Zakudya Zabwino Kwambiri Zomwe Mungadye Pamodzi Kuti Muyamwitse Zomangamanga

Zamkati

• Katekisimu + Vitamini C
• Chitsulo cha Vitamini C + Chomera
• Calcium + Vitamini D
• Vitamini D + Magnesium
• Zakudya Zamadzimadzi + Mapuloteni
• Curcumin + Piperine
• Nthaka + Animal Mapuloteni
• Mavitamini Osungunuka Mafuta + Mafuta
• Onaninso za

Pankhani yazakudya, ndizosavuta kuganiza za michere yomwe imadutsa mthupi lanu ngati oyendetsa pang'ono, omwe amapita kuma cell ndi ma tishu. Ndipo ngakhale zimasangalatsa, sizovuta kwenikweni. Mwachitsanzo: Zakudya zina sizimayikidwa bwino mukamadya zokha. M'malo mwake, amafunika kuphatikizidwa zina zakudya zopatsa thanzi kuti thupi lanu lipindule nazo - ndipo ndizosavuta monga kudya zisa zina za chakudya limodzi.

Kuchita izi kumalola kuti michere kuti igwirizane ndikuyambitsa kuyanjana kwamankhwala komwe kumafunikira kuthandizira kuyamwa kwambiri, atero Alice Figueroa, MPH, RD.N., woyambitsa Alice ku Foodieland. Mosiyana ndi izi, ngati mumadya michere iyi padera, imodzi imatha kugayidwa kale ndikuphwanyidwa panthawi yomwe mumadya ina, pamapeto pake kumachepetsa mwayi woti awiriwo azilumikizana ndipo mutha kupeza phindu.

Koma dikirani - mukudziwa bwanji kuti mukudya chakudya chokwanira chilichonse kuti muwonetsetse kuyamwa kwapamwamba? Kuphatikiza zakudya zopatsa thanzi, chakudya chamafuta kumatha kugwira ntchitoyi, malinga ndi Figueroa. Iye anati: “Njira yofikirika komanso yodalirika yochitira zinthu zophatikizira zakudya ndiyo kudya mbale zosiyanasiyana zomwe zimakhala ndi zipatso ndi ndiwo zamasamba, mafuta athanzi, ndi zomanga thupi. "Ngati muli ndi zakudya zokongola, zosiyanasiyana komanso zokhwasula-khwasula, ndiye kuti mukupeza zakudya zonse zomwe mukufunikira kuchokera ku chakudya popanda kudandaula za kuyeza kapena kugawa."

M'tsogolomu, phunzirani zamitundu isanu ndi itatu yofunikira yazakudya, komanso ma combos omwe aperekedwa kuchokera kwa akatswiri azakudya kuti muthe kuphatikiza zakudya ziwirizi muzakudya zanu.

Katekisimu + Vitamini C

Ngati ndinu wokonda kwambiri tiyi, mwina munamvapo za makatekini, omwe amadziwika kuti tiyi omwe amachititsa kuti zakumwazo zikhale zabwino kwa inu. Makatekini ndi ma antioxidants, kutanthauza kuti amalimbana ndi kupsinjika kwa okosijeni mwa kusokoneza ma free radicals. (Kupanikizika kowonjezera kwa okosijeni, BTW, kungayambitse matenda aakulu kuphatikizapo matenda a mtima, nyamakazi ya nyamakazi, ndi khansa.) Pali nsomba, komabe: Paokha, makatekini samakhala okhazikika m'malo osalowerera kapena osakhala acidic monga matumbo athu, akutero Michelle. Nguyen, RD, katswiri wazakudya wolembetsedwa ku Keck Medicine wa University of Southern California. Mmenemo muli nokha, makatekini amatha kuwonongeka, zomwe zimapangitsa kuti anthu asamamwe bwino.

