Ukutya okunokukunika amandla ngakumbi

Umxholo

• 1. Iibhanana
• 2. Iintlanzi ezinamafutha
• 3. Irayisi emdaka
• 4. Iibhatata
• 5. Ikofu
• 6. Amaqanda
• 7. Ii-apile
• 8. Amanzi
• Ukulungiswa kokutya: Ukukhathala
• 9. itshokolethi emnyama
• 10. Yerba maté
• 11. Amajikijolo eGoji
• 12. Iquinoa
• 13. Oatmeal
• 14. iyogathi
• 15. IHummus
• 16. Edamame
• 17. Iilensi
• 18. Ii-avokhado
• 19. Iiorenji
• 20. Ierberberries
• 21. Imbewu
• 22. Iimbotyi
• 23. Iti eluhlaza
• 24. Amandongomane
• 25. Ipopcorn
• 26. Imifuno eluhlaza eluhlaza
• 27. Beet
• Umgca wezantsi

Abantu abaninzi baziva bediniwe okanye bethontelwe kwindawo ethile ebudeni bemini. Ukungabikho kwamandla kunokuchaphazela imisebenzi yakho yemihla ngemihla kwaye kukwenze ube nemveliso encinci.

Mhlawumbi ayothusi into yokuba uhlobo kunye nobungakanani bokutya okutyayo kudlala indima ebalulekileyo ekumiseleni amanqanaba akho emini.

Nangona konke ukutya kukunika amandla, okunye ukutya kunezakhamzimba ezinokukunceda ukwandisa amanqanaba akho wamandla kunye nokugcina ulumko lwakho kwaye ujolise kuyo yonke imini.

Nalu uluhlu lwezinto ezingama-27 zokutya eziqinisekisiweyo ukunceda ukukhuthaza amanqanaba amandla.

1. Iibhanana

Iibhanana inokuba sesinye sezona zinto zokutya ezifanelekileyo zamandla. Bangumthombo ogqwesileyo wee-carbs ezintsonkothileyo, i-potassium, kunye nevithamini B6, zonke ezinokunceda ukukhulisa amanqanaba akho ombane ().

2. Iintlanzi ezinamafutha

Iintlanzi ezinamafutha njenge salmon kunye ne-tuna yimithombo elungileyo yeeprotheyini, ii-acid ezinamafutha, kunye neevithamini ze-B, ezenza ukutya okumnandi okubandakanya ukutya kwakho.

Ukuhanjiswa kwesalmon okanye ityhuna kukubonelela ngesixa semihla ngemihla se-omega-3 fatty acids kunye nevithamini B12 ().

I-Omega-3 fatty acids ibonakalisiwe ukunciphisa ukudumba, engunobangela oqhelekileyo wokudinwa ().

Ngapha koko, ezinye izifundo ziye zafumanisa ukuba ukuthatha izongezo ze-omega-3 kunokunciphisa ukudinwa, ngakumbi kwizigulana ezinomhlaza kunye nezo zichacha kumhlaza ().

Ngapha koko, ivithamini B12 isebenza nge-folic acid ukuvelisa iiseli ezibomvu zegazi kunye nokunceda intsimbi isebenze ngcono emzimbeni wakho. Amanqanaba afanelekileyo eeseli ezibomvu zegazi kunye nentsimbi kunokunciphisa ukudinwa kunye nokunyusa amandla ().

3. Irayisi emdaka

Irayisi emdaka kukutya okunesondlo kakhulu. Xa kuthelekiswa nerayisi emhlophe, ayicutshungulwa kancinci kwaye igcina ixabiso lesondlo ngakumbi kwifayibha, iivithamini, kunye neeminerali.

Ikomityi enesiqingatha (50 gram) yerayisi emdaka iqulethe iigram ezi-2 zefayibha kwaye inikezela ngenxalenye enkulu yokutya okucetyiswayo kwemihla ngemihla (i-RDI) yemanganizi, isimbiwa esinceda ii-enzymes zidilize ii-carbs kunye neeproteni ukuze zivelise amandla (,).

Ukongeza, enkosi kumxholo wayo wefayibha, irayisi emdaka ine-index glycemic index ephantsi. Ke ngoko, inokunceda ekulawuleni amanqanaba eswekile yegazi kunye nokukhuthaza amanqanaba amandla azinzileyo imini yonke.

