I-10 yeeTrefoods eziTrendy Nutritionists zithi Ungatsiba

Umxholo

• Açaí
• I-activated Charcoal
• Ubisi lwenkomo eluhlaza
• Iviniga yeApple
• Ijusi yerharnati
• Umhluzi Wamathambo
• Collagen
• Amakhowa eAdaptogenic
• Umgubo weGreen Superfood
• Ikomityi yeKofu kunye neoyile ye-MCT
• Uphengululo lwe

I-Superfoods, xa sele iyindlela yokutya ye-niche, iye yaba yinto eqhelekileyo kangangokuba nabo bangenamdla kwimpilo kunye nokuphila kakuhle bayazi ukuba yintoni na. Ngokuqinisekileyo ayisiyonto imbi leyo. Ngokubanzi, ndiyawuthanda umkhwa we-superfoods, utshilo uLiz Weinandy, R.D., isazi sokutya esibhalisiweyo kwiSebe leZondlo kunye neDietetics kwi-Ohio State University Wexner Medical Centre. "Ngokwenene ibeka indawo yokutya okunempilo okuqulethe izondlo ezininzi ezaziwa ngokuba zibalulekile kwimpilo yabantu." Ewe, oko kuvakala kulungile kuthi.

Kodwa kukho ukwehla kwindlela yokutya okuphezulu, ngokutsho kweengcali zempilo. "Kubaluleke kakhulu ukuba abantu bakhumbule ukutya enye okanye ezimbini zokutya akuyi kusenza sibe sempilweni," utshilo uWeinandy. Yima, ke uthetha ukuba asinakuyitya i-pizza ngalo lonke ixesha kwaye emva koko siyiphakamise ngesmoothie ezaliswe yi-superfood?! Qhubeka. "Kufuneka sitye iintlobo ezahlukeneyo zokutya okunempilo rhoqo kwimpilo ephezulu," uyachaza.

Ngaphezu koko, ukutya okuphezulu okuphezulu okuvela kwiindawo ezingaqhelekanga okanye ezenziwa elebhu zinokubiza amaxabiso. "I-Superfoods zihlala zibiza kakhulu kuba zicutshungulwa kakhulu zibe ngumgubo okanye ifom yepilisi kwaye zihamba zisuka kwihlabathi lonke ukuya kwisitya sakho," uphawula uAmanda Barnes, R.D.N., i-dietitian ebhalisiweyo. Kwaye ngamanye amaxesha, unokufumana izinto ezifanayo ezenza ezo zinto ziphezulu zibe luncedo kakhulu ngexabiso eliphantsi kakhulu lokutya oqhele ukukubona kwivenkile yegrosari.

Kwaye kukho inyani yokuba intengiso ejikeleze ii-superfoods inokuba ilahlekisa ngandlela ithile. "Ngelixa ndingazisusi i-superfoods ngokubanzi ngenxa yokuba zinokuxinana kwizakhamzimba ezisempilweni, oku kutya akunakulunga kuwo wonke umntu kuba isondlo asikho 'ubungakanani obulingana nabo bonke," utshilo u-Arti Lakhani, MD, kunye nomdibanisi we-oncologist IZiko lezeMpilo iAdventist Medical Centre iHinsdale. "I-Superfoods inokuzisa kuphela izithembiso zabo ukuba zisetyenziswe ngobungakanani obufanelekileyo, zilungiswe ngokufanelekileyo, kwaye zidliwe ngexesha elifanelekileyo. Ngelishwa, asazi kakuhle ukuba izondlo eziphuma koku kutya zifunxwa kangakanani. Wonke umntu uyingqayizivele kwindlela abaqhuba ngayo. ukutya abakutyayo."

Unoko engqondweni, nazi ezinye ukutya okuthandwayo okugqithisileyo okuye kwagqithiswa ngenxa yezibonelelo zazo zempilo, nokuba kungenxa yokuba uphando olwenziweyo luyasilela okanye ngenxa yokuba unokufumana izakhamzimba ezifanayo kukutya okungabizi kakhulu, okufumanekayo. Ngelixa uninzi lwezi superfoods azikho embi kuwe, iipros zesondlo zithi akufanele ubile ukuba awukwazi (okanye awufuni!) zifake kwisidlo sakho. (P.S. Nazi ezinye ii-O.G. superfoods enye ingcali yezondlo ithi ungatsiba nayo.)

