Arogyathinu Eettavum Adhikam Poshaka Gunangal ulla Phalangalum Pachakkarikalum

Arogyathinu pazhangalum pachakkarikalum

Shareerathinte arogyam nilanirthanam enkil aharathil dharalam pazhangalum pachakkarikalum ulppeduthendathundu. Eettavum adhikam poshaka gunangal ulla phalangalum pachakkarikalum thazhe koduthirikkunnu, ithu ningalude dietinu eettavum anuyojyamayava thiranjedukkan ningale sahayikkum.

Shareerathile kozhuppinte alavu kurachu kondu akarshakamaya shareera ghadana swanthamakkan agrahikkunnavar protein, carbohydrate, kozhuppu enningane ulla macronutrients adangiya aharathinoppam micronutrients adangiya aharavum kazhikkendathayi undu. Micronutrients ennal shareerathinu avashyamaya vitaminukal anu, ithu shareeram ulpadippikkathathu konduthanne iva adangiya aharam kazhikkan shraddhikkanam. Shareerathiniva koodiya alavil avashyam illengil polum, ivayude aparyapthatha arogya prashnangalkku karanam ayekkum. Udaharanathinu shareerathile pottassiathinte alavu kurayunnathu shareerathinte thalarchaykkum mattum karanam akunnu.

Multivitaminukalil ninnu shareerathinu avashyamaya vitaminukalum mineralukalum labhikkum enkilum, shareeram gulikakale apekshichu aharangalil ninnum kooduthal micronutrients valichedukkum ennathanu sathyam. Athu kondu thanne aharathil dharalam pachakkarikalum pazhangalum ulkollikkanam.

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PAZHANGAL

Mampazham ( 1 ennam)

Calories: 201

Kozhuppu: 0.8 g

Carbohydrates: 32.3 g

Protein: 1.7 g

 

Niraye poshaka gunangalum narukalum adangiya oru pazha vargamanu manga, oru mampazhathil erekkure 5 gram vare narukal adangiyirikkunnu. Mampazhathil dharalamaya alavil vitamin A kanappedunnu, ithu koodathe potassium, phosphorus, magnesium, calcium ennivayum ithil adangiyittundu. Mangayil mattu pazhangalekkaalum uyarnna alvil calorie kanappedunnathinal ithu kooduthalayi kazhikkathirikkan shraddhikkanam.

 

 

Maathalanaranga ( ½ cup )

Calories: 72

Kozhuppu: 1 g

Carbohydrates: 16 g

Protein: 1.4 g

 

Mathalanarangayil potassium, magnesium, naarukal, vitamin B-1, B-2, B-6, C, E, K enniva adangiyirikkunnu. Kazhikkan prayasamanengilum ithu theerthum ruchikaravum poshaka gunangal niranjathum aanu.

 

 

Perakka ( 1 ennam )

Calories: 112

Kozhuppu: 1.6 g

Carbohydrates: 23.6 g

Protein: 4.2 g

 

Perakkayil dharalamaya alavil narukal, niacin, vitamin A, B-3, B-6, C, K enniva adangiyirikkunnu. Ithil antioxidant aya lycopenum dharalamayi kanappedunnu. Ee karanangal kondu thanne aharathil iva ulppeduthendathanu.

 

Raspberry ( 1 cup )

Calories: 64

Kozhuppu: 0.8 g

Carbohydrates: 14.7 g

Protein: 1.5 g

 

 

Swathishtamaya ee pazhathil uyarnna alavil vitamin C, K, folate enniva kanappedunnu. Ithil narugalum dharalamayi undu, 1 cup raspberriyil erekkure 8 gm narukal adangiyirikkunnu.

 

 

Orange ( oru idatharam orange )

Calorie: 62

Kozhuppu: 0.2 g

Carbohydrates: 15.4 g

Protein: 1.2 g

 

Ella kalangalilum sulabhamayi labhikkunna oru pazha vargamayathinal orange ningalude dietil theerchayayum ulppeduthuka. Iva niraye poshaka gunangal ullava ayathinal ithu ningalude arogyam nilanirthuvan sahayikkum. Orange vitamin A, C, beta-carotene, potassium, calcium ennivayude uravidamanu. Ivayil uyarnna alavil narukalum adangiyirikkunnu.