4. Iibhatata

Ngaphandle kokumnandi, iitapile zingumthombo wesondlo samandla kwabo bafuna ukongezwa okongeziweyo.

Ikomityi e-1 (100-gram) ehambisa iitapile inokupakisha ukuya kwi-25 yeegram zecarbs ezintsonkothileyo, i-3.1 gram yefayibha, i-25% ye-RDI ye-manganese, kunye ne-564% ye-RDI ye-vitamin A (8) .

Ngombulelo kwifayibha yetapile kunye nomxholo wekharbhu, umzimba wakho uyetyisa kancinci, okubonelela ngamandla ().

5. Ikofu

Ikofu inokuba kukutya kokuqala onokucinga ukukutya xa ujonge ukonyusa amandla.

Isisityebi kwi-caffeine, enokuthi ikhawuleze idlule ukusuka kwigazi lakho iye kwingqondo yakho kwaye inqanda umsebenzi we-adenosine, i-neurotransmitter ethulisa inkqubo ye-nervous system ().

Ngenxa yoko, ukuveliswa kwe-epinephrine -hormone evuselela umzimba kunye nengqondo-iyanda.

Nangona ikofu ibonelela ngeekhalori ezimbini kwikomityi nganye, iimpembelelo zayo ezinokukwenza uzive uphaphile kwaye ujonge.

Akukhuthazwa ukuba udle ngaphezu kwe-400 mg ye-caffeine, okanye malunga neekomityi ezine zekhofi, ngosuku.

6. Amaqanda

Amaqanda ayikokutya okwanelisa kakhulu kuphela kodwa azele namandla anokukunceda ukuba uphembelele usuku lwakho.

Zipakishwe ngeeprotein, ezinokukunika amandla azinzileyo kunye nozinzileyo wamandla.

Ukongeza, i-leucine yeyona asidi ye-amino ininzi kumaqanda, kwaye yaziwa ngokuvuselela imveliso yamandla ngeendlela ezininzi (11).

ILeucine inokunceda iiseli ukuba zithathe iswekile eninzi yegazi, zikhuthaze ukuveliswa kwamandla kwiiseli, kwaye zonyuse ukonakala kwamafutha ukuvelisa amandla ().

Ngaphezu koko, amaqanda atyebile kwiivithamini ze-B. Ezi vithamini zinceda ii-enzymes zenze iindima zazo kwinkqubo yokwaphula ukutya kwamandla ().

7. Ii-apile

Ii-apile sesinye seziqhamo ezithandwa kakhulu kwihlabathi, kwaye zingumthombo olungileyo wekhabho kunye nefayibha.

Iapile eliphakathi (100 gram) iqulethe malunga ne-14 yeegram zecarbs, iigram ezili-10 zeswekile, ukuya kuthi ga kwi-2.1 yeegram zentsinga ().

Ngenxa yomxholo wazo osisityebi weswekile yendalo kunye nefayibha, ii-apile zinokubonelela ngokukhutshwa kwamandla okucothayo kunye okuzinzileyo ().

Ngapha koko, ii-apile zinomxholo ophezulu we-antioxidant. Uphando lubonakalisile ukuba ii-antioxidants zinokucothisa ukwetyiswa kweecarbs, ke zikhupha amandla ngaphezulu kwexesha elongeziweyo (15).

Okokugqibela, kuyacetyiswa ukuba utye ii-apile zizonke ukuvuna izibonelelo zefayibha kulusu lwabo.

8. Amanzi

Amanzi ayimfuneko ebomini. Ibandakanyeka kwimisebenzi emininzi yeselula, kubandakanya ukuveliswa kwamandla (16).

Ukungaseli manzi ngokwaneleyo kungakhokelela ekuphelelweni ngamanzi emzimbeni, okunokucothisa ukusebenza komzimba, kukushiya uziva udangele kwaye udiniwe ().

Amanzi okusela anokukunika amandla kwaye akuncede ekulweni nokudinwa.

Unokukuphepha ukuphelelwa ngamanzi emzimbeni ngokusela amanzi nokuba awunxaniwe. Zama ukusela amanzi rhoqo ngalo lonke usuku.

Ukulungiswa kokutya: Ukukhathala

9. itshokolethi emnyama

Itshokholethi emnyama inomxholo ophezulu wecocoa kunetshokholethi eqhelekileyo okanye yobisi.

