Mitundu 5 yazakudya zotsutsana ndi kukalamba

Zamkati

• 1. Zipatso za citrus, broccoli ndi tomato
• 2. Mbewu ndi mafuta
• 3. Masamba achikasu, achikasu kapena ofiira
• 4. Zipatso, vinyo ndi tiyi wobiriwira
• 5. Zipatso zouma, nkhuku ndi nsomba

Zakudya zothandiza kwambiri kuthana ndi kukalamba msanga ndizomwe zimakhala ndi ma antioxidants, monga vitamini A, C ndi E, carotenoids, flavonoids ndi selenium, zomwe zimatha kupewetsa zopitilira muyeso zaulere. Ma antioxidantswa amatha kupezeka m'mitengo yambiri, ndiwo zamasamba ndi mbewu, zomwe ndi zakudya zomwe zimathandizanso kuti muchepetse matenda ambiri.

Kukalamba ndi njira yachilengedwe ya thupi yomwe imatha kupitilizidwa ndi kupsinjika, kuipitsidwa, kutentha kwa dzuwa ndi poizoni, chifukwa chake kufunikira kwa ma anti-oxidants, omwe ndi ofunikira kuthana ndi zopitilira muyeso zaulere, zoyambitsidwa ndi izi. Kuphatikiza apo, zinthu zina zomwe zimapezeka muzakudya zosinthidwa zimathanso kukalamba, chifukwa chake zakudya izi ziyenera kupewedwa.

1. Zipatso za citrus, broccoli ndi tomato

Zipatso zamitengo ya zipatso ndi zipatso za mitundu yambiri monga mango, lalanje, pichesi, acerola, papaya, vwende ndi guava ndi ndiwo zamasamba monga broccoli, tomato, tsabola ndi kale zili ndi vitamini C wambiri, wotchedwanso ascorbic acid, womwe ndi anti-oxidizing yofunika kwambiri wothandizira, wochuluka kwambiri m'thupi, makamaka pakhungu.

Vitamini uyu ndi wofunikira pakuphatikizana kwa collagen, amakonda microcirculation, amachepetsa khungu komanso amathandizanso kuteteza khungu ku dzuwa.

2. Mbewu ndi mafuta

Njere zina monga chimanga, chimanga, soya ndi chiponde ndi zakudya monga mazira, chiwindi, nyama, nsomba ndi mkaka zili ndi vitamini E, womwe ndi mavitamini osungunuka ndi mafuta omwe amateteza maselo ku lipid peroxidation komanso imakhazikika pakhungu la ma cell ena.

Kuphatikiza apo, monga vitamini C, vitamini E imathandizanso kuteteza khungu ku dzuwa. Phunzirani za ntchito zina za vitamini E m'thupi.

3. Masamba achikasu, achikasu kapena ofiira

Zakudya monga masamba a masamba ndi chikasu, lalanje kapena zofiira zamasamba zamasamba ndi zipatso, monga tomato, sikwashi, tsabola ndi malalanje, ndizolemera ma carotenoids, omwe amakhalanso ndi anti-oxidant.

Carotenoids, makamaka ma lycopene, amatha kuletsa kuwonongeka komwe kumachitika chifukwa cha zinthu zopanda pake zaulere.

4. Zipatso, vinyo ndi tiyi wobiriwira

Zipatso zofiira, monga acerola, sitiroberi, mabulosi akutchire ndi açaí, ndi zakudya zokhala ndi flavonoids, zinthu zomwe zimathandizira kwambiri pakukalamba msanga.

Kuphatikiza apo, vinyo, tiyi wakuda, tiyi wobiriwira ndi soya ndi zakudya / zakumwa zomwe zilinso ndi flavonoids, komabe, zina mwa izo ziyenera kumenyedwa pang'ono.

5. Zipatso zouma, nkhuku ndi nsomba

Selenium, yomwe imapezeka muzakudya monga zipatso zouma, nkhuku, nsomba, adyo, tomato, chimanga, soya, mphodza, nsomba ndi nkhanu, ndiyonso anti-oxidant yomwe imateteza ma cell, ma nucleic acid ndi mapuloteni motsutsana ndi kuwonongeka kwa ma radicals aulere.

Kuphatikiza apo, kafukufuku wowerengeka akutsimikizira kuti selenium imalepheretsa kupezeka kwa kuwonongeka kwa DNA komwe kumayambitsidwa ndi radiation ya UV. Dziwani zabwino zonse za selenium.