10 Trendy Superfoods Nutritionists Vanoti Unogona Kusvetuka

Zvemukati

• Açaí
• Yakagadziriswa Makara
• Mukaka weMhou mbishi
• Apple Cider Vhiniga
• Muto wePomegranate
• Pfupa muto
• Collagen
• Adaptogenic Howa
• Green Superfood Poda
• Bulletproof Kofi uye MCT Mafuta
• Ongororo ye

Superfoods, yaimbove niche chikafu maitiro, ave akakurisa zvekuti kunyangwe avo vasingafarire hutano uye hutano vanoziva zvavari. Uye icho hachisi chinhu chakaipa. "Kazhinji, ndinofarira chikafu chepamusoro," anodaro Liz Weinandy, R.D., chiremba wezvekudya akanyoreswa muDhipatimendi reNutrition uye Dietetics kuOhio State University Wexner Medical Center. "Inonyatsoisa tarisiro pazvikafu zvine hutano zvine michero yakawanda inozivikanwa kuti yakakosha kune hutano hwevanhu." Yup, zvinonzwika sezvakanaka kwatiri.

Asi pane kuderera kune superfood maitiro, maererano nenyanzvi dzehutano. "Zvakakosha kuti vanhu vayeuke kudya imwe kana maviri superfoods hazvizoiti kuti tive neutano hwakanaka," Weinandy anodaro. Mirira, saka unoreva kuti hatigone kudya pizza nguva dzese uye tozoisa kumusoro ne superfood-yakazadzwa smoothie?! Bummer. "Tinofanirwa kudya zvakasiyana siyana zvine hutano chikafu nguva nenguva nezve hutano hwakanyanya," anotsanangura kudaro.

Zvakare, zvemazuva ano superfoods zvinobva kunzvimbo dzekunze kana izvo zvakagadzirwa-lab zvinogona kudhura. "Superfoods kazhinji inodhura nekuti inogadzirwa zvakanyanya kuita hupfu kana fomu yepiritsi uye kufamba kubva kutenderera pasirese kusvika kune yako ndiro," anodaro Amanda Barnes, R.D.N., chiremba wezvekudya akanyoreswa. Uye dzimwe nguva, iwe unogona kuwana zvimwe chete zvinhu izvo zvinoita kuti izvo superfoods zvibatsire pamutengo wakaderera-muzvokudya zvaunowanzoona muchitoro chegirosari.

Uyezve, pane chokwadi chekuti kushambadzira kwakatenderedza superfoods kunogona kunge kuri kutsausa. "Kunyangwe ini ndisinga dye superfoods zvakajairika nekuti zvinogona kunge zvakawandisa mune zvinovaka muviri zvinovaka, izvi zvekudya zvinogona kunge zvisina kukodzera kune wese munhu nekuti chikafu hachisi 'saizi imwe inokodzera zvese,' 'anonongedza Arti Lakhani, MD, uye anobatanidza oncologist ne AMITA Health Adventist Medical Center Hinsdale. "Superfoods inogona kungozadzisa zvipikirwa zvavo kana ikadyiwa muhuwandu hwakakodzera, yakagadzirwa zvakanaka, uye ichidyiwa panguva yakakodzera. Zvinosuruvarisa, hatizivi kuti zvinovaka muviri zvinobva muzvokudya izvi zvinotorwa sei. Munhu wese akasiyana nenzira yaanoita nayo. zvokudya zvavanodya.”

Uine izvozvo mupfungwa, hezvino zvimwe zvakakurumbira zvekudya zvakawedzeredzwa nekuda kwehutano hwavo, kungave nekuti kutsvagisa kuseri kwavo kuri kushomeka kana nekuti iwe unogona kuwana chikafu chakafanana kubva kune zvisingadhure, zviri nyore-kuwana-zvikafu. Nepo mazhinji eaya superfoods asiri zvakaipa kwauri, chikafu chinopa utano chinoti haufanire kuidikitira kana usingakwanise (kana kusada!) kukodzeresa navo mukudya kwako. (PS Heano mamwe maOG superfoods mumwe wezvehutano anoti iwe unogona zvakare kutsika.)

