber, ma antioxidants. O fuala'au lapopo'a e iai:
- Ole maualuga ole vaitamini C, vaitamini K, kopa, ma isi micronutrients (FoodData Central. US Department of Agriculture. 2019)
- E tusa ma le 18% o le tau fautuaina o le vaitamini C i aso taitasi.
- 28% o le tau fautuaina o le vaitamini K e faʻavae i luga o le 2,000-kalori i le aso. (FoodData Central. US Department of Agriculture. 2019)
- 6 kalama fiber (FoodData Central. US Department of Agriculture. 2019)
- maualuga i antioxidants (Aida Zarfeshany et al., 2014)
O auala e faʻaaoga ai se rimoni e aofia ai:
guacamole
Fa'aoso sina rimoni uaua a o lei auauna atu. O le a latou tuʻuina atu se faʻalavelave faʻafuaseʻi e faʻatusatusa lelei ma le lamolemole a le guacamole.
- Mash 2 avoka matutua
- Faafefiloi i le 1/4 ipu aniani mūmū tipi
- 1 / 4 tsp. masima
- 1 kulimi sua o le tipolo
- 2 cloves garlic - fa'asalaina
- 1/2 ipu tataina fou cilantro
- Fa'asusu i le 1/4 ipu rimoni aril
- Auauna i le 6
Mea'ai i le laulau:
- 144 calories
- 13.2 fuamoa gaʻo
- 2.8 kalama o gaʻo gaʻo
- 103 milligrams sodium
- 7.3 kalama karapamu
- 4.8 kalama fiber
- 1.5 kalama porotini
smoothie
Smoothies e maua ai meaai faaopoopo ma se meaai mama maloloina.
- I totonu o se mea faʻafefiloi, faʻafefiloi le 1/2 ipu rimoni arils
- 1 faʻi faʻaʻaisa
- 1/4 ipu yogurt Eleni maualalo ga'o
- 2 tsp. meli
- Sausau le sua moli
- Liligi i totonu o se ipu malamalama ma fiafia!
Mea'ai i le laulau:
- 287 calories
- 2.1 fuamoa gaʻo
- 0.6 kalama o gaʻo gaʻo
- 37 milligrams sodium
- 67.5 kalama karapamu
- 6.1 kalama fiber
- 4.9 kalama porotini
Oatmeal
Faʻaleleia le oatmeal aʻo faʻafefeteina e rimoni isi fualaau aina suamalie, suamalie, ma pata.
- Saunia 1/2 ipu oats
- Fa'afefiloi le 1/2 o le fa'i feololo, tipi
- 1 Tsp. suka enaena
- 2 Tsp. rimoni arils
- 1/2 tsp. kinamoni eleele
Mea'ai i le laulau:
- 254 calories
- 3 fuamoa gaʻo
- 0.5 kalama o gaʻo gaʻo
- 6 milligrams sodium
- 52.9 kalama carbohydrates
- 6.7 kalama fiber
- 6.2 kalama porotini
Lanu enaena Rice
O le isi auala e faʻaaoga ai rimoni o le araisa.
- Kuka 1 ipu araisa enaena.
- Togi ma le 1/4 ipu rimoni aril
- 1 kulimi suauʻu olive
- 1/4 ipu hazelnut tipi, fa'afefeteina
- 1 Tsp. lau laumei fou
- Faamasima ma le pepa e tofo ai
- Faia le 4 servings
Mea'ai i le laulau:
- 253 calories
- 9.3 fuamoa gaʻo
- 1.1 kalama o gaʻo gaʻo
- 2 milligrams sodium
- 38.8 kalama carbohydrates
- 2.8 kalama fiber
- 4.8 kalama porotini
Sasi Cranberry
Fai se sosi cranberry suamalie ma le masi.
- I totonu o se apa faʻafefe, faʻafefiloi le 12 oz. cranberries fou
- 2 ipu sua rimoni
- 1/2 ipu kalama suka
- Kuka i luga ole vevela - fetuutuunai pe a vevela tele le paluga
- Fa'aoso soo mo le tusa ma le 20 minute pe se'ia o'o ina oso le tele o vine ma fa'asaa ai le sua.
- Fa'aoso i le 1 ipu rimoni aril
- Auauna i le 8
Mea'ai i le laulau:
- 97 calories
- 0.1 fuamoa gaʻo
- 0 kalama o gaʻo gaʻo
- 2 milligrams sodium
- 22.5 kalama carbohydrates
- 1.9 kalama fiber
- 0.3 kalama porotini
Suavai Fa'asusu
O se vai inu fuala'au e mafai ona fesoasoani e fa'asusu lelei.