Lowetsani vitamini C, michere yofunika yomwe imakhudzidwa ndi chitetezo cha mthupi komanso kaphatikizidwe ka collagen. Vitamini C imalimbikitsa matumbo, omwe amaletsa makatekini kuti asanyozetse, malinga ndi a Kylie Ivanir, M.S., RD, wolemba zakudya komanso woyambitsa wa Nutrition. Izi zimakulitsa mayamwidwe awo m'matumbo, kuonetsetsa kuti thupi lanu litha kugwiritsa ntchito bwino antioxidant. (Zokhudzana: Zakudya Zambiri Za Antioxidant-Rich Kuti Zisungidwe, Stat)

Mapangidwe A Zakudya: zipatso zokhala ndi vitamini C ndi tiyi kapena smoothie wopangidwa ndi tiyi

Kuphatikiza kwamadzi a mandimu kuphatikiza tiyi ndi chitsanzo chabwino. "Muthanso kufunafuna zosankha za tiyi zomwe zakonzedwa kale [zomwe zawonjezera vitamini C], koma kuwonjezera kufinya kwa [madzi atsopano a mandimu] ndibwino kwambiri," akutero Ivanir. Osapenga za tiyi wotentha? Pangani tiyi wobiriwira wa matcha ndi sitiroberi kapena chipatso chodzaza ndi vitamini C chomwe mwasankha, akutero Nguyen.

Chitsulo cha Vitamini C + Chomera

Vitamini C imathandizanso kuyamwa kwa chitsulo chosagwiritsa ntchito heme, mtundu wachitsulo womwe umapezeka muzakudya zamasamba monga nyemba, mphodza, mtedza, mbewu, tofu, ndi sipinachi. Iron imafunika popanga mahomoni ndikunyamula mpweya m'magazi. Komabe, chifukwa cha kapangidwe kake ka mankhwala, chitsulo chosagwiritsa ntchito heme sichikhala ndi bioavailability yotsika, kutanthauza kuti siyimangika m'matumbo mosavuta. (FYI, mtundu wina wachitsulo ndi chitsulo cha heme, chomwe chimapezeka muzinthu zanyama monga nkhuku, ng'ombe, nsomba zam'madzi, ndi nkhono, zimadziwikira zokha, akutero Figueroa.)

Kujambula chitsulo chosakhala cha heme ndi vitamini C kumatha kulimbikitsa kuyamwa kwake, popeza vitamini C imapanga mgwirizano wosungunuka (wosungunuka) ndi chitsulo chosakhala cha heme, malinga ndi nkhani yomwe idasindikizidwa mu Journal of Nutrition ndi Metabolism. Ndipo izi zimasintha kapangidwe ka mankhwala osakhala a heme kukhala mawonekedwe omwe amalowetsedwa mosavuta ndi maselo am'mimba, atero a Figueroa.

Zakudya Zophatikizana: Finyani madzi a mandimu mu msuzi wa mphodza; tsabola wa belu ndi hummus; tomato wowonjezera ndi belu tsabola wosakaniza mu tsabola wakuda wa nyemba. (Zokhudzana: Momwe Mungaphike ndi Citrus Kuti Muwonjezere Vitamini C)

Calcium + Vitamini D

Si chinsinsi kuti calcium ndiyofunikira pa thanzi la mafupa, koma kungodya calcium sikokwanira; muyenera kuwonjezera vitamini D, nanunso. "Vitamini D imafunikira kuti muchepetse kuyamwa kwa calcium," atero a Figueroa. Imagwira potumiza calcium kudzera m'maselo am'mimba, malinga ndi kafukufuku wasayansi mu World Journal ya Gastroenterology. Ndipotu, popanda vitamini D wokwanira, mudzatha kuyamwa 10 mpaka 15 peresenti ya calcium yomwe mumadya, anatero Figueroa. (Zogwirizana: Zizindikiro Zochepa za Vitamini D Zomwe Aliyense Ayenera Kudziwa)

