Iindidi ezi-5 zokutya okuguga

Umxholo

• 1. Iziqhamo zeCitrus, i-broccoli kunye neetumato
• 2. Ukutya okuziinkozo neoyile
• 3. Imifuno etyheli, orenji okanye ebomvu
• 4. Amaqunube, iwayini kunye neti eluhlaza
• 5. Iziqhamo ezomileyo, iinkukhu kunye nokutya kwaselwandle

Okona kutya kunempumelelo ekulweni ukwaluphala ngaphambi kwexesha zezo zityebileyo kwii-antioxidants, ezinje ngevithamini A, C kunye no-E, carotenoids, flavonoids kunye ne-selenium, ekwaziyo ukuthomalalisa ii-radicals zasimahla. Ezi antioxidants zingafumaneka kuninzi lweziqhamo, imifuno kunye neenkozo, ukutya okunegalelo ekunciphiseni umngcipheko wezifo ezininzi.

Ukwaluphala yinkqubo yendalo yomzimba enokuthi ikhawuleziswe ngoxinzelelo, ungcoliseko, ukubonakaliswa lilanga kunye neetyhefu, yiyo loo nto ukubaluleka kwee-anti-oxidants, ezibalulekileyo ekulweni neeradical radicals, ezibangelwa zezi zinto. Ukongeza, ezinye izinto ezikhoyo ekutyeni okusetyenzisiweyo zinokukhawulezisa ukuguga, ke oku kutya kufuneka kuthintelwe.

1. Iziqhamo zeCitrus, i-broccoli kunye neetumato

Isitrasi kunye neziqhamo ezinombala kakhulu ezifana nemango, iorenji, ipesika, iacerola, ipapaya, ivatala kunye negwava kunye nemifuno enje nge-broccoli, iitumato, iipepile kunye ne-kale zityebile kwi-vitamin C, ekwabizwa ngokuba yi-ascorbic acid. Iarhente, ininzi kakhulu emzimbeni, ikakhulu kulusu.

Le vithamini ibalulekile ekudibaneni kwe-collagen, ithanda i-microcirculation, inciphisa ukusabela kolusu kwaye iyanceda ukukhusela ulusu kwimitha yelanga.

2. Ukutya okuziinkozo neoyile

Ukutya okuziinkozo kunye neeoyile, ezinjengengqolowa yengqolowa, umbona, isoya kunye namandongomane kunye nokutya okunjengamaqanda, isibindi, inyama, intlanzi kunye neemveliso zobisi zityebile ku-vitamin E, oyivithamin enamafutha enyibilikayo ekhusela iiseli kwi-lipid peroxidation kwaye izinzisa inwebu yezinye izakhiwo zeselula.

Ukongeza, njengevithamini C, ivithamin E iyanceda ukukhusela ulusu kwimitha yelanga. Funda ngeminye imisebenzi yevithamini E emzimbeni.

3. Imifuno etyheli, orenji okanye ebomvu

Ukutya okufana nemifuno enamagqabi nemifuno etyheli, orenji okanye ebomvu kunye neziqhamo, ezinje ngetumato, isikwashi, ipepile kunye neeorenji, zityebile kwiicarotenoids, nazo ezineempawu zokuthintela ioksijini.

IiCarotenoids, ngakumbi i-lycopene, zinakho ukuthintela umonakalo obangelwe ziiradicals simahla.

4. Amaqunube, iwayini kunye neti eluhlaza

Iziqhamo ezibomvu, ezinje nge-acerola, i-strawberry, i-blackberry kunye ne-açaí, kukutya okutyebileyo kwi-flavonoids, izinto ezinegalelo elikhulu ekuthinteleni ukuguga ngaphambi kwexesha.

Ukongeza, iwayini, iti emnyama, iti eluhlaza kunye nesoyiya kukutya / iziselo ezinee-flavonoids, nangona kunjalo, ezinye zazo kufuneka zingeniswe ngokumodareyitha.

5. Iziqhamo ezomileyo, iinkukhu kunye nokutya kwaselwandle

I-Selenium, ekhoyo ekutyeni okufana neziqhamo ezomisiweyo, iinkukhu, ukutya kwaselwandle, igalikhi, iitumato, umbona, iimbotyi zesoya, iilenti, iintlanzi kunye nee-crustaceans, ikwayinto enamandla yokulwa ne-oksijini ekhusela inwebu yeseli, ii-acid ze-nucleic kunye neeproteni ngokuchasene nokonakaliswa ziiradicals zasimahla.

Ukongeza, uphononongo oluninzi lubonisa ukuba i-selenium ithintela ukwenzeka komonakalo we-DNA obangelwa yimitha ye-UV. Fumanisa zonke izibonelelo zeSelenium.