Imifino engu-15 Enomsoco Kakhulu Ongayifaka Emzimbeni Wakho

Amagama Amahle Kakhulu Ezingane

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Uyazi kusukela lapho, kuze kube phakade ukuthi imifino ikulungele. Kepha lokho kuphakamisa umbuzo: Njengoba kuningi ongakhetha kukho, yiziphi ezingcono kakhulu ? Mngane, siyajabula ukuthi ubuze.

Ngokusho kwezazi zokudla okunomsoco, ukudla izinhlobonhlobo zezinto ezinhle (funda: izitshalo) kuyindlela elula yokuthuthukisa inhlalakahle yakho yonke, ukugcina isisindo esinempilo futhi ugweme izimo ezifana nesifo senhliziyo, i-cholesterol ephezulu kanye nomdlavuza. Ukwethula imifino engu-15 enomsoco kakhulu ongayifaka emzimbeni wakho (nokuthi kungani ikulungele kakhulu).

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1. Isipinashi

U-Popeye wayephezu kokuthile. Ngokusho kwe-dietician-nutritionist eqinisekisiwe nomsunguli we Umsoco Wangempela I-Amy Shapiro, Isipinashi siyiqabunga eliluhlaza okwenkanyezi emnyama ngenxa yokuthi sine-iron, i-potassium, i-magnesium ne-cartenoids (efana ne-vitamin A), kanye namavithamini K, C, E no-B. Hhawu . Konke lokhu okushoyo, kugcwele amavithamini namaminerali abalulekile ekwakhekeni kwegazi, i-metabolism yamathambo kanye namasosha omzimba anempilo, kanye nama-antioxidants okulwa nokuguga nokulwa nokuvuvukala. Okuhle kunakho konke, isipinashi asinambitheki kahle (futhi siphansi kakhulu ngamakhalori, cishe ngenkomishi ngayinye), okwenza kube lula ukwengeza kuma-smoothies, amasobho namasoso. Izame nge-smoothie eluhlaza enokwatapheya kanye ne-apula , uyijikijele ku-pasta i-Florentine nenkukhu eyosiwe noma unikeze isidlo sakusihlwa umfutho womsoco ngohlangothi lwesipinashi esigcotshwe kakhukhunathi.

2. Ukholifulawa

Sikuthanda kanjani, ukholifulawa? Ngezindlela eziningi kakhulu ukubala. Okungcono kakhulu ukuthi enye yemifino esiya kuyo nayo ingenye ezuzisa kakhulu. Imifino e-cruciferous (njenge-broccoli, amahlumela aseBrussels kanye neklabishi), i-cauliflower inovithamini C, uvithamini K, i-calcium, i-folic acid, i-potassium ne-fiber. (Futhi lapha besicabanga ukuthi i-broccoli nje ephaphathekile.) Ukholifulawa ubuye ube nama-phytonutrients, kusho u-Shapiro, anezakhiwo ezithuthukisa amasosha omzimba, ezilwa nokuguga kanye nokulwa nomdlavuza. Uma kwenzeka ulahlekelwa ukuthi wenzeni ngayo yonke leyo cauliflower, mngani, usendaweni efanele. Singase siphakamise izitsha zekholifulawa ze- tandoori ezithosiwe , ikholifulawa egazingiwe yonke ebabayo noma ilayisi elithosiwe likakholifulawa ?

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3. I-asparagus

Sasihlale sicabanga ukuthi i-asparagus yayiyimfashini nje, kodwa manje sesiyiqonda i-hype: Ingenye yemifino enempilo kakhulu ongayidla (eyenzeka futhi ukuze unambitha okumnandi). I-Shapiro isitshela ukuthi ngaphandle kokuba nama-kilojoule aphansi (cishe ama-calories amane ngesiqu ngasinye!), inothile nge-fiber, uvithamini A, K, B6, i-folic acid ne-potassium. I-asparagus inamazinga aphezulu e-amino acid asparagine, uthi. Ihlanganiswe ne-potassium, i-asparagine isiza ukunikeza i-asparagus umphumela wemvelo wokukhipha isisu, usize umzimba ukukhipha i-sodium eningi, amanzi kanye ne-bloat. Sishaya isinkwa esiyisicaba se-asparagus namaqanda epani elilodwa ne-asparagusi notamatisi ukuze sizihlolele thina lowo mbono.

4. Izaqathi

Uyakhumbula ngenkathi umama wakho ekutshela ukuthi izaqathi zizokusiza ubone? Wayeqinisile. Ngaphandle kokuba imoto ehamba phambili, enzima kakhulu yokucwiliswa, njengangaphambili, iqukethe uvithamini A nama-carotenoid, angathuthukisa ukubona, amanothi e-Shapiro. Ziwumthombo omkhulu wamavithamini K, C, B, i-fibre engancibilikiyo ne-potassium futhi zisiza ekuvikeleni umdlavuza. Sibona i-harissa kanye nezaqathi ezithosiwe uju esikhathini esizayo.

