12 Imithombo Emangalisayo yee-Antioxidants

Umxholo

• Iipistachios
• Amakhowa
• Kofu
• Iflakisi
• Irhasi
• Iti emnyama
• Ikhaphetshu
• Rosemary
• Amaqanda
• Iponyoponyo
• Ibrokholi
• IArtichoke iintliziyo
• Okungakumbi kwi-SHAPE.com:
• Uphengululo lwe

Antioxidants yenye yezona buzzwords zaziwayo zokutya. Kwaye ngenxa yezizathu ezifanelekileyo: Balwa neempawu zokuguga, ukudumba, kwaye banokunceda nasekunciphiseni ubunzima. Kodwa xa kuziwa kwii-antioxidants, ukutya okuthile-iiblueberries, iirharnate, kunye neziqholo ezifana nesinamon kunye ne-turmeric-bafumana lonke uzuko. Lixesha lokuba amaqhawe angatyelwanga ekutyeni kwakho afumane udumo olufanelekileyo. Funda ezi zixhobo zilishumi elinambini zixabisekileyo zokuxabisa i-antioxidant.

Iipistachios

Ngelixa iipistachios zaziwa kakhulu ngamafutha azo asempilweni, zikwaqulethe iklasi ye-antioxidants ebizwa ngokuba yi-flavonoids eneempawu ezichasene nokudumba.

Ngaba uyazi ukuba yintoni enye into enhle malunga neepistachios? Ufumana ukutya ngokuphindwe kabini kunayo nayiphi na enye i-nut. Zonwabele njenge-snack enempilo okanye uzame kwinkukhu yakho ngale recipe yesidlo sakusihlwa esinempilo.

Amakhowa

Amakhowa kukutya okunekhalori ephantsi (iikhalori ezili-15 kuphela kwikomityi nganye) ekwaqulethe iVithamini D. Nangona ingekho nzulu ebomvu, emsobo, okanye eluhlaza okwesibhakabhaka (imibala esihlala siyinxulumanisa nokutya okutyebileyo kwe-antioxidant), amakhowa aqulathe phezulu. Amanqanaba e-antioxidant ekhethekileyo ebizwa ngokuba yi-ergothioneine. I-Ergothioneine yi-antioxidant enamandla abathi ezinye izazinzulu zingasetyenziselwa ukunyanga umhlaza kunye nee-AID kwixesha elizayo. I-Ergothioneine sisizathu sokuba kutheni i-mushroom extract isetyenziswe kwiimveliso ezininzi ze-skincare.

Khetha i-oyster mushroom: aqukethe amanqanaba aphezulu e-ergothioneine. Le iresiphi elula yamakhowa e-oyster eyosiweyo yinto efanelekileyo yokuncoma kwi-steak.

Kofu

Ikomityi kaJoe kusasa ihambisa ngaphezulu kokudutyulwa kwecaffeine-ipakishwe zizidambisi zintsholongwane nayo. Ikofu iqulethe i-antioxidant ebizwa ngokuba yi-chlorogenic acid, enokuthi ibe noxanduva lwayo lokuthintela i-oxidation ye-cholesterol yakho embi (i-oxidation yenza ukuba i-cholesterol yakho ibe mandundu).

Khumbula ukuba ikofu ngokwayo ayikhalori, kwaye iqala ukuba nefuthe elibi kwimpilo yakho nakwinqeni xa usongeza iisiraphu, iswekile kunye neebhothi zokhilimu otyutyusiweyo.

Iflakisi

Iiflekisi kunye neoyile yeflakisi zaziwa kakhulu ngamanqanaba aphezulu e-omega-3 fat alpha-linolenic acid (ALA). Ipunipoon enye yeoyile yeflakisi iqulethe ngaphezu kwe-6 gram ye-ALA, ngelixa amacephe amabini e-flaxseed yomhlaba ene-3 gram.

Ngokwesondlo, iflaksi ingaphezulu nje kwedosi ye-ALA. Ikwane-antioxidants ebizwa ngokuba yi-lignans. Iipunipoli ezimbini zesidlo seflakisi ziqulathe ukuya kuthi ga kwi-300 mg ye-lignans ngelixa icephe elinye leoyile linama-30 mg. Uphando lubonisa ukuba ii-lignans zinceda ukulwa nokudumba ngokuhlisa iprotein esebenzayo ye-C (uphawu lwegazi lokudumba ngokubanzi), kwaye zinokunceda nasekunciphiseni amanqanaba e-cholesterol.

Irhasi

Xa ucinga nge-antioxidants, mhlawumbi awufaneli umfanekiso weenkozo. Ukulungiswa nokucocwa kweenkozo kuyazisusa ukufaneleka kwazo, kodwa ukuba utya ukutya okuziinkozo kwifom yazo engacaciswanga, ukulungele ukongeza inqindi lezempilo. Irhasi iqulethe i-asidi ye-antioxidant ye-ferulic (ukuba unokufumana izandla zakho kwirhasi emnyama leyo ibhetele nangakumbi).

I-asidi ye-Ferulic yaboniswa kwizilwanyana ukunciphisa imiphumo emibi kwingqondo emva kokubetha. Irhasi ithatha indawo yelayisi okanye iquinoa kwisidlo sakho. Isaladi elula yebhali ipakisha iprotein eyongezwe ngokudibanisa iihazelnuts.

Iti emnyama

Iti eluhlaza ifumana yonke i-PR buzz, kodwa iti emnyama ipakisha i-punch yezempilo elinganayo ngendlela yayo. Nangona iti eluhlaza inamanqanaba aphezulu e-EGCG, i-antioxidant ethi xa idityaniswe ne-caffeine inokukunceda ukunciphisa umzimba, iti emnyama inamanqanaba aphezulu e-antioxidant gallic acid, enokunceda ekulweni umhlaza ngokunqanda ukusasazeka kwawo ukusuka kwelinye ilungu ukuya kwelinye.

