8 Abin mamaki (Sabo!) Superfoods

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Kuna shan kofi na koren shayi tare da karin kumallo kowace safiya, ku ci lemu da almond a wurin aiki, kuma ku ci ƙirjin kaji mara fata, shinkafa mai launin ruwan kasa, da broccoli mai ɗumi don abincin dare mafi yawan dare. To, yaya kuke cin abinci? Abin mamaki da kyau-kai mai cin samfur ne. Amma kafin ku sake ƙona mai dafa shinkafa, ku sani cewa repertoire na abinci mai gwadawa da gaskiya na iya yin illa ga lafiyar ku da layin ku. "Rashin cin abinci mai yawa yana hana ku wasu abubuwan gina jiki," in ji Molly Kimball, R.D., masanin abinci mai gina jiki a Ochsner Clinic's Elmwood Fitness Center a New Orleans. Kuma a ƙarshe za ku gaji da manyan abubuwan menu na ku, wanda zai sa wannan tsari na soyayyen chili-cuku ya fi wuya a ƙi. Don rufe duk tushen ku na abinci mai gina jiki-da ƙarfafa ƙaƙƙarfan ɗanɗano-canza wasu tsoffin abubuwan da kuka fi so don waɗannan abincin wutar lantarki guda takwas.

KASANCE NAN Broccoli

YI WANNAN Broccoli Rabe

Broccoli rabe yana da koren furanni iri ɗaya da suna kamar broccoli, amma kayan lambu ne daban-daban. Shahararren a Italiya (inda ake kira rapini), wannan kore mai duhu yana da ɗanɗano mai ɗaci. Ya ƙunshi kashi ɗaya cikin huɗu na adadin kuzari na ɗan uwanta na cruciferous-tara kawai a kowane kofi-da adadin bitamin A sau biyu. Magana game da abinci mai yawa. "Broccoli rabe kuma shine tushen tushen folate, bitamin K, da beta-carotene," in ji Jonny Bowden, Ph.D., marubucin littafin. Abinci 150 mafi koshin lafiya a Duniya. Kuma, kamar broccoli, yana da girma a cikin sulforaphanes, mahaɗan da aka gano suna da tasirin kariya daga cututtukan ciki, huhu da kansar nono.

TASHIN HIDIMA Rabe da ƙananan ganye yana da ɗanɗano ɗanɗano fiye da takwarorinsa masu girma-girma. Blanch a cikin ruwan zãfi mai gishiri don 30 seconds, sa'an nan kuma canjawa zuwa kwano na ruwan kankara. Cire da bushe bushe. Don dahuwa, a soya tafarnuwa da aka niƙa a cikin cokali 2 na man zaitun. Ƙara kofuna 4 na broccoli rabe kuma dafa har sai da zafi, ko kimanin minti 5. Ki jefa da taliyar alkama gabaki ɗaya, yankakken ɓaure, da gasasshen ƙwaya.

YA KASANCE Brown Shinkafa

YIN WANNAN Amaranth

Tsoffin Aztec sun yi imanin cewa cin amaranth na iya ba su manyan masu iko, kuma saboda kyakkyawan dalili: Wannan hatsi mai ɗanɗano yana ɗaya daga cikin tushen da ba nama ba na dukkan muhimman amino acid tara, ginshiƙan gina jiki. Jiki yana amfani da waɗannan amino acid don ƙirƙirar tsoka. Bugu da ƙari, game da adadin adadin kuzari kamar shinkafa mai launin ruwan kasa, kuna samun kusan ninki biyu na furotin da fiber sau uku. "Amaranth kuma yana da yawan sinadirai masu yawa waɗanda mata ke buƙata, kamar baƙin ƙarfe, zinc, da calcium," in ji Lorna Sass, marubucin littafin. Dukan hatsi a kowace rana, kowace hanya.

TASHIN HIDIMA Sass ya ce "Amaranth ba hatsi na gaskiya ba ne, amma ƙaramin tsabarsa suna dafa abinci a cikin pilaf mai kaifi ko kamar polenta," in ji Sass. Ta ba da shawarar tafasa koran 1 na amaranth tare da ruwan kofuna 1 3/4, an rufe shi, na kusan mintuna 9, ko har sai an sha ruwa. Cire daga zafi kuma bari ya zauna na minti 10. Ƙara man zaitun kaɗan, minced faski, da yankakken tumatir busasshen rana. (Don yin porridge, simmer na tsawon minti 20 tare da kofuna 3 na ruwa da kuma dan kadan na kirfa). a cikin kernels. Season tare da sukari da kirfa.

