Momwe Mungapezere Zakudya Zambiri Zakudya Zanu

Zamkati

• Idyani mafuta ndi mavitamini osungunuka ndi mafuta
• Pawiri Zakudya Zomwe Zimakhala Bwino Pamodzi
• Ganizirani Njira Yanu Yophikira
• Khalani Osavuta
• Onaninso za

Mumadziwa kufikira sipinachi kupitilira shuga, koma mumadziwa momwe inu kuphika sipinachi yomwe imakhudza michere ingati yomwe thupi lanu limamwa? Takulandilani kudziko lovuta kwambiri la kupezeka kwa bioavailability, yomwe ndi njira yabwino kwambiri yolankhulira za kuchuluka kwa michere yomwe thupi limatenga mukakonzekera ndikudya chakudya china, atero a Tracy Lesht, RD Nazi zomwe muyenera kuchita kuti mutsimikizire mukulandira zabwino zokulitsa thanzi pakuluma kulikonse.

Idyani mafuta ndi mavitamini osungunuka ndi mafuta

Mavitamini osungunuka ndi mafuta, monga mavitamini A, D, E, ndi K, amachita chimodzimodzi momwe amamvekera: Amasungunuka ndi mafuta. Chotero kuwadya ndi mafuta achilengedwe achilengedwe kungathandize thupi kuyamwa mavitamini mosavuta, akutero Adrienne Youdim, M.D., katswiri wa kadyedwe ka dotolo ku California. Ngati muwonjezera saladi yanu ya sipinachi ndi mafuta a azitona, kapena yonjezerani magawo angapo a avocado ku omelet yanu, ma bonasi anu: Mwakhomerera kale.

Mosiyana ndi mavitamini osungunuka m'madzi (B12, C, biotin, ndi folic acid, mwachitsanzo) omwe amatuluka mumkodzo nthawi iliyonse m'thupi lanu. dongosolo, ngati mutadya kwambiri vitamini wosungunuka mafuta ndiye kuti thupi lanu lidzasunga ndalama zowonjezera ngati mafuta m'chiwindi chanu. Ngati izi zimachitika pafupipafupi, zimatha kubweretsa matenda oopsa, oopsa, komanso owopsa omwe amadziwika kuti hypervitaminosis. Ndizosowa kwenikweni kuti izi zichitike, ndipo zikachitika nthawi zambiri zimachokera pakumwa zakudya zowonjezera mavitamini (m'malo mongomwa mavitamini kudzera pachakudya), koma angathe zichitike.

Kuti mudziwe malo okomawo okwanira koma osakwanira, Lesht akuti ndibwino kwambiri kuti akwaniritse cholowa chake chatsiku ndi tsiku (RDA) - chimakhala pamlingo womwewo kuti thupi lanu lipindule pazopindulitsa zonse-osapitilira muyeso wapamwamba wolowera ( UL). Ndipo chilichonse chomwe mungachite, musadumphe mavitamini osungunuka mafuta m'malo mwa omwe amasungunuka m'madzi okha. Mavitamini aliwonse amatenga gawo lofunikira kuti mukhale ndi thanzi labwino, akutero a Youdim, chifukwa chake simungasinthanitsane.

Pawiri Zakudya Zomwe Zimakhala Bwino Pamodzi

Zowona: Zophatikiza zakudya zina ndizabwinoko kuposa zina (ha, moni, PB&J), ndipo izi zimakhala zoona pankhani ya kuchuluka kwa michere yomwe thupi limatenga. Tengani masamba ndi mafuta, mwachitsanzo. Kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition anapeza kuti anthu amamwa kwambiri carotenoids opezeka mu saladi wodzazidwa ndi sipinachi, letesi, tomato, ndi kaloti pamene anali ndi chovala chodzaza mafuta m'malo mopanda mafuta kapena osakhala mafuta. Mukufuna kuti thupi lanu likhale ndi carotenoids monga beta-carotene, lycopene, lutein, ndi zeaxanthin chifukwa zimathandiza kuteteza thupi kumatenda. Kuphatikizanso apo, ma carotenoids ngati lycopene amapindula kawiri pokhala ophatikizana ndi mafuta chifukwa amasungunuka mafuta. Umboni: Kafukufuku wochokera ku Yunivesite ya Ohio State adapeza kuti anthu amatenga ma lycopene nthawi 4,4 pomwe salsa yopangidwa ndi phwetekere imaphatikizaponso ma avocado.

