10 Trendy Superfoods Nutritionists hais tias Koj Hla

Zoo Siab

• Açaí
• Qhib Charcoal
• Nyuj Nyuj Nyuj
• Kua Cider Vinegar
• Pomegranate Kua txiv
• Pob txha Broth
• Collagen
• Adaptogenic Mushrooms
• Ntsuab Superfood Hmoov
• Bulletproof Kas fes thiab MCT Roj
• Ntsuam xyuas rau

Superfoods, ib zaug yog cov khoom noj khoom haus zoo sib xws, tau dhau los ua qhov tseem ceeb uas txawm tias cov uas tsis txaus siab rau kev noj qab haus huv thiab kev noj qab haus huv paub tias lawv yog dab tsi. Thiab qhov ntawd yeej tsis yog qhov phem. Liz Weinandy, RD, tus kws kho mob sau npe hauv Department of Nutrition and Dietetics ntawm Ohio State University Wexner Medical Center hais tias "feem ntau, kuv nyiam cov khoom noj khoom haus superfoods," hais tias Liz Weinandy, RD. "Nws tiag tiag tsom rau cov zaub mov noj qab haus huv uas muaj ntau yam khoom noj uas paub tias yog qhov tseem ceeb rau kev noj qab haus huv ntawm tib neeg." Yup, uas suab zoo rau peb.

Tab sis muaj qhov downside rau superfood sib, raws li cov kws kho mob. "Nws yog ib qho tseem ceeb heev uas tib neeg nco ntsoov noj ib lossis ob lub superfoods yuav tsis ua rau peb noj qab nyob zoo," Weinandy hais. Tos, yog li koj txhais tau tias peb tsis tuaj yeem noj pizza txhua lub sijhawm thiab tom qab ntawd sau nws nrog cov khoom noj qab haus huv puv puv?! Bummer. "Peb yuav tsum tau noj ntau yam zaub mov noj qab haus huv txhua hnub rau kev noj qab haus huv zoo," nws piav qhia.

Dab tsi ntxiv, cov khoom noj khoom haus zoo uas tuaj ntawm cov chaw txawv txawv lossis cov uas tau tsim los ntawm lab tuaj yeem ua tau nqi. "Superfoods feem ntau kim dua vim tias lawv tau ua tiav ntau rau hauv cov hmoov lossis ntsiav tshuaj thiab taug kev los ntawm thoob ntiaj teb kom tau txais koj cov phaj," sau Amanda Barnes, RNN, tus kws noj zaub mov sau npe. Thiab qee zaum, koj tuaj yeem pom cov khoom qub uas ua rau cov khoom noj khoom haus zoo li no tau txais txiaj ntsig ntawm tus nqi qis dua-hauv cov khoom noj uas koj pom hauv khw muag khoom noj.

Ntxiv rau, muaj qhov tseeb tias kev lag luam ib puag ncig superfoods tuaj yeem ua yuam kev me ntsis. "Thaum kuv tsis diss superfoods feem ntau vim hais tias lawv tej zaum yuav ntom nyob rau hauv cov zaub mov noj qab haus huv, cov zaub mov no tej zaum yuav tsis haum rau txhua leej txhua tus, vim hais tias kev noj haus tsis yog 'ib tug loj haum rau tag nrho cov,'" taw tes tawm Arti Lakhani, MD, thiab integrative oncologist nrog. AMITA Health Adventist Medical Center Hinsdale. "Superfoods tsuas yog tuaj yeem xa raws li lawv cov lus cog tseg yog tias siv hauv qhov tsim nyog, npaj kom raug, thiab noj lub sijhawm. cov zaub mov uas lawv noj."

Nrog qhov xav hauv siab, ntawm no yog qee qhov superfoods nrov uas tau dhau los rau lawv cov txiaj ntsig kev noj qab haus huv, txawm yog vim qhov kev tshawb fawb tom qab lawv tsis muaj lossis vim tias koj tuaj yeem tau txais cov as-ham tib yam los ntawm tus nqi qis dua, yooj yim-rau-nrhiav zaub mov. Txawm hais tias feem ntau ntawm cov superfoods tsis yog phem rau koj, cov khoom noj khoom haus hais tias koj yuav tsum tsis txhob tawm hws yog tias koj ua tsis tau (lossis tsis xav tau!) haum rau hauv koj cov khoom noj. (P.S. Nov yog ntau OG superfoods ib tus kws qhia noj zaub mov hais tias koj tuaj yeem hla.)