- Tuu 1 ipu rimoni arils
- 1/4 ipu lau mint fou i totonu o le faʻaofiina o se fagu vai faʻafefe 1-kuata
- Faafefiloi mama
- Faatumu i vai faamama
- Fa'a'a'ai mo le itiiti ifo i le 4 itula ina ia fa'afefete le tofo
- Auauna i le 4
- O tautua ta'itasi e ofoina atu na'o nai mea'ai, e fa'alagolago i le tele o le sua o le rimoni e tu'u i totonu o le vai.
Mo so'o se fesili e uiga i sini fa'apitoa tau taumafa po'o le auala e ausia ai, fa'afeso'ota'i le Manua Fomaʻi Chiropractic ma Functional Faʻafomaʻi Falemai Faia'oga Soifua Maloloina ma/po'o le Fa'atonu.
Mea'ai maloloina ma Chiropractic
mau faasino
FoodData Central. US Department of Agriculture. (2019) Rimoni, mata.
Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Aafiaga fa'alesoifua maloloina malosi o le rimoni. Su'esu'ega fa'asoifua maloloina fa'apitoa, 3, 100. doi.org/10.4103/2277-9175.129371
Faʻataʻitaʻiga Tomai o Faʻataʻitaʻiga
O faʻamatalaga o loʻo i luga "Kuka ma Rimoni: O se Folasaga"E le o fa'amoemoe e sui ai se mafutaga ta'ito'atasi ma se fa'apolofesa fa'alesoifua maloloina agava'a po'o se foma'i laiseneina ma e le o se fautuaga fa'afoma'i. Matou te fa'amalosia oe e fai fa'ai'uga fa'alesoifua maloloina e fa'atatau i au su'esu'ega ma faiga fa'apaaga ma se tagata tomai fa'apitoa tau soifua maloloina.
Blog Fa'amatalaga & Va'aiga Talanoaga
O matou fa'amatalaga lautele e fa'atapula'a ile Chiropractic, musculoskeletal, vaila'au fa'aletino, soifua maloloina, fa'asoa etiological fa'alavelave viscerosomatic i totonu o fa'ata'ita'iga fa'apitoa, somatovisceral reflex fa'ata'ita'iga fa'amanino, fa'alavelave fa'aletonu, fa'afitauli ma'ale'ale o le soifua maloloina, ma/po'o tala fa'afoma'i aoga, autu, ma talanoaga.
Matou te tuuina atu ma tuuina atu felagolagomai falema'i faatasi ai ma tagata tomai faapitoa mai matata eseese. O fa'apitoa ta'ito'atasi e fa'atonutonuina e la latou fa'apolofesa lautele o fa'ata'ita'iga ma a latou pulega fa'atulafonoina. Matou te fa'aogaina tulafono fa'alesoifua maloloina ma le soifua manuia e togafitia ma lagolago ai le tausiga o manu'a po'o fa'aletonu o le musculoskeletal system.
O a matou vitiō, pou, mataupu, mataupu, ma malamalamaga e aofia ai mataupu tau falemaʻi, mataupu, ma mataupu e fesoʻotaʻi ma tuusaʻo pe le tuusaʻo le lagolagoina o la matou faʻataʻitaʻiga masani.*
O lo matou ofisa sa taumafai lava e tu'uina atu fa'amatalaga lagolago ma ua fa'ailoa mai su'esu'ega su'esu'ega talafeagai po'o su'esu'ega e lagolagoina a matou pou. Matou te saunia ni kopi o lagolagoina suʻesuʻega suʻesuʻega avanoa i tulafono faʻatonutonu laupapa ma tagata lautele pe a talosagaina.
Matou te malamalama o matou aofia ai mataupu e manaʻomia se faʻaopopo faʻamatalaga o le auala e ono fesoasoani ai i se faʻapitoa tausiga fuafuaga poʻo togafitiga togafitiga; o lea, ia toe talanoaina le mataupu mataupu i luga, faʻamolemole lagona le saoloto e fesili Dr. Alex Jimenez, DC, pe faʻafesoʻotaʻi i matou 915-850-0900.
Ua matou o mai e fesoasoani ia oe ma lou aiga.
faamanuiaga
Dr. Alex Jimenez D.C., MSACP, RN*, CCST, IFMCP*, CIFM*, atn*
imeli: faiaoga@elpasofunctionalmedicine.com
Laisene o se Fomaʻi o Chiropractic (DC) i Texas & New Mexico*
Texas DC Laisene # TX5807, New Mexico DC Laisene # NM-DC2182
Laisene ose Tausima'i Resitala (RN*) in Florida
Florida Laisene RN Laisene # RN9617241 ( Pule Nu. 3558029)
Tulaga Fa'atasi: Laisene Tele-Setete: Fa'atagaina e Fa'ata'ita'i i totonu 40 States*
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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