12 Imithombo Emangazayo Yama-Antioxidants

-Delile

• Ama-Pistachios
• Amakhowe
• Ikhofi
• Ifilakisi
• Ibhali
• Itiye Elimnyama
• Iklabishi
• I-rosemary
• Amaqanda
• Ukwatapheya
• I-broccoli
• Izinhliziyo ze-Artichoke
• Okuningi ku-SHAPE.com:
• Buyekeza kwe-

Ama-antioxidants angenye yama-buzzwords athandwa kakhulu wokudla. Futhi ngezizathu ezizwakalayo: Balwa nezimpawu zokuguga, ukuvuvukala, futhi bangasiza nasekunciphiseni isisindo. Kepha uma kukhulunywa ngama-antioxidants, ukudla okuthile-ama-blueberries, amapomegranati, nezinongo ezifana nesinamoni ne-turmeric-thola yonke inkazimulo. Isikhathi samaqhawe angadliwe ekudleni kwakho ukuthola ukunconywa okufanele. Qhubeka ufunda ngezindawo zokugcina amandla eziyi-12 ezingabongwa kahle.

Ama-Pistachios

Nakuba ama-pistachio aziwa kakhulu ngamafutha awo anempilo, aqukethe nekilasi lama-antioxidant abiza ama-flavonoid anezindawo eziqinile zokulwa nokuvuvukala.

Uyazi ukuthi yini enye enhle ngama-pistachio? Uthola ukudla okuphindwe kabili nge-ounce ngalinye kunanoma iyiphi enye inathi. Kujabulele njengokudla okulula okunempilo noma uzame enkukhu yakho ngale recipe yesidlo sakusihlwa esinempilo.

Amakhowe

Amakhowe angukudla okunekhalori eliphansi (amakholori ayi-15 kuphela ngenkomishi) aqukethe no-Vitamin D. Yize engewona abomvu ngokujulile, ansomi, noma aluhlaza okwesibhakabhaka (imibala esivame ukuyihlanganisa nokudla okunothe nge-antioxidant), amakhowe aqukethe amazinga e-antioxidant eyingqayizivele ebizwa nge-ergothioneine. I-Ergothioneine iyi-antioxidant enamandla abanye ososayensi abathi bangasetshenziselwa ukwelapha umdlavuza kanye nama-AID ngokuzayo. I-Ergothioneine futhi iyisizathu esenza ukuthi kukhishwe amakhowe emikhiqizweni eminingi yokunakekelwa kwesikhumba.

Khetha amakhowe oyster: Aqukethe amazinga aphakeme kakhulu e-ergothioneine. Le iresiphi elula yamakhowe oyster eyosiwe ukuncoma okuphelele kwe-steak.

Ikhofi

Inkomishi ye-Joe ekuseni iletha ngaphezu kweshothi ye-caffeine-igcwele ama-antioxidants futhi. Ikhofi liqukethe i-antioxidant ebizwa ngokuthi i-chlorogenic acid, engase ibe nesibopho samandla ayo okuvimbela i-oxidation ye-cholesterol yakho embi (i-oxidation yenza i-cholesterol yakho embi ibe yimbi kakhulu).

Khumbula ukuthi ikhofi ngokwalo alinakhalori, futhi liqala ukuthikameza impilo yakho kanye no-waistline uma ufaka ama-syrups anoshukela, ushukela, kanye nezimbongolo zikakhilimu ohlutshiwe.

Ifilakisi

Amafilakisi namafutha anefilakisi aziwa kakhulu ngamazinga aphezulu e-omega-3 fat alpha-linolenic acid (ALA). Isipuni esisodwa samafutha e-flaxseed siqukethe amagremu angaphezu kuka-6 we-ALA, kanti izipuni ezimbili ze-flaxseeds zomhlabathi zinamagremu angu-3.

Ukukhuluma ngokudla, ifilakisi ingaphezu nje komthamo we-ALA. Iqukethe nama-antioxidants abizwa ngama-lignans. Izipuni ezimbili zesidlo esinefilakisi ziqukethe ama-lignans afinyelela ku-300 mg ngenkathi isipuni esingu-1 samafutha sino-30 mg. Ucwaningo lukhombisa ukuthi ama-lignans asiza ukulwa nokuvuvukala ngokwehlisa amaprotheni asebenza nge-C (uphawu lwegazi lokuvuvukala okujwayelekile), futhi futhi angasiza ekunciphiseni amazinga e-cholesterol.

Ibhali

Uma ucabanga ngama-antioxidants, mhlawumbe awufanisi izinhlamvu. Ukucutshungulwa nokucwengwa kwezinhlamvu kuyabaphuca ukufaneleka kwabo kokudla okunempilo, kepha uma udla okusanhlamvu ngendlela engachazwanga, ufuna ukuthola isibhakela sezempilo esingeziwe. Ibhali liqukethe i-antioxidant ferulic acid (uma ungabeka izandla zakho kubhali elimnyama okungcono kakhulu lokho).

I-Ferulic acid ikhonjiswe ezilwaneni ukunciphisa imiphumela emibi ebuchosheni kulandela isifo sohlangothi. Ibhali liyindawo enhle yelayisi noma i-quinoa ekudleni kwakho. Lesi saladi sebhali esilula sifaka iphakethe lamaprotheni elengeziwe ngokufakwa kwama-hazelnut.

Itiye Elimnyama

Itiye eliluhlaza lithola yonke i-buzz ye-PR, kepha itiye elimnyama lipakisha isibhakela sezempilo esilinganayo ngendlela yaso. Yize itiye eliluhlaza linamazinga aphezulu e-EGCG, i-antioxidant okuthi uma ihlanganiswe ne-caffeine ingakusiza wehlise isisindo, itiye elimnyama liqukethe amazinga aphezulu e-antioxidant gallic acid, engasiza ukulwa nomdlavuza ngokuvimbela ukusabalala kwawo kusuka kolunye uhlangothi kuya kolunye.

Itiye elimnyama lidinga ukulungiswa okuhluke kancane kunetiye eluhlaza. Okokuphuza itiye elimnyama okuphelele, letha amanzi emathunjini agcwele bese wehla imizuzu emithathu kuya kwemihlanu.

Iklabishi

Amajikijolo e-Acai, iwayini elibomvu, namahalananda konke kwaziwa ngamazinga aphezulu ama-antioxidants abizwa ngama-anthocyanins. Yilokho okunikeza lokhu kudla umbala obomvu ojulile. Ngakho-ke mhlawumbe akumangazi ukuthi iklabishi elibomvu nelibubende ngomunye umthombo omkhulu we-antioxidant efanayo enamandla.

Ama-Anthocyanins angasiza ekuthuthukiseni impilo nobusha bemithambo yegazi yakho, ukuvikela isifo senhliziyo. Futhi uma umthamo wakho wama-anthocyanini uvela kuklabishi, uzothola inzuzo eyengeziwe yama-glucosinolates, enye i-antioxidant engasiza amaseli alwe nomdlavuza.

Inkomishi eyodwa yeklabishi ebomvu iqukethe amakhalori angaphansi kuka-30 futhi inamagremu angu-2 efayibha egcwele.Zama le iresiphi esheshayo nelula yefennel nebomvu iklabishi slaw engenakho noma yikuphi ukugqoka okunamandla nekhalori.

I-rosemary

Izinongo namakhambi amaningi aziwa ngokuqukethwe kwawo okune-antioxidant ephezulu. Isinamoni iqukethe ama-antioxidants asiza ukulawula ushukela wegazi, kanti uhlobo lwe-turmeric lwama-antioxidants lulwa nokuvuvukala.

