Limbikitsani Thanzi Lanu ndi Madzi

Zamkati

• Onaninso za

Masiku ambiri, mumachita chilichonse chotheka kuti mugwiritse ntchito zipatso ndi ndiwo zamasamba pazakudya zanu: Mumawonjezera zipatso mu oatmeal wanu, sipinachi yambirimbiri pa pizza yanu, ndikusinthanitsa ndi batala lanu la saladi. Ngakhale mukuyenera kuyamikiridwa chifukwa cha kuyesetsa kwanu, mwayi wanu, monga oposa 70 peresenti ya achikulire, simukugunda chandamale cha USDA cha magawo asanu ndi anayi azokolola (ndiwo magawo anayi a zipatso ndi theka la kapu ya masamba) tsiku lililonse . Ndipamene madzi amadzimadzi amalowa. "Zimakhala zovuta kwa azimayi otanganidwa kuyesa kupeza zipatso ndi ndiwo zamasamba zomwe amafunikira," akutero a Kathy McManus, R.D., director of department of Nutrition ku Brigham and Women Hospital ku Boston. "Kumwa ma ounces 12 patsiku kungakhale njira yabwino yopezera ma servings awiri pafupi ndi cholinga chanu."

Madzi amathanso kukulitsa thanzi, chifukwa michere yomwe imapezeka mu zakumwa izi akuti ndi chilichonse kuyambira kupewa khansa mpaka kupewa matenda okhudzana ndi ukalamba. Kafukufuku waposachedwapa wofalitsidwa mu The American Journal of Medicine anapeza kuti anthu omwe amamwa madzi atatu-kuphatikiza katatu pa sabata a timadziti ta polyphenols - antioxidants omwe amapezeka mumphesa wofiirira, mphesa, cranberry, ndi madzi a apulo - anali ndi chiopsezo chochepa cha 76 peresenti chokhala ndi Alzheimer's. matenda. Kuphatikiza apo, timadziti tina tomwe timagulidwa m'sitolo ndiwokwera kwambiri m'zakudya zina kuposa zipatso ndi ndiwo zamasamba zomwe zimachokera (onani mabokosi m'nkhaniyi mwatsatanetsatane).

Chinsinsi chake, malinga ndi a McManus, ndikupanga juzi kukhala chowonjezera m'malo mmalo mwa zipatso ndi ndiwo zamasamba zomwe mumadya tsiku lililonse. Ngakhale kuti zakumwazi nthawi zambiri zimakhala ndi shuga wambiri komanso zopatsa mphamvu komanso zocheperako kuposa anzawo onse, kafukufuku akuwonetsa kuti kuphatikiza ziwirizi kungakhale kopindulitsa kwambiri ku thanzi lanu lonse. Harvard-Nurses 'Health Study idapeza kuti achikulire omwe amadya kwambiri zipatso zonse zolimba komanso zamadzimadzi-pafupifupi magawo asanu ndi atatu patsiku-anali 30% ocheperako kudwala mtima kapena kupwetekedwa mtima kuposa omwe adalandira 1.5 kapena ochepera servings tsiku lililonse. Kuphatikiza apo, chiopsezo chawo pamtundu uliwonse wamatenda anali 12% poyerekeza ndi zipatso ndi veggie skimpers '. Kuti mufinyire zakudya zambiri pakumwa kamodzi kulikonse, tsatirani malangizo a akatswiriwa.

Sakanizani Kapu ya OJ ikhoza kukupatsani vitamini C yonse yomwe mungafune pa tsiku, koma pangani malo mu furiji yanu kuti mukhale ndi mitundu yatsopano kapena yosakanikirana ndipo mudzapeza phindu la thanzi. Izi ndichifukwa choti kumwa timadziti tambiri kumakuthandizani kukulitsa mavitamini ndi michere yomwe mumalandira. "Zipatso ndi ndiwo zamasamba zingapereke chitetezo china ku matenda ndi matenda aakulu," anatero Janet Novotny, Ph.D., katswiri wa sayansi ya zamoyo pa USDA's Beltsville Human Nutrition Research Center ku Maryland. "Koma kuti mupindule kwambiri, muyenera kusiyanitsa mtundu ndi mtundu wa zokolola zomwe mukudya." Mu kafukufuku wofalitsidwa mu Journal of Nutrition, amayi omwe amadya kuchokera kumagulu akuluakulu a botanical (mabanja 18 a zomera motsutsana ndi 5) adatetezedwa kwambiri ku kuwonongeka kwa okosijeni, kapena kuwonongeka kwa maselo ndi minofu.