Açaí

“La maqunube amfusa aphuma eMzantsi Melika kwaye anamanqanaba aphezulu e-anthocyanin, eyi-antioxidant eluncedo ekuncedeni umngcipheko omncinci womhlaza,” utshilo u-Weinandy. Ukongeza, benza izitya zesmoothie ezimnandi kakhulu. "Nangona i-açaí iyi-superfood, kunzima ukuyifumana e-US kwaye iyabiza. Iimveliso ezininzi zinokuba nayo, kodwa ngexabiso elincinci kakhulu njengeejusi kunye neeyogathi. Ukubheja okungcono ngama-blueberries okanye amanye amajikijolo amfusa njengamaqunube amnyama okanye amaqunube amnyama. , Zonke zikhuliswa e-US kwaye zinee-anthocyanins ezifanayo nee-açaí berries. " (Idibeneyo: Ngaba iAçaí Bowls iphilile ngokwenene?)

I-activated Charcoal

U-Katrina Trisko, R.D., ingcali yokutya ebhalisiweyo ese-NYC uthi: " (UChrissy Teigen uyaziwa njengomntu othanda ukucoceka kwamalahle.) "Ngenxa yeempawu zayo ezifunxa kakhulu, amalahle asetyenziswa ukulawula ukubola okungaphezulu okanye ukusetyenziswa ngengozi kweekhemikhali eziyityhefu. Nangona kunjalo, akukho phando lubonisa amandla alo 'okukhupha ityhefu' inkqubo yethu yonke imihla, utshilo uTrisko. Sizalwe sinee-detoxifiers ezakhelweyo: isibindi nezintso zethu! "Ke endaweni yokuchitha imali eyongezelelweyo kwesi siselo siqhelekileyo, jolisa ekutyeni ukutya okupheleleyo, ukutya okusekwe kwizityalo ukuxhasa amajoni omzimba asempilweni kunye nokwetyisa izibonelelo zezempilo zexesha elide," ucebisa.

Ubisi lwenkomo eluhlaza

U-Anna Mason, R.D.N., ongumcebisi kwezonxibelelwano ngezempilo kunye nokuphila qete uthi: Kwaye ngelixa kukho uphando oluthile oluncinci oluxhasa la mabango, uninzi lophando ngesihloko lucebisa ukuba ubisi lwe-pasteurized *nje* lusempilweni njengobisi olukrwada. “Kukhangeleka ngathi ubisi olukrwada alunanzuzo yokwenyani,” utshilo uMason. Kwaye kunokuba kungakhuselekanga ukusela. "Ngaphandle kwenkqubo yokubulala iintsholongwane ezimbi, ubisi olukrwada lunjalo kakhulu kunokwenzeka ukuba kubangele iintlobo ezininzi ezahlukeneyo zokugula okubangelwa kukutya. Nokuba usuka kwiinkomo ezisempilweni kakhulu kwiimeko ezicocekileyo, usekhona umngcipheko wetyhefu yokutya. Ke yintoni umnxeba? Izibonelelo zezempilo: mhlawumbi zimbalwa. Imvumelwano yophando: ayifanelanga umngcipheko wokhuseleko." (BTW, funda oku ngaphambi kokuba uyeke ubisi.)

