Izvo Zvakanakisa Zvekudya Kudya Pamwechete kune Nutrient Absorption

Zvemukati

• Makatekini + Vitamini C
• Vitamin C + Kudyara-Yakavakirwa Iron
• Calcium + Vitamin D
• Vitamin D + Magnesium
• Carbohydrate + Mapuroteni
• Curcumin + Piperine
• Zinc + Animal Mapuroteni
• Mafuta-Soluble Vitamin + Mafuta
• Ongororo ye

Kana zvasvika pakudya zvinovaka muviri, zviri nyore kufunga nezve zvinovaka muviri zvinofamba nemuviri wako sevashambadzi vadiki, vachijekesa nzira yavo kuenda kumasero nematukisi. Uye kunyange ichinyatso gadzira kuona kunakidza, zviri pachena kuti hazvisi nyore. Nyaya iripo: Zvimwe zvinovaka muviri hazvina kunyatso kunyudzwa kana ukazvidya wega. Pane kudaro, ivo vanofanirwa kuve vaviri vaviri ne zvimwe zvinovaka muviri kuitira kuti muviri wako ubudirire pazviri - uye izvo zviri nyore sekudya mamwe makomboti ezvekudya pamwechete.

Kuita izvi kunobvumidza zvinovaka muviri kuti zvipindirane nekukonzeresa kugadziriswa kwemakemikari kutsigira kunwa kwakanyanya, anodaro Alice Figueroa, MPH, RDN, muvambi waAlice muFoodieland. Kupesana, kana iwe uchidya izvi zvinovaka muviri zvakasiyana, imwe inogona kutogayikwa uye kutyorwa nenguva yaunodya imwe, pakupedzisira ichideredza mikana yevaviri vanofambidzana uye iwe uchikwanisa kukohwa izvo zvinogona kubatsira.

Asi mira - unoziva sei kuti uri kudya zvakakwana zvemuviri wega wega kuti uve nechokwadi chepamusoro-cheki kutora? Kungobatanidza zvinovaka muviri mukudya kwakaringana, zvine mavara kuchaita kuti basa riitwe, maererano naFigueroa. "Nzira inonyanya kutaurika uye yechokwadi yekudzidzira kubatanidza zvokudya ndeyekudya ndiro yakasiyana-siyana inosanganisira michero ine mavara nemiriwo, mafuta ane utano, uye mapuroteni," anodaro. "Kana uine chikafu chine mavara, chakasiyana-siyana uye chikafu, unogona kunge uchiwana chikafu chese chaunoda kubva muchikafu usingade kunetseka nezvekuyera zvikamu kana masevhisi."

Pamberi, dzidza nezvesere zvakakosha zvinovaka muviri paviri, pamwe neanokurudzirwa echikafu combos kubva kune vekudya kuitira kuti iwe ugone kubatanidza yega yega duo inovaka mukudya kwako.

Makatekini + Vitamini C

Kana iwe uri weiyi super-fan, iwe ungangodaro wakanzwa nezvekatekini, aka iwo macomputer mune tii ayo anoita kuti chinwiwa icho chigare zvakanaka kwauri. Makatechini ma antioxidants, zvichireva kuti anorwisa oxidative kusagadzikana nekumisa mahara radicals. (Kuwedzera oxidative stress, BTW, inogona kutungamirira kumamiriro asingagumi anosanganisira chirwere chemwoyo, rheumatoid arthritis, uye kenza.) Pane kubata, kunyange zvakadaro: Pachavo, makatechini haana kugadzikana mumamiriro asina kwaakarerekera kana asina acidic akadai sematumbo edu, anodaro Michelle. Nguyen, RD, chiremba wezvekudya akanyoreswa kuKeck Medicine weYunivhesiti yeSouthern California. Mukati mayo mega, makatekini anowanzo kupaza, zvichitungamira mukusanzwisisa kwakazara.

Pinda vhitamini C, chikafu chakakosha chinobatanidzwa mukudzivirira muviri uye collagen synthesis. Vitamin C inosimudzira nzvimbo yematumbo, iyo inodzivirira makatekini kubva mukudzikisira, sekureva kwaKylie Ivanir, MS, RD, akanyoreswa nezvezvokudya uye muvambi weMukati meNutrition. Izvi zvinogonesa kuiswa kwavo mumatumbu, kuve nechokwadi kuti muviri wako unogona kushandisa iko kunaka kwe antioxidant. (Inoenderana: Iyo Yakanyanya Antioxidant-Rich Zvokudya zvekutenga, Stat)

Chikafu Pairings: Vitamini C-yakafuma michero neiyi kana iyo-yakavakirwa smoothie

Iyo yakasarudzika combo yejimu remonimu pamwe tii muenzaniso wakanaka. "Iwe unogona zvakare kutsvaga dzakagadzirirwa-dzakagadzirwa tii sarudzo dzine [yakawedzera vhitamini C], asi kuwedzera kusvina kwe [muto mutsva wemurimu] kwakanakisa," anodaro Ivanir. Hauna kupenga netii inopisa? Gadzira matcha green tea smoothie nemastrawberry kana vhitamini C-yakazara michero yesarudzo yako, inodaro Nguyen.

