16 Superfoods Izvo Zvakakodzera Musoro

Zvemukati

• 1. Rima Rine Mashizha Greens
• 2. Michero
• 3. Green Tii
• 4. Mazai
• 5. Nyemba
• 6. Nutsu uye Mbeu
• 7. Kefir (Uye Yogati)
• 8. Garlic
• 9. Maorivhi Oiri
• 10. Ginger
• 11. Turmeric (Curcumin)
• 12. Salmoni
• 13. Avocado
• 14. Mbatatisi
• 15. Howa
• 16. Gungwa regungwa
• Icho Chinokosha

Kutaura zvinovaka muviri, hapana chinhu chakadai senge superfood.

Izwi iri rakagadzirirwa kushambadzira zvinangwa kukanganisa mafambiro echikafu uye kutengesa zvigadzirwa.

Iyo indasitiri yezvikafu inopa iyo superfood chitaridzi pazvikafu zvine hupfumi zvine simba rekufungidzira inokanganisa hutano.

Kunyangwe chikafu chakawanda chichigona kutsanangurwa senge chakakura, zvakakosha kuti unzwisise kuti hapana chikafu chimwe chete chine kiyi yehutano hwakanaka kana kudzivirira chirwere.

Asi sezvo izwi rekuti "superfood" risingaratidziki kuenda chero nguva chero nguva, zvingave zvakakodzera kuti utarise zvakanyanya dzimwe sarudzo dzakanaka.

Hezvino gumi nezviviri zvekudya zvinogona kuve zvinokodzera zita rinokudzwa rezvikafu zvepamusoro.

1. Rima Rine Mashizha Greens

Miti yakasvibira yakasvibira miriwo (DGLVs) isosi yakanaka kwazvo yezvinhu zvinovaka muviri zvinosanganisira folate, zinc, calcium, iron, magnesium, vitamin C uye fiber.

Chikamu chezvinhu zvinoita kuti maDGLV ave akakurisa kugona kwavo kudzikisa njodzi yako yezvirwere zvisingaperi zvinosanganisira chirwere chemwoyo uye mhando 2 chirwere cheshuga (,).

Izvo zvakare zvine huwandu hwakakwira hweanopesana-nekuzvimba makemikari anozivikanwa se carotenoids, ayo anogona kudzivirira kubva kune mamwe marudzi ekenza ().

Mamwe maDGLV anozivikanwa anosanganisira:

• Kale
• Swiss chard
• Collard magirini
• Turnip magidhi
• Sipinachi

Mamwe maDGLV ane kuravira kunorwadza uye havazi vese vanofadzwa navo pachena. Iwe unogona kugadzira zvekugadzira nekuzvisanganisira mune ako aunofarira masobho, masaladi, smoothies, inomutsa-fries uye makatari.

Miriwo yakasvibira yakasvibira izere nefibre uye zvinovaka muviri izvo zvinogona kubatsira mukudzivirira zvimwe zvirwere zvisingaperi.

2. Michero

Miti michero inovaka muviri simba remavitamini, zvicherwa, fiber uye antioxidants.

Iyo yakasimba antioxidant kugona kwemabriji inosanganisirwa nenjodzi yakadzikira yehosha yemwoyo, gomarara uye zvimwe zvinopisa mamiriro (,).

Ma berries anogona zvakare kushanda pakurapa akasiyana ekugaya uye ane chekuita nehutachiona zvine chekuita nehutachiona kana achinge ashandiswa pamwe neakajairwa ekurapa ekurapa ().

Mimwe yemabriji akajairika anosanganisira:

• Raspberries
• Strawberries
• Blueberries
• Mablackberries
• Cranberries

Kunyangwe iwe uchinakidzwa navo sechikamu chekudya kwako kwekuseni, sedetertiki, pasaradhi kana mune smoothie, hutano hunobatsira hwemabriji hwakasiyana-siyana sekushandisa kwavo kwekugadzirira.

Ma berries azere nemanyuturu uye antioxidants ayo anogona kudzivirira zvimwe zvirwere nekuvandudza kugaya.

3. Green Tii

Pakutanga kubva kuChina, girini tii chinwiwa chine caffeine chine huwandu hwakasiyana hwemishonga.

