8 Ama-Superfoods amahle kakhulu (amasha!)

-Delile

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Uphuza inkomishi yetiye eliluhlaza ngesidlo sasekuseni njalo ekuseni, udle amawolintshi nama-alimondi emsebenzini, bese udla isifuba senkukhu esingenasikhumba, irayisi elinsundu, ne-broccoli eshubile esidlweni sakusihlwa ubusuku obuningi. Ngakho-ke, uhamba kanjani ngokudla okunempilo? Ngokumangazayo kahle-ungumuntu odla imodeli. Kepha ngaphambi kokuba uphinde ushise umpheki welayisi futhi, yazi ukuthi i-repertoire yakho yokudla oku-zama nokuyiqiniso ingahle ibeke engcupheni impilo yakho nokhalo lwakho. "Ukungadli izinhlobo eziningi zokudla kukuncisha izakhamzimba ezithile," kusho uMolly Kimball, R.D., isazi sokudla e-Ochsner Clinic e-Elmwood Fitness Centre eNew Orleans. Futhi ekugcineni uzokhathala yizinsika zakho zemenyu, okuzokwenza ukuthi ukuthoswa kwe-chili-shizi kube nzima kakhulu ukumelana. Ukumboza zonke izisekelo zakho zokudla okunomsoco-futhi uqinise ukunambitheka kwakho-shintshanisa ezinye zezintandokazi zakho ezindala kulokhu kudla okunamandla okuyisishiyagalombili.Lolu hlu olusha lwe-superfoods luzokwenza uzizwe-futhi ubukeke kangcono ngokushesha!

UBEKHONA I-broccoli

YENZA LOKHU I-Broccoli Rabe

I-Broccoli rabe inama-florets aluhlaza afanayo negama njenge-broccoli, kepha imifino ehluke ngokuphelele. Idumile e-Italy (lapho ibizwa ngokuthi i-rapini), lokhu kuluhlaza okunamaqabunga amnyama kunokunambitheka okubabayo kancane. Iqukethe ingxenye yesine yamakholori omzala wayo oyi-cruciferous-ayisishiyagalolunye kuphela inkomishi ngayinye-kanye nenani likavithamini A eliphindwe kabili. Khuluma ngokudla okunamandla. "I-Broccoli rabe iphinde ibe umthombo omuhle we-folate, uvithamini K, kanye ne-beta-carotene," kusho uJonny Bowden, Ph.D., umbhali wezincwadi Ukudla Okunempilo Kakhulu okungu-150 Emhlabeni. Futhi, njenge-broccoli, iphezulu kuma-sulforaphanes, amakhemikhali atholakalayo anomthelela wokuvikela umdlavuza wesisu, wamaphaphu nowebele.

ICEBISO LOKUSEBENZA I-Rabe enamaqabunga amancane inokunambitheka okuthambile kunozakwabo abanamahlamvu amakhulu. IBlanch emanzini anosawoti abilayo imizuzwana engama-30, bese idlulisela esitsheni samanzi eqhwa. Susa bese uyomisa. Ukupheka, gaya i-clove yegalikhi echotshoziwe ku-2 wezipuni zamafutha omnqumo. Faka izinkomishi ezi-4 ze-broccoli rabe bese upheka uze ushise, noma cishe imizuzu emihlanu. Gcoba i-pasta kakolweni, amakhiwane aqoshwe kahle, namantongomane kaphayini athosiwe.

UBEKHONA Ilayisi Elinsundu

YENZA LOKHU I-Amaranth

Ama-Aztec asendulo ayekholelwa ukuthi ukudla i-amaranth kungawanika amandla amakhulu, futhi ngesizathu esihle: Lokhu okusanhlamvu okunambitha amantongomane kuwukuphela kwemithombo engeyona inyama yawo wonke ama-amino acid ayisishiyagalolunye abalulekile, izakhi zamaprotheni. Umzimba usebenzisa la ma-amino acid ukwakha izicubu zomzimba. Ngaphezu kwalokho, cishe ngenani elifanayo lamakholori njengerayisi elinsundu, uthola cishe amaprotheni aphindwe kabili kanye nefayibha ephindwe kathathu. "I-Amaranth nayo inezakhi eziningi zomzimba ezidinga abesifazane, njenge-iron, i-zinc ne-calcium," kusho uLorna Sass, umbhali we Izinhlamvu Eziphelele Zonke Izinsuku, Zonke Izindlela.