Vitamin C + Kudyara-Yakavakirwa Iron

Vitamin C inowedzerawo kunwa kwesimbi isiri-heme, mhando yesimbi inowanikwa muzvikafu zvezvirimwa zvakadai bhinzi, nyemba, nzungu, mhodzi, tofu nesipinashi. Iron inodikanwa mukugadzira mahormone uye kutakura okisijeni muropa. Nekudaro, nekuda kwekuumbwa kwayo kwemakemikari, isiri-heme iron ine bioavailability yakaderera, zvichireva kuti haisi nyore kupinzwa nematumbu. (FYI, imwe mhando yesimbi isimbi yeheme, inowanikwa muzvigadzirwa zvemhuka zvakaita sehuku, nyama yemombe, hove yegungwa, nehove, inobatwa zviri nyore yoga, anodaro Figueroa.)

Kubatanidza isiri-heme iron ine vhitamini C inogona kuwedzera kunyura kweiyo yekutanga, sezvo vhitamini C inoumba inonyungudika (aka dissolvable) chisungo neisiri-heme iron, sekureva kwechinyorwa chakabudiswa mu Chinyorwa cheNutrition uye Metabolism. Uye izvi zvinoshandura chimiro chemakemikari ye-non-heme iron kuita fomu inotorwa nyore nyore nemasero emukati, anodaro Figueroa.

Food Pairings: kusvina muto weremoni muto re lenti; bhero mhiripiri inonamira nehummus; mamwe matomatisi nebhero mhiripiri yakasanganiswa mumhino nhema. (Inoenderana: Maitiro ekubika neCitrus kune Vitamin C Boost)

Calcium + Vitamin D

Haisi chakavanzika chekuti calcium yakakosha pahutano hwemabhonzo, asi kungodya calcium hakuna kukwana; iwe uchada kuwedzera pavhitamini D, zvakare. "Vitamin D inodiwa kuti iwedzere kunyura kwecalcium," anodaro Figueroa. Inoshanda nekutakura calcium kuburikidza nematumbu emukati, sekuongorora kwesainzi mu World Zvinyorwa zveGastroenterology. Muchokwadi, pasina vhitamini D yakaringana, iwe unongogona chete kutora gumi kusvika gumi neshanu muzana yecalcium yaunodya, anodaro Figueroa. (Yakabatana: Iyo Yakaderera Vitamin D Zviratidzo Munhu wese Anofanirwa Kuziva Nezve)

Izvo zvakakosha kuti uzive kuti iwe haudi kuti udye vhitamini D uye calcium panguva imwe chete chaiyo nguva yekukwirisa kutora, anodaro Figueroa. Izvi zvinodaro nekuti vhitamini D inonyungudika nemafuta, zvichireva kuti inochengetwa mumafuta ako kwenguva yakareba, anotsanangura. Nekuda kweizvozvo, muviri wako unogara uine imwe vhitamini D iripo. Izvo zvakati, "zvakanyanyisa kukosha kutarisa kwakawanda kudya kwe [chikafu chine calcium uye vhitamini D] zuva rese," kwete panguva imwe chete, anodaro. Funga nezvayo se "nguva yakafara" yekubatanidza izvi zvinovaka muviri. Asi kana iwe uri wese nezve kugona (kana kungokanganwa), zvinogona kubatsira kudya 'em pamwechete. (Inoenderana: Iyo Yakakodzera Woman's Guide yeKuwana Yakakwana Calcium)

Food Pairings: calcium-rich cruciferous greens (yakadai se broccoli kana turnip greens) ine hove ine hupfumi hwevhitamini D (salmon uye tuna); howa inomutsa-fry ine calcium-yakasimbiswa tofu. Kutaura nezvazvo ...

Sezvo musanganiswa uyu wakakosha pautano hwemapfupa, zvakajairika kuwana zvokudya zvine calcium (zvakadai semukaka wemukaka neyogati) zvakasimbiswa nevitamin D. Zvimwe zvinogadzirwa — kureva mukaka wezvirimwa — zvinowanzosimbiswa nezvinovaka muviri zvose, zvinogona kubatsira. maererano nekugona uye nyore, anotsanangura Figueroa. (Kusiyana kwemukaka wenzungu wakagadzirwa kumba, izvo zvisiri zvitubu zvakanaka zvekarusiyamu, inodaro Figueroa. Kana iwe uchida zvese zvinovaka muviri muchigadzirwa chimwe, shanduro dzakasimbiswa nechitoro ndiyo yakanakisa sarudzo.)

