Ukudla Oku-15 Okunothile Kuma-Antioxidants

-Delile

• Ukudla okuyinhloko okunothe ngama-antioxidants
• Yini ukudla kwe-antioxidant?

Ukudla okunothile ngama-antioxidants yizithelo nemifino enezinga eliphezulu lamavithamini A, C noma E, kanye ne-beta-carotene, amaminerali afana ne-selenium ne-zinc, nama-amino acid afana ne-cysteine ​​ne-glutathione.

Kukhona nezinye izinto ze-antioxidant, ezinjenge-bioflavonoids ezitholakele, ngokwesibonelo, kumagilebhisi noma izithelo ezibomvu. Bona ukuthi yimaphi ama-antioxidants ayi-6 abalulekile.

Okunye ukudla okunothile ngama-antioxidants kungaba:

Ukudla okuyinhloko okunothe ngama-antioxidants

Ukudla okunothile ngama-antioxidants ikakhulukazi izithelo nemifino, yize kungekona kuphela.

Ezinye izibonelo zama-antioxidants ekudleni okunothile yilezi:

1. Betacarotene - Imifino ebomvu / ewolintshi / ephuzi nezithelo, ezifana namathanga, ama-beet, i-broccoli, izaqathe, iklabishi, amabhilikosi omisiwe, amakhabe noma uphizi;
2. Uvithamini C - Acerola, i-broccoli, i-cashew, iklabishi, isipinashi, i-kiwi, i-orange, ulamula, imango, ibhece, isitrobheli, upopo noma utamatisi;
3. Uvithamini E - Irayisi elinsundu, i-alimondi, amantongomane, inathi yaseBrazil, isikhuphasha samaqanda, igciwane likakolweni, ummbila, uwoyela wemifino (isoya, ummbila nokotini) nembewu yejongilanga;
4. I-Ellagic acid - Izithelo ezibomvu, amantongomane nepomegranati.
5. Ama-Anthocyanins - Ulethisi onsomi, ijikijolo, i-açaí, iplamu ebomvu, isitshalo seqanda, u-anyanisi obomvu, i-cherry, okusajingijolo, i-guava, i-jabuticaba, i-sitrobheli kanye neklabishi elibomvu;
6. Ama-Bioflavonoids - Izithelo ze-Citrus, amantongomane namagilebhisi amnyama;
7. AmaKhathekin - Itiye elihlaza, sitrobheli noma; amagilebhisi;
8. Isoflavone - Imbewu yelinisi noma yesoya;
9. I-Lycopene - Ugwava, ikhabe noma utamatisi;
10. I-Omega 3 - I-tuna, i-mackerel, i-salmon, i-sardine, i-chia nembewu yefilakisi noma uwoyela wemifino;
11. Ama-polyphenols - Amajikijolo, izithelo ezomisiwe, okusanhlamvu okuphelele, u-anyanisi, itiye eliluhlaza, ama-apula, amantongomane, isoya, utamatisi, amagilebhisi abomvu newayini elibomvu;
12. I-Resveratrol - Ukhokho, amagilebhisi abomvu noma iwayini elibomvu;
13. Selenium - Ama-oats, izinkukhu, ama-alimondi, amantongomane aseBrazil, isibindi, ukudla kwasolwandle, amantongomane, inhlanzi, imbewu ye-sunflower noma ukolweni ophelele;
14. Izinki - Izinkukhu, inyama, okusanhlamvu okuphelele, ubhontshisi, izinhlanzi zasolwandle, ubisi noma amantongomane;
15. ICysteine ​​kanye ne-glutathione - inyama emhlophe, i-tuna, udali, ubhontshisi, amantongomane, imbewu, u-anyanisi noma u-garlic.

Umuthi wamakhabe ugcwele i-beta carotene novithamini C. Imbewu iqukethe inani elikhulu likavithamini E, kanye ne-zinc ne-selenium. I-watermelon smoothie enembewu ingaba yindlela yokusebenzisa wonke amandla we-antioxidant wekhabe.

Yini ukudla kwe-antioxidant?

Ukudla okune-antioxidant kusiza ukuvikela izifo ezifana ne-Alzheimer's, umdlavuza nesifo senhliziyo.

Ama-antioxidants akhetha ukusebenza kahle kwamaseli emzimbeni wonke, aphikisana nomphumela olimazayo wokuxineka noma ukudla okungafanele, ngokwesibonelo. Thola okuningi ku: Yini ama-Antioxidants nokuthi enzelwe ini.