在获取更多的维生素，矿物质，抗氧化剂和健康脂肪时，很容易想到，仅在盘子上加载更多的脂肪将为您带来更大的增强。
But overloading your plate — even with the healthy stuff — isn’t usually the best strategy, according to Jessica Crandall, R.D.N. and spokesperson for the Academy of Nutrition and Dietetics. “Your body can handle only so many nutrients at once,” she says. “When you give it more, then it’ll just end up as waste. It’s like trying to put a month’s worth of gas in your car at once. Of course it will overflow and you can’t use what spills out.”
That means instead of going big on your meals and snacks, it’s much better to optimize three things: when you eat, the amount you’re consuming and what types of foods you’re putting together.
“除了吃东西之外，对您的饮食方式感到聪明，可以帮助您更有效地吸收营养，” RD，营养顾问和食品科学家Joy Dubost说。“这可以从运动表现增长中带来各种好处，从而更好地免疫系统功能，从而更深的睡眠。”
尝试这四种营养促进的选择来简化您的营养：
1.包括好脂肪
橄榄油，鳄梨或坚果等健康脂肪，可以帮助您的身体更好地吸收某些水果和蔬菜中的某些维生素，并使抗氧化剂提高效率，crandall Notes。
例如，维生素A是脂溶性的，这意味着它需要脂肪才能正确溶解并被人体吸收。如果没有淋上脂肪的脂肪，您可能不会将全部维生素释放出蔬菜，如胡萝卜，romaine生菜和菠菜，以及诸如西红柿等水果。
一个studyfrom Iowa State University, researchers found that people could access the vitamin A of those vegetables much easier if they used a full-fat dressing on their salads rather than a reduced-fat or fat-free dressing.
Crandall补充说，启动反应只需要少量。只有几汤匙的橄榄油，一盎司的杏仁或鳄梨片通常足以在蔬菜丰富的饭菜中解锁维生素。
2.更频繁地吃
There’s some debate among researchers over the “eat smaller meals more often” advice that’s often been recommended for weight loss. Some believe it can keep blood sugar steady and increase satiation, but others feel like it doesn’t really matter and you should eat when you’re hungry.
But if you’re looking to maximize nutrient absorption as your main goal, you may be better off in the first group, Crandall says. She notes that eating every 4–6 hours allows the body to digest nutrients at a better pace, and also helps your liver and pancreas handle the excess without feeling overloaded.
“The best approach is to try this method for a few weeks and track what kind of changes you might see,” she suggests. That means paying attention to energy levels, sleep quality, fullness, hunger and digestive issues.
3. INCLUDE PREBIOTIC FOOD
您可能会在饭菜中加入带有天然益生菌的食物 - 这是一个很好的策略 - 但也将包括益生元的人包括在内也很有帮助。益生元是一种益生菌可保持浓稠的纤维。它们包括燕麦片，芦笋，朝鲜蓟，香蕉和韭菜。
Dubost says that you can increase the effectiveness of probiotics — found in foods like yogurt, sauerkraut, kombucha and fermented pickles as well as supplements — by eating a prebiotic at the same time.
For example, if you’re digging into a post-workout yogurt for a protein boost, consider having a banana, too. That will help you use the probiotics more effectively, Dubost notes, and that keeps your gut healthy and happy.
READ MORE >19 NUTRITION BUZZWORDS EXPLAINED
4. STEAM YOUR VEGETABLES
Raw vegetables usually have more nutrient density than those that are cooked — but the twist is that you can’t always access those nutrients as efficiently as you’d like.
A recentstudylooked at a variety of cooking methods and found that steaming is the ideal way to get to all those luscious nutrients within. Researchers found that steamed broccoli, for example, retained its chlorophyll, vitamin C and soluble protein, as opposed to boiling or stir-frying.
For other vegetables, like spinach and carrots, light steaming has been shown to deliver more absorbable antioxidants than the raw versions, Crandall says. That’s because cooking breaks down a vegetable’s outer layers and allows vitamins and minerals to be released.
By being more strategic with how you prepare your meals, when you eat and what you’re drizzling on top, you may find that it doesn’t takemorehealthy food to top off your tank — it just takes a smarter way to fill up.
