Masamba 15 Opatsa Thanzi Kwambiri Omwe Mungaike M'thupi Lanu

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Nditumizireni Imelo Onetsani Patsamba

Mukudziwa kuyambira pamenepo, kwamuyaya kuti masamba ndi abwino kwa inu. Koma izi zikubweretsa funso: Ndi ambiri omwe mungasankhe, zomwe zili zabwino kwambiri ? Bwenzi, ndife okondwa kuti mwafunsa.

Malinga ndi akatswiri a zakudya, kudya zinthu zosiyanasiyana zabwino (kuwerenga: zomera) ndi njira yosavuta yowonjezeramo moyo wanu wonse, kukhala ndi thanzi labwino komanso kupewa zinthu monga matenda a mtima, cholesterol yambiri ndi khansa. Kupereka masamba 15 omwe ali ndi thanzi labwino kwambiri omwe mungathe kuwayika m'thupi lanu (ndi chifukwa chake ali abwino kwa inu).

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1. Sipinachi

Popeye anali pa chinachake. Malinga ndi certified dietician-nutritionist ndi woyambitsa wa Chakudya Chenicheni Amy Shapiro, Sipinachi ndi wobiriwira kwambiri chifukwa uli ndi iron, potaziyamu, magnesium ndi cartenoids (monga vitamini A), komanso mavitamini K, C, E ndi B. Uwu . Zonse zomwe tinganene, ndizodzaza ndi mavitamini ndi mchere wofunikira kuti magazi aziundana, kagayidwe ka mafupa ndi chitetezo chamthupi chathanzi, komanso ma antioxidants oletsa kukalamba komanso odana ndi kutupa. Koposa zonse, sipinachi ndi yopanda pake (ndipo yotsika kwambiri mu zopatsa mphamvu, pafupifupi sikisi pa chikho), zomwe zimapangitsa kuti zikhale zosavuta kuwonjezera pa smoothies, soups ndi sauces. Yesani mu green smoothie yokhala ndi avocado ndi apulo, ikani pasta Florentine ndi nkhuku yokazinga kapena onjezerani chakudya chanu chopatsa thanzi ndi sipinachi yothira kokonati.

2. Kolifulawa

Timakukonda bwanji, kolifulawa? Munjira zambiri zomwe simungaziwerenge. Zabwino zonse kuti imodzi mwamasamba athu opita kumasamba nawonso ndi amodzi opindulitsa kwambiri. Masamba a cruciferous (monga broccoli, Brussels sprouts ndi kabichi), kolifulawa ali ndi vitamini C wambiri, vitamini K, calcium, folic acid, potaziyamu ndi fiber. (Ndipo apa tinkaganiza kuti ndi broccoli wotumbululuka.) Kolifulawa imakhalanso ndi phytonutrients, akutero Shapiro, omwe ali ndi mphamvu zowonjezera chitetezo cha mthupi, zotsutsana ndi ukalamba komanso zolimbana ndi khansa. Ngati mumasowa chochita ndi kolifulawa yonseyo, mzanga, muli pamalo oyenera. Kodi tingapereke mbale zowotcha za kolifulawa za tandoori, kolifulawa wowotcha zonse zokometsera kapena mpunga wokazinga wa kolifulawa?

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3. Katsitsumzukwa

Nthawi zonse tinkaganiza kuti katsitsumzukwa kamakhala kongowoneka bwino, koma tsopano tamvetsetsa momwe zimakhalira: Ndi imodzi mwamasamba opatsa thanzi omwe mungadye (yomwe imakomanso kukoma). Shapiro amatiuza kuti pambali pa kukhala ndi zopatsa mphamvu zochepa (pafupifupi ma calories anayi pa phesi lililonse!), Ndiwochulukira mu fiber, vitamini A, K, B6, folic acid ndi potaziyamu. Katsitsumzukwa kamakhala ndi kuchuluka kwa amino acid asparagine, adatero. Kuphatikizidwa ndi potaziyamu, asparagine amathandizira kupatsa katsitsumzukwa mphamvu yachilengedwe ya diuretic, kuthandiza thupi kuchotsa owonjezera sodium, madzi ndi bloat. Tikukwapula buledi wa katsitsumzukwa ndi mazira a poto limodzi ndi katsitsumzukwa ndi tomato kuti tiyese tokha chiphunzitsocho.

4. Kaloti

Mukukumbukira pamene amayi anu anakuuzani kuti kaloti adzakuthandizani kuona? Iye anali kulondola. Kupatula kukhala galimoto yabwino kwambiri, yowongoka kwambiri ngati, nthawi zonse, imakhala ndi vitamini A ndi carotenoids, zomwe zimatha kuwona bwino, zolemba za Shapiro. Ndiwo gwero lalikulu la mavitamini K, C, B, ulusi wosasungunuka ndi potaziyamu komanso amathandizira kuteteza ku khansa. Tikuwona harissa ndi kaloti wokazinga uchi m'tsogolo mwanu.