I-rosemary ayihlukile - ivele indize ngaphansi kwe-radar. Ucwaningo luphakamisa ukuthi i-antioxidant e-rosemary ebizwa nge-carnosol ingadlala indima ekuvikeleni isifo i-Alzheimer's ngenkathi futhi isebenza njengesakhi sokushayela ngemuva kwemiphumela kawoyela we-rosemary ekuthuthukiseni inkumbulo.

Ukuze wenze i-marinade elula, ethuthukisa ubuchopho, cwilisa inkukhu ezipuni ezintathu zerosemary eqoshiwe, inkomishi engu-¼ kaviniga obhalsamu, nengcosana kasawoti. Kwenza eyodwa ongenakulibaleka isidlo.

Amaqanda

Lapho amaqanda enza izihloko zezindaba, imvamisa ihlobene nokuqukethwe yi-cholesterol, hhayi ama-antioxidants awo. I-Lutein ne-zeaxanthin ngama-antioxidants amabili atholakala ku-yolk yamaqanda (esinye isizathu sokudla lonke iqanda) okungasiza ukuvimbela izinkinga zombono ezihlobene nobudala. Ngama-calories angama-70 kuphela no-6 amagremu wamaprotheni ucezu, ungabika kalula amaqanda aphelele ekudleni kwakho okunempilo.

Bheka lezi zindlela ezingama-20 ezisheshayo nezilula zokupheka amaqanda ukuthola umthamo wakho wansuku zonke we-lutein ne-zeaxanthin.

Ukwatapheya

Ukwatapheya waziwa ngamazinga aphakeme kakhulu wamafutha e-monounsaturated anempilo (1/2 i-avocado iqukethe ama-gram ayi-8). Kepha nayi ithiphu yangaphakathi: Ukudla okuphezulu emafutheni angagcwalisiwe kuvame kakhulu kuma-antioxidants nawo. I-Mother Nature ibeka ama-antioxidants lapho ukuze avimbele amafutha ukuthi angafaki i-oxidizing. Ukwatapheya nawo awunjalo, njengoba uqukethe iqembu lama-antioxidants abizwa nge-polyphenols.

Ngomthamo ophindwe kabili wama-antioxidants, jabulela i-guacamole yakho nge-salsa. Ucwaningo lukhombisa ukuthi le nhlanganisela iholela ekumunceni okukhulu kwe-carotenoids (i-vitamin A-like antioxidants) evela kutamatisi ku-salsa.

I-broccoli

Ngiyaqiniseka ukuthi uzwile ngemiphumela elwa nomdlavuza ye-broccoli. Amandla aqhuba izindlela ze-broccoli zokulwa nomdlavuza avela eqenjini lama-antioxidants abizwa ngokuthi ama-isothiocyanates. I-Broccoli iqukethe ama-isothiocyanate amabili anamandla - i-sulforaphane ne-erucin. I-Broccoli iphinde ibe nekhalori ephansi (ama-calories angu-30 inkomishi ngayinye) kanye ne-fibrous (amagremu angu-2.5 inkomishi ngayinye), okwenza kube ukudla okugcwalisa ukulahlekelwa kwesisindo.

Nansi iresiphi yesaladi ye-broccoli elula ongayenza kalula ngobuningi futhi uyidle isonto lonke.

Izinhliziyo ze-Artichoke

Enye i-antioxidant enamandla engenakwenzeka, i-artichokes iqukethe ama-antioxidants angasiza ekuvimbeleni umdlavuza. Ucwaningo olushicilelwe ku Ijenali Yezolimo Nezokudla Chemistry ithole ukuthi ama-artichokes athole amaphuzu aphezulu kunama-raspberries, ama-strawberry, nama-cherries ngomthamo ophelele we-antioxidant ngokusebenza ngakunye. Inkomishi eyodwa yezinhliziyo eziphekiwe ze-artichoke iletha amagremu angu-7 efayibha ngamakhalori angaphansi kuka-50.

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