Yiba sempilweni ngeAntioxidants

Umxholo

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Ngaba ujonge ukuhlala usempilweni kobu busika? Ukulayisha kwi-antioxidants-aka izinto ezifumaneka kwiziqhamo, imifuno kunye nokunye ukutya okunempilo okunceda ukukhusela kwi-radicals yamahhala (iamolekyu ezinobungozi ezivela kukutya okuqhekekileyo, umsi kunye nokungcola).

Nantsi indlela esebenza ngayo: Ii-radicals zasimahla zikhutshwa ngexesha lenkqubo ye-oxidation, kulapho iiseli zomzimba zisifa zize zitshintshwe ziiseli ezintsha, ezisempilweni. Izandi zilula ngokwaneleyo, akunjalo? Ewe, uhlobo. Ezi seli "simahla" ziyaphoswa yimolekyuli ebalulekileyo, ebangela ukuba zincamathele kwiiseli ezisempilweni kwaye zibahlasele, zibangele impendulo yetyathanga. Iziphumo zinokugulisa ixesha elifutshane (umkhuhlane, umkhuhlane, njl.

Ngenisa i-antioxidants kukutya okusempilweni, okuthintela iiradicals simahla ekubangeleni ukusabela kwetyathanga kweeseli ezonakalisayo (kunye nokukwenza ugule). Cinga ngezi antioxidants-kubandakanya i-beta-carotene, i-lutein, i-lycopene, i-selenium, kunye ne-vitamin A, C kunye ne-E-njengabakhuseli bakho bendalo, ukukhusela iiseli eziphilileyo ekuhlaselweni. Ke kukuphi ukutya okusempilweni ekufuneka ukuba ukutyile? Nantsi into oyithengisayo ngexesha elizayo xa ubetha ivenkile.

IZIQHAMO EZINOKUXABANGISA

Iziqhamo ze-Antioxidant zibandakanya amajikijolo, iziqhamo ze-citrus kunye neziqhamo ezomisiweyo ezinjengeeapilkosi, izihlahla zeprune kunye neerasentyisi-zonke zidlala indima ebalulekileyo ekukhuseleni umzimba wakho kunye nokugcina amajoni omzimba omeleleyo. Gcina ezi ziqhamo zine-antioxidant ukuze ugcine ukutya okusempilweni kwaye uphephe ukugula kobu busika.

• Iibhilikosi
• Ama-apile
• Amaqunube
• Iidiliya
• Irharnati
• Iiorenji
• I-grapefruit
• Icantaloupe
• ikiwi
• Iimango
• Iibhanana
• Iipesika
• Iiplamu
• IiNectarines
• Iitumato
• Ujodo
• Oomileyo

IMIFUNO ENGASETYENZISWA

Bamba isandwich uze upakishe isaladi isidlo sasemini sesidlo sasemini esipakishwe ngama-antioxidants asempilweni. Isilumkiso: Ukufudumeza imifuno kunganciphisa izibonelelo zesondlo, ngenxa yoko ukubheja kwakho okungcono kukuya eluhlaza. Ukruqukile ngeesaladi? Yenza ukutya kwasekuseni okunempilo kushukume kunye neminqathe kunye nezinye zeziqhamo zakho ozithandayo ukuqala usuku ngedosi esempilweni ye-antioxidants onokuyiphungula xa usiya emsebenzini.

• IArtichokes
• I-asparagus
• Iibhithi
• Ibrokholi
• Iminqathe
• Umbona
• Ipelepele eluhlaza
• Kale
• Iklabishi ebomvu
• Iitapile ezimnandi

IINDAWO ZOKUPHUZA / IZIBONELELO

Ekuhambeni? Gcoba imbewu kajongilanga okanye amandongomane engxoweni ukuze ufumane idosi ekhawulezayo ye-antioxidants esempilweni. Enye into onokuyenza: Yenza iavokhado, ityhuna okanye isandwich yenyama ecekeceke usebenzisa isonka esineenkozo.

• Imbewu kajongilanga
• Iihazelnuts
• IiPecans
• IiWalnuts
• Amazimba

I-ANTIOXIDANT PROTEINS

I-Zinc kunye ne-selenium, kakhulu njengee-antioxidants ezisempilweni kwiziqhamo kunye nemifuno, zinceda ukukhusela ii-radicals zasimahla. Musa nje ukuyibaxa, kuba ezinye iiproteni (njengenyama ebomvu) zinokuba namafutha aphezulu. Umlimi? Akukho ngxaki. Iimbotyi ze-Pinto kunye neembotyi zezintso zombini kukutya okune-antioxidant okuya kukhusela iiseli zakho.

• Iimbatyisi
• Inyama ebomvu
• Iinkukhu
• Iimbotyi
• Ityhuna

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