Idan kana son rayuwarka ba kawai ta dade ba amma kuma ta kasance tana da kyawu mai kyauShan antioxidants na halitta an nuna shine ɗayan mafi kyawun dabaru don cimma wannan.
Amma me yasa suke da amfani haka? A ƙasa mun amsa wannan da wasu mahimman tambayoyi, gami da waɗanne abinci waɗanda ba za a rasa cikin abincin su ba tabbatar da kasancewar kasancewar antioxidants a jiki.
Menene antioxidants?
Jiki yana ɗaukar abubuwa masu cutarwa (wanda aka fi sani da free radicals) saboda gurbatar jiki da sinadarai. Tsufa wani aiki ne wanda ke haifar da tsarin salula wanda aka sani da hadawan abu da iskar shaka.
Tun da ba shi yiwuwa a sami cikakken kariya daga dukkan gurɓataccen abuKazalika tsufa (komai lafiyar yanayin lafiyar ku), don warware wannan mahimmin batun ya zama dole a nemi taimakon antioxidants.
Gabatar a cikin wasu abinci da kari, antioxidants suna taimakawa jiki don sarrafawa da tsakaita waɗannan abubuwa masu cutarwa wanda yake ratsa jiki.
Me yasa ya zama dole a dauke su?
Ainihin, antioxidants suna taimaka maka jin ƙarin kuzari. Hakanan ɗayan mafi kusancin abubuwa ne ga asalin matashin samari wanda aka gano har yanzu. Abubuwan 'yanci na kyauta na iya hanzarta tsarin tsufa na ɗabi'a. Illolin cutarwa duka na ciki ne (a cikin ƙoshin lafiya) da na waje (wrinkles da duhu). Antioxidants suna yaƙar su, suna taimaka muku duba da jin ƙarancin shekaru.
Ya kamata a lura cewa, kafin gwada sabon magani ko yin babban canji a cikin abincin ku, yana da kyau ka nemi shawarar likitanka.
Yadda ake samun antioxidants na halitta
Rayuwa cikin rayuwa mai kyau ita ce hanya mafi kyau don ƙara ƙarfin antioxidant na jiki. Yi la'akari da motsa jiki a kai a kai kuma ba cin zarafin taba ko barasa ba.
Hada abinci mai zuwa (galibi 'ya'yan itace da kayan marmari) a cikin abincinku wani dole ne a samu idan ana batun yaƙi da 'yanci. Duba don ganin irin abincin da kuka riga kuka ci a kai a kai da waɗanne irin waɗanda zaku iya ƙarawa don inganta abincinku:
Vitamina C
Vitamin C yana dauke da mafi kyawun antioxidants. Kasancewa mai narkewa cikin ruwa, yana iya aiki akan ruwan jiki. Zaka iya samun bitamin C daga 'ya'yan itacen citrus, kamar su lemu, tangerine, ko kuma' ya'yan inabi.
Hakanan an san shi da ascorbic acid, kayan lambu wani rukuni ne na abinci inda ake samun sa da yawa. Greenara koren kayan lambu, tumatir da 'ya'yan itacen citrus a cikin abincinku don tabbatar da kyakkyawan maganin yau da kullun na antioxidants. Yi la'akari da cin duk waɗannan abinci ɗanye, saboda girki na iya lalata wannan bitamin.
Vitamin E
A nata bangaren, bitamin E mai narkewa ne. Ta wannan hanyar, yana kiyaye kitsen mai na jiki. Hakanan yana taimakawa kula da ƙoshin lafiya na ƙwayar cholesterol da rage haɗarin cututtukan zuciya da kansar mama. Kuna iya samun wannan bitamin na antioxidant a ciki cikakkun hatsi, mai na kayan lambu, kwayoyi, da ganye koren ganye.
Vitamin A
Abincin da ke cike da bitamin A yana da mahimmanci don yaƙi da lalata ƙwayoyin. Mai narkewa cikin mai, beta corotene yana da magungunan anti-cancer. Jiki yana canza shi zuwa cikin sinadarin retinol, wanda yake da mahimmanci don gani.
Don samun wannan antioxidant na jiki ta hanyar abincinku, la'akari da haɗawa duhu koren kayan lambu, kamar su latas ko alayyaho, da lemu ko 'ya'yan itatuwa masu launin rawaya, irin su kantar, karas, da squash.
selenium
Selenium ya shiga tsire-tsire daga ƙasa Kuma yana da matukar muhimmanci a kara karfin jiki dan yakar cuta. Wannan saboda bitamin E da C suna taimaka musu suyi aikinsu da kyau. Hakanan, a karan kansa, an nuna yana rage cututtukan daji kamar huhu da prostate.
Kuna iya samun wannan ma'adinan a ciki hatsi, albasa, tafarnuwa, kwaya, abincin teku, da nama.
Lycopene
Karotenoid ne (alhakin launuka a cikin abincin shuke-shuke) wanda zai iya kariya daga nau'ikan cutar kansa, gami da cutar sankarar prostate. Tumatir tushe ne mai kyau kuma mai araha. Tunda dumama shi yana sauƙaƙe shan sa, tumatir miya kyakkyawan shawara ne don samun antioxidants na halitta.
Karafa
Akwai nau'ikan haɗi daban-daban marasa iyaka na flavonoids, kusan kamar yadda suke da nau'in shuka. Suna iya kariya daga cututtukan zuciya, rashin gani, ko kamuwa da cuta. Kuna iya samun flavonoids ta hanyar koren shayi, inabi, jan giya, apụl, cakulan, da 'ya'yan itace.
Omega 3 da Omega 6 mai mai
Suna taimakawa dakatar da kumburi kuma, tunda jiki ba zai iya samar da su da kansa ba, suna buƙatar kasancewa a cikin abincin. Game da omega 3 ana iya samunsu a cikin kifin kifi, tuna, sardines da goro. Zaka iya samun omega 6 ta hanyar mai da kayan lambu, kwayoyi da kaji.