10 ʻ Saylelo nā Nutristy Trendy Superfoods hiki iā ʻoe ke heʻe

Anter

• ʻAçaí
• Lanahu i hana ʻia
• Milk Waiwai maka
• ʻO Apple Cider Vinegar
• Pāʻina Pomegerane
• Hupa iwi
• Collagen
• Nā Huakū Adaptogenic
• Pauka Superfood Meaʻai
• Kofe Pila a me kaʻaila MCT
• Nānā no

ʻO nā meaʻai nui, i ka wā ma mua o kahi ʻano meaʻai niche, ua lilo i mea maʻamau a hiki i ka poʻe makemake ʻole i ke olakino a me ka maikaʻi ke ʻike i ke ʻano o lākou. A ʻaʻole ia he mea ʻino. "Ma keʻano laulā, makemake au i ke ʻano o nā meaʻai nui," wahi a Liz Weinandy, R.D., he meaʻai meaʻai i hoʻopaʻa ʻia ma ke Keʻena o Nutrition and Dietetics ma The Ohio State University Wexner Medical Center. "Hōʻike maoli ia i nā meaʻai olakino e loaʻa ai nā meaʻai he nui i ʻike ʻia he mea nui no ke olakino maikaʻi o ke kanaka." ʻAe, maikaʻi loa kēlā iā mākou.

Akā aia kekahi ʻaoʻao i ka ʻano superfood, e like me ka poʻe loea olakino. "He mea nui ia e hoʻomanaʻo ka poʻe i ka ʻai ʻana i hoʻokahi a i ʻole ʻelua mau superfood ʻaʻole e hoʻokuʻi iā mākou i ke olakino," wahi a Weinandy. E kali, no laila ʻaʻole hiki iā mākou ke ʻai i ka pizza i nā manawa a pau a laila e hoʻopiha iā ia me kahi smoothie piha i ka superfood?! Bummer. "Pono mākou e ʻai i nā ʻano meaʻai olakino i kēlā me kēia manawa no ke olakino super," wehewehe ʻo ia.

ʻO ka mea ʻē aʻe, ʻo nā meaʻai super maʻamau e hele mai ana mai nā wahi ʻē aʻe a i hana ʻia e ka lab hiki ke kumukūʻai. "ʻOi aku ka pipiʻi ʻo Superfoods no ka mea ua hana nui ʻia lākou i loko o ka pauka a i ʻole ke ʻano pila a huakaʻi mai nā wahi a puni o ka honua e kiʻi i kāu papa," i ʻōlelo ʻo Amanda Barnes, R.D.N., kahi papaʻai meaʻai i hoʻopaʻa inoa ʻia. A i kekahi manawa, hiki iā ʻoe ke ʻike i nā mea like e hana pono ai i kēlā mau superfood ma ke kumu kūʻai haʻahaʻa o nā kumukūʻai āu e ʻike ai ma ka hale kūʻai.

Hoʻohui, aia ka ʻoiaʻiʻo ʻo ke kūʻai aku e pili ana i nā superfoods hiki ke alakaʻi hewa. "ʻOiai ʻaʻole wau e hōʻoki i nā superfood ma ka laulā no ka mea momona paha lākou i nā mea olakino olakino, ʻaʻole kūpono paha kēia mau meaʻai no nā mea āpau no ka mea ʻaʻole like ka meaʻai i" kahi nui e like me nā mea āpau, "" kuhikuhi ʻo Arti Lakhani, MD, a me ka oncologist integrative me AMITA Health Adventist Medical Center Hinsdale. "Hiki i nā Superfoods ke hoʻokō wale i kā lākou mau ʻōlelo hoʻohiki inā ʻai ʻia i ka nui kūpono, hoʻomākaukau pono ʻia, a ʻai ʻia i ka manawa kūpono. ʻO ka mea pōʻino, ʻaʻole maopopo mākou i ka maikaʻi o ka lawe ʻana i nā meaʻai mai kēia mau meaʻai. nā meaʻai a lākou e ʻai ai. "

