15 Zvikafu Zvakapfuma Mune Antioxidants

Zvemukati

• Main chikafu chakapfuma muma antioxidants
• Chii chinonzi antioxidant chikafu chei?

Chikafu chakapfuma muma antioxidants michero nemiriwo ine kuwanda kwevhitamini A, C kana E, pamwe ne beta-carotene, zvicherwa zvakaita selenium ne zinc, uye maamino acids akadai se cysteine ​​uye glutathione.

Iko kune zvakare zvimwe antioxidant zvinhu, senge bioflavonoids yakawanikwa, semuenzaniso, mumazambiringa kana michero mitsvuku. Ona kuti ndeapi matanhatu antioxidants akakosha.

Zvimwe zvekudya zvakapfuma muma antioxidants zvinogona kuva:

Main chikafu chakapfuma muma antioxidants

Chikafu chakapfuma muma antioxidants chinonyanya michero nemiriwo, kunyangwe zvisiri izvo chete.

Mimwe mienzaniso ye antioxidants muzvikafu zvakapfuma ndeiyi:

1. Betacarotene - Tsvuku / orenji / yero miriwo uye michero, senge manhanga, bheet, broccoli, karoti, kabichi, maapricots akaomeswa, mavise kana pizi;
2. Vhitamini C - Acerola, broccoli, cashew, kabichi, sipinashi, kiwi, orenji, ndimu, mango, vise, sitirobheri, papaya kana madomasi;
3. Vhitamini E - Bhuruni mupunga, chiarumondi, nzungu, nzungu yeBrazil, zai rezai, utachiona hwegorosi, chibage, mafuta emiriwo (soya, chibage nedonje) uye mbeu yezuva;
4. Ellagic acid - Michero tsvuku, nzungu nedamba.
5. Anthocyanins - Purple lettuce, bheribheri, açaí, tsvuku puramu, biringanya, tsvuku hanyanisi, cherry, rasipibheri, guava, jabuticaba, sitirobheri uye tsvuku kabichi;
6. Bioflavonoids - Michero yeCitrus, nzungu uye mazambiringa akasviba;
7. Makatekinhi - Green tii, sitirobheri kana; mazambiringa;
8. Isoflavone - Linseed kana soya mbeu;
9. Lycopene - Gwavha, mavise kana madomasi;
10. Omega 3 - Tuna, mackerel, saumoni, sardini, chia uye mbeu yeflakisi kana mairi emiriwo;
11. Polyphenols - Michero, michero yakaomeswa, zviyo zvese, hanyanisi, green tii, maapuro, nzungu, soy, matomatisi, mazambiringa matsvuku uye waini tsvuku;
12. Resveratrol - Kocoa, tsvuku tsvuku kana waini tsvuku;
13. Selenium - Oats, huku, maamondi, nzungu dzeBrazil, chiropa, hove dzegungwa, nzungu, hove, mbeu yezuva kana gorosi rakazara;
14. Zingi - Huku, nyama, tsanga dzese, bhinzi, hove, mukaka kana nzungu;
15. Cysteine ​​uye glutathione - nyama chena, tuna, nyemba, bhinzi, nzungu, mhodzi, hanyanisi kana gariki.

Iyo pulp yemavise yakafuma beta beta carotene uye vhitamini C. Mbeu dzine huwandu hwakawanda hwevhitamini E, pamwe neinc uye selenium. Watermelon smoothie nembeu inogona kunge iri nzira yekushandisa ese antioxidant simba revhavha.

Chii chinonzi antioxidant chikafu chei?

Kudya kweantioxidant kunobatsira kudzivirira zvirwere zvakaita seAlzheimer's, gomarara uye chirwere chemoyo.

Maantioxidants anofarira kushanda kwakakodzera kwemasero mumuviri wese, zvichipesana nemhedzisiro inokuvadza yekushushikana kana kudya kwakashata, semuenzaniso. Tsvaga zvimwe pa: Ndeapi maAntioxidants uye zvaari.