Antioxidants ndi zinthu zachilengedwe zomwe zimalepheretsa kapena kuchedwetsa kuwonongeka kwa ma cell chifukwa cha okosijeni. Pakati pa zakudya zomwe zili ndi antioxidants, zipatso monga apulo, mabulosi akuda, mabulosi abulu, chitumbuwa, kiranberi, malalanje, pichesi maula, rasipiberi, mphesa zofiira, sitiroberi; masamba monga sipinachi, broccoli, tomato, anyezi wofiira, kabichi ndi zakumwa monga tiyi wobiriwira, tiyi wakuda, khofi. Magwero abwino kwambiri a antioxidants ndi masamba ndi zipatso. Kudya zakudya zokhala ndi antioxidant kumalimbitsa chitetezo cha mthupi komanso kumatalikitsa moyo.
Kodi Antioxidant ndi chiyani?
Kuti mumvetsetse zomwe antioxidant amatanthauza, ndikofunikira kuyambira pamlingo wa maselo.
Monga mukudziwa, zinthu zonse m’chilengedwe zimapangidwa ndi maatomu. Ma atomu ndi mankhwala opangidwa ndi gulu la ma elekitironi ozungulira phata lomwe lili ndi mapulotoni ndi manyutroni. Mapulotoni (mipira yofiira) mu nyukiliyasi amakhala ndi chaji chabwino (+), pomwe mipira ya buluu ndi ma elekitironi omwe amanyamula choyipa (-). Pamene maatomu awiri kapena kuposerapo alumikizana, amakhala zomwe timadziwa kuti ndi mamolekyu.
Thupi la munthu limapangidwa ndi zinthu monga mapuloteni, mafuta ndi DNA, ndipo kwenikweni ndi mamolekyu akuluakulu okhala ndi maatomu ambiri, mazana kapena masauzande ambiri. Anthu ndi zamoyo zina zimasunga machitidwe awo ndi ntchito zawo pogwiritsa ntchito mankhwala. Zinthu zonse zomwe zimafunikira kuti moyo ukhale wathanzi zimatchedwa metabolism.
Ma radicals aulere ndi osakhazikika, mamolekyu okhala ndi magetsi m'maselo omwe amatha kuchitapo kanthu ndikuwononga mamolekyu ena (monga DNA). Amatha kupanga ma chain reaction momwe mamolekyu omwe amawononga amakhala ma free radicals. Ngati molekyulu itaya ma elekitironi ndikukhala free radical, molekyulu ya antioxidant imalowa mkati ndikuisokoneza momasuka, ndikutulutsa electron. Amapereka ma elekitironi ku ma radicals aulere omwe amawalepheretsa kuti asavulaze.
Kodi Antioxidant Imachita Chiyani?
Antioxidants, omwe ndi opindulitsa kwambiri pa thanzi lathu, amalimbitsa chitetezo cha mthupi. Imachepetsanso ma free radicals komanso imachepetsa kupsinjika kwa okosijeni. Zimalepheretsa kuwonongeka kwa DNA komwe kungachitike m'maselo.
Ma radicals aulere amapangidwa nthawi zonse mu metabolism. Popanda ma antioxidants, amawononga matupi athu mwachangu kwambiri.
Komabe, ma radicals aulere alinso ndi ntchito zofunika zomwe ndizofunikira kuti tipulumuke. Mwachitsanzo, maselo oteteza thupi ku matenda amagwiritsa ntchito zida zowononga tizilombo toyambitsa matenda kupha mabakiteriya omwe akufuna kutipatsira. Monga momwe zimakhalira ndi zinthu zambiri m'thupi, zomwe timafunikira ndizokhazikika. Monga kusunga kuchuluka kwa ma radicals aulere akuwongolera ndi kuchuluka kwa ma antioxidants…
Izi zikasokonekera, zinthu zimayamba kusokonekera. Pamene ma free radicals amaposa ma antioxidants, vuto lotchedwa oxidative stress limachitika. Kupsinjika kwa okosijeni Panthawi imeneyi, mamolekyu ofunika kwambiri a thupi amatha kuwonongeka kwambiri, nthawi zina kuchititsa kuti maselo afe.
