Umzimba ubukeka kuthinteke ngezindlela eziningi ngokucindezela okwenziwe nge-oxidative okuholela ekugugeni nasekufeni kwamaseli futhi okuhlobene nezifo eziningi, kusuka kumdlavuza kuya kwizifo eziwohlozayo emzimbeni wethu. Yingakho ukuthatha ukudla okulwa ne-antioxidant akuyona nje kuphela imibuzo yobuhle, kepha futhi nempilo.
Kulokhu sinesifiso sobuhle, ngoba lokhu ukucindezeleka okwenziwe nge-oxidative kusheshisa inqubo yokuguga lomzimba kuwo wonke amaphuzu alo. Yize ukuguga kungenakugwemeka, iqiniso ukuthi kungenzeka ukubambezela le nqubo ngezindlela eziningana futhi enye yazo ukunakekela ukudla kwakho ukuze ujabulele izinzuzo zama-antioxidants.
Amathiphu
Yize sikufaka lokhu kudla okulwa ne-antioxidant ekudleni kwethu, akuzona ukuphela kwesici okufanele usicabangele. Imiphumela yama-antioxidants iyabonakala noma nini lapho sigxila ekudleni okunempilo futhi okusisiza ukuba sibe ngcono. Kumele gwema ukudla okuthosiwe noshukela okwandisa ingcindezi ye-oxidative amaseli futhi asenze sibe neminyaka edlule. Kuphela uma sigxila ekuphileni impilo enempilo lapho sizobona umehluko.
Izithelo ezibomvu
Izithelo ezibomvu zimnandi, kepha ngaphezu kokunikeza ukunambitheka okukhulu osukwini lwethu nosuku, zisinikeza amavithamini amaningi afana novithamini C, okusisiza ukuba silondoloze i-collagen. Kepha futhi ziyizithelo ezinama-antioxidants amaningi. Amajikijolo, ama-blueberries nama-raspberries izithelo ezihlwabusayo kakhulu, yize bengekho unyaka wonke. Kodwa-ke, kulezi zinsuku siphinde sizithole zifriziwe ukuze zikwazi ukwenza ama-smoothies ngazo. Lawa ma-antioxidants asigcina sisebancane kepha futhi asiza ukuvimbela i-cholesterol nesifo senhliziyo.
Broccoli
Lokhu okunye kokudla okukhulunywe ngakho kakhulu futhi okungabonakala kakhulu ekuphekeni okunempilo, ngoba kusilethela izinzuzo ezinkulu. Kuyasiza nokulwa nezinhlobo ezithile zomdlavuza. I- i-broccoli ingumthombo omuhle ka-vitamin C futhi inezinto zesulfure okuyizona ezinikeza lokho kuthinta i-antioxidant. Kuwukudla okusisiza ukuthi sihlale siphilile. Kodwa-ke, kufanele uzame ukuyithatha iluhlaza noma ishunqiswe cishe imizuzu emine ukuyivimba ukuthi ingalahlekelwa yimpahla yayo.
utamatisi
Okunika iningi lamatamatisi umbala wazo obomvu i-antioxidant, i-lycopene, esisiza ukuthi sihlale sibancane. Ngaphezu kwalokho, utamatisi usisiza ukugcina impilo yesikhumba ngoba nayo inayo amavithamini antioxidant njengo-E no-C ezidingekayo ukuvimbela ukuguga.
Izithelo ezomile
Amantongomane aphile saka ngoba zisinikeza amavithamini namaminerali, kepha okuqukethwe kwabo ngamandla amaningi kusho ukuthi ngaso sonke isikhathi kufanele sibathathe ngokulinganisela. Lawa nati aqukethe amafutha anempilo enza isikhumba sethu sihlale siphilile futhi sinwebeka, sigweme leyo mibimbi. Kepha futhi bane-vitamin E ne-beta-carotene abasisiza ukuthi sigweme leyo radicals yamahhala ekhulisa isikhumba sethu.
I-chocolate emnyama
Ushokoledi ungukudla okuthandwa cishe wonke umuntu, kepha kufanele kudliwe ngokulinganisela ngenxa yamandla asinika wona. Ngaphezu kwalokho, inguqulo enempilo yiyona ene-cocoa engaphezu kwama-80%, ngoba lokhu kunciphisa nomthelela kashukela namafutha. Lo tshokholethi usisiza ngomqondo wokuthi unikeza ama-antioxidants afana namakatechini nama-flavonoid lokho kusisiza ukuthi sihlale siphilile futhi sisebancane. Yize kunjalo kungukudla okufanele kuthathwe ngokulinganisela njengamantongomane ngokudla kwawo kwekhalori, ukuze kungabi ukudla okuyingozi empilweni yethu.