I-Superfoods ichazwa ngokungafani ngokuthi ukudla okunomhlobo othile wenzuzo yezempilo ngaphezu kokuqukethwe kwabo okunomsoco, okungcono kusekela isayensi nokucwaninga.
Ukudla okumbalwa kunomcwaningi okwanele wokufanelekela izimangalo zempilo. Isibonelo, ama-oats abalwa njenge-superfood ngoba anephrofayili enempilo enomsoco futhi aqukethe i-fiber ebizwa nge-beta-glucan eye yaboniswa ukunciphisa amazinga we-cholesterol uma ephakanyisiwe.
Amafutha omnqumo ehlukile omzimba nawo wonke ama-superfood awaziwayo ngoba angathuthukisa amazinga akho e-cholesterol.
Ngeshwa, ayikho incazelo esemthethweni noma esemthethweni ye-"superfood" futhi njengoba umqondo wokudla ophezulu uheha, akuyona yonke into engavamile ukuthi ukudla kuthiwa yi-superfood uma kungenjalo (noma, okungenani , akuyona into enhle njengoba ucabanga ukuthi ikhona). Nakhu ukubheka ama-superfoods amahlanu angewona amahle kakhulu.
Amafutha Kakhukhunathi
Ukumangalelwa
Amafutha kakhukhunathi anikezwa zonke izinhlobo zezinzuzo zezempilo ngenxa ye-chain chain egcwele amafutha acids. Izimangalo ezivamile zihlanganisa ukuvikelwa kwezifo ze-Alzheimer's and heart disease.
Iqiniso
Nanobe ethandwa, amafutha kakhukhunathi awaphili ngokuvumelana ne-hype yayo. Ucwaningo lwezesayensi alusekeli izicelo eziningi. Empeleni, ukudla amafutha kakhukhunathi kungakhipha i-cholesterol ingqikithi, ngakho-ke akubonakali ukuthi kunesizathu esihle sokuyidla esikhundleni samanye amafutha agcwele.
Amafutha omnqumo , ephezulu emafutheni e-monounsaturated, isengcono kakhulu.
I-almond Milk
Ukumangalelwa
Ubisi lwe-almond inikeza izinzuzo ezifanayo njengamantongomane wonke.
Iqiniso
Ama-alimondi, njengamanye amantongomane, aphezulu amaprotheni, ama-antioxidants, fiber, nama-mineral. Ubisi lwe-almond luyenziwa ngama-almonds angenalutho olungenalutho futhi okuningi kokudla okulahlekile kulahlekile ngenkathi kusetshenzwa.
Iningi lemikhiqizo yobisi lwe-alimondi yokuhweba ine-calcium ne-vitamin D eyengeziwe, ngakho-ke kuhle. Kodwa kuzo zonke, ngaphandle kokuthanda kwakho, ngaphandle uma ukhetha ukudla okunama-vegan, ube ne-lactose ukubekezelelana, noma ube nesinye isizathu sezempilo esithile sokukhetha ubisi lwe-almond, asikho isizathu sokukholelwa ubisi lwe-alimondi kungcono kuwe kune-low- ubisi olunamafutha.
Uju
Ukumangalelwa
Uju lungasiza ukuphulukisa i-hayfever nokutshala ukudla. Yiluhlobo olungcono lweshukela.
Iqiniso
Kuhle ukuthi ukudla ushukela omkhulu kunoma yiluphi uhlobo akulungile ekudleni kwakho. Lokho kuhlanganisa imithombo yemvelo efana noju, i-maple isiraphu, i-agave, nanoma yiluphi uhlobo lwe-sweetener yemvelo.
Ucwaningo olungahleliwe alutholanga izimangalo mayelana nemithi kanye ne-hayfever ukuba yiqiniso.
