12 Zvinoshamisa Zvinyorwa zveAntioxidants

Zvemukati

• Pistachios
• Howa
• Kofi
• Flax
• Bhari
• Tema Dema
• Kabichi
• Rosemary
• Mazai
• Avocado
• Broccoli
• Artichoke Mwoyo
• Zvimwe pane SHAPE.com:
• Ongororo ye

Antioxidants ndeimwe yeanonyanya kufarirwa chikafu buzzwords. Uye nezvikonzero zvakanaka: Vanorwisa zviratidzo zvekuchembera, kuzvimba, uye vanogona kutobatsira nekuderedza uremu. Asi kana zvasvika kune antioxidants, zvimwe zvekudya-blueberries, mapomegraneti, uye zvinonhuwira sekinamoni uye turmeric-kuwana kubwinya kwese. Yasvika nguva yemagamba asina kuzivikanwa mukudya kwako kuti awane kurumbidzwa kwaanokodzera. Verenga pamusoro pepamusoro gumi nembiri isingakosheswe antioxidant powerhouses.

Pistachios

Nepo mapistachios achinyanyo kuzivikanwa nemafuta avo ane hutano, iwo zvakare ane kirasi yeantioxidants inodaidza flavonoids ine yakasimba anti-kupisa masimba.

Iwe unoziva chii chimwe chakakosha nezve pistachios? Iwe unosvika pakudya zvakapetwa kaviri paunzi pane chero imwe nati. Nakidzwa navo seyakanaka tudyo kana kuyedza ivo pahuku yako neyakagwinya chikafu chikafu.

Howa

Howa chikafu chikuru chakaderera-calori (macalorie gumi chete pamukombe) anewo Vitamin D. Kunyange zvazvo asina kudzika tsvuku, yepepuru, kana yebhuruu (mavara atinowanzo batanidza ne antioxidant-rich foods), howa hune zvakawanda. mazinga eiyo yakasarudzika antioxidant inonzi ergothioneine. Ergothioneine ine antioxidant ine simba iyo mamwe masayendisiti anoti inogona kushandiswa kurapa gomarara neAIDS mune ramangwana. Ergothioneine zvakare chikonzero nei mushroom inotorwa ichishandiswa mune zvakawanda zvigadzirwa zvekuchengetedza ganda.

Sarudza oyster howa: Iwo ane akakwira mazinga eergothioneine. Iyi nzira yakajeka yeiyo oyster yakabikwa howa ndiyo yekurumbidza kwakakwana kune steak.

Kofi

Mukombe waJoe mangwanani unonunura zvakapfuura pfuti ye caffeine-yakazara nema antioxidants futi. Kofi ine antioxidant inonzi chlorogenic acid, iyo inogona kuve inokonzeresa kugona kwayo kudzivirira iyo oxidation yeakaipa cholesterol yako (oxidation inoita kuti cholesterol yako yakaipa iwedzere).

Rangarira kuti kofi pachayo haina koriori yemahara, uye inongotanga kukanganisa hutano hwako uye chiuno kana iwe ukawedzera zvinotapira manyuchi, shuga, uye gobs yekwapu kirimu.

Flax

Mafuta eflakisi nemafuta eflakisi anonyanya kuzivikanwa nehurema hwayo hwe omega-3 mafuta alpha-linolenic acid (ALA). Chipunu chimwe chemafuta eflaxseed chine zvinopfuura magiramu matanhatu eALA, nepo maspuni maviri emafuta eflakisi ane magiramu matatu.

Kutaura kunovaka muviri, furakisi yakawanda kupfuura kungoita dosi reALA. Iyo zvakare ine antioxidants inonzi lignans. Mahwendefa maviri emafuta eflakisi ane anosvika mazana matatu emamiriyoni emaLignans nepo kapuni imwe yemafuta iine 30 mg. Kutsvagurudza kunoratidza kuti lignans anobatsira kurwisa kuzvimba nekudzikisa C-inoshanda mapuroteni (muropa mucherechedzo wekuzvimba), uye vanogona zvakare kubatsira kudzikisa cholesterol mwero.

Bhari

Paunofunga nezve antioxidants, iwe pamwe haufanire zviyo. Kugadziriswa nekunatsiridzwa kwezviyo kunodzibvisa pakudya kwayo, asi kana iwe ukadya zviyo muchimiro chazvo chisina kucheneswa, iwe uri mune yekuwedzera hutano punch. Bhari ine antioxidant ferulic acid (kana iwe uchigona kuisa maoko ako pabhari dema zvinotova nani).

Ferulic acid yakaratidzirwa mumhuka kudzikisa zvakashata muuropi zvichitevera sitiroko. Bhari inotsiviwa nemupunga kana quinoa mukudya kwako. Iyi iri nyore bhari saladhi inotakura yakawedzera protein punch pamwe nekuwedzera kwehazelnuts.

Tema Dema

Green tii inowana iyo PR buzz, asi nhema tii inorongedza yakaenzana hutano punch nenzira yayo. Kunyange zvazvo green tea ine yakakwira EGCG, an antioxidant iyo kana yakasanganiswa ne caffeine inogona kukubatsira kuderedza uremu, black tea ine high levels of the antioxidant gallic acid, inogona kubatsira kurwisa gomarara nekudzivirira kupararira kwayo kubva kune imwe nhengo kuenda kune imwe.