Iviniga yeApple

Zininzi izibonelelo zezempilo ezichazwe kwi-ACV ngenxa yomxholo weasithilini, ngokukaPaul Salter, RDD, CSC.S. Kucingelwa ukuba, inokunceda ekulawuleni iswekile esegazini, ukuphucula ukwetyisa, ukunciphisa ukubamba okungaguqukiyo, ukuphucula ukusebenza kwamajoni omzimba, ukukhulisa impilo yolusu-kwaye uluhlu luyaqhubeka. Ingxaki kuphela? "Iinzuzo zeglucose yegazi ziboniswa kwisifo seswekile, hayi abantu abasempilweni," utshilo uSalter. Oko kuthetha ukuba asazi ngenene ukuba i-ACV ineziphumo ezilungileyo zeswekile yegazi kubantu abangengobantu beswekile. Kwaye, "uninzi lwezinye izibonelelo zi-anecdotal ngaphandle kophando lokuxhasa amabango abo," utshilo uSalter. Izifundo ezenziwe kwizilwanyana zibonisa UCanzibe inefuthe elincinci ekufumaneni kwamafutha esiswini, kodwa kude kube le nto ibonakalisiweyo ebantwini, kunzima ukutsho ukuba kusemthethweni na. "Iviniga ye-Apple ayimbi nangayiphi na indlela, kodwa izibonelelo zibonakala ngathi zibaxiwe," uqukumbela ngelitshoyo uSalter. (Ungakhankanyi, inokonakalisa amazinyo akho.)

Ijusi yerharnati

"Ilinywe kwimbali yonke, iirharnati zisanda kuthandwa ngenxa yokuthengisa kwiinkampani ezifana nePOM Wonderful," kusho uGqirha Lakhani. Kukho ubungqina bokubonisa ukuba iirharnate ijusi kunye nokukhutshwa kunokunciphisa uxinzelelo lwe-oxidative kunye nokwakheka okukhululekile, okwenza ukuba kube kukuchasana nokudumba kunye nokubakho kwe-carcinogenic. "Nangona kunjalo, inyani yile yonke elabhoratri kunye nezifundo zokuqala zezilwanyana. Akukho datha ebantwini, kwaye njengoko unokucinga, izinto ezininzi ezisebenza kwizilwanyana zaselebhu azinampembelelo inye ebantwini," utshilo uGqr. Lakhani uyakhomba. Ngelixa iirharnati zilungile kuwe ngokubanzi, ijusi yeziqhamo ineswekile eninzi, ebangela ukudumba, ngokutsho kukaGqr Lakhani. Unokufumana kwakhona izibonelelo ze-antioxidant ezifanayo ekutyeni okufana ne-blueberries, raspberries, kunye neediliya ezibomvu. "Iklabishi ebomvu kunye ne-eggplants nazo ziqulethe i-anthocyanins kwaye kukutya okunomlinganiselo ophantsi we-glycemic index," uyongezelela.

Umhluzi Wamathambo

"Kuxelwe ukuba kuyaphilisa kwiphecana le-GI kunye namathumbu avuzayo, umhluzi wamathambo wenziwa ngokutshisa kunye nokutshisa amathambo ezilwanyana kunye nemifuno kunye neminye imifuno kwi-24 kwiiyure ze-48," kusho u-Weinandy. "Umhluzi wethambo uyafana nomhluzi oqhelekileyo, kodwa amathambo aqhekekile kwaye izimbiwa kunye ne-collagen ngaphakathi ziba yinxalenye yomxube womhluzi wethambo." Ukuthi ga, kuhle. "Umcimbi ufika xa ezinye izinto ezigcinwe ngaphakathi kwamathambo ziphuma kunye nezondlo, ngokugqithiseleyo, ukukhokela." Ngelixa ingenguye wonke umhluzi wamathambo onokuqulatha ilothe, u-Weinandy uvakalelwa kukuba kungcono ukukhuseleka kunokuba uxolo. "Ngenxa yesi sizathu, andicebisi abantu ukuba baphuze umhluzi wamathambo rhoqo. Sebenzisa umhluzi oqhelekileyo, ophantsi kakhulu, kwaye udle ukutya okunempilo jikelele."

Collagen

I-Collage iyamangalisa ngoku. Ngelishwa, uphando olukuyo alufanelanga ukuvuya ngokupheleleyo malunga nalo njengesongezelelo. Ifanele ukuba iphucule ukuqina kolusu, ithambo, kunye nempilo edibeneyo, kwaye izuze impilo yokugaya. "Ngelixa kungekho ziphumo bezingalindelekanga zichaziweyo, izibonelelo zokomelela kolusu azonelanga, kwezinye izifundo, ukuba zibaluleke ngokweenkcukacha-manani," utshilo uBarnes. Ngaphezu koko, kukho inyani yokuba "esi songezo ekufuneka usithathe yonke imihla kangangexesha elide ukuze ekugqibeleni ubone izibonelelo emzimbeni wakho," utshilo uBarnes. "Kubiza kakhulu, kwaye uninzi lwabantu lune-collagen yendalo eyaneleyo emizimbeni yabo ekungafunekiyo ukuba badibanise nayo." (Eyeleleneyo: Ngaba kufuneka Wongeze iCollagen kukutya kwakho?)

