The Top Health Benefits of Dates, Yakatsanangurwa

Zvemukati

• Dates Nutrition Chokwadi
• Hutano Mabhenefiti eMisi
• Ipa Matani eFiber
• Simudzira Hutano Hwemoyo
• Simbisa Mapfupa
• Boost Your Immune System
• Shanda Sehutano Hutapira
• Mawaniro Ekuwana *Zvose* Mabhenefiti ePautano pamazuva
• Ongororo ye

Paunorova supamaketi kuti utangezve kicheni yako nemichero yakazara michero, pamwe nekusaziva unodzosera ngoro yako muchikamu chezvigadzirwa, uko maapuro, maranjisi, uye mazambiringa akawanda. Asi mukuita izvi, unogona kunge uchirasikirwa nemuchero mutsva wakahwanda padivi pemazambiringa akaomeswa nemaprunes mune yakawanda bin nzira: mazuva.

Ndizvozvo: Kunyange zvazvo akaunyana, anonamira, uye achitsenga semichero yakaomeswa, mazuvano anotapira anongotengeswa ari mambishi, manyoro, anodaro Keri Gans, M.S., R.D.N., C.D.N, chiremba wezvekudya uye Chimiro Brain Trust nhengo. Kuresitorendi, unowanzo kuwana mhando mbiri dzemadate, ane zvimisikidzo zvakasiyana uye zvinonaka asi zviyero zvakafanana zvinovaka muviri: Medjool, rakapfava zuva rakasiyana-siyana rine hunyoro hwehukama uye hwema hunotapira, uye Deglet Noor, semi- yakaoma zuva rakasiyana-siyana iro rine hunyoro hushoma uye rine kupera kwe nutty. Uye neaya anoshuvira hunhu anouya mashoma ehutano perks.

Pano, zuva rekudya chokwadi raunofanirwa kuziva, pamwe nenyanzvi-yakatenderwa nzira dzekuwedzera mundiro yako.

Dates Nutrition Chokwadi

Pamuchero mudiki, mazuva azere nemavhitamini nemamineral, kusanganisira (asi kwete kugumira!) iron, potassium, magnesium, uye B mavhitaminzi. Uye ivo pavanenge vakakwira macalorie uye carbs, ivo vakazara neakanaka-ako-iwe fiber. Kuzvikudza ingangoita 2 magiramu efayibha pakushumira, misi inogona kubatsira kukurudzira kugaya zvine hutano uye kufamba kwe bowel. Iyi michero inotaridzika michero yakazarawo nezvirwere-kurwisa antioxidants, senge flavonoids uye phenolic acids - ese ari maviri akaratidzirwa kudzikisa kuzvimba mumuviri - asi zvakanyanya pane izvi zvese muchivande.

Heano anokurumidza hutano chimiro cheimwe yakasungirirwa Medjool zuva (~ 24 gramu), sekureva kweUnited States Dhipatimendi Rezvekurima:

• 66.5 macalori
• 0.4 gramu mapuroteni
• 0.04 gramu mafuta
• 18 magiramu carbohydrate
• 1.6 magiramu faibha
• 16 gramu shuga

Hutano Mabhenefiti eMisi

Ipa Matani eFiber

Mazuva akanyanya kubatsirwa ehutano ave kuenda kwavari ndeye yavo yemukati fiber. Mumazuva angangoita mana eMedjool, iwe unowana 6.7 gramu ye fiber, kana kota ye28-gramu yakakurudzirwa mvumo yezuva nezuva, maererano neUSDA. Rangarira, faibha chikamu chezvikafu zvechirimwa zvisingakwanisi kugayiwa kana kunyudzwa, saka zvinobatsira kukwirisa chituru chako uye kuona kuti zvese zvinodarika nemudumbu mako zvakanaka, sekureva kweMayo Clinic. Uyezve, faibha inogona kubatsira kudzikisa cholesterol mwero, kudzikamisa huwandu hweglucose muropa nekudzora kunwa kweshuga, nekusimudzira hutano hwekugaya, anodaro Gans. Saka kana iwe uri kutsvaga kudzora nhamba yako vaviri, chibereko ichi ndechechokwadi kwauri. (Kuwedzera yakatowanda fiber kuchikafu chako usinga wedzere ndiro yako, edza kuisa aya ekunyengera maitiro.)

