Ukutya oku-15 okuTyebileyo kwii-Antioxidants

Umxholo

• Ukutya okuphambili okunotyebileyo kwii-antioxidants
• Kukuthini ukutya okulwa ne-antioxidant?

Ukutya okunotye kwii-antioxidants ziziqhamo kunye nemifuno enezinga eliphezulu leevithamini A, C okanye E, kunye ne-beta-carotene, iiminerali ezinje ngeselenium kunye ne-zinc, kunye nee-amino acid ezinje ngecysteine ​​kunye ne-glutathione.

Kukho nezinye izinto ze-antioxidant, ezinje nge-bioflavonoids, umzekelo, kwiidiliya okanye kwiziqhamo ezibomvu. Jonga ukuba zeziphi ii-antioxidants ezi-6 ezibalulekileyo.

Okunye ukutya okunotye kwii-antioxidants kunokuba:

Ukutya okuphambili okunotyebileyo kwii-antioxidants

Ukutya okunotye kakhulu kwii-antioxidants ngakumbi iziqhamo kunye nemifuno, nangona ingezizo zodwa.

Eminye imizekelo yee-antioxidants kukutya okutyebileyo yile:

1. Betacarotene - Imifuno ebomvu / eorenji / emthubi kunye neziqhamo, ezinje ngethanga, ii-beet, i-broccoli, iminqathe, ikhaphetshu, iiapilkosi ezomisiweyo, iivatala okanye ii-ertyisi;
2. Uvithamini C - Acerola, i-broccoli, icashew, ikhaphetshu, isipinatshi, i-kiwi, iorenji, ilamuni, imango, imelon, istrawberry, ipapaya okanye itumato;
3. Vitamin E - Irayisi emdaka, i-almond, ipeanut, i-nut yaseBrazil, i-yolk yeqanda, intsholongwane yengqolowa, umbona, ioyile yemifuno (isoya, umbona nomqhaphu) nembewu kajongilanga;
4. I-ellagic acid - Iziqhamo ezibomvu, amandongomane kunye neerharnati.
5. IiAnthocyanins - Ilettuce emfusa, iblackberry, açaí, iplamu ebomvu, isitshalo seqanda, itswele elibomvu, itsheri, irasibheri, iguava, ijabuticaba, istrawberry kunye nekhaphetshu ebomvu;
6. Bioflavonoids - Iziqhamo zeCitrus, amandongomane kunye neediliya ezimnyama;
7. IiKatekin - Iti eluhlaza, istrawberry okanye umdiliya;
8. Isoflavone - Linseed okanye imbewu yeembotyi zesoya;
9. Iicycopene - Igwava, ivatala okanye itumato;
10. I-Omega 3 - I-tuna, i-mackerel, isalmon, isardadi, i-chia kunye nembewu yeflakisi okanye ioyile yemifuno;
11. Iipolyphenols - Amaqunube, iziqhamo ezomisiweyo, iinkozo ezipheleleyo, itswele, iti eluhlaza, ii-apile, amandongomane, isoya, iitumato, iidiliya ezibomvu kunye newayini ebomvu;
12. I-Resveratrol - Ikhokho, umdiliya obomvu okanye iwayini ebomvu;
13. Selenium - I-Oats, iinkuku, iiamangile, amandongomane eBrazil, isibindi, ukutya kwaselwandle, amandongomane, iintlanzi, iimbewu zikajongilanga okanye ingqolowa epheleleyo;
14. Izinki - Iinkuku, inyama, iinkozo ezipheleleyo, iimbotyi, ukutya kwaselwandle, ubisi okanye amandongomane;
15. ICysteine ​​kunye ne-glutathione - inyama emhlophe, ityhuna, iilentile, iimbotyi, amandongomane, iimbewu, amatswele okanye ikonofile.

Intlama yevatala ityebile kwi-beta carotene kunye nevithamin C. Imbewu inesixa esikhulu sevithamini E, kunye ne-zinc kunye ne-selenium. Ivatermelon smoothie eneembewu inokuba yindlela yokusebenzisa onke amandla e-antioxidant evatala.

Kukuthini ukutya okulwa ne-antioxidant?

Ukutya okune-antioxidant kunceda ukuthintela izifo ezinje nge-Alzheimer's, umhlaza kunye nesifo sentliziyo.

I-Antioxidants ikhetha ukusebenza kakuhle kweeseli emzimbeni wonke, ngokuchasene nefuthe elonakalisayo loxinzelelo okanye ukutya okungalunganga, umzekelo. Fumana ngakumbi kwi: Zeziphi ii-Antioxidants kwaye ziyintoni.