Me ka noʻonoʻo, eia kekahi mau superfood i makemake nui ʻia i overhyped no kā lākou pono olakino, no ka nele paha o ka noiʻi ma hope o lākou a i ʻole no ka mea hiki iā ʻoe ke kiʻi i nā meaola like ʻole mai nā meaʻai liʻiliʻi a maʻalahi ka loaʻa. ʻOiai ʻaʻole ka hapa nui o kēia mau meaʻai nui maikaʻi ʻole no ʻoe, ʻōlelo ka poʻe meaʻai meaʻai ʻaʻole pono ʻoe e hou inā ʻaʻole hiki iā ʻoe (a ʻaʻole makemake paha!) hoʻokomo iā lākou i kāu meaʻai. (PS Eia nā mea hou aku o O.G. superfoods i ʻōlelo ʻia e kahi nutristist hiki nō hoʻi iā ʻoe ke lele.)

ʻAçaí

"ʻO kēia mau hua poni he ʻōiwi ia no ʻAmelika Hema a he nui nā anthocyanin kiʻekiʻe, kahi mea he antioxidant pono no ke kōkua ʻana i ka makaʻu haʻahaʻa o kekahi mau maʻi ʻaʻai," wahi a Weinandy. Hoʻohui, hana lākou i kekahi mau kīʻaha smoothie ʻono loa. "ʻOiai he superfood açaí, paʻakikī e loaʻa ma ka US a pipiʻi. Nui paha nā huahana i loaʻa iā ia, akā i nā mea liʻiliʻi e like me nā wai a me nā yogurts. ʻO kahi bet maikaʻi aʻe he blueberry a i ʻole nā ​​hua ʻalani ʻē aʻe e like me nā blackberry a me nā raspberry ʻeleʻele. , ua ulu ia mau mea a pau ma ka US a loaʻa nā anthocyanins like me nā hua açaí." (E pili pū ana: He olakino maoli anei nā Açaí Bowls?)

Lanahu i hana ʻia

"ʻO ka lanahu i hoʻāla ʻia kekahi o nā hana inu inu olakino hou loa, a e ʻike paha ʻoe ia mea ma kāu pā wai wai biki kūloko," i kākau ʻia ʻo Katrina Trisko, ʻo R.D., kahi papa ʻaina ʻai i hoʻopaʻa inoa ʻia ma NYC. (Kaulana ʻia ʻo Chrissy Teigen he peʻa o ka hoʻomaʻemaʻe ʻana i nā lanahu i hana ʻia.) "Ma muli o nā ʻano keu a ka maka, hoʻohana pinepine ʻia ka lanahu i mea e mālama ai i nā overdosis a i ʻole me ka hoʻohana ʻole ʻia ʻana o nā kemika ʻawahia. Eia nō naʻe, ʻaʻohe noiʻi ma hope o kona hiki ke" detoxify ". kā mākou ʻōnaehana i kēlā me kēia lā, "wahi a Trisko. Ua hānau ʻia mākou me nā detoxifier i kūkulu ʻia: ko mākou ate a me nā puʻupaʻa! "No laila ma kahi o ka hoʻolilo ʻana i ke kālā keu no kēia mea inu inu, e nānā i ka ʻai ʻana i nā meaʻai āpau, nā mea kanu e kākoʻo i ke olakino olakino a me ka digestive tract no nā pono olakino lōʻihi," wahi a ia.

