Akatswiri 10 a Zakudya Zapamwamba Zapamwamba Amati Mutha Kudumpha

Zamkati

• Açaí
• Makala Oyambitsidwa
• Mkaka Wa Ng'ombe Waiwisi
• Apple Cider Vinyo woŵaŵa
• Msuzi Wamakangaza
• Msuzi Wamfupa
• Collagen
• Bowa la Adaptogenic
• Ufa Wobiriwira Wobiriwira
• Bulletproof Coffee ndi MCT Mafuta
• Onaninso za

Zakudya zopatsa thanzi, zomwe zidakhalapo kale, zakhala zofala kwambiri kotero kuti ngakhale omwe alibe chidwi ndi thanzi komanso thanzi amadziwa zomwe ali. Ndipo sichinthu choyipa ayi. "Nthawi zambiri, ndimakonda zakudya zapamwamba," akutero Liz Weinandy, RD., katswiri wazakudya wolembetsedwa mu dipatimenti ya Nutrition and Dietetics ku The Ohio State University Wexner Medical Center. "Zimayang'anitsitsa zakudya zopatsa thanzi zomwe zimakhala ndi michere yambiri yomwe imadziwika kuti ndi yofunikira kuti munthu akhale ndi thanzi labwino." Eeh, izi zikuwoneka ngati zabwino kwa ife.

Koma pali zovuta zina chifukwa cha zakudya zabwino kwambiri, malinga ndi akatswiri azaumoyo. "Ndikofunikira kwambiri kuti anthu azikumbukira kudya chakudya chimodzi kapena ziwiri sizitipangitsa kukhala athanzi," akutero a Weinandy. Dikirani, ndiye kuti mukutanthauza kuti sitingadye pizza nthawi zonse kenako ndikuzinyamula ndi smoothie yodzadza ndi chakudya ?! Bummer. "Tiyenera kudya zakudya zosiyanasiyana zathanzi pafupipafupi kuti tikhale ndi thanzi labwino," akufotokoza.

Kuphatikiza apo, zakudya zapamwamba zapamwamba zomwe zimachokera kumadera achilendo kapena zopangidwa ndi labu zitha kukhala zokwera mtengo. "Zakudya zabwino kwambiri nthawi zambiri zimakhala zodula chifukwa zimasinthidwa kwambiri kukhala mawonekedwe a ufa kapena mapiritsi ndikuyenda kuchokera padziko lonse lapansi kuti mufike ku mbale yanu," akutero a Amanda Barnes, R.D.N. Ndipo nthawi zina, mutha kupeza zinthu zomwezo zomwe zimapangitsa kuti zakudya zabwinozikuluzi zikhale zopindulitsa pamitengo yotsika mtengo kwambiri yomwe mumawona m'sitolo.

Kuphatikiza apo, pali mfundo yoti kutsatsa kozungulira ma superfoods kungakhale kosokeretsa. "Ngakhale sindimachotsa zakudya zabwino kwambiri chifukwa zimatha kukhala zopatsa thanzi, zakudya izi sizingakhale zoyenera kwa aliyense chifukwa chakudya si" kukula kwake kumakwanira zonse, "akutero Arti Lakhani, MD, ndi oncologist wothandizirana naye AMITA Health Adventist Medical Center Hinsdale. "Zakudya zabwino kwambiri zimangopereka malonjezo awo ngati azidya moyenera, kukonzedwa bwino, ndi kudyedwa nthawi yoyenera. Tsoka ilo, sitikudziwa momwe michere ya zakudya izi imathandizira. Aliyense ndiwosiyana ndi momwe amakonzera zakudya zomwe amadya. "

Ndili ndi malingaliro, nazi zakudya zotchuka kwambiri zomwe zidasinthidwa chifukwa chathanzi lawo, mwina chifukwa kafukufuku amene akusowa akusowa kapena chifukwa mutha kupeza zakudya zomwezo kuchokera kuzakudya zotsika mtengo, zosavuta kupeza. Ngakhale zambiri za superfoods izi siziri zoipa kwa inu, zakudya zopatsa thanzi zimati simuyenera kuzitulutsa thukuta ngati simungathe (kapena simukufuna!) kuzikwaniritsa pazakudya zanu. (PS Nazi zina mwa zakudya zapamwamba za OG katswiri wina wazakudya akuti mutha kudumpha.)

