6 ii-antioxidants ezifanelekileyo zokuphucula impilo

Umxholo

• 1. Iti eluhlaza
• 2. Iflakisi
• 3. Ijusi yomdiliya
• 4. Utamatisi
• 5. Iminqathe
• 6. Iziqhamo zeCitrus

I-Antioxidants zizinto ezibalulekileyo emzimbeni kuba zisusa iiradicals zasimahla ezibonakala ekuphenduleni kwemichiza kwaye ezinxulumene nokuguga ngaphambi kwexesha, ukuququzelela ukuhamba kwamathumbu emathumbu kunye nokunciphisa umngcipheko wezifo ezininzi, ezinje ngomhlaza okanye izifo zentliziyo. Bona ngakumbi malunga nokuba zeziphi iAntioxidants kunye nokuba ziyintoni.

Okunye ukutya okunotye kwii-antioxidants kubalulekile ukuqinisekisa impilo kunye nempilo yakho:

1. Iti eluhlaza

• Izibonelelo: Iti eluhlaza, ukongeza ekunciphiseni amathuba emathumba kunye nomhlaza, iyanceda ukunciphisa umzimba kuba ikhawulezisa imetabolism, inciphisa ukuguga, iququzelela ukwetyisa, ilawula amathumbu kwaye ilwe nokugcina ulwelo kunye nokugcinwa kwecholesterol.
• Indlela yokwenza: Yongeza itispuni e-1 yeti eluhlaza kwikomityi enye yamanzi abilayo, yima imizuzu emi-5, uze uxinzelele emva koko. Sela iikomityi ezi-3 ukuya kwezi-4 ngosuku okanye uthathe ikomityi enye yeti eluhlaza ngosuku. Funda ngakumbi ngeti eluhlaza kwiifomsile.

2. Iflakisi

• Izibonelelo: Iflakisi ityebile kwi-omega 3, ethintela ukuqala kwesifo sentliziyo kunye nokuphucula ukusebenza kwengqondo. Ukongeza, kuyanceda ukunciphisa iimpawu ze-PMS kunye nokuyeka ukuya exesheni, ukunciphisa umzimba kunye nokulwa ukuqhina, icholesterol neswekile esegazini.
• Ungayisebenzisa njani: Iiflakisi zinokutyiwa zikwimo yazo yendalo kwaye zongezwa kwiyogathi, ijusi, isaladi, isuphu okanye ipanekuku.

3. Ijusi yomdiliya

• Izibonelelo: Ijusi yomdiliya epinki, ukongeza ekuncedeni ukunciphisa umngcipheko wesifo sentliziyo, iyanceda ukomeleza amajoni omzimba.
• Ungayisebenzisa njani: kuyacetyiswa ukuba usele iiglasi ezi-1 ukuya kwezi-2 zencindi yomdiliya egxile (esele ixutywe) ngosuku ukufumana zonke izibonelelo zempilo zomdiliya. Kuya kufuneka uthenge imveliso ekumgangatho ofanelekileyo kwaye ufunde ifom efanelekileyo yokuxuba kwileyibhile yokupakisha.

4. Utamatisi

• Izibonelelo: Iitumato zinceda ukwehlisa umngcipheko womhlaza wedlala lobudoda kuba ityebile kwi-lycopene, kodwa ikwanciphisa ukugcinwa kolwelo kunye nokunciphisa umngcipheko wesifo sentliziyo.
• Ungayisebenzisa njani: ingatyiwa ikwimo yayo yendalo, yongezwe kwiisaladi, umzekelo, ngohlobo lwejam okanye iphekwe kwilayisi okanye isosiwe. Olunye uhlobo olulungileyo lokusetyenziswa kukwenza ijusi yetumato. Ukwenza oku, betha nje iitamatisi ezivuthiweyo ezimbini kwi-blender okanye umxube ngamanzi amancinci kunye nexesha kunye neetyuwa kunye ne-laurel powder.

5. Iminqathe

• Izibonelelo: Umnqathe unciphisa ukuguga ngaphambi kwexesha kwaye uphucula umgangatho wolusu, ukuthintela ukwakheka kokuqala kwemibimbi okanye amabala. Ukongeza, iyanceda ukuhambisa ulusu, ukuthintela isifo sentliziyo kunye nokunciphisa umzimba.
• Ungayisebenzisa njani: iminqathe ingatyiwa iluhlaza, ngohlobo lwezinyo, kwisaladi okanye iphekwe kwisuphu okanye isityu, kodwa ijusi yomnqatha lukhetho olufanelekileyo.

6. Iziqhamo zeCitrus

• Izibonelelo: Iziqhamo zeCitrus ezifana neorenji, ilamuni okanye itangerine, umzekelo, zinceda ukunciphisa i-cholesterol kunye nokulawula iswekile yegazi, ukongeza ekuncedeni ukukhusela umhlaza kunye nokudlala indima ebalulekileyo ekufunxeni i-iron, ukuthintela i-anemia.
• Ungayisebenzisa njani: yitya iziqhamo ezi-3 ukuya kwezi-5 zesitrasi malunga ne-120 g ngosuku.

Kubalulekile ukufaka oku kutya kukutya okusebenzayo yonke imihla ukuqinisekisa impilo kunye nokuthintela ukuqala kwesifo.