Amakhowa eAdaptogenic

Ezi ziquka i-reishi, i-cordyceps, kunye ne-chaga, kwaye kuthiwa zinceda ukulawula inkqubo yakho ye-adrenal. ’Ezi ntlobo zintathu zomgubo wekhowa zithengiswa njengezixhobo zokonyusa amajoni omzimba kunye nokuchasana nokuvuvukala, utshilo uTrisko. I-Adaptogens ngokwesiko ibisetyenziswa kumayeza aseTshayina kunye ne-Ayurvedic, kodwa akukho phando luqinileyo malunga neziphumo zempilo yabo ebantwini. ukupheka ngeziqholo ezichasayo ezifana ne-turmeric, igalikhi kunye nejinja.

Umgubo weGreen Superfood

Mhlawumbi uye wazibona ezi kwivenkile yokutya kwaye wacinga, "Kutheni ungafaki oku kwi-smoothies yam?" Kodwa amaxesha ngamaxesha kunokuba kunjalo, ezi powders zinezibonelelo ezincinci kwezempilo. "Kuzo zonke iindlela zokutya eziphezulu, le yeyona nto ibangela intliziyo yam yokutya," utsho uMason. "Iimpuphu eziluhlaza ezininzi zisenokungabi mbi ngokwendalo, kodwa ingxaki kukuba isiqhamo kunye nomgubo weveggie ufana nemultivitamin eyenziwe ngemveliso evelisiweyo kunokuba ifana nesiqhamo okanye iveggie. Ngokuqinisekileyo, banokubanga ukuba bongeze iintlobo ezahlukeneyo ezingama-50. Kodwa ke ayifani nokutya yonke loo mifuno, ”ucacisa watsho. Kutheni kunjalo? "Ulahlekelwa yifayibha kunye nezinto ezininzi ezitsha kunye nezendalo zemveliso. Ngokuqhelekileyo, imizimba yethu iqhuba, ifunxa, kwaye isebenzise iivithamini zokutya kunye neemaminerali ngokufanelekileyo ngakumbi kunezokwenziwa kunye nezongezelelweyo, "kusho uMason. Okukwintsusa? "I-powders eluhlaza ayithathi indawo yeziqhamo kunye nemifuno. Ubukhulu becala, zinokuba yinto encinci yokunyusa.Ukuba uhlahlo-lwabiwo mali olunomda, sukuyichitha kwimpuphu. Uphando luxhasa ukutya okugcweleyo. "

Ikomityi yeKofu kunye neoyile ye-MCT

Ukhe weva ngokubeka ibhotolo, ioyile yekhokhonathi, kunye ne-oyile ye-chain-triglycerides (MCT) yeoyile kwikofu yakho yokunyusa. Le meko ikwabizwa ngokuba yi-bulletproof coffee, kwaye iyabhengezwa ukubonelela "ngamandla acocekileyo" kunye nokunyusa ukusebenza kwengqondo, utshilo uTrisko. "Nangona kunjalo, kukho uphando oluncinci lokubonisa ukuba olu hlobo lwamafutha lunalo naluphi na uncedo lwezempilo lwexesha elide. Ekupheleni kosuku, ulungele ukusela ikomityi yekofu eqhelekileyo kunye nesidlo sakusasa esilungeleleneyo seprotheni ephilileyo kunye nempilo. amafutha, njengeqhekeza lesonka somgubo wengqolowa kunye neavokhado kunye neqanda eliqhotyiswe ngeoli yomnquma," uyachaza. "Ukukhetha ukutya okunokulinganisela kunye namafutha anempilo kunye neeprotheni kuya kugcina isisu sakho kunye nengqondo yanelisekile ukukufumana kusasa."

Uphengululo lwe