Zinthu zambiri zopsinjika maganizo ndi zizolowezi za moyo zimachulukitsa kwambiri mapangidwe a free radicals. Zinthu zomwe zimayambitsa kupsinjika kwa okosijeni ndi monga:
Kuipitsidwa kwa mpweya
Kusuta
Kumwa mowa
poizoni
kuchuluka kwa shuga m'magazi
Kugwiritsa ntchito mafuta a polyunsaturated mafuta acids
Kuwotcha kwa dzuwa chifukwa cha kutentha kwa dzuwa
Matenda opatsirana ndi mabakiteriya, bowa kapena ma virus
Kupsinjika kwanthawi yayitali kwa okosijeni kumawonjezera chiopsezo cha zovuta zaumoyo monga matenda amtima ndi mitundu ina ya khansa. Amaganiziridwanso kuti amathandizira kukalamba. Chifukwa cha kupsinjika kwa okosijeni, matenda monga:
M'maso - Zimayambitsa ng'ala ndi kuwonongeka kwa macular.
Mumtima - Zimayambitsa kuthamanga kwa magazi ndi kulephera kwa mtima.
Mu ubongo - zimayambitsa matenda a Alzheimer ndi Parkinson matenda.
M'mapapo - zimayambitsa mphumu ndi bronchitis yosatha.
Mu impso - Amayambitsa impso kulephera.
Chifukwa chiyani ma antioxidants ali ofunikira?
Ma Antioxidants amaonetsetsa kuti zamoyo zonse zizikhala ndi moyo. Amalimbana ndi ma free radicals omwe amawopseza kwambiri thanzi lathu. Thupi la munthu limapanga ma antioxidants ake, mwachitsanzoglutathionezimabala.
Zomera, nyama, ndi mitundu ina yonse ya zamoyo zili ndi zodzitetezera ku ma free radicals ndi kuwonongeka kwa okosijeni komwe kumachitika chifukwa cha iwo. Chifukwa chake, ma antioxidants amapezeka pafupifupi muzakudya zonse zamasamba ndi nyama.
Ndikofunika kupeza ma antioxidants ku chakudya. Ndipotu, miyoyo yathu imadalira ma antioxidants ena, mwachitsanzo; Zimatengera kudya kwa vitamini C ndi vitamini E. Zomera ndizolemera kwambiri pankhaniyi. Zakudya za nyama ndi nsomba zimakhalanso ndi antioxidants, koma zochepa kwambiri kuposa zipatso ndi ndiwo zamasamba.vembeIli ndi mphamvu yayikulu kwambiri ya antioxidant.
Antioxidants amawunikidwa m'magulu atatu monga phytochemicals, mavitamini ndi michere. Gulu lirilonse liri ndi magulu ang'onoang'ono. Mitundu ya antioxidants ndi:
Phytochemicals
Phytochemicals ndi mankhwala opangidwa ndi zomera, ena omwe ali amphamvu kwambiri oteteza antioxidant. Amakonda kuthandiza zomera kuti zigwirizane ndi kuwala kwa ultraviolet ndi poizoni wina wa chilengedwe. Kudya kuchokera ku zomera kumapindulitsa thupi lathu. Zitsanzo za phytochemicals; carotenoids, saponins, polyphenols, phenolic acids, flavonoids angaperekedwe.
mavitamini
Thupi lathu limatenga ena mwa mavitamini ku zipatso ndi ndiwo zamasamba ndi kupanga ena mwa iwo okha. vitamini antioxidant; Pamodzi ndi vitamini A, vitamini C, vitamini E ndi vitamini D ndi coenzyme Q10.
michere
Ma Enzymes ndi mitundu ya antioxidants yomwe timapanga m'thupi lathu kuchokera ku mapuloteni ndi mchere omwe timadya ndi zakudya zathu zatsiku ndi tsiku. Mwachitsanzo; superoxide dismutase (SOD), glutathione peroxidase, glutathione reductase ndi catalases.
