Ukudla Okungcono Kakhulu Ongakudla Ndawonye ukuze Umunce Izakhi

-Delile

• I-Catechins + i-Vitamin C
• I-Vitamin C + I-Iron-based Iron
• I-calcium + Vitamin D
• I-Vitamin D + Magnesium
• Ama-carbohydrate + Amaprotheni
• I-Curcumin + Piperine
• Zinc + Animal Amaprotheni
• Amavithamini Ancibilikayo Amafutha + Amafutha
• Buyekeza kwe-

Uma kukhulunywa ngokudla okunomsoco, kulula ukucabanga ngemisoco ehamba emzimbeni wakho njengabagibeli abancane, ishaya indlela eya kumaseli nezicubu. Futhi nakuba ngokuqinisekile kwenza okubonakalayo okujabulisayo, akulula kangako. Isibonelo: Ezinye izakhamzimba azimuncwa kahle uma uzidla wodwa. Esikhundleni salokho, badinga ukubhangqwa okunye izakhi ukuze umzimba wakho uthole okuningi kuzo - futhi lokho kulula njengokudla izinhlanganisela ezithile zokudla ndawonye.

Ukwenza kanjalo kuvumela izakhi ezishiwo ukuthi zihlanganyele futhi kubangele ukusabela kwamakhemikhali okudingekayo ukusekela ukumuncwa okuphezulu, kusho u-Alice Figueroa, M.P.H., R.D.N., umsunguli we-Alice eFoodieland. Ngokuphambene, uma udla lezi zakhi zomsoco ngokwehlukana, esinye kungenzeka ukuthi sesigaywe futhi siphuke ngesikhathi udla esinye, ekugcineni sinciphisa amathuba okuthi lezi zibili zihlanganyele futhi ukwazi ukuvuna izinzuzo ezingaba khona.

Kepha linda - wazi kanjani ukuthi udla ngokwanele isakhi ngasinye ukuze uqinisekise ukumuncwa okuphezulu? Ukuhlanganisa nje izakhamzimba ekudleni okulinganiselayo, okumibalabala kuzokwenza umsebenzi wenziwe, ngokusho kukaFiueroa. "Indlela efinyeleleka kakhulu futhi engokoqobo yokwenza ukubhanqwa kokudla ukudla ipuleti elihlukahlukene elihlanganisa izithelo nemifino enemibala, amafutha anempilo, namaprotheni," esho. "Uma unokudla okwembabala, okwahlukahlukene nokudla okulula, kungenzeka ukuthi uthola zonke izakhamzimba ozidingayo ekudleni ngaphandle kokukhathazeka ngokulinganisa izingxenye noma izinsiza."

Phambili, funda mayelana nokubhangiswa kwezakhi zomzimba okubalulekile eziyisishiyagalombili, kanye nama-combos okudla aphakanyisiwe avela kubadli bezokudla ukuze ukwazi ukufaka kalula i-duo ngayinye yezakhi ekudleni kwakho.

I-Catechins + i-Vitamin C

Uma ungumuntu othanda kakhulu itiye, kungenzeka ukuthi uke wezwa ngamakatini, ama-compounds wetiye enza ukuthi isiphuzo sikuzuzele kahle. Ama-Catechins angama-antioxidants, okusho ukuthi alwa nengcindezi ye-oxidative ngokuqeda ama-radicals mahhala. (Ukucindezeleka okweqile kwe-oxidative, i-BTW, kungaholela ezimweni ezingapheli ezihlanganisa nesifo senhliziyo, isifo samathambo, nomdlavuza.) Kukhona ukubamba, noma kunjalo: Ngokwabo, ama-catechin awazinzile ezindaweni ezingathathi hlangothi noma ezingena-acidic ezifana namathumbu ethu, kusho uMichelle. Nguyen, RD, ingcwethi yokudla ebhalisiwe eKeck Medicine yase-University of Southern California. Lapho ewodwa, ama-catechin athambekele ekuwohlokeni, okuholela ekumunceni kabi ngokuphelele.