Açaí

"Zipatso zofiirazi zimapezeka ku South America ndipo zili ndi anthocyanin yambiri, yomwe ndi antioxidant yopindulitsa pochepetsa ma khansa ena," akutero a Weinandy. Kuphatikiza apo, amapangira mbale za smoothie zokoma kwambiri. "Ngakhale kuti açaí ndi chakudya chapamwamba, ndizovuta kupeza ku US ndipo ndi okwera mtengo. Zambiri zimatha kukhala nazo, koma zochepa kwambiri monga timadziti ndi yogati. Kubetcherana kwabwino ndi blueberries kapena zipatso zina zofiirira monga mabulosi akuda kapena raspberries wakuda. , zonse zomwe zimalimidwa ku US ndipo zimakhala ndi ma anthocyanins ofanana ndi zipatso za açaí. " (Zokhudzana: Kodi Açaí Bowls Ndiathanzidi?)

Makala Oyambitsidwa

"Makala oyaka ndi amodzi mwazakumwa zaposachedwa kwambiri, ndipo mwina mudzawapeza kumalo ogulitsira madzi am'deralo," akutero Katrina Trisko, RD, katswiri wazakudya wolembetsedwa ku NYC. (Chrissy Teigen amadziwika kuti ndi wokonda kuyeretsa makala amoto.) "Chifukwa cha makhalidwe ake otsekemera kwambiri, makala amagwiritsidwa ntchito poyang'anira mopitirira muyeso kapena kumwa mwangozi mankhwala akupha. makina athu tsiku ndi tsiku, "akutero a Trisko. Timabadwa ndi mankhwala ochotsera poizoni: chiwindi ndi impso zathu! "Chifukwa chake m'malo mongowononga ndalama zakumwa izi, muziyesetsa kudya chakudya chokwanira, chomera chomera kuti muthandizire chitetezo chamthupi komanso chimbudzi kuti mukhale ndi thanzi labwino," akutero.

Mkaka Wa Ng'ombe Waiwisi

"Njira yotchuka kwambiri yothira mkaka wa ng'ombe nthawi zambiri imanenedwa kuti imachulukitsa mabakiteriya abwino, imalimbitsa chitetezo chamthupi, ndikuchepetsa kuopsa kwa mphumu ndi chifuwa," akutero a Anna Mason, R.D.N. Ndipo ngakhale pali kafukufuku wochepa yemwe amachirikiza zonenazi, kafukufuku wambiri pamutuwu akuwonetsa kuti mkaka wosakanizidwa ndi *wakha* wathanzi ngati mkaka wosaphika. "Zikuwoneka ngati mkaka wosaphika ulibe phindu lenileni," akutero Mason. Komanso, mwina sizingakhale zotetezeka kwathunthu kumwa. "Popanda njira ya pasteurization kupha mabakiteriya oyipa, mkaka waiwisi ndi zambiri nthawi zambiri zimayambitsa matenda osiyanasiyana obwera chifukwa cha zakudya. Ngakhale kuchokera ku ng'ombe zathanzi komanso zoyera, pamakhala chiopsezo chakudya poyizoni. Ndiye kuitana chiyani? Mapindu azaumoyo: mwina ochepa. Mgwirizano wofufuza: suyenera kutetezedwa. "(BTW, werengani izi musanapereke mkaka.)