5. I-Brokholi

UDkt. Will Cole , IFMCP, DC, kanye nomdali we-ketotarian diet , usitshela ukuthi imifino ye-cruciferous efana ne-broccoli inomsoco ikakhulukazi ngoba inamavithamini amaningi nezakhi ezisiza ekuthuthukiseni impilo yenhliziyo, ukulwa nomdlavuza, nokulinganisa kabusha ushukela wegazi. Futhi ane-cal ephansi futhi ane-fiber ephezulu, ngakho akugcina uzizwa unelisekile. Futhi nakuba imifino ingewona amaprotheni-amandla njengenyama, i-broccoli iqukethe inani elimangalisayo. Ngokusho kwe-USDA , i-100-gram ukukhonza inikeza amagremu angu-2.6 amaprotheni. Phakathi kwamalungiselelo ethu esiwathandayo kukhona i-broccoli ne-cauliflower gratin kanye ne-broccoli eshisiwe ene-sriracha ne-almond butter sauce.

6. Imifino emincane

Ama-microgreens amancane kodwa anamandla angaphezulu nje kokuhlobisa okuhle. Izitshalo ezincane eziluhlaza ziwela endaweni ethile phakathi kwemifino yezingane nehlumela, kusho uShapiro. Ngokuvamile zithathwa ezinsukwini eziyisikhombisa kuya kwezingu-21 ngemva kokuhluma, lapho amaqabunga okuqala emifino evela. Umphumela uba iphrofayili yezakhi ezincane, kodwa enamandla kakhulu. Ngokuhlanya ngokwanele, ama-microgreens aqukethe imisoco ephindwe kane kuya kwezingu-40 ngesisindo kunozakwabo abavuthiwe, abakhule ngokugcwele, kanye nezinhlobonhlobo ezinkulu ze ama-polyphenols (okuvimbela ukunqwabelana kwama-radicals mahhala anomdlavuza, futhi kunganciphisa ingozi yesifo senhliziyo kanye ne-Alzheimer's). Bheka i-broccoli, i-arugula, i-radish, i-chard noma imifino emincane yeklabishi emakethe yabalimi (noma izindawo ezifana ne-Whole Foods), bese ubeka phezulu amasemishi namasaladi ukuze uwashiye.

7. Amazambane Amnandi

Uma sicabangela ukuthi banambitheka njengoswidi, lezi zinsizwa singazidla nsuku zonke. Okuhle ukuthi zigcwele izakhi ezibalulekile kanye ne-fiber. UDkt. Judy Hinojosa, NMD , udokotela oholayo we-naturopathic kanye nomnikazi we Ukunakekelwa Kwezempilo Kwemvelo Okubalulekile , usitshela ukuthi agcwele i-potassium, uvithamini C, uvithamini B6 ne-beta-carotene. Uma kuqhathaniswa namazambane avamile, ubhatata nawo anenkomba ye-glycemic ephansi futhi angasiza umzimba ukuba ugcine amazinga ajwayelekile kashukela egazini. Siqala ngobhatata ogcwele inyathi bese sisuka lapho.

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8. Amahlumela AseBrussels

Amalungu e- Brassica umndeni (njengamahlumela aseBrussels) mihle kakhulu ekulweni nokuvuvukala, kuchaza uchwepheshe wokudla kwe-ketogenic UDkt Josh Izembe , DNM, CNS, DC. Le mifino yonke ibhekwa njenge-sulfuric, esiza ku-methylation-umgwaqo omkhulu we-biochemical womzimba wakho olawula phansi ukuvuvukala futhi ugcine izindlela zakho ze-detox zisebenza kahle. Angathuthukisa futhi impilo yenhliziyo, avimbe umdlavuza futhi alinganisele ushukela wakho wegazi. Ungabe usathi: Lezi cacio e pepe Brussels zinamagama ethu abhalwe kuwo wonke.

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9. U-anyanisi ne-Garlic

Igcwele ukunambitheka okunephunga elimnandi, u-anyanisi nesweli kungathatha iresiphi ukusuka kokufiphele ukuya kokucwebezelayo. Futhi agcwele ama-antioxidants kanye ne-sulfur compounds, i-Hinojosa ethi ingasiza ekunciphiseni ingozi yomdlavuza wekholoni, we-ovarian nowomlomo. A Isifundo sesiFulentshi kweziguli zomdlavuza webele we-345 zathola ukuthi ukwanda kokusetshenziswa kukagalikhi, kanye no-anyanisi kanye ne-fiber, kunganciphisa ingozi yomdlavuza webele. Futhi ezinye izifundo basikisela garlic ngokuqondile can ukusiza ukuxazulula izinkinga zamathumbu , ngoba ikhuthaza ukukhula kwamagciwane anempilo ohlelweni lokugaya ukudla. Sizodinga ama-mints okuphefumula.