Faka uvithamini C, isakhi esibalulekile esibandakanyeka ekusebenzeni kwamasosha omzimba kanye nokuhlanganiswa kwe-collagen. I-Vitamin C yenza imvelo yamathumbu ibe ne-asidi, evimbela i-catechin ekonakalisweni, ngokusho kuka-Kylie Ivanir, M.S., R.D., uchwepheshe wezokudla obhalisiwe kanye nomsunguli we-Intain Nutrition. Lokhu kukhulisa ukumuncwa kwabo emathunjini, kuqinisekiswe ukuthi umzimba wakho ungasebenzisa lobo buhle be-antioxidant. (Okuhlobene: Ukudla Okucebile Kakhulu Kwe-Antioxidant Okuzothengiswa, Izibalo)

Ukumataniswa kokudla: izithelo ezinovithamini C ezinetiye noma i-smoothie esekwe itiye

Inhlanganisela yakudala yejusi kalamula kanye netiye iyisibonelo esiphelele. "Ungabheka nezinketho zetiye esezenziwe [ezine-vitamin C eyengeziwe], kepha ukufaka ingquza (kukalamula omusha) kungcono kakhulu," kusho u-Ivanir. Hhayi uhlanya ngetiye elishisayo? Yenza i-matcha green tea smoothie ngama-strawberry noma isithelo esigcwele uvithamini C osithandayo, kuphakamisa uNguyen.

I-Vitamin C + I-Iron-based Iron

I-Vitamin C ibuye ithuthukise ukumunca i-non-heme iron, uhlobo lwensimbi olutholakala ekudleni kwezitshalo njengobhontshisi, udali, amantongomane, imbewu, i-tofu, nesipinashi. I-iron iyadingeka ekwenzeni ama-hormone nokuthwala umoya-mpilo egazini. Kodwa-ke, ngenxa yokwakheka kwayo kwamakhemikhali, i-non-heme iron inokutholakala okuphansi kokutholakala, okusho ukuthi ayitholi kalula amathumbu. (FYI, olunye uhlobo lwensimbi i-heme iron, etholakala emikhiqizweni yezilwane efana nenkukhu, inyama yenkomo, izinhlanzi zasolwandle, nezimbaza, imunca kalula iyodwa, kusho uFigueroa.)

Ukumatanisa i-iron engeyona i-heme ne-vitamin C kungakhuphula ukumuncwa komuntu wangaphambili, njengoba uvithamini C wenza isibopho esincibilikayo (aka dissolvable) ne-non-heme iron, ngokusho kwesihloko esishicilelwe ku Ijenali Yezondlo kanye neMetabolism. Futhi lokhu kuguqula ukwakheka kwamakhemikhali kwensimbi engeyona i-heme ibe yifomu elimuncwa kalula amaseli wamathumbu, kuphawula uFigueroa.

Ukumataniswa kokudla: ukukhama kukalamula wesobho esitsheni; izinti ze-bell pepper nge-hummus; utamatisi ongezelelwe nopelepele wensimbi oxutshwe nopelepele kabhontshisi omnyama. (Okuhlobene: Ungayipheka Kanjani NgeCitrus Ukuze Uthuthukise I-Vitamin C)

I-calcium + Vitamin D

Akuyona imfihlo ukuthi i-calcium ibalulekile empilweni yethambo, kepha ukumane usebenzise i-calcium akwanele; uzodinga ukufuthela ku-vitamin D, futhi. "I-Vitamin D iyadingeka ukuze kwandiswe ukumuncwa kwe-calcium," kusho uFigueroa. Isebenza ngokuhambisa i-calcium ngamaseli emathumbu, ngokusho kokubuyekezwa kwesayensi kufayela le- Ijenali Yomhlaba YeGastroenterology. Eqinisweni, ngaphandle kukavithamini D owanele, uzokwazi kuphela ukuthola amaphesenti ayi-10 kuye kwayi-15 we-calcium oyidlayo, kuphawula i-Figueroa. (Okuhlobene: Izimpawu Eziphansi Vitamin D Wonke Umuntu Okufanele Azazi Ngazo)

Kumele uqaphele ukuthi akudingeki ukuthi udle i-vitamin D ne-calcium ngasikhathi sinye ngqo ukuze ukwandise ukumuncwa, kusho uFiueroa. Lokhu kungenxa yokuthi uvithamini D uncibilika kumafutha, okusho ukuthi ugcinwa esicutshini sakho esinamafutha isikhathi eside, uyachaza. Njengomphumela, umzimba wakho uhlala une-vitamin D njalo. Lokho kusho ukuthi, "kubaluleke kakhulu ukugxila ekudleni okuphelele [kokudla okunothe nge-calcium novithamini D] usuku lonke," kunokuba kube ngasikhathi sinye, uyaphawula. Kucabange "njengohlaka lwesikhathi" olubanzi lokumatanisa lezi zondlo. Kepha uma ukhuluma ngokusebenza kahle (noma ukhohlwa nje), kungasiza ukukudla ndawonye. (Okuhlobene: Umhlahlandlela We-Fit Woman Wokuthola I-calcium Enele)

Ukubhangqa kokudla: imifino ye-cruciferous ecebile nge-calcium (efana ne-broccoli noma imifino ye-turnip) enezinhlanzi ezinothe ngo-vitamin D (njenge-salmon ne-tuna); amakhowe agovuza nge-tofu ene-calcium. Ngikhuluma ngalokhu ...

Njengoba le combo ibaluleke kakhulu empilweni yamathambo, kuvamile ukuthola ukudla okune-calcium eningi (njengobisi lobisi neyogathi) okuqiniswe ngovithamini D. Eminye imikhiqizo - okungukuthi ubisi olusekelwe ezitshalweni - ivame ukuqiniswa ngazo zombili izakhi, ezingasiza. mayelana nokusebenza kahle kanye nokulula, kuchaza uFigueroa. (Okuhlukile amabisi enati enziwe ekhaya, okungeyona imithombo emihle ye-calcium, kuphawula i-Figueroa. Uma ufuna zombili izakhamzimba kumkhiqizo owodwa, izinhlobo eziqinisekisiwe ezithengwe esitolo yizona ezingcono kakhulu.)

I-Vitamin D + Magnesium

U-Vitamin D ubuye andise ukumunzwa kwamathumbu kwe-magnesium, okuyiminerali ebandakanyeka emisebenzini efana nokulungiswa kwamaseli nokushaya kwenhliziyo, kuchaza u-Ivanir. Futhi njengoba kuvela, umuzwa uyavumelana: I-Magnesium iyi-cofactor ye-vitamin D synthesis, uthi. Lokhu kusho ukuthi i-magnesium idinga ukuba khona ukuze isikhumba senze uvithamini D; yisibonelo esiphelele semigwaqo emibili.

Ukubhangqa kokudla: i-salmon noma i-trout - eletha uvithamini D - ogcotshwe ngama-alimondi esikhundleni sezinhlaka zezinkwa zalelo thanga le-magnesium; isaladi ifakwe usalimoni nembewu yamathanga; amakhowe agovuza-athosiwe anama-cashews aqoshiwe. (Okuhlobene: Izinzuzo zeMagnesium nokuthi Ungakuthola Kanjani Ekudleni Kwakho)

Ama-carbohydrate + Amaprotheni

Kwesinye isikhathi ukwenza ngcono ukumuncwa kumayelana nokubambezela izinto. Injalo indaba yama-carbohydrate namaprotheni, inhlanganisela ebalulekile yokusutha, amandla, kanye nokululama kwangemva kokujima. “Lapho [u]dla ama-carbohydrate, okuhlanganisa imifino nezithelo, aqhekeka abe ushukela,” umthombo oyinhloko wamandla omzimba, kuchaza uFigueroa. Lokhu kwandisa amazinga kashukela egazini lakho, okuyimpendulo engokwemvelo nejwayelekile. Inkinga kuba lapho ushukela wakho wegazi wanda futhi ngokushesha, kubangele uketshezi lukashukela egazini. Ngokuhamba kwesikhathi, lokhu kungaholela ekumelaneni ne-insulin kanye namazinga aphezulu eglucose egazini, kukhulise ubungozi bakho bama-prediabetes nesifo sikashukela, usho kanjalo.

