Okona kutya kukutya kukutya kunye kunye nokufunxwa kwesondlo

Umxholo

• Iikatekini + iVithamini C
• I-Vitamin C + Isinyithi esisekwe kwiZityalo
• I-calcium + iVithamini D
• Vitamin D + Magnesium
• Iicarbohydrate + Iiproteni
• ICurcumin + iPiperine
• Zinc + Iprotheyini yeZilwanyana
• Iivithamini ezinyibilikayo ezinamafutha + Amanqatha
• Uphengululo lwe

Xa kuziwa kwisondlo, kulula ukucinga ngezakhamzimba ezihamba emzimbeni wakho njengabakhweli abancinci, beelining indlela yabo kwiiseli nakwizicubu. Kwaye ngelixa isenzela ukubonwa okumnandi, ngokuqinisekileyo ayisiyonto ilula kangako. Imeko kwinqanaba: Ezinye izondlo azifunxwanga ngokufanelekileyo ukuba uzitya zodwa. Endaweni yoko, kufuneka babhangqwe kunye enye izakhamzimba ukuze umzimba wakho ufumane okuninzi kuzo-kwaye kulula njengokutya ii-combos ezithile zokutya kunye.

Ukwenza njalo kuvumela izakha mzimba ukuba zinxibelelane kwaye zibangele ukusabela kweekhemikhali okufunekayo ukuxhasa ukufunxeka okuphezulu, utshilo u-Alice Figueroa, MPH, RDN, umsunguli ka-Alice eFoodieland. Ngokwahlukileyo, ukuba utya ezizakha mzimba ngokwahlukeneyo, enye inokuba sele iyetyisiwe kwaye yaphulwe ngelixa usitya enye, ekugqibeleni unciphise amathuba okunxibelelana kwaye ukwazi ukuvuna izibonelelo ezinokubakho.

Kodwa linda-wazi njani ukuba utya ngokwaneleyo kwisondlo ngasinye ukuqinisekisa ukufunxa okuphezulu? Ukudibanisa ngokulula izakhamzimba kwisidlo esilungeleleneyo, nesimibalabala siya kuwenza umsebenzi, ngokuka Figueroa. "Eyona ndlela ifikelelekayo kunye neyinyani yokuziqhelanisa nokudibanisa ukutya kukutya ipleyiti eyahlukeneyo ebandakanya iziqhamo ezimibalabala kunye nemifuno, amafutha anempilo kunye neprotheni," utshilo. "Ukuba unokutya okumibalabala, okwahlukeneyo kunye nokutya okutyiwayo, kunokwenzeka ukuba ufumane zonke izondlo ozifunayo ekutyeni ngaphandle kokufuna ukuba nexhala malunga nokulinganisa izahlulo okanye ukutya."

Ngaphambili, funda malunga nokudityaniswa kwezondlo ezisibhozo ezibalulekileyo, kunye ne-combos yokutya ecetyiswayo evela kwii-dietitians ukuze ukwazi ukubandakanya i-duo nganye yezondlo kukutya kwakho.

Iikatekini + iVithamini C

Ukuba uyi-super-fan, mhlawumbi uve ngeekatekini, aka iikhompawundi zeti ezenza ukuba isiselo sikulungele. IiCatechins zii-antioxidants, oko kuthetha ukuba zilwa noxinzelelo lwe-oxidative ngokuthomalalisa ii-radicals zasimahla. (Uxinzelelo olugqithisileyo lwe-oxidative, i-BTW, inokukhokelela kwiimeko ezingapheliyo ezibandakanya isifo senhliziyo, i-rheumatoid arthritis, kunye nomhlaza.) Kukho ukubamba, nangona kunjalo: Ngokwabo, i-catechins ayizinzile kwiindawo ezingathathi hlangothi okanye ezingenayo i-acidic ezifana namathumbu ethu, uthi uMichelle. Nguyen, RD, i-dietitian ebhalisiweyo kwi-Keck Medicine yeYunivesithi yaseSouth California. Kuyo yonke loo nto, i-catechin ithanda ukuqhekeka, nto leyo ekhokelela ekufunxeni kakubi ngokupheleleyo.