Apple Cider Vinyo woŵaŵa

Pali zabwino zambiri zokhudzana ndi ACV chifukwa cha ma asidi ake, malinga ndi a Paul Salter, RD, CSC.S. Akuti, itha kuthandiza kuwongolera shuga wamagazi, kukonza chimbudzi, kuchepetsa kupindika, kukonza chitetezo chamthupi, kulimbitsa thanzi la khungu-ndipo mndandanda umapitilira. Vuto lokhalo? "Phindu la shuga m'magazi limawonetsedwa mwa odwala matenda ashuga, osati anthu athanzi," akutero a Salter. Izi zikutanthauza kuti sitikudziwa ngati ACV ili ndi zotsatira zabwino za shuga kwa omwe alibe matenda ashuga. Kuphatikiza apo, "zabwino zake zina ndizochulukirapo popanda kafukufuku wothandizira zonena zawo," akutero a Salter. Kafukufuku wochitidwa pa nyama akuwonetsa mwina zimakhudza pang'ono kuchuluka kwa mafuta m'mimba, koma mpaka izi zikawonetsedwa mwa anthu, ndizovuta kunena ngati zili zovomerezeka. "Apple cider viniga siyabwino m'njira iliyonse, koma maubwino ake akuwoneka kuti akukokomeza kwambiri," akumaliza a Salter. (Osanenapo, mwina kukuwonongerani mano.)

Msuzi Wamakangaza

"Walimidwa m'mbiri yonse, makangaza atchuka posachedwa chifukwa chotsatsa kuchokera kumakampani ngati POM Wonderful," akutero Dr. Lakhani. Pali umboni wina wosonyeza kuti madzi a makangaza ndi zochotsera zimatha kuchepetsa kupsinjika kwa okosijeni komanso mapangidwe aulere, zomwe zimapangitsa kukhala odana ndi yotupa komanso odana ndi carcinogenic. "Komabe, chowonadi ndichakuti zonsezi zili mu labu komanso maphunziro oyambira zinyama. Palibe chidziwitso mwa anthu, ndipo monga mungaganizire, zinthu zambiri zomwe zimagwira nyama zabu sizikhala ndi zomwezo mwa anthu," Dr. Lakhani akuloza. Ngakhale makangaza ndi abwino kwa inu ambiri, madzi a zipatso amakhala ndi shuga wambiri, omwe amalimbikitsa kutupa, malinga ndi Dr. Lakhani. Mutha kupezanso ma antioxidant omwewo kuchokera ku zakudya monga ma blueberries, raspberries, ndi mphesa zofiira. "Kabichi wofiira ndi biringanya amakhalanso ndi ma anthocyanins ndipo ndi zakudya zomwe zili ndi index ya glycemic yotsika," akuwonjezera.

Msuzi Wamfupa

"Adanenedwa kuti akuchiritsa thirakiti la GI komanso matumbo otayikira, msuzi wa mafupa amapangidwa ndikuwotcha ndikuwotchera mafupa a nyama ndi zitsamba ndi masamba ena kwa maola 24 mpaka 48," akutero Weinandy. "Msuzi wa mafupa ndi wofanana ndi msuzi wamba, koma mafupa asweka ndipo mchere ndi collagen mkatimo zimakhala gawo la msuzi wamafupa." Pakadali pano, zili bwino. "Nkhani imabwera pamene zinthu zina zomwe zasungidwa mkati mwa mafupa zimatuluka ndi michere, makamaka kutsogolera." Ngakhale kuti si msuzi wonse wamafupa womwe ungakhale ndi lead, Weinandy akuwona kuti ndibwino kukhala otetezeka kuposa chisoni. "Pachifukwa ichi, sindikulimbikitsa kuti anthu azimwa msuzi pafupipafupi. Gwiritsani ntchito msuzi wokhazikika, womwe ndi wotsika mtengo kwambiri, ndipo idyani chakudya chonse chopatsa thanzi."

Collagen

Collage ndiyodabwitsa kwambiri pakadali pano. Tsoka ilo, kafukufuku ameneyu sakuyeneranso chisangalalo chonse pongowonjezera. Iyenera kukonza kukhathamira kwa khungu, mafupa, komanso kulumikizana, komanso kupindulitsa kugaya chakudya. "Ngakhale palibe zotsatira zoyipa zomwe zalembedwa, zopindulitsa za khungu sizokwanira, m'maphunziro ena, kukhala ofunikira," akutero Barnes. Kuphatikiza apo, pali mfundo yakuti "izi ndizowonjezera zomwe muyenera kumwa tsiku lililonse kwa nthawi yayitali kuti muthe kuwona mapindu a thupi lanu," akutero Barnes. "Ndiokwera mtengo kwambiri, ndipo anthu ambiri ali ndi kolajeni wachilengedwe wokwanira m'matupi awo omwe safunikanso kuwonjezerapo." (Zogwirizana: Kodi Muyenera Kuonjezera Collagen Pazakudya Zanu?)

