10 Na zamani Superfoods masu gina jiki sun ce za ku iya tsallakewa

Wadatacce

• Akayi
• Kunna gawayi
• Madaran Saniya
• Apple Cider Vinegar
• Ruwan Ruman
• Tushen Kashi
• Collagen
• Adaptogenic namomin kaza
• Green Superfood Foda
• Kofin Harsashi da Man MCT
• Bita don

Abincin abinci mai yawa, sau ɗaya yanayin yanayin abinci mai gina jiki, ya zama al'ada ta yadda har waɗanda ba su da sha'awar lafiya da lafiya sun san abin da suke. Kuma wannan ba shakka ba abu ne mara kyau ba. "Gabaɗaya, Ina son yanayin cin abinci," in ji Liz Weinandy, RD, mai cin abinci mai rijista a Ma'aikatar Gina Jiki da Abinci a Cibiyar Kiwon Lafiya ta Wexner ta Jami'ar Jihar Ohio. "Hakika yana sanya haske akan abinci mai lafiya wanda ke dauke da sinadarai da yawa da aka sani suna da mahimmanci ga lafiyar ɗan adam mafi kyau." Ee, wannan yana da kyau a gare mu.

Amma akwai koma baya ga yanayin cin abinci, a cewar kwararrun masana kiwon lafiya. Weinandy ya ce "Yana da matukar mahimmanci mutane su tuna cin abinci daya ko biyu ba zai sa mu zama masu koshin lafiya ba." Jira, don haka kuna nufin ba za mu iya cin pizza koyaushe ba sannan mu fitar da shi tare da santsi mai cike da abinci mai yawa?! Bummer. "Muna buƙatar cin abinci iri -iri masu lafiya akai -akai don ingantaccen lafiya," in ji ta.

Menene ƙari, kayan abinci na zamani waɗanda suka fito daga wurare masu ban mamaki ko waɗanda aka kera su na iya zama masu tsada. Amanda Barnes, RD.N, mai cin abinci mai rajista. Kuma wani lokacin, zaku iya samun abubuwa iri ɗaya waɗanda ke sa waɗancan manyan abincin su kasance masu fa'ida a cikin mafi ƙarancin farashi-cikin abincin da kuke yawan gani a kantin kayan miya.

Bugu da ƙari, akwai gaskiyar cewa tallace-tallace a kusa da superfoods na iya zama ɗan yaudara. "Duk da yake ba na disss superfoods gaba ɗaya saboda suna iya zama mai yawa a cikin abinci mai gina jiki, waɗannan abincin bazai dace da kowa ba saboda abinci mai gina jiki ba" girman daya dace da duka ba," in ji Arti Lakhani, MD, da kuma likitan ilimin likitancin jiki tare da AMITA Health Adventist Medical Center Hinsdale. "Superfoods na iya cika alkawuran su ne kawai idan an cinye su daidai gwargwado, an shirya su da kyau, kuma ana cin su a lokacin da ya dace. Abin takaici, ba mu san ainihin yadda ake samun abubuwan gina jiki daga waɗannan abincin ba. Kowa na musamman a yadda yake sarrafa abincin da suka ci. "

Bisa la’akari da haka, ga wasu fitattun kayan abinci masu yawa da aka yi sama da fadi saboda amfanin lafiyarsu, ko dai saboda binciken da ake yi a bayansu ya yi karanci ko kuma saboda ana iya samun sinadarai iri daya daga abinci marasa tsada, masu saukin samu. Duk da yake yawancin waɗannan superfoods ba mara kyau a gare ku, masu cin abinci mai gina jiki sun ce kada ku yi gumi idan ba za ku iya (ko ba ku so!) Daidaita su a cikin abincinku. (PS Anan akwai ƙarin abubuwan cin abinci na OG wani masanin abinci mai gina jiki ya ce ku ma za ku iya tsallake.)

Akayi

Weinandy ya ce "Waɗannan 'ya'yan itatuwa masu launin shuɗi' yan asalin Kudancin Amurka ne kuma suna da babban anthocyanin, wanda shine maganin antioxidant mai amfani don taimakawa rage haɗarin wasu cututtukan daji," in ji Weinandy. Bugu da ƙari, suna yin wasu manyan kwano masu daɗi. "Duk da cewa açaí babban abinci ne, yana da wahalar samu a Amurka kuma yana da tsada. Yawancin samfura na iya samun sa, amma a cikin adadi kaɗan kamar juices da yogurts. , dukansu ana girma a Amurka kuma sun ƙunshi anthocyanins iri ɗaya kamar acaí berries." (Mai alaƙa: Shin Açaí Bowls suna da lafiya da gaske?)