Faka ivithamin C, isondlo esibalulekileyo esibandakanyeka ekusebenzeni komzimba kunye ne-collagen synthesis. UVitamin C uqinisa imeko yamathumbu, ethintela iikatekini ekuthobekeni, ngokukaKylie Ivanir, M.S., RD, ingcali yokutya ebhalisiweyo kunye nomsunguli we-Nutrition. Oku kukhulisa ukufakwa kwabo emathunjini, kuqinisekiswe ukuba umzimba wakho ungasebenzisa loo nto ilungileyo yokulwa ne-antioxidant. (Eyeleleneyo: Okona kutya kutyebileyo kweAntioxidant ukuya kwiStock Up, Stat)

Ukudityaniswa kokutya: iziqhamo ezityebileyo ze-vitamin C kunye neti okanye i-smoothie esekelwe kwiti

I-classic combo yejusi yelamuni kunye neti ngumzekelo ogqibeleleyo. "Ungakhangela nezinye iindlela esele zilungisiwe zeti eye [yongeza ivithamin C], kodwa ukongeza ukufinya [kwejusi entsha yelamuni) yeyona ilungileyo," utshilo uIvanir. Awuphambani ngeti eshushu? Yenza i-matcha green tea smoothie ngamaqunube okanye isiqhamo se-vitamin C esikhethwe nguwe, ucebisa u-Nguyen.

I-Vitamin C + Isinyithi esisekwe kwiZityalo

I-Vitamin C ikwanyusa ukufunxwa kwentsimbi engena-heme, uhlobo lwesinyithi olufumaneka kukutya kwezityalo ezifana neembotyi, iilentile, amandongomane, iimbewu, i-tofu, kunye nesipinatshi. Intsimbi iyafuneka ekwenzeni iihomoni kunye nokuthwala ioksijini egazini. Nangona kunjalo, ngenxa yokwakheka kweekhemikhali, i-iron non-heme ine-bioavailability ephantsi, oku kuthetha ukuba ayifuntshwa lula ngamathumbu. (I-FYI, olunye uhlobo lwesinyithi yintsimbi ye-heme, efumaneka kwiimveliso zezilwanyana ezinjengeenkukhu, inyama yenkomo, ukutya kwaselwandle, kunye ne-shellfish, kulula ukuyifumana yodwa, utsho uFigueroa.)

Ukudibanisa i-iron non-heme kunye ne-vitamin C kunokunyusa ukufunxa kwangaphambili, njengoko i-vitamin C yenza i-soluble (aka dissolvable) bond kunye ne-non-heme iron, ngokutsho kwenqaku elipapashwe kwi Ijenali yeZondlo kunye neMetabolism. Kwaye oku kuguqula ukwakheka kweekhemikhali zentsimbi engeyi-heme kwifom efunxwa ngokulula ziiseli zamathumbu, amanqaku e-Figueroa.

Ukudityaniswa kokutya: khama incindi yelamuni kwisuphu yeentlumayo; intsimbi yepelepele inamathela kwihummus; iitumato ezongezelelweyo kunye nentsimbi yepepile ezixutywe kwitshili yembotyi emnyama. (Idibeneyo: Ungapheka njani ngeCitrus kwiVitamin C Boost)

I-calcium + iVithamini D

Akuyomfihlo ukuba i-calcium ibalulekile kwimpilo yethambo, kodwa ukusebenzisa nje i-calcium akwanelanga; Uya kudinga ukonyusa ivithamin D, nawe. UFigueroa uthi: "I-Vitamin D iyafuneka ukuze kunyuswe i-calcium. Isebenza ngokuthutha i-calcium ngeeseli zamathumbu, ngokutsho kophononongo lwezenzululwazi kwi Ijenali yeHlabathi yeGastroenterology. Ngapha koko, ngaphandle kwevithamini D eyaneleyo, uya kuba nakho ukufunxa iipesenti ezili-10 ukuya kwezi-15 zekhalsiyam oyityayo, utshilo uFigueroa. (Idibeneyo: Iimpawu zeVitamin D ezisezantsi wonke umntu kufuneka azi malunga nazo)