Ubwino wa Antioxidant
Amalimbana ndi kupsinjika kwa okosijeni
Oxidation ndi njira yachilengedwe. Zakudya zomwe zili ndi antioxidantsKudya kumateteza ku ma free radicals otsika omwe amayambitsa kupsinjika kwa okosijeni.
Amaletsa kutupa
Antioxidants amachepetsa kutupa.Alpha lipoic acidLili ndi anti-yotupa zomwe zimawonjezera kufalikira kwa magazi. Mwanjira imeneyi, zimathandiza kuchepetsa ziphuphu ndi makwinya pakhungu.
Amapereka kulimbitsa khungu
Antioxidants amachepetsa zotsatira za ukalamba wa khungu. Imasunga thanzi la khungu ndikuthandizira kubwezeretsa maselo. Antioxidant monga coenzyme Q-10 amagwiritsidwa ntchito muzokongoletsa kuti achepetse makwinya amaso.
Amachotsa zipsera
Antioxidants amathandizira kuchiritsa zipsera m'dera la nkhope.
Amakonza kuwonongeka kwa dzuwa
Antioxidants monga selenium, vitamini C, ndi vitamini E amateteza khungu ku kuwonongeka kwa dzuwa. Kuwala kwa dzuwa kungathe kuwononga maselo a khungu m'thupi lathu. Kuwonongeka kwa dzuwa kumachepetsa khungu.
Ma antioxidants amathandiza kuti magazi aziyenda komanso amalimbikitsa kukula kwa maselo atsopano. Izi zimathandiza kuti khungu liwoneke lachinyamata komanso lowala. Zinthu zosamalira khungu monga zoyeretsa ndi zonyowa zilinso ndi ma antioxidants ambiri.
Amachepetsa zizindikiro za ukalamba ngati makwinya
Ma Antioxidants alinso ndi phindu pakhungu. Imawonjezera liwiro la dongosolo lokonzanso khungu, imatulutsa khungu ndikuletsa kuwonongeka kwa khungu. Mavitamini a antioxidant omwe ali othandiza pankhaniyi ndi mavitamini C ndi E.
Amateteza ku matenda a mtima
Antioxidants amateteza ku matenda a mtima chifukwa amasunga ma free radicals m'thupi lathu.
Chimodzi mwazinthu zomwe ma antioxidants amachita ndi thanzi la tsitsi. Kuti mupereke phindu la antioxidant ku tsitsi, mutha kuchita izi: Pakani tiyi wobiriwira pamutu panu. Bweretsani matumba awiri a tiyi wobiriwira mu kapu yamadzi. Siyani pamutu kwa ola limodzi ndikutsuka. Green tea,kutayika tsitsiLili ndi ma antioxidant omwe amathandizira kupewa
Imathandizira kufalikira kwa magazi
Antioxidants, makamaka mu tiyi wobiriwira, imathandizira kufalikira kwa magazi ndikuwongolera kagayidwe ka cell. ziphuphu zakumaso,ziphuphu zakumaso ndipo amathandiza kuteteza ku makwinya.
Kuwongolera kukumbukira
Antioxidants amathandizira kukumbukira ndikuchepetsa chiopsezo cha dementia. Zimathandizanso thanzi la mtima. Imawonjezera kutumizidwa kwa oxygen ndi michere ku ubongo.
Amadziwika kuti antioxidants ndi ofunikira pochiza nyamakazi. Kafukufuku wina adapeza kuti kulowererapo kwa antioxidant kumatha kusintha zizindikiro za matenda a nyamakazi ndikupereka mpumulo. Izi ndichifukwa choti ma antioxidants amaletsa kutupa.