Açaí

"Aya majuzi epepuru anowanikwa kuSouth America uye ane akawanda anthocyanin, inova antioxidant inobatsira pakubatsira kudzikira kwevamwe kanzura," anodaro Weinandy. Uyezve, vanogadzira mamwe mabhodhoro anonaka anonaka. "Kunyangwe açaí chiri chikafu chemhando yepamusoro, chinonetsa kuwana kuUS uye chinodhura. Zvigadzirwa zvakawanda zvinogona kuva nazvo, asi mune zvishoma zvakanyanya sejusi nemayoghurt. Kubheti kuri nani iblueberries kana chero mamwe maberries epepuru semablackberries kana black raspberries. " (Zvakafanana: Açaí Bowls Ane Hutano Chaizvoizvo?)

Yakagadziriswa Makara

"Activated charcoal nderimwe rezvinwiwa zvichangoburwa zveutano, uye ungangoriwana panzvimbo yako yeboutique juice bar," anodaro Katrina Trisko, RD., chiremba wezvekudya akanyoreswa ari muNYC. (Chrissy Teigen anozivikanwa semupepeti wemazimbe ekugezesa.) "Nekuda kwehunhu hwayo hunopisa, marasha anowanzoshandiswa kugadzirisa kuwandisa kana kushandisa netsaona makemikari ane muchetura. Zvisinei, hapana tsvagiridzo shure kwekugona kwaro ku'bvisa ' sisitimu yedu zuva nezuva," Trisko anodaro. Isu takazvarwa takavakirwa-mukati ma detoxifiers: chiropa chedu neitsvo! “Saka panzvimbo yekushandisa mari yakawedzerwa yechinwiwa ichi chemazuva ano, tarisa pakudya zvakanyanya, zvikafu zvezvirimwa kutsigira hutano hwekudzivirira zvirwere uye kugaya chikafu chehutano hwenguva refu,” anodaro.

Mukaka weMhou mbishi

"Iyi nzira iri kuwedzera inokurumbira yemukaka wemombe wakaomeswa unowanzotaurwa kuti unowedzera uturu hwakanaka, kusimbisa immune system, uye kudzikisira kuomarara kana kukanganiswa neasthma uye nehutachiona," anodaro Anna Mason, R.D.N., chiremba wezvekudyidzana nezvehutano. Uye kunyangwe paine kumwe kutsvagurudza kushoma kunotsigira zvirevo izvi, ruzhinji rwekutsvagisa pamusoro wenyaya uyu runoratidza kuti mukaka wakaomeswa uri * chete * wakagwinya semukaka wakatsvuka. "Zvinoita sekunge mukaka mbishi hauna mukana chaiwo," anodaro Mason. Uyezve, zvinogona kunge zvisina kuchengetedzeka zvachose kunwa. "Pasina pasteurization maitiro ekuuraya mabhakitiriya akaipa, mukaka mbishi zvakawanda zvakanyanya kukonzera marudzi mazhinji akasiyana ezvirwere zvinokonzerwa nekudya. Kunyangwe kubva kumombe dzine hutano hwakanyanya mumamiriro akachena, pachine njodzi yekudya chepfu. Saka kufona kunonzi kudii? Hutano mabhenefiti: pamwe mashoma. Kutsvagirirana chibvumirano: haina kukodzera njodzi yekuchengetedza. "(BTW, verenga izvi usati warega dairy.)

