Zakudya 15 Zolemera Antioxidants

Zamkati

• Zakudya zazikulu zomwe zili ndi ma antioxidants
• Kodi zakudya za antioxidant ndi ziti?

Zakudya zokhala ndi ma antioxidants ndi zipatso ndi ndiwo zamasamba zokhala ndi mavitamini A, C kapena E, komanso beta-carotene, mchere monga selenium ndi zinc, ndi ma amino acid monga cysteine ​​ndi glutathione.

Palinso zinthu zina za antioxidant, monga bioflavonoids zomwe zimapezeka, mwachitsanzo, mu mphesa kapena zipatso zofiira. Onani kuti 6 antioxidants ndi yofunika kwambiri.

Zakudya zina zokhala ndi ma antioxidants zitha kukhala:

Zakudya zazikulu zomwe zili ndi ma antioxidants

Zakudya zokhala ndi ma antioxidants makamaka zipatso ndi ndiwo zamasamba, ngakhale sizokhazo.

Zitsanzo zina za antioxidants mu zakudya zabwino ndi izi:

1. Betacarotene - Masamba ofiira / lalanje / achikasu ndi zipatso, monga dzungu, beets, broccoli, kaloti, kabichi, ma apricots owuma, mavwende kapena nandolo;
2. Vitamini C - Acerola, broccoli, cashew, kabichi, sipinachi, kiwi, lalanje, mandimu, mango, vwende, sitiroberi, papaya kapena phwetekere;
3. Vitamini E - Mpunga wa Brown, amondi, chiponde, mtedza waku Brazil, yolk ya dzira, nyongolosi ya tirigu, chimanga, mafuta a masamba (soya, chimanga ndi thonje) ndi mbewu ya mpendadzuwa;
4. Ellagic asidi - Zipatso zofiira, mtedza ndi makangaza.
5. Anthocyanins - Letesi yofiirira, mabulosi akutchire, açaí, maula ofiira, biringanya, anyezi wofiira, chitumbuwa, rasipiberi, gwafa, jabuticaba, sitiroberi ndi kabichi wofiira;
6. Bioflavonoids - Zipatso za zipatso, mtedza ndi mphesa zakuda;
7. Akatolika - Tiyi wobiriwira, sitiroberi kapena; mphesa;
8. Chitalu - Linseed kapena nyemba za soya;
9. Lycopene - Gwava, chivwende kapena phwetekere;
10. Kandachime 3 - Mchere wa tuna, mackerel, salimoni, sardines, chia ndi nthangala kapena mafuta a masamba;
11. Zolemba - Zipatso, zipatso zouma, mbewu zonse, anyezi, tiyi wobiriwira, maapulo, mtedza, soya, tomato, mphesa zofiira ndi vinyo wofiira;
12. Kugonjera - Koko, mphesa yofiira kapena vinyo wofiira;
13. Selenium - Oats, nkhuku, maamondi, mtedza ku Brazil, chiwindi, nsomba, mtedza, nsomba, mbewu za mpendadzuwa kapena tirigu wathunthu;
14. Nthaka - Nkhuku, nyama, njere zonse, nyemba, nsomba, mkaka kapena mtedza;
15. Cysteine ​​ndi glutathione - nyama yoyera, tuna, mphodza, nyemba, mtedza, mbewu, anyezi kapena adyo.

Mavwende a mavwende amakhala ndi beta carotene ndi vitamini C. Njerezo zimakhala ndi vitamini E wambiri, komanso zinc ndi selenium. Vwende smoothie wokhala ndi mbewu ikhoza kukhala njira yogwiritsira ntchito mphamvu zonse za antioxidant za chivwende.

Kodi zakudya za antioxidant ndi ziti?

Zakudya za antioxidants zimathandiza kupewa matenda monga Alzheimer's, khansa komanso matenda amtima.

Antioxidants amakonda magwiridwe antchito amthupi mthupi lonse, motsutsana ndi kuwonongeka kwa kupsinjika kapena kusadya bwino, mwachitsanzo. Dziwani zambiri pa: Kodi ma Antioxidants ndiotani komanso kuti ndiotani.