8 Zvinoshamisa (Zvitsva!) Superfoods

Zvemukati

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Iwe unonwira mug yegirinhi tii nemangwanani ega ega, snack maorenji nemaarumondi kubasa, uye wodya zamu rehuku risina ganda, mupunga webrown, uye broccoli yakakangwa pakudya kwemanheru mazhinji. Saka, unofamba sei nezvokudya zvinovaka muviri? Zvinoshamisa-iwe uri mudyi wemuenzaniso. Asi usati wapisa mubiki wemupunga zvakare, ziva kuti repertoire yako yezvakaedzwa-uye-zvechokwadi zvekudya zvinogona kunge zvichikanganisa hutano hwako uye chiuno chako. "Kusadya chikafu chakasarudzika kunokutorera zvimwe zvinovaka muviri," anodaro Molly Kimball, R.D., nyanzvi yezvokudya paOchsner Clinic Elmwood Fitness Center muNew Orleans. Uye pakupedzisira iwe ungangove waneta nemenyu yako mainstays, izvo zvinozoita kuti kurongeka kwechili-chizi fries zvakanyanya kuoma kuramba. Kuvhara mabheseni ako ese ezvekudya-uye kukurudzira ako mabhudzi-chinja mamwe ako ekare kufarira pane aya masere ezvikafu zvekudya.Iri runyorwa nyowani rwezvakanyanya zvefoods uchave uchinzwa-uye-kutaridzika-zvirinani pasina nguva!

KUVAPO Broccoli

ITA IZVI Broccoli Rabe

Broccoli rabe ine maruva matsvuku mamwechete uye zita rekuti broccoli, asi muriwo wakasiyana zvachose. Yakakurumbira muItari (uko kunonzi rapini), iri girini rakasvibira rine mashizha rine kuravira kunorwadza. Iine chikamu chechina chemakoriyumu ecruciferous cousin-mapfumbamwe chete pakombe-uye kaviri huwandu hwevhitamini A. Taura nezve superfood. "Broccoli rabe zvakare yakanaka folate, vitamini K, uye beta-carotene," anodaro Jonny Bowden, Ph.D., munyori we Iwo 150 Hwakagwinya Kudya Panyika. Uye, senge broccoli, yakakwira muma sulforaphanes, makomputa akawanikwa aine chekudzivirira pakurwisa mudumbu, mapapu uye kenza yemazamu.

KUSHANDIRA ZANO Rabe rine mashizha madiki rine kuravira kwakapfava kupfuura vamwe vayo vakuru-vane mashizha. Blanch mumvura ine munyu inofashaira kwemasekondi makumi matatu, wobva waendesa kune imwe ndiro yemvura yechando. Bvisa uye pat pakaoma. Kubika, shandisa clove yegoriki yakapwanyika mu 2 maspuniji emafuta omuorivhi. Wedzera 4 makapu e broccoli rabe uye gadzira kusvikira wapisa, kana maminetsi mashanu. Kanda nepasta yegorosi yakazara, maonde akachekwa zvakanaka, uye nzungu dzepaini dzakashambiswa.

KUVAPO Rice Rice

ITA IZVI Amaranth

VaAztec vekare vaidavira kuti kudya amaranth kwaigona kuvapa masimba makuru, uye nokuda kwechikonzero chakanaka: Iyi tsanga inoravira nzungu ndechimwe bedzi chisiri chenyama manyuko ezvose zvipfumbamwe zvinokosha amino acid, zvidhinha zvinovaka zveprotein. Muviri unoshandisa aya amino acids kugadzira tsandanyama. Uyezve, pahuwandu hwakaenzana hwemakoriyumu semupunga webrown, unowana kanenge kaviri mapuroteni uye katatu seyakawanda fiber. "Amaranth zvakare yakakwira mune zvakawanda zvinovaka muviri izvo vakadzi vanoda, simbi, zinc, uye calcium," anodaro Lorna Sass, munyori we Zviyo Zvakakwana Zuva Nezuva, Nzira Dzose.

KUSHANDIRA ZANO "Amaranth haisi tsanga yechokwadi, asi mhodzi dzayo diki dzinobika mufuruvhu kana porridge rakaita sepolenta," anodaro Sass. Anokurudzira kubika 1 kapu yeamaranth nemakapu 1 3/4 emvura, yakavharwa, kwemaminitsi mapfumbamwe, kana kusvika mvura yanyura. Bvisa kubva pamoto uye rega ugare kwemaminitsi gumi. Wedzera mafuta mashoma emuorivhi, parsley yakagurwa, uye madomasi akaomeswa nezuva akachekwa. (Kugadzira porridge, simira kwemaminetsi makumi maviri nemakapu matatu emvura nekinamoni.) Amaranth yakaputswa inoitawo chikafu chinogutsa chinogutsa: Pisa maspuni maviri mu skillet pamusoro pekupisa kwakanyanya uye kurunga kusvikira tsanga zhinji dzabuda. mune manyawi. Mwaka neshuga nesinamoni.