10. Kale

Zonke i-hail kale, i-trendiest enamaqabunga eluhlaza ukuze ihlobise isaladi yakho. I-Kale iqukethe ama-glucosinolates, ahlukaniswa abe yizinhlanganisela eziphilayo ezisebenzayo ngesikhathi sokugayeka kokudla, kusho uSarah Rueven, RD, MS, CDN, kanye nomnikazi we Izimpande Wellness . Lezi zinhlanganisela zingase zisize ukuvikela amangqamuzana emonakalweni we-DNA, zisize ekwenzeni amakhemikhali e-carcinogens angasebenzi, anciphise ukuvuvukala futhi akhuthaze ukufa kwamangqamuzana—konke okungase kunciphise ingozi yomdlavuza. Futhi inamavithamini amaningi A, C, K, no-B, i-potassium, i-calcium nethusi, okwenza ibe wusizo enhliziyweni, ebuchosheni nempilo yamathambo. Ungayidla iluhlaza bese upheqa isaladi ye-kale enophizi oshisayo, noma uwufise ube yi-kale minestrone—amathuba awapheli.

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11. Imifino ye-Collard, itheniphu kanye ne-Mustard

UDkt. Izembe uyachaza, Ziyimithombo emihle yamavithamini K, A, C no-E, kanye ne-folate, i-potassium, i-magnesium, insimbi nokunye, kodwa okubenza bahluke kakhulu ukuhlinzeka kwabo kwezinhlanganisela ezizuzisayo ezibizwa ngokuthi i-glucosinolates (njenge-kale). Lezi zinhlanganisela zitholakale zine-anti-inflammatory, antibacterial kanye ne-antiviral properties. Basiza futhi ukwenza ama-carcinogens angasebenzi futhi avimbele ukwakheka kwesimila kanye ne-metastasis. Lokho kuzwakala njengobizo lokwenza i-rainbow collard egoqwe ngesosi yokudipha ibhotela lamantongomane, akunjalo?

12. Imifino Yasolwandle

Siyazi ukuthi ucabangani. Iyini imifino yasolwandle? Nathi mngani. Ngokuyisisekelo, izimila zasolwandle. Iningi labantu baseMelika aliyidli kakhulu imifino yasolwandle, uma kunjalo, uDkt Cole uyachaza. Kodwa leli yiqembu elilodwa lokudla elifanele ukushintshwa libe umkhuba, ngoba ukhula lwasolwandle luqukethe amaminerali awusizo ahlukahlukene kanye nenani elikhulu lezinto zokulandelela ezithuthukisa impilo. Lezi superfoods eziluhlaza nazo ziyi- umthombo ochichimayo amavithamini B, uvithamini C kanye novithamini K, futhi yiwo amaningi indlela ephumelelayo ukuze uthole i-iodine, edingwa umzimba wakho ekukhiqizeni amahomoni egilo. Baphinde banqande ukuvuvukala kanye nokulinganisa ushukela wegazi; I-nori, i-dulse, i-kombu, i-kelp kanye ne-Irish moss zonke ziyizibonelo. (Sawubona, izinkomishi ze-sushi zemifino.)

13. Ubhontshisi

Ama-beet awahle nje ukuwabuka. U-Rueven uthi baphinde bawumthombo omuhle wefayibha, equkethe cishe amagremu angu-3.5 indebe ngayinye. I-fiber ibambezela ukugaya, okusigcina sigcwele isikhathi eside futhi ivimbele ukukhuphuka okungafuneki kushukela egazini. I-fiber nayo ingasiza ekwehliseni i-cholesterol ye-LDL (noma 'i-cholesterol embi') ngokuvimbela ukumuncwa kwayo emgudwini wethu wokugaya ukudla. UDkt. Cole wengeza ngokuthi anothe nge-folate, isakhi esibalulekile ekukhuleni kwengane. Futhi ngokusho isifundo sase-Australia , baphinde batholakala besiza ukwehlisa umfutho wegazi. Uke wazama i-tartare ye-beet ethosiwe? Sekuyisikhathi sokuthi wenze.

14. I-Bell Peppers

Uma uzama ukudla uthingo, i-bell pepper iyindawo enhle yokuqala. Zonke izinhlobo nemibala inama-kilojoule aphansi kuyilapho inamavithamini A no-C amaningi, i-potassium, i-folic acid, i-fiber kanye ama-antioxidants . I izinhlobo eziluhlaza nazo ziqukethe i-lutein , inhlanganisela evikela ukubona. Sebenzisa upelepele wensimbi njengemoto yokudla kwasemini kulawa masaladi enkukhu yenkukhu ye-Greek upelepele ogxishiwe, uwaphonse ngokugobhoza à la le steak ye-pepper ye-skillet yemizuzu engu-15 noma uvele uwuxube uluhlaza.

15. Uphizi Oluhlaza

Kuze kube manje, thina nakuba uphizi wawuyisitsha esinesitashi (futhi ukuphela kwemifino eluhlaza esasingayidla siseyingane). Futhi ngenkathi equkethe ama-carbs amaningi kuneminye imifino engenasitashi, empeleni agcwele izinhlanganisela ezilungele wena, futhi. Lokho kuhlanganisa i-fiber, amavithamini A, C no-K, i-riboflavin, i-thiamin, i-niacin ne-folate. Futhi amagremu angu-100 ama-peas aphekiwe aqukethe amagremu angu-6 amaprotheni. (Yebo, ngisho nohlobo oluqandisiwe luyabalwa.) Isobho likaphizi lasentwasahlobo elineminti, noma ubani?

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