Kuyaphawuleka ukuba akufuneki utye ivithamin D kunye nekhalsiyam ngaxeshanye ukuze kunyuswe ukufunxa, utshilo uFigueroa. Kungenxa yokuba ivithamin D inyibilika ngamanqatha, oko kuthetha ukuba igcinwe kwizicwili zakho ezinamafutha ixesha elide, uyacacisa. Ngenxa yoko, umzimba wakho uhlala une-vitamin D ekhoyo. Oko kwathethi, "kubaluleke ngakumbi ukugxila ekutyeni konke ukutya [okunotye ngecalcium kunye novithamini D] ngalo lonke usuku," endaweni yelo xesha, uyaphawula. Yicinge njenge "xesha libanzi" elibanzi lokubhangqa ezi zakhamzimba. Kodwa ukuba konke malunga nokusebenza kakuhle (okanye ulibale nje), kunokunceda ukutya kunye. (Idibeneyo: Isikhokelo seBafazi seFit sokuFumana iCalcium eyaneleyo)

Ukudityaniswa kokutya: i-calcium-rich cruciferous greens (efana ne-broccoli okanye i-turnip greens) ene-vitamin D-rich fish (efana ne-salmon kunye ne-tuna); i-mushroom-fry kunye ne-tofu ye-calcium-fortified. Ukuthetha ...

Ekubeni le combo ibaluleke kakhulu kwimpilo yamathambo, kuqhelekile ukufumana ukutya okune-calcium eninzi (njengobisi lobisi kunye neyogathi) eyongezwe ngevithamin D. Ezinye iimveliso - oko kukuthi ubisi olusekelwe kwisityalo - luhlala luqiniswe ngazo zombini izondlo, ezinokunceda. ngokubhekiselele ekusebenzeni kakuhle kunye nokulula, kuchaza uFigueroa. (Ngaphandle kwezobisi ezenziwe ngamantongomane ezenziwe ekhaya, ezingezizo iimithombo ezilungileyo zekhalsiyam, utshilo uFigueroa. Ukuba ufuna zombini izondlo kwimveliso enye, iinguqulelo ezithengiweyo ezigcinwe esitolo lolona khetho lufanelekileyo.)

Vitamin D + Magnesium

I-Vitamin D ikwanyusa ukufakwa kwamathumbu emathunjini, ityuwa ebandakanyeka kwimisebenzi efana nokulungiswa kweeseli kunye nokubetha kwentliziyo, ucacisa uIvanir. Kwaye njengoko kuvela, uvakalelo luyahambelana: I-Magnesium yinto ye-cofactor ye-vitamin D synthesis, utshilo. Oku kuthetha ukuba i-magnesium kufuneka ibekhona ukuze ulusu lwenze ivithamin D; ngumzekelo ogqibeleleyo wesitalato esineendlela ezimbini.

Ukudityaniswa kokutya: i-salmon okanye i-trout - ezisa i-vitamin D - eqatywe nge-almonds endaweni ye-breadcrumbs yelo dose ye-magnesium; isaladi ene-salmon kunye nembewu yethanga; i-mushroom-fry-fry ene-cashews ecoliweyo. (Idibeneyo: Izibonelelo zeMagnesium kunye nendlela yokufumana ngakumbi kuyo ekutyeni kwakho)

Iicarbohydrate + Iiproteni

Ngamanye amaxesha ukuphucula ukufunxwa kumalunga nokucotha izinto. Injalo imeko ye-carbs kunye neprotheni, i-combo ebalulekileyo ye-satiety, amandla, kunye nokubuyisela emva kokusebenza. UFigueroa uthi: “Xa [usitya] iicarbohydrates, kuquka imifuno kunye neziqhamo, ziyaqhekeka zibe yiglucose,” kuchaza uFigueroa. Oku kwandisa amanqanaba eswekile yegazi, okuyimpendulo yendalo kunye neqhelekileyo. Ingxaki kuxa iswekile yegazi lakho inyuka naye ngokukhawuleza, kubangela iswekile egazini. Ixesha elingaphezulu, oku kungakhokelela kukunganyangeki kwe-insulin kunye namanqanaba aphezulu eswekile yegazi, ekonyusa umngcipheko we-prediabetes kunye neswekile, utshilo.