Apple Cider Vhiniga

Kune akawanda anonzi mabhenefiti ehutano kuACV nekuda kweiyo acetic acid yemukati, maererano naPaul Salter, RD, C.S.C.S., mupi wezvekudya kwemitambo weRenaissance Periodization. Sezvinganzi, inogona kubatsira kudzora shuga yeropa, kuvandudza kugaya, kuderedza bloat, kuvandudza immune immune, kusimbisa hutano hweganda-uye runyorwa runoenderera. Dambudziko chete? "Mabhenefiti eglucose eropa anoratidzwa mune vane chirwere cheshuga, kwete vanhu vane hutano," anodaro Salter. Izvi zvinoreva kuti hatinyatso kuziva kana ACV iine chero yakanaka shuga mhedzisiro kune vasina-chirwere cheshuga. Uyezve, "ruzhinji rwemamwe mabhenefiti nderwechokwadi pasina tsvagiridzo yekutsigira zvavanotaura," anodaro Salter. Zvidzidzo zvakaitwa mumhuka zvinozviratidzira Chivabvu zvine mhedzisiro diki pakuunganidzwa kwemafuta emudumbu, asi kudzamara izvi zvave kuratidzwa muvanhu, zvakaoma kutaura kuti zviri pamutemo here. "Apple cider vhiniga haina kushata neimwe nzira, asi mabhenefiti anoita kunge akawedzeredzwa zvakanyanya," Salter anopedzisa. (Pasina kutaura, zvinogona kunge zviri kukanganisa meno ako.)

Muto wePomegranate

“Akarimwa kubva kare, matamba akave nemukurumbira nguva pfupi yadarika nekuda kwekushambadzira kubva kumakambani akaita sePOM Wonderful,” vanodaro Dr. Lakhani. Pane humwe humbowo hunoratidza kuti pomegranate muto uye dhisiki zvinogona kudzora kushushikana kweiyo oxidative uye yemahara radical fomati, izvo zvinoita kuti ive inopesana nekuzvimba uye inogona kupesana necarcinogenic. "Zvisinei, chokwadi ndechekuti izvi zvese zviri mumarabhoramu uye zvidzidzo zvekutanga zvemhuka. Iko hakuna data muvanhu, uye sezvaunogona kufungidzira, zvinhu zvakawanda zvinoshanda pamhuka dzemarabhorari hazvina zvazvinoita muvanhu," Dr. Lakhani anonongedza. Nepo mapomegraneti akanyatsonaka kwauri iwe kazhinji, muto wemichero wakakura mushuga, inova pro-kupisa, sekureva kwaDr Lakhani. Iwe unogona zvakare kuwana iwo akafanana antioxidant mabhenefiti kubva kuzvikafu zvakaita seblueberries, raspberries, uye matsvuku emazambiringa. "Kabichi tsvuku nemazai anewo maanthocyanins uye ndizvo zvekudya zvine huwandu hweglycemic index," anowedzera.

Pfupa muto

"Inonzi inopora kuchikamu cheGI uye ura hunodonha, muto wemapfupa unogadzirwa nekugocha uye kunyemwerera mapfupa emhuka nemishonga uye mimwe miriwo kwemaawa makumi maviri nemana kusvika makumi mana," Weinandy anodaro. "Bone muto wakafanana nemuto wenguva dzose, asi mapfupa akatsemuka uye zvicherwa uye collagen mukati zvinova chikamu chemusanganiswa wemapfupa." So far saka zvakanaka. "Nyaya yacho inouya apo zvimwe zvinhu zvakachengetwa mukati memapfupa zvinobuda nemafuta, kunyanya, mutungamiri." Kunyangwe isiri yese muto wepfupa inogona kuve nemutobvu, Weinandy anonzwa zvirinani kuve wakachengeteka pane urombo. "Nekuda kweichi chikonzero, handikurudzire vanhu kunwa muto wepfupa nguva dzose. Shandisa muto wenguva dzose, unodhura zvakanyanya, uye idya chikafu chine hutano."

Collagen

Collage iri kunakidza zvakanyanya izvozvi. Nehurombo, tsvakiridzo pazviri haina kunyatsokodzera kufara kwakazara pamusoro payo sekuwedzera. Iyo inofanirwa kugadzirisa ganda kuomarara, pfupa, uye hutano hwakabatana, uye kunyange kubatsira hutano hwekugaya. "Kunyange pasina zvakanyorwa zvakaipa zvinokonzeresa, ganda elasticity mabhenefiti haana kukwana, mune zvimwe zvidzidzo, kuve akakosha," Barnes anonongedza. Uyezve, pane chokwadi chekuti "ichi chiwedzere chaunofanirwa kutora zuva rega rega kwenguva yakareba kuti uzoona mabhenefiti kumuviri wako," Barnes anodaro. "Inodhura zvakanyanya, uye vanhu vazhinji vane collagen yepanyama yakakwana mumiviri yavo zvekuti havafanire kuwedzera nayo." (Zvakafanana: Unofanira Kuve Uchiwedzera Collagen Mukudya Kwako Here?)