Simudzira Hutano Hwemoyo

Mabhanana anogona kunge ari ekuenda-kunobva potasium, asi iwo haazi iwo chete muchero unogona kukubatsira kuzadzisa kota yako yezuva nezuva. Kudya pamazuva mana eMedjool, uye iwe unobata 696 mg ye potasium, inenge 27 muzana yeUSDA yakakurudzirwa kudya kwakakwana kwe2, 600 mg pazuva. Ichi chicherwa hachingobatsiri itsvo nemoyo kushanda zvakanaka, asi chinotorawo basa rakakosha mukudzora BP, sekureva kweNational Institutes of Health.

ICYDK, kudya kwakanyanya kwesodium kwakabatana neakakwira BP (apo simba reropa rinorova tsinga dzako madziro rakakura kupfuura zvakajairwa). Kana kudzvinyirirwa kukaramba kwakakwirira nekufamba kwenguva, kunogona kutungamirira kukurwadziwa kwemoyo, sitiroko, kana kukanganisa kwemoyo. Asi nerombo rakanaka, kana iwe ukadya potasium, yako midziyo yeropa inowedzera uye unowedzera sodium yakawanda kuburikidza neweti yako, zvese izvi zvinogona kubatsira kudzikisa BP, maererano neNIH. (Yakabatana: Izvo Zvinowanzoitika Zvinokonzera Kukwirisa Ropa, Kunotsanangurwa)

Simbisa Mapfupa

Misi inogona kunge isinga nyanye kuwanda kweiyo superstar bone-inosimudzira michero - iwe unoziva, calcium uye vhitamini D - asi iine manganese uye magnesium, iyo zvakare inoita kuti mapfupa ako ave akasimba uye akagwinya, anodaro Gans. Zvese izvi zvinovaka muviri zvinoita basa mukuumbwa kwemapfupa, sekureva kweNIH, uye zvidzidzo zvakaratidza kuti kukwidza kudya kwemagesium kunogona kugadzirisa mapfupa emaminetsi, izvo zvinogona kudzikisa njodzi yako yekutyora pfupa.

Zvakadaro, misi mina yeMedjool inopa chete 17 muzana yeRDA ye magnesium uye 16 muzana yezvakakurudzirwa kudya kwemanganese, saka ungangoda kuwedzera mamwe manyuko ezve izvo zvinovaka muviri kuchikafu chako kuti uzadzise iwo maUSDA recs. Kuti uwane kuzadzwa kwemagesium, nosh pambeu dzungu, mbeu dzechia, kana maarumondi, futi. Kuti urove yako quota yemanganisi, munch pamahaznuts kana pecans. Kana kuti edza kurova ndiro ine moyo yeoatmeal (iyo iyo NIH inonyora seimwe yepamusoro sosi yemanganese) ine mashoma eaya magadziriso * uye ma * mazuva ekuwana yakakwana yezvinhu zviviri zvinovaka muviri nenzira inonaka chose.

Boost Your Immune System

Pamwe pamwe nemavhitamini akakosha uye zvicherwa, misi ndiyo yakanaka sosi ye antioxidants, makomputa anogona kubatsira kurwisa kushushikana kwehutachiona hunokonzerwa nemahara radicals (mamorekuru anokuvadza ayo, mukuwandisa, anogona kukuvadza maseru uye kuwedzera kushushikana kweiyo oxidative). Kana aya mahara radicals achivaka mumasero, anogona kukuvadza mamwe mamorekuru, ayo anogona kuwedzera njodzi yekenza, chirwere chemwoyo, uye sitiroko, sekureva kweNational Cancer Institute. Uyezve, antioxidants yakawanikwa ichivandudza immune system nekurwisa izvo zvinokuvadza zvemahara radicals, maererano nechinyorwa chiri mumagazini Immunopathologia Persa. (Yakabatana: Maitiro Ekurovedza muviri Anogona Kuwedzera Yako immune System)

"Mubvunzo uri pano ndewokuti mangani mazuva aunoda kudya kuti uwane huwandu hwakakura hwema antioxidants," anodaro Gans. "Saka kana iwe uchidya misi chete kune iwo mabhenefiti e antioxidant, ndinofunga panogona kunge paine zvirinani sarudzo dzekudya. "" Zvese izvo kutaura kuti, pamusoro pekuwedzera mashoma mazuva kune yako ndiro, funga kugara uchidya zvimwe zvinodyisa antioxidant-zvakapfuma, senge mabheribheri, walnuts, uye mahabhurosi, kusimbisa immune system yako - uye pamwe kutodzivirira kutonhora kwakashata. .