Iti emnyama ifuna ukulungiswa okwahlukileyo kuneti eluhlaza. Ukupheka okupheleleyo kweti emnyama, yizisa amanzi emathunjini apheleleyo kwaye uyeke imizuzu emithathu ukuya kwemihlanu.

Ikhaphetshu

Amaqunube e-Acai, iwayini ebomvu, kunye neerharnati zonke zaziwa ngamanqanaba aphezulu e-antioxidants ebizwa ngokuba yi-anthocyanins. Yiloo nto enika oku kutya umbala obomvu ngokunzulu. Ke mhlawumbi ayothusi into yokuba ebomvu kunye nemfusa ikhaphetshu ngomnye umthombo omkhulu we-antioxidant enamandla.

I-Anthocyanins inokunceda ukuphucula impilo kunye nobutsha bemithambo yegazi yakho, ukukhusela isifo senhliziyo. Kwaye ukuba idosi yakho yeanthocyanins ivela kwiklabishi, uya kufumana isibonelelo esongeziweyo se-glucosinolates, enye i-antioxidant enokunceda iiseli zilwe nomhlaza.

Ikomityi enye yeklabishi ebomvu iqulethe iikhalori ezingaphantsi kwama-30 kwaye ine-2 gram yefayibha yokuhlala igcwele.Zama iresiphi ekhawulezayo nelula yefennel kunye nekhaphetshu ebomvu ebomvu engenakho nakuphi na ukunxiba okuxineneyo kunye nekhalori.

Rosemary

Iziqholo ezininzi kunye nemifuno ziyaziwa kakhulu ngomxholo wazo we-antioxidant ophezulu. Isinamoni iqulethe ii-antioxidants ezinceda ukulawula iswekile yegazi, ngelixa uphawu lwe-turmeric ye-antioxidants ilwa nokudumba.

IRosemary ayifani-ibhabha nje phantsi kwerada. Uphando lubonisa ukuba i-antioxidant kwi-rosemary ebizwa ngokuba yi-carnosol inokudlala indima ekukhuseleni isifo se-Alzheimer ngelixa ikwasebenza njengesondlo ekuqhubeni iziphumo zeoyile ye-rosemary ekuphuculeni inkumbulo.

Ukwenza i-marinade elula, yokomeleza ubuchopho, thambisa inyama yenkukhu kumacephe amathathu erosemary entsha, i-¼ yekomityi yeviniga yebhalsamu, kunye nepinki yetyuwa. Yenzela enye ongenakulibaleka isidlo.

Amaqanda

Xa amaqanda esenza iintloko, ngokuqhelekileyo anento yokwenza nomxholo we-cholesterol, kungekhona i-antioxidants. I-Lutein kunye ne-zeaxanthin zimbini ii-antioxidants ezifumaneka kwi-yolk yamaqanda (esinye isizathu sokutya lonke iqanda) elinokunceda ukuthintela iingxaki ezinxulumene nobudala. Kwiikhalori ezingama-70 kuphela kunye ne-6 gram yeprotheni, unokukwazi ukuphendula ngokulula amaqanda apheleleyo kukutya okunempilo.

Jonga ezi ndlela zingama-20 zikhawulezayo nezilula zokupheka amaqanda ukuze ufumane idosi yemihla ngemihla ye-lutein kunye ne-zeaxanthin.

Iponyoponyo

Iiavokhado zaziwa ngokwamanqanaba aphezulu amafutha enesimo sentliziyo (1/2 iavokhado ine 8 g). Kodwa nali icebiso langaphakathi: Ukutya okunamafutha aphezulu akwi-unsaturated kuhlala kuphezulu kwi-antioxidants nako. Umama weNdalo ubeka i-antioxidants apho ukukhusela amafutha kwi-oxidizing. Iiavokhado azinjalo, njengoko zineqela lee-antioxidants ezibizwa ngokuba yi-polyphenols.

Kwidosi ephindwe kabini ye-antioxidants, yonwabela i-guacamole yakho kunye ne-salsa. Uphando lubonisa le ndibaniselwano ikhokelela ekufunxeni okukhulu kwe-carotenoids (ivithamin A-efana ne-antioxidants) kwiitumato ezikwi-salsa.

Ibrokholi

Ndiqinisekile ukuba uvile ngeziphumo ezichasene nomhlaza ze-broccoli. Amandla okuqhuba emva kweendlela zokulwa nomhlaza ze-broccoli zivela kwiqela le-antioxidants ebizwa ngokuba yi-isothiocyanates. I-Brokholi iqulethe ezimbini ze-isothiocyanates ezinamandla-sulforaphane kunye neerucin. I-Brokholi ikwikhalori ephantsi (iikhalori ezingama-30 ngekomityi nganye) kunye nefayibha (2.5 gram ngekomityi nganye), eyenza ukuzalisa ukutya kunciphise ubunzima.

Nantsi iresiphi yesaladi ye-broccoli elula onokuyenza ngokulula kwaye uyitya iveki yonke.

IArtichoke iintliziyo

Enye into engenamandla ye-antioxidant, i-artichokes inee-antioxidants ezinokunceda ukuthintela umhlaza. Uphando lupapashwe kwi Ijenali yezoLimo kunye neKhemistri yoKutya Ufumanise ukuba iartichokes ifumene amanqaku aphezulu kunamaqunube, amaqunube, kunye namacheri kumthamo opheleleyo we-antioxidant ngokukhonza. Ikomityi enye yeentliziyo eziphekiweyo ze-artichoke ihambisa iigram ezingama-7 zefayibha ngaphantsi kweekhalori ezingama-50.

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