Kana iwe uchida hupenyu hwako kwete chete kuti hurefu asi zvakare kuve nehunhu hwakanakaKutora zvakasikwa antioxidants kwakaratidzirwa seimwe yeakanakisa nzira dzekuita izvi.
Asi nei zvichibatsira zvakadaro? Pazasi isu tinopindura izvo uye mimwe mibvunzo yakakosha, kusanganisira izvo zvekudya izvo zvisingakwanise kushaikwa mukudya kusvika kuvimbisa kuvapo kwakanaka kwema antioxidants mumuviri.
Chii chinonzi antioxidants?
Muviri unochengeta zvinhu zvinokuvadza (zvinowanzozivikanwa semahara radicals) nekuda kwekusvibisa nemakemikari. Kukwegura ndechimwe chezviitiko zvinokonzeresa maseru maitiro anozivikanwa se oxidation.
Kubvira zvinoita zvisingaite kuzvidzivirira zvizere kubva kune zvese zvinosvibisaZvakare nekukwegura (zvisinei nekuti mararamiro ako ane hutano hwakadii), kugadzirisa iyi nyaya yakakosha inofanirwa kuenda kune rubatsiro rwema antioxidants.
Ipa mune zvimwe zvekudya uye zvinowedzera, antioxidants inobatsira muviri kubata uye kurerutsa zvinhu zvinokuvadza iyo inopinda mumuviri.
Sei zvichidikanwa kuti uzvitore?
Chaizvoizvo, antioxidants inokubatsira kuti unzwe uine simba. Izvo zvakare zvimwe zvezvinhu zvepedyo kune Tsime revechidiki husingaperi iro rakawanikwa kusvika ikozvino. Mahara radicals anogona kukurumidza echisikigo kukwegura maitiro. Izvo zvinokuvadza mhedzisiro zviri zviviri zvemukati (mune hutano huzhinji) uye zvekunze (makwinya uye madenderedzwa erima). Antioxidants inorwa navo, ichikubatsira iwe kutarisa uye kunzwa uchiri mudiki kwenguva yakareba.
Izvo zvinofanirwa kucherechedzwa kuti, usati waedza mushonga mutsva kana kuita shanduko huru mukudya kwako, zvinokurudzirwa kubvunza chiremba wako.
Maitiro ekuwana echisikigo antioxidants
Kurarama hupenyu hune hutano ndiyo yakanakisa nzira yekuwedzera iyo antioxidant simba yemuviri. Funga kurovedza muviri nguva dzose uye kwete kushandisa zvisina kufanira fodya kana doro.
Sanganisira zvinotevera chikafu (kunyanya michero nemiriwo) mune kwako kudya iyo ndeimwe inofanirwa kuve nayo kana zvasvika pakurwisa mahara radicals. Tarisa uone kuti ndezvipi zvekudya zvaunogara uchidya uye izvo zvaunogona kuwedzera kunatsiridza kudya kwako:
Vitamina C
Vitamin C inoonekwa seimwe yeakanakisa antioxidants. Kuva yakanyungudika mumvura, inogona kushanda mukati memvura yemuviri. Unogona kuwana vhitamini C kubva pamuchero macitrus, senge orenji, tangerine, kana grapefruit.
Iyo inozivikanwawo se ascorbic acid, muriwo iri rimwe boka rekudya uko kwaunowanikwa mune zvakawanda. Sanganisira miriwo miriwo, matomatisi uye macitrus michero mukudya kwako kuona yakanaka zuva nezuva muyero we antioxidants. Funga kudya zvese izvi zvekudya mbishi, nekuti kubika kunogona kuparadza vhitamini iyi.
Vitamin E
Kune chikamu chayo, vhitamini E ane mafuta anogadzikana. Neiyi nzira, inodzivirira mafuta ane nyama yemuviri. Inobatsirawo kuchengetedza cholesterol zvine hutano uye kudzikisa njodzi yehosha yemoyo nekenza yemazamu. Unogona kuwana izvi antioxidant vhitamini mu tsanga, mafuta emuriwo, nzungu, nemiriwo yakasvibira.
Vitamin A
Chikafu chakapfuma muvhitamini A chakakosha kurwisa kukuvara kwesero. Soluble mumafuta, beta corotene ine anti-cancer properties. Muviri unoushandura kuita retinol, yakakosha pakuona.
Kuti uwane izvi zvakasikwa antioxidant kuburikidza nedhayeti yako, funga kusanganisira yakasvibira miriwo miriwo, senge lettuce kana sipinashi, uye orenji kana yero michero, senge cantaloupe, karoti, uye squash.
Selenium
Selenium inopinda zvinomera kubva pasi Uye zvakakosha kuti uwedzere kugona kwemuviri kurwisa chirwere. Izvi zvinodaro nekuti mavitamini E uye C anovabatsira kuita mabasa avo zvirinani. Zvakare, iri yega, yakaratidzirwa kudzikisa kanzira dzakadai semapapu neprostate.
Unogona kuwana ichi chicherwa mu zviyo, hanyanisi, gariki, nzungu, hove, uye nyama.
Lycopene
Iyo carotenoid (inokonzeresa iwo mavara muzvikafu zvezvirimwa) iyo inogona kudzivirira kubva pamhando dzakasiyana dzekenza, kusanganisira gomarara reprostate. Tomato yakanaka uye inotengeka sosi. Sezvo kupisa kuri kuita kuti ikwanise kutora, tomato muto ipfungwa yakanaka kwazvo kuwana chaiwo antioxidants.
Flavonoids
Iko kune kusingaperi kusanganiswa kwakasiyana kwema flavonoids, angangoita akawanda sekunge kune marudzi emiti. Vanogona kudzivirira kubva kuchirwere chemoyo, kurasikirwa kwemaonero, kana hutachiona. Unogona kuwana flavonoids kuburikidza green tea, mazambiringa, waini tsvuku, maapuro, chokoreti, uye ma berries.
Omega 3 uye Omega 6 mafuta acids
Ivo vanobatsira kumisa kuzvimba uye, sezvo muviri usingakwanise kuzvigadzira wega, vanofanirwa kuve varipo mukudya. Kana iri omega 3 ivo vanogona kuwanikwa musalmon, tuna, sardines uye walnuts. Unogona kuwana omega 6 kuburikidza nemafuta emiriwo, nzungu nehuku.