Ndikoyenera kudziwa kuti simukufunikira kudya vitamini D ndi calcium nthawi yomweyo kuti muchepetse kuyamwa, atero a Figueroa. Izi ndichifukwa choti vitamini D imasungunuka mafuta, kutanthauza kuti imasungidwa m'mafuta anu kwakanthawi, akufotokoza. Zotsatira zake, thupi lanu limakhala ndi vitamini D nthawi zonse. Ananenanso kuti, "ndikofunikira kwambiri kuganizira za kudya [zakudya zokhala ndi kashiamu ndi vitamini D] tsiku lonse," osati nthawi yomweyo, akutero. Ganizirani izi ngati "nthawi yayitali" yophatikizira michereyi. Koma ngati mukukwanitsa kuchita bwino (kapena kungoiwala), zitha kuthandiza kudyera limodzi. (Zokhudzana: Buku Loyenera la Mkazi Wopeza Kashiamu Yokwanira)

Mapangidwe A Zakudya: masamba obiriwira a calcium (monga broccoli kapena masamba a turnip) okhala ndi nsomba za vitamini D (monga saumoni ndi tuna); bowa kusonkhezera-mwachangu ndi calcium-yolimba tofu. Ponena za izi ...

Popeza kasakanizidwe kameneka ndi kofunika kwambiri pa thanzi la mafupa, sizachilendo kupeza zakudya zokhala ndi calcium (monga mkaka wa mkaka ndi yogurt) wokhala ndi mavitamini D. Zina mwazinthu - mwachitsanzo, zamkaka zopangidwa ndi mbewu - nthawi zambiri zimalimbikitsidwa ndi michere yonse, yomwe ingathandize malinga ndi kuchita bwino komanso kusavuta, akufotokoza a Figueroa. (Kupatulapo amphaka amadzimadzi omwe amadzipangira okha, omwe si calcium yabwino, amanenera Figueroa. Ngati mukufuna michere yonse m'chigulitsidwe chimodzi, mitundu yabwino kwambiri yogula sitolo ndiye chisankho chabwino.)

Vitamini D + Magnesium

Vitamini D imathandizanso kutulutsa m'matumbo a magnesium, mchere womwe umagwira nawo ntchito monga kukonza maselo ndi kugunda kwa mtima, akufotokozera Ivanir. Ndipo zimapezeka kuti, kumverera ndikofanana: Magnesium ndi wopanga mavitamini D kaphatikizidwe, akutero. Izi zikutanthauza kuti magnesium iyenera kukhalapo kuti khungu lipange vitamini D; ndi chitsanzo chabwino cha misewu iwiri.

Mapangidwe A Zakudya: nsomba ya salimoni kapena nsomba za m'madzi - zomwe zimabweretsa vitamini D - yokutidwa ndi amondi m'malo mwa zinyenyeswazi za mkate wa magnesium; saladi wokhala ndi nsomba ndi nsomba za dzungu; bowa chipwirikiti-mwachangu pamwamba ndi ma cashews odulidwa. (Zogwirizana: Ubwino wa Magnesium ndi Momwe Mungapezere Zambiri Pazakudya Zanu)

Zakudya Zamadzimadzi + Mapuloteni

Nthawi zina kukonza mayamwidwe ndiko kumachepetsa zinthu. Umu ndi momwe zimakhalira ndi ma carbs ndi mapuloteni, combo yofunika kwambiri pakukhuta, mphamvu, komanso kuchira pambuyo polimbitsa thupi. "Mukamadya chakudya, kuphatikiza ndiwo zamasamba ndi zipatso, zimasanduka glucose," gwero lalikulu la mphamvu m'thupi, akufotokoza a Figueroa. Izi zimawonjezera kuchuluka kwa shuga wamagazi, komwe kumakhala yankho labwinobwino. Vuto ndi pamene shuga wanu wamagazi amachuluka nawonso mwachangu, zomwe zimapangitsa kuchuluka kwa shuga m'magazi. Popita nthawi, izi zimatha kuyambitsa kukana kwa insulin komanso kuchuluka kwa magazi m'magazi, zomwe zimawonjezera chiopsezo cha matenda a shuga komanso matenda ashuga, akutero.