 

Avocado ( 1 cup )

Calories: 234

Kozhuppu: 21.4 g

Carbohydrates: 12.5 g

Protein: 2.9 g

 

Avocado nalla kozhuppinte uravidamanu. Ithu valare arogyadayakamaya oru pazha vargamanu, oru cup avocadoyil 10 gram narukalum, oru divasam shareerathinu avashyamulla vitamin B-5inte 42 shathamanavum, vitamin K-yude 35 shathamanavum adangiyirikkunnu. Ithil uyarnna alavil vitamin C-yum pottassiavum adangiyittundu. Avocado shakilo saladilo cherthu kazhikkam.

 

 

PACHAKKARIKAL

 

Kale ( oru tharam cabbage ) ( 1 cup )

Calorie: 33

Kozhuppu: 0.6 g

Carbohydrates: 6 g

Protein: 2.9 g

 

Kale valare arogya poornamaya oru pachakkariyanu, ithil uyarnna alavil vitamin A, C enniva adangiyirikkunnu. Kalil naarukal, vitamin K, manganese, copper, calcium, potassium, vitamin B-6, omega 3 fatty acid ennivayum adangiyittundu. Kooduthal poshaka gunangal labhikkunnathinayi kale 5 minute aaviyil vevicha shesham kazhikkuka.

 

Brussel sprouts ( 1 cup )

Calorie: 38

Kozhuppu: 0.3 g

Carbohydrates: 8 g

Protein: 3 g

 

Ee pachakkariyil ulla poshakangal shareerathe vishamukthamakkan sahayikkunnu. Ivayil uyarnna alavil naarukal ullathinal iva dhahanathe sahayikkum. Brussel sproutsil dharalam vitamin K, C, B-6, manganese, folate, copper enniva adangiyittundu. Ivayil omega 3 fatty acidukalum adangiyirikkunnu.

 

 

Broccoli ( 1 cup )

Calories: 31

Kozhuppu: 0.3 g

Carbohydrates: 6 g

Protein: 2.6 g

 

Broccoli eettavum adhikam poshakagunangal ulla pachakkarikalil onnanu. Divasavum ningalude shareerathinu avashyamullatthil kooduthal vitamin Kyum, Cyum ivayil ninnum labhikkum. Shareerathinu avashyamaya potassium, calcium, selenium ennivayum ithil adangiyirikkunnu. Broccoliyil calorieyude alavu valare kuravu ayathinal ithu ningalude shareerathile kozhuppu kuraykkuvanum sahayikunnu. Ningal aharathile kozhuppinteyum carbohydratinteyum alavu kuraykknan agrahikkunnundengil aharathil dharalam broccoli ulppeduthuka.

 

 

Artichoke ( 1 idatharam, vevichathu)

Calories: 60

Kozhuppu: 0.2 g

Carbohydrates: 13 g

Protein: 4.2 g

 

Artichokil uyarnna alavil narukal, folic acid, vitamin C, K enniva adangiyirikkunnu. Vitaminukal koodathe ithil copper, calcium, potassium, iron ennivayum adangiyittundu.

Artichoke veluthulli, olive oil, kurumulaku, uppu ennva cherthu vevichu kazhikkavunnathanu.

 

 

Capsicum ( 1 valiya capsicum )

Calories: 50

Kozhuppu: 0.4 g

Carbohydrates: 12 g

Protein: 2 g

 

Ella nirathilulla capsicavum poshaka gunangal niranjathanu. Capsicathil dharalam vitamin B-6, vitamin A, folate, narukal enniva adangiyittundu. Capsicathilulla kozhuppinte alavu valare kuravanengilum, ivayilulla kozhuppu ningalude shareerathinu vitamin A, E enningane ulla poshakangal labikkunnu ennu urappu varuthunnu.

Capsicum saladukalil cheertho grill cheytho kazhikkam. Iva karikalilum mattum cherkkaavunnathum aanu.

 

 

Cheera ( 1 cup cheera vevichathu )

Calories: 41

Kozhuppu: 0.5 g

Carbohydrates: 7 g

Protein: 5 g

 

Cheera ningalude muscle buildinginu avashayamaya poshaka aharangalil onnanu. Cheera vevikkatheyo vevicho kazhikkavunnathanu, ennal veevichu kazhikkunnathiloode ivayil adangiyittulla narukalude alavu vardhikkunnathinal iva vevichu kazhikkan shramikkuka. Cheera vitamin A, K, E, calcium ennivayude oru nalla uravidam aanu.

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