Khalani wathanzi ndi ma Antioxidants

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Mukuyang'ana kuti mukhalebe athanzi m'nyengo yozizira iyi? Kwezani ma antioxidants-a.k.a. zinthu zomwe zimapezeka mu zipatso, nyama zam'mimba ndi zakudya zina zathanzi zomwe zimathandiza kuteteza ku maulamuliro aulere (mamolekyulu owopsa kuchokera kuzakudya zosweka, utsi ndi zoipitsa).

Umu ndi momwe zimagwirira ntchito: Zopitilira muyeso zimamasulidwa popanga makutidwe ndi okosijeni, ndipamene maselo amthupi amafa ndikusinthidwa ndimaselo atsopano, athanzi. Zikumveka zosavuta, sichoncho? Chabwino, mtundu wa. Maselo "osasunthika mwaulere "wa akusowa mamolekyu ofunikira, omwe amawapangitsa kuti azilumikizana ndi maselo athanzi ndikuwaukira, ndikupangitsa kuti zinthu zisayende bwino. Zotsatira zake zitha kukupangitsani kudwala kwakanthawi kochepa (chimfine, chimfine, ndi zina zambiri) ndipo mwina, nthawi yayitali (itha kubweretsa mavuto amtima, khansa, Alzheimer's ndi matenda ena).

Lowetsani ma antioxidants kuchokera kuzakudya zabwino, zomwe zimalepheretsa zopangira zaulere kupangitsa kuti ma cell owononga (ndi kukupangitsani kudwala) azigwiranso ntchito. Ganizirani za antioxidants-kuphatikizapo beta-carotene, lutein, lycopene, selenium, ndi mavitamini A, C ndi E-monga otetezera anu achilengedwe, kuteteza maselo athanzi kuti asawonongeke. Ndiye ndi zakudya ziti zathanzi zomwe muyenera kudya? Izi ndi zomwe mungasungire nthawi yotsatira mukadzagula golosale.

ANTIOXIDANT ZIPATSO

Zipatso za antioxidants zimaphatikizapo zipatso, zipatso za citrus komanso zipatso zouma monga apricots, prunes ndi zoumba-zonse zomwe zimathandiza kwambiri kuteteza thupi lanu komanso kuteteza chitetezo chamthupi. Sungani zipatso za antioxidant izi kuti mukhale ndi zakudya zabwino komanso kupewa kudwala nthawi yozizira.

• Apurikoti
• Maapulo
• Zipatso
• Mphesa
• Khangaza
• Malalanje
• Chipatso champhesa
• Kantalupu
• kiwi
• Mango
• Nthochi
• Amapichesi
• Kukula
• Nectarines
• Tomato
• Chivwende
• Zoumba

ZOTHANDIZA MASABATA

Chotsani sangweji ndikunyamula saladi ya nkhomaliro ya chakudya chapakati pa tsiku lodzaza ndi antioxidants wathanzi. Chenjezo: Kutenthetsa ndiwo zamasamba kumatha kuchepetsa phindu lawo la thanzi, ndiye kuti kubetcha kwanu ndikwabwino. Kutopa ndi saladi? Pangani chakudya cham'mawa chogwedezeka ndi kaloti ndi zipatso zina zomwe mumakonda kuti muyambe tsikulo ndi mankhwala athanzi omwe mutha kumwa mukamapita kuntchito.

• Matenda
• Katsitsumzukwa
• Beets
• Burokoli
• Kaloti
• Chimanga
• Tsabola Wobiriwira
• Kale
• Kabichi Wofiira
• Mbatata Yokoma

MITUNDU YA NTHAWI / MBEWU / NKHOSA ZA Antioxidant

Mukuyenda? Ikani nyemba za mpendadzuwa kapena mtedza mu thumba kuti mupeze mankhwala ofulumira a antioxidants. Njira ina: Pangani avocado, tuna kapena sangweji yanyama yowonda pogwiritsa ntchito mkate wambewu.

• Mbewu za mpendadzuwa
• Njuchi
• Pecans
• Walnuts
• Mbewu zonse

ANTIOXIDANT PROTEINS

Zinc ndi selenium, mofanana ndi ma antioxidants athanzi mu zipatso ndi ndiwo zamasamba, amathandizira kuteteza motsutsana ndi ma free radicals. Osangochulukirapo, chifukwa mapuloteni ena (monga nyama yofiira) amatha kukhala ndi mafuta ambiri. Wamasamba? Palibe vuto. Nyemba za pinto ndi nyemba za impso zonse ndi zakudya zabwino kwambiri za antioxidant zomwe zimateteza maselo anu.

• Oysters
• Nyama Yofiira
• Nkhuku
• Nyemba
• Tuna

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