Zopindulitsa pa thanzi la maso
Mavitamini apamwamba a antioxidant, okhudzana ndi zakakuwonongeka kwa macular ndi mavuto ena a masomphenya kuti apite patsogolo komanso ngakhale kuwabwezeretsa. Pankhaniyi, ogwiralutein ndi zeaxanthin ndi antioxidants.
Kumalimbitsa chitetezo chokwanira
Tikudziwa kuti kudya zipatso ndi ndiwo zamasamba kumawonjezera chitetezo chokwanira. Antioxidants monga mavitamini A, C, E ndi carotenoids amalimbitsa chitetezo cha mthupi.
Zopindulitsa pachiwindi
Vuto la chiwindi nthawi zambiri limachitika pamene chiwalocho chimakhala ndi kupsinjika kwakukulu kwa okosijeni. Apa ndipamene ma antioxidants amayamba kugwira ntchito. Imasunga ntchito yachiwindi ndikubwezeretsanso ntchito yake.
Amachulukitsa chonde
Maphunziro okhudza nkhaniyi ndi ochepa. Komabe, kafukufuku wina akuwonetsa kuti ma antioxidants monga mavitamini C, E, zinki ndi selenium amathandizira kuti umuna ukhale wabwino komanso wobala.
Amachiza matenda a mkodzo
Kafukufuku wasonyeza kuti matenda a mkodzo amatha kuyambitsa kupsinjika kwa okosijeni komanso kuchepa kwa ma enzymes a antioxidant. Chifukwa chake, antioxidant supplementation imawongolera mkhalidwewo.
Zipatso monga sitiroberi ndi cranberriesmatenda a mkodzo Amadziwika kuti amamenya nkhondo. Ma antioxidants mu zipatso amachepetsa kupsinjika kwa okosijeni ndi kutupa. Zimathandiza kumanga chitsulo mumkodzo, kuteteza kuti zisayambitse kukula kwa bakiteriya.
Zabwino kwa thanzi la impso
Kafukufuku wambiri wasonyeza kuti antioxidant supplementation imachepetsa kukula kwa matenda aakulu a impso. Antioxidants ndiwothandiza makamaka kwa aliyense amene akulandira chithandizo cha dialysis.
Zimapindulitsa osuta
Kafukufuku wasonyeza kuti kudya zipatso ndi ndiwo zamasamba zosiyanasiyana zokhala ndi antioxidants kumateteza osuta. Kupsinjika kwa okosijeni kumakhala kwakukulu kwa osuta. Chifukwa chake, kumwa ma antioxidants ndikofunikira kwa osuta.
Ma antioxidants ena omwe timadya kudzera muzakudya ndi mavitamini C ndi E, beta-carotene, lycopene, lutein, ndi zeaxanthin. Zakudya zomwe zili ndi ma antioxidants amphamvu kwambiri ndi sitiroberi, mphesa,apricots, tiyi wobiriwira, mtedza, nyemba, chimanga, sipinachi,zipatso za citrus, maapulo, kiwi, mbewu zonse, mkaka, khofi, nsomba, nyama yowonda ndi nsomba.
Ofufuza ochokera ku Dipatimenti ya Nutrition ku yunivesite ya Leeds (England) adapeza zakudya 20 zolemera kwambiri za antioxidant ndipo adalimbikitsa kuti azidyedwa nthawi zonse kuti azitalikitsa moyo. Zakudya zamphamvu kwambiri zomwe zimakhala ndi antioxidant zomwe zadziwika ndi kafukufukuyu ndi:
Elma
Elma Ndi imodzi mwa zipatso zomwe zimakhala ndi antioxidants. Kwambiripolyphenol Lili ndi antioxidant yotchedwa antioxidant. Apple ili ndi ma antioxidants ochulukirapo ka 7 kuposa nthochi komanso nthawi 2 kuposa malalanje.
zakuda
Mabulosi akuda amathetsa gout, kutsegula m'mimba ndi zilonda zapakhosi. Chifukwa ili ndi mavitamini ambiri oletsa antioxidant monga vitamini C ndi E.