Shanda Sehutano Hutapira

Zvakanaka, izvi hazvisi zvehutano rubatsiro rwemazuva, asi ndeyechokwadi perk inofanirwa kutaurwa. Zuva rimwe chete reMedjool rine kubvarura magiramu gumi neshanu eshuga, saka michero yacho yakanaka kushandisa panzvimbo yeshuga yakajairwa tafura, anodaro Gans. (ICYDK, tafura shuga mhando yeshuga yakawedzerwa iyo, kana ikadyiwa zvakawandisa, inogona kutungamira kune rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo, sekureva kweCenters for Disease Control and Prevention.)

Kunyangwe iyo nhamba inogona kunge ichiratidzika kunge hombe huru, Gans inosimbisa kuti hachisi chinhu chekunyanya kunetseka nezvacho. "Kana iwe uchidya michero, uchawana shuga," anotsanangura kudaro. "Asi zviri kuitika, saka pamwe neshuga iya inouya mimwe mibairo yehutano iri mumuchero chaiwo." Padivi repafiripi, shuga chena yakajairwa iwe yaunowanzo wedzera kune yako brownies uye mabhawa emagetsi haina zvachose yezvakanaka-kune-iwe zvinovaka muviri, anowedzera. (PS heino kuputsika kwemusiyano uripo pakati pezvinhu zvinotapira zvekugadzirwa neshuga chaiyo.)

Mawaniro Ekuwana *Zvose* Mabhenefiti ePautano pamazuva

Neese mabhenefiti ehutano emadate, muchero wacho ungaratidzika kunge unotevera ~ superfood ~. Asi ivo vanouya pamwe chete nedonho rakakura: Yadzo yakakwira koriori zvemukati. Zuva rimwe chete reMedjool rine makirori makumi matanhatu nemazana matanhatu neshanu, nepo kuenzanisirwa kwemazambiringa akasvibira asina mhodzi ane makirori 15.6 chete, sekureva kweUSDA. "Ehe, mazuva akakunakira, asi usade kuarova sezvaungaite mumwe muchero nekuti angangove akanyanya kuwanda mumakori," anodaro Gans.

Saka kana iwe uri kuronga kuwedzera mazuva kune yako yekudya-nguva yekuita, funga kutora yako yekudyira kune matatu chete mazuva, kana angangoita mazana maviri macalorie akakosha, panguva imwe, anodaro Gans. "Zvisinei, kazhinji ini handingakurudzire carbohydrate yakadaro sekudya kwako," anowedzera. "Ndinonamatira kumazuva maviri uye ndowedzera macalorie 100 emapistachios kana maarumondi, kana iwe unogona kuva netambo chizi."

Kunyangwe kungomedza muchero wakasvibira kunogona kukubatsira kukohwa hutano hwemazuva, usatya kutya kugadzira nekushandisa kwako. Chekererai mashoma moasanganisa muquinoa kana bhari saradhi kwezvishoma zvidiki zvibhakera zvekutapira kana kuzvimisa nenzungu kana omuarumondi bhodhoro redhidha risina shuga yakanatswa. Zvichiri nani, donhedza zuva kana maviri mublender nemuchero nemukaka wesmoothie kana kuwedzera kune batch yako yemabhora esimba, anodaro Gans. Chero zvazvingaitika, kushandisa misi panzvimbo yeshuga kunokwidza danho redhishi rako rekutapira * uye chikafu.

Rangarira, haungasvitse zvibodzwa zvako zvinovaka muviri nekungodya misi mishoma pazuva, asi zvinopa vamwe anokosha mavitamini nemaminerari (kusiyana neshuga yakanatswa), anowedzera. Uye sekutamba kunoenda, zvishoma zvishoma zvinobatsira.

Ongororo ye