Bowa la Adaptogenic

Izi zimaphatikizapo reishi, cordyceps, ndi chaga, ndipo akuti amathandizira kuwongolera dongosolo lanu la adrenal. ’Mitundu itatu iyi ya ufa wa bowa imagulitsidwa ngati zowonjezera zolimbitsa thupi komanso zoletsa kutupa," akutero Trisko. Adaptogens akhala akugwiritsidwa ntchito ngati mankhwala achi China komanso machitidwe a Ayurvedic, koma palibe kafukufuku wambiri wokhudzana ndi thanzi lawo mwa anthu. "M'malo mwake, amalimbikitsa kusungitsa firiji yanu ndi mitundu yambiri yazipatso, zipatso, ndi ndiwo zamasamba sabata komanso kuphika ndi zonunkhira zotsutsana ndi zotupa monga turmeric, adyo, ndi ginger.

Ufa Wobiriwira Wobiriwira

Mwinamwake mwawonapo izi mu golosale ndikuganiza, "Bwanji osawonjezera izi ku smoothies yanga?" Koma nthawi zambiri, ufa uwu uli ndi phindu lochepa kwambiri la thanzi. "Pazakudya zonse zabwino kwambiri, ndi iyi yomwe imakhumudwitsa mtima wanga wazakudya," akutero Mason. "Mafuta ambiri obiriwira sangakhale oyipa mwachilengedwe, koma vuto ndikuti chipatso ndi ufa wa veggie uli ngati mavitamini opangidwa kuchokera kuzokolola kuposa momwe ziliri ndi zipatso kapena veggie. Zachidziwikire, atha kunena kuti adawonjezerapo mitundu 50 yosiyanasiyana Koma sikufanana ndi kudya masamba onsewo kapena zipatso zonse,” akufotokoza motero. Ndichoncho chifukwa chiyani? "Mukutaya ulusi komanso zinthu zatsopano komanso zatsopano za zokololazo. Nthawi zambiri, matupi athu amasintha, kuyamwa, ndikugwiritsa ntchito mavitamini ndi michere yonse moyenera kuposa zopangira ndi zowonjezera," akutero a Mason. Mfundo yofunika? "Ufa wobiriwira sungalowe m'malo mwa zipatso ndi ndiwo zamasamba zenizeni. Kwambiri, zimatha kulimbikitsa.Ngati mulibe bajeti yochepa, musagwiritse ntchito phulusa. Kafukufuku amathandizira zakudya zonse. "

Bulletproof Coffee ndi MCT Mafuta

Mwinamwake mwamvapo za kuika batala, mafuta a kokonati, ngakhale mafuta apakati-triglycerides (MCT) mu khofi wanu kuti muwonjezere mphamvu. Izi zimadziwikanso kuti khofi woletsa zipolopolo, ndipo amalengezedwa kuti apereke "mphamvu zoyera" komanso kulimbikitsa chidziwitso, akutero Trisko. "Komabe, pali kafukufuku wochepa wotsimikizira kuti mafuta amtunduwu amakhala ndi thanzi labwino kwa nthawi yayitali. Kumapeto kwa tsikulo, mumangomwa kapu ya khofi wamba ndi chakudya cham'mawa chokhala ndi mapuloteni otsika komanso wathanzi. mafuta, ngati chidutswa cha toast yambewu yonse ndi avocado ndi dzira lokazinga mafuta, "akufotokoza. "Kusankha chakudya chamafuta ndi mafuta ndi mapuloteni athanzi kumapangitsa kuti m'mimba ndi m'maganizo mwanu mukhale mokwanira m'mawa wanu."

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