8 Lijo tse Ntlehali Tse Ncha (Tse Ncha!)

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U noa nkho ea tee e tala ka lijo tsa hoseng hoseng ho hong le ho hong, u noa lilamunu le lialmonde mosebetsing, 'me u ja letsoele la khōhō le se nang letlalo, raese e sootho le broccoli e nang le mouoane lijong tsa mantsiboea hangata. Joale, u phela joang ka phepo e nepahetseng? Hoa makatsa hore ebe u ja lijo tsa mohlala. Empa pele o chesa moapehi oa raese hape, tseba hore pokello ea hau ea lijo tse lekiloeng le tsa 'nete e kanna ea beha bophelo ba hau le letheka la hao kotsing. "Ho se je mefuta e mengata ea lijo ho u amoha limatlafatsi tse itseng," ho bolela Molly Kimball, R.D., setsebi sa phepo ea lijo Setsing sa Tleliniki sa Ochsner Elmwood Fitness Center, New Orleans. 'Me qetellong u ka' na ua khathala ke lintho tse ka sehloohong tsa menu ea hau, e leng se tla etsa hore tatellano ea li-chili-cheese e be thata le ho feta ho e hanela. Ho koahela metheo eohle ea hau ea phepo e nepahetseng-le ho matlafatsa li-buds tsa hau-fetola tse ling tsa lintho tseo u li ratang tsa khale bakeng sa lijo tsena tse robeli tsa matla.

MONTS'I MONA Broccoli

ETSA TJENA Broccoli Rabe

Broccoli rabe e na le lipalesa tse tala tse tšoanang le lebitso la eona joaloka broccoli, empa ke meroho e fapaneng ka ho felletseng. E tsebahala haholo Italy (moo e bitsoang rapini), botala bona bo lefifi bo makhasi bo na le tatso e bohloko. E na le kotara ea lik'hilojule tsa motsoala oa eona oa cruciferous-tse robong feela kopi e 'ngoe le palo e habeli ea vithamine A. Bua ka lijo tse monate haholo. "Broccoli rabe hape ke mohloli o motle oa folate, vithamine K, le beta-carotene," ho bolela Jonny Bowden, Ph.D., mongoli oa Lijo tse 150 tse Phelang ka ho Fetisisa Lefatšeng. Mme joalo ka broccoli, e na le li-sulforaphanes tse ngata, metsoako e fumanoang e na le tšireletso khahlano le mofetše oa mala, matšoafo le matsoele.

KELETSO SEBELE Rabe e nang le makhasi a manyane e na le tatso e bobebe ho feta tse ling tse nang le makhasi a maholo. Blanch metsing a belang a letsoai metsotsoana e 30, ebe o fetisetsa sekotlolo sa metsi a leqhoa. Tlosa 'me u omelle. Ho pheha, sutumelletsa khekhe ea konofolo e sithabetseng ka likhaba tse 2 tsa oli ea mohloaare. Kenya linoelo tse 4 tsa broccoli rabe ebe u pheha ho fihlela o futhumetse, kapa metsotso e ka bang 5. E tšela ka pasta ea koro, lifeiga tse khaotsoeng hantle, le linate tsa phaene tse halikiloeng.

MONTS'I MONA Raese e sootho

ETSA TJENA Amaranth

Maaztec a khale a ne a lumela hore ho ja amaranth ho ka ba fa matla a maholo, 'me ka lebaka le utloahalang: Lijo-thollo tsena tse latsoang linate ke e' ngoe ea mehloli e seng nama feela ea li-amino acid tse robong tsa bohlokoa, e leng li-protein. 'Mele o sebelisa li-amino acid tsena ho theha mesifa. Hape, bakeng sa likhalori tse batlang li lekana le raese e sootho, o fumana protheine e batlang e imena habeli le fiber e fetang makhetlo a mararo. "Amaranth e boetse e na le limatlafatsi tse ngata tseo basali ba li hlokang, joalo ka tšepe, zinki le calcium," ho bolela Lorna Sass, mongoli oa buka. Lijo-thollo Letsatsi le Letsatsi, Ka Tsela E 'ngoe le E 'ngoe.