I-antioxidants kwi-cocoa ibonakalisiwe ukuba inezibonelelo ezininzi kwezempilo, njengokunyusa ukuhamba kwegazi emzimbeni wakho wonke).

Esi siphumo sinceda ukuhanjiswa kweoksijini kwingqondo nakwizihlunu, eziphucula ukusebenza kwazo. Oku kunokuba luncedo ngakumbi ngexesha lokuzilolonga ().

Ukongeza, ukwanda kokuhamba kwegazi okuveliswe zii-antioxidants kwicocoa kunokunceda ukunciphisa ukudinwa kwengqondo kunye nokuphucula imeko ().

Itshokholethi emnyama iqulethe iikhompawundi ezikhuthazayo, ezinje nge-theobromine kunye ne-caffeine, ebonakalise ukonyusa amandla engqondo kunye nomoya ().

10. Yerba maté

I-Yerba maté sisiselo esenziwe ngamagqabi omisiweyo esityalo esivela eMzantsi Melika. Kubonakalisiwe ukuba kunezibonelelo ezininzi zempilo ().

I-Yerba maté iqulethe ii-antioxidants kunye ne-caffeine. Ikomityi ye-8-ounce yesiqhelo inokubonelela malunga ne-85 mg ye-caffeine, efanayo nesixa kwikomityi encinci yekofu ().

I-caffeine kwi-yerba maté ikhuthaza ukuveliswa kwehomoni epinephrine, eyonyusa amandla. Nangona kunjalo, ngokungafaniyo nezinye izinto ezikhuthazayo, i-yerba maté ayibonakali ichaphazela uxinzelelo lwegazi okanye ukubetha kwentliziyo ().

Uphando lwezilwanyana lucebise ukuba i-yerba maté inokuphucula ukugxila kwengqondo kunye nemood ().

11. Amajikijolo eGoji

Amajikijolo eGoji ebesetyenziswa kumayeza amaTshayina kangangeenkulungwane ngenxa yezibonelelo zawo ezininzi.

Ngaphandle kokupakishwa kwee-antioxidants, iivithamini, kunye neeminerali, esi siqhamo saziwa njengomthombo olungileyo wefayibha ().

Uphando lucebise ukuba ijusi yeji goji inokubonelela ngokhuseleko lwe-antioxidant ().

Ukongeza, amajikijolo e-goji atyebile kwifayibha. I-ounce enye (28-gram) yokukhonza ibonelela nge-2 gram yefayibha. Oku kunokunceda ukucotha ukutya kunye nokukhulula amandla kancinci (,).

Kulula ukonwabela amajikijolo eGoji axutywe kwiyogathi, i-smoothies, izinto ezibhakiweyo kunye neesosi. Okanye ungazitya ziluhlaza.

12. Iquinoa

Iquinoa yimbewu edume kakhulu ngeprotein ephezulu, icarb, kunye nefayibha yokutya, kunye neevithamini kunye neeminerals ezininzi.

Nangona le superfood iphezulu kwii-carbs, inesalathiso esisezantsi se-glycemic, esibonisa ukuba ii-carbs zayo zifunxwe kancinci kwaye zinokubonelela ngokukhutshwa kwamandla okuzinzileyo ().

Ukongeza, iquinoa ityebile kwimanganizi, ngemagniziyam, kunye nefolate (27).

13. Oatmeal

I-Oatmeal kukutya okuziinkozo okupheleleyo okungakunika amandla ahlala ixesha elide.

Iqulethe i-beta glucan, ifayibha enyibilikayo eyenza ijeli eshinyeneyo xa idityaniswe namanzi. Ubukho belijeli kwinkqubo yokwetyisa bulibazisa ukukhupha isisu kunye nokufakwa kweglucose egazini (,).

Ngapha koko, i-oats zityebile kwiivithamini kunye neeminerals ezinceda inkqubo yokuvelisa amandla. Oku kubandakanya iivithamini ze-B, i-iron, kunye ne-manganese (,).

Ukudityaniswa kwazo zonke ezi zondlo kwenza i-oatmeal kukutya okugqibeleleyo kokukhutshwa kwamandla okuzinzileyo.

14. iyogathi

Iyogathi sisidlo esilungileyo sokutshisa usuku lwakho.

IiCarbs kwiyogathi ubukhulu becala zikwimo yeswekile elula, efana ne-lactose kunye negalactose. Xa yaphulwe, ezi swekile zinokubonelela ngokulungiselela ukusetyenziswa kwamandla.