Amaprotheni aphuka ngesilinganiso esincane kunama-carbohydrate. Ngakho-ke, ukudla izakhi zomzimba ngasikhathi sinye kuvumela ama-carbs ukuthi ehle kancane, "okusiza ukuzinzisa amazinga kashukela egazini ngoba ama-carbs [akhipha] ushukela omncane egazini ngesikhathi esisodwa," kusho u-Ivanir. Lokhu kubalulekile hhayi nje ukugcina ukusutha namandla nsuku zonke kodwa futhi nokululama ngemva kokuzivocavoca. Ukwehlisa amanye ama-carbs ngemuva kokuzivocavoca umzimba kusiza ekululameni kwemisipha ngokuqalisa inqubo yokugcwalisa izitolo zomzimba wakho (umthombo wokuqala kawoyela).

Ukubhangqa kokudla: oatmeal nohlangothi lwamaqanda; i-oatmeal ne-protein powder; izingcezu ze-apula noma ubhontshisi ogcwele ukolweni nebhotela le-nut. (Noma noma yikuphi kwalaba baqeqeshi bokudla okulula ngemuva kokuzivocavoca kanye nezazi zokudla zifunga.)

Umgomo lapha uwukubambisene nama-carbohydrate ayinkimbinkimbi - aminyene kakhulu kunomsoco kunozakwabo abacolisisiwe - anamaprotheni amancane - aphansi ngamafutha agcwele.

I-Curcumin + Piperine

Isakhi esiyinhloko esise-turmeric, i-curcumin sinezimpawu ze-stellar antioxidant kanye ne-anti-inflammatory, ngokusho kokubuyekezwa kwesayensi kumagazini Ukudla. Kodwa njengamakhatheni asetiyeni, i-curcumin "ayimuncwa kahle uma ifakwa yodwa," kusho u-Ivanir. Isizathu? Ihlanganiswa ngokushesha futhi isuswe ngumzimba, ngakho-ke kungaba nzima ukuthola zonke izinzuzo zayo.

Isixazululo: Faka upelepele omnyama ekuxubeni. Isakhi sayo esikhulu - i-piperine - empeleni singakhuphula ukutholakala kwe-curcumin cishe ngamaphesenti angama-2000 (!!), ngokusho kuka-Ivanir. I-Piperine isiza i-curcumin idlule kulwelwesi lwamathumbu iye egazini, ngaleyo ndlela ithuthukise ukumuncwa, usho kanjalo. "I-Piperine nayo inganciphisa ukonakala kwe-curcumin ngesibindi," uyengeza, esiza ekulweni nokususwa okusheshayo kwe-curcumin, ekugcineni kunikeze umzimba wakho isikhathi esithe xaxa sokumunca i-compound.

Ukumataniswa kokudla: fafaza upelepele omnyama ne-turmeric kwimifino egosiwe ngamafutha omnqumo, emaqandeni aqotshiwe, kumasobho, noma elayisi; udwi wepelepele omnyama ku-turmeric latte yakho noma ubisi lwegolide lweprotein shake.

Zinc + Animal Amaprotheni

Nakuba umzimba udinga amanani amancane kakhulu e-zinc, le mineral isekela izinqubo eziningi ze-physiological ezifana nokusebenza komzimba, kusho u-Rachel Werkheiser, M.S., R.D., i-dietitian yokuphatha iphrojekthi e-Sodexo. Imithombo engcono kakhulu ye-zinc yimikhiqizo yezilwane, njengezinkukhu nezinhlanzi; i-zinc ekulokhu kudla imuncwa kalula ngumzimba. Ukudla kwezitshalo ezinjengamabele aphelele, imidumba kanye nembewu nakho kunikeza i-zinc, kusho uWerkheiser. Kodwa-ke, futhi aqukethe ama-phytates, ama- "antinutrient compounds" abopha i-zinc futhi anciphise ukumuncwa kwawo, ngokusho kweHarvard. T.H. I-Chan School Yezempilo Yomphakathi. (Okuhlobene: Amaminerali ama-5 Ashaja Kakhulu Ukusebenza Kwakho)