KELETSO SEBELE Sass o re: "Amaranth ha se lijo-thollo tsa 'nete, empa lipeo tsa eona tse nyane li pheha pilaf kapa motoho o kang oa polenta. O khothaletsa ho belisa kopi e le 1 ea amaranth ka linoelo tse 1 3/4 metsi, a koahetsoeng, nako e ka etsang metsotso e 9, kapa ho fihlela metsi a monyela. Tlosa mochesong 'me u lule metsotso e 10. Kenya oli ea mohloaare e nyane, minced parsley le tamati e khabeloang ka letsatsi. (Ho etsa motoho, besa metsotso e 20 ka linoelo tse 3 tsa metsi le sinamone e nyane.) Ampedh ea Amaranth e boetse e etsa seneke se nang le khalori e tlase: Chesa likhaba tse 2 tsa metsi ka har'a mocheso o phahameng ebe u li hlohlelletsa ho fihlela lithollo tse ngata li hlahile. ka har'a lithollo tse ikhohomosang. Nako le tsoekere le sinamone.

MONTS'I MONA Lialmonde

ETSA TJENA Li-walnuts

Lialmonde ke seneke se loketseng: Li nkeha habonolo, lia tlatsa, 'me haeba u khathetse ke boemo ba hau ba khale ba ho emisa, lahlela li-walnuts tse ling ho potoloha. Le hoja li na le mafura a mangata ka 1-ounce e sebeletsang ho feta lialmonde (ligrama tse 18 ho ea ho 14), boholo ba mafura a walnuts ke omega-3 fatty acids. Steven Pratt, M.D., mongoli oa SuperFoods Rx: Lijo tse leshome le metso e mene tse tla fetola bophelo ba hau. MaAmerika a mangata ha a na omega-3s, e thusang ho itšireletsa khahlanong le khatello ea maikutlo, lefu la Alzheimer le lefu la pelo. Ha e le hantle, ka 2004 FDA e ile ea lumella lipapatso tse bolelang hore linate tsena li ka fokotsa kotsi ea lefu la pelo. Pratt o re: "Walnuts le eona e na le li-sterol tse ngata, metsoako ea limela e thibelang ho monya k'holeseterole." Lipatlisiso li bontša hore ho ja walnuts kamehla ho ka etsa hore LDL ("bad" cholesterol) e theohe ka karolo ea 16 lekholong. Ho feta moo, phuputso ea morao-rao e phatlalalitsoeng ho Journal ea American College of Cardiology e fumane hore batho ba neng ba ja li-walnuts tse ka bang 10 ka lijo tse nang le mafura a tletseng mothapo o koalehileng ba bile le ho ruruha ho fokolang ho kotsi methapong ea bona ea mali ho feta ba neng ba se na linate.

KELETSO SEBELETSO Ho toasting walnuts ho hlahisa tatso ea tsona. Beha ounce e le 'ngoe (linate tse ka bang 7) letlapeng le sa koaheloang ebe u chesa ka 350 ° F metsotso e 5 ho isa ho e 10, kapa u phehe ka skillet e boima holim'a mocheso o mofuthu o mahareng metsotso e 2. Tšoaea ebe u lahlela ka har'a pancake kapa muffin batter, kapa u fafatse ka holim'a salate kapa yogurt e tlaase.

