He Aha Me Kai I Mua I Te Whakataetae Reihi

Toka Te Manawa

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Whakaritehia he maeneene ki te 1 kapu wai wai kokonati, 1∕2 kapu wai tii tiihi, 1∕2 kapu blueberry, 1 panana tio, me te 2 punetune hinu hinu harakeke

He aha te wai kokonati me te wai here?

He maeneene i te haora i mua i to tu i te raina tiimata ka kaha ake to oma. "He ngawari te ngongo me te whakawhiwhi i te whakainu e tino hiahiatia ana," e kii ana a Ashley Koff, R.D., he tohunga kai no Los Angeles. Ko te wai kokonati he momona i te pāhare pāporo, he matūkai hei aarai i te koretake. Na te wai tiihi tiakarete hei awhina i te whakaheke i te mumura, kia kore ai e ngoikore nga uaua me te mamae. Kotahi te rangahau mai i te Whare Waananga Hauora o Oregon & Whare Waananga i kitea ai ko nga kaiwhakataetae i whakaheke i te wai kokonati i mua i te haurua haurua marathon he iti ake te mamae i a ratau reihi.

He aha te kikorangi?

He ringa puru ka uru ki te haunga huarakau- ka kore ai koe e ngoikore. He anthocyanins kei roto, he antioxidants kaha hei aukati i te kino o nga uaua, ka mutu pea te mamae o muri mai o te iwi.

He aha te panana?

Mo te matotoru, o te kiri parauri-me te maha o nga warowaihā ngawari-ka whiua he panana hukapapa ki te whakaranu. "Ka hoatu e koe he wahie tonu ki a koe," e kii ana a Koff. "E whakarato ana i te reka."

He aha te hinu harakeke?

Kia maama ake ai to manawa i roto i to reihi, whakaranu ki te hinu harakeke, he nui te waikawa hinu omega-3. I roto i te rangahau i taia ki te Journal of Science and Medicine in Sport, Nga Kaitaakaro i tango i nga taapiri hauora o ia ra mo nga marama e toru mo te toru marama te pai ki te whakapai ake i te 50 paiheneti ki te whakapai ake i o raatau pukahukahu i te wa e mahi ana.

HE WHAKAMAHI KI TE WHAKAMAHI: Te Wiri Blueberry-Harakeke a Nicole Scherzinger

Nati? Yogurt? E rua? He aha hei kai i mua o te ra tina

Hoki ki nga mea hei kai i mua i te whaarangi matua o te kaupapa

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