8 Okumangalisayo (Entsha!) Superfoods

Umxholo

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Usela ikomityi yeti eluhlaza kunye nesidlo sakusasa rhoqo kusasa, ukutya okutyiwa kwiiorenji kunye neeamangile emsebenzini, kwaye utye isifuba senkukhu esingenalusu, irayisi emdaka, kunye ne-broccoli ebilayo yokutya isidlo sangokuhlwa. Ke uqhuba njani ngesondlo? Okumangalisayo kukuba ungumntu othanda ukutya. Kodwa ngaphambi kokuba uvuse i-rice cooker kwakhona, yazi ukuba uluhlu lwakho lokutya okuzanyiweyo kunye nokwenyani kunokubeka esichengeni impilo yakho kunye nesinqe sakho. "Ukungatyi ukutya okukhethiweyo kunokukuhlutha izondlo ezithile," utshilo uMolly Kimball, R.D. Kwaye ekugqibeleni uyakudinwa kwimenyu yakho ephambili, eya kuthi yenze loo myalelo weefriji zetshizi kunzima ukuwuchasa. Ukugubungela zonke iziseko zakho zesondlo-kwaye uqinise incasa yakho-tshintsha ezinye zezinto ozithandayo kwezi zokutya zisibhozo ziluhlu. Olu luhlu lutsha lweefoodfoods luya kuba nemvakalelo-kwaye ujongeke ungcono kwangoko!

BEKUKHONA Ibrokholi

YENZE oku I-Broccoli Rabe

I-Broccoli rabe ineentyatyambo eziluhlaza ezifanayo kunye negama njenge-broccoli, kodwa yimifuno eyahlukileyo ngokupheleleyo. Idumile e-Itali (apho ibizwa ngokuba yi-rapini), lo luhlaza unamagqabi amnyama unencasa ekrakra kancinane. Iqulethe ikota yeekhalori zomzala wayo we-cruciferous-ezisithoba kuphela kwikomityi nganye-kwaye kabini inani le-vitamin A. Thetha malunga nokutya okuphezulu. "I-Broccoli rabe ikwangumthombo olungileyo we-folate, i-vitamin K, kunye ne-beta-carotene," utsho uJonny Bowden, Ph.D., umbhali we I-150 yokutya okunempilo kakhulu emhlabeni. Kwaye, njenge-broccoli, iphezulu kwi-sulforaphanes, iikhompawundi ezifunyenwe zinefuthe lokukhusela isisu, imiphunga kunye nomhlaza wamabele.

UKUKHONZA ICEBISO Irabe enamagqabi amancinci inencasa ebukhali kunaleyo inamagqabi amakhulu. IBlanch emanzini abilayo anetyuwa kwimizuzwana engama-30, emva koko udlulisele kwisitya samanzi e-ice. Susa kwaye uphathe owomileyo. Ukupheka, susa i-clove yegalikhi etyumkileyo kwiipunipoli ezi-2 zeoyile yomnquma. Yongeza iikomityi ezi-4 ze-broccoli rabe kwaye upheke de ubushushu, okanye malunga nemizuzu emi-5. Yiphose ngepasta yengqolowa epheleleyo, amakhiwane acoliweyo, kunye namandongomane ompayini.

BEKUKHONA Irayisi emdaka

YENZA LENTO Amaranth

Ama-Aztec amandulo ayekholelwa ekubeni ukutya i-amaranth kungabanika amandla amakhulu, kwaye ngesizathu esivakalayo: Le ngqolowa ingcamlayo yenye yezona zinto zingafunwa nyama kuzo zonke i-amino acid ezilithoba, iibhloko zeproteni. Umzimba usebenzisa ezi amino acids ukwenza izihlunu. Ngaphezu koko, malunga nenani elifanayo leekhalori njengerayisi emdaka, ufumana phantse iprotein ephindwe kabini kunye nefiber eninzi ngokuphindwe kathathu. "I-Amaranth iphezulu kwizondlo ezininzi ezifunwa ngabasetyhini, njenge-iron, i-zinc, kunye ne-calcium," utshilo uLorna Sass, umbhali Iinkozo ezipheleleyo yonke imihla, Ngandlela zonke.