MONTS'I MONA Li-orang

ETSA TJENA Kiwis

Bopaki ba lintho tse ntle tseo etsa li tla ka liphutheloana tse nyane: Ha bo-rasaense ba Univesithi ea Rutgers ba hlahlobisisa litholoana tse 27 tse fapaneng, ba fumane hore kiwifruit e ne e le letsoai le nang le phepo e ngata ka ho fetesisa, ho bolelang hore e na le livithamine le liminerale tse ngata haholo khalori. Ka mohlala, ha e bapisoa le lamunu, kiwi e khōlō e nang le lik'halori tse 56 e na le potasiamo e eketsehileng ka karolo ea 20 lekholong. Pratt o re: "'Me haufi le meroho e makhasi a lefifi, li-kiwis ke e' ngoe ea mehloli e kaholimo ea antioxidant lutein, e bohlokoa molemong oa pono le bophelo ba pelo ea hau." Ha e le hantle, bafuputsi ba Norway ba fumane hore batho ba baholo ba phelang hantle ba neng ba ja li-kiwifruit tse peli ka letsatsi ka khoeli ba theola mafura a bona a mali a triglycerides a ka lebisang lefung la pelo—ka karolo ea 15 lekholong. Litsebi li re phello e ka 'na ea bakoa ke hore litholoana li na le li-antioxidants tse ngata.

KELETSO SEBELETSO Haeba ho ebola kiwi ho bonahala e le mosebetsi o mongata haholo, feela arola ka bolelele ho li-wedges tse 'nè' me u e je joaloka lamunu. Pratt o re: "Kaha letlalo lea jeoa, o ka lahlela litholoana tsohle ho blender ho eketsa tatso ea lilamunu ho smoothie." Boloka li-kiwis sehatsetsing hole le liapole le lipere; litholoana tsena li ntša khase ea ethylene, e ka bakang li-kiwis tse mpe.

MONTS'I MONA Sefuba sa Khoho

ETSA TJENA Nama ea kolobe

U ntse u e-s'o amohele "nama e 'ngoe e tšoeu"? Nahana ka sena: Ka karolelano, nama ea kolobe kajeno e na le mafura a mangata a koahetsoeng ke methapo ea 40% le mafura a 24% ka kakaretso ho feta nama ea kolobe ea lilemong tse 15 tse fetileng, ho tlaleha phuputso ea USDA e hlahlobileng maqeba a fapaneng a robong. Ho sa le joalo, palo ea vithamine B6 le niacin ka nama ea kolobe e nyolohile. Ke hobane lihoai li file likolobe lijo tse phetseng hantle lilemong tse mashome a mabeli tse fetileng. Mefuta e fapaneng ka ho fetesisa? Nama ea nama ea kolobe, e loantšanang le sefuba sa kana sa senang letlalo ka likhalori le mafura (lik'hilojule tse 101 le ligrama tse 3 tsa mafura ka li-ounise tse 3 tsa nama ea kolobe le likhalori tse 92 le grama e le 'ngoe ea mafura ka bongata ba kana.

KELETSO SEBELETSO Beha bonolo ba lik'hilograma tse 1 1/2 ka skillet e kholo holim'a mocheso o phahameng-o phahameng 'me u batlisise ka lehlakoreng le leng ho fihlela o soeufala. Tlosa nama ho tloha pan 'me u kopanye 1/4 senoelo sa asene ea balsame, 1 tablespoon e tsoekere e sootho, 1/4 teaspoon letsoai le 1/8 teaspoon pepere e ntšo. Khaba ka nama ea kolobe ka pane e nyenyane e halikiloeng, 'me u chesoe ka 375 ° F metsotso e 20. Lijo leha e le life tse setseng li ka sebelisoa bakeng sa sandwich: Jala bohobe ba koro e feletseng ka botoro ea apole kapa li-apricot tse bolokang holimo le likotoana tse seng kae tsa nama ea kolobe, liapole tse tšesaane tse tšesaane le lettuce le lekhasi le khubelu.

MONTS'I MONA Tee e Tala

ETSA TJENA Tee e tšoeu

Makhasi ana a silevera, a masiba a hlile a tsoa semeleng se le seng le li-tea tse tala le tse ntšo, empa a kotuloa pejana. Bowden o re: "Tee e tala e na le litlatse tse tlase tsa joang, ha mofuta o mosoeu o na le tatso e monate, e bobebe." Empa tatso ha se lona feela lebaka la ho leka tee e tšoeu: Ho latela boithuto ba pele bo entsoeng Linus Pauling Institute ho Oregon State University, e kanna ea ba matla ho feta tee e tala ho itšireletsa khahlanong le mofetše. Phuputso e 'ngoe e bontša hore e kanna ea loantša likokoana-hloko tse lebisang ho livaerase le tšoaetso.

