Yadda Ake Samun Mafi Gina Gina Daga Abincin Ka

Wadatacce

• Ciki da Fat tare da Bitamin mai narkewa
• Biyu Abinci Waɗanda Sukafi Kyau Tare
• Yi Tunani Ta Hanyar girkin ku
• Ci gaba da Sauƙi
• Bita don

Kun san isa ga alayyafo akan sukari, amma kun san yadda kuke dafa abinci cewa alayyafo yana shafar abubuwan gina jiki nawa jikin ku ke sha? Barka da zuwa ga duniya mai sarƙaƙƙiya ta bioavailability, wanda a zahiri hanya ce mai kyau don yin magana game da adadin abubuwan gina jiki da jiki ke ɗauka yayin da kuke shirya da cin wani abinci, in ji Tracy Lesht, RD Ga abin da kuke buƙatar yi don tabbatarwa. kuna samun matsakaicin adadin fa'idodin inganta lafiya daga kowane cizo.

Ciki da Fat tare da Bitamin mai narkewa

Vitamins masu narkewa kamar bitamin A, D, E, da K, suna yin daidai abin da suke ji: Suna narke cikin mai. Don haka cin su da sinadari mai kitse na dabi’a na iya taimaka wa jiki wajen shan bitamin cikin sauki, in ji Adrienne Youdim, MD, kwararre kan abinci mai gina jiki da ke California. Idan kun ɗora salatin alayyahu da man zaitun, ko ƙara 'yan tsiran avocado a cikin omelet ɗin ku, maki mai kyau a gare ku: Kun riga kun kushe shi.

Wancan ya ce, kuna buƙatar duba adadin waɗannan bitamin da kuke ɗauka. Ba kamar bitamin mai narkewa ba (B12, C, biotin, da folic acid, alal misali) waɗanda ke fitar da fitsari a duk lokacin da akwai yawa a ciki tsarin, idan ka sha da yawa na mai-mai narkewa bitamin to jikinka zai adana cewa karin adadin a matsayin mai a cikin hanta nama. Idan hakan ya faru sau da yawa, zai iya haifar da na yau da kullun, mai guba, kuma mai yuwuwar yanayin barazanar rayuwa wanda aka sani da hypervitaminosis. Abu ne mai wuya ga hakan ya faru a zahiri, kuma lokacin da ya aikata yawanci daga ɗaukar yawancin abincin bitamin (maimakon cin bitamin ta hanyar abinci), amma iya faru.

Don gano wannan wuri mai dadi tsakanin isa amma ba mai yawa ba, Lesht ya ce mafi kyawun sa don nufin neman izinin da aka ba da shawarar yau da kullun (RDA) - an saita shi a wannan matakin don haka jikin ku ya sami matsakaicin adadin fa'idodi-ba tare da wuce matakin sha na sama ba ( UL). Kuma duk abin da kuke yi, kada ku tsallake bitamin mai-mai narkewa a cikin yardar masu narkewar ruwa kawai. Kowane bitamin yana taka muhimmiyar rawa wajen kiyaye lafiyar ku gaba ɗaya, in ji Youdim, don haka ba za ku iya musanya juna da ɗayan ba.

Biyu Abinci Waɗanda Sukafi Kyau Tare

Gaskiya ne: Wasu nau'ikan nau'ikan abinci sun fi wasu (uh, hello, PB&J), kuma hakan yana da kyau idan ya zo ga adadin abubuwan gina jiki da jiki ke sha. Ɗauki kayan lambu da mai, alal misali. Nazarin da aka buga a Jaridar Amirka ta Abincin Abinci ya gano cewa mutane sun sha ƙarin carotenoids da aka samu a cikin salatin cike da alayyafo, letas, tumatir, da karas lokacin da aka ɗora shi da kayan miya mai ƙima maimakon mai ƙima ko mara ƙima. Kuna son jikinku ya tara carotenoids kamar beta-carotene, lycopene, lutein, da zeaxanthin saboda suna taimakawa kare jiki daga cuta. Bugu da ƙari, wasu carotenoids-kamar lycopene-suna samun fa'ida biyu daga haɗewa da mai saboda sun kasance mai narkewa. Hujja: Wani bincike daga Jami'ar Jihar Ohio ya gano cewa mutane sun sha lycopene sau 4.4 lokacin da salsa na tushen tumatir ya haɗa da avocados.

