Iva neutano hwakanaka neAntioxidants

Zvemukati

• Ongororo ye

Uri kutsvaga kugara uine hutano munguva ino yechando? Takura pane antioxidants-aka. zvinhu zvinowanikwa mumichero, mavegi uye zvimwe zvekudya zvine hutano zvinobatsira kudzivirira kubva kune mahara radicals (mamorekuru anokuvadza kubva kune zvakaputsika-chikafu, utsi uye zvinosvibisa).

Heano mashandiro ayo: Mahara radicals anoburitswa panguva yeiyo oxidation, inova apo masero mumuviri anofa uye anotsiviwa nemasero matsva, ane hutano. Inonzwika yakapusa zvakakwana, handiti? Zvakanaka, zvakadaro. Aya "maseru akasununguka" masero arikushaikwa nemorekuru rakakosha, rinovaita kuti vazvinamatire kune maseru ane hutano uye avarwise, zvichikonzera kuita kwecheni. Mhedzisiro yacho inogona kukuita kuti urware kwenguva pfupi (dzihwa, dzihwa, nezvimwewo) uye zvingangoita, iyo yakareba-nguva (inogona kukonzera kumatambudziko emwoyo, gomarara, Alzheimer's uye zvimwe zvirwere).

Pinda antioxidants kubva kuzvikafu zvine hutano, izvo zvinodzivirira mahara radicals kubva mukukonzeresa cheni kuita kwemasero anokuvadza (uye kukuita iwe unorwara). Funga nezveaya antioxidants-anosanganisira beta-carotene, lutein, lycopene, selenium, uye mavitamini A, C uye E-sevadziviriri vako vezvisikwa, vachidzivirira maseru ane hutano kubva pakurwiswa. Saka ndezvipi zvekudya zvine hutano zvaunofanira kunge uchidya? Hezvino zvekuchengetera pane inotevera nguva yaunorova grocery.

ZVIBEREKO ZVINODZIVISISA

Zvibereko zveAntioxidant zvinosanganisira michero, michero yecitrus uye kunyange michero yakaomeswa semaapricots, prunes uye mazambiringa akaomeswa-zvese zvinoita basa rakakosha mukudzivirira muviri wako nekuchengetedza immune system yakasimba. Chengetedza michero iyi ye antioxidant paruoko kuti uchengetedze chikafu chine hutano uye urege kurwara munguva ino yechando.

• Maapurikoti
• Maapuro
• Zvibereko
• Mazambiringa
• Damba
• Maorenji
• Muchero
• Cantaloupe
• Kiwi
• Mango
• Mabhanana
• Peaches
• Plums
• Nectarines
• Madomasi
• Watermelon
• Mazambiringa akaomeswa

ANTIOXIDANT MIRIWO

Bvisa sandwich uye rongedza saradhi yekudya kwemasikati kwekudya kwepakati pezuva rakazara neane hutano antioxidants. Yambiro: Kuchenesa miriwo kunogona kudzikisa mabhenefiti avo, saka kubheja kwako kwakanyanya kuenda mbishi. Wakafinhwa nemasaladhi? Gadzira kudya kwekudya kwemangwanani kune hutano kuzunungusa nemakarotsi uye zvimwe zvemichero yaunofarira kutanga zuva uine hutano hwema antioxidants aunogona kusveta chaiko uchienda kubasa.

• Artichokes
• Asparagus
• Beet
• Broccoli
• Makarotsi
• Chibage
• Green Peppers
• Kale
• Tsvuku Kabichi
• Mbatata inotapira

ANTIOXIDANT NUTS / MBEU / Zviyo

Uri kuenda here? Kanda mhodzi dzesunflower kana nzungu mubhegi kuti uwane dhigirii rekukurumidza rehutano hwe antioxidants. Imwe sarudzo: Gadzira avocado, tuna kana nyama yakasendama-sangweji uchishandisa chingwa chezviyo chakazara.

• Sunflower Mbeu
• Hazelnuts
• Pecans
• Walnuts
• Mbeu dzese

ANOTIYIDHIDHI MAPUROTINI

Zinc uye selenium, yakafanana neiyo ine hutano antioxidants mumichero nemiriwo, inobatsira kuchengetedza mahara radicals. Ingo usapfuure izvo, nekuti mamwe mapuroteni (senyama tsvuku) anogona kuve akawandisa mumafuta. Muriwo? Hapana dambudziko. Pinto bhinzi uye itsvo bhinzi zvese zvakanakisa antioxidant chikafu chinochengetedza maseru ako.

• Oysters
• Red Meat
• Huku
• Bhinzi
• Tuna

Ongororo ye