8 Amazing (Tshiab!) Superfoods

Zoo Siab

• Ntsuam xyuas rau

Koj haus ib khob dej tshuaj yej ntsuab nrog rau pluas tshais txhua tag kis, khoom noj txom ncauj ntawm txiv kab ntxwv thiab almonds tom chaw ua haujlwm, thiab noj nqaij qaib tsis muaj tawv nqaij, mov xim av, thiab ci zaub paj zaub noj hmo ntau hmo. Yog li, koj yuav noj zaub mov zoo li cas? Amazingly zoo-koj yog tus qauv noj. Tab sis ua ntej koj tua lub ncuav mov dua, paub tias koj cov khoom noj uas tau sim thiab qhov tseeb yuav ua rau koj txoj kev noj qab haus huv thiab koj lub duav. Molly Kimball, RD., Tus kws noj zaub mov zoo ntawm Ochsner Clinic's Elmwood Fitness Center hauv New Orleans hais tias "Tsis noj zaub mov ntau yam ua rau koj tsis muaj qee yam khoom noj," Thiab thaum kawg koj yuav zoo li nkees nkees ntawm koj cov ntawv qhia zaub mov tseem ceeb, uas yuav ua rau qhov kev txiav txim ntawm cov kua txob-cheese kib txawm tias nyuaj rau tiv. Txhawm rau npog tag nrho koj cov hauv paus kev noj zaub mov zoo-thiab txhawb koj lub zog saj-pauv qee yam ntawm koj cov khoom qub rau cov yim khoom noj muaj zog.Qhov npe tshiab ntawm superfoods yuav ua rau koj zoo siab thiab zoo dua nyob rau lub sijhawm!

TAM SIM NO Broccoli

Ua qhov no Broccoli Rabe

Broccoli rabe muaj tib lub paj ntsuab thiab lub npe li broccoli, tab sis nws yog cov zaub sib txawv. Nrov nyob rau hauv ltalis (qhov twg nws yog hu ua rapini), no tsaus nplooj ntsuab muaj ib tug me ntsis iab saj. Nws muaj ib feem peb ntawm cov calories ntawm nws cov npawg cruciferous-tsuas yog cuaj ib khob-thiab ob zaug ntawm cov vitamin A. Tham txog superfood. "Broccoli rabe kuj yog qhov zoo ntawm folate, vitamin K, thiab beta-carotene," hais tias Jonny Bowden, Ph.D., tus sau ntawm 150 Cov Khoom Noj Qab Haus Huv Zoo Tshaj Plaws hauv Ntiaj Teb. Thiab, zoo li zaub paj, nws muaj sulforaphanes siab, cov tshuaj sib xyaw pom tias muaj kev tiv thaiv mob qog noj ntshav, mob ntsws thiab lub mis.

KEV PAB Rabe nrog cov nplooj me me muaj qhov saj me dua li nws cov nplooj loj dua. Blanch hauv salted boiling dej rau 30 feeb, ces hloov mus rau ib lub tais ntawm dej khov. Tshem tawm thiab pat qhuav. Txhawm rau ua noj, saute lub clove ntawm cov qej crushed hauv 2 diav ntawm txiv roj roj. Ntxiv 4 khob ntawm broccoli rabe thiab ua noj kom txog thaum cua sov los yog li 5 feeb. Pov nrog cov nplej nplej tag nrho, txhoov cov txiv hmab txiv ntoo zoo, thiab toasted txiv hmab txiv ntoo.

YUAV TUAJ Xim av txhuv

Ua qhov no Amaranth

Cov Aztecs thaum ub ntseeg tias kev noj amaranth tuaj yeem ua rau lawv muaj hwj chim loj dua, thiab vim li cas thiaj zoo: Cov txiv hmab txiv ntoo uas muaj qab ntxiag no yog ib qho ntawm cov nqaij tsis yog ntawm txhua cuaj qhov tseem ceeb amino acids, tsim cov protein. Lub cev siv cov amino acids no los tsim cov leeg nqaij. Ntxiv rau, txog tib tus naj npawb ntawm calorie ntau ntau li cov nplej xim av, koj tau txais ze li ob npaug ntawm cov protein thiab peb zaug ntau npaum li fiber ntau. "Amaranth tseem muaj ntau yam khoom noj uas cov poj niam xav tau, xws li hlau, zinc, thiab calcium," hais tias Lorna Sass, tus sau ntawm Tag Nrho Txhua Hnub, Txhua Txoj Kev.