Vitamin D + Magnesium

Vitamin D inowedzerawo ura hwekudyiwa kwe magnesium, chicherwa chinobatanidzwa mumabasa akadai sekugadzirisa masero uye kurova kwemoyo, anotsanangura Ivanir. Uye sezvazvinoitika, iko kunzwanana: Magnesium inogadzira vhitamini D synthesis, anodaro. Izvi zvinoreva kuti magnesium inoda kuvepo kuitira kuti ganda riite vhitamini D; ndiwo muenzaniso wakakwana wenzira mbiri.

Food Pairings: salmon kana trout - inounza vhitamini D - yakaputirwa nemaarumondi pachinzvimbo chechingwa chechingwa cheiyo magnesium; saladhi yakagadzirwa nesaumoni uye mhodzi dzepungu; howa kubvongodza-fry kumusoro nemakorosi akachekwa. (Yakabatana: Iyo Bhenefiti yeMagnesium uye Maitiro Ekuti Uwane Zvakawanda Zvayo Mune Zvekudya Kwako)

Carbohydrate + Mapuroteni

Dzimwe nguva kunatsiridza kunyura kune zvese zvekudzikisira zvinhu pasi. Izvi ndizvo zvinoitika zve carbs uye mapuroteni, yakakosha combo yesatiety, simba, uye post-Workout kupora. "Kana [iwe] uchidya makabhohaidhiretsi, kusanganisira miriwo nemichero, anoputsika kuita glucose," sosi huru yemuviri, inotsanangura Figueroa. Izvi zvinowedzera huwandu hweshuga yeropa rako, inova mhinduro yepanyama uye yakajairika. Dambudziko ndere apo shuga yako yeropa inowedzera zvakare nekukurumidza, zvichikonzera shuga yeropa spike. Nekufamba kwenguva, izvi zvinogona kutungamira ku insulin kudzvinyirira uye kuwanda kweropa glucose, kuwedzera mukana wako we prediabetes uye chirwere cheshuga, anodaro.

Mapuroteni anodzikira zvishoma nezvishoma kupfuura makabhohaidhiretsi. Saka, kudya zvinovaka muviri panguva imwe chete kunoita kuti carbs idonhe zvishoma nezvishoma, "kubatsira kudzikamisa huwandu hweshuga yeropa nekuti ma carbs [anosunungura] shuga shoma muropa kamwechete," anodaro Ivanir. Izvi zvakakosha kwete chete kuchengetedza satiety uye simba zuva nezuva asi kuti udzore mushure mekuita maekisesaizi, zvakare. Kudzikira pane imwe carbs post-Workout kunobatsira nekudzoka kwemhasuru nekutanga nzira yekuzadza zvitoro zvemuhydrohydrate (muviri wako wekutanga wemafuta).

Chikafu Pairings: oatmeal nerutivi rwemazai; oatmeal neprotein powder; maapuro zvidimbu kana yakazara-gorosi mbiriso ine nati ruomba. (Kana chimwe cheizvi post-Workout snacks varairidzi uye vezvekudya vanopika na.)

Chinangwa apa ndechekudyidzana macarbbs akaomesesa - ayo akawandisa zvinovaka muviri kupfuura vamwe vavo vakanatswa - ane mapuroteni akaonda - ayo ari mashoma mumafuta akazara.

Curcumin + Piperine

Iyo huru musanganiswa muturmeric, curcumin ine stellar antioxidant uye anti-inflammatory properties, maererano nekuongorora kwesayenzi mumagazini. Zvikafu. Asi kufanana nemakatechini ari mutii, curcumin "hainyanyi kunyudzwa kana ikadyiwa yega," anodaro Ivanir. Chikonzero chacho? Inokurumidza kugadzirwa uye inobviswa nemuviri, saka zvinogona kuve zvakaoma kunyura mabhenefiti ayo ese.

Mhinduro: Wedzera mhiripiri yakasviba kumusanganiswa. Chinhu chayo chikuru - piperine - inogona kunyatso kuwedzera bioavailability ye curcumin neinenge 2000 muzana (!!), sekureva kwaIvanir. Piperine inobatsira curcumin kupfuura mudumbu remukati uye muropa, nokudaro inovandudza kunyura, anodaro. "Piperine inogonawo kuderedza kuparara kwe curcumin nechiropa," anowedzera, achibatsira kurwisana nekukurumidza kubviswa kwe curcumin, pakupedzisira kupa muviri wako nguva yakawanda yekutora chikamu.