Chosakanikirana china cha nyenyezi zonse, makamaka ngati ndinu wosadya nyama: Kumangiriza chitsulo chosakhala nyama, monga tofu, ndi vitamini C. Iron yochokera ku nyama imadziwika kuti heme iron, ndipo imapezeka mosavuta kuti thupi lanu lizitha kuyamwa kuposa chitsulo chosapanga heme. Koma vitamini C imatha kuwonjezera kuyamwa kwa chitsulo chosakhala cha heme, atero a Lesht. Choncho yesani saladi ya sipinachi yokhala ndi tofu ndi broccoli, tsabola wofiira, magawo a lalanje, kapena sitiroberi, akutero.

Ganizirani Njira Yanu Yophikira

Kuphika kumakhudzanso kuchuluka kwa michere yomwe thupi lanu limayamwa. Mwambiri, kuphika kumathandizira kupezeka kwa chakudya, atero a Youdim, koma si lamulo lovuta. Mavitamini osungunuka m'madzi, makamaka, amatha kutentha ndi madzi, malinga ndi kafukufuku wofalitsidwa mu European Journal of Clinical Nutrition. "Amataya michere yambiri panthawi yophika monga kuwira chifukwa michere imatulukira m'madzi," akutero a Lesht.

M'malo mongotsanulira madziwo pasinki, yesetsani kuwagwiritsanso ntchito mu supu, mphodza, kapena msuzi, akutero. Kapena perekani nkhumba zanu m'malo mowotcha. Ngati mukuyenera kugwiritsa ntchito kutentha ndi madzi, Lesht akuti ndibwino "cholinga chochepetsera nthawi yophika ndikugwiritsa ntchito madzi ochepa ndi kutentha pang'ono kuti mutenge michere yambiri." Ndipo zamasamba zomwe zimafuna nthawi yophika yayitali, pamakhala kubera mwachangu: Dulani zidutswa zing'onozing'ono musanaponyedwe m'madzi. Zing'onozing'ono = kuphika mofulumira.

O, ndipo musawope kugwiritsa ntchito microwave - sizimachotsa zakudya zamafuta. Ndipotu, kafukufuku wofalitsidwa mu Journal of Food Science anapeza broccoli yowira ndi nthunzi inadula misinkhu yake ya vitamini C ndi 34 ndi 22 peresenti motsatira, pamene broccoli wa microwave anapachikidwa pa 90 peresenti ya ndalama zoyambirira.

Kumbali ina, zakudya zina zimapindula ndi kutentha pang'ono chifukwa zimathandiza kuphwanya makoma a maselo, zomwe zimapangitsa kuti thupi likhale losavuta kuyamwa zakudyazo. Zoonadi, tomato wolemera kwambiri wa lycopene ndi wopindulitsa mu avocado salsa, koma amakhala ndi thanzi labwino akaphikidwa: Kafukufuku wofalitsidwa mu Briteni Journal of Nutrition adapeza kuti ochita nawo kafukufuku adamwa lycopene yopitilira 55 peresenti pamene msuzi wa phwetekere uphikidwa kwa mphindi 40.

Khalani Osavuta

Ngati mukumva kuti mwathedwa nzeru ndi kutha kwa bioavailability, Lesht akuti ndibwino kungoyang'ana pakudya zakudya zopatsa thanzi zomwe zimaphatikiza mitundu yonse ya utawaleza. "Simuyenera kulendewera kupezeka ndi kuphika kwa zakudya chifukwa, kumapeto kwa tsiku, chakudya chanu chimayenera kukhala chosangalatsa kwa inu," akutero. "Ndikofunika kwambiri kudya zipatso ndi ndiwo zamasamba zophikidwa ndikukonzekera momwe mumakondera kuposa kukhala okhudzidwa kwambiri ndi kupezeka kwawo ndi kuchepa kwa michere chifukwa chophika. Mu dongosolo lalikulu lazinthu, kudya masamba ndikungoyamwa 50% ya Zakudya zake zili bwino kuposa kusadya masambawo. "

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