Green tii yakafuma mune antioxidants uye polyphenolic macomputer ane yakasimba anti-kupisa mhedzisiro. Imwe yeanonyanya kudzivirira antioxidants mugirini tii ndiyo catechin epigallocatechin gallate, kana EGCG.

EGCG ndiyo inogona kupa green tii kugona kwayo kudzivirira pazvirwere zvisingaperi zvinosanganisira chirwere chemwoyo, chirwere cheshuga nekenza (,).

Tsvagiridzo inoratidza zvakare kuti kusanganiswa kwekatekini uye caffeine mu green tea zvinogona kuita chishandiso chinobudirira chekudzikisa huremu mune vamwe vanhu ().

Green tii ine antioxidant-yakafuma neakawanda mabhenefiti ehutano kusanganisira zvinogona kudzivirira gomarara.

4. Mazai

Mazai akave akave anokakavara nhaurwa muhutano hwenyika nekuda kwehuwandu hwecholesterol, asi anoramba ari mamwe ezvikafu zvine hutano.

Mazai ese akapfuma mune zvakawanda zvinovaka muviri zvinosanganisira B mavitamini, choline, selenium, vhitamini A, ayoni uye phosphorus.

Vanotakurwa zvakare neeprotein yemhando yepamusoro.

Mazai ane maviri ane simba antioxidants, zeaxanthin uye lutein, ayo anozivikanwa kuchengetedza maonero uye hutano hwemaziso (,).

Kunyangwe paine kutya kwakakomberedza kudyiwa kwezai uye cholesterol yakawanda, tsvagiridzo inoratidza kuti hapana kuyerwa kunoenzaniswa muchirwere chemwoyo kana njodzi yeshuga kubva pakudya kusvika kumazai matanhatu nemaviri pavhiki ().

Muchokwadi, kudya mazai kunogona kuwedzera "yakanaka" HDL cholesterol mune vamwe vanhu, izvo zvinogona kukonzeresa pakuderedzwa kwakanaka kwengozi yechirwere chemwoyo. Kumwe kutsvagurudza kunodiwa kuti uwane mhedzisiro ().

Mazai akapfuma mumapuroteni epamusoro uye akasarudzika antioxidants. Kutsvagurudza kunoratidza kuti kudya mazai nguva dzose hakuzowedzere njodzi yako yechirwere chemwoyo kana chirwere cheshuga.

5. Nyemba

Mbesa, kana nyemba, ikirasi yezvikafu zvezvirimwa zvinoumbwa nebhinzi (kusanganisira soya), nyemba, mapizi, nzungu uye alfalfa.

Ivo vanowana iyo superfood chitaridzi nekuti ivo vakaremerwa nezvinovaka muviri uye vanoita basa mukudzivirira nekugadzirisa zvakasiyana siyana zvirwere.

Mbeu dzakauchwa iine hupfumi hweB mavitamini, zvicherwa zvakasiyana, mapuroteni uye faibha.

Kutsvagurudza kunoratidza kuti ivo vanopa akawanda mabhenefiti ehutano anosanganisira akavandudzwa erudzi rwechipiri chirwere cheshuga, pamwe nekuderedzwa kweropa uye cholesterol ().

Kudya bhinzi uye nyemba nguva nenguva zvinogona zvakare kukurudzira huremu hwekuchengetedza, nekuda kwekugona kwavo kugadzirisa manzwiro ekuzara ().

Mbesa dzakapfuma mumavitamini akawanda, mapuroteni uye faibha. Zvinogona kudzivirira zvimwe zvirwere zvisingaperi uye kutsigira kuonda.

6. Nutsu uye Mbeu

Nuts uye mhodzi zvakapfuma mune fiber, mapuroteni ezvirimwa uye mafuta ane hutano pamoyo.

Vanotakurawo akasiyana makemikari emiti ane anti-kupisa uye antioxidant zvivakwa, izvo zvinogona kudzivirira kubva kune oxidative kusagadzikana ().

Kutsvagurudza kunoratidza kuti kudya nzungu nembeu zvinogona kuva nedziviriro kuchirwere chemoyo ().