ICEBISO LOKUSEBENZA "I-Amaranth ayisiyiyo ingqolowa yinyani, kodwa iimbewu zayo ezincinci zipheka kwi-pilaf fluffy okanye isidudu esifana nepolenta," utshilo uSass. Ucebisa ukuba kubiliswe ikomityi e-1 ye-amaranth kunye ne-1 3/4 yekomityi zamanzi, zigqunywe, malunga nemizuzu eyi-9, okanye de amanzi afunxekile. Susa ekushiseni kwaye uvumele uhlale imizuzu eyi-10. Yongeza i-oyile encinci, i-parsley egayiweyo, kunye neetumato ezomisiweyo zelanga. (Ukwenza isidudu, galela imizuzu engama-20 kunye neekomityi ezi-3 zamanzi kunye nepinki yesinamoni.) I-amaranth ephothiweyo yenza i-snack esanelisayo ene-calorie ephantsi: Fudumeza amacephe ama-2 kwi-skillet phezu kobushushu obuphezulu kwaye ushukumise de uninzi lweenkozo zithe zavela. kwiimbumba ezikhukhulayo. Ixesha leswekile kunye nesinamoni.

BEKUKHONA Iiamangile

YENZE oku IiWalnuts

Ii-almonds zezona zilungileyo zokutya: Ziyaphatheka, ziyagcwaliswa, kwaye ukuba ukhathele kukulinda kwakho okudala, phosa ii-walnuts ngokujikeleza. Nangona ziqukethe amanqatha amaninzi nge-1-ounce ekhonza kune-almonds (i-18 gram xa ithelekiswa ne-14), uninzi lwamafutha kwi-walnuts yi-omega-3 fatty acids. "Eminye yemithombo embalwa esekwe kwisityalo kula mafutha asempilweni," utshilo uSteven Pratt, MD, umbhali wencwadi. I-SuperFoods Rx: Ukutya okulishumi elinesine okuya kutshintsha uBomi bakho. Uninzi lwabantu baseMelika abanalo i-omega-3s, enceda ukukhusela ukudakumba, i-Alzheimer's, kunye nesifo sentliziyo. Ngokwenza, ngo-2004 i-FDA yavumela intengiso isithi la mantongomane anokunciphisa umngcipheko wesifo sentliziyo. "IiWalnuts nazo ziphezulu kwii-sterols, izityalo ezitshabalalisa ukufakwa kwecholesterol," utshilo uPratt. Uphando lubonisa ukuba ukutya ii-walnuts rhoqo kunokubangela ukuba i-LDL ("embi" ye-cholesterol) yehle nge-16 yeepesenti. Ngaphezu koko, uphando lwakutsha nje olupapashwe kwi Ijenali yeAmerican College yeCardiology bafumanisa ukuba abantu abatye malunga ne-10 walnuts kunye nokutya okuphezulu kwi-artery-clogging saturated fat bafumene ukudumba okuncinci okuyingozi kwimithambo yabo yegazi kunabo babengenawo amandongomane.

UKUKHONZA ICEBISO Ukutya ama-walnuts kuzisa incasa yawo. Beka i-ounce eli-1 (malunga namantongomane asixhenxe) kwiphepha elingafakwanga kwaye ubhake kwi-350 ° F imizuzu emi-5 ukuya kweli-10, okanye upheke kwi-skillet enzima ngaphezulu kobushushu obuphakathi kangangemizuzu emi-2. Gweba kwaye uphose kwi-pancake okanye i-muffin batter, okanye ufefe phezu kwesaladi okanye i-yogurt ephantsi.

