Los antioxidants Ziyimfuneko kakhulu kubomi bethu bemihla ngemihla, umzimba wethu uyazifuna ukugcina isenzo se-radicals yamahhala emzimbeni.
Kukho ukutya okunamanqanaba aphezulu e-antioxidants ngaphakathi, oku kuya kukunceda ukukhusela umzimba wakho ukuhlaselwa kwangaphandle kwaye ugcine usempilweni kwaye umncinci. Okulandelayo, siya kukuxelela ukuba zeziphi ekufuneka uzijonge ukunyusa i-antioxidants ngokutya kwakho.
Kwindalo kukho ukutya okuninzi okusinceda sonyuse la manqanaba, ngezantsi siza kukuxelela malunga nabo, kunye neempawu i-antioxidants yendalo.
I-antioxidants yendalo
Ii-Antioxidants zikhusela iiseli zomzimba wakho kuhlaselo lweeradicals zasimahla. Iiradicals zasimahla ziiathom ezingazinzanga ezizama ukufumana i-electron abangenayo kwamanye amacandelo ukuze zizinze ngakumbi.
Ngexesha lale nkqubo, bahlasela iimolekyuli ezisondeleyo kwaye beba i-electron yabo, ibangela ukuba ibe yi-radical yamahhala kwaye ibangele ukusabela kwekhonkco okuphazamisa ukusebenza kweseli. Okubangela ukufa kweeseli.
Lo monakalo obangelwa yi-radicals yasimahla yi-oxidation, echaphazela ngokuthe ngqo izicubu ezenza umzimba, zombini iiprotheni zeselula, iimbumba, iDNA, yonke into eyenza ulusu. Ukuprintwa kweeradicals kuboniswa ngendlela yemibimbi kunye namabala.
Ukutya kusinceda ukuba sizisuse emzimbeni wethu, zisithintele ukuba zingasichaphazeli kwaye zisenze umonakalo. Ukongezelela, bayalibazisa kwaye banqande izifo ezahlukeneyo. Iimpawu ze-antioxidants zinokufumaneka kwi:
- IiVithamini zamaqela A, C kunye no-E.
- Zinc.
- Selenium.
- Beta carotenes.
Kukho iintlobo ezahlukeneyo ze-antioxidants, esinokuthi sifumane ekutyeni, ngezantsi sikuxelela ukuba zahlulwe njani:
- Beta carotenes.
- Lutein.
- I-Vitamin A.
- Uvithamini C.
- Uvithamini E.
- Selenium.
- I-Lycopene.
Ukutya okunotye kakhulu kwii-antioxidants
Emva koko siyakushiya uluhlu olunomdla kakhulu lokutya Zine-antioxidants eninzi, qaphela ukuba uzibandakanye kwisidlo sakho kunye nobomi bakho bemihla ngemihla.
- Iminqatha.
- Iimango
- Ithanga.
- Ibrokholi.
- Izambane eliswiti.
- Calabation
- Chard.
- Ispinatshi.
- Utamatisi.
- Ujodo.
- UPomelo
- Ukutya okuziinkozo
- Imifuno.
- Isonka esipheleleyo.
- Amantongomane.
- Iipapayas
- Amaqunube kunye namaqunube.
- Orenji.
- Ikiwi.
- IiWalnuts.
- Imbewu.
- Kale.
- Iziqhamo zehlathi.
- Iitsheri
- Iirasberries
- Amaqunube amnyama.
- Iiblueberries
- Iimbotyi ezimhlophe.
- Iimbotyi.
- Iimbotyi
- Amakhowa
- Amakhowa.
- Iiamangile
- Amanqatha
- Iipistachios
- Iintsiba.
- Cocoa.
- Iiapile
- Iti eluhlaza.
- Isitshizi.
- Ubisi.
- Amaqanda.
- Iitapile.
- Uzucchini.
- Ibrussels sprouts.
- Amajikijolo eGoji.
- Amaqunube.
- Iidiliya.
- Icantaloupe.
- Iitangerines
- Ilamuni.
- Iziqhushumbisi.
- Utyani.
- Ipapaya.
yi
Izibonelelo zokutya okutyebileyo kwi-antioxidants
Oku kutya kukwasinceda ukuba sigcine impilo entle:
- Iyomeleza i inkqubo yomzimba.
- Ivuselela imbonakalo ye piel.
- Yilwa iimpawu ze ukuguga ngaphambi kwexesha.
- Iyanciphisa ukudumba.
- Yehlisa iingozi zokubandezeleka Umhlaza.
- Ithintela iingxaki zengqondo.
- Khusela eyethu Intliziyo.
Konke oku kutya kunokukunceda uhlale usempilweni. Abagcini nje ukubonelela nge-antioxidants, kodwa kunye neenzuzo ezinkulu kumzimba, kuba ngaphakathi sinokufumana iivithamini, iiminerali, iiprotheni, iifayibha, i-fatty acids enempilo, i-omega 3 kunye nesixa esikhulu sezondlo ongafanele uziphose.
Ukugcina ukutya okunempilo, kufuneka ulandele ukutya okuncinci kumafutha ahluthayo, usebenzise kathathu ngeveki, uhambe, ukhwele ibhayisekile okanye uqubhe ukuze umzimba uhlale usebenza kwaye ungagqwali. Ukongeza, kubaluleke kakhulu ukwazi ukuba ungawakhetha njani amaxesha okutya kunye nesixa solwelo esilungenisayo emzimbeni.
Njenge, akukho ukutya okumangalisayo ukuba kulibazisa ukuguga kwemvelo komzimba, nangona kunjalo, oku kutya kunokunceda ukulibazisa kunye nokugcina amanqanaba amahle. Ngokukodwa ukuba sigxininisa iti eluhlaza, ikhala, ioli yomnquma, iwayini ebomvu, okanye iimveliso zobisi ezinamafutha aphantsi.
Fumana ukutya okumgangatho ophezulu ukuze izondlo kunye nexabiso lezondlo ezifunyanwa ngumzimba wakho zezona ziluncedo kakhulu. Eyona nto kukuthenga iimveliso kuyo ukulima eziphilayo kunye nezitshabalalisi free, ukuba nangona ixabiso layo lemarike liphezulu, kuyacetyiswa ukuba unikezele ixesha elingakumbi kunye nomgudu othile kwizinto esizidlayo.