Kazhinji nzungu nembeu zvinosanganisira:

• Maamondi, pecans, pistachios, walnuts, cashews, Brazil nzungu, macadamia nzungu.
• Nzungu - zvinehunyanzvi legume, asi kazhinji inofungidzirwa kuti nzungu.
• Mbeu yezuva, marangi, mbeu dzechia, mbeu yeflakisi, mhodzi.

Sezvineiwo, kunyangwe hazvo nzungu nembeu zvakaomarara, mamwe marudzi enzungu akabatanidzwa nekudzikira kwehuremu kana akabatanidzwa mukudya kwakaringana (,,).

Nuts uye mhodzi izere nefibre uye nemafuta ane hutano pamoyo. Vanogona kudzikisa njodzi yako yechirwere chemwoyo uye kutsigira kurasikirwa nekurema.

7. Kefir (Uye Yogati)

Kefir chinwiwa chakaviriswa chinowanzoitwa kubva mumukaka une mapuroteni, calcium, B mavitamini, potasium uye mapurobioti.

Kefir yakafanana neyogati asi ine yakaonda zvishoma uye inowanzoita mamwe maprobiotic kupfuura yogati.

Chikafu chakaviriswa, chikafu cheprobiotic chakadai kefir chine zvakabatana zvinoverengeka zvehutano, zvinosanganisira yakaderedzwa cholesterol, yakadzikisa BP, yakavandudzwa kugaya uye inorwisa-kupisa mhedzisiro (,,).

Kunyangwe kefir yakajairwa kugadzirwa kubva mumukaka wemombe, inowanzo shingirirwa nevanhu vane lactose kusagadzikana nekuda kwekuvira kweiyo lactose nemabhakitiriya.

Zvisinei, inogadzirwawo kubva kuzvinwiwa zvisina mukaka zvakadai semukaka wekokonati, mukaka wemupunga uye mvura yekokonati.

Unogona kutenga kefir kana kuzviita iwe pachako. Kana iwe uri kusarudza chigadzirwa chakagadzirirwa kutengeswa, funga nezveshuga yakawedzerwa.

Kefir chinwiwa chinwiwa chemukaka chine mabhenefiti mazhinji ehutano ane chekuita neprobiotic yezviri mukati. Kunyangwe ichiwanzo gadzirwa kubva mumukaka wemombe, kefir inowanikwawo mune asiri emukaka mafomu.

8. Garlic

Garlic chirimwa chikafu chinowirirana zvakanyanya nehanyanisi, mariki nema shallots. Icho chinhu chakanaka chemanganese, vitamini C, vitamini B6, selenium uye fiber.

Garlic chinhu chinozivikanwa chekudya nekuda kwekunaka kwayo kwakasiyana, asi chakashandiswawo pakurapa kwayo kwemazana emakore.

Kutsvagurudza kunoratidza kuti gariki inogona kushanda mukuderedza cholesterol uye BP, pamwe nekutsigira immune immune ().

Uyezve, makemikari ane sulfur mugariki anogona kutotamba chinhanho mukudzivirira mamwe marudzi ekenza ().

Garlic chikafu chine hupfumi hwakawanda chinoshandiswa pakurapa kwaro kwemazana emakore. Inogona kuve inobatsira kutsigira immune immune uye kudzikisa njodzi yako yechirwere chemwoyo uye mamwe ma cancer.

9. Maorivhi Oiri

Maorivhi mafuta echisikigo anotorwa kubva muchero wemiti yemiorivhi uye imwe yeanonyanya kudya kweMediterranean.

Ndiyo huru inotaura nezvehutano ayo akakwirira mwero yemonounsaturated fatty acids (MUFAs) uye polyphenolic makomputa.

Kuwedzera mafuta emuorivhi kuchikafu chako kunogona kudzora kuzvidzivirira uye njodzi yako yezvimwe zvirwere zvakaita sehosha yemwoyo uye chirwere cheshuga (,, 28).

Iyo zvakare ine antioxidants senge mavitamini E uye K, ayo anogona kudzivirira kubva kukuvara kwemaseru kubva kune oxidative kusagadzikana.

Oiri maorivhi ndiyo imwe yemafuta emafuta ekudya kweMediterranean. Zvinogona kubatsira mukuderedza chirwere chemwoyo, chirwere cheshuga uye zvimwe zvinokonzeresa.

