Izinhlobo ezi-5 zokudla okuguga

-Delile

• 1. Izithelo ze-citrus, i-broccoli notamatisi
• 2. Izinhlamvu zokusanhlamvu namafutha
• 3. Imifino ephuzi, ewolintshi noma ebomvu
• 4. Amajikijolo, iwayini netiye eliluhlaza
• 5. Izithelo ezomile, izinkukhu nezinhlanzi zasolwandle

Ukudla okuphumelela kakhulu ukulwa nokuguga ngaphambi kwesikhathi yilokho okunothe kuma-antioxidants, anjengevithamini A, C no-E, i-carotenoids, i-flavonoids ne-selenium, ekwazi ukunciphisa ama-radicals wamahhala. Lawa ma-antioxidants angatholakala ezinhlotsheni eziningi zezithelo, imifino nezinhlamvu, okungukudla okuqhubeka nokufaka isandla ekwehliseni ubungozi bezifo eziningi.

Ukuguga kuyinqubo engokwemvelo yomzimba engasheshiswa yingcindezi, ukungcola, ukuvezwa yilanga kanye nobuthi, yingakho ukubaluleka kwama-anti-oxidants, okubalulekile ekulweni nama-radicals wamahhala, abangelwa yilezi zinto. Ngaphezu kwalokho, ezinye izinto ezikhona ekudleni okusetshenzisiwe nazo zingasheshisa ukuguga, ngakho-ke lokhu kudla kufanele kugwenywe.

1. Izithelo ze-citrus, i-broccoli notamatisi

Izithelo nezithelo ezinombala kakhulu ezifana nomango, i-orange, ipentshisi, i-acerola, i-papaya, i-melon ne-guava nemifino efana ne-broccoli, utamatisi, upelepele kanye ne-kale bacebile ku-vitamin C, owaziwa nangokuthi i-ascorbic acid, eyi-anti-oxidizing ebalulekile i-ejenti, egcwele kakhulu emzimbeni, ikakhulukazi esikhumbeni.

Le vithamini ibalulekile ekuhlanganisweni kwe-collagen, ithanda i-microcirculation, inciphisa ukusabela kwesikhumba futhi isiza nokuvikela isikhumba emisebeni yelanga.

2. Izinhlamvu zokusanhlamvu namafutha

Okunye okusanhlamvu kanye namafutha awo, njengegciwane likakolweni, ummbila, isoya namakinati kanye nokudla okufana namaqanda, isibindi, inyama, inhlanzi nemikhiqizo yobisi kunothile ku-vitamin E, okuyi-vithamini encibilikiswa ngamafutha evikela amaseli ku-lipid peroxidation futhi izinzisa nolwelwesi lwezinye izinhlaka zeselula.

Ngaphezu kwalokho, njengovithamini C, uvithamini E uyasiza nokuvikela isikhumba emisebeni yelanga. Funda ngeminye imisebenzi kavithamini E emzimbeni.

3. Imifino ephuzi, ewolintshi noma ebomvu

Ukudla okufana nemifino enamaqabunga nemifino nezithelo ezinombala ophuzi, owolintshi noma obomvu kanye nezithelo, njengotamatisi, isikwashi, upelepele namawolintshi, kunothe ngama-carotenoid, nawo anezinto ezilwa ne-oxidant.

AmaCarotenoids, ikakhulukazi ama-lycopene, anamandla okuvimbela ukulimala okubangelwa ama-radicals amahhala.

4. Amajikijolo, iwayini netiye eliluhlaza

Izithelo ezibomvu, njenge-acerola, sitrobheli, i-blackberry ne-açaí, ukudla okunothe ngama-flavonoid, izinto ezinomthelela omkhulu ekuvimbeleni ukuguga ngaphambi kwesikhathi.

Ngaphezu kwalokho, iwayini, itiye elimnyama, itiye eliluhlaza kanye nesoya ukudla / iziphuzo nazo ezinama-flavonoid, noma kunjalo, ezinye zazo kufanele zingeniswe ngokulinganisela.

5. Izithelo ezomile, izinkukhu nezinhlanzi zasolwandle

I-Selenium, ekhona ekudleni okufana nezithelo ezomisiwe, izinkukhu, izinhlanzi zasolwandle, ugarlic, utamatisi, ummbila, ubhontshisi, udali, inhlanzi kanye nama-crustaceans, futhi iyisidakamizwa esinamandla esinamandla esivikela ulwelwesi lwamangqamuzana, ama-nucleic acid kanye namaprotheni ekulweni nokonakala kwama-radicals amahhala.

Ngaphezu kwalokho, izifundo eziningana zifakazela ukuthi i-selenium ivimbela ukuvela komonakalo we-DNA obangelwa yimisebe ye-UV. Thola zonke izinzuzo ze-selenium.