5. Broccoli

Dr. Will Cole , IFMCP, DC, ndi Mlengi wa zakudya za ketotarian, amatiuza kuti masamba a cruciferous monga broccoli ndi opatsa thanzi kwambiri chifukwa ali ndi mavitamini ndi michere yambiri yomwe imathandiza kupititsa patsogolo thanzi la mtima, kumenyana ndi khansa, komanso kubwezeretsa shuga wa magazi. Amakhalanso otsika komanso otsika kwambiri, kotero amakupangitsani kukhala okhutira. Ndipo ngakhale masamba sizinthu zopangira mapuloteni ngati nyama, broccoli ili ndi kuchuluka kodabwitsa. Malinga ndi USDA , 100-gram kutumikira kumapereka 2.6 magalamu a mapuloteni. Zina mwa zomwe timakonda ndi broccoli ndi kolifulawa gratin ndi broccoli wowotchedwa ndi sriracha ndi msuzi wa batala wa amondi.

6. Zobiriwira zazing'ono

Small koma zamphamvu microgreens ali chabe zokongoletsa wokongola. Maluwa ang'onoang'ono amagwera penapake pakati pa ana amadyera ndi mphukira, Shapiro akuti. Nthawi zambiri amasankhidwa patatha masiku asanu ndi awiri kapena 21 atamera, masamba oyamba amasamba atawonekera. Zotsatira zake zimakhala zocheperako, komabe zamphamvu kwambiri zopatsa thanzi. Mopenga mokwanira, timitengo tating'onoting'ono timakhala ndi zakudya zochulukirapo kanayi mpaka 40 pakulemera kwake kuposa zomwe zimakhwima, zomwe zidakula bwino, komanso mitundu ingapo yamafuta. polyphenols (zomwe zimalepheretsa kuchuluka kwa ma free radicals a khansa, ndipo zimatha kuchepetsa chiopsezo cha matenda a mtima ndi Alzheimer's). Yang'anani broccoli, arugula, radish, chard kapena kabichi microgreens pamsika wa alimi (kapena malo ngati Whole Foods), ndiye pamwamba pa masangweji ndi saladi kuti musiye.

7. Mbatata zokoma

Poganizira kuti amakoma ngati maswiti, titha kudya anyamatawa tsiku lililonse. Zabwino kwambiri zomwe zili ndi michere yofunika komanso fiber. Dr. Judy Hinojosa, NMD , sing'anga wotsogolera wa naturopathic komanso mwini wake wa Vitality Natural Health Care , amatiuza kuti ali ndi potaziyamu, vitamini C, vitamini B6 ndi beta-carotene. Poyerekeza ndi mbatata wamba, mbatata imakhalanso ndi index yotsika ya glycemic ndipo imatha kuthandizira kuti thupi likhalebe ndi shuga wabwinobwino. Tikuyamba ndi mbatata zodzaza ndi njati ndikuchoka pamenepo.

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8. Zipatso za Brussels

Mamembala a Brasica banja (monga Brussels zikumera) ndi abwino kulimbana ndi kutupa, akufotokoza ketogenic zakudya katswiri Dr. Josh Nkhwangwa , DNM, CNS, DC. Zamasamba zonsezi zimatengedwa kuti ndi sulfuric, zomwe zimathandiza mu methylation-msewu wapamwamba kwambiri wa thupi lanu womwe umachepetsa kutupa ndikusunga njira zanu za detox zikugwira ntchito bwino. Zitha kulimbikitsanso thanzi la mtima, kuletsa khansa komanso kusintha shuga m'magazi anu. Osanenanso: Izi cacio e pepe Brussels zili ndi dzina lathu lolembedwa ponseponse.

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9. Anyezi ndi Garlic

Wodzaza ndi kununkhira konunkhira, anyezi ndi adyo amatha kutenga njira kuchokera ku bland mpaka kukongola. Amakhalanso odzaza ndi antioxidants ndi mankhwala a sulfure, omwe Hinojosa akuti angathandize kuchepetsa chiopsezo cha khansa ya m'matumbo, yam'mimba ndi yamkamwa. A Maphunziro achi French mwa odwala 345 omwe ali ndi khansa ya m'mawere adapeza kuti kuonjezera kumwa adyo, pamodzi ndi anyezi ndi fiber, kungachepetse chiopsezo cha khansa ya m'mawere. Ndipo maphunziro ena amati adyo mwachindunji akhoza kumathandiza kuthetsa mavuto a m'mimba , chifukwa amalimbikitsa kukula kwa mabakiteriya athanzi m'mimba. Tikufuna mipukutu yopumula.