10. Ginger

Ginger inobva pamudzi wemuti unotumbuka kubva kuChina. Inoshandiswa seyese yekubika flavour inosimudzira uye kune ayo akawanda marapirwo mhedzisiro.

Ginger midzi ine antioxidants, senge gingerol, iyo inogona kuve inokonzeresa mazhinji ezvehutano hwakataurwa hunobatsira hunobatanidzwa nechikafu ichi.

Ginger inogona kubatsira kugadzirisa svoto uye kudzikamisa marwadzo kubva kune akaomarara uye asingagumi ekuzvimba mamiriro (,,).

Zvinogona zvakare kudzikisa njodzi yako yezvirwere zvisingaperi senge chirwere chemwoyo, kuora mwoyo uye mamwe kanzira (,,).

Ginger inowanikwa nyowani, semafuta kana muto uye mune yakaoma / poda mafomu. Zviri nyore kupinza mumasobho, kumutsa-fries, sauces uye tii.

Ginger inoshandiswa pakunaka kwayo uye zvinogona kuitika pakurapa. Zvinogona kubatsira pakurapa kusvotwa, kurwadziwa uye kudzivirira zvimwe zvirwere zvisingaperi.

11. Turmeric (Curcumin)

Turmeric inopenya yeyero spice iyo iri pedyo chaizvo ne ginger. Pakutanga kubva kuIndia, inoshandiswa pakubika uye nemishonga yayo.

Curcumin inhengo inoshanda mu turmeric. Iyo ine yakasimba antioxidant uye inorwisa-kupisa mhedzisiro uye ndiyo inotarisisa yekutsvaga kwakawanda kwakakomberedza turmeric.

Zvidzidzo zvinoratidza kuti curcumin inogona kushanda mukurapa nekudzivirira zvirwere zvisingaperi zvakaita segomarara, chirwere chemwoyo uye chirwere cheshuga (,).

Inogona zvakare kubatsira kupora kwemaronda uye kudzikisira kurwadziwa (,).

Imwe drawback yekushandisa curcumin semushonga ndeyekuti haisi nyore kupinza nemuviri wako, asi kunwa kwayo kunogona kukwidziridzwa nekuibatanidza nemafuta kana zvimwe zvinonhuwira senge nhema mhiripiri.

Iyo inoshanda komputa mu turmeric, curcumin, inosanganiswa nemimwe mishonga yekurapa. Curcumin haisi nyore kupinza uye inofanirwa kuve pairi nezvinhu zvinowedzera kunamwa kwayo, senge nhema mhiripiri.

12. Salmoni

Salmoni hove ine hutano hwakanyanya yakazara nemafuta ane hutano, mapuroteni, mavitamini B, potasium uye selenium.

Icho chimwe chezvakanakisa sosi ye omega-3 fatty acids, ayo anozivikanwa nemhando dzakasiyana dzehutano, senge kudzora kuzvimba ().

Kusanganisira salmon mukudya kwako kunogona zvakare kudzikisa njodzi yako yechirwere chemwoyo uye chirwere cheshuga uye kukubatsira iwe kuramba uine huremu hwakanaka ().

Iyo inogona kukanganisa kudzora salmon uye mamwe marudzi ehove dzegungwa ndiko kusvibiswa kwavo kunogona nesimbi inorema uye nezvimwe zvinosvibisa zvakatipoteredza.

Iwe unogona kudzivirira zvingangove zvakashata nekukanganisa kudyiwa kwako kwehove kusvika maviri kusvika matatu servings pasvondo (41).

Salmoni sosi yakanaka yezvakawanda zvinovaka muviri, kunyanya omega-3 fatty acids. Deredza mashandisiro ako esalmoni kuti udzivise zvinogona kukanganiswa kubva kune zvinosvibisa zvakajairika muhove uye zvegungwa

13. Avocado

Avocado muchero unovaka muviri zvakanyanya, kunyange uchiwanzo kurapwa zvakanyanya semuriwo mune zvekushandisa zvekudya.

Yakapfuma muzvakawanda zvinovaka muviri, zvinosanganisira fiber, mavitamini, zvicherwa uye mafuta ane hutano ().