KUVAPO Maamondi

ITA IZVI Walnuts

Maarumondi ndiwo akanakira tudyo: Anotakurika, achizadza, uye kana iwe wakaneta neyakare yako yekumira, kanda mamwe walnuts mukutenderera. Kunyange zvazvo dzine mafuta akawanda pa 1-ounce inoshumira kupfuura maarmonds (18 gramu zvichienderana ne14), yakawanda yemafuta muwalnuts ndeye omega-3 fatty acids. "Ndivo vamwe vevashoma masisitimu anodyarwa nemafuta aya ane hutano," anodaro Steven Pratt, M.D., munyori we SuperFoods Rx: Chikafu gumi nemana Chinochinja Hupenyu Hwako. Vazhinji veAmerica vakashomeka mu omega-3s, ayo anobatsira kudzivirira kubva mukushushikana, Alzheimer's, uye chirwere chemwoyo. Mukuita, muna 2004 FDA yakabvumidza kushambadzira ichiti idzi nzungu dzinogona kudzora njodzi yechirwere chemwoyo. "Walnuts zvakare akakwira mune sterols, zvinomera zvinomera zvinotadzisa kunyura kwecholesterol," anodaro Pratt. Kutsvagurudza kunoratidza kuti kudya walnuts nguva dzose kunogona kukonzera LDL ("yakaipa" cholesterol) mwero kudonha neakawanda se16 muzana. Uyezve, ongororo ichangobva kuitwa yakaburitswa mu Zvinyorwa zveAmerican College yeCardiology vakawana kuti vanhu vaidya dzinenge gumi walnuts nechikafu chakakwira mutsinga-clogging yakazara mafuta vakawana kuzvimba kusingakuvadzi mumidziyo yavo yeropa kupfuura avo vasina nzungu.

KUSHANDIRA ZANO Kugocha walnuts kunoburitsa kunaka kwavo. Isa 1 ounce (inenge 7 nzungu) pane pepa risina kusvibiswa uye gadzira pa 350 ° F kwemaminetsi mashanu kusvika gumi, kana kubika mu skillet inorema pamusoro pepakati-yakanyanya kupisa kwemaminitsi maviri. Chop uye ukande mupancake kana muffin batter, kana kusasa pamusoro pesaradhi kana yogati yemafuta.

WAKANGA UKO Maorenji

ITA IZVI Kiwis

Ratidza kuti zvinhu zvakanaka ita huya mumapasuru madiki: Apo masayendisiti eYunivhesiti yeRutgers akaongorora michero makumi maviri nenomwe yakasiyana, vakawana kuti kiwifruit ndiyo yaive yakanyanya kusimba, zvichireva kuti yaive nehuwandu hwehuwandu hwevhithamini nemaminerari pacalorie. Kana ichienzaniswa neorenji, somuenzaniso, kiwi hombe ine macalorie 56 ine 20 muzana ye potassium yakawanda. "Uye pedyo nemashizha ane mashizha ane rima, kiwis ndeimwe yepamusoro-soro ye antioxidant lutein, iyo inokosha pakuona kwako uye utano hwemwoyo," anodaro Pratt. Muchokwadi, vatsvagiri veNorway vakawana kuti vanhu vakuru vane hutano avo vakadya ma kiwifruiti maviri pazuva kwemwedzi vakadzora mafuta avo eriglycerides-eropa ayo anogona kutungamira kuchirwere chemoyo-ne15 muzana. Nyanzvi dzinoti mhedzisiro yacho inogona kunge iri yekukwira kwechibereko chemazinga ma antioxidants.

KUSHANDIRA ZANO Kana kukanda kiwi kuchiratidzika kunge rakawandisa basa, ingo slice kureba kusvika mumakona mana uye udye senge orenji. "Sezvo ganda richidyiwa, unogonawo kukanda muchero wose mu blender kuti uwedzere kunhuhwirira kwecitrus kune smoothie," anodaro Pratt. Chengetedza kiwis mufiriji kure nemaapuro nemapeari; michero iyi inoburitsa ethylene gasi, iyo inogona kukonzeresa kuti kiwis iende yakaipa.

WAKANGA UKO Chifuva chehuku

ITA IZVI Nguruve Tenderloin

Kunyange zvakadaro hauna kumbundira "imwe nyama chena"? Funga izvi: Paavhareji, nyama yenguruve nhasi ine 40 muzana ine mafuta akazara mutsinga uye 24 muzana ine mafuta mashoma pane yenguruve yemakore 15 apfuura, inoshuma imwe ongororo yeUSDA yakaongorora zvidimbu zvipfumbamwe zvakasiyana. Zvichakadaro, huwandu hwevhitamini B6 uye niacin munguruve hwakwira. Imhaka yekuti varimi vakapa nguruve chikafu chine hutano mumakumi maviri emakore apfuura. Mhando dzakasiyana-siyana? Nguruve nyoro, iyo inokwikwidza kunyange isina ganda rehuku yehukama maererano nemakori uye mafuta (101 macalorie uye 3 magiramu emafuta pa3 ounces yenguruve maringe 92 macalorie uye 1 gramu yemafuta muhuwandu hwakafanana wehuku).

