The New Disease-Kurwisa Zvokudya

Zvemukati

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Zvokudya zvakasimbiswa ihasha dzose. Pano, rimwe zano rehunyanzvi rekutora kuenda kubhegi-uye rekusiya pasherufu.

Kudya neOmega-3 Fatty Acids

Kune matatu makuru marudzi eiyi polyunsaturated mafuta-EPA, DHA, uye ALA. Iwo maviri ekutanga anowanikwa zvakasikwa muhove nemafuta ehove. Soybeans, canola oiri, walnuts, uye flaxseed zvine ALA.Iye zvino mu: Margarine, mazai, mukaka, chizi, yogati, waffles, zviyo, zvinokanganisa, uye machipisi eTortilla.

Zvavanoita: Zvombo zvine simba kurwisa chirwere chemwoyo, omega-3 fatty acids anobatsira kudzikisa kukanda kweropa, kudzora kuzvimba mukati meseri masvingo ayo anogona kutungamira mukuvhara, nekugadzirisa kurova kwemoyo. Pamusoro pezvo, dzakakosha pakushanda kwehuropi, zvichibatsira kudzivirira kushushikana.

Unofanira kuruma here? Zvokudya zvevakadzi zvizhinji zvinotakura ALA yakawanda asi 60 kusvika 175 milligrams yeDHA neEPA zuva rega rega-zvisina kukwana zvakakwana. Hove dzine mafuta ndiyo nzira yakanakisa yekukwirisa madyiro ako nekuti ndiyo yakanyanya kunyura maomega-3s mukuwedzera pakuve yakaderera mumakoriyori, yakakwira muprotein, uye yakapfuma mumaminerari zinc uye selenium. Asi kana ukasadya hove, zvigadzirwa zvakasimbiswa zvinotsiva zvakanaka. Unogonawo kutora mukana wezvigadzirwa zvakasimbiswa izvi kana uri nepamuviri kana uchiyamwisa, kunyanya kana kurwara kwemangwanani kuchiita kuti hove dzisafadze kupfuura nguva dzose. Kuwedzera kutora kwako EPA neDHA kunogona kubatsira kudzivirira matambudziko epamuviri senge preterm yekushanda uye BP. Omega-3s inogonawo kukwidza IQ yevacheche vanoiwana kubva mumukaka waamai.

Zvekutenga: Tarisa zvigadzirwa zvine DHA yakawedzera uye EPA iwe yaunogona kutsiva zvimwe zvekudya zvine hutano mukudya kwako. Eggland's Best omega-3 mazai (52 mg yeDHA neEPA yakasanganiswa pazai), Horizon Organic Reduced Fat Milk Plus DHA (32 mg per cup), Breyers Smart yoghurt (32 mg DHA per 6-ounce carton), uye Omega Farms Monterey Jack Cheese (75 mg yeDHA uye EPA inosanganiswa paawa imwe) zvese zvinokodzera bhiri. Kana iwe ukaona chigadzirwa chinodada akati wandei mazana emamirigiramu e omega- 3s, tarisa chitaridzi zvakanyatsonaka. Iyo ingangoitwa neflakisi kana imwe sosi yeRAA, uye muviri wako haugone kushandisa inopfuura 1 muzana ye omega- 3s kubva pairi.

Zvokudya zvine Phytosterols

Zvidimbu zvidiki zvemakemikari echirimwa aya anowanikwa zvakasarudzika mumiti, maoiri uye zvinogadzirwa.

Iye zvino mu: Orange muto, chizi, mukaka, majarini, maamondi, makuki, muffin, uye yogati

Zvavanoita: Vhara kunyura kwecholesterol mudumbu diki.

Unofanira kuruma here? Kana yako LDL (yakaipa cholesterol) danho iri mamirigiramu zana nedhirilita kana kupfuura, hurumende yeU.S.National Cholesterol Dzidzo Chirongwa inokurudzira kuwedzera magiramu maviri eepytosterol kuchikafu chako zuva nezuva-iyo mari isingakwanisike kuwana kubva kuchikafu. (Semuenzaniso, zvaizotora makapu gumi nemana emafuta echibage, chimwe chezvinhu zvakapfuma.) Pfuura zvachose kana uine pamuviri kana mukoti, sezvo vatsvakurudzi vasati vaona kana mamwe masterol akachengeteka munguva idzi. Nechikonzero chimwe chete, usape zvigadzirwa zvesterol-fortified kuvana.