Kufanana nemafuta emuorivhi, avocado yakakwira mumafuta emonounsaturated (MUFAs). Oleic acid ndiyo yakanyanya kusimba MUFA muavocado, inosanganisirwa nekuderedza kuzvimba mumuviri ().

Kudya avocado kunogona kudzikisa njodzi yako yechirwere chemwoyo, chirwere cheshuga, metabolic syndrome uye mamwe marudzi ekenza (,,).

Avocados ane hupfumi-hwakakura, michero yepamusoro-fiber inogona kutora chikamu mukuderedza kuzvimba uye chirwere chisingaperi.

14. Mbatatisi

Mbatatisi midzi yemuriwo yakatakurwa nezvakawanda zvinovaka muviri, zvinosanganisira potasium, faibha uye mavhitaminzi A naC.

Izvowo sosi yakanaka yecarotenoid, mhando yeantioxidant iyo inogona kudzora njodzi yako yemamwe marudzi ekenza ().

Pasinei nekunaka kwavo kutapira, mbambaira hadziwedzere shuga yeropa zvakanyanya sezvaungatarisira. Sezvineiwo, ivo vanogona chaizvo kuvandudza kudzora kweshuga muropa mune avo vane mhando 2 chirwere cheshuga ().

Mbatatisi chikafu chine hutano chakazara necarotenoid, ine yakasimba antioxidant zvinhu. Izvo zvinogona zvakare kubatsira kune shuga yeropa kudzora.

15. Howa

Mimwe yemhando dzakasiyana dzeanodyiwa howa ndeye bhatani, portobello, shiitake, crimini uye oyster howa.

Kunyangwe izvo zvinovaka muviri zvichisiyana zvichienderana nerudzi, howa hune vhitamini A, potasium, fiber, uye akawanda antioxidants asipo mune zvimwe zvakawanda zvekudya ().

Sezvineiwo, kudya kwakawanda howa kunoenderana nekudyiwa kukuru kwemiriwo zvakawandisa, zvichipa mukudya kwakazara kune hutano ().

Nekuda kweayo akasarudzika antioxidant zvemukati, howa hunogona zvakare kutora chinzvimbo mukuderedza kuzvimba uye kudzivirira mamwe marudzi ekenza (,,).

Chimwe chinhu chakanakisa chehowa ndechekuti marara ekurima anoshandiswa kuakurisa. Izvi zvinogadzira howa chinhu chinogara chiripo chehurongwa hwekudya hune hutano ().

Howa hwakazara nezvinovaka muviri uye hunogona kudzikisa njodzi yako yezvimwe zvirwere. Pamusoro pezvo, howa isarudzo yekudya inoenderera.

16. Gungwa regungwa

Gungwa regungwa izwi rinoshandiswa kutsanangura mimwe miriwo ine hupfumi hwegungwa. Inonyanya kudyiwa muchikafu cheAsia asi iri kuwana mukurumbira mune dzimwe nzvimbo dzepasi nekuda kwekukosha kwayo kwehutano.

Seaweed inotakura akawanda zvinovaka muviri, kusanganisira vhitamini K, folate, iodine uye fiber.

Iyi miriwo miriwo ndiyo sosi yeakasiyana bioactive makomputa - asingawanzo kuwanikwa muvhu-miriwo - iyo inogona kuve ne antioxidant mhedzisiro

Mimwe yemakomputa aya anogona zvakare kudzikisa njodzi yako yekenza, chirwere chemwoyo, kufutisa uye chirwere cheshuga ().

Gungwa regungwa iboka remuriwo une hutano hwakanyanya hunogona kutora chinzvimbo mukudzivirira kune zvimwe zvirwere zvisingaperi.

Icho Chinokosha

Kuwana hutano hwakakwana kuburikidza nechikafu uye chikafu zvinovaka pamusoro pekutarisa pane imwechete kana maviri echinyakare chikafu chikafu.

Pane kudaro, hutano hwakanaka hunotsigirwa zvakanaka nekudya zvakasiyana siyana zvekudya zvinovaka muviri mazuva ese.

Kusanganisira zvimwe, kana zvese, zvekudya pane izvi zvinyorwa sechikamu chekudya kwakaringana kunogona kubatsira hutano hwako hwese uye kunogona kudzivirira zvimwe zvirwere zvisingaperi.