ICEBISO LOKUSEBENZA "I-Amaranth ayiwona uhlamvu lwangempela, kodwa imbewu yayo encane ipheka i-pilaf ethambile noma iphalishi elifana ne-polenta," kusho uSass. Uncoma ukubilisa inkomishi engu-1 ye-amaranth ngezinkomishi ezingu-1 3/4 zamanzi, embozwe, cishe imizuzu engu-9, noma kuze kube yilapho sekumuncwa amanzi. Susa ekushiseni bese uhlala imizuzu engu-10. Faka uwoyela omncane womnqumo, iparsley egayiwe, notamatisi oqoshiwe osulwe kahle elangeni. (Ukwenza iphalishi, bilisa imizuzu engama-20 nezinkomishi ezintathu zamanzi nengcosana yesinamoni.) I-amaranth eqhamile ibuye yenze ukudla okugculisayo okunekhalori eliphansi: Shisisa izipuni ezimbili ku-skillet ngaphezu kwezinga lokushisa eliphezulu bese unyakazisa kuze kube yilapho izinhlamvu eziningi seziqhamukile zibe izikhwebu ezikhukhumele. Isizini noshukela nesinamoni.

BUKHONA Ama-alimondi

YENZA LOKHU Amantongomane

Ama-alimondi ayisidlo esifanelekile: Ayaphatheka, ayagcwala, futhi uma ukhathele ukulinda kwakho kwakudala, phonsa ama-walnuts ekujikekiseni. Nakuba aqukethe amafutha amaningi nge-ounce eyodwa ekhonzayo kunama-alimondi (amagremu angu-18 uma kuqhathaniswa no-14), iningi lamafutha ku-walnuts yi-omega-3 fatty acids. "Bangeminye yemithombo embalwa esekelwe ezitshalweni yalawa mafutha anempilo," kusho uSteven Pratt, M.D., umbhali wezincwadi. ISuperFoods Rx: Ukudla okuyishumi nane okuzoshintsha impilo yakho. Iningi labantu baseMelika alinayo i-omega-3s, esiza ukuvikela ekulweni nokudana, i-Alzheimer's kanye nesifo senhliziyo. Eqinisweni, ngo-2004 i-FDA yavumela ukukhangisa okusho ukuthi lawa manati anganciphisa ingozi yesifo senhliziyo. "Ama-walnuts nawo aphezulu kuma-sterols, izakhi zezitshalo ezivimbela ukumuncwa kwe-cholesterol," kusho uPratt. Ucwaningo lubonisa ukuthi ukudla ama-walnuts njalo kungabangela amazinga e-LDL ("bad" cholesterol) ehle ngamaphesenti angu-16. Ngaphezu kwalokho, isifundo sakamuva esishicilelwe kufayela le- Ijenali ye-American College of Cardiology bathole ukuthi abantu abadle cishe ama-walnuts angu-10 ngokudla okunamafutha agcwele i-artery-clogging babhekana nokuvuvukala okuyingozi okuncane emithanjeni yabo yegazi kunalabo ababengenawo amantongomane.

ICEBISO LOKUKHONZA Ukwenza ama-walnuts nge-toast kuveza ukunambitheka kwawo. Faka i-ounce elilodwa (cishe amantongomane ayi-7) eshidini elingavunyelwe bese ubhake ku-350 ° F imizuzu emi-5 kuya kwengu-10, noma upheke ku-skillet esindayo phezu kokushisa okuphakathi naphakathi imizuzu emibili. Chop bese uphonsa i-pancake noma i-muffin batter, noma ufafaze ngaphezulu kwesaladi noma i-yogurt yamafutha aphansi.

BUKHONA Amawolintshi

YENZA LOKHU I-Kiwis

Ubufakazi bokuthi izinto ezinhle yenza woza ngamaphakheji amancane: Lapho ososayensi baseRutgers University behlaziya izithelo ezihlukene ezingu-27, bathola ukuthi i-kiwifruit yayiminyene kakhulu kunomsoco, okusho ukuthi yayinezinga eliphezulu kakhulu lamavithamini namaminerali ngekhalori ngayinye. Ngokwesibonelo, uma kuqhathaniswa newolintshi, i-kiwi enkulu enamakhalori angu-56 iqukethe i-potassium eyengeziwe ngamaphesenti angu-20. “Futhi eduze kwemifino enamaqabunga amnyama, ama-kiwi angomunye wemithombo ephezulu ye-antioxidant lutein, ebalulekile embonweni wakho nempilo yenhliziyo,” kusho uPratt. Eqinisweni, abacwaningi baseNorway bathola ukuthi abantu abadala abaphile kahle abadla ama-kiwifruit amabili ngosuku inyanga yonke banciphisa amafutha abo egazi angama-triglycerides angaholela esifweni senhliziyo—ngamaphesenti angu-15. Ochwepheshe bathi umphumela ungabangelwa amazinga aphezulu esithelo ama-antioxidants.

ICEBISO LOKUKHONZA Uma ukuxebula i-kiwi kubonakala kuwumsebenzi omningi, vele usike ngobude ube ama-wedge amane futhi uyidle njengewolintshi. "Njengoba isikhumba sidliwa, ungaphonsa sonke isithelo ku-blender ukwengeza ukunambitheka okuncane kwe-citrus ku-smoothie," kusho uPratt. Gcina ama-kiwi efrijini kude nama-apula namapheya; lezi zithelo zikhipha igesi ye-ethylene, engadala ukuthi ama-kiwis ahambe kabi.

BUKHONA Isifuba Senkukhu

YENZA LOKHU Ingulube Tenderloin

Namanje awukayamukeli "enye inyama emhlophe"? Cabanga ngalokhu: Ngokwesilinganiso, namuhla ingulube inamaphesenti angama-40 amafutha agcwele umthambo namaphesenti angama-24 amafutha angaphansi kunengulube yeminyaka engu-15 edlule, kubika ucwaningo lwe-USDA oluhlolisise ukusikeka okungu-9 okuhlukene. Okwamanje, inani levithamini B6 ne-niacin engulube selikhuphukile. Lokhu kungenxa yokuthi abalimi banikeze izingulube ukudla okunempilo kule minyaka engamashumi amabili edlule. Izinhlobonhlobo ezincanyana? Ingulube yengulube, ephikisana nesifuba senkukhu esingenasikhumba ngokwama-calories namafutha (ama-calories ayi-101 no-3 gramu wamafutha ngama-ounces amathathu engulube uma kuqhathaniswa nama-calories angama-92 no-1 gram wamafutha enani elifanayo lenkukhu).

ICEBISO LOKUKHONZA Beka ithenda elingu-1/2-pound esikhwameni esikhulu phezu kokushisa okuphakathi nendawo bese usesha uhlangothi ngalunye kuze kube nsundu. Susa inyama epanini uhlanganise 1/4 inkomishi yoviniga webhalsamu, 1 isipuni ushukela onsundu, 1/4 ithisipuni kasawoti kanye 1/8 isipuni pepper omnyama. Faka isipunu phezu kwengulube epanini elincane lokuwosa, bese ubhaka ku-375 ° F imizuzu engama-20. Noma yikuphi okusele kungasetshenziselwa amasemishi: Sakaza isinkwa sikakolweni wonke ngebhotela le-apula noma ibhilikosi eligcinwayo futhi phezulu ngezingcezu ezimbalwa zenyama yengulube, ama-apula asikiwe kanye nelethisi elibomvu lamaqabunga.

BUKHONA Itiye Elihlaza

YENZA LOKHU Itiye Elimhlophe

Lawa mahlamvu ayisiliva, anezimpaphe empeleni avela esitshalweni esifanayo netiye eliluhlaza namnyama, kodwa avunwa ngaphambi kwesikhathi. “Itiye eliluhlaza linotshani obungaphansi, kuyilapho uhlobo olumhlophe lunokunambitheka okumnandi, okuthambile,” kusho u-Bowden. Kodwa ukunambitheka akusona ukuphela kwesizathu sokuzama itiye elimhlophe: Ngokocwaningo lokuqala olwenziwe e-Linus Pauling Institute e-Oregon State University, lingase libe namandla kunetiye eliluhlaza ekuvikeleni umdlavuza. Olunye ucwaningo luphakamisa ukuthi ingase ilwe namagciwane aholela kumagciwane kanye nezifo.