Iiprotheyini ziyaphuka ngesantya esincinci kunezicarbohydrate. Ke, ukutya izakha mzimba ngaxeshanye kuvumela iikhabhobhothi ukuba zehle kancinci, "ukunceda ukuzinzisa amanqanaba eswekile yegazi kuba iikhabho [zikhupha] iswekile encinci egazini ngaxeshanye," utshilo uIvanir. Oku kubalulekile kungekuphela kokugcina satiety kunye namandla mihla le kodwa nokufumana kwakhona emva kokuzivocavoca, nako. Ukunciphisa ezinye i-carbs emva kokuzivocavoca kunceda ekubuyiseni imisipha ngokukhawulezisa inkqubo yokuzalisa iivenkile ze-carbohydrate yomzimba (umthombo wamandla wakho wokuqala wepetroli).

Ukudityaniswa kokutya: i-oatmeal enecala lamaqanda; i-oatmeal kunye nomgubo weprotheni; izilayi ze-apile okanye i-toast yengqolowa epheleleyo enebhotolo ye-nut. .

Injongo apha kukusebenzisana ne-carbs ezintsonkothileyo-ezixineneyo kunabalingane babo abacokisekileyo- ngeprotein ebuthathaka - ephantsi kumanqatha azalisiweyo.

ICurcumin + iPiperine

Eyona nto iphambili kwi-turmeric, i-curcumin ine-stellar antioxidant kunye nepropathi ezichasayo, ngokutsho kovavanyo lwenzululwazi kwiphephancwadi. Ukutya. Kodwa njengeekatekini zeti, icurcumin "ayifunxwa kakuhle xa ifunwa yodwa, utshilo u-Ivanir. Isizathu? Yenziwe ngokukhawuleza imetabolism kwaye isuswe ngumzimba, kunganzima ke ukuntywila kuzo zonke izibonelelo zayo.

Isisombululo: Yongeza ipepile emnyama kumxube. Eyona nto iphambili kuyo - i-piperine- inokunyusa ukubakho kwe-curcumin malunga neepesenti ezingama-2000 (!!), ngokuka-Ivanir. I-Piperine inceda i-curcumin idlule kwi-intestinal lining kunye negazi, ngaloo ndlela iphucula ukuxutywa, utsho. "I-Piperine inokucothisa ukuphuka kwe-curcumin ngesibindi," uyongezelela, enceda ukulwa nokupheliswa ngokukhawuleza kwe-curcumin, ekugqibeleni unike umzimba wakho ixesha elingakumbi lokufunxa ikhompawundi.

Ukudityaniswa kokutya: ukufafaza i-pepper emnyama kunye ne-turmeric kwimifuno egayiweyo ngeoli yeoli, kumaqanda aqhekekileyo, kwiisobho, okanye irayisi; Umdaka wepelepele omnyama kwi-turmeric latte yakho okanye kwiprotein yobisi lwegolide.