Milk Waiwai maka

"ʻO kēia koho ʻē aʻe e pili ana i ka waiū o ka bipi pasteurized i ʻōlelo pinepine ʻia e hoʻonui i ka bacteria maikaʻi, hoʻoikaika i ka ʻōnaehana pale, a e hoʻēmi i ke koʻikoʻi a me ka hopena o ka hānō a me nā maʻi āpau," wahi a Anna Mason, RD.N., he kākāʻōlelo kūkā kamaʻilio kūkākūkā olakino. A ʻoiai aia kekahi mau noiʻi liʻiliʻi e kākoʻo ana i kēia mau ʻōlelo, ʻo ka hapa nui o ka noiʻi ʻana ma ke kumuhana e hōʻike ana ʻo ka waiū pasteurized he *pono* olakino e like me ka waiū maka. "Me he mea lā ʻaʻole he waiwai maoli ka waiū maka," wahi a Mason. Eia kekahi, ʻaʻole palekana loa ka inu ʻana. "Me ka ʻole o ke kaʻina hana pasteurization e pepehi i nā bacteria maikaʻi ʻole, ʻo ka waiū maka nui loa ʻoi aku ka nui o nā ʻano maʻi ʻai. ʻOiai mai nā bipi maikaʻi loa i nā kūlana maʻemaʻe, aia nō ka pilikia o ka ʻai ʻana. No laila he aha ke kāhea? Nā kōkua olakino: paha paha kekahi. ʻAha ʻimi noiʻi: ʻaʻole waiwai i ka pilikia palekana. "(BTW, heluhelu i kēia ma mua o kou haʻalele ʻana i ka waiū.)

ʻO Apple Cider Vinegar

Nui a hewahewa nā pono olakino i manaʻo ʻia no ACV ma muli o kāna ʻikepili acetic acid, e like me ka ʻōlelo a Paul Salter, RD, CSCS, kahi kūkā nīnoa haʻuki no Renaissance Periodization. Kuhi ʻia, hiki iā ia ke kōkua i ke kaohi ʻana i ke kō i ke kō, hoʻomaikaʻi i ka digestion, hoʻoliʻiliʻi i ka bloat mau, hoʻomaikaʻi i ka hana pale, hoʻonui i ke olakino o ka ʻili-a hele ka papa inoa. ʻO ka pilikia wale nō? "Ke hōʻike ʻia nei nā pōmaikaʻi o ka glucose koko i ka maʻi maʻi, ʻaʻole i ka lehulehu olakino," wahi a Salter. ʻO ia ka mea ʻaʻole maopopo iā mākou inā he hopena kō kō kō ka maikaʻi i ka ACV ma ka poʻe maʻi ʻole. Eia kekahi, "ʻo ka hapa nui o nā pono ʻē aʻe he anecdotal me ka noiʻi ʻole e kākoʻo i kā lākou mau koi," wahi a Salter. Hōʻike nā haʻawina i hana ʻia i nā holoholona Mei He liʻiliʻi ka hopena i ka hōʻiliʻili ʻana o ka momona o ka ʻōpū, akā a hiki i ka hōʻike ʻia ʻana o kēia hopena i ke kanaka, paʻakikī ke ʻōlelo inā he legit. "ʻAʻole maikaʻi ʻo Apple cider vinegar ma kekahi ʻano, akā ʻike ʻia nā pōmaikaʻi," i hoʻopau ai ʻo Salter. (ʻAʻole e hōʻike, hōʻino paha i kou mau niho.)

Pāʻina Pomegerane

"Hoʻoulu ʻia ma ka mōʻaukala, ua lilo nā pomegerane i mea kaulana loa ma muli o ke kūʻai ʻana mai nā hui e like me POM Wonderful," wahi a Dr. Lakhani. Aia kekahi mau hōʻike e hōʻike i ka wai pomegranate a me ka unuhi hiki ke hōʻemi i ke koʻikoʻi oxidative a me ka hoʻokumu radical manuahi, kahi e anti-inflammatory a me anti-carcinogenic paha. "Eia nō naʻe, ʻo ka ʻoiaʻiʻo o kēia mea āpau i ka lab a me nā haʻawina holoholona mua. ʻAʻohe ʻikepili i loko o ke kanaka, a e like me kāu e noʻonoʻo ai, ʻaʻole nui ka hopena o nā mea i hana i nā holoholona lab i nā kānaka," wahi a Dr. Ke kuhikuhi nei ʻo Lakhani. ʻOiai he mea maikaʻi loa ka pomegerane iā ʻoe ma ke ʻano holoʻokoʻa, he kiʻekiʻe ka wai huaʻai i ke kō, ʻo ia ka pro-inflammatory, e like me ka Dr. Lakhani. Hiki iā ʻoe ke loaʻa nā pōmaikaʻi antioxidant like mai nā meaʻai e like me ka blueberries, raspberries, a me nā hua waina ʻulaʻula. "ʻO ke kāpeti ʻulaʻula a me nā eggplants kekahi i nā anthocyanins a he mau meaʻai me ka haʻahaʻa glycemic index," wahi āna.

Hupa iwi

"Ua hōʻike ʻia e ho'ōla i ka ʻāpana GI a me kahi ʻōpū leaky, hana ʻia ka hupa iwi ma ka ʻai ʻana a me ka hoʻomoʻa ʻana i nā iwi holoholona a me nā mea kanu a me nā mea kanu ʻē aʻe no 24 a 48 mau hola," wahi a Weinandy. "Ua like ka hupa o ka iwi me ka hupa ma'amau, aka, ua naha na iwi a ua lilo ka minerala a me ka collagen i loko o ka hui hupa iwi." Ma kēia manawa maikaʻi loa. "Hiki mai ka pilikia ke puka aʻe nā mea ʻē aʻe i mālama ʻia i loko o nā iwi me nā mea momona, ʻo ka mea nui, kēpau." ʻOiai ʻaʻole i loaʻa i ka hupa iwi a pau ke kēpau, manaʻo ʻo Weinandy ʻoi aku ka maikaʻi o ka palekana ma mua o ka minamina. "No kēia kumu, ʻaʻole au e paipai i ka poʻe e inu mau i ka hupa iwi.

Collagen

Huhū nui ʻo Collage i kēia manawa. Minamina, ʻaʻole kūpono ka noiʻi ʻana ma luna o ia mea i ka pīhoihoi holoʻokoʻa e pili ana iā ia ma ke ʻano he kumukanawai. Manaʻo ʻia e hoʻomaikaʻi i ka lahilahi o ka ʻili, iwi, a me ke olakino hui, a ʻoi aku ka maikaʻi o ka olakino digestive. "ʻOiai ʻaʻole i kākau ʻia nā hopena maikaʻi ʻole, ʻaʻole lawa nā pōmaikaʻi o ka ʻili o ka ʻili, i kekahi mau noiʻi ʻana, e lilo i helu nui," wahi a Barnes. Eia kekahi, aia ka ʻoiaʻiʻo "he mea kōkua kēia e pono ai ʻoe e lawe i kēlā me kēia lā no kahi manawa lōʻihi e ʻike hope ai i nā pōmaikaʻi i kou kino," wahi a Barnes. "He pipiʻi loa ia, a ʻo ka hapa nui o ka poʻe i lawa ka collagen kūlohelohe i ko lākou kino ʻaʻole pono lākou e hoʻohui pū me ia." (E pili ana: Pono ʻoe e hoʻohui i ka Collagen i kāu ʻai?)

Nā Huakū Adaptogenic

Hoʻopili kēia i ka reishi, cordyceps, a me chaga, a ʻōlelo ʻia e kōkua i ka hoʻoponopono ʻana i kāu ʻōnaehana adrenal. ’Ke kūʻai ʻia nei kēia mau ʻano ʻekolu o nā pauka mushroom ma ke ʻano he mea hoʻoikaika kino a me nā mea hoʻohui anti-inflammatory, "wahi a Trisko. "Ke hele nei i nā wahi āpau ma waena o $25 a me $50, ʻo kēia mau mea hoʻohui pū kekahi e loaʻa ke kumukūʻai kiʻekiʻe. Ua hoʻohana mau ʻia ʻo Adaptogens i ka lāʻau lapaʻau Kina a me nā hana Ayurvedic, akā ʻaʻole nui ka noiʻi paʻa e pili ana i kā lākou hopena olakino i ke kanaka." Akā, paipai ʻo ia e hoʻopaʻa i kāu pahu hau me nā ʻano like ʻole, nā huaʻai a me nā huaʻai no ka pule a ma ke kuke ʻana me nā mea ʻala anti-inflammatory e like me ka turmeric, kālika, a me ka ginger.

Pauka Superfood Meaʻai

Ua ʻike paha ʻoe i kēia i ka hale kūʻai a noʻonoʻo, "No ke aha e hoʻohui ʻole ai i kēia i kaʻu mau mea leʻaleʻa?" Akā ʻoi aku ka nui ma mua o ka ʻole, loaʻa i kēia mau pauka ka liʻiliʻi o ke olakino olakino. "Ma waena o nā ʻano meaʻai nui, ʻo ia ka mea e hoʻonāukiuki i koʻu puʻuwai meaʻai," wahi a Mason. "ʻAʻole paha he ʻino maoli ka nui o nā pauka ʻōmaʻomaʻo, akā ʻo ka pilikia ʻo ka huaʻai a me ka pauka veggie ʻoi aku ka like me ka multivitamin i hana ʻia mai ka hua ʻai ma mua o ka like me ka hua maoli a i ʻole ka veggie. o nā hua i ka pauka. Akā ʻaʻole like ia me ka ʻai ʻana i kēlā mea kanu a hua ʻole paha, "wehewehe ʻo ia. No ke aha mai? "Ke nalowale nei ʻoe i ka fiber a me ka nui o nā waiwai hou a kūlohelohe hoʻi o nā huahana. ʻO ka maʻamau, hana kā mākou kino, lawe, a hoʻohana i nā huaora a me nā minelala āpau i ʻoi aku ka maikaʻi ma mua o nā mea hana a me nā mea kōkua," wahi a Mason. Laina lalo? "ʻAʻole pani nā pulupulu ʻōmaʻomaʻo i nā huaʻai a me nā lauʻai maoli. I ka hapanui, hiki iā lākou ke hoʻoikaika iki.Inā he liʻiliʻi kāu kālā, mai hoʻolilo i ka pauda. Kākoʻo ka noiʻi i nā meaʻai holoʻokoʻa."

Kofe Pila a me kaʻaila MCT

Ua lohe paha ʻoe e pili ana i ka waiho ʻana i ka bata, aila niu, a me ka aila waena-triglycerides (MCT) i loko o kāu kofe no kahi mea hoʻonui. Ua ʻike ʻia kēia ʻano he kofe pale pōkā, a hoʻolaha ʻia e hāʻawi i ka "ʻike maʻemaʻe" a hoʻoikaika i ka hana cognitive, wahi a Trisko. "Akā, he liʻiliʻi ka noiʻi e hōʻoia i ka loaʻa ʻana o kēia ʻano momona i nā pōmaikaʻi olakino lōʻihi. I ka hopena o ka lā, ua maikaʻi ʻoe i ka inu ʻana i ke kīʻaha kofe maʻamau me ka ʻaina kakahiaka kaulike o nā protein lean a me ke olakino olakino. ʻO nā momona, e like me kahi ʻāpana o ka palaoa palaoa piha me ka avocado a me kahi hua manu i palai ʻia i ka ʻaila ʻoliva," wehewehe ʻo ia. "ʻO ke koho ʻana i ka meaʻai kaulike me nā momona maikaʻi a me nā protein e mālama i kou ʻōpū a me kou noʻonoʻo e māʻona i kou kakahiaka."

Nānā no