Zvokutenga: Tsvaga chinhu chimwe kana zviviri zvaunogona kushandura zviri nyore chikafu chaunokwanisa kudya zuva nezuva kuti usadye mamwe macalorie. Edza Minute Maid Moyo Wakangwara muto weorenji (1 g sterols pamukombe), Benecol inopararira (850 mg sterols nepasipuni), Lifetime Low- Fat Cheddar (660 mg paawa imwe), kana Vimbisa Activ Super- Shots (2 g pa3 maawa) . Kuti ubatsirwe zvakanyanya, patsanura magiramu maviri aunoda pakati pemangwanani uye kudya kwemanheru. Nenzira iyo iwe unovhara kunyura kwecholesterol pakudya kaviri pane imwe chete.

Kudya neProbiotic

Kana ichirarama, tsika dzinoshanda dzebhakitiriya dzinobatsira dzinowedzerwa kuzvikafu zvakanyatso kuvapa hutano - kwete kungovira chigadzirwa (senge yogati) - ivo vanonzi maprobiotic.

Iye zvino mu: Yogurt, yogati yakaomeswa, zviyo, zviyo zvemubhodhoro, cheese, magetsi mabhawa, chokoreti, uye tii.

Zvavanoita: MaProbiotic anobatsira kudzora hutachiona hutachiona uye chengetedza chirongwa chako chekugaya kufara, zvichibatsira kudzora uye kudzivirira kupatira, manyoka, uye kuzvimba. MaProbiotic anogona kutadzisa kukura kweE. Coli muurinary turakiti, zvichideredza njodzi yehutachiona. Kumwe kutsvagurudza kunoratidza kuti maprobiotic anowedzera immune system, zvichibatsira kudzivirira dzihwa, dzihwa, uye mamwe mavhairasi.

Unofanira kuruma here? Nyanzvi dzinoti vakadzi vazhinji vanogona kubatsirwa nekudya mapurobioti senzira yekudzivirira. Kana iwe uine dambudziko remudumbu, izvo zvinotonyanya kukurudzira kuti uvapedze. Iva nechikamu chimwe kana maviri pazuva.

Zvokutenga: Tsvaga mucherechedzo weiyo yogati ine tsika dzinopfuura mbiri dzinodiwa pakuvirisa - Lactobacillus (L.) bulgaricus uye Streptococcus thermophilus. Avo vakashuma mabhenefiti anonyaradza dumbu anosanganisira Bifidus regularis (chete kuDannon Activia), L. reuteri (chete muStonyfield Farm yoghurts), uye L. acidophilus (muYoplait nemamwe mabhurendi akati wandei enyika). Tekinoroji nyowani zvinoreva kuti mapurobioti anokwanisa kuwedzerwa zvinobudirira pasherufu-yakagadzika zvigadzirwa senge cereal uye magetsi mabara (Kashi Vive cereal uye Attune mabhawa mienzaniso miviri), inova sarudzo dzakanaka kunyanya kana usingade yogati. Asi chenjera nezve zvirevo zvetsika mu yogati yechando; probiotics inogona kusapona nechando maitiro zvakanaka.

Kudya neGreen Tea Zvicherwa

Yakagadzirwa kubva kune decaffeinated girini tii, izvi zvinotora zvine zvine simba antioxidants anonzi makatekini.

Iye zvino mu: Zvikafu zvinovaka muviri, zvinwiwa, chokoreti, makuki, uye ice cream

Zvavanoita: Aya ma antioxidants anorwisa cancer, chirwere chemoyo, sitiroko, uye mamwe matambudziko akakomba ehutano. Vatsvagiri veJapan vakaona kuti vakadzi vanonwa matatu kana mana makapu etii girini pazuva rakaderedza njodzi yavo yekufa kubva kuchikonzero chero chekurapa nezvikamu makumi maviri kubva muzana. Zvimwe zvidzidzo zvekutanga zvinoratidza kuti green tii inowedzera metabolism, asi kumwe kutsvagurudza kunodiwa.

Unofanira kuruma here? Hapana chigadzirwa chakasimbiswa chinokupa makatechini akawanda kupfuura kapu yegirinhi tii (50 kusvika 100 mg), uye zvinotora zvakanyanya kupfuura izvozvo kuti uwane mabhenefiti. Asi kana zvigadzirwa zvakasimbiswa zvikatsiva zvishoma-kupfuura-utano zvekudya zvaunowanzodya, zvakakosha kusanganisira.

Zvekutenga: Tzu T-Bar (75 kusvika 100 mg yekatekini) uye Luna Berry Pomegranate Tea Makeke (90 mg yekatekini) inzira dzakanaka kune tudyo iwe ungangodaro uri kutungidza.

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