Chikafu Pairings: kumwaya mhiripiri nhema uye turmeric pane miriwo yakakangwa nemafuta emuorivhi, mumazai akapwanyika, mumuto, kana mupunga; dash yemhiripiri nhema kune yako turmeric latte kana yegoridhe mukaka mapuroteni zunza.

Zinc + Animal Mapuroteni

Kunyange zvazvo muviri uchida zvidiki zvishoma zvezinc, iyi mineral inotsigira maitiro akawanda ehutano akadai sekushanda kwekudzivirira muviri, anodaro Rachel Werkheiser, MS, RD, purojekiti yezvokudya zvekudya kuSodexo. Manyuko akanakisa ezinc zvigadzirwa zvemhuka, senge huku nehove; iyo zinc mune izvi zvekudya inonyanya kupinzwa nemuviri. Dyara zvekudya zvakaita sezviyo zvakakwana, nyemba uye mbeu zvinopa zinc, anodaro Werkheiser. Nekudaro, ivo vanewo phytates, aka "antinutrient" macomputer anosunga kune zinc uye anoderedza kutorwa kwayo, maererano neHarvard. T.H. Chan Chikoro cheHuzhinji Hutano. (Yakabatana: 5 Zvicherwa Zvinonyanya Kuwedzeredza Kubata Kwako)

Kuti uvandudze zinc inonwiwa kubva muzviyo / nyemba / mbeu, zvimatanidze neprotein yemhuka, inosunga nephytate, ichidzivirira kubva mukubatana ne zinc uye, nekudaro, ichibvumira kunwa kwakakwana, zvinoenderana neongororo yakaburitswa mu Nutrients. (Chikafu chemhuka hachisi chinhu chako? Kunyudza tsanga dzakazara uye nyemba mumvura kwemaawa masere kusvika gumi nemaviri usati wabika zvinobatsira kudzikisira zvirimo, anodaro Ivanir. zvakare yakanyanya kunyudzwa neprotein yemhuka sosi, sezvo "ichigona kuwedzera kuiswa kwezinc" zvakajairika, izvo zvinofungidzirwa kuti zvinoshanda nekuwedzera kusimba kwayo mumatumbu.

Food Pairings: oatmeal uye mazai; nzungu mune shrimp inomutsa-fry; howa nehuku.

Patanidza zvese zvekudya zvine zinc-yakapfuma - kunyanya ine phytate-ine yakazara zviyo, nyemba, uye mhodzi - ine mapuroteni emhuka. Kana zviri zvemhuka dzinobva zinc, senge tsvuku nyama, huku, uye hove? Sezvo vatove masosi eprotein, unogona kuvadya wega usingafungi nezve kubatanidza zinc pamwe neprotein.

Mafuta-Soluble Vitamin + Mafuta

Muviri unochengeta mavitamini A, D, E, uye K mumafuta ane mafuta. Aya mavhithamini anodawo mafuta kubva muchikafu kuitira kuti abatwe nemuviri, maererano nekuongorora mujenari Iyo Clinical Biochemist Ongororo. Aya mavhitamini ari pamwe chete anozivikanwa semafuta-anonyungudika mavhitamini. Izvi hazvireve kuti iwe unofanirwa kutanga kubika zvese zvako zvekudya mubhekoni mafuta. Panzvimbo iyoyo, iwe uchazoda kusarudza "yakanaka" isina mafuta samu omega-3 uye omega-6 fatty acids pachinzvimbo; mafuta aya anogona kubatsira kuderedza LDL ("yakaipa") cholesterol mazinga uye high blood pressure, zvinhu zviviri zvikuru zvine ngozi yehosha yemwoyo, anotsanangura kudaro Figueroa. Nekudaro, nekubatanidza mafuta ane moyo-ane hutano nemafuta-akanyungudika mavhitamini, unogona kukohwa zvakanakira kunatsiridzwa kwevhitamini yekumwa uye kuchengetedzwa kwemoyo.

Chikafu Pairings: salmoni pamwe ne squash yakakangwa; avocado kale saladhi uye pan-fried tofu; avocado toast ine walnuts, mhodzi dzesunflower, edamame, uye zai.

Kana zvasvika pakubatanidzwa kwezvokudya, zvingangoitika pano hazviperi. Mavhitaminzi anonyungudika nemafuta akawanda mumichero nemiriwo, nepo mafuta asina kubikwa anogona kuwanikwa muzvokudya zvakaita sehove dzine mafuta, nzungu, uye mhodzi. Zvimwe zvekudya zvinongogara zvine mafuta uye mamwe mavhitamini anonyungudika nemafuta, senge mazai, ane mafuta asina unsaturated uye vhitamini A, maererano neHarvard T.H.Chan Chikoro cheHuzhinji Hutano.

Ongororo ye