Black tea inoda kugadzirira kwakasiyana zvishoma pane green tea. Nokuda kweiyo yakanakisa yetii bhiza, unza mvura kumota yakazara uye wozodzika kwemaminetsi matatu kusvika mashanu.

Kabichi

Acai berries, waini tsvuku, uye mapomegranati zvose zvinozivikanwa nokuda kwemazinga azvo e-antioxidants anonzi anthocyanins. Ndo izvo zvinopa izvi zvekudya kwavo rakadzika mutsvuku. Saka pamwe hazvishamise kuti tsvuku nepepuru makabheji ndechimwe chitubu cheiyo yakafanana ine simba antioxidant.

Anthocyanins inogona kubatsira kuvandudza hutano uye hudiki hwetsinga dzako dzeropa, kudzivirira chirwere chemoyo. Uye kana yako dosi yeanthocyanins ichibva kukabichi, iwe unowana iyo yakawedzera bhenefiti yeglucosinolates, imwe antioxidant iyo inogona kubatsira maseru kurwisa cancer.

Kapu imwe yekabichi tsvuku ine macalorie asingasviki makumi matatu uye ine magiramu maviri ekugara-akazara fiber.Edza iyi recipe inokurumidza uye iri nyore yefennel uye red cabbage slaw iyo isina chero yakakora uye calorie-dense dressing.

Rosemary

Zvinonhuwira zvakati wandei uye miriwo zvinonyatso kuzivikanwa neyakawandisa antioxidant zvemukati. Sinamoni ine antioxidants inobatsira kudzora shuga yeropa, nepo turmeric's brand yeantioxidants inorwisa kuzvimba.

Rosemary haina kusiyana-inongobhururuka pasi pe radar. Tsvagiridzo inoratidza kuti antioxidant iri muRosemary inonzi carnosol inogona kutora chinzvimbo mukudzivirira chirwere cheAlzheimer uku ichishandawo sechikafu chekutyaira kuseri kwemhedzisiro yemafuta erosemary pakuvandudza ndangariro.

Kugadzira yakapusa, inowedzera huropi marinade, nyorove huku mumatafura matatu erosemary yakatemwa, ¼ mukombe webharisamu vhiniga, uye pini yemunyu. Inoita imwe chisingakanganwiki kudya.

Mazai

Kana mazai achiita misoro, inowanzova nechokuita nehuwandu hwecholesterol yavo, kwete yavo antioxidants. Lutein uye zeaxanthin ma antioxidants maviri anowanikwa mu yolk yemazai (chimwe chikonzero chekudya zai rese) izvo zvinogona kubatsira kudzivirira matambudziko ane chekuita nezera. Paine 70 macalorie chete uye magiramu matanhatu epuroteni chidimbu, unogona nyore nyore kutarisa mazai akazara mukudya kwako kwakanaka.

Tarisa uone idzi makumi maviri nzira dzinokurumidza uye dziri nyore dzekubika mazai kuti uwane dhizaini yako yezuva nezuva ye lutein uye zeaxanthin.

Avocado

Makotape anozivikanwa nematanho akakwirira emoyo-ane hutano monounsaturated mafuta (1/2 avocado ine 8 gramu). Asi heino zano remukati: Chikafu chakakwira mumafuta asina kusaturikwa chinowanzo kuve chakakwirira muma antioxidants zvakare. Amai Zvisikwa vanoisa antioxidants ipapo kudzivirira mafuta kubva ku oxidizing. Avocados haana mutsauko, sezvo aine boka rema antioxidants anonzi polyphenols.

Pamushonga wakapetwa we antioxidants, nakidzwa neguacamole yako ne salsa. Tsvagiridzo inoratidza musanganiswa uyu unotungamira mukutorwa kukuru kwecarotenoids (vhitamini A-senge antioxidants) kubva kumadomasi ari musalsa.

Broccoli

Ndine chokwadi chekuti wakanzwa nezve anti-kenza mhedzisiro ye broccoli. Simba rekufambisa kuseri kwe broccoli's anti-cancer maitiro anobva kuboka rema antioxidants anonzi isothiocyanates. Broccoli ine maviri eakanyanya isothiocyanates - sulforaphane uye erucin. Broccoli zvakare yakaderera calorie (30 makorikori pamukombe) uye fibrous (2.5 magiramu pamukombe), izvo zvinoita kuti ive yekuzadza uremu chikafu.

Heino yakapusa broccoli saladi nzira iyo iwe yaunogona kugadzira nyore muhuwandu uye kudya mukati mevhiki.

Artichoke Mwoyo

Imwe isingafungidzirwe antioxidant powerhouse, artichokes ine antioxidants inogona kubatsira kudzivirira cancer. Kutsvagisa kwakaburitswa mu Zvinyorwa zveKurima uye Chikafu Chemistry akawana kuti artichokes yakakwira kupfuura raspberries, sitiroberi, uye cherries mune yakazara antioxidant kugona pakushumira. Imwe kapu yemoyo yakabikwa artichoke inopa magiramu manomwe efiber isingasviki makumi mashanu makorikori.

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