Wheatgrass
Ukumangalelwa
Isithako esisebenzayo esikhulu ku-wheatgrass yi-chlorophyll, esinika umbala obala obala. Ngesinye isikhathi i-Wheatgrass ikhuthazwa njengomsebenzi wokulwa nomdlavuza.
Iqiniso
Ucwaningo lwezocwaningo luyisandulela futhi akukho mfundo yomuntu eyenziwe ukuthi ukudlala i-wheatgrass kuzovimbela noma kusize ukwelapha umdlavuza.
Sea Salt
Ukumangalelwa
Ukwawoti olwandle lunenzuzo eyengeziwe yezempilo ngenxa yokwenza amaminerali engeziwe.
Iqiniso
Usawoti usawoti usawoti. Ingxenye ye-sodium nengxenye ye-chloride. Eqinisweni, usawoti usawoti afana netafula elicwengisisiwe njalo futhi ngeke ushintshe ukudla kwakho konke okumbiwe ngokudla usawoti olwandle.
Eqinisweni, uma utshelwe ukuba unciphise i-sodium, kufanele ukhawulele nosawoti olwandle.
Ama-Superfoods angaphandle
Ukumangalelwa
Isithelo esingavamile sinezondlo ngaphezu kwesithelo esivamile osibona esitolo.
Iqiniso
Amajikijolo weGoji, i-acai, i-mangosteen, nezinye izithelo ezingavamile namajikijolo ngokuvamile anezakhi eziningi zomzimba nezokuvimbela i-antioxidants. Uma ubathanda, ngandlela-thile, ujabulele, kodwa ungabenzeli ukuhamba kwakho ngoba nje ucabanga ukuthi banempilo.
Into ebaluleke kakhulu ukuthi uyadla izithelo zakho nemigodi futhi okukhethwa kukho okujwayelekile esitolo sakho sokudla kubalwa futhi. Banikeza izinzuzo eziningi zezempilo.
Uma ucabangela izindleko ezengeziwe zokucubungula nokuthumela izithelo ezingavamile ku-United States kanye nomthamo wezindleko eziyinkimbinkimbi kubo esitolo, kungenzeka ukuthi akufanelekile.
Izwi elivela
Ukudla okujwayelekile okujwayelekile, nakuba bengenayo imithi futhi ngezinye izikhathi benza izinto ezimbi emzimbeni wakho , yibo okufanele ugxile ekudleni njengengxenye yokudla okulinganiselayo. Khumbula ukuthi asikho isidingo sokuhlala ngokuthi noma yikuphi ukudla okunye okuthengayo kungukudla okuphezulu noma kumane kunomsoco. Thola ukuxuba okuhle kwezithelo ezimibalabala kanye nemifino, amantongomane, imbewu, okusanhlamvu okuphelele (okungagciniwe kakhulu), ama-legumes, imithombo yamaprotheni ephilile njengezinhlanzi nezilwane zasolwandle, nobisi obungelona amafutha noma obuphansi (noma ezinye imithombo ye-calcium ) futhi uzothola zonke izondlo nezinzuzo zezempilo ozidingayo.
> Imithombo:
> Bar-Sela G, Cohen M, uBen-Arye E, i-Epelbaum R. "Ukusetshenziswa Kwezokwelapha Kwe-Wheatgrass: Ukubukeza I-Gap Phakathi Kwezicelo Eziyisisekelo Nezokwelapha." Mini Rev Med Chem. 2015; 15 (12): 1002-10.
> Eyres L, Eyres MF, uChishol A, Brown RC. "Ukusetshenziswa kwamafutha kakhukhunathi nezinkinga zempilo yengqondo kubantu." Isitifiketi seNutriti 2016 Apr; 74 (4): 267-80.
> Varteresian T, Lavretsky H. "Imikhiqizo yemvelo kanye nezithako zokucindezeleka ngokucindezeleka kanye nokuphazamiseka kwengqondo: ukuhlolwa kocwaningo." I-curr Psychiatry Rep. 2014 Aug; 16 (8): 456.