Açaí

Weinandy hais tias "Cov txiv hmab txiv ntoo liab no yog nyob rau South America thiab muaj cov tshuaj anthocyanin siab, uas yog cov tshuaj tiv thaiv antioxidant uas pab txo qis kev pheej hmoo ntawm qee yam qog noj ntshav," Weinandy hais. Ntxiv rau, lawv ua rau qee lub tais qab qab heev. "Txawm hais tias açaí yog superfood, nws nyuaj rau nrhiav hauv Asmeskas thiab kim. Ntau yam khoom yuav muaj nws, tab sis tsawg heev xws li kua txiv thiab yogurts. Cov thawj koom ruam zoo dua yog blueberries lossis lwm yam txiv ntoo qab zib zoo li blackberries lossis blackberries , txhua yam uas tau cog hauv Asmeskas thiab muaj cov anthocyanins tib yam li açaí berries. " (Muaj feem cuam tshuam: Puas yog Açaí Cov Tais Noj Qab Nyob Zoo?)

Qhib Charcoal

"Kev siv hluav taws xob hluav taws xob yog ib qho kev noj qab haus huv tshiab tshaj plaws, thiab tej zaum koj yuav pom nws ntawm koj lub khw hauv zos cov kua txiv hmab txiv ntoo," sau tseg Katrina Trisko, RD, tus kws sau npe noj zaub mov raws li hauv NYC. (Chrissy Teigen tau paub tias yog tus kiv cua ntawm cov tshuab ua kom huv huv.) "Vim nws qhov kev nqus tau zoo, cov pa hluav taws feem ntau yog siv los tswj cov tshuaj ntau dhau lossis ua rau siv cov tshuaj lom lom." peb cov kab ke txhua hnub, "Trisko hais. Peb yug los nrog cov detoxifiers built-in: peb lub siab thiab ob lub raum! "Yog li tsis txhob siv nyiaj ntxiv rau cov dej haus niaj hnub no, tsom mus rau kev noj zaub mov ntau dua, cov zaub mov cog qoob loo los txhawb lub cev tsis muaj zog thiab plab zom mov rau cov txiaj ntsig kev noj qab haus huv mus ntev," nws hais.

Nyuj Nyuj Nyuj

Anna Mason, RDN, tus kws tshaj lij kev noj zaub mov thiab kev sib tham txog kev noj qab haus huv hais tias Anna Mason, RDN. Thiab thaum muaj qee qhov kev tshawb fawb txwv uas txhawb nqa cov lus thov no, feem ntau ntawm cov kev tshawb fawb ntawm cov ncauj lus qhia tias cov mis nyuj pasteurized yog * tsuas yog * noj qab nyob zoo li mis nyuj nyoos. "Nws zoo li cov mis nyuj nyoos tsis muaj qhov zoo dua," Mason hais. Ntxiv rau, nws yuav tsis muaj kev nyab xeeb kiag li haus. "Yog tsis muaj cov txheej txheem pasteurization los tua cov kab mob phem, cov mis nyuj nyoos yog ntau feem ntau yuav ua rau muaj ntau hom kab mob los ntawm zaub mov. Txawm tias los ntawm cov nyuj muaj kev noj qab haus huv zoo, tseem muaj kev pheej hmoo ua zaub mov lom. Yog li hu li cas? Cov txiaj ntsig kev noj qab haus huv: tej zaum ob peb. Kev tshawb fawb pom zoo: tsis tsim nyog rau kev nyab xeeb." (BTW, nyeem qhov no ua ntej koj tso mis nyuj.)

Kua Cider Vinegar

Muaj ntau cov txiaj ntsig kev noj qab haus huv rau ACV vim nws cov ntsiab lus acetic acid, raws li Paul Salter, RD., C.S.C.S., tus kws pab tswv yim noj zaub mov noj rau Renaissance Periodization. Piv txwv li, nws tuaj yeem pab tswj cov ntshav qab zib, txhim kho kev zom zaub mov, txo qis plab zom mov, txhim kho kev tiv thaiv kab mob, txhawb kev noj qab haus huv ntawm daim tawv nqaij-thiab cov npe mus ntxiv. Qhov teeb meem nkaus xwb? "Cov txiaj ntsig ntshav qabzib tau pom hauv cov neeg mob ntshav qab zib, tsis yog cov neeg noj qab haus huv," Salter taw qhia. Qhov ntawd txhais tau tias peb tsis paub tiag tiag yog tias ACV muaj cov ntshav qab zib zoo rau cov tsis muaj ntshav qab zib. Ntxiv rau, "feem ntau ntawm lwm cov txiaj ntsig yog qhov tsis muaj kev tshawb fawb los txhawb lawv cov lus thov," Salter hais. Cov kev tshawb fawb ua nyob rau hauv cov tsiaj qhia nws tej zaum muaj qhov cuam tshuam me me ntawm cov rog rog hauv plab, tab sis kom txog thaum cov txiaj ntsig no tau qhia rau tib neeg, nws nyuaj hais tias nws puas raug cai. "Kua cider vinegar tsis yog qhov phem los ntawm txhua txoj hauv kev, tab sis cov txiaj ntsig zoo li tau hais ntau dhau," Salter xaus. (Tsis txhob hais, nws yuav ua rau koj cov hniav puas.)

