I-10 Superfoods Nutritionists Ejwayelekile Bathi Ungeqa

-Delile

• Açaí
• Amalahle Acushiwe
• Ubisi Lwenkomo Oluluhlaza
• I-Apple Cider Vinegar
• I-Pomegranate Juice
• Umhluzi Wethambo
• I-collagen
• Amakhowe Adaptogenic
• I-Green Superfood Powders
• Ikhofi le-Bulletproof ne-MCT Oil
• Buyekeza kwe-

I-Superfoods, eyake yaba umkhuba wokudla okunempilo, seyande kakhulu kangangokuba nalabo abangenayo intshisekelo kwezempilo nokuba sempilweni bayazi ukuthi bayini. Futhi lokho akuyona neze into embi. "Ngokujwayelekile, ngithanda ithrendi ye-superfoods," kusho u-Liz Weinandy, R.D., isazi sezokudla esibhalisiwe eMnyangweni Wezokudla Okunempilo Nezokudla e-Ohio State University Wexner Medical Center. "Ibeka ngempela ukukhanya kokudla okunempilo okuqukethe imisoco eminingi eyaziwa ukuthi ibalulekile empilweni yabantu." Yup, lokho kuzwakala kukuhle kithi.

Kepha kukhona okuphambene nomkhuba wokudla okuphezulu, ngokusho kochwepheshe bezempilo. "Kubaluleke kakhulu ukuthi abantu bakhumbule ukudla i-superfood eyodwa noma ezimbili ngeke kusenze sibe nempilo enhle," kusho u-Weinandy. Ima, ngakho uqonde ukuthi asikwazi ukudla i-pizza ngaso sonke isikhathi bese siyigcwalisa nge-smoothie egcwele ukudla okuphezulu?! Eshu. "Sidinga ukudla izinhlobo ezahlukene zokudla okunempilo njalo ukuze sibe nempilo enhle," kuchaza yena.

Ngaphezu kwalokho, ama-superfoods asemfashinini aqhamuka ezindaweni ezingaphandle noma akhiqizwayo elebhu angabiza. “I-Superfoods ivame ukubiza kakhulu ngoba igaywa kakhulu ibe impushana noma ifomu lamaphilisi futhi isuka emhlabeni wonke ukuze ifike esitsheni sakho,” kuphawula u-Amanda Barnes, R.D.N., isazi sezokudla esibhalisiwe. Futhi kwesinye isikhathi, ungathola izinto ezifanayo ezenza lezo superfoods zizuze kangaka ngentengo ephansi kakhulu-ekudleni ovame ukukubona esitolo.

Futhi, kukhona iqiniso lokuthi ukumaketha okuzungeze ama-superfoods kungadukisa ngandlela thile. "Nakuba ngingakushiyi ukudla okune-superfood ngokujwayelekile ngoba kungenzeka kube nezakhamzimba eziningi ezinempilo, lokhu kudla kungase kungafaneleki kuwo wonke umuntu ngoba ukudla okunomsoco akuwona 'usayizi owodwa ohambisana nakho konke,'" kuphawula u-Arti Lakhani, MD, kanye no-oncologist ohlanganisayo. I-AMITA Health Adventist Medical Center eHinsdale. "I-Superfood ingaletha izithembiso zazo kuphela uma idliwe ngenani elifanele, ilungiswe kahle, futhi idliwe ngesikhathi esifanele. Ngeshwa, asazi ukuthi imisoco ephuma kulokhu kudla imunca kahle kangakanani. Wonke umuntu uhlukile endleleni acubungula ngayo. ukudla abakudlayo. "

Unalokho engqondweni, nazi ezinye i-superfoods ezidumile eziye zaqiniswa ngokweqile ngenxa yezinzuzo zazo zezempilo, noma ngenxa yokuthi ucwaningo lwazo alukho noma ngenxa yokuthi ungathola imisoco efanayo ekudleni okungabizi, okulula ukukuthola. Ngenkathi iningi lalezi superfoods kungenjalo kubi ngawe, ochwepheshe bokudla okunomsoco bathi akufanele ukujuluke uma ungakwazi (noma ungafuni!) bafake ekudleni kwakho. (P.S. Nazi ezinye ze-O.G. superfoods eyodwa isazi sezokudla esithi ungakwazi futhi ukweqa.)