ICEBISO LOKUKHONZA Yize kunezikhwama zetiye ezimhlophe neziphuzo emakethe, uBowden uncoma ukuthenga amaqabunga avulekile njenge-Yinzhen Silver Needle White Tea ($ 30 ngama-ounces amane; inpursuit oftea.com). “Amaqabunga awacutshungulwa kancane, ngakho anempilo,” usho kanje. Zibambe emanzini ashisayo kepha hhayi abilayo cishe imizuzu emibili.

BUKHONA Uhlobo lwenhlanzi

YENZA LOKHU UMackerel

Ukhetha i-salmon ngoba le superfood iphezulu ku-omega-3 fatty acids. Kodwa i-mackerel iqukethe ngisho nangaphezulu kulawa mafutha anempilo. Elinye ibhonasi lokukhetha le nhlanzi ukuthi liphansi kokungcolisa okunjenge-mercury kanye ne-pesticides. AbezokuVikela Kwezemvelo babhale ama-mackerel ase-Atlantic njengenye yezinketho zokudla kwasolwandle eziphezulu ngenxa yezizathu zezempilo nezemvelo. (Ngoba lezi zinhlanzi ziyizinhlobo ezikhula ngokushesha, azikho engcupheni yokuqothulwa njengezinye izinhlobo eziningi.) Uma ukhetha izintambo, uhlobo lwe-Atlantic lunenyama eqinile, emhlophe. Izinhlobonhlobo ze-Pacific oiler, ngokuvamile ezitholakala emathini, zine-flavour efana ne-salmon ekheniwe.

ICEBISO LOKUKHONZA Hlanza bese uphonsa i-mackerel ekheniwe kumasaladi noma ama-casseroles. Noma shaya ama-mackerel burgers ngokuwahlanganisa nama-crackers kakolweni ochotshoziwe, iqanda, nesinongo; pheka ku-skillet ngaphezu kokushisa okuphakathi naphakathi. Ungafaka izibopho ze-Atlantic mackerel nganoma iyiphi iresiphi usebenzisa inhlanzi emhlophe, njenge-mahimahi noma i-bass.

BUKHONA Isipinashi

YENZA LOKHU I-Swiss Chard

I-Swiss chard ine-flavour efana nesipinashi, kodwa ngokuluma nokuluma kwemifino yebhitrudi. Njengesipinashi, sinama-calories aphansi (i-7 inkomishi ngayinye) futhi iqukethe i-lutein evikela umbono, i-vitamin A, ne-beta-carotene. Kodwa i-Swiss chard inenani likavithamini K elingaphezu kokuphindwe kabili. Eqinisweni, inkomishi engu-1 kuphela yemifino enamaqabunga amnyama inikeza cishe ama-micrograms angu-300, noma izikhathi ezingaphezu kwezintathu kunomthamo onconywayo wansuku zonke womsoco. Ukudla okuphezulu kule vithamini eyakha amathambo kubaluleke kakhulu kwabesifazane: Ucwaningo olulodwa olushicilelwe ku Ijenali yaseMelika Yezempilo Yomtholampilo bathole ukuthi abesifazane abadla ngaphezu kwama-microgram angu-109 kavithamini K ngosuku babecishe babe ingxenye yesithathu engozini yokuphuka kwenyonga kamuva ekuphileni kunalabo abathole okuncane.

ICEBISO LOKUKHONZA Yenza i-omelet enempilo usebenzisa i-chard yaseSwitzerland: Esikhathini esikhulu se-skillet, susa inkomishi eyodwa yemifino ku-1 isipuni samafutha omnqumo negalikhi encane; beka eceleni. Thela amaqanda amhlophe ama-4 epanini. Pheka cishe umzuzu, bese ufaka ingxube ye-Swiss chard enkabeni. Songa ngaphezulu, ushise, bese ukhonza.

Thola amathiphu amaningi okumele wazi ukuthi ungaqala kanjani ukudla ngobuhlakani!

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