12 Magwero Odabwitsa a Antioxidants

Zamkati

• Pistachios
• Bowa
• Khofi
• Fulakesi
• Balere
• Tiyi Wakuda
• Kabichi
• Rosemary
• Mazira
• Peyala
• Burokoli
• Mitima ya Artichoke
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Antioxidants ndi amodzi mwamabuzzwords odziwika bwino pazakudya. Ndipo pazifukwa zabwino: Amalimbana ndi zizindikiro za ukalamba, kutupa, ndipo angathandize ngakhale kuchepetsa thupi. Koma zikafika ku ma antioxidants, zakudya zina-mabulosi abulu, makangaza, ndi zonunkhira ngati sinamoni ndi turmeric zimapeza ulemu wonse. Yakwana nthawi yoti ngwazi zosaimbidwa muzakudya zanu zidzitamandidwe zomwe zikuyenera. Pemphani kuti mupeze nyumba khumi ndi ziwiri zosavomerezeka za antioxidant.

Pistachios

Ngakhale ma pistachio amadziwika bwino chifukwa cha mafuta athanzi, amakhalanso ndi gulu la antioxidants otchedwa flavonoids omwe ali ndi mphamvu zotsutsana ndi kutupa.

Kodi mukudziwa kuti pistachios ndi chiyani? Mumadya kuwirikiza kawiri pa ounce kuposa mtedza wina uliwonse. Sangalalani ngati chotupitsa chathanzi kapena yesani nkhuku yanu ndi chakudya chamadzulo ichi.

Bowa

Bowa ndi chakudya chochepa kwambiri (ma calories okwana 15 pa chikho) chomwe chili ndi Vitamini D. Ngakhale sichili chofiira kwambiri, chofiirira, kapena buluu (mitundu yomwe nthawi zambiri timayanjana ndi zakudya zokhala ndi antioxidant), bowa amakhala ndi Milingo ya antioxidant yapadera yotchedwa ergothioneine. Ergothioneine ndi antioxidant wamphamvu yomwe asayansi ena amati ingagwiritsidwe ntchito pochiza khansa ndi Edzi mtsogolo. Ergothioneine ndichifukwa chake bowa amagwiritsidwa ntchito pazinthu zambiri zosamalira khungu.

Sankhani bowa wa oyisitara: Ali ndi milingo yayikulu kwambiri ya ergothioneine. Chinsinsi chosavuta cha bowa wa oyster wokazinga ndi chiyamikiro chabwino cha steak.

Khofi

Chikho cha Joe m'mawa chimapereka zochulukirapo kuposa tiyi kapena khofi-yodzaza ndi ma antioxidants nawonso. Khofi imakhala ndi antioxidant yotchedwa chlorogenic acid, yomwe imatha kuchititsa kuti mafuta anu oyipa asatayidwe (makutidwe ndi okosijeni amachititsa kuti cholesterol chanu choipa chikule).

Kumbukirani kuti khofi palokha ndi yopanda kalori, ndipo imangoyamba kusokoneza thanzi lanu ndi chiuno chanu mukamawonjezera mankhwala otsekemera, shuga, ndi timitengo ta kirimu wokwapulidwa.

Fulakesi

Mafuta a Flaxseed ndi flaxseed amadziwika kwambiri chifukwa cha kuchuluka kwawo kwa omega-3 mafuta alpha-linolenic acid (ALA). Supuni imodzi yamafuta a fulakesi imakhala ndi magalamu opitilira 6 a ALA, pomwe supuni 2 zamatayala okhala ndi nthaka zimakhala ndi magalamu atatu.

Kulankhula zaumoyo, fulakesi ndi zambiri kuposa kuchuluka kwa ALA. Mulinso ma antioxidants otchedwa lignans. Supuni ziwiri za ufa wothira mafuta zimakhala ndi 300 mg ya lignans pomwe supuni imodzi yamafuta imakhala ndi 30 mg. Kafukufuku akuwonetsa kuti ma lignans amathandizira kulimbana ndi kutupa pochepetsa mapuloteni a C-reactive (chizindikiro chamagazi cha kutupa kwanthawi zonse), komanso angathandize kuchepetsa kuchuluka kwa cholesterol.

Balere

Mukamaganizira za antioxidants, mwina simumajambula mbewu. Kukonza ndi kukonzanso kwa njere kumawavutitsa kukhala ndi thanzi labwino, koma ngati mungadye njerezo mosapangidwanso, ndiye kuti mulinso ndi nkhonya zina. Balere amakhala ndi antioxidant ferulic acid (ngati mungathe kuyika balere wakuda ndibwino kwambiri).

Ferulic acid adawonetsedwa munyama kuti muchepetse zovuta zomwe zimachitika muubongo pambuyo povulala. Balere amatenga mpunga kapena quinoa m'malo mwa zakudya zanu. Saladi yosavuta ya barele imanyamula nkhonya yowonjezera ya protein ndi kuwonjezera kwa mtedza.

Tiyi Wakuda

Tiyi wobiriwira amatenga kulira konse kwa PR, koma tiyi wakuda amakhala ndi nkhonya yofananira m'njira yakeyake. Ngakhale tiyi wobiriwira ali ndi milingo yambiri ya EGCG, antioxidant yomwe ikaphatikizidwa ndi caffeine imatha kukuthandizani kuti muchepetse thupi, tiyi wakuda amakhala ndi antioxidant gallic acid, yomwe ingathandize kulimbana ndi khansa poletsa kufalikira kwa chiwalo chimodzi kupita ku chimzake.

Tiyi wakuda amafunika kukonzekera pang'ono pang'ono kuposa tiyi wobiriwira. Kuti tiyi wakuda wakuda tiyi, bweretsani madzi ku chithupsa chodzaza ndi kutsetsereka kwa mphindi zitatu kapena zisanu.

Kabichi

Zipatso za Acai, vinyo wofiira, ndi makangaza onse amadziwika chifukwa cha kuchuluka kwawo kwa antioxidants otchedwa anthocyanins. Ndicho chomwe chimapatsa zakudya izi mtundu wawo wofiira kwambiri. Chifukwa chake mwina sizosadabwitsa kuti kabichi wofiira ndi wofiirira ndiwonso gwero lalikulu la antioxidant yemweyo yamphamvu.

Anthocyanins amatha kuthandizira kukulitsa thanzi komanso unyamata m'mitsempha yanu, kupewa matenda amtima. Ndipo ngati mankhwala anu a anthocyanins amachokera ku kabichi, mupezanso phindu la ma glucosinolates, antioxidant ena omwe angathandize maselo kulimbana ndi khansa.

Chikho chimodzi cha kabichi chofiira chimakhala ndi zosakwana 30 zopatsa mphamvu ndipo chimakhala ndi magalamu awiri azitsulo zokwanira.Yesani njira iyi yofulumira komanso yosavuta ya fennel ndi kabichi yofiira yomwe ilibe zovala zobiriwira komanso zobiriwira.

Rosemary

Zonunkhira zingapo ndi zitsamba zimadziwika bwino chifukwa chokhala ndi antioxidant. Sinamoni imakhala ndi ma antioxidants omwe amathandiza kuchepetsa magazi m'magazi, pomwe mtundu wa turmeric wa antioxidants umalimbana ndi kutupa.

Rosemary ndiyosiyana-imangoyenda pansi pa radar. Kafukufuku akuwonetsa kuti antioxidant mu rosemary yotchedwa carnosol imatha kuthandiza kupewa matenda a Alzheimer's pomwe imagwiranso ntchito ngati michere yomwe imayendetsa mafuta a rosemary pakuwongolera kukumbukira.

Kuti apange marinade osavuta, olimbikitsa ubongo, zilowerere nkhuku mu supuni zitatu za rosemary yodulidwa mwatsopano, ¼ chikho cha viniga wosasa, ndi mchere wambiri. Zimapanga chimodzi zosaiŵalika chakudya.

Mazira

Mazira akakhala mitu yankhani, nthawi zambiri imakhudzana ndi cholesterol, osati ma antioxidants. Lutein ndi zeaxanthin ndi ma antioxidants awiri omwe amapezeka mu yolk ya mazira (chifukwa china chodyera dzira lonse) zomwe zingathandize kupewa mavuto a masomphenya okhudzana ndi ukalamba. Pama calories 70 okha ndi 6 magalamu a mapuloteni chidutswa, mutha kuwerengera mazira athunthu pazakudya zabwino.

Onani njira 20 zofulumira komanso zosavuta kuphika mazira kuti mupeze mlingo wa lutein ndi zeaxanthin.

Peyala

Avocado amadziwika chifukwa chambiri chokhala ndi mafuta athanzi am'madzi (1/2 peyala ili ndi magalamu 8). Koma nayi malangizo amkati: Zakudya zomwe zili ndi mafuta ambiri sakhala ndi mafuta ambiri. Amayi Achilengedwe amaika ma antioxidants pamenepo kuti ateteze mafuta kuti asapangidwe. Avocados nawonso, chifukwa ali ndi gulu la ma antioxidants otchedwa polyphenols.

Pawiri la antioxidants, sangalalani ndi guacamole yanu ndi salsa. Kafukufuku akuwonetsa kuti kuphatikiza uku kumabweretsa kuyamwa kwakukulu kwa carotenoids (vitamini A-like antioxidants) kuchokera ku tomato mu salsa.

Burokoli

Ndikukhulupirira kuti mwamva zakuthana ndi khansa za broccoli. Mphamvu yoyendetsera njira za broccoli zolimbana ndi khansa zimachokera ku gulu la antioxidants lotchedwa isothiocyanates. Broccoli ili ndi isothiocyanates ziwiri zamphamvu kwambiri - sulforaphane ndi erucin. Broccoli ilinso ndi calorie yochepa (ma calories 30 pa chikho) ndi fibrous (2.5 magalamu pa chikho), zomwe zimapangitsa kukhala chakudya chodzaza thupi.

Nayi njira yosavuta ya saladi ya broccoli yomwe mutha kupanga mosavuta ndikudya sabata yonseyi.

Mitima ya Artichoke

Chida china chosayembekezeka cha antioxidant, artichokes chimakhala ndi ma antioxidants omwe angathandize kupewa khansa. Kafukufuku wofalitsidwa mu Journal of Agricultural and Food Chemistry adapeza kuti atitchoku amapeza kuposa raspberries, sitiroberi, ndi yamatcheri mu mphamvu ya antioxidant pakutumikira. Chikho chimodzi cha mitima ya atitchoku yophika chimapatsa magalamu 7 a fiber osakwana 50 calories.

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