Kunna gawayi

"Kunshin gawayi yana daya daga cikin sabbin abubuwan sha na kiwon lafiya, kuma wataƙila za ku same shi a mashaya ruwan 'yan otal ɗin ku," in ji Katrina Trisko, RD, mai cin abinci mai rijista da ke NYC. (An san Chrissy Teigen a matsayin mai sha'awar tsabtace gawayi da aka kunna.) "Saboda halayensa sosai, ana amfani da gawayi don sarrafa yawan wuce haddi ko amfani da sinadarai masu guba. Duk da haka, babu wani bincike a bayan ikonsa na 'detoxify' tsarinmu a kullun, ”in ji Trisko. An haife mu tare da ginanniyar abubuwan hana ruwa gudu: hanta da kodan mu! "Don haka maimakon kashe ƙarin kuɗin don wannan abin sha na yau da kullun, mai da hankali kan cin abinci gabaɗaya, abincin da ake shukawa don tallafawa ingantaccen rigakafi da narkewar abinci don fa'idodin kiwon lafiya na dogon lokaci," in ji ta.

Madaran Saniya

Anna Mason, R.D.N., mai ba da shawara kan harkokin abinci da lafiya, ta ce "Wannan madadin da ake ƙara samun madaidaicin madarar saniya da aka yayyafa ana yawan cewa yana ƙara ƙwayoyin cuta masu kyau na hanji, ƙarfafa tsarin garkuwar jiki, da rage tsanani ko tasirin cutar asma da rashin lafiya." Kuma yayin da akwai takaitaccen bincike wanda ke goyan bayan waɗannan da'awar, yawancin binciken akan batun yana ba da shawarar cewa madarar da aka ƙera tana da lafiya* kamar madarar madara. "Yana kama da madarar madara ba ta da fa'ida ta gaske," in ji Mason. Bugu da ƙari, ƙila ba zai zama cikakkiyar lafiya a sha ba. "Ba tare da tsarin pasteurization don kashe ƙwayoyin cuta ba, madarar madara shine da yawa mafi kusantar haifar da nau'ikan cututtuka daban-daban na abinci. Ko daga shanu masu koshin lafiya cikin yanayi mai tsabta, har yanzu akwai haɗarin guba abinci. To menene kira? Amfanin lafiya: wataƙila kaɗan. Binciken yarjejeniya: bai cancanci haɗarin aminci ba. ”(BTW, karanta wannan kafin ku daina kiwo.)

Apple Cider Vinegar

Akwai fa'idojin kiwon lafiya da yawa da ake cewa ACV saboda abubuwan da ke cikin sinadarin acetic acid, a cewar Paul Salter, RD, C.S.C.S., mai ba da shawara game da abinci mai gina jiki don Renaissance Periodization. Ana tsammanin, zai iya taimakawa wajen daidaita sukarin jini, inganta narkewa, rage yawan kumburi, inganta aikin rigakafi, inganta lafiyar fata-kuma jerin suna ci gaba. Matsalar kawai? "Ana nuna fa'idodin glucose na jini a cikin masu ciwon sukari, ba jama'a masu lafiya ba," in ji Salter. Wannan yana nufin ba mu san da gaske ba idan ACV yana da wani tasiri na sikari na jini akan marasa ciwon sukari. Bugu da ƙari, "mafi yawan sauran fa'idodin ba labari bane ba tare da bincike don tallafawa da'awar su ba," in ji Salter. Nazarin da aka yi a cikin dabbobi ya nuna may suna da ɗan tasiri akan tara kitse na ciki, amma har sai an nuna wannan tasirin a cikin mutane, yana da wuya a ce ko halal ne. "Apple cider vinegar ba shi da kyau ta kowace hanya, amma fa'idodin sun yi kama da ƙari sosai," in ji Salter. (Ba a ma maganar ba, yana iya lalata hakoran ku.)

Ruwan Ruman

"An noma a cikin tarihi, rumman sun zama sananne kwanan nan saboda tallace-tallace daga kamfanoni kamar POM Wonderful," in ji Dokta Lakhani. Akwai wasu shaidun da ke nuna cewa ruwan rumman da tsattsauran ra'ayi na iya rage danniya na oxidative da samuwar radical kyauta, wanda ya sa ya zama anti-mai kumburi da yiwuwar anti-carcinogenic. "Duk da haka, gaskiyar ita ce wannan duka a cikin lab da nazarin dabbobi na farko. Babu bayanai a cikin mutane, kuma kamar yadda za ku iya tunanin, yawancin abubuwan da ke aiki a kan dabbobin lab ba su da tasiri iri ɗaya a cikin 'yan adam," Dr. Lakhani ya nuna. Duk da yake babu shakka yana da kyau a gare ku a gaba ɗaya, ruwan 'ya'yan itace yana da yawan sukari, wanda ke hana kumburi, a cewar Dr. Lakhani. Hakanan zaka iya samun fa'idodin antioxidant iri ɗaya daga abinci kamar blueberries, raspberries, da jan inabi. "Jajayen kabeji da eggplants suma sun ƙunshi anthocyanins kuma abinci ne masu ƙarancin glycemic index," in ji ta.