Sinthani kuchoka ku madzi a manyumwa oyera kupita ku mtundu wofiira wa ruby ​​(chipatso chakuda chikhoza kukhala chothandiza kwambiri podula mafuta a kolesterolini), kapena yesani kusakaniza ndi açai, mabulosi a ku Brazil olemera kwambiri a antioxidant.

Phunzirani Lingo Sitolo zina zidagula zakumwa zakumwa, zotchedwanso "cocktails" kapena "nkhonya," zimakhala ndi madzi osachepera asanu peresenti. Zomwe mupeza: madzi, shuga wambiri, komanso kununkhira kopangira. Chongani chizindikirocho kuti muwone zomwe mukupeza. Felicia Stoler, R.D., Holmdel, New Jersey, katswiri wa zakudya. "Koma mavitamini owonjezera, mchere, ndi fiber zitha kukhala bonasi yathanzi."

Khalani ndi zakumwa ziwiri zokha Ngakhale kuthekera kolimbana ndi matenda kwa madzi kungakhale kokulirapo, sikuyenera kukhala kuitana kuti mupitirize kudzaza galasi lanu. "Msuzi wambiri wazipatso samangokhala owonjezera ma calories ndi shuga wachilengedwe - mpaka magalamu 38 pa galasi limodzi la 8 - komanso amatenga nthawi yocheperako kudya kuposa zipatso zonse," akutero Stoler. Palibe khungu kapena magawo osakanikirana, ndipo mosiyana ndi zakudya zonse, mphamvu ya zakumwa sizingakuthandizeni kukudzidzirani-zomwe zingapangitse kunenepa ngati simusamala.Kafukufuku wina wofalitsidwa mu International Journal of Obesity adapeza kuti anthu akapatsidwa zakudya zina zolimba kapena zamadzi (mavwende motsutsana ndi madzi a mavwende, tchizi motsutsana ndi mkaka, ndi nyama ya coconut motsutsana ndi mkaka wa kokonati), iwo omwe amamwa zakumwa zomwe amadya mpaka 20 peresenti yowonjezera ma calories tsiku lonse.

"Ma juzi ambiri alibe michere yambiri, michere yomwe imathandizira kuchepetsa kutaya kwa m'mimba mwanu," akutero Stoler. "Ndipo mosiyana ndi zipatso zonse ndi ndiwo zamasamba, zomwe zimatenga nthawi kuti ziwonongeke ndi thupi, msuzi umadutsa m'dongosolo lanu pafupifupi ngati madzi." Kupanga madzi kukhala gawo labwino m'chiuno mwanu pazakudya zanu, amalimbikitsa kuti muchepetse kudya kwanu osapitirira ma calories 200 patsiku. Ndiwo ma ouniki 16 a mitundu yambiri yazipatso (monga maapulo, lalanje, ndi zipatso zamtengo wapatali), pafupifupi ma ola 8 mpaka 12 a timadziti ta shuga (monga mphesa ndi makangaza), ndi ma ouniti 24 a timadziti ta masamba ambiri.

Osadandaula ndi Kusala Madzi Mwina mudamvapo kuti kudya mopitilira muyeso uku osadya kanthu koma madzi okhaokha kwa masiku kapena masabata - kungakuthandizeni kuchepa kapena "kutsuka" thupi lanu ndi poizoni woyipa, koma McManus akuchenjeza kuti musagule mopatsa chiyembekezo. "Palibe umboni wa sayansi wotsimikizira kuti kudya madzi kumathandiza kuchotsa zinyalala m'dongosolo lanu," akutero. "Mudzangokana thupi lanu zakudya zofunika kuchokera ku zakudya zomwe simukudya, monga mapuloteni osaonda, mafuta abwino, ndi mbewu zonse."

Chifukwa mumalandira ma calories ochepa (nthawi zambiri amakhala ochepera 1,000 patsiku), mutha kumverera kuti ndinu aulesi, ozunguzika, kapena okwiya- osanenapo za njala. Anthu ena amatinso kununkha m'kamwa, kupuma, komanso kusokonezeka kwa sinus. Ngakhale mutapirira zonsezi, mwina simungawondepo mpaka kalekale. "Mutha kusiya mapaundi pang'ono," akuwonjezera a McManus "Koma abwerera mukayambiranso kudya chakudya chenicheni."