10. Kale

Tikukuthokozani kwambiri kale, masamba obiriwira obiriwira kwambiri kuti azikometsera saladi yanu. Kale imakhala ndi ma glucosinolates, omwe amagawika kukhala zinthu zomwe zimagwira ntchito pogaya chakudya, akutero Sarah Rueven, RD, MS, CDN, komanso mwiniwake wa Ubwino Wokhazikika . Mankhwalawa angathandize kuteteza maselo ku kuwonongeka kwa DNA, kuthandizira kuyambitsa ma carcinogens, kuchepetsa kutupa ndi kuyambitsa imfa ya maselo - zonsezi zingachepetse chiopsezo cha khansa. Zimakhalanso ndi mavitamini A, C, K, ndi B, potaziyamu, calcium ndi mkuwa, zomwe zimapangitsa kuti zikhale zopindulitsa pamtima, ubongo ndi mafupa. Mutha kuidya yaiwisi ndikukwapula saladi ya kakale ndi nandolo, kapena kuyika mu minestrone yakale - mwayi wake ndi wopanda malire.

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11. Collard, Turnip ndi Mustard Greens

Dr. Nkhwangwa akufotokoza, Ndiwo magwero akuluakulu a mavitamini K, A, C ndi E, pamodzi ndi folate, potaziyamu, magnesium, chitsulo ndi zina, koma chomwe chimawapangitsa kuti azidzipatula ndikupereka mankhwala opindulitsa otchedwa glucosinolates (monga kale). Mankhwalawa apezeka kuti ali ndi anti-yotupa, antibacterial ndi antiviral properties. Amathandiziranso kuyambitsa ma carcinogens ndikuletsa kupanga chotupa ndi metastasis. Izi zikumveka ngati kuyitanira kuti mupange zomangira za utawaleza wokhala ndi msuzi wa peanut butter, sichoncho?

12. Masamba a M'nyanja

Tikudziwa zomwe mukuganiza. Kodi masamba am'nyanja ndi chiyani? Ifenso, mzanga. Kwenikweni, ndi madzi am'madzi. Ambiri a ku America sakudya masamba ambiri a m'nyanja, ngati ayi, Dr. Cole akufotokoza. Koma ili ndi gulu limodzi lazakudya lomwe liyenera kusinthidwa kukhala chikhalidwe, chifukwa udzu wam'nyanja uli ndi michere yambiri yopindulitsa komanso kuchuluka kwazinthu zomwe zimalimbikitsa thanzi. Zakudya zobiriwira zobiriwirazi ndizonso gwero lambiri Mavitamini a B, C ndi vitamini K, ndipo ndiwo ambiri njira yothandiza kuti mupeze ayodini, omwe thupi lanu limafunikira popanga mahomoni a chithokomiro. Amakhalanso odana ndi kutupa ndi kusakaniza shuga wamagazi; nori, dulse, kombu, kelp ndi Irish moss zonse ndi zitsanzo. (Moni, makapu amasamba a sushi .)

13. Beets

Beets sizokongola kungoyang'ana. Rueven akuti nawonso ndi gwero labwino kwambiri la ulusi, wokhala ndi pafupifupi magalamu 3.5 pa kapu. CHIKWANGWANI chimachepetsa chimbudzi, chomwe chimapangitsa kuti tizikhala odzaza nthawi yayitali komanso kuti tipewe kuchulukana kosafunika kwa shuga m'magazi. Ulusi ungathandizenso kuchepetsa LDL cholesterol (kapena 'cholesterol yoyipa') poletsa kuyamwa kwake m'matumbo athu. Dr. Cole akuwonjezera kuti ali olemera mu folate, michere yofunika kwambiri pakukula kwa mwana wosabadwayo. Ndipo molingana ndi phunziro la Australia , apezekanso kuti amathandizira kuchepetsa kuthamanga kwa magazi. Kodi munayesapo tartare yokazinga ya beet? Yakwana nthawi yomwe mwachita.

14. Tsabola Zabelu

Ngati mukuyesera kudya utawaleza, tsabola wa belu ndi malo abwino kuyamba. Mitundu ndi mitundu yonse imakhala ndi ma calories ochepa pomwe imakhala ndi mavitamini A ndi C ambiri, potaziyamu, folic acid, fiber ndi antioxidants . The mitundu yobiriwira ilinso ndi lutein , chinthu chomwe chimateteza maso. Gwiritsani ntchito tsabola wa belu ngati galimoto ya chakudya chamasana mu saladi ya nkhuku ya Greek yoghurt yodzaza tsabola , ikani mu chipwirikiti-mwachangu pa steak ya tsabola wa mphindi 15 kapena ingowadyera yaiwisi.

15. Nandolo Zobiriwira

Mpaka pano, ife ngakhale nandolo zinali chakudya cham'mbali (ndi masamba okhawo obiriwira omwe timadya tili mwana). Ndipo ngakhale ali ndi ma carbs ochulukirapo kuposa masamba ena osakhuthala, amakhala odzaza ndi zinthu zabwino kwa inu, nawonso. Izi zimaphatikizapo fiber, mavitamini A, C ndi K, riboflavin, thiamin, niacin ndi folate. Ndipo magalamu 100 a nandolo yophika ali ndi 6 magalamu a mapuloteni. (Eya, ngakhale mtundu wozizira umawerengera.) Msuzi wa nandolo wa masika wokhala ndi timbewu ta timbewu ta timbewu tonunkhira, aliyense?

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Nditumizireni Imelo Onetsani Patsamba