BEKUKHONA Iiorenji

YENZA LENTO Kiwis

Ubungqina bezinto ezilungileyo yenza Ngena kwiiphakheji ezincinci: Xa izazinzulu zeYunivesithi yaseRutgers zahlalutya iziqhamo ezingama-27 ezahlukeneyo, zafumanisa ukuba i-kiwifruit yayiyeyona mininzi isondlo, okuthetha ukuba yayinoxinaniso oluphezulu lweevithamini kunye neeminerali kwikhalori nganye. Xa kuthelekiswa neorenji, umzekelo, i-kiwi enkulu eneekhalori ezingama-56 iqulethe i-20 yeepotassium eninzi. "Kwaye ecaleni kwemifuno enamagqabi amnyama, ii-kiwis ngomnye wemithombo ephezulu ye-antioxidant lutein, ebalulekileyo kumbono nakwimpilo yentliziyo," utshilo uPratt. Ngapha koko, abaphandi baseNorway bafumanise ukuba abantu abadala abasempilweni abatya ii-kiwifruits ezimbini ngosuku kangangenyanga banciphisa i-triglycerides-amafutha egazi anokukhokelela kwisifo sentliziyo-ngepesenti ye-15. Iingcali zithi umphumo unokubangelwa ngamanqanaba aphezulu e-antioxidants.

UKUKHONZA ICEBISO Ukuba ukucoca i-kiwi kubonakala ngathi ngumsebenzi omninzi, vele ucofe ngobude kwii-wedges ezine kwaye uyidle njengeorenji. Kuba ulusu luyatyiwa, ungasiphosa sonke isiqhamo kwi-blender ukongeza incasa encinci yesitrasi kwi-smoothie, utshilo uPratt. Gcina i-kiwis efrijini kude nama-apile kunye neepere; ezi ziqhamo zikhupha igesi ye-ethylene, enokubangela ukuba ii-kiwis zihambe kakubi.

BEKUKHONA Ibele lenkukhu

YENZA LENTO Ingulube iTenderloin

Awukayamkeli "enye inyama emhlophe"? Qwalasela oku: Ngokomlinganiselo, namhlanje inyama yehagu inama-40 ekhulwini anamafutha ahluthayo angaphantsi kwama-30 ekhulwini yaye inamafutha angaphantsi ngama-24 ekhulwini xa iyonke kuneyehagu kwiminyaka eli-15 eyadlulayo, inikela ingxelo yohlolisiso lweUSDA olwahlola amanxeba asithoba awohlukeneyo. Ngeli xesha, izixa ze-vitamin B6 kunye ne-niacin kwinyama yehagu zinyukile. Kungenxa yokuba amafama anike iihagu ukutya okusempilweni kule minyaka ingamashumi amabini idlulileyo. Olona hlobo lucocekileyo? Inyama yengulube, ephikisana nesifuba senkukhu esingenasikhumba ngokweekhalori kunye namafutha (i-101 iikhalori kunye ne-3 grams yamanqatha nge-3 ounces yengulube ngokubhekiselele kwiikhalori ze-92 kunye ne-1 gram yamanqatha kwisixa esifanayo senkukhu).

UKUKHONZA ICEBISO Beka i-1/2-pound-tenderloin kwi-skillet enkulu ngaphezu kobushushu obuphakathi kwaye uphendule kwicala ngalinye kude kube mnyama. Susa inyama epanini uze udibanise ikomityi ye-1/4 yekomityi yebhalsamic, itispuni e-1 yeswekile emdaka, 1/4 itispuni yetyuwa, kunye ne-1/8 itispuni yepepile emnyama. Spoon glaze ngaphezulu kwehagu kwipani encinci yokubhaka, kwaye ubhake kwi-375 ° F imizuzu engama-20. Nasiphi na ishiyeko sinokusetyenziselwa iisendwitshi: Sasaza ingqolowa yengqolowa kunye nebhotolo yeapile okanye iapilkosi.

BEKUKHONA Iti eluhlaza

YENZA LENTO Iti emhlophe

La magqabi anesilivere, anentsiba avela kwisityalo esifanayo njengeti eluhlaza kunye nemnyama, kodwa zivunwa kwangaphambili. "Iti eluhlaza inengca ephantsi, ngelixa iintlobo ezimhlophe zinencasa eswiti, ethambileyo," utshilo uBowden. Kodwa incasa ayisosizathu sodwa sokuzama iti emhlophe: Ngokophando lokuqala olwenziwe kwiZiko leLinus Pauling kwiYunivesithi yaseOregon State, kunokuba namandla kunetiyi eluhlaza ekukhuseleni umhlaza. Olunye uphando lubonisa ukuba inokulwa neentsholongwane ezikhokelela kwiintsholongwane kunye nosulelo.