Wani hadaddiyar tauraro, musamman ma idan kai mai cin ganyayyaki ne: Haɗa tushen ƙarfe wanda ba na dabba ba, kamar tofu, tare da bitamin C. Iron daga dabbobi ana kiransa da ƙarfe heme iron, kuma yana da sauƙin samuwa don jikinka ya sha fiye da haka. baƙin ƙarfe ba heme. Amma bitamin C na iya ƙara yawan ƙwayar baƙin ƙarfe wanda ba heme ba, in ji Lesht. Don haka gwada salatin alayyafo mai tofu tare da broccoli, barkono ja, yankakken orange, ko strawberries, ta nuna.

Yi Tunani Ta Hanyar girkin ku

Dafa abinci kuma na iya shafar adadin abubuwan gina jiki da jikinka ke sha. Gabaɗaya, dafa abinci yana haɓaka haɓakar abinci, in ji Youdim, amma wannan ba ƙa'ida ce mai wahala ba. Misali bitamin masu narkar da ruwa, alal misali, sun fi saurin kamuwa da zafi da ruwa, a cewar wani binciken da aka buga a cikin Jaridar Turai na Gina Jiki. "Suna rasa ƙarin sinadirai yayin tsarin dafa abinci kamar tafasawa saboda abubuwan gina jiki suna zubowa cikin ruwa," in ji Lesht.

Maimakon zuba wannan ruwa a cikin kwatami, yi ƙoƙarin sake amfani da shi a cikin miya, stews, ko miya, ta ba da shawara. Ko kuma ku shayar da kayan lambu maimakon ku dafa su. Idan dole ne ku yi amfani da zafi da ruwa, Lesht ya ce ya fi dacewa "da nufin rage lokacin dafa abinci da amfani da ƙananan ruwa tare da ƙarancin zafi don ɗaukar matsakaicin adadin abubuwan gina jiki." Kuma ga kayan lambu waɗanda ke buƙatar tsawon lokacin dafa abinci, akwai saurin hack: Yanke su cikin ƙananan guda kafin a jefa cikin ruwa. Ƙananan ƙananan = dafa abinci da sauri.

Oh, kuma kada ku ji tsoron amfani da wannan microwave-ba zai kawar da kayan abinci ba. A gaskiya ma, binciken da aka buga a cikin Jaridar Kimiyyar Abinci An sami broccoli mai tafasa da ɗumi yana yanke matakan bitamin C da kashi 34 da kashi 22 cikin ɗari, yayin da broccoli na microwaved ya rataye kashi 90 na ainihin adadin.

A gefe guda kuma, wasu abinci suna amfana da ɗan zafi kaɗan saboda yana taimakawa wajen rushe bangon tantanin halitta, wanda ke sauƙaƙa wa jiki samun abubuwan gina jiki. Tabbas, tumatir masu wadataccen lycopene suna da fa'ida a cikin salsa avocado, amma sun fi gina jiki idan aka dafa su: Nazarin da aka buga a cikin Jaridar British Nutrition An gano cewa mahalarta binciken sun sha fiye da kashi 55 na lycopene lokacin da tumatir miya ya dafa na karin minti 40.

Ci gaba da Sauƙi

Idan kun ji damuwa da abubuwan da ke tattare da bioavailability, Lesht ya ce yana da kyau a mayar da hankali kawai kan cin abinci mai daidaitacce wanda ya ƙunshi dukkan launukan bakan gizo. "Kada ku rataya sosai kan abubuwan da ake samu da kuma dafa abinci saboda, a ƙarshen rana, abincin ku yana buƙatar zama mai daɗi a gare ku," in ji ta. "Yana da mahimmanci a cinye 'ya'yan itatuwa da kayan marmari da aka dafa kuma aka shirya yadda kuke jin daɗin su fiye da damuwa da yawan rayuwarsu da asarar abinci mai gina jiki saboda dafa abinci. A cikin babban tsarin abubuwa, cin kayan lambu da shan kashi 50 na abubuwan gina jikinta har yanzu sun fi rashin cin kayan lambu kwata -kwata. ”

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