Ukongeza, iyogathi ipakishwe yiprotein, enceda ukucothisa ukwetyiswa kweecarbs, ngaloo ndlela icothisa ukukhutshwa kweswekile egazini ().

15. IHummus

I-Hummus yenziwa nge-chickpeas, i-sesame seed paste (tahini), i-oyile kunye nelemon. Ukudityaniswa kwezi zinto kudityaniswa kwenza i-hummus ibe ngumthombo olungileyo wamandla ().

Iichickpeas ezikwi-hummus zingumthombo olungileyo wee-carbs ezinzima kunye nefayibha, ezinokuthi zisetyenziswe ngumzimba wakho amandla azinzileyo ().

Ukongeza, intlama yesesame kunye neoyile kwihummus iqulethe amafutha asempilweni. Ezi zithako ziyanceda ekunciphiseni ukufunxwa kweecarbs, ezikunceda uphephe i-spikes yegazi ().

Ungayonwabela ihummus njengokuntywila kwimifuno okanye ngokudibanisa nezinye izitya, ezinje ngeesendwitshi okanye iisaladi.

16. Edamame

Iimbotyi ze-Edamame zinokuba yinto elula kunye neyanelisayo yokuthabatha.

Zisezantsi kakhulu kwiikhalori kodwa zibonelela ngexabiso leeprotein, iicarbs, kunye nefayibha. Ikomityi enye yeembotyi ze-edamame inokupakisha ukuya kuthi ga kwi-27 yeeprotheyini, i-21 gram yee-carbs, kunye ne-12 yeegram zentsinga ().

Ukongeza, banamanani aphezulu eevithamini kunye neeminerali, ezinje nge-folic acid kunye nemanganizi, ezinokunceda ukonyusa amandla ngeendlela ezahlukeneyo ().

I-acid ye-Folic isebenza ngentsimbi ukukhuthaza amandla kunye nokulwa ukudinwa kunye ne-anemia, ngelixa i-manganese inceda ukuvelisa amandla ukusuka ekonakaleni kwe-carbs kunye ne-protein (, 39).

Okokugqibela, iimbotyi ze-edamame ziqulathe isixa esikhulu se-molybdenum, isimbiwa esisebenza njengesikhuthazi se-enzymes kunye nokunceda ekonakaleni kwezakhamzimba ().

17. Iilensi

Ngaphandle kokuba ngumthombo omkhulu kwaye ungabizi kakhulu weprotheni, iilentile zingumthombo olungileyo wezondlo kwaye zinceda ukukhulisa amanqanaba amandla.

Iilentile yimidumba etyebileyo kwiikhabhobhisi kunye nefayibha. Ikomityi enye yeelentile eziphekiweyo inikezela nge-gram ezingama-36 zee-carbs kunye ne-14 yeegram zentsinga ().

Ukongeza, iilentile zinokunyusa amanqanaba akho emandla ngokuzalisa iivenkile zakho ze-folate, i-manganese, i-zinc kunye nentsimbi. Ezi zinongo zinceda kwimveliso yamandla eselfowuni kunye nokwahlulwa kwezondlo zokukhutshwa kwamandla ().

18. Ii-avokhado

Ngombulelo kuzo zonke izibonelelo zabo zempilo, ii-avocado zithathwa njengeyona nto ityiwayo ibalaseleyo.

Umzekelo, batyebile kumafutha asempilweni, iivithamini ze-B, kunye nefayibha. Malunga ne-84% yamafutha asempilweni kwiiavokhado avela kwi-monounsaturated kunye ne-polyunsaturated fatty acids (, 44).

La mafutha asempilweni abonakalisiwe ukukhuthaza amanqanaba afanelekileyo egazi kunye nokuphucula ukufunxwa kwezondlo. Zingagcinwa emzimbeni kwaye zisetyenziswe njengemithombo yamandla (45).

Ukongeza, ifayibha ekwi-avocado yenza i-80% yomxholo wayo we-carb, onokuthi uncede ukugcina amanqanaba ombane azinzileyo ().

19. Iiorenji

Iiorenji zidume ngokuqulatha ivithamin C ephezulu. Iorenji enye inokubonelela nge-106% ye-RDI kwi-vitamin C ().