UKUKHONZA ICEBISO Nangona kukho iibhegi ezimhlophe zeti kunye neziselo kwintengiso, uBowden ucebisa ukuba uthenge amagqabi akhululekileyo anje ngeYinzhen Silver Needle White Tea ($ 30 yee-ounces ezi-4; ukulandela oftea.com). "Amagqabi aqhubekiswa kancinci, ke asempilweni," utshilo. Bafake emanzini ashushu kodwa angabilisi kangangemizuzu emi-2.

BEKUKHONA Islamoni

YENZA LENTO Imackerel

Ukhetha i-salmon kuba le superfood iphezulu kwi-omega-3 fatty acids. Kodwa i-mackerel iqulethe nangaphezulu kwala mafutha asempilweni. Enye ibhonasi yokukhetha le ntlanzi kukuba iphantsi kwizinto ezingcolisayo ezifana ne-mercury kunye nezibulali zinambuzane. Ukukhuselwa kokusiNgqongileyo kudwelise i-mackerel yeAtlantic njengenye yezona ndawo ziphambili zokutya kwaselwandle ngenxa yezizathu zempilo nezokusingqongileyo. (Ngenxa yokuba ezi ntlanzi ziluhlobo olukhula ngokukhawuleza, azikho emngciphekweni wokutshabalala njengezinye iintlobo ezininzi.) Ukuba ukhetha iifillet, uhlobo lweAtlantiki lunenyama eqinileyo, emhlophe. Uhlobo lwe-oilier Pacific, oluhlala lufumaneka kwiitoti, lunencasa efanayo nesalmon enkonkxiweyo.

UKUKHONZA ICEBISO Hlanza kwaye uphonsa i-mackerel ekhonkxiweyo kwiisaladi okanye kwi-casseroles. Okanye ubethe ezinye ii-mackerel burger ngokudibanisa nabacoli bengqolowa, iqanda kunye nesinongo; pheka kwi-skillet phezu kobushushu obuphakathi. Unokutshintsha i-Atlantic mackerel fillets nayiphi na iresiphi usebenzisa intlanzi emhlophe, njenge-mahimahi okanye i-bass.

BEKUKHONA Ispinatshi

YENZA LENTO Chard yaseSwitzerland

I-chard yaseSwitzerland inevumba elifana nesipinatshi, kodwa ngoxinzelelo kunye nokulunywa kwemifuno ye-beet. Njengesipinatshi, ineekhalori ezisezantsi (ezisi-7 kwikomityi nganye) kwaye iqulethe ilutein ekhusela umbono, ivithamin A, kunye nebeta-carotene. Kodwa i-Swiss chard ine-vitamin K ephindwe kabini inani le-vitamin K. Enyanisweni, i-1 indebe ye-green leaf greens inikezela malunga ne-300 micrograms, okanye ngaphezu kwe-3 amaxesha aphakanyisiweyo kwi-dose yemihla ngemihla yesondlo. Ukutya okuphezulu kule vithamini yokwakha amathambo kubaluleke ngakumbi kwabasetyhini: Olunye uphononongo lupapashwe kwi Ijenali yaseMelika yeZondlo zeklinikhi bafumanise ukuba abasetyhini abatya ngaphezulu kwe-109 micrograms yevithamin K ngosuku babephantse bangaphantsi kwesithathu amathuba okuba bahlupheke ngenxa yokwaphuka kwenyonga kamva ebomini kunabo bafumene kancinci.

UKUKHONZA ICEBISO Yenza i-omelet enempilo usebenzisa i-Swiss chard: Kwi-skillet enkulu, gcoba i-1 indebe yemifuno kwi-oyile ye-olive kunye ne-garlic encinci; Bekela ecaleni. Thela amaqanda ama-4 abamhlophe epanini. Pheka malunga nomzuzu, kwaye ucebe umxube we-Swiss chard embindini. Songa ngaphezulu, fudumeza, kwaye uphake.

Fumana iingcebiso ezininzi ekufuneka wazi malunga nokuba ungaqalisa njani ukutya ngokukrelekrele!

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