Mapuloteni amawonongeka pang'onopang'ono kuposa chakudya. Chifukwa chake, kudya michere nthawi yomweyo kumapangitsa ma carbs kuti achepe pang'onopang'ono, "kuthandizira kukhazikika kwa shuga wamagazi chifukwa ma carbs [amatulutsa] shuga wochepa m'magazi mwakamodzi," akutero Ivanir. Izi ndizofunikira osati kuti mukhale okhuta komanso kuti mukhale ndi mphamvu tsiku ndi tsiku komanso kuti muyambe kuchira pambuyo pochita masewera olimbitsa thupi. Kuchepetsa ma carbs pambuyo pa kulimbitsa thupi kumathandiza kuti minofu ibwezeretse poyambitsa njira yobwezeretsanso malo ogulitsa thupi lanu (mafuta oyambira thupi lanu).

Mapangidwe A Zakudya: oatmeal ndi mbali ya mazira; oatmeal ndi mapuloteni ufa; magawo a apulo kapena chotupitsa cha tirigu wathunthu ndi batala wa nati. (Kapenanso zilizonse zophunzitsira zophunzitsira zomwe zimaphunzitsidwa pambuyo pake ndikulumbirira.)

Cholinga apa ndikugwirizanitsa ma carbs ovuta - omwe ali ndi michere yambiri kuposa anzawo oyengedwa - okhala ndi mapuloteni owonda - omwe ali ndi mafuta ochepa kwambiri.

Curcumin + Piperine

Kampani yayikulu mu turmeric, curcumin ili ndi stellar antioxidant ndi anti-inflammatory properties, malinga ndi kafukufuku wasayansi munyuzipepalayi. Zakudya. Koma monga makatekini a mu tiyi, curcumin "imatengedwa bwino ikamwetsedwa yokha," akutero Ivanir. Chifukwa chake? Imapangidwa mwachangu ndikuchotsedwa ndi thupi, kotero zimakhala zovuta kuti zilowerere zabwino zake zonse.

Yankho: Onjezerani tsabola wakuda kusakaniza. Gulu lake lalikulu - piperine - lingathe kuonjezera bioavailability wa curcumin pafupifupi 2000 peresenti (!!), malinga ndi Ivanir. Piperine imathandiza curcumin kudutsa m'matumbo a m'mimba ndi kulowa m'magazi, motero kumapangitsa kuyamwa, akutero. "Piperine amathanso kuchepetsa kuwonongeka kwa curcumin ndi chiwindi," akuwonjezera, ndikuthandizira kuthana ndi kuchotsa curcumin mwachangu, pomalizira pake kumapatsa thupi lanu nthawi yokwanira kuyamwa chophatikizacho.

Zakudya Zophatikizana: kuwaza tsabola wakuda ndi turmeric pazakudya zophika ndi mafuta, m'mazira opunduka, mu supu, kapena mu mpunga; katsabola wakuda tsabola ku turmeric latte kapena golide mkaka mapuloteni kugwedeza.

Nthaka + Animal Mapuloteni

Ngakhale kuti thupi limafunikira zinc wocheperako, mcherewu umathandizira njira zambiri zakuthupi monga chitetezo cha mthupi, atero a Rachel Werkheiser, MS, RD, katswiri wazakudya ku Sodexo. Malo abwino kwambiri opangira nthaka ndi nyama, monga nkhuku ndi nsomba; zinki m'zakudya zimenezi amatengedwa mosavuta ndi thupi. Bzalani zakudya monga mbewu zonse, nyemba, ndi mbewu zimaperekanso nthaka, atero Werkheiser. Komabe, amakhalanso ndi ma phytates, aka "antinutrient" omwe amalumikizana ndi zinc ndikuchepetsa kuyamwa kwake, malinga ndi Harvard. Thocco Katimba Sukulu ya Chan Yachipatala. (Zokhudzana: Ma Minerals 5 Omwe Amawonjezera Kulimbitsa Kwanu Kwambiri)