Pezani Zatsopano Njira imodzi yothandiza kwambiri yothanirana ndi zopatsa mphamvu, kukulitsa mitundu yosiyanasiyana, ndikuwonjezera zakudya m'galasi lililonse ndikupanga zosakaniza zanu zatsopano kunyumba. Ndi chifukwa chakuti mutha kusankha mitundu ya zipatso ndi masamba (omwe nthawi zonse amakhala ndi zopatsa mphamvu zochepa) zomwe mukugwiritsa ntchito. Ndipo ngati nthawi yokonzekera yakulepheretsani kuti musadye zokolola, juicing imakulolani kudula ngodya: Zinthu zambiri zimatha kupezeka mu juicer yanu (rind, zikopa, ndi zina zonse) kapena kudula zidutswa zazikulu kuti mugwirizane ndi chubu chodyetsera.

Ngakhale pali mitundu itatu ya ma juicers- masticating, triturating, ndi centrifugal- yomalizirayi ndiyosavuta kugwiritsa ntchito komanso yotsika mtengo kwambiri. Kawirikawiri mtengo wake umakhala pakati pa $ 100 ndi $ 200, "mtundu wa centrifugal umagwira ntchito poyambira kugaya kapena kudula bwino zokololazo, kenako nkuzizungulira ndi rpm [kusintha pamphindi] kukankhira zamkati pazenera," atero a Cherie Calbom, wolemba Juicing, wolemba Juicing Za Moyo. "Mukamagula mozungulira, yang'anani mtundu wamagetsi wokhala ndi ma 600 mpaka 1,000 watts zamagetsi ndi zida zochotseka zomwe zimatha kupita kumalo ochapira."

Mukufuna malangizo ena? Pambuyo poyika zotulutsa zingapo zodutsa pamiyendo yawo, atatuwa adapeza zilembo zabwino kwambiri mwachangu, kugwiritsa ntchito mosavuta, komanso kuyeretsa mwachangu.

• Mtengo wabwino kwambiri: Juiceman Junior Model JM400 ($ 70; ku Wal – Mart) Chopangidwa chothamanga kawiri, chitsulo chopaka chrome ichi ndichotsogola mokwanira kuti chiwonetsedwe pa countertop yanu pakati pa ntchito.


• Kuyeretsa kosavuta: Breville Juice Fountain Compact ($100; chithu .com) Mtundu wowongokawu umatenga malo ocheperako poyerekeza ndi ma juicer ena kunja uko ndipo adapangidwa ndi zida zochotseka, zotsuka mbale - zotetezeka. Zowonjezera monga chivundikiro chopanda kuphulika ndi pulagi yosagwira kugwedezeka zimapangitsa chokopera ichi kukhala chanzeru monga chophatikizika.


• Zothandiza mabanja akulu: Jack LaLanne Power Juicer Pro ($150; powerjuicer.comChifukwa cha kukula kwake kwazitsanzo ndi chubu chachikulu chodyetsa, simucheka pang'ono musanawonjezere zipatso ndi ndiwo zamasamba ku chitsulo chosapanga dzimbiri ichi. Chovuta chimakulolani kusungira zamkati zolemera zama fiber kuti mugwiritse ntchito mu supu, salsas, muffins, ndi maphikidwe ena.

Yesani ndi Zambiri Zosakaniza Mutha kuonjezera zakudya zosiyanasiyana zomwe mukupeza podula shuga wokwanira poponya masamba osachepera amodzi mumsanganizo wanu. & quo; Tsabola wofiira ndi wachikaso wadzaza ndi ma carotenoid, pomwe nkhaka imatha kuwonjezera potaziyamu, "atero a Calbom." Ndipo ngati mukukhala ndi chidwi, khalani omasuka kuponya masamba a sipinachi kapena masamba a beet, omwe ndi magwero abwino azitsulo . "

Mapeyala, maapulo obiriwira, ndi zipatso zonse zimakhala ndi madzi ambiri, chifukwa chake zimatseketsa zakumwa zanu osasakaniza kalori. Calbom imalimbikitsa kutsuka zipatso ndi ndiwo zamasamba musanaponyedwe mu juicer kuti muchotse dothi, nkhungu, kapena mankhwala ophera tizilombo.

Onaninso za