Açaí

"Lawa majikijolo ansomi avela eNingizimu Melika futhi anezinga eliphakeme le-anthocyanin, okuyi-antioxidant enenzuzo ekusizeni ingozi ephansi yeminye umdlavuza," kusho uWeinandy. Futhi, benza ezinye izitsha ze-smoothie ezimnandi kakhulu. "Yize i-açaí ingukudla okuphezulu, kunzima ukukuthola e-US futhi kuyabiza. Imikhiqizo eminingi ingaba nayo, kodwa ngamanani amancane kakhulu njengamajusi nama-yogurt. Ukubheja okungcono ngama-blueberries noma amanye amajikijolo ansomi njengamajikijolo noma ama-raspberries amnyama , onke atshalwa eMelika futhi aqukethe ama-anthocyanini afana namajikijolo i-açaí. " (Kuhlobene: Ingabe I-Açaí Bowls Inempilo Ngempela?)

Amalahle Acushiwe

"Amalahle acushiwe angenye yezitayela zakamuva zesiphuzo sezempilo, futhi cishe uzoyithola endaweni yejusi yesitolo sesitolo yangakini," kuphawula u-Katrina Trisko, R.D., isazi sezokudla esibhalisiwe esizinze e-NYC. (UChrissy Teigen waziwa njengomuntu othanda ukuhlanzwa kwamalahle.) "Ngenxa yezimfanelo zayo ezimunca kakhulu, amalahle asetshenziselwa ukuphatha ukweqisa noma ukusetshenziswa ngephutha kwamakhemikhali anobuthi. Kodwa-ke, alukho ucwaningo olwenziwe ngemuva kwekhono lawo 'lokukhipha ubuthi' uhlelo lwethu nsuku zonke, "kusho uTrisko. Sizalwe sinama-detoxifiers akhelwe ngaphakathi: isibindi nezinso zethu! "Ngakho-ke esikhundleni sokusebenzisa imali eyengeziwe ngalesi siphuzo esisemfashinini, gxila ekudleni ukudla okugcwele, okusekelwe ezitshalweni ukuze usekele ukuzivikela komzimba okunempilo kanye nomgudu wokugaya ukudla ukuze uthole izinzuzo zezempilo zesikhathi eside," uyaphakamisa.

Ubisi Lwenkomo Oluluhlaza

"Le ndlela ethandwa kakhulu esikhundleni sobisi lwenkomo ehlutshiwe ngokuvamile kuthiwa yandisa amagciwane amathumbu amahle, iqinisa isimiso somzimba sokuzivikela ezifweni, futhi yehlisa ubukhali noma umthelela wesifuba somoya kanye nokungezwani komzimba nezinto ezithile," kusho u-Anna Mason, R.D.N., isazi sezokudla kanye noxhumano lwezempilo. Futhi ngenkathi kukhona ucwaningo olunomkhawulo olusekela lezi zimangalo, iningi locwaningo ngesihloko luphakamisa ukuthi ubisi olunamathiseliwe * luphilile nje * lunempilo njengobisi oluhlaza. "Kubukeka sengathi ubisi olungavuthiwe alunanzuzo yangempela," kusho uMason. Ngaphezu kwalokho, kungase kungavikeleki ngokuphelele ukuphuza. “Ngaphandle kwenqubo yokubulala amagciwane amabi, ubisi olungaphekiwe lukhona okuningi amathuba amaningi okudala izinhlobo eziningi zezifo ezithwalwa ukudla. Ngisho nasezinkomeni ezinempilo kakhulu ezimweni ezihlanzekile, kusenengozi yokudla ushevu ekudleni. Manje yini ucingo? Izinzuzo zezempilo: mhlawumbe ezimbalwa. Imvumelwano yocwaningo: ayifanele ingozi yokuphepha. "(BTW, funda lokhu ngaphambi kokuyeka ubisi.)