Adaptogenic Howa

Izvi zvinosanganisira reishi, cordyceps, uye chaga, uye ivo vanonzi vanobatsira kudzora yako adrenal system. ’Iyi mitatu yemhando yehupfu yehowa inoshambadzirwa seyokusimudzira immune uye anti-kupisa zvinowedzera, "anodaro Trisko." Kuenda chero kupi pakati pe $ 25 kusvika $ 50, izvi zvinowedzera zvakare zvine mutengo wakanaka kwazvo. Adaptogens agara achishandiswa mukurapa kweChinese uye maitiro eAyurvedic, asi hapana tsvakiridzo yakasimba pamusoro pehutano hwavo muvanhu." Pane kudaro, anokurudzira kuisa firiji yako nemhando dzakasiyana dzemavara, mitsva, michero nemiriwo yevhiki uye ne Kubika nezvinonhuwira zvinopesana nezvirwere zvakadai seturmeric, garlic, uye ginger.

Green Superfood Poda

Iwe pamwe wakambozviona izvi muchitoro uye ukafunga, "Wadii kuwedzera izvi kumas smoothies angu?" Asi kazhinji pane kwete, idzi hupfu dzine hutano hushoma hunobatsira. "Pazvinhu zvese zvepamusoro zvekudya, iyi ndiyo inoita kuti moyo wangu wekudya ushorese," anodaro Mason. "Hupfu hwakawanda hwakasvibirira hunogona kunge husina kushata, asi dambudziko nderekuti muchero nemupumburu wevggie wakafanana nemultivitamin inogadzirwa nemuchero wechibereko kupfuura muchero chaiwo kana veggie. Chokwadi, vanogona kutaura kuti vakawedzera marudzi makumi mashanu akasiyana "Asi hazvina kufanana nekudya muriwo wese kana muchero wese," anotsanangura. Nei zvakadaro? "Uri kurasikirwa nefiber uye zvakawanda zvezvitsva uye zvechisikigo zvezvigadzirwa. Kazhinji, miviri yedu inogadzira, inotora, uye inoshandisa mavhitamini ezvokudya zvose nemaminerari zvakanyanya kupfuura zvekugadzira uye zvinowedzera, "anodaro Mason. Pazasi line? "Upfu hwakasvibirira hausi mutsividzo wemichero nemiriwo chaiko. Kazhinji, anogona kunge ari ekuwedzera.Kana uine bhajeti shoma, usashandise pahupfu. Tsvagiridzo inotsigira zvekudya zvese. "

Bulletproof Kofi uye MCT Mafuta

Iwe wakambonzwa nezvekuisa bhotela, kokonati mafuta, uye kunyange yepakati-cheni-triglycerides (MCT) mafuta mukofi yako kuti uwedzere kuwedzera. Maitiro aya anozivikanwawo sebulletproof kofi, uye inoshambadzirwa kuti ipe "yakachena simba" uye inosimudzira cognitive basa, Trisko anodaro. "Zvisinei, pane zvishoma zvitsvakurudzo zvinoratidza kuti rudzi urwu rwemafuta rune hutano hunogara kwenguva refu. Pakupera kwezuva, iwe unenge uchingonwa kapu yekofi yenguva dzose nekudya kwekudya kwemangwanani kwemapuroteni akaonda uye ane hutano. mafuta, kunge chimedu chechingwa chezviyo chakazara neavocado uye zai rakakangwa mumafuta emuorivhi, "anotsanangura. "Kusarudza kudya kwakadzikama nemafuta ane hutano uye mapuroteni kuchachengetedza dumbu rako nepfungwa kugutsikana kuti uwane iwe mangwanani ako."

Ongororo ye