Anthocyanin (chinthu chopaka utoto chomwe chimapezeka mu zipatso ndi masamba ofiira ndi ofiirira) mu mabulosi akuda amalimbana ndi ma free radicals omwe amayambitsa matenda.
Tiyi wakuda
Tiyi imakhala ndi mankhwala ambiri otchedwa theaflavin. Chifukwa chaketiyi wakuda Zimathandiza kupewa khansa ya m'mimba, khansa ya prostate ndi khansa ya m'mawere.
Mabulosi abuluu
Mabulosi abuluu Lili ndi anthocyanin antioxidants omwe amapereka zipatso ndi ndiwo zamasamba mtundu wawo.
burokoli
Zamasamba zili ndi polyphenol antioxidant. Kuphatikiza apoburokoliNdi gwero la vitamini A, vitamini C ndi calcium.
chimanga
Msuzi wa chimanga, wokhala ndi phenolic acid, umachepetsa cholesterol. Nthawi yomweyoprebiotic ndi chakudya.
chitumbuwa
chitumbuwaIli ndi maubwino monga kupewa khansa, kuchepetsa nyamakazi ndi kupweteka kwa gout, komanso kuchepetsa kukumbukira. Ilinso ndi ma antioxidants ambiri.
tomato
tomatoNdi imodzi mwamasamba a antioxidant omwe amalimbana ndi matenda osiyanasiyana, kuphatikiza matenda amtima, ziwengo, matenda a maso ndi mitundu ina ya khansa.
khofi
Coffee imakhala ndi phenolic acid. Kumwa khofi popanda kuwonjezera shuga wambiri komanso moyenera kumathandiza kupewa matenda a Parkinson ndi khansa ya m'matumbo.
Kiranberi
Amakhala ndi procyanidinskiranberi Ndiwothandiza polimbana ndi matenda a mkodzo. Zimathandiza kupewa matenda a mtima ndi kutsekeka kwa ubongo.
Chokoleti chakuda
Chokoleti chakuda Lili ndi ubwino wambiri wathanzi. Lili ndi chitsulo, calcium, potaziyamu ndi mavitamini ambiri. Kukonda kudya chokoleti chakuda ndi 70% koko.
Tiyi wobiriwira
Tiyi wobiriwira Lili ndi polyphenol antioxidants. Zakhala zikugwiritsidwa ntchito muzamankhwala achi China kwazaka masauzande ambiri chifukwa chamankhwala ake. Kafukufuku wawonetsa kuti tiyi wobiriwira amaletsa kukula kwa maselo a khansa ndikuchepetsa cholesterol.
lalanje
lalanje Lili ndi hesperidin yambiri (flavonoid yomwe imawonjezera mtundu ndi kukoma kwa zipatso za citrus) pamodzi ndi vitamini C. Hesperidin ndiye chinsinsi cha mtima wathanzi.
mapichesi
mapichesi Lili ndi epicatechin (flavonoid yathanzi la mtima) ndi phenolic acid. Amapereka A, C ndi beta-carotene.
Erik
Muli epicatechin ndi phenolic acidErikamasonyeza katundu ofanana ndi pichesi.
rasipiberi
Chipatso chokomachi chimakhala ndi anthocyanins ndi ellagic acid omwe amathandiza kupewa khansa.
Mphesa zofiyira
Zokhala ndi anthocyanins ndi phenolic acid, mphesa zofiira zimakhala ndi flavonoids zolimbana ndi khansa. Mphesaresveratrol Lili ndi gulu lotchedwa
Kuchuluka kwa polyphenol antioxidants mu masamba awa ndi ambiri.
strawberries
strawberriesLili ndi anthocyanins ndi ellagic acid. Ndiwothandiza polimbana ndi matenda ambiri monga matenda a mtima ndi zilema zobereka.