I-Apple Cider Vinegar

Kunezinzuzo eziningi zezempilo ezishiwo ku-ACV ngenxa yokuqukethwe yi-acetic acid, ngokusho kukaPaul Salter, RD, C.S.C.S., umxhumanisi wezokudla kwezemidlalo weRenaissance Periodization. Kuthiwa, ingasiza ukulawula ushukela wegazi, ithuthukise ukugaya, inciphise ukuqunjelwa okungaguquki, ithuthukise ukusebenza kwamasosha omzimba, iqinise impilo yesikhumba-futhi uhlu luyaqhubeka. Inkinga kuphela? "Izinzuzo ze-glucose egazini ziboniswa kwabanesifo sikashukela, hhayi abantu abanempilo," kusho u-Salter. Lokho kusho ukuthi asazi ngempela ukuthi i-ACV inemiphumela emihle kashukela kwabangewona abanesifo sikashukela. Futhi, "iningi lezinye izinzuzo ziyi-anecdotal ngaphandle kocwaningo lokuxhasa izimangalo zabo," kusho uSalter. Ucwaningo olwenziwe ezilwaneni luyakhombisa kungenzeka abe nomthelela omncane ekuqoqweni kwamafutha esiswini, kodwa kuze kube yilapho lo mphumela uboniswa kubantu, kunzima ukusho ukuthi kusemthethweni yini. “I-Apple cider vinegar ayimbi nganoma iyiphi indlela, kodwa izinzuzo zibonakala ziyihaba kakhulu,” kuphetha uSalter. (Ingasaphathwa, kungase konakalise amazinyo akho.)

I-Pomegranate Juice

“Njengoba belinywa kuwo wonke umlando, amahalananda asanda kuduma ngenxa yokumakethwa kwezinkampani ezifana nePOM Wonderful,” kusho uDkt. Lakhani. Kunobunye ubufakazi bokuthi i-pomegranate juice kanye nokukhishwa kunganciphisa ukucindezelwa kwe-oxidative nokwakheka kwamahhala okukhululekile, okwenza kube anti-inflammatory futhi okungahle kube anti-carcinogenic. "Nokho, iqiniso liwukuthi lokhu konke ku-lab kanye nezifundo zezilwane zokuqala. Ayikho idatha kubantu, futhi njengoba ungase ucabange, izinto eziningi ezisebenza ezilwaneni zangasese azinawo umphumela ofanayo kubantu, "uDkt. Kusho uLakhani. Nakuba amapomegranati ekulungele ngempela ukujwayelekile, ijusi yezithelo inoshukela omningi, ovusa ukuvuvukala, ngokusho kukaDkt. Lakhani. Ungathola futhi izinzuzo ezifanayo ze-antioxidant ekudleni okufana nama-blueberries, ama-raspberries namagilebhisi abomvu. “Iklabishi elibomvu nama-eggplant nakho kuqukethe i-anthocyanins futhi kuwukudla okunenkomba ephansi ye-glycemic,” uyanezela.

Umhluzi Wethambo

"Kubikwa ukuthi uyaphulukisa ipheshana le-GI kanye namathumbu avuzayo, umhluzi wamathambo wenziwa ngokugazinga nokubilisa amathambo ezilwane namakhambi neminye imifino amahora angama-24 kuye kwangama-48," kusho u-Weinandy. "Umhluzi wethambo ufana nomhluzi ovamile, kodwa amathambo aqhekekile futhi amaminerali kanye ne-collagen ngaphakathi kuba yingxenye yengxube ye-bone broth." Kuze kube manje kuhle kakhulu. "Inkinga iza lapho ezinye izinto ezigcinwe ngaphakathi emathanjeni ziphuma nezakhamzimba, ikakhulukazi, ziholele." Nakuba kungewona wonke umhluzi wamathambo ongaqukatha umthofu, u-Weinandy ubona kungcono ukuthi aphephe kunokuzisola. "Ngenxa yalesi sizathu, angincomi ukuthi abantu baphuze umhluzi wethambo njalo. Sebenzisa umhluzi ojwayelekile, oshibhile kakhulu, futhi udle ukudla okunempilo okuphelele."

I-collagen

I-Collage imatasatasa ngendlela emangalisayo njengamanje. Ngeshwa, ucwaningo olukuwo alukufanele neze ukujabula okuphelele ngakho njengesengezo. Kufanele ukuthi ithuthukise ukuqina kwesikhumba, ithambo, nempilo ehlangene, futhi izuze nempilo yokugaya ukudla. "Yize ingekho imiphumela emibi ebhalwe phansi, izinzuzo zokuqina kwesikhumba azanele, kwezinye izifundo, ukuthi zibaluleke ngokwezibalo," kusho uBarnes. Futhi, kuneqiniso lokuthi "lokhu kuyisengezo okufanele usithathe nsuku zonke isikhathi eside ukuze ekugcineni ubone izinzuzo emzimbeni wakho," kusho uBarnes. "Kubiza kakhulu, futhi abantu abaningi bane-collagen yemvelo eyanele emizimbeni yabo okungadingeki ukuthi bangeze ngayo." (Okuhlobene: Ingabe Kufanele Wengeze I-Collagen Ekudleni Kwakho?)