Ukuze uthuthukise ukumuncwa kwe-zinc kusuka kuzinhlamvu ezigcwele / okusanhlamvu / imbewu, kubhanqe neprotheni yezilwane, ebopha i-phytate, ivimbele ukuthi ingaxhumani ne-zinc futhi, ngaleyo ndlela, ivumele ukumuncwa okufanele, ngokusho kokubuyekezwa okushicilelwe Izakhamzimba. (Ukudla kwezilwane akuyona into yakho? Ukucwilisa okusanhlamvu okugcwele kanye nemifino emanzini amahora angu-8 kuya kwangu-12 ngaphambi kokupheka nakho kusiza ukunciphisa okuqukethwe kwe-phytate, kusho u-Ivanir.) Nokho, kubalulekile ukuphawula ukuthi i-zinc evela kweminye imithombo yezitshalo - njengamakhowe noma i-kale - ibuye futhi inconywe kangcono ngomthombo wamaprotheni ezilwane, njengoba "ikwazi ukwandisa ukumuncwa kwe-zinc" ngokujwayelekile, okucatshangwa ukuthi kusebenza ngokwandisa ukuncibilika kwayo emathunjini.

Ukubhangqa kokudla: i-oatmeal namaqanda; amakinati ku-shrimp-gazinga; amakhowe anenkukhu.

Bhanqa konke ukudla kwezitshalo okunothe i-zinc - ikakhulukazi okusanhlamvu okune-phytate, okusanhlamvu, nembewu - namaprotheni ezilwane. Ngokuqondene nemithombo yezilwane ye-zinc, njengenyama ebomvu, izinkukhu namagobolondo? Njengoba sezivele ziyimithombo yamaprotheni, ungawadla uwedwa ngaphandle kokucabanga ngokubhanqa i-zinc kanye namaprotheni.

Amavithamini Ancibilikayo Amafutha + Amafutha

Umzimba ugcina amavithamini A, D, E, no-K ezicutshini ezinamafutha. Lawa mavithamini nawo adinga amafutha asuka ekudleni ukuze amunce umzimba, ngokusho kokubuyekezwa kumagazini Ukubuyekezwa KweClinical Biochemist. Lawa mavithamini abizwa ngokuhlanganyela njengamavithamini ancibilika ngamafutha. Lokhu akusho ukuthi kufanele uqale ukupheka konke ukudla kwakho ku-bacon grease. Esikhundleni salokho, uzofuna ukukhetha amafutha "angahle" angagcwalisiwe njenge-omega-3 kanye ne-omega-6 fatty acids esikhundleni salokho; lawa mafutha angasiza ekwehliseni amazinga e-cholesterol e-LDL (“embi”) kanye nomfutho wegazi ophakeme, izici ezimbili eziyingozi kakhulu zesifo senhliziyo, kuchaza uFigueroa. Ngakho-ke, ngokuhlanganisa amafutha anenhliziyo enempilo namavithamini ancibilikayo, ungathola izinzuzo zokumuncwa okuthuthukisiwe kwamavithamini. futhi ukuvikelwa kwenhliziyo.

Ukubhangqa kokudla: i-salmon kanye ne-squash eyosiwe; i-avocado kale isaladi ne-pan ethosiwe; i-avocado toast nama-walnuts, imbewu ye-sunflower, i-edamame, neqanda.

Uma kukhulunywa ngokumataniswa kokudla, amathuba lapha awapheli. Amavithamini ancibilikayo emafutheni agcwele izithelo nemifino, kuyilapho amafutha angacushiwe angatholakala ekudleni okufana nezinhlanzi ezinamafutha, amantongomane nembewu. Okunye ukudla ngisho ngokwemvelo kuqukethe kokubili amafutha kanye namanye amavithamini ancibilikayo, njengamaqanda, anamafutha angagcwele kanye novithamini A, ngokusho kukaHarvard T.H.I-Chan School Yezempilo Yomphakathi.

Buyekeza kwe-