YA KASANCE Almonds

YI WANNAN Gyada

Almonds sune abubuwan ciye -ciye masu dacewa: Suna ɗaukar hoto, suna cikawa, kuma idan kun gaji da tsohuwar jiran aiki, jefa wasu goro cikin juyawa. Kodayake suna ɗauke da ƙarin kitse a kowace hidimar 1-oza fiye da almond (gram 18 zuwa 14), yawancin kitse a cikin gyada shine omega-3 fatty acid. Steven Pratt, MD, marubucin littafin ya ce: "Suna ɗaya daga cikin 'yan tsirarun tushen tsire-tsire na waɗannan kitse masu lafiya." SuperFoods Rx: Abinci goma sha huɗu waɗanda zasu canza rayuwar ku. Yawancin Amurkawa suna da ƙarancin omega-3s, waɗanda ke taimakawa kariya daga ɓacin rai, Alzheimer, da cututtukan zuciya. A cikin aiki, a cikin 2004 FDA ta ƙyale tallan da ke bayyana cewa waɗannan kwayoyi na iya rage haɗarin cututtukan zuciya. "Glodar goro kuma tana da sinadarin sterols, sinadaran shuka da ke hana sha cholesterol," in ji Pratt. Bincike ya nuna cewa cin goro a kai a kai na iya haifar da matakin LDL (“bad” cholesterol) ya ragu da kashi 16. Menene ƙari, binciken da aka buga kwanan nan a cikin Jaridar Cibiyar Nazarin Zuciya ta Amirka gano cewa mutanen da suka ci kusan walnuts 10 tare da abinci mai ɗimbin yawa a cikin jijiyoyin bugun zuciya sun sami ƙarancin kumburi a cikin jijiyoyin jini fiye da waɗanda ba su da goro.

TASHIN HIDIMA Toasting gyada yana fitar da dandano. Sanya 1 ounce (kusan kwaya 7) a kan takardar da ba ta da tushe kuma gasa a 350 ° F na mintuna 5 zuwa 10, ko dafa a cikin babban skillet akan matsakaici-zafi na mintuna 2. Sara da jefa cikin pancake ko muffin batter, ko yayyafa a saman salatin ko yogurt mara nauyi.

YA KASANCE Oranges

YI WANNAN Kiwis

Tabbatar da cewa abubuwa masu kyau yi zo cikin ƙananan fakitoci: Lokacin da masana kimiyyar Jami'ar Rutgers suka binciki 'ya'yan itatuwa 27 daban -daban, sun gano cewa kiwifruit shine mafi yawan abinci mai gina jiki, ma'ana yana da mafi yawan adadin bitamin da ma'adanai a kowane kalori. Idan aka kwatanta da lemu, alal misali, babban kiwi mai adadin kuzari 56 ya ƙunshi ƙarin potassium fiye da kashi 20 cikin ɗari. "Kuma kusa da ganyen ganye mai duhu, kiwi shine ɗayan manyan tushen tushen lutein antioxidant, wanda ke da mahimmanci ga hangen nesa da lafiyar zuciyar ku," in ji Pratt. A zahiri, masu binciken Yaren mutanen Norway sun gano cewa tsofaffi masu lafiya waɗanda ke cin kiwifruits biyu a rana don wata ɗaya sun saukar da ƙwayoyin triglycerides-jini wanda zai iya haifar da cututtukan zuciya-da kashi 15. Masana sun ce sakamakon zai iya kasancewa ne saboda yawan sinadarin da 'ya'yan itace ke da shi.

TASHIN HIDIMA Idan peeling kiwi ya zama kamar aiki yayi yawa, kawai a tsinke tsawon sa zuwa huɗu huɗu kuma a ci kamar lemu. Pratt ya ce "Tun da fatar za a iya ci, ku ma za ku iya jefa dukkan 'ya'yan itacen a cikin mahaɗin don ƙara ɗan ɗanɗano ɗanɗano na ɗanɗano." Ajiye kiwi a cikin firiji daga apples and pears; Wadannan 'ya'yan itatuwa suna fitar da iskar ethylene, wanda zai iya haifar da kiwi zuwa mummunan.

YA KASANCE Nono Kaza

YI WANNAN Alade Tenderloin

Har yanzu baku rungumi "sauran farar nama ba"? Yi la'akari da wannan: A matsakaita, naman alade a yau ya ƙunshi kashi 40 cikin 100 na ƙananan ƙwayar jijiya-clogging cikakken mai da 24 bisa dari kasa da kitsen gaba ɗaya fiye da naman alade na 15 shekaru da suka wuce, ya yi rahoton wani binciken USDA wanda yayi nazarin sassa daban-daban guda tara. A halin yanzu, adadin bitamin B6 da niacin a cikin naman alade sun tashi. Hakan ya faru ne saboda manoma sun ba aladu abinci mai koshin lafiya a cikin shekaru ashirin da suka gabata. Mafi iri iri? Naman alade, wanda ke fafatawa ko da nono mara fata a cikin adadin kuzari da mai (calories 101 da gram 3 na mai a kowace oza na naman alade 3 da adadin kuzari 92 da gram 1 na mai a cikin adadin kaza).

TASHIN HIDIMA Sanya 1 1/2-laban mai laushi a cikin babban skillet akan matsanancin zafi kuma bincika kowane gefe har sai launin ruwan kasa. Cire nama daga kwanon rufi kuma haɗa 1/4 kofin balsamic vinegar, 1 tablespoon launin ruwan kasa, 1/4 teaspoon gishiri, da 1/8 teaspoon baki barkono. Cokali glaze a kan naman alade a cikin ƙaramin kwanon rufi, kuma gasa a 375 ° F na minti 20. Za a iya amfani da duk wani abin da ya rage ga sandwiches: Yada burodin alkama tare da man shanu na apple ko kiyaye apricot da saman tare da 'yan guntun alade, yankakken yankakken apples, da letas ganye.

YA KASANCE Green Tea

YI WANNAN Farin Shayi

Waɗannan silvery, ganyen fuka -fukan a zahiri sun fito ne daga shuka iri ɗaya kamar koren shayi da baƙar fata, amma an girbe su a baya. Bowden ya ce "Ganyen shayi yana da alaƙa mai ciyawa, yayin da farin iri yana da daɗi, mai daɗin ƙanshi," in ji Bowden. Amma dandano ba shine kawai dalilin da za a gwada farin shayi ba: A cewar wani bincike na farko da aka yi a Cibiyar Linus Pauling a Jami'ar Jihar Oregon, yana iya zama mafi karfi fiye da koren shayi don kare kariya daga ciwon daji. Wasu bincike sun nuna cewa yana iya yakar ƙwayoyin cuta da ke haifar da ƙwayoyin cuta da kamuwa da cuta.

TASHIN HIDIMA Ko da yake akwai farar buhunan shayi da abin sha a kasuwa, Bowden ya ba da shawarar siyan ganyaye maras kyau irin su Yinzhen Silver Needle White Tea ($ 30 na oz 4; inpursuit oftea.com). "Ganyen ba a sarrafa shi sosai, don haka yana da koshin lafiya," in ji shi. Zuba su cikin ruwan da ke da zafi amma ba ya tafasa kusan mintuna 2.

YA KASANCE Kifi

YI WANNAN Mackerel

Kun zaɓi salmon saboda wannan babban abincin yana da yawa a cikin omega-3 fatty acid. Amma mackerel ya ƙunshi ma fiye da waɗannan kitse masu lafiya. Wani kari na zabar wannan kifi shine cewa yana da ƙarancin gurɓata kamar mercury da magungunan kashe qwari. Tsaron Muhalli ya lissafa mackerel Atlantika a matsayin ɗayan manyan zaɓin abincin teku don dalilai na lafiya da muhalli. (Saboda waɗannan kifayen nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i)) ba su cikin hadarin bacewa kamar sauran nau'o'in iri.) Idan ka fi son fillet, nau'in Atlantic yana da nama mai tsayi. Dabbobi iri -iri na Pacific, galibi ana samun su a cikin gwangwani, suna da dandano wanda yayi kama da kifin gwangwani.

TASHIN HIDIMA Kurkura da jefa mackerel gwangwani a cikin salads ko casseroles. Ko kuma a bugi wasu burgers na mackerel ta hanyar haɗa shi da murƙushe alkama, ƙwai, da kayan yaji; dafa a cikin skillet akan matsakaici-zafi mai zafi. Kuna iya maye gurbin fillet ɗin mackerel na Atlantic don kowane girke-girke ta amfani da farin kifi, kamar mahimahi ko bass.

YA KASANCE Alayyahu

YI WANNAN Swiss Chard

Swiss chard yana da ɗanɗano mai kama da alayyafo, amma tare da crunchiness da cizon ganyen gwoza. Kamar alayyafo, yana da ƙarancin kalori (7 a kowace kofi) kuma yana ɗauke da lutein mai kariya, bitamin A, da beta-carotene. Amma chard na Swiss yana da fiye da ninki biyu na adadin bitamin K. A gaskiya ma, kawai kofi 1 na ganye mai duhu yana samar da kusan 300 micrograms, ko fiye da sau uku shawarar yau da kullum don gina jiki. Abincin da ke cikin wannan bitamin na gina kashi yana da mahimmanci musamman ga mata: Nazarin da aka buga a cikin Jaridar Amirka ta Abincin Abinci gano cewa matan da suka cinye fiye da microgram 109 na bitamin K a rana sun kusan kusan kashi uku cikin uku waɗanda ba sa iya kamuwa da karayar ƙashi daga baya a rayuwa fiye da waɗanda suka sami ƙasa.

TASHIN HIDIMA Yi omelet mai lafiya ta amfani da chard na Swiss: A cikin babban skillet, sauté 1 kofin ganye a cikin man zaitun cokali 1 da tafarnuwa kadan; ajiye gefe. Zuba fararen kwai 4 a cikin kwanon rufi. Dafa na kimanin minti daya, da cokali cakuda chard na Switzerland a tsakiyar. Ninka, zafi, kuma ku yi hidima.

Samu ƙarin nasihu akan yadda ake fara cin wayo!

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