Amakhowe Adaptogenic

Lokhu kufaka phakathi i-reishi, i-cordyceps, ne-chaga, futhi kuthiwa izosiza ukulawula uhlelo lwakho lwe-adrenal. ’Lezi zinhlobo ezintathu zezimpushana zamakhowe zimakethwa njengezithasiselo eziqinisa amasosha omzimba nezilwa nokuvuvukala,” kusho u-Trisko. Ama-Adaptogen ngokwesiko asetshenzisiwe emithini yamaShayina nasezenzweni ze-Ayurvedic, kepha alukho ucwaningo oluningi oluqinile ngemiphumela yazo yezempilo kubantu. "Kunalokho, uncoma ukuthi ufake ifriji lakho ngezinhlobonhlobo zemibala egqamile, emisha, izithelo nemifino yesonto nange ukupheka ngezinongo ezilwa nokuvuvukala ezifana ne-turmeric, garlic, ne-ginger.

I-Green Superfood Powders

Mhlawumbe uke wakubona lokhu esitolo futhi wacabanga, "Kungani ungangezi lokhu kuma-smoothies ami?" Kepha kaningi kunalokho, lawa powders anenzuzo encane kakhulu yezempilo. "Kuzo zonke izitayela zokudla okuphezulu, lena yiyona eyenza inhliziyo yami yokudla idle yonke into," kusho uMason. "Impushana eningi eluhlaza kungenzeka ingabi mubi ngokwemvelo, kepha inkinga ukuthi isithelo nempuphu ye-veggie ifana ne-multivitamin eyenziwe ngomkhiqizo ngaphandle kwesithelo sangempela noma i-veggie. Impela, bangasho ukuthi bangeze izinhlobo ezihlukene ezingama-50 Kodwa akufani nokudla yonke imifino noma isithelo sonke, "kuchaza yena. Kungani kunjalo? "Ulahlekelwa i-fiber kanye nezinto eziningi ezintsha nezemvelo zomkhiqizo. Ngokuvamile, imizimba yethu iyacubungula, imunce, futhi isebenzise wonke amavithamini namaminerali okudla ngokuphumelelayo kunalawo okwenziwa kanye nokwengeza," kusho uMason. Ngezansi? "Impushana eluhlaza ayithathi indawo yezithelo nemifino uqobo. Okungenani, ingakhuthaza kancane.Uma unesabelomali esilinganiselwe, ungasisebenzisi empushani. Ucwaningo lubuyisela emuva ukudla okuphelele."

Ikhofi le-Bulletproof ne-MCT Oil

Cishe uke wezwa ngokufaka ibhotela, uwoyela kakhukhunathi, kanye naphakathi no-chain-triglycerides (MCT) kawoyela ekhofi lakho ukuze uthole umfutho owengeziwe. Lo mkhuba waziwa nangokuthi ikhofi elingenazo izinhlamvu, futhi ukhangiswa ukuhlinzeka "ngamandla ahlanzekile" futhi kukhulise ukusebenza kwengqondo, kusho uTrisko. "Kodwa-ke, akukho okuncane okucwaningwayo okufakazela ukuthi lolu hlobo lwamafutha lunezinzuzo zesikhathi eside zezempilo. Ekupheleni kosuku, nawe usuphuza inkomishi yekhofi ejwayelekile ngesidlo sasekuseni esilinganisiwe samaprotheni anciphile futhi unempilo amafutha, njengocezu lwethosti yezinhlamvu ezigcwele ukwatapheya neqanda elithoswe ngamafutha omnqumo," echaza. "Ukukhetha ukudla okunomsoco onamafutha anempilo namaprotheni kuzogcina isisu nengqondo yakho kwanelisekile ukukuqeda ekuseni."

Buyekeza kwe-