Antioxidant Zomwe zili mu Chakudya
Zomwe zili muzakudya za antioxidant zimayesedwa ndi mtengo wa ORAC. ORAC, yomwe imayimira Oxygen Radical Absorbance Capacity, imayesa kuchuluka kwa antioxidant mphamvu ya chakudya. Kukwera kwamtengo, kumapangitsanso mphamvu ya antioxidant. Tsopano tiyeni tiwone kufunikira kwa zakudya ndi zakumwa zina za ORAC.
Zipatso zokhala ndi antioxidant
Elderberry (mfundo 14.697 ORAC)
Zipatso za Blueberries (9.621 ORAC points)
Artichokes yophika (9.416 ORAC mfundo)
Strawberry (5.938 ORAC points)
Mabulosi akuda (5.905 ORAC points)
Mphesa zofiira (1.837 ORAC points)
Zamasamba zokhala ndi antioxidant
Mbatata zophika (4.649 ORAC points)
Green raw kale (1.770 ORAC points)
Broccoli yaiwisi (1.510 ORAC points)
Sipinachi yaiwisi (1,513 ORAC points)
Mtedza wokhala ndi antioxidant
Walnuts (17.940 ORAC points)
Mtedza waku Brazil (1.419 ORAC points)
Zomera zokhala ndi antioxidant komanso mbewu zambewu
Manyowa ofiira (14.000 ORAC points)
Nyemba za impso (8.606 ORAC points)
Mkate wa tirigu wonse (1.421 ORAC points)
Zomera zokhala ndi antioxidant
Clove (314.446 ORAC points)
Sinamoni (267.537 ORAC points)
Thyme (159.277 ORAC points)
Turmeric (102.700 ORAC points)
Chitowe (76.800 ORAC points)
parsley wouma (74.359 ORAC mfundo)
Basil (67.553 ORAC points)
Ginger (28.811 ORAC points)
Chokoleti chakuda (20.816 ORAC points)
Zakumwa zokhala ndi antioxidant
Tiyi wobiriwira (1.253 ORAC points)
Vinyo wofiira (3.607 ORAC points)
Antioxidant Supplement
Antioxidant supplement ndi imodzi mwazakudya zodziwika bwino. Chifukwa chake ndikuti ma antioxidants ali ndi zabwino zambiri monga tafotokozera pamwambapa. Ndiye, kodi zowonjezera zowonjezera za antioxidant ndizothandiza ngati za zipatso ndi ndiwo zamasamba?
Piritsi la antioxidant lili ndi mawonekedwe okhazikika, omwe ndi zinthu zomwe zimakhazikika ma free radicals. Matupi athu mwachibadwa amapanga ma free radicals pamene tikuchita masewera olimbitsa thupi ndi kugaya. Mankhwala akumafakitale monga kuwonekera kwa UV, zowononga mpweya, utsi wa fodya ndi mankhwala ophera tizilombo, komanso zinthu zachilengedwe ndizomwe zimapangira ma radicals aulere.
Ngati ma free radicals amaposa mphamvu ya thupi lathu kuwongolera,kupsinjika kwa okosijeni Mkhalidwe wotchedwa M'kupita kwa nthawi, izi zimathandiza kuti chitukuko cha matenda osiyanasiyana, kuphatikizapo khansa.
Mavitamini A, C ndi E, omwe amathandizira kuwongolera ma free radicals m'thupi lathu, komansoselenium mchere. Zowonjezera zili ndi 70-1,660% ya mtengo watsiku ndi tsiku (DV) wa zakudya zofunikazi.
Kugwiritsa ntchito mankhwala oletsa antioxidant kumalepheretsa kuwonongeka kwa maselo amthupi ndi ma free radicals. Komabe, kutenga ndalama zambiri kungachite zosiyana.
Antioxidant supplement amawononga
Kumwa mankhwala owonjezera a antioxidant kumavulaza kwambiri kuposa zabwino.