Ukongeza, iiorenji zinee-antioxidant compounds ezinokukhusela kuxinzelelo lwe-oxidative ().

Uphando lubonakalisile ukuba uxinzelelo lwe-oxidative lunokukhuthaza iimvakalelo zokudinwa. Ke ngoko, ukhuselo lwe-antioxidant olubonelelwe yimixube kwiiorenji lunokunceda ukunciphisa ukudinwa (,).

Ngapha koko, olunye uphononongo lubonise ukuba abasetyhini abali-13 abatya ii-ounces ezili-17 (500 mL) yejusi yeorenji kwaye benza iyure e-1 yokuqeqeshwa kwe-aerobic kathathu ngeveki iinyanga ezi-3 ezinamava okuncipha ekudineni kwemisipha kunye nokuphuculwa kokusebenza komzimba ().

20. Ierberberries

Ierberberries sisinye isiqhamo esomeleza amandla.

Banokubonelela ngeecarbs, ifibre, kunye noshukela ezinokuphucula amandla akho. Ikomityi enye yamaqunube ibonelela ngeegram ezili-13 zecarbs, 3 gram yefayibha, kunye ne-100% ye-RDI yovithamini C ().

Ukongeza ekuncedeni ukulwa nokudumba, ii-antioxidants ezikwiqunube zinokunceda ekulweni nokudinwa kwaye zikunike amandla (,,).

Ierberberries zimnandi kwiindlela ezininzi zokupheka, ezinje nge-smoothies, parfaits, okanye iisaladi.

21. Imbewu

Imbewu, enjengembewu ye-chia, imbewu yeflakisi, kunye nembewu yethanga, inokunyusa amanqanaba akho emandla.

Ezi zimbewu ngokubanzi ziphezulu kwi-omega-3 fatty acids esekwe kwizityalo. Amanqanaba asezantsi e-omega-3 fatty acids adityaniswe nokwanda kokudumba kunye nokudinwa ().

Ngapha koko, imbewu ingumthombo olungileyo wefayibha kunye neeproteni. Ifayibha ekwimbewu inegalelo ekucoleni ukutya okucothayo kwezakhamzimba zazo, nto leyo ekhokelela ekukhulisweni okuzinzileyo kwamandla ().

22. Iimbotyi

Iimbotyi zityebile ngezondlo kunye nomthombo omkhulu wamandla endalo.

Nangona kukho amakhulu eentlobo zeembotyi, iiprofayili zazo zezondlo ziyafana. Ngumthombo otyebileyo we-carbs, ifibre, kunye neprotein ().

Iibhontshisi zetyiswa kancinci, ezinceda ukugcina amanqanaba eswekile esegazini kwaye zikunike amandla azinzileyo. Ukongeza, iimbotyi zinee-antioxidants ezinokunceda ukulwa nokudumba kunye nokukhuthaza amandla ().

Iibhontshisi ezimnyama kunye nee-eras ezinamehlo amnyama ziphakathi kweentlobo zeembotyi ezidumileyo. Ezi mbotyi yimithombo elungileyo ye-folic acid, isinyithi, kunye nemagniziyam, ezibandakanyekayo kwimveliso yamandla kwaye zinceda ukuhanjiswa kwamandla kwiseli nganye emzimbeni wakho ().

23. Iti eluhlaza

Iti eluhlaza idume ngoluhlu olude lwezibonelelo zezempilo.

Inokuxinana okuphezulu kwee-antioxidants ezinokunceda ukuthintela uxinzelelo lwe-oxidative kunye nokudumba ().

Ngokufanayo nekofu, iti eluhlaza ine-caffeine, enokunyusa amanqanaba akho amandla. Nangona kunjalo, iti eluhlaza ikwanayo nekhompawundi ebizwa ngokuba yi-L-theanine ().

I-L-theanine inokumodareyitha iziphumo zecaffeine, ezinje ngoxinzelelo kunye nejitters, kwaye ivelise ukonyusa amandla (,).

Ngapha koko, iti eluhlaza inokuba sisixhobo esomeleleyo sokwenza umthambo, njengoko inokunciphisa ukudinwa ngokwandisa ukonakala kwamafutha kunye nokukhululwa kwehomoni norepinephrine (,).

24. Amandongomane

Amantongomane angaba kukutya okulula okugcwele izondlo ukukhuthaza amandla.

Uninzi lwamantongomane, kubandakanya ii-almonds, ii-walnuts, kunye neecashews, zaziwa ngokuxinana okuphezulu kweekhalori kunye nobuninzi beeproteni, ii-carbs kunye namafutha asempilweni.

I-Walnuts, ngakumbi, ikwindawo ephezulu ye-omega-3 kunye ne-omega-6 fatty acids, kunye nee-antioxidants ezinokunyusa amanqanaba amandla kunye nokunceda ngokukrala nokukhusela i-antioxidant ().

Ukongeza, ezi ndongomane zibonelela ngesixa esifanelekileyo sekhabho kunye nefayibha yokunyusa amandla okuzinzileyo ().

Amandongomane akwanazo nezinye iivithamini kunye neeminerals, ezinje ngeemanganizi, i-iron, iivithamini ze-B, kunye nevithamin E. Ezi zinokunceda ukwandisa imveliso yamandla kunye nokunciphisa ukudinwa (65).

25. Ipopcorn

IPopcorn inokuba yeyona ikhalori iphantsi kakhulu, inika amandla okutya.

Iphezulu kwii-carbs kunye nefayibha, ezinokuthi zenze ukuba yanelise kakhulu kwaye ibe lukhetho olufanelekileyo lokutya okunyusa amandla ().

Ikomityi e-1 (i-8-gram) yokukhonza i-popcorn yomoya ojikelezayo ibonelela ngefayibha kunye ne-carbs, ebonelela ngokukhutshwa okuzinzileyo kwamandla ().

Iipopcorn zingangukutya okusempilweni xa kuphekwe ngezithako ezisempilweni kusetyenziswa indlela yokupheka yomoya-pop.

26. Imifuno eluhlaza eluhlaza

Imifuno eluhlaza enegqabi njengesipinatshi kunye ne-kale yimithombo emihle yezakha-mzimba ezikhuthaza amandla.

Ziphezulu ngentsimbi, calcium, nemagniziyam, potassium, kunye neevithamini A, C, E, kunye K. Ukongeza, zipakishwe folic acid, ifayibha, kunye antioxidants 68).

Ukukhathala yenye yeempawu eziqhelekileyo zentsimbi ().

Imifuno eluhlaza enegqabi yimithombo yentsimbi egqwesileyo ukuzalisa iivenkile zomzimba wakho, kunye nevithamini C ukuphucula ukufunxeka kwentsimbi emzimbeni wakho (70).

Ngapha koko, imifuno eluhlaza enamagqabi inokuphucula ukwenziwa kwe-nitric oxide, enceda imithambo yegazi yakho ukuba yenze banzi ukuhamba kwegazi emzimbeni wakho wonke,,).

27. Beet

Ii-Beet zifumene ukuthandwa kutsha nje ngenxa yokukwazi kwazo ukuphucula amandla kunye namandla.

Izifundo zibonise ukuba i-beetroot inokuphucula ukuhamba kwegazi ngenxa yomxholo wayo we-antioxidant (73,).

I-nitrate, eziyimixube efumaneka kwimilinganiselo ephezulu yejetroot kunye nejusi ye-beetroot, inceda ukwandisa imveliso ye-nitric oxide kunye nokuphucula igazi, ivumela ukwanda kokuhanjiswa kweoksijini kwizicwili. Esi siphumo sinokunyusa amanqanaba amandla, ngakumbi ngexesha lokubaleka ().

Ukongeza, ii-beet zipakishwe zii-carbs, ifibre, kunye neswekile yokunyusa amandla.

Umgca wezantsi

Iindidi zokutya ezahlukeneyo zinokunceda ukukhulisa amandla akho.

Nokuba zipakishwe zii-carbs zamandla afumaneka ngokulula, okanye ifayibha kunye neeprotheyini zokukhululwa kancinci kwamandla, oku kutya kunokunceda ukwandisa amandla akho kunye namandla.

Ukongeza, uninzi lwezi zinto zokutya zinexabiso elikhulu lezinye izakha mzimba, kubandakanya iivithamini, iiminerali kunye nee-antioxidants.

Zonke ezi zinto zibandakanyeka kwimveliso yamandla ngaphakathi kwiiseli zakho, kwaye zonke zibonelela ngezinye izibonelelo zempilo.

Ukuba ufuna amandla angaphezulu, ukubandakanya oku kutya kukutya kwindawo elungileyo ukuqala.