KUSHANDIRA ZANO Isa 1 1/2-pondo nyoro mune yakakura skillet pamusoro pepakati-yakanyanya kupisa uye tsvaga kune rumwe rutivi kusvika browned. Bvisa nyama kubva pani uye sanganisa 1/4 mukombe balsamic vhiniga, 1 kipuni yeshuga tsvuku, 1/4 teaspoon munyu, uye 1/8 teaspoon tsvuku tsvuku. Spoon glaze pamusoro penguruve mugango diki rekucheka, uye bika pa375 ° F kwemaminitsi makumi maviri. Chero zvasara zvinogona kushandiswa kugadzira masangweji: Paridza chingwa chegorosi neapuro butter kana apricot kuchengetedza uye kumusoro nezvidimbu zvishoma zvenguruve, maapuro akachekwa, uye mashizha matsvuku lettuce.

WAKANGA UKO Tea Yakasvibirira

ITA IZVI Tea chena

Aya sirivheri, mashizha ane mapapiro anouya kubva kune imwechete simiti seyegirini uye nhema, asi anokohwewa pakutanga. "Girini tii ine pasi pehuswa, asi iyo chena yakasiyanasiyana ine inotapira, inonaka," anodaro Bowden. Asi kuravira handicho chete chikonzero chekupa chena tii kuyedza: Zvinoenderana nekutanga ongororo yakaitwa paLinus Pauling Institute kuOregon State University, inogona kunge iine simba kudarika green tea mukudzivirira kubva pagomarara. Imwewo tsvagiridzo inoratidza kuti inogona zvakare kurwisa utachiona hunotungamira kumavirusi uye hutachiona.

KUSHANDIRA ZANO Kunyangwe paine mabhegi etii machena uye zvinwiwa pamusika, Bowden anokurudzira kutenga mashizha asina kusimba akadai seYinzhen Silver Needle White Tea ($30 ye4 ounces; inpursuit oftea.com) “Mashizha acho haagadzirwe zvishoma, saka ane hutano,” anodaro. Vanyure mumvura inopisa asi isinganyanyi kufashaira kwemaminetsi maviri.

WAKANGA UKO Salmoni

ITA IZVI Mackerel

Iwe unosarudza salmon nekuti iyi superfood yakakwira mune omega-3 fatty acids. Asi mackerel ine zvakatowanda zvemafuta ane hutano. Imwe bhonasi yekusarudza hove iyi ndeyekuti yakadzikira mutsvina yakaita semercury nemishonga yezvipembenene. The Environmental Defense yakanyora Atlantic mackerel seimwe yesarudzo dzayo dzepamusoro dzekudya kwegungwa nekuda kwehutano uye zvikonzero zvezvakatipoteredza. (Nekuti idzi hove dzinokurumidza kukura, hadzisi panjodzi yekutsakatika sedzimwe mhando zhinji.) Kana iwe uchida mafirita, iyo yerudzi rweAtlantic ine nyama yakasimba, chena. Iyo oilier Pacific dzakasiyana siyana, inowanzo kuwanikwa mumakani, ine flavour yakafanana nesalmoni yemumagaba.

KUSHANDIRA ZANO Shamba uye ukanda mackerel yemumagaba mumasaladhi kana casseroles. Kana kurova mamwe mackerel burgers nekuzvibatanidza neakapwanyika akazara-gorosi anotsemura, zai, uye mwaka; bika mune skillet pamusoro pepakati-yakanyanya kupisa. Iwe unogona kutsiva maAtlantic mackerel mafillets chero ipi yekubheka uchishandisa hove chena, senge mahimahi kana mabass.

WAKANGA UKO Sipinachi

ITA IZVI Swiss Chard

Swiss chard ine flavour yakafanana nesipinashi, asi neyakaomarara uye kuruma kwebeet magidhi. Kufanana nesipinashi, yakaderera mumacalorie (7 pamukombe) uye ine chiratidzo-chinodzivirira lutein, vhitamini A, uye beta-carotene. Asi Swiss chard ine inopfuura nekaviri huwandu hwevhitamini K. Kutaura zvazviri, kapu imwe chete yemashizha akasviba inopa dzinosvika mazana matatu emakirogiramu, kana kanopfuura katatu mutero wezuva nezuva wemuviri. Zvokudya zvakakwirira muvhitamini inovaka mapfupa zvinonyanya kukosha kuvakadzi: Imwe ongororo yakabudiswa mu American Journal yeClinical Nutrition vakawana kuti vakadzi vanodya anopfuura 109 micrograms evitamini K pazuva vaive vangangoita chetatu kashoma kutambura nekutyoka kwehudyu mushure mehupenyu pane avo vakawana zvishoma.

KUSHANDIRA ZANO Gadzira omelet ine hutano uchishandisa Swiss chard: Mune hombe skillet, sunga 1 kapu yemadhiri mupuniki imwe yemafuta emuorivhi uye kariki diki; kuisa parutivi. Dururirai 4 mazai machena mupani. Pheka kweinenge miniti, uye chipunu musanganiswa weSwitzerland chard pakati. Peta, pisa uye ushumire.

Tora zvimwe zvinofanirwa-kuziva matipi ekuti ungatanga sei kudya zvine hungwaru!

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