Zinc + Iprotheyini yeZilwanyana

Nangona umzimba udinga ixabiso elincinci le-zinc, le minerali isekela iinkqubo ezininzi ze-physiological ezifana ne-immune function, uthi uRachel Werkheiser, M.S., R.D., i-dietitian yolawulo lweprojekthi e-Sodexo. Eyona mithombo ilungileyo ye-zinc yimveliso yezilwanyana, ezinjengeenkukhu kunye nentlanzi; i-zinc koku kutya ithatyathwa ngokulula ngumzimba. Ukutya ukutya kwezityalo ezifana neenkozo, iimbotyi, kunye nembewu ikwanikezela nge zinc, utshilo uWerkheiser. Nangona kunjalo, ziqulathe ii-phytates, aka "antinutrient" iikhompawundi ezibopha zinc kwaye zinciphise ukufunxeka kwayo, ngokweHarvard. UT. Isikolo seChan seMpilo kaRhulumente. (Idibeneyo: 5 Amaminerali aPhezulu kakhulu ukuSebenza kwakho)

Ukuphucula ukufunxwa kwe-zinc kwiinkozo / iimbotyi / iimbewu, zidibanise neprotein yezilwanyana, ebopha kunye ne-phytate, ukuyithintela ekunxibelelaneni ne-zinc kwaye, ke oko, kuvumela ukufakwa okufanelekileyo, ngokutsho kohlaziyo olupapashwe kwi Izondlo. ` nayo ifunxeka kakuhle ngomthombo weprotheyini yezilwanyana, njengoko "iyakwazi ukunyusa ukufunxa kwe-zinc" ngokubanzi, ekucingelwa ukuba isebenze ngokwandisa ukunyibilika kwayo emathunjini.

Ukudityaniswa kokutya: i-oatmeal kunye namaqanda; i-peanuts kwi-shrimp i-stir-fry; amakhowa kunye nenkukhu.

Bhangqa konke ukutya okunotyebileyo kwe-zinc-ngakumbi i-phytate-equlathe ukutya okuziinkozo, iimbotyi kunye nembewu- kunye neprotein yezilwanyana. Ngokubhekisele kwimithombo yezilwanyana ye-zinc, enje ngenyama ebomvu, inkukhu kunye ne-shellfish? Kuba sele iyimithombo yeprotheni, ungazitya wedwa ngaphandle kokucinga malunga nokudibanisa izinc kunye neprotein.

Iivithamini ezinyibilikayo ezinamafutha + Amanqatha

Umzimba ugcina iivithamini A, D, E, kunye no-K kwiithishu ezinamafutha. Ezi vithamini zikwafuna amanqatha ekutyeni ukuze zifunxwe ngumzimba, ngokophononongo kwijenali Uphononongo lweClinical Biochemist. Ezi vithamini zaziwa ngokudibeneyo njengamavithamini anyibilikayo. Oku akuthethi ukuba kufuneka uqale ukupheka zonke izidlo zakho kwi-bacon grease. Endaweni yoko, uya kufuna ukukhetha amafutha "alungileyo" angafakwanga njenge-omega-3 kunye ne-omega-6 fatty acids endaweni yoko; la mafutha anokunceda ukunciphisa i-LDL ("embi") amanqanaba e-cholesterol kunye noxinzelelo lwegazi oluphezulu, izinto ezimbini ezinobungozi besifo senhliziyo, kuchaza uFigueroa. Ke, ngokudibanisa amanqatha anentliziyo esempilweni kunye neevithamini ezinyibilikayo, unokuvuna izibonelelo zokufunxa ivithamini ephuculweyo. kwaye Ukukhuselwa kwentliziyo.

Ukudityaniswa kokutya: isalmon kunye nesquash eyosiweyo; isaladi ye-avocado ye-kale kunye ne-pan-fried tofu; I-avocado toast kunye ne-walnuts, imbewu ye-sunflower, i-edamame kunye neqanda.

Xa kuziwa ekudibaneni kokutya, amathuba apha anokuphela. Iivithamini ezinyibilika ngamanqatha zininzi kwiziqhamo kunye nemifuno, ngelixa amafutha angafakwanga anokufumaneka kukutya okunje ngeentlanzi ezinamafutha, amandongomane, kunye nembewu. Olunye uhlobo lokutya ngokwendalo luqulathe amanqatha kunye nezinye iivithamini ezinyibilika ngamanqatha, ezinjengamaqanda, anamafutha angafakwanga kunye nevithamin A, ngokukaHarvard T.H.Isikolo seChan seMpilo kaRhulumente.

Uphengululo lwe