Mafi kyawun Abincin da za a ci tare don shayar da sinadarai

Wadatacce

• Catechins + Vitamin C
• Vitamin C + Iron-based Iron
• Calcium + Vitamin D
• Vitamin D + Magnesium
• Carbohydrates + Protein
• Curcumin + Piperine
• Zinc + Protein Dabbobi
• Bitamin mai narkewa + Fat
• Bita don

Idan ya zo ga abinci mai gina jiki, yana da sauƙi a yi tunanin abubuwan gina jiki da ke tafiya a cikin jikin ku kamar ƙananan masu tafiya, suna rage hanyarsu zuwa sel da kyallen takarda. Kuma yayin da hakika yana yin nishaɗi na gani, ba shakka hakan ba mai sauƙi bane. Halin da ake ciki: Wasu abubuwan gina jiki ba su da kyau idan aka ci su da kan su. Maimakon haka, suna buƙatar haɗa su da su sauran abubuwan gina jiki don jikin ku ya sami fa'ida daga gare su - kuma hakan yana da sauƙi kamar cin wasu abubuwan haɗin abinci tare.

Yin hakan yana ba da damar abubuwan gina jiki don yin mu'amala da haifar da halayen sunadarai da ake buƙata don tallafawa matsakaicin sha, in ji Alice Figueroa, MPH, RDN, wanda ya kafa Alice a Foodieland. Sabanin haka, idan kun ci waɗannan sinadarai daban-daban, ɗayan yana iya riga ya narkar da shi kuma ya rushe ta lokacin da kuka ci ɗayan, a ƙarshe yana rage yuwuwar hulɗar biyu kuma kuna iya samun fa'ida.

Amma jira-ta yaya kuka san kuna cin isasshen kowane abinci mai gina jiki don tabbatar da ƙoshin ƙima? Kawai haɗa abubuwan gina jiki a cikin daidaitaccen abinci mai launi zai sami aikin, a cewar Figueroa. "Hanyar da ta fi kusantowa kuma ta zahiri don aiwatar da hada abinci shine ta hanyar cin faranti daban-daban wanda ya haɗa da 'ya'yan itatuwa da kayan marmari masu launi, mai lafiyayye, da furotin," in ji ta. "Idan kuna da launuka iri -iri, abinci iri -iri da abubuwan ciye -ciye, da alama kuna iya samun duk abubuwan gina jiki da kuke buƙata daga abinci ba tare da buƙatar damuwa game da auna rabo ko hidima ba."

Gaba, koya game da mahimman abubuwan haɗin abinci guda takwas, tare da haɗe -haɗen abinci da aka ba da shawarar daga masu cin abinci don ku iya haɗa kowane ɗayan abubuwan gina jiki a cikin abincin ku cikin sauƙi.

Catechins + Vitamin C

Idan kai babban mai shayi ne, wataƙila kun ji catechins, aka mahaɗan cikin shayi waɗanda ke sa abin sha ya yi muku daɗi sosai. Catechins sune antioxidants, ma'ana suna yaƙar damuwar oxyidative ta hanyar tsayar da radicals kyauta. (Matsalar oxidative, BTW, na iya haifar da yanayi na yau da kullun ciki har da cututtukan zuciya, rheumatoid amosanin gabbai, da ciwon daji.) Akwai kama, ko da yake: A kan nasu, catechins ba su da kwanciyar hankali a cikin tsaka-tsaki ko yanayin rashin acidic kamar hanjin mu, in ji Michelle. Nguyen, RD, likitan cin abinci mai rijista a Keck Medicine na Jami'ar Kudancin California. A can duka kaɗai, catechins suna da saurin rushewa, wanda ke haifar da ƙarancin sha.

Shigar da bitamin C, mai gina jiki mai mahimmanci wanda ke cikin aikin rigakafi da haɗin gwiwar collagen. Vitamin C yana daidaita yanayin hanji, wanda ke hana catechins daga ƙasƙantar da kai, a cewar Kylie Ivanir, MS, RD, mai cin abinci mai rijista kuma wanda ya kafa Injin Gina Jiki. Wannan yana inganta shaye -shayen su a cikin hanji, yana tabbatar da cewa jikin ku na iya yin amfani da wannan kyakkyawan maganin antioxidant. (Mai alaƙa: Mafi-Antioxidant-Rich Foods to Stock Up, Stat)

Haɗin Abinci: 'ya'yan itatuwa masu wadataccen bitamin C tare da shayi ko santsi na tushen shayi

Babban haɗe-haɗe na ruwan lemun tsami da shayi shine cikakken misali. "Hakanan kuna iya neman zaɓin shayi da aka shirya wanda ke da [ƙarin bitamin C], amma ƙara matsi na [ruwan 'ya'yan lemun tsami] ya fi kyau," in ji Ivanir. Ba mahaukaci bane game da shayi mai zafi? Yi smootha koren shayi mai santsi tare da strawberries ko 'ya'yan itace masu cike da bitamin C da kuka zaɓa, in ji Nguyen.

Vitamin C + Iron-based Iron

Vitamin C kuma yana haɓaka shaƙar baƙin ƙarfe wanda ba hame ba, nau'in baƙin ƙarfe da ake samu a cikin kayan shuka kamar wake, dawa, kwayoyi, tsaba, tofu, da alayyafo. Ana buƙatar ƙarfe don yin hormones da ɗaukar oxygen a cikin jini. Koyaya, saboda tsarin sinadarin sa, baƙin ƙarfe wanda ba heme ba yana da ƙarancin bioavailability, ma'ana hanji baya saurin shaƙa shi. (FYI, sauran nau'in baƙin ƙarfe shine baƙin ƙarfe heme, wanda ake samu a samfuran dabbobi kamar kaji, naman sa, abincin teku, da kifin kifi, ya fi sauƙin sha kan sa, in ji Figueroa.)

Haɗa baƙin ƙarfe ba heme tare da bitamin C na iya haɓaka tsohowar tsokoki, kamar yadda bitamin C ke samar da haɗin gwiwa mai narkewa (aka narkar da shi) tare da baƙin ƙarfe mara nauyi, a cewar wata kasida da aka buga a cikin mujallar. Jaridar Gina Jiki da Metabolism. Kuma wannan yana canza tsarin sunadarai na baƙin ƙarfe mara nauyi a cikin wani tsari wanda ƙwayoyin hanji ke shiga cikin sauƙi, in ji Figueroa.

Haɗin Abinci: matsi na ruwan 'ya'yan itace lemun tsami a cikin miya lentil; barkono barkono yana manne da hummus; karin tumatir da barkono masu kararrawa da aka gauraya su cikin barkono wake. (Mai Alaƙa: Yadda ake Dafawa tare da Citrus don Haɓaka Vitamin C)

Calcium + Vitamin D

Ba wani sirri bane cewa alli yana da mahimmanci ga lafiyar ƙashi, amma kawai cin alli bai isa ba; za ku buƙaci ƙara mai akan bitamin D, ma. "Ana buƙatar bitamin D don inganta ƙwayar calcium," in ji Figueroa. Yana aiki ta hanyar jigilar alli ta cikin sel na hanji, bisa ga binciken kimiyya a cikin Jaridar Duniya ta Gastroenterology. A gaskiya ma, ba tare da isasshen bitamin D ba, kawai za ku iya sha kashi 10 zuwa 15 na calcium da kuke ci, in ji Figueroa. (Mai alaƙa: Ƙananan Alamomin Vitamin D Ya Kamata Kowa Ya Sani Game da su)

Yana da kyau a lura cewa ba lallai bane ku buƙaci cin bitamin D da alli a daidai wannan lokacin don inganta sha, in ji Figueroa. Wannan saboda bitamin D mai narkewa ne, ma'ana an adana shi a cikin kitse mai kitse na dogon lokaci, in ji ta. A sakamakon haka, jikinka koyaushe yana samun wasu bitamin D. Wancan ya ce, "yana da mahimmanci a mai da hankali gabaɗaya cin abinci [abinci mai wadataccen alli da bitamin D] tsawon yini," maimakon a lokaci guda, ta lura. Ka yi la'akari da shi azaman "lokaci" mai faɗi don haɗa waɗannan abubuwan gina jiki. Amma idan kun kasance game da inganci (ko kawai mantuwa), yana iya taimakawa ku ci su tare. (Mai alaƙa: Jagorar Mace mai dacewa don Samun isasshen Calcium)

Haɗin Abinci: Ganyen giciye mai wadataccen alli (kamar broccoli ko koren ganye) tare da kifin bitamin D (kamar salmon da tuna); soya naman kaza tare da tofu mai ƙarfi na calcium. Da yake magana ...

Tunda wannan haɗin yana da mahimmanci ga lafiyar ƙashi, ya zama gama gari a sami abinci mai wadataccen alli (kamar madara madara da yogurt) da aka ƙarfafa tare da bitamin D. Wasu samfura-watau madara da aka shuka-galibi ana ƙarfafa su tare da abubuwan gina jiki, wanda zai iya taimakawa dangane da inganci da dacewa, in ji Figueroa. (Banda shine nono na goro na gida, wanda ba shine tushen sinadarin calcium ba, bayanin kula Figueroa.

Vitamin D + Magnesium

Vitamin D kuma yana ƙara haɓakar hanji na magnesium, ma'adinai da ke cikin ayyuka kamar gyaran sel da bugun zuciya, in ji Ivanir. Kuma kamar yadda ya zama, jin daɗin juna ne: Magnesium shine cofactor don haɗin bitamin D, in ji ta. Wannan yana nufin magnesium yana buƙatar kasancewa don fata ta yi bitamin D; shine cikakken misali na titin hanya biyu.

Haɗin Abinci: kifin kifi ko kifi - wanda ke kawo bitamin D - wanda aka rufa da almonds maimakon gurasa don wannan adadin na magnesium; salatin tare da kifi kifi da kabewa tsaba; naman kaza-soya topped tare da yankakken cashews. (Mai alaƙa: Fa'idodin Magnesium da Yadda ake Samun Yawa a cikin Abincinku)

Carbohydrates + Protein

Wani lokaci inganta sha shine duk game da raguwar abubuwa. Irin wannan shine yanayin carbs da furotin, muhimmin haɗuwa don jin daɗi, kuzari, da murmurewa bayan motsa jiki. "Lokacin da [ku] ku ci carbohydrates, gami da kayan lambu da 'ya'yan itatuwa, sai su rushe cikin glucose," babban tushen makamashi na jiki, in ji Figueroa. Wannan yana ƙara matakan sukari na jini, wanda shine amsa ta halitta kuma ta al'ada. Matsalar ita ce lokacin da sukari na jini ya ƙaru kuma azumi, yana haifar da hauhawar sukari na jini. A tsawon lokaci, wannan na iya haifar da juriya na insulin da matakan glucose na jini, yana haɓaka haɗarin prediabetes da ciwon sukari, in ji ta.

Sunadaran sun rushe a hankali fiye da carbohydrates. Don haka, cin abubuwan gina jiki a lokaci guda yana ba da damar carbs su rushe da sannu a hankali, "yana taimakawa daidaita matakan sukari na jini saboda carbs [saki] ƙarancin sukari a cikin jini lokaci guda," in ji Ivanir. Wannan yana da mahimmanci ba kawai don ci gaba da satiety da kuzari a kullum ba amma don murmurewa bayan motsa jiki, ma. Ragewa akan wasu motsa jiki bayan motsa jiki yana taimakawa tare da dawo da tsoka ta hanyar fara aiwatar da sake cika shagunan carbohydrate na jikin ku (tushen farko na jikin ku).

Haɗin Abinci: oatmeal tare da gefen ƙwai; oatmeal tare da furotin foda; yankakken apple ko dukan alkama na alkama tare da man gyada. (Ko kowane ɗayan waɗannan masu horar da kayan ciye-ciye da masu cin abinci bayan motsa jiki suna rantsuwa da.)

Makasudin anan shine haɗin gwiwa tare da hadaddun carbs-waɗanda suka fi ƙoshin abinci mai gina jiki fiye da takwarorinsu masu tsafta-tare da furotin mara nauyi-wanda ke da ƙarancin kitse.

Curcumin + Piperine

Babban fili a cikin turmeric, curcumin yana da stellar antioxidant da anti-inflammatory Properties, bisa ga nazarin kimiyya a cikin jarida. Abinci. Amma kamar catechins da ke cikin shayi, curcumin “ba ya sha sosai lokacin da aka ci shi da kansa,” in ji Ivanir. Dalili? Ana saurin narkar da shi ta jiki kuma ya kawar da shi, don haka yana iya zama da wahala a ɗora duk fa'idodin sa.

Maganin: Ƙara barkono baƙi zuwa haɗuwa. Babban sinadarinsa - piperine - na iya haɓaka bioavailability na curcumin da kusan kashi 2000 (!!), a cewar Ivanir. Piperine yana taimakawa curcumin ya ratsa cikin rufin hanji da shiga cikin jini, don haka inganta sha, in ji ta. "Piperine kuma na iya rage rugujewar curcumin ta hanta," in ji ta, yana taimakawa wajen magance saurin kawar da curcumin, a ƙarshe yana ba jikin ku ƙarin lokaci don ɗaukar fili.

Haɗin Abinci: yayyafa barkono baƙi da turmeric akan gasasshen kayan lambu da man zaitun, a cikin ƙwai -ƙwai, cikin miya, ko a shinkafa; dash na baƙar fata barkono zuwa ga turmeric latte ko zinariya madarar furotin girgiza.

Zinc + Protein Dabbobi

Kodayake jiki yana buƙatar ƙaramin sinadarin zinc, wannan ma'adinai yana tallafawa yawancin hanyoyin ilimin halittu kamar aikin rigakafi, in ji Rachel Werkheiser, MS, RD, masanin aikin sarrafa abinci a Sodexo. Mafi kyawun tushen tutiya shine kayan dabba, kamar kaji da kifi; sinadarin zinc a cikin wadannan abinci yafi saukin shakar jiki. Abincin shuke -shuke kamar hatsi gabaɗaya, hatsi, da tsaba suma suna ba da sinadarin zinc, in ji Werkheiser. Duk da haka, sun kuma ƙunshi phytates, aka "antinutrient" mahadi waɗanda a zahiri suna ɗaure da zinc kuma suna rage sha, a cewar Harvard. T.H. Makarantar Kiwon Lafiyar Jama'a ta Chan. (Mai alaƙa: Ma'adanai guda 5 waɗanda ke da ƙima sosai ga Ayyukanku)

Don inganta ƙwayar zinc daga dukan hatsi / legumes / iri, haɗa su tare da furotin dabba, wanda ke ɗaure tare da phytate, yana hana shi daga haɗuwa da zinc kuma, don haka, ba da izinin sha mafi kyau, bisa ga wani bita da aka buga a ciki. Abubuwan gina jiki. (Abincin dabbobi ba abin ku bane? Jiƙa hatsi da kayan lambu a cikin ruwa na awanni takwas zuwa 12 kafin dafa abinci kuma yana taimakawa rage abubuwan da ke cikin jikin su, in ji Ivanir.) Duk da haka, yana da kyau a lura cewa zinc daga wasu tushen shuka - kamar namomin kaza ko Kale - Har ila yau, ya fi dacewa tare da tushen furotin na dabba, saboda "yana iya haɓaka shakar sinadarin zinc" gaba ɗaya, wanda ake tunanin zai yi aiki ta hanyar ƙara narkar da shi a cikin hanji.

Haɗin Abinci: oatmeal da qwai; gyada a cikin jatan lande; namomin kaza tare da kaza.

Haɗa duk abincin shuka mai wadataccen zinc-musamman phytate wanda ke ƙunshe da hatsi, legumes, da tsaba-tare da furotin dabbobi. Dangane da tushen sinadarin zinc, kamar jan nama, kaji, da kifin kifi? Tun da sun riga sun kasance tushen furotin, za ku iya cinye su kawai ba tare da tunanin kun haɗa zinc da furotin ba.

Bitamin mai narkewa + Fat

Jiki yana adana bitamin A, D, E, da K a cikin kayan kitse. Wadannan bitamin kuma suna buƙatar kitse daga abinci domin jiki ya shanye, kamar yadda wani bita da aka yi a mujallar ya nuna Binciken Nazarin Kwayoyin Halittu. Waɗannan bitamin duka an san su da bitamin mai narkewa. Wannan ba yana nufin yakamata ku fara dafa duk abincin ku a cikin maiko. Maimakon haka, za ku so ku zaɓi nau'in "mai kyau" maras nauyi kamar su omega-3 da omega-6 fatty acids maimakon; waɗannan fats na iya taimakawa rage LDL ("mara kyau") matakan cholesterol da hawan jini, manyan abubuwan haɗari guda biyu don cututtukan zuciya, in ji Figueroa. Don haka, ta hanyar haɗa fats masu lafiya na zuciya tare da bitamin mai narkewa, zaku iya girbe fa'idodin ingantattun shaye-shayen bitamin. kuma kariya na zuciya da jijiyoyin jini.

Haɗin Abinci: salmon da gasasshen squash; avocado kale salatin da kwanon rufi tofu; avocado toast tare da walnuts, sunflower tsaba, edamame, da kwai.

Idan yazo batun hada abinci, yiwuwar anan ba ta da iyaka. Bitamin masu narkewar kitse suna da yawa a cikin 'ya'yan itatuwa da kayan marmari, yayin da ana iya samun kitsen da ba a cika ba a cikin abinci kamar kifin mai mai, goro, da iri. Wasu abinci ma a dabi'a suna ɗauke da kitse da wasu bitamin mai narkewa, kamar ƙwai, waɗanda ba su da kitse da bitamin A, a cewar Harvard THMakarantar Kiwon Lafiyar Jama'a ta Chan.

Bita don