Zomwe ma Antioxidants ndi zomwe ali

Zamkati

• Okhazikika mwaulere ndi zovuta zawo
• Momwe ma antioxidants amagwirira ntchito
• Mitundu ya Antioxidants
• Antioxidants mu zowonjezera ndi zodzoladzola

Antioxidants ndi zinthu zomwe zimalepheretsa kuwonongeka kwa ma cell osafunikira, omwe amakonda kukalamba kwamaselo, kuwonongeka kwa DNA komanso mawonekedwe a matenda monga khansa. Zina mwa ma antioxidants odziwika kwambiri ndi vitamini C, yomwe imatha kupezeka mu zipatso za zipatso monga lalanje, chinanazi ndi cashew.

Ma antioxidants amatha kupezeka mu zakudya zachilengedwe, mavitamini ndi michere yothandizira, komanso kukongola ndi mafuta odana ndi ukalamba. Komabe, zowonjezera ma antioxidant, monga zowonjezera zilizonse, ziyenera kulangizidwa ndi dokotala kapena wazakudya.

Okhazikika mwaulere ndi zovuta zawo

Zoyeserera zaulere ndimamolekyulu osakhazikika mthupi, omwe amafufuza ma elekitironi m'maselo oyandikana nawo kapena mamolekyulu kuti akhale okhazikika. Mwachitsanzo, posaka ma elekitironi m'maselo, amatha kuwononga magwiridwe awo, zomwe zingayambitsenso kusintha kwa DNA.

Mwa kufikira ma molekyulu am'magazi, mwachitsanzo, kusintha kwaulere kumatha kuyambitsa matenda a atherosclerosis, mwachitsanzo, omwe pang'onopang'ono amatsogolera ku kutsekeka kwa mitsempha yamagazi.

Komabe, zopitilira muyeso nthawi zonse zimakhalabe mthupi, ngakhale mwa anthu athanzi, chifukwa ndizotsatira zamthupi. Mwachitsanzo, popuma, mpweya wabwino umapangidwa, womwe ndi wofala kwambiri m'thupi.

Momwe ma antioxidants amagwirira ntchito

Antioxidants amagwira ntchito popweteketsa ma elekitironi omwe akusowa pamagetsi aulere, chifukwa chake amakhala mamolekyulu okhazikika omwe samafika kuma cell kapena mamolekyulu ena ofunikira thupi.

Chifukwa chake, amathandizira kupewa mavuto monga:

• Kukalamba
• Matenda amtima;
• Atherosclerosis;
• Khansa;
• Matenda a Alzheimer;
• Matenda am'mapapo.

Zakudyazi ndizofunikira kwambiri popereka ma antioxidants, ndipo zimathandizanso kuwonjezeka kwa zopitilira muyeso zaulere. Chakudya choyenera chimapatsa antioxidants zambiri kuposa momwe zimathandizira kupanga zopangira zaulere, zomwe zimapangitsa thanzi ndikuchedwa kukalamba.

Mitundu ya Antioxidants

Pali mitundu iwiri ya ma antioxidants:

• Zosatha: ndi michere yomwe mwachilengedwe imapangidwa ndi thupi yomwe imagwira ntchito ma antioxidant, komanso yotengera zinthu monga zakudya, kupsinjika ndi kugona. Ndi ukalamba, kupanga kotereku kumachepa.
• Zachilendo: Ndi mavitamini ndi michere yomwe imachokera ku zakudya ndipo imakhala ngati antioxidants m'thupi, yayikulu ndi mavitamini A, C, E, flavonoids, carotenoids, lycopene, mkuwa, zinc ndi selenium.

Pokhala ndi zakudya zosiyanasiyana zolemera zipatso, ndiwo zamasamba ndi zakudya zonse, ndizotheka kupeza ma antioidants ambiri, omwe angathandize kukhala ndi thanzi komanso kupewa ukalamba.

Zitsanzo zina za zakudya zophera antioxidant ndi tomato, acerola, lalanje, sitiroberi, mphesa, kabichi, watercress, broccoli, kaloti, chia ndi nthanga za fulakesi, mtedza waku Brazil ndi mtedza wa cashew. Onani Mndandanda wa ma antioxidants abwino kwambiri.

Antioxidants mu zowonjezera ndi zodzoladzola

Ma antioxidants amathanso kupezeka muzakudya zopatsa thanzi komanso zodzikongoletsera zotsutsana ndi ukalamba. Zitsanzo zina zamankhwala okhala ndi ma antioxidants ndizophatikiza mavitamini ambiri, omega-3 zowonjezera, zowonjezera vitamini C ndi beta-carotene. Onani zambiri za Ma Antioxidants mu makapisozi.

Pazodzikongoletsera, ma antioxidants amagwiritsidwa ntchito popewa kukalamba msanga. Zogulitsazi nthawi zambiri zimagwiritsa ntchito mitundu yoposa imodzi ya antioxidant, nthawi zambiri kuphatikiza ndi collagen, chifukwa izi zimawonjezera phindu pakhungu.

Ndikofunika kukumbukira kuti antioxidant supplementation iyenera kuchitidwa molingana ndi malangizo a dokotala kapena katswiri wazakudya, komanso kuti chakudya chopatsa thanzi ndichofunikira kuti ma antioxidants akwaniritsidwe.