Superfoods inorondedzerwa zvisina kufanana sezvokudya izvo zvine mararamiro ehutano anobatsira pane zvekudya, uye zvichida zvakatsigirwa nesayenzi nekutsvakurudza.
Zvokudya zvishomanana zvine tsvakurudzo yakawanda kuti zvikwanise kuwana zvido zvehutano. Semuenzaniso, oats vanoverenga semafuta akawanda nokuti vane unhu hwakanaka hwekudya uye vane fiber inonzi beta-glucan iyo yakaratidzwa kuderedza chelesterol mazinga kana yakasimudzirwa.
Mamwe maorivhi amaorivhi akawanda anowanzozivikanwa zvikuru zvekudya nokuti inogonawo kuwedzera cholesterol yako.
Zvinosuruvarisa, hapana dare rezvemitemo kana chemashoko re "superfood" uye sezvo pfungwa yezvokudya zviripo inonyengedza, hazvisi zvose zvisinganzwisisiki kuti zvokudya zvinzi superfood kana zvisiri zvechokwadi (kana, zvichida , haisi yepamusoro sezvaunofunga kuti iri). Hezvino tarisa mazvitsuwa mazana mashanu zvisingasviki zvose.
Kokonati Mafuta
The Claim
Kokoti mafuta inoshandiswa kuva nemhando dzose dzehutano hunobatsira nekuda kwepakati yegeji yakazara mafuta acids. Zvinowanzoitika zvinosanganisira kuchengetedzwa neAlzheimer's and cardiovascular disease.
Ichokwadi
Kunyange zvazvo yakakurumbira, kokonati mafuta hairarami nehupi yayo. Tsvakurudzo yezvesayenzi haiiti kutsigira vanhu vakawanda. Kutaura zvazviri, kupedza kokonati mafuta kunogona kukonzera cholesterol yakazara, saka hapana kuonekwa kuti pane chikonzero chakanaka chekudya panzvimbo yemamwe mafuta akazara.
Mafuta omuorivhi , ayo akakwirira mumafuta e-monounsaturated, achiri chisarudzo chakanaka.
Almond Milk
The Claim
Mukaka weAlmond unopa zvikwereti zvakafanana sehuseti.
Ichokwadi
Amamondi, semamwe marimu, ane mapuroteni, antioxidants, fiber, uye minerals. Umukaka weAlmond unogadzirwa nemarimondi asina kuchena asina kuchena uye zvakawanda zvekudya zvakarasika zvinorasika panguva yekugadzirwa.
Mazhinji emakwenzi emucheka wemakondomu emuarmond ane calcium uye vitamini D yakawedzerwa, saka zvakanaka. Asi zvose mune zvose, kunze kwekuda kwako, kunze kwekuti iwe unoda kudya kwevgan, uine lactose kusawirirana, kana kuti uve nechimwe chikonzero chehutano chekusarudza mukaka wemamondi, hapana chaicho chikonzero chekutenda mukaka wemamondi uri nani kwauri kupfuura pasi- mukaka wakakora.
Uchi
The Claim
Uchi hunogona kubatsira kuporesa hayfever uye kudyara kurara. Ichowo chirudzi chinotapira cheshuga.
Ichokwadi
Zvakanyatsosimbiswa kuti kudya shuga yakawandisa chero ipi zvayo haisi yakanaka pakudya kwako. Icho chinosanganisira zvinhu zvakasikwa sehuchi, maple syrup, agave, kana chero rudzi rwehupenzi hwemhuka.
Zvidzidzo zveRandomized hazvina kuwana zvirevo pamusoro pemagetsi uye hayfever kuva wechokwadi.
Wheatgrass
The Claim
Chinhu chikuru chinoshandiswa pakugadzirwa kwegorosi inonzi chlorophyll, iyo inoipa iyo yakajeka ruvara ruvara. Gorosi rinowanzosimudzirwa seine chirwere chinorwisa kenza.
Ichokwadi
Ongororo dzekutsvakurudza dzinotangira uye hapana tsvakurudzo dzevanhu dzakaona kuti kupedza wheatgrass kunodzivirira kana kubatsira kubata chirwere.
Gungwa Munyu
The Claim
Gungwa remunyu rine mamwe mararamiro ehutano anokonzerwa nekuwedzera kwemaminerari.
Ichokwadi
Munyu munyu munyu. Iko hafu sodium uye hafu yekloride. Muzvokwadi, gungwa munyu wakafanana nekugara uchigadziriswa munyu wemiori uye iwe hausi kuzochinja huwandu hwako hwemaminari uchidya nokudya gungwa remunyu.
Muzvokwadi, kana iwe wakanzi urege sodium, unofanira kugadzirisa gungwa remunyu zvakare.
Exotic Superfoods
The Claim
Zvibereko zvisingaitiki zvinowedzera kuva noutano kupfuura michero yakawanda yaunoona muchitoro.
Ichokwadi
Goji berries, acai, mangosteen, nezvimwe zvipfeko zvisingazikamwi uye maoriki anowanzova nemitengo yezvimiti uye antioxidants. Kana iwe uchivada, nenzira dzose, inakidzwe navo, asi usavaita kuti uende-kungoita nokuti iwe unofunga kuti vane utano hwakanaka.
Chinhu chinonyanya kukosha ndechekuti uri kudya michero yako uye mishonga yegungwa uye zvinowanzosarudzwa munzvimbo yako yekudya zvinotorawo. Vanopa hutano hwakawanda hunobatsira.
Paunofungawo mari yakawedzerwa yekugadzirisa uye kutumira michero yakawanda kune yeUnited States uye inorema mutengo iwoyo kwavari muchitoro, vangave vasina kukodzera.
Shoko Rinobva
Zvokudya zvakazara zvakakwana, kunyange zvazvo zvisina untrandy uye dzimwe nguva zvinhu zvinoshamisa kumumuviri wako , ndizvo zvaunofanira kufunga nezvekudya sechikamu chekudya kwakakwana. Yeuka kuti hapana chikonzero chekugara pamusoro pekuti kana chekudya chimwe nechimwe chaunotenga here kana kuti kwete chikafu chinonaka kana kuti chinongorapa. Iva nemafuta akanaka ane michero uye mavara, marimu, mbeu, zviyo zvose (izvo zvisiri kunyanya kushandiswa), maruva, maonda mapuroteni akasviba akadai sehove uye zvekudya zvegungwa, uye kwete mafuta kana pasi-mafuta (kana mamwe mishonga ye calcium ) uye iwe uchawana mishonga yose uye hutano hunodiwa iwe unoda.
> Sources:
> Bhara-Sela G, Cohen M, Ben-Arye E, Epelbaum R. "Kurapa kweGiratgrass: Kudzokorora kweGap pakati peChechi neChikumbiro." Mini Rev Med Chem. 2015; 15 (12): 1002-10.
> Eyres L, Eyres MF, Chisholm A, Brown RC. "Mafuta eKononut uye zvinokonzera mungozi muvanhu." Mhuka Rev. 2016 Apr; 74 (4): 267-80.
> Varteresian T, Lavretsky H. "Zvigadzirwa zvezvisikwa uye zvigadziridzo zvekugadzirisa kuora mwoyo uye kukanganisika kwepfungwa: kuongorora kwekutsvakurudza." Curr Psychiatry Rep. 2014 Aug; 16 (8): 456.