Kupititsa patsogolo kuyamwa kwa zinc kuchokera ku mbewu zonse / nyemba / mbewu, ziphatikizeni ndi mapuloteni a nyama, omwe amamangiriza ndi phytate, kuti asagwirizane ndi zinc ndipo, motero, kulola kuyamwa bwino, malinga ndi ndemanga yofalitsidwa mu Zakudya zopatsa thanzi. (Chakudya cha ziweto sichinthu chanu? Kuviika tirigu ndi nyemba m'madzi kwa maola 8 mpaka 12 musanaphike kumathandizanso kuchepetsa kuchuluka kwa phytate, atero a Ivanir.) Komabe, ndibwino kudziwa kuti nthaka kuchokera kuzomera zina - monga bowa kapena kale - imaphatikizidwanso bwino ndi puloteni yanyama, chifukwa "imatha kuwonjezera kuyamwa kwa zinc" makamaka, komwe kumaganiziridwa kuti kumagwira ntchito powonjezera kusungunuka kwake m'matumbo.

Mapangidwe A Zakudya: oatmeal ndi mazira; mtedza mu shrimp chipwirikiti-mwachangu; bowa ndi nkhuku.

Phatikizani zakudya zonse zokhala ndi nthaka - makamaka mbewu zamtundu wa phytate, nyemba, ndi mbewu - ndi zomanga thupi. Nanga zanyama zopangira zinc, monga nyama yofiira, nkhuku, ndi nkhono? Popeza ali kale magwero a mapuloteni, mutha kuwadya nokha osaganiza zophatikiza zinc kuphatikiza mapuloteni.

Mavitamini Osungunuka Mafuta + Mafuta

Thupi limasunga mavitamini A, D, E, ndi K m'mafuta. Mavitaminiwa amafunikiranso mafuta ochokera pachakudya kuti atengeke ndi thupi, malinga ndi zomwe zalembedwazo Ndemanga za Clinical Biochemist. Mavitaminiwa amadziwika pamodzi kuti mavitamini osungunuka mafuta. Izi sizitanthauza kuti muyenera kuyamba kuphika zakudya zanu zonse mu mafuta a nyama yankhumba. M'malo mwake, mudzafuna kusankha mafuta "abwino" osadzaza monga omega-3 ndi omega-6 fatty acids m'malo mwake; mafutawa atha kuthandiza kuchepetsa cholesterol ya LDL ("yoyipa") ndi kuthamanga kwa magazi, zifukwa ziwiri zazikulu zoopsa zamatenda amtima, akufotokoza Figueroa. Chifukwa chake, pophatikiza mafuta opatsa thanzi ndi mavitamini osungunuka mafuta, mutha kupindula ndi kuyamwa bwino kwa vitamini. ndipo chitetezo cha mtima.

Mapangidwe A Zakudya: nsomba ndi sikwashi wokazinga; avocado kale saladi ndi pan-yokazinga tofu; Tilandire ya avocado ndi walnuts, mbewu za mpendadzuwa, edamame, ndi dzira.

Pankhani yophatikiza zakudya, mwayi pano ndi wopanda malire. Mavitamini osungunuka ndi mafuta amakhala ndi zipatso zambiri komanso nyama zamasamba, pomwe mafuta osakwaniritsidwa amatha kupezeka muzakudya monga nsomba zamafuta, mtedza, ndi mbewu. Zakudya zina ngakhale mwachibadwa zimakhala ndi mafuta komanso mavitamini osungunuka mafuta, monga mazira, omwe ali ndi mafuta osakanizidwa ndi vitamini A, malinga ndi Harvard T.H.Sukulu ya Chan Yachipatala.

Onaninso za