5 mhando dzekudzivirira-kuchembera chikafu

Zvemukati

• 1. Michero yeCitrus, broccoli nemadomasi
• 2. Zviyo nezviyo
• 3. Yero, orenji kana mutsvuku miriwo
• 4. Michero, waini ne green tea
• 5. Michero yakaomeswa, huku nehove dzegungwa

Chikafu chinonyanya kushanda kurwisa kukwegura kusati kwasvika ndeavo vakapfuma muma antioxidants, akadai vhitamini A, C uye E, carotenoids, flavonoids uye selenium, inokwanisa kukanganisa radicals yemahara. Aya ma antioxidants anogona kuwanikwa mumichero mizhinji, miriwo uye zviyo, zvinova izvo chikafu zvinowedzera mukuderedza njodzi yezvirwere zvakawanda.

Kuchembera inzira yechisimba yemuviri inogona kukwidziridzwa nekushushikana, kusvibiswa, kusvikirwa nezuva uye chepfu, nekudaro kukosha kwemaanti-oxidants, ayo akakosha mukurwisa mahara radicals, anokonzerwa nezvinhu izvi. Uye zvakare, zvimwe zvinhu zviripo mune zvakagadziriswa chikafu zvinogona zvakare kumhanyisa kukwegura, saka izvi zvikafu zvinofanirwa kudzivirirwa.

1. Michero yeCitrus, broccoli nemadomasi

Citrus nemichero ine pigmented yakadai semango, orenji, pichisi, acerola, papaya, vise uye guava nemiriwo yakaita sebroccoli, madomasi, mhiripiri uye kare zvakapfuma muvhitamini C, inozivikanwawo se ascorbic acid, inova yakakosha inorwisa -xidizing mumiriri, yakawanda kwazvo mumuviri, kunyanya muganda.

Vitamin iyi yakakosha pakuumbwa kwe collagen, inofarira microcirculation, inoderedza kuita kweganda uye zvakare inobatsira kuchengetedza ganda kubva kumwaranzi yezuva.

2. Zviyo nezviyo

Dzimwe tsanga dzezviyo nemafuta avo, senge utachiona hwegorosi, chibage, soya nenzungu uye zvekudya zvakaita semazai, chiropa, nyama, hove uye zvigadzirwa zvemukaka zvakapfuma muvhitamini E, inova vhitamini ine mafuta-anodzivirira masero kubva kune lipid peroxidation uye zvakare inogadzikisa membreni yemamwe maseru maseru.

Uye zvakare, savhitamini C, vhitamini E inobatsirawo kuchengetedza ganda kubva kumwaranzi yezuva. Dzidza nezve mamwe mabasa evitamini E mumuviri.

3. Yero, orenji kana mutsvuku miriwo

Chikafu chakadai semashizha emashizha uye yero, orenji kana tsvuku miriwo ine michero nemichero, senge madomasi, squash, mhiripiri nemaorenji, zvakapfuma mumacarotenoid, ayo zvakare ane anti-oxidant zvivakwa.

Carotenoids, kunyanya lycopene, inokwanisa kudzivisa kukuvara kunokonzerwa nemahara radicals.

4. Michero, waini ne green tea

Zvibereko zvitsvuku, zvakaita seacerola, sitirobheri, bheribheri uye açaí, chikafu chakapfuma muma flavonoid, zvinhu zvine mupiro mukuru mukudzivirira kukwegura kusati kwasvika.

Uye zvakare, waini, tii tii, girini tii uye soy ndizvo zvekudya / zvinwiwa zvakare zvine flavonoids, zvisinei, zvimwe zvacho zvinofanirwa kumedzwa zvine mwero.

5. Michero yakaomeswa, huku nehove dzegungwa

Selenium, iripo mune zvekudya zvakaita semichero yakaomeswa, huku, hove dzegungwa, gariki, matomatisi, chibage, soya, nyemba, hove nemakustaceans, zvakare ine simba rinorwisa-oxidant inochengetedza membrane yesero, nucleic acids uye mapuroteni pakurwisa kukanganiswa nemahara radicals.

Uye zvakare, ongororo dzinoverengeka dzinoratidza kuti selenium inodzivirira kuitika kwekukuvara kweDNA kunokonzerwa nemwaranzi ye UV. Tsvaga zvese zvakanakira selenium.