Omega-9
Tikudziwa kale kuti mafuta a monounsaturated amatha kuwongolera shuga wamagazi ndikulimbikitsa kulemera kwabwino. Chaka chatha, algae adalimbikitsidwa ngati chakudya chapamwamba, koma chaka chino aphunzira kupanga mafuta athanzi kukhala omega-9. Njira imeneyi sigwiritsa ntchito zamoyo zosinthidwa chibadwa kapena kuchotsa mankhwala, zomwe zimapangitsa kuti zikhale zokongola kwambiri. Mafuta a algae amasamba ali ndi mafuta ambiri a monounsaturated mafuta acids komanso mafuta ochepa kwambiri, ndipo amatha kugwiritsidwa ntchito pokazinga ndi kuphika. Kukongola kwa mafutawo ndikuti alibe kukoma ndi kununkhira, kotero sikusokoneza kukoma kwa mbale konse.
Plant Probiotics
Ma probiotics akhala akudziwika kwambiri m'dziko lazakudya kwa zaka zingapo. Awa ndi mabakiteriya omwe amachititsa kuti chimbudzi chikhale bwino komanso kulimbikitsa chitetezo cha mthupi, koma tsopano akufunidwa kunja kwa yogurts ndi kefirs. Mabakiteriya opindulitsa a chiyambi cha zomera tsopano akuphatikizidwa ndi timadziti, zakumwa zosiyanasiyana ndi mipiringidzo.
Tsikoriy
Ngati muphatikiza ma probiotics athanzi m'zakudya zanu, amafunikira mafuta oyenera kuti thupi lanu lizitenga bwino. Chicory ndiye chomera chokhacho chokhazikitsidwa ndi prebiotic chomwe chatsimikiziridwa mwasayansi kuti chimathandizira kukhala ndi thanzi labwino, kukonza mayamwidwe a calcium ndikuwongolera chimbudzi. Muzu wa chicory umapezeka muzakudya, yogurts, smoothies ndi chimanga, komanso mu mawonekedwe a ufa omwe amatha kuwonjezeredwa ku chakudya ndi zakumwa.
Zakudya zamtundu wa 3 shuga
Tsopano matenda a Alzheimer's amatchedwa "mtundu wa 3 shuga" kapena "shuga wa muubongo." Asayansi akhazikitsa kukana kwa insulini m'maselo a ubongo, ndipo mu 2018 tidzasamalira kwambiri zakudya kuti ubongo uzigwira ntchito bwino. Zakudya zokhala ndi masamba obiriwira, mtedza, ndi zipatso zimatha kupewa matenda a Alzheimer's, koma mabulosi abuluu ndiye chidwi cha akatswiri.
Kafukufuku waposachedwapa wofalitsidwa mu European Journal of Nutrition anapeza kuti kudya chikho chimodzi cha blueberries (chatsopano, chozizira, kapena ufa) tsiku ndi tsiku kumapanga kusintha kwabwino kwa chidziwitso cha okalamba kuposa malo a placebo. Chifukwa chake chaka chino, yembekezerani kuwona ufa wa mabulosi abulu ngati chakudya chapamwamba, komanso chophatikizira muzokometsera zosiyanasiyana ndi sauces.
Pseudo Grain
Nthawi zina kuphika tirigu wathanzi kumakhala vuto lalikulu chifukwa zimatenga nthawi yambiri. Chifukwa chake makampani azakudya akubwera ndi njira zotipatsira tirigu wabodza monga buckwheat, amaranth ndi quinoa. Mu 2018, pamashelefu am'masitolo, tipeza zinthu zomwe zili ndi zowonjezera zosiyanasiyana (bowa, adyo, zitsamba), zomwe mumangofunika kuthira madzi otentha ndikusiya kwa mphindi zisanu.
2.0 Stevia
Stevia ndiwotsekemera wotchuka pakati pa omwe akufuna kuchepetsa shuga ndikuchepetsa zopatsa mphamvu. Kufunika kwa stevia kukukulira mwezi uliwonse, koma kupezeka sikunachedwe. Chaka chino, makampani ena aziphatikiza ndi shuga wofiirira, shuga wa nzimbe, ndi uchi kuti akwaniritse kukoma koyenera komanso zopatsa mphamvu zama calorie. Zogulitsa izi mwachilengedwe zimakhala zotsekemera kuposa shuga woyengedwa wamba, chifukwa chake mumangofunika kugwiritsa ntchito theka lazotsekemera zomwe mumakonda.
Curd - yogurt yatsopano yachi Greek
M'zaka zaposachedwa, tchizi cha kanyumba chimatengedwa ngati mankhwala kwa othamanga ndi kutaya thupi. Tsopano pokhala otchuka kwambiri, makampani opanga zakudya akuyang'ana njira zatsopano zogwiritsira ntchito kanyumba tchizi monga chinthu chachikulu, popeza ali ndi mapuloteni ochulukirapo kuposa yogurt yotchuka yachi Greek. Mitundu yambiri imapereka tchizi chofewa cha kanyumba ndi zipatso zatsopano popanda zowonjezera zowonjezera, zomwe zimapangitsa kuti zikhale zosavuta kudya mankhwala abwino.
Mwa njira, tatero! Lembetsani!