Tushen Kashi

Weinandy ya ce "An ba da rahoton cewa yana warkarwa ga sashin GI da ɗigon hanji, ana yin broth na ƙashi ta hanyar gasawa da dafa ƙasusuwan dabbobi da ganyaye da sauran kayan lambu na tsawon sa'o'i 24 zuwa 48," in ji Weinandy. "Kashi broth yayi kama da na yau da kullum, amma kasusuwa sun tsage kuma ma'adanai da collagen a ciki sun zama wani ɓangare na cakuda broth na kashi." Ya zuwa yanzu yayi kyau. "Batun yana zuwa lokacin da wasu abubuwan da aka adana a cikin ƙasusuwan suka fito da abubuwan gina jiki, musamman ma, gubar." Duk da yake ba duk broth na kashi na iya ƙunshi gubar ba, Weinandy yana jin yana da kyau a kasance lafiya fiye da nadama. "A saboda wannan dalili, ba na ba da shawarar mutane su sha broth kashi akai -akai. Yi amfani da miya na yau da kullun, wanda ya fi arha, kuma ku ci abinci mai ƙoshin lafiya gaba ɗaya."

Collagen

Collage yana da ƙima sosai a yanzu. Abin takaici, binciken da aka yi akan sa bai cancanci farin ciki gaba ɗaya game da shi azaman kari ba. Ya kamata ya inganta elasticity fata, kashi, da lafiyar haɗin gwiwa, har ma da amfanar lafiyar narkewa. "Duk da yake babu wasu sakamako masu illa da aka rubuta, amfanin faɗin fatar fata bai isa ba, a wasu nazarin, ya zama mai mahimmanci," in ji Barnes. Bugu da kari, akwai gaskiyar cewa "wannan kari ne da dole ne ku sha kowace rana na tsawon lokaci don ganin amfanin jikin ku," in ji Barnes. "Yana da tsada ƙwarai, kuma yawancin mutane suna da isasshen collagen na halitta a jikinsu wanda basa buƙatar suma su ƙara da shi." (Mai dangantaka: Shin yakamata ku ƙara Collagen zuwa Abincin ku?)

Adaptogenic namomin kaza

Waɗannan sun haɗa da reishi, cordyceps, da chaga, kuma an ce suna taimakawa wajen daidaita tsarin adrenal ɗin ku. ’An sayar da ire-iren waɗannan nau'ikan kumburin naman kaza azaman haɓaka rigakafi da kariyar kumburi, ”in ji Trisko. Adaptogens a gargajiyance ana amfani da su a cikin magungunan kasar Sin da ayyukan Ayurvedic, amma babu ingantaccen bincike mai zurfi kan tasirin lafiyar su a cikin mutane. dafa abinci tare da kayan ƙanshi masu ƙonawa kamar turmeric, tafarnuwa, da ginger.

Green Superfood Foda

Wataƙila kun ga waɗannan a cikin kantin kayan miya kuma kuyi tunani, "Me yasa ba za ku ƙara wannan a cikin santsi na ba?" Amma sau da yawa fiye da a'a, waɗannan foda suna da ɗan fa'idar kiwon lafiya kaɗan. Mason ya ce: "Daga cikin dukkan abubuwan da ake ci na abinci, wannan shine ke sa zuciyata mai cin abinci ta rikice." "Ƙwayoyin kore da yawa na iya zama ba daidai ba, amma matsala ita ce 'ya'yan itace da foda mai kamshi sun fi kama multivitamin da aka yi daga abin da aka fitar da shi fiye da ainihin' ya'yan itace ko ganyayyaki. Tabbas, suna iya da'awar cewa sun ƙara nau'ikan iri 50 Amma ba daidai yake da cin wannan kayan lambu ko 'ya'yan itace duka ba, "in ji ta. Me yasa haka? Mason ya ce "Kuna rasa fiber da yawa daga cikin sabo da kaddarorin kayan. Yawanci, jikin mu yana sarrafa, sha, da amfani da dukkan bitamin da ma'adanai da inganci fiye da na wucin gadi da ƙari," in ji Mason. Layin ƙasa? "Green foda ba maye gurbin ainihin 'ya'yan itatuwa da kayan marmari ba.Idan kuna da takaitaccen kasafin kuɗi, kada ku kashe shi akan foda. Bincike ya goyi bayan abinci gaba ɗaya. "

Kofin Harsashi da Man MCT

Wataƙila kun ji labarin sanya man shanu, man kwakwa, har ma da matsakaicin sarkar-triglycerides (MCT) mai a cikin kofi don ƙarin haɓakawa. Wannan yanayin kuma ana kiransa da kofi mai hana harsashi, kuma ana tallata shi don samar da "tsaftataccen makamashi" da haɓaka aikin fahimi, in ji Trisko. "Duk da haka, akwai ƙaramin bincike don tabbatar da cewa irin wannan kitse yana da fa'idodin kiwon lafiya na dogon lokaci. A ƙarshen ranar, kuna da kyau ku sha kofi na yau da kullun tare da madaidaicin kumallo na sunadarai masu lafiya da lafiya mai, kamar yanki na gasasshen hatsi gabaɗaya tare da avocado da kwai soyayye a cikin man zaitun,” ta bayyana. "Neman daidaitaccen abinci tare da ƙoshin lafiya da sunadarai za su gamsar da ciki da hankalin ku don samun ku cikin safiya."

Bita don