Mwamva kuti zakudya zina zimatchedwa superfoods. Koma kodi zimenezi zikutanthauza chiyani kwenikweni? Ndizinthu zotani zomwe zingaphatikizidwe pamndandanda wolemekezekawu? Nanga n’cifukwa ciani sali opambana kwambili? Ichi ndi digest yanga yatsopano.
Kodi superfoods ndi chiyani?
Zakudya zina zimakhala zamphamvu kwambiri, poyerekeza ndi zomwe zimachita, zomwe zimakhudza thanzi la anthu mpaka amatchedwa superfoods (kapena superfoods). Imodzi ndi mitundu yambiri yama antioxidants. Mu inayo, pali mavitamini ambiri. Enanso amatipatsa kuchuluka kwakukulu kwama omega-3 fatty acids. Mwanjira ina, ikhoza kukhala chinthu chilichonse chofunikira mthupi lathu, chinthu chachikulu ndichakuti mwina ndi champhamvu kwambiri kapena chimakhala ndi zinthu zina zambiri zothandiza.
Ndi zakudya ziti zomwe zingawerengedwe kuti ndizabwino kwambiri?
Mutha kuganiza kuti ichi ndichinthu chachilendo. Mwachitsanzo, mbewu za Chia. Komabe, ndimayambira mndandanda wazakudya zabwino kwambiri zomwe ndimazidziwa komanso zomwe tonsefe timakonda. Ngakhale kabichi ina iliyonse - Brussels imamera, broccoli, kolifulawa - ndiyonso yabwino kwambiri! Chifukwa chiyani? Werengani ulalowu.
Chakudya china chotsika mtengo chomwe chimapezeka pafupifupi m'sitolo iliyonse ndi fennel. Pazifukwa zina, aku Russia amazichepetsa, ngakhale masambawa ndi othandiza kwambiri (makamaka, polimbana ndi khansa), ndipo mbale zochokera pamenepo zimakhala zokoma kwambiri. Turmeric, zonunkhira zaku India zomwe zimagwiritsidwanso ntchito mu curries, zimathandizanso kulimbana ndi ma cell a khansa. Ndipo, mwachitsanzo, mankhwalawa amatha kuonedwa kuti ndi apamwamba kwambiri chifukwa cha kuthekera kwawo kuyeretsa mitsempha.
Ponena za mbewu za chia, zimatenganso malo oyenera pamndandanda wazakudya zapamwamba, ngakhale zachilendo kwambiri, pomwe zimakhala ndi quinoa, mchere wa Himalayan ndi mafuta a kokonati (ndipo madzi atsopano a kokonati ndi chakudya chabwino kwambiri cha kukongola. khungu ndi tsitsi). Mwa njira, mndandanda womwewo mudzapeza mafuta owonjezera a azitona ndi zipatso zozizira. Ndipo za komwe mungagule zinthu zomwe sizofanana ndi dziko lathu, koma zothandiza kwambiri, mutha kuwerenga apa.
Chimodzi mwazakudya zomwe ndimakonda kwambiri ndi avocado, yomwe ndi yokoma komanso yathanzi, chipatso chapadera chomwe, mwazinthu zina, chimakhala ndi mafuta amtengo wapatali modabwitsa. Chakudya china chabwino chimatha kukhala woyandikana naye woyenera - mbewu za fulakesi.
Patsamba langa, mutha kupeza mindandanda ingapo yazakudya zabwino kwambiri. Chimodzi mwa izo chimaphatikizapo, mwachitsanzo, udzu wamchere, parsley, witgrass (bwanji - werengani apa). Zina zimaphatikizapo perga, sesame ndi ginger.
Nthawi zambiri, chilichonse mwazinthuzi ndi chapadera, ndipo chilichonse chimalimbitsa thanzi lathu mwanjira yake.
Zotchuka?
Ndikufuna kuganiza kuti zakudya zopitilira muyeso zili ngati ngwazi zazikuluzikulu: adzauluka ndikukupulumutsani. Koma sizili choncho. Simungakhale moyo wongokhala, kusowa tulo, kusuta, kudya batala ndi pizza - ndikuganiza kuti msuzi wa avocado kapena kabichi wodyedwa m'mawa ungakuthandizeni kukhala ndi thanzi labwino. Izi, zachidziwikire, sizingakhale zopitilira muyeso ndipo zikhala zopindulitsa, komabe, zotsatira za zakudya zabwino kwambiri sizidalira kuti mwangozi adathera patebulo lanu, koma kupezeka kwawo pamadyerero. Khalani osasinthasintha! Ndipo mutha kupindula kwambiri ndi zakudya zabwino kwambiri, komanso kuchokera ku zakudya wamba zathanzi, ndipo inunso mudzakhala wopambana - wathanzi, wodzaza mphamvu ndi nyonga.