KEV TSO CAI Sass hais tias "Amaranth tsis yog ib qho tseeb, tab sis nws cov noob me me ua noj rau hauv pilaf fluffy los yog polenta-zoo li porridge," hais tias Sass. Nws pom zoo kom rhaub 1 khob amaranth nrog 1 3/4 khob dej, npog, txog li 9 feeb, lossis txog thaum dej nqus tau. Tshem tawm ntawm tshav kub thiab cia zaum li 10 feeb. Ntxiv me ntsis txiv roj roj, minced parsley, thiab finely tws hnub-qhuav txiv lws suav. (Yuav ua kom porridge, simmer rau 20 feeb nrog 3 khob dej thiab ib pinch ntawm cinnamon.) Popped amaranth kuj ua rau txaus siab rau cov khoom noj txom ncauj tsawg-calorie: Kub 2 tablespoons nyob rau hauv ib lub skillet tshaj qhov kub thiab do kom txog thaum feem ntau ntawm cov nplej tau popped. nyob rau hauv puffy kernels. Lub caij nrog qab zib thiab cinnamon.

YUAV TUAJ Almonds

Ua qhov no Walnuts

Almonds yog cov khoom noj txom ncauj zoo tshaj plaws: Lawv tuaj yeem nqa tau, txhaws, thiab yog tias koj nkees ntawm koj qhov qub standby, pov ib co walnuts rau hauv kev sib hloov. Txawm hais tias lawv muaj roj ntau dua rau 1-ounce ua haujlwm tshaj li almonds (18 grams piv rau 14), feem ntau ntawm cov roj hauv walnuts yog omega-3 fatty acids. Steven Pratt, MD, tus kws sau ntawv hais tias "Lawv yog ib qho ntawm ob peb qhov chaw cog qoob loo ntawm cov rog zoo." SuperFoods Rx: Kaum plaub Khoom Noj Uas Yuav Hloov Koj Lub Neej. Cov neeg Asmeskas feem ntau tsis muaj omega-3s, uas pab tiv thaiv kev nyuaj siab, Alzheimer's, thiab kab mob plawv. Hauv kev ua, xyoo 2004 FDA tau tso cai tshaj tawm hais tias cov txiv ntoo no tuaj yeem txo qhov kev pheej hmoo mob plawv. "Walnuts kuj tseem muaj sterols siab, cog cov nroj tsuag uas txwv tsis pub nqus cov roj cholesterol," Pratt hais. Kev tshawb fawb qhia tau hais tias noj walnuts tsis tu ncua tuaj yeem ua rau LDL ("phem" cov roj cholesterol) poob qis li 16 feem pua. Dab tsi ntxiv, kev tshawb fawb tsis ntev los no tau luam tawm nyob rau hauv Phau ntawv Journal ntawm American College of Cardiology pom tias cov neeg uas tau noj kwv yees li 10 walnuts nrog pluas noj muaj cov roj ntsha txhaws txhaws tau ua rau muaj mob tsawg dua hauv lawv cov hlab ntshav dua li cov uas tsis muaj cov txiv ntoo.

KEV PAB Toasting walnuts coj tawm lawv cov tsw. Muab 1 ooj (kwv yees li 7 txiv ntoo) tso rau ntawm daim ntawv tsis khov thiab ci ntawm 350 ° F rau 5 txog 10 feeb, lossis ua noj hauv lub lauj kaub hnyav dhau qhov kub nruab nrab rau 2 feeb. Chop thiab pov rau hauv pancake lossis muffin batter, lossis nchuav rau saum cov zaub xam lav lossis cov kua mis nyeem qaub tsawg.