KELETSO SEBELETSO Leha ho na le mekotla ea tee le lino tse tšoeu 'marakeng, Bowden o khothaletsa ho reka makhasi a hlephileng joalo ka Tee e Tšoeu ea Yinzhen Silver Needle ($ 30 bakeng sa li-ounise tse 4; inpursuit oftea.com). O re: "Makhasi ha a sebetsane hantle, kahoo a phetse hantle." Li inamele ka metsing a chesang empa a sa belise haholo metsotso e ka bang 2.

MONTS'I MONA Salemone

ETSA TJENA Mackerel

U khetha salmon hobane lijo tsena tse monate li na le omega-3 fatty acids e ngata. Empa mackerel e na le mafura a mangata a phetseng hantle. Bonus e 'ngoe ea ho khetha tlhapi ena ke hore e na le litšila tse tlase tse kang mercury le chefo e bolaeang likokoanyana. Ts'ireletso ea Tikoloho e thathamisitse mackerel ea Atlantic e le e 'ngoe ea likhetho tsa eona tse holimo tsa lijo tsa leoatleng ka mabaka a bophelo bo botle le tikoloho. (Kaha litlhapi tsena ke mefuta e hōlang ka potlako, ha li kotsing ea ho timela joaloka mefuta e meng e mengata.) Haeba u rata li-fillets, tsa Atlantic li na le nama e tiileng, e tšoeu. Mefuta e fapaneng ea oli ea Pacific, eo hangata e fumanoang ka makotikoting, e na le tatso e ts'oanang le saalmon ea makotikoting.

KELETSO SEBELETSO Hlatsoa 'me u lahlele mackerel e entsoeng ka makotikoting ka salate kapa casseroles. Kapa shapa li-burger tsa mackerel ka ho li kopanya le li-crackers tsa koro e felletseng, lehe le noka; pheha ka skillet holim'a mocheso o bohareng. U ka kenya li-fillet tsa mackerel tsa Atlantic bakeng sa risepe efe kapa efe u sebelisa tlhapi e tšoeu, joalo ka mahimahi kapa bass.

MONTS'I MONA Sepinichi

ETSA TJENA Chard ea Switzerland

Swiss chard e na le tatso e ts'oanang le sepinichi, empa ka ho loma le ho loma meroho ea beet. Joaloka spinach, e na le lik'hilojule tse fokolang (7 senoelong ka seng) 'me e na le lutein e sireletsang pono, vithamine A le beta-carotene. Empa Swiss chard e na le palo e fetang habeli ea vithamine K. Ha e le hantle, kopi e le 'ngoe feela ea meroho e makhasi a lefifi e fana ka hoo e ka bang 300 micrograms, kapa ka makhetlo a fetang a mararo tekanyo ea letsatsi le letsatsi e khothalletsoang bakeng sa limatlafatsi. Lijo tse nang le vithamine ena e hahang masapo li bohlokoa haholo ho basali: Phuputso e 'ngoe e hatisitsoeng ho American Journal of Clinical Nutrition e fumane hore basali ba jang ho feta li-micrograms tsa 109 tsa vithamine K ka letsatsi ba ne ba batla ba le karolo ea boraro ea monyetla oa ho robeha letheka hamorao bophelong ho feta ba fokolang.

KELETSO SEBELETSO Etsa omelete e phetseng hantle u sebelisa chard ea Switzerland: Ka skillet e kholo, sakha kopi e le 'ngoe ea meroho ka khaba e le' ngoe ea mohloaare le konofolo e nyane; behella ka thoko. Tšela makhooa a mane ka pane. Pheha hoo e ka bang motsotso, 'me u khaba motsoako oa chard oa Switzerland bohareng. Fela, futhumatsa, 'me u sebeletse.

Fumana malebela a ho tseba hore na u ka qala ho ja ka bohlale joang!

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