Yiba nempilo ngama-Antioxidants

-Delile

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Ufuna ukuhlala uphilile kulobu busika? Layisha ama-antioxidants-aka. izinto ezitholakala kwizithelo, imifino nokunye ukudla okunempilo okusiza ukuvikela kuma-radicals amahhala (ama-molecule ayingozi kusuka ekudleni okonakele, intuthu nokungcolisayo).

Nakhu ukuthi kusebenza kanjani: Ama-radicals mahhala akhululwa ngesikhathi senqubo ye-oxidation, okulapho amangqamuzana omzimba efa futhi athathelwa indawo amaseli amasha, anempilo. Kuzwakala kulula ngokwanele, akunjalo? Awu, uhlobo. Lawa maseli "free radical" empeleni alahlekelwa yi-molecule ebalulekile, ebenza ukuthi bazinamathisele kumaseli aphilile futhi bawahlasele, okwenza ukusabela kochungechunge. Umphumela ungakugulisa isikhathi esifushane (imikhuhlane, umkhuhlane, njll.) Futhi kungenzeka, isikhathi eside (zingaba nomthelela ezinkingeni zenhliziyo, umdlavuza, i-Alzheimer's nezinye izifo).

Faka ama-antioxidants ekudleni okunempilo, okuvimbela ama-radicals wamahhala ekubangeleni ukusabela kochungechunge kwamaseli alimazayo (futhi akugulise). Cabanga ngalawa ma-antioxidants-okuhlanganisa i-beta-carotene, i-lutein, i-lycopene, i-selenium, namavithamini A, C no-E-njengabavikeli bakho bemvelo, avikela amaseli anempilo ekuhlaselweni. Ngakho-ke yikuphi ukudla okunempilo okufanele ngabe ukudla? Nakhu okufanele uthenge ngokuzayo uma ufika esitolo segrosa.

IZITHELO ZE-ANTIOXIDANT

Izithelo ze-antioxidants zifaka amajikijolo, izithelo ezisawolintshi kanye nezithelo ezomisiwe njengama-apricot, umlimi osomisiwe kanye nomisiwe - konke lokhu kudlala indima enkulu ekuvikeleni umzimba wakho nasekugcineni amasosha omzimba aqinile. Gcina lezi zithelo ze-antioxidant ukuze ugcine ukudla okunempilo futhi ugweme ukugula kulobu busika.

• Amabhilikosi
• Ama-apula
• Amajikijolo
• Amagilebhisi
• Ipomegranati
• Amawolintshi
• Isithelo segilebhisi
• Ikhathalophu
• ikiwi
• Umango
• Ubhanana
• Amapentshisi
• Amaplamu
• AmaNectarine
• Utamatisi
• Ikhabe
• Omisiwe

IMIBONO YAMA-ANTIOXIDANT

Lahla isemishi bese upakisha isaladi ukuze uthole isidlo sasemini esigcwele ama-antioxidants anempilo. Isexwayiso: Ukushisisa imifino kunganciphisa izinzuzo zayo zokudla okunomsoco, ngakho ukubheja kwakho okuhle ukuthi udle. Nesithukuthezi amasaladi? Yenza ukudla kwasekuseni okunempilo kunyakazise izaqathe nezinye zezithelo zakho ozithandayo ukuqala usuku ngomthamo onempilo wama-antioxidants ongawaphuza ngokoqobo lapho usiya emsebenzini.

• Ama-Artichokes
• I-asparagus
• Ubhontshisi
• I-broccoli
• Izaqathe
• Ukolweni
• Upelepele Ohlaza Okotshani
• Kale
• Iklabishi Elibomvu
• Ubhatata

IZINDAWO ZE-ANTIOXIDANT / IMBEWU / AMANZI

Ohambeni? Phonsa imbewu ethile ka-sunflower noma amantongomane esikhwameni ngomthamo osheshayo wama-antioxidants anempilo. Enye indlela: Yenza i-avocado, i-tuna noma isemishi lenyama enamafutha usebenzisa isinkwa sikakolweni ophelele.

• Imbewu Yobhekilanga
• Amantongomane
• Ama-Pecans
• Amantongomane
• Izinhlamvu eziphelele

AMAPROTINI AMA-anti-antioxidant

I-Zinc ne-selenium, njengama-antioxidants anempilo ezithelweni nasemifino, isiza ukuqapha ama-radicals wamahhala. Musa nje ukweqisa, ngoba amanye amaprotheni (njengenyama ebomvu) angaba namafutha amaningi. Owadla imifino kuphela? Ayikho inkinga. Ubhontshisi we-Pinto kanye nobhontshisi wezinso kokubili ukudla okuhle kakhulu kwe-antioxidant okuzovikela amaseli akho.

• Ukhwathu
• Inyama ebomvu
• Izinkukhu
• Ubhontshisi
• I-Tuna

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