YUAV TUAJ Txiv kab ntxwv

Ua qhov no Kiwis

Ua pov thawj tias yam zoo ua tuaj hauv pob me: Thaum Rutgers University cov kws tshawb fawb tshuaj xyuas 27 yam txiv hmab txiv ntoo sib txawv, lawv pom tias kiwifruit yog cov khoom noj muaj txiaj ntsig tshaj plaws, txhais tau tias nws muaj qhov siab tshaj plaws ntawm cov vitamins thiab cov zaub mov hauv ib calories. Piv nrog rau txiv kab ntxwv, piv txwv li, ib qho loj 56-calorie kiwi muaj 20 feem pua ​​​​ntawm cov poov tshuaj ntau dua. "Thiab ib sab ntawm cov zaub ntsuab tsaus, kiwis yog ib qho ntawm cov hauv paus ntawm cov tshuaj tiv thaiv kab mob lutein, uas yog qhov tseem ceeb rau koj lub zeem muag thiab kev mob plawv," Pratt hais. Qhov tseeb, Norwegian cov kws tshawb fawb pom tias cov neeg laus noj qab haus huv uas tau noj ob kiwifruits ib hnub rau ib hlis txo lawv cov triglycerides-cov roj ntshav uas tuaj yeem ua rau mob plawv-15 %. Cov kws tshaj lij hais tias cov txiaj ntsig tuaj yeem yog vim cov txiv hmab txiv ntoo muaj qib siab ntawm antioxidants.

KEV PAB Yog tias tev lub kiwi zoo li ua haujlwm ntau dhau, tsuas yog hlais qhov ntev rau hauv plaub daim plaub thiab noj nws zoo li txiv kab ntxwv. "Txij li cov tawv nqaij tuaj yeem noj tau, koj kuj tuaj yeem pov tag nrho cov txiv hmab txiv ntoo rau hauv lub tshuab ziab khaub ncaws kom ntxiv me ntsis citrus tsw rau smoothie," hais Pratt. Khaws kiwis hauv lub tub yees kom deb ntawm txiv apples thiab pears; Cov txiv hmab txiv ntoo no tso tawm cov roj ethylene, uas tuaj yeem ua rau kiwi mus rau qhov tsis zoo.

YUAV TUAJ Qaib mis

Ua qhov no Nqaij npuas Tenderloin

Tseem tsis tau txais "lwm cov nqaij dawb"? Xav txog qhov no: Qhov nruab nrab, nqaij npuas niaj hnub no muaj 40 feem pua ​​​​tsawg ntawm cov hlab ntsha-clogging saturated fatty thiab 24 feem pua ​​​​tsawg dua cov nqaij npuas ntawm 15 xyoo dhau los, qhia txog USDA txoj kev tshawb fawb uas tau tshuaj xyuas cuaj qhov sib txawv. Lub caij no, cov tshuaj vitamin B6 thiab niacin hauv nqaij npuas tau nce. Tias yog vim cov neeg ua liaj ua teb tau muab npua noj kom muaj kev noj qab haus huv ntau dua ob xyoo dhau los. Yam tsawg tshaj plaws? Nqaij npuas tenderloin, uas sib tw txawm tias nqaij qaib mis tsis muaj calories thiab rog (101 calories thiab 3 grams rog ib 3 ounces nqaij npuas piv rau 92 calories thiab 1 gram roj nyob rau tib tus nqi ntawm nqaij qaib).

KEV PAB Muab 1 1/2-phaus tenderloin tso rau hauv lub lauj kaub loj tshaj li cua sov nruab nrab thiab rhaub txhua sab kom txog thaum xim av. Tshem cov nqaij ntawm lub lauj kaub thiab sib tov 1/4 khob balsamic vinegar, 1 tablespoon suab thaj xim av, 1/4 teaspoon ntsev, thiab 1/8 teaspoon kua txob dub. Diav glaze tshaj nqaij npuas nyob rau hauv ib lub lauj kaub me me, thiab ci ntawm 375 ° F rau 20 feeb. Ib qho khoom seem twg tuaj yeem siv rau qhaub cij: Tshaj tag nrho cov qhob cij nrog kua butter lossis apricot khaws cia thiab sab saum toj nrog ob peb daim nqaij npuas, txiav cov txiv apples me me, thiab nplooj zaub ntsuab liab.

YUAV TUAJ Ntsuab Tshuaj yej

Ua qhov no Tshuaj yej dawb

Cov nyiaj ntsuab, cov nplooj plaub tuaj tiag tiag los ntawm cov ntoo ib yam li ntsuab thiab cov tshuaj yej dub, tab sis lawv tau sau ua ntej. Bowden hais tias "Ntsuab tshuaj ntsuab muaj cov nyom, thaum ntau yam dawb muaj qab zib, qab ntxiag dua," Bowden hais. Tab sis saj tsis yog qhov laj thawj nkaus xwb los muab tshuaj yej dawb sim: Raws li kev tshawb fawb ua ntej ntawm Linus Pauling Institute ntawm Oregon State University, nws yuav muaj zog dua li tshuaj yej ntsuab hauv kev tiv thaiv mob qog noj ntshav. Lwm qhov kev tshawb fawb qhia tias nws tseem tuaj yeem tua cov kab mob uas ua rau muaj kab mob thiab kis kab mob.

KEV PAB Txawm hais tias muaj cov hnab tshuaj yej dawb thiab dej qab zib hauv khw, Bowden pom zoo yuav cov nplooj xoob xws li Yinzhen Silver Needle White Tea ($ 30 rau 4 ooj; inpursuit oftea.com). "Cov nplooj tau ua tiav tsawg dua, yog li nws muaj kev noj qab haus huv dua," nws hais. Muab lawv tso rau hauv dej kub tab sis tsis kub heev li 2 feeb.

YUAV TUAJ Salmon

Ua qhov no Mackerel

Koj xaiv rau ntses salmon vim tias cov khoom noj khoom haus no muaj ntau hauv omega-3 fatty acids. Tab sis mackerel muaj ntau dua ntawm cov rog zoo. Lwm qhov ntxiv ntawm kev xaiv cov ntses no yog tias nws muaj cov kab mob tsawg xws li mercury thiab tshuaj tua kab. Ib puag ncig tiv thaiv teev Atlantic mackerel yog ib qho ntawm nws cov zaub mov saum toj kawg nkaus xaiv rau kev noj qab haus huv thiab ib puag ncig vim li cas. (Vim tias cov ntses no yog hom tsiaj loj hlob sai, lawv tsis muaj feem yuav ploj mus ib yam li ntau lwm hom.) Yog tias koj nyiam cov ntses, hom Atlantic muaj khov, nqaij dawb. Lub oilier Pacific ntau yam, feem ntau pom nyob rau hauv cov kaus poom, muaj ib tug tsw uas zoo ib yam li cov kaus poom ntses salmon.

KEV PAB Yaug thiab pov cov kaus poom mackerel rau hauv cov zaub nyoos lossis cov tais ci. Los yog nplawm qee cov mackerel burgers los ntawm kev sib xyaw nws nrog cov qhob cij tawg tag nrho, ib lub qe, thiab ua kom zoo; noj nyob rau hauv ib lub skillet tshaj medium-high tshav kub. Koj tuaj yeem hloov pauv Atlantic mackerel fillets rau txhua daim ntawv qhia siv ntses dawb, zoo li mahimahi lossis ntses bass thaj tsam.

YUAV TUAJ Zaub ntsuab

Ua qhov no Suav Chard

Swiss chard muaj qhov tsw zoo ib yam li cov zaub ntsuab, tab sis nrog cov crunchiness thiab tom ntawm cov zaub ntsuab. Zoo li zaub ntsuab, nws muaj calories tsawg (7 rau ib khob) thiab muaj lub zeem muag tiv thaiv lutein, vitamin A, thiab beta-carotene. Tab sis Swiss chard muaj ntau dua li ob zaug ntawm cov vitamin K. Qhov tseeb, tsuas yog 1 khob ntawm cov nplooj ntoo tsaus nti muab ze li 300 micrograms, lossis ntau dua peb zaug cov tshuaj pom zoo txhua hnub rau cov as -ham. Cov khoom noj uas muaj cov vitamin tsim cov pob txha no yog qhov tseem ceeb tshwj xeeb rau cov poj niam: Ib txoj kev tshawb fawb luam tawm hauv American Journal of Clinical Nutrition pom tias cov poj niam uas tau noj ntau dua 109 micrograms ntawm vitamin K ib hnub yog ze li ntawm ib feem peb tsis tshua muaj kev txom nyem los ntawm pob txha pob txha tom qab hauv lub neej dua li cov uas tau txais tsawg dua.

KEV PAB Ua kom noj qab nyob zoo omelet siv Swiss chard: Nyob rau hauv ib lub skillet loj, sauté 1 khob zaub ntsuab hauv 1 tablespoon txiv roj roj thiab qej me ntsis; teem ib sab. Ncuav 4 qe dawb rau hauv lub lauj kaub. Ua noj rau li ib feeb, thiab diav Swiss chard sib tov rau hauv qhov chaw. Quav dhau, kub dhau, thiab pab.

Tau txais cov lus qhia yuav tsum paub ntau ntxiv txog yuav pib noj mov li cas!

Ntsuam xyuas rau