Uma ungafuni impilo yakho ingabi yinde kuphela kepha futhi nokuba nezinga elihleUkuthatha ama-antioxidants emvelo kukhonjisiwe njengenye yezindlela ezinhle kakhulu zokufeza lokhu.
Kodwa kungani zizuzisa kangaka? Ngezansi siphendula lokho neminye imibuzo ebalulekile, kufaka phakathi ukuthi yikuphi ukudla okungeke kulahleke ekudleni kuqinisekisa ukutholakala okuhle kwama-antioxidants emzimbeni.
Yini ama-antioxidants?
Umzimba ufaka izinto eziyingozi (ngokuvamile ezaziwa ngokuthi ama-radicals amahhala) ngenxa yokungcola namakhemikhali. Ukuguga kungenye yezinqubo ezidala inqubo yeselula eyaziwa ngokuthi i-oxidation.
Kusukela cishe akunakwenzeka ukuzivikela ngokuphelele kukho konke ukungcolaKanye nokuguga (noma ngabe indlela yakho yokuphila iphilile kanjani), ukuxazulula le nkinga ebalulekile kuyadingeka ukuthi usebenzise usizo lwama-antioxidants.
Yethula ekudleni okuthile nakwizengezo, ama-antioxidants asiza umzimba ukuthi uphathe futhi unciphise lezi zinto eziyingozi ongena emzimbeni.
Kungani kubalulekile ukuzithatha?
Ngokuyinhloko, ama-antioxidants akusiza uzizwe unamandla ngokwengeziwe. Futhi zingenye zezinto ezisondele kakhulu emthonjeni wobusha baphakade osetholakele kuze kube manje. Ama-radicals wamahhala angasheshisa inqubo yokuguga yemvelo. Imiphumela emibi kokubili ngaphakathi (empilweni ejwayelekile) nangaphandle (imibimbi nemibuthano emnyama). Ama-antioxidants alwa nawo, akusiza ubukeke futhi uzizwe umncane isikhathi eside.
Kumele kuqashelwe ukuthi, ngaphambi kokuzama ukwelashwa okusha noma ukwenza ushintsho olukhulu ekudleni kwakho, kungakuhle uthintane nodokotela wakho.
Ungawathola kanjani ama-antioxidants emvelo
Ukuphila ngendlela enempilo kuyindlela engcono kakhulu yokwandisa amandla e-antioxidant omzimba.. Cabanga ukuzivocavoca njalo ungasebenzisi kabi ugwayi noma utshwala.
Faka ukudla okulandelayo (ikakhulukazi izithelo nemifino) ekudleni kwakho kungenye futhi okumele ibe nayo uma kukhulunywa ngokulwa nama-radicals wamahhala. Bheka ukuthi yikuphi ukudla osukudla njalo nokuthi yikuphi ongakungeza ukuthuthukisa indlela odla ngayo:
I-Vitamin C
I-Vitamin C ibhekwa njengenye yama-antioxidants amahle kakhulu. Ukuncibilika emanzini, kungasebenza kuketshezi lomzimba. Ungathola uvithamini C kwizithelo ezisawolintshi, njenge-orange, i-tangerine, noma i-grapefruit.
Eyaziwa nangokuthi i-ascorbic acid, imifino elinye iqembu lokudla lapho itholakala khona ngobuningi. Faka imifino eluhlaza, utamatisi nezithelo ezisawolintshi ekudleni kwakho ukuqinisekisa umthamo omuhle wansuku zonke wama-antioxidants. Cabanga ukukudla konke lokhu kudla kungaphekiwe, ngoba ukupheka kungalimaza le vithamini.
Vitamin E
Ngokwengxenye yayo, uvithamini E unamafutha ancibilikayo. Ngale ndlela, ivikela izicubu zomzimba ezinamafutha. Kuyasiza nokugcina izinga le-cholesterol enempilo nokunciphisa ubungozi besifo senhliziyo nomdlavuza webele. Ungathola le vithamini antioxidant ku okusanhlamvu okuphelele, uwoyela wemifino, amantongomane nemifino eluhlaza.
I-Vitamin A
Ukudla okunothe uvithamini A kubalulekile ukulwa nokulimala kwamaseli. I-soluble in fat, i-beta corotene inezindawo ezilwa nomdlavuza. Umzimba uwuguqula ube yi-retinol, ebalulekile ekubukeni kwamehlo.
Ukuthola le antioxidant yemvelo ngokudla kwakho, cabanga ukufaka imifino eluhlaza okotshani, njenge-ulethisi noma isipinashi, nezithelo eziwolintshi noma eziphuzi, njenge-cantaloupe, izaqathe nesikwashi.
selenium
I-Selenium ingena ezitshalweni ezisuka emhlabathini Futhi kubaluleke kakhulu ukukhulisa amandla omzimba okulwa nezifo. Lokhu kungenxa yokuthi amavithamini E no-C ayabasiza ekwenzeni imisebenzi yabo kangcono. Futhi, kukodwa, kukhonjisiwe ukunciphisa imidlavuza efana ne-lung ne-prostate.
Ungathola le minerali ku- okusanhlamvu, u-anyanisi, u-garlic, amantongomane, ukudla kwasolwandle nenyama.
I-Lycopene
I-carotenoid (ebhekele imibala ekudleni kwezitshalo) engavikela ezinhlotsheni ezahlukahlukene zomdlavuza, kufaka phakathi umdlavuza we-prostate. Utamatisi ungumthombo omuhle futhi ongabizi. Njengoba ukufudumeza kusiza ukumuncwa kwayo, utamatisi isoso umqondo omuhle kakhulu ukuthola ama-antioxidants emvelo.
Ama-Flavonoids
Kunezinhlanganisela ezahlukahlukene ezingapheli zama-flavonoids, acishe afane nezinhlobo zezitshalo. Bangakwazi ukuvikela izifo zenhliziyo, ukulahleka kombono, noma ukutheleleka. Ungathola ama-flavonoids ngokusebenzisa itiye eliluhlaza, amagilebhisi, iwayini elibomvu, ama-apula, ushokoledi namajikijolo.
I-Omega 3 ne-Omega 6 fatty acids
Ziyasiza ukumisa ukuvuvukala futhi, njengoba umzimba ungakwazi ukuzikhiqiza wedwa, zidinga ukuba khona ekudleni. Endabeni ye-omega 3 zingatholakala ku-salmon, i-tuna, ama-sardine nama-walnuts. Ungathola i-omega 6 ngamafutha emifino, amantongomane nezinkukhu.