Pomegranate Kua txiv

"Kev cog qoob loo thoob plaws keeb kwm, pomegranates tau dhau los ua neeg nyiam vim kev lag luam los ntawm cov tuam txhab zoo li POM Wonderful," hais tias Dr. Lakhani. Muaj qee cov pov thawj los qhia tias cov kua txiv pomegranate thiab cov extract tuaj yeem txo cov kev ntxhov siab oxidative thiab dawb radical tsim, uas ua rau nws los tiv thaiv kab mob thiab muaj peev xwm tiv thaiv carcinogenic. "Txawm li cas los xij, qhov tseeb yog qhov no yog txhua qhov hauv lab thiab kev tshawb fawb tsiaj ua ntej. Tsis muaj cov ntaub ntawv hauv tib neeg, thiab raws li koj tuaj yeem xav, ntau yam uas ua haujlwm ntawm cov tsiaj lab tsis muaj txiaj ntsig zoo ib yam rau tib neeg," Dr. Lakhani hais tawm. Thaum pomegranates yeej zoo rau koj feem ntau, kua txiv hmab txiv ntoo muaj suab thaj, uas yog pro-inflammatory, raws li Dr. Lakhani. Koj tseem tuaj yeem tau txais cov txiaj ntsig zoo tib yam los ntawm cov khoom noj xws li blueberries, raspberries, thiab txiv hmab liab. "Red cabbage thiab eggplants kuj muaj anthocyanins thiab yog cov khoom noj uas muaj glycemic Performance index qis," nws hais ntxiv.

Pob txha Broth

"Tshaj tawm tias tau kho kom zoo rau GI txoj hnyuv thiab lub plab zom mov, cov pob txha tau ua los ntawm ci thiab zom cov tsiaj cov pob txha thiab tshuaj ntsuab thiab lwm yam zaub rau 24 txog 48 teev," Weinandy hais. "Cov pob txha pob txha zoo ib yam li cov kua mis tsis tu ncua, tab sis cov pob txha tawg thiab cov zaub mov thiab collagen sab hauv ua ib feem ntawm cov pob txha sib xyaw." Txog tam sim no zoo. "Qhov teeb meem tuaj thaum lwm yam khaws cia hauv cov pob txha tawm nrog cov as -ham, tshwj xeeb tshaj yog, txhuas." Txawm hais tias tsis yog tag nrho cov pob txha nqaij yuav muaj cov hmoov txhuas, Weinandy xav tias nws zoo dua kom muaj kev nyab xeeb dua li thov txim. "Vim li no, kuv tsis pom zoo kom cov neeg haus cov pob txha tsis tu ncua. Siv cov kua zaub tsis tu ncua, uas yog pheej yig dua, thiab noj zaub mov zoo tag nrho."

Collagen

Collage yog incredibly buzzy tam sim no. Hmoov tsis zoo, kev tshawb fawb ntawm nws tsis zoo rau tag nrho kev zoo siab txog nws li kev ntxiv. Nws yuav tsum txhim kho daim tawv nqaij elasticity, pob txha, thiab kev noj qab haus huv sib koom tes, thiab txawm tias tau txais txiaj ntsig kev zom zaub mov. "Thaum tsis muaj ntaub ntawv pov thawj tsis zoo tshwm sim, cov txiaj ntsig kev ywj pheej ntawm daim tawv nqaij tsis txaus, hauv qee qhov kev tshawb fawb, kom muaj nuj nqis tseem ceeb," Barnes hais tawm. Ntxiv rau, muaj qhov tseeb tias "qhov no yog qhov ntxiv uas koj yuav tsum tau siv txhua hnub rau lub sijhawm txuas ntxiv mus thaum kawg pom cov txiaj ntsig rau koj lub cev," Barnes hais. "Nws kim heev, thiab tib neeg feem ntau muaj cov collagen txaus txaus hauv lawv lub cev uas lawv tsis tas yuav ntxiv nrog nws." (Muaj feem cuam tshuam: Koj Puas Yuav Ntxiv Collagen rau Koj Cov Khoom Noj?)

Adaptogenic Mushrooms

Cov no suav nrog reishi, cordyceps, thiab chaga, thiab lawv tau hais kom pab tswj hwm koj cov qog adrenal. ’Trisko hais tias peb ntau yam ntawm cov hmoov nceb no tau muag raws li kev tiv thaiv kab mob thiab tshuaj tiv thaiv kab mob, "Mus rau qhov twg ntawm $ 25 thiab $ 50, cov tshuaj no kuj nqa tus nqi zoo nkauj heev. Adaptogens ib txwm siv rau hauv Suav tshuaj thiab kev coj noj coj ua Ayurvedic, tab sis tsis muaj kev tshawb fawb ntau txog lawv cov txiaj ntsig kev noj qab haus huv hauv tib neeg. " Hloov chaw, nws pom zoo kom khaws koj lub tub yees nrog ntau yam xim, tshiab, txiv hmab txiv ntoo thiab zaub rau lub lim tiam thiab los ntawm. ua noj nrog tshuaj tua kab mob xws li turmeric, qej, thiab qhiav.

Ntsuab Superfood Hmoov

Tej zaum koj tau pom cov no hauv khw muag khoom noj thiab xav tias, "Vim li cas ho tsis ntxiv qhov no rau kuv cov smoothies?" Tab sis feem ntau tsis yog, cov hmoov no muaj txiaj ntsig zoo rau kev noj qab haus huv. Mason hais tias "Ntawm tag nrho cov khoom noj khoom haus superfood, qhov no yog qhov uas tau txais kuv lub siab noj zaub mov tag nrho," Mason hais. "Ntau cov hmoov ntsuab yuav tsis yog qhov tsis zoo, tab sis qhov teeb meem yog cov txiv hmab txiv ntoo thiab veggie hmoov zoo li multivitamin ua los ntawm cov khoom siv extract dua li nws zoo li cov txiv hmab txiv ntoo tiag tiag lossis cov zaub ntsuab. Tseeb, lawv tuaj yeem thov tias lawv ntxiv 50 hom sib txawv. Tab sis nws tsuas yog tsis zoo ib yam li noj zaub thiab txiv hmab txiv ntoo tag nrho, "nws piav qhia. Yog vim li cas? "Koj tab tom plam cov fiber ntau thiab cov khoom tshiab thiab ntuj tsim los ntawm cov khoom lag luam. Feem ntau, peb lub cev txheej txheem, nqus tau, thiab siv tag nrho cov zaub mov vitamins thiab cov zaub mov kom muaj txiaj ntsig ntau dua li cov khoom tsim thiab ntxiv," Mason hais. Kab hauv qab? "Cov hmoov ntsuab tsis yog hloov pauv rau cov txiv hmab txiv ntoo thiab zaub tiag. Feem ntau, lawv tuaj yeem txhawb me ntsis.Yog tias koj muaj peev nyiaj tsawg, tsis txhob siv nws rau hmoov. Kev tshawb fawb txhawb nqa tag nrho cov khoom noj. "

Bulletproof Kas fes thiab MCT Roj

Tej zaum koj tau hnov ​​txog muab butter, roj txiv maj phaub, thiab txawm tias nruab nrab-saw-triglycerides (MCT) roj hauv koj kas fes rau kev txhawb ntxiv. Cov qauv no tseem hu ua bulletproof kas fes, thiab nws tau tshaj tawm los muab "lub zog huv" thiab txhawb kev txawj ntse, Trisko hais. "Txawm li cas los xij, muaj kev tshawb fawb me me los ua pov thawj tias hom roj no muaj txiaj ntsig kev noj qab haus huv mus sij hawm ntev. Thaum kawg ntawm hnub ntawd, koj tsuas yog haus ib khob kas fes tsis tu ncua nrog kev noj tshais zoo ntawm cov protein qis thiab noj qab nyob zoo. rog, zoo li ib daim ntawm tag nrho cov nplej toast nrog avocado thiab ib lub qe kib hauv cov roj txiv roj, "nws piav qhia. "Kev xaiv noj zaub mov zoo nrog cov rog thiab cov protein ntau yuav ua rau koj lub plab thiab lub siab txaus siab kom tau txais koj mus txog thaum sawv ntxov."

Ntsuam xyuas rau