Amachepetsa kuchita masewera olimbitsa thupi
Matupi athu mwachilengedwe amatulutsa ma free radicals monga njira ya metabolism yamphamvu panthawi yolimbitsa thupi. Ngati mumachita masewera olimbitsa thupi molimbika komanso motalika, thupi limapanga ma free radicals ambiri. Chifukwa ma radicals aulere amatha kuchititsa kutopa komanso kuwonongeka kwa minofu, zimaganiziridwa kuti kumwa zowonjezera kumatha kuwononga zotsatirapo zoyipa, potero kumathandizira kuchita masewera olimbitsa thupi. Koma kafukufuku wambiri wasonyeza kuti kumwa mapiritsi oletsa antioxidant—makamaka mavitamini C ndi E—kumakhudza kusinthasintha kwa thupi kuchita zinthu zolimbitsa thupi ndipo kungathe kunyalanyaza ubwino wina wa thanzi wokhudzana ndi kuchita masewera olimbitsa thupi.
Amachulukitsa chiopsezo cha khansa
Zimadziwika kuti kupsinjika kwa okosijeni komwe kumayambitsidwa ndi ma free radicals ku maselo amthupi ndikofunikira kwambiri pakukula kwa khansa. Popeza ma antioxidants amachepetsa ma free radicals, amachepetsa chiopsezo chokhala ndi khansa. Inde, pamene atengedwa mwachibadwa. Komabe, kafukufuku wasonyeza kuti kugwiritsa ntchito mankhwala oletsa antioxidant sikuchepetsa chiopsezo cha mitundu yambiri ya khansa ndipo kungapangitsenso chiopsezo cha khansa zina.
Pezani ma antioxidants ku chakudya
Ndikwabwino kupeza ma antioxidants kuchokera ku chakudya. Zakudya zonse zimakhala ndi ma antioxidants osiyanasiyana. Choncho, idyani chakudya chilichonse kuti mukhale ndi thanzi labwino.
Dzira Zakudya za nyama monga mkaka ndi mkaka zilinso ndi antioxidants, koma zakudya zochokera ku zomera zimakhala ndi antioxidants kwambiri.
Momwe mungasungire mulingo wa antioxidant wa chakudya?
Kuphika chakudya kumasintha antioxidant zomwe zili m'zakudya. Njira zina zophikira zimakhalanso ndi zotsatira zosiyana pamagulu a antioxidant.
Ofufuza atsimikiza kuti kusonkhezera-kuwotcha kumathandiza kusunga ma antioxidant. Kutentha ndi kutentha kwapezeka kuti kumayambitsa kuchepa kwakukulu kwa ma antioxidant.
Mavitamini ena a antioxidant amatayika kwambiri makamaka pakuphika. Mwachitsanzo; Vitamini C ndi vitamini wosungunuka m'madzi. Chifukwa chake, kuphika zakudya m'madzi ndi njira monga kuwira kungayambitse kuchepa kwakukulu kwa antioxidant.
Koma sizinthu zonse zomwe zili pamndandanda wa antioxidant zomwe zimakhudzidwa mwanjira yomweyo pophika. Mwachitsanzo, kafukufuku wina anasonyeza kuti kudya tomato wophikidwa m’mafuta a azitona kumawonjezera mlingo wa lycopene m’magazi ndi 82 peresenti. Mofananamo, kaloti wokazinga poto adawoneka kuti akuwonjezera kwambiri kuyamwa kwa beta-carotene.
Kodi antioxidant wamphamvu kwambiri ndi iti?
Glutathione (kuphatikiza ma amino acid atatu) ndi antioxidant wamphamvu yomwe matupi athu amapanga. Zimathandizira kuteteza kuwonongeka kwa ma cell ndikuwonetsa zotsutsana ndi ukalamba. Vitamini E ndiye antioxidant wamphamvu kwambiri m'chilengedwe.
Ndi ma antioxidants angati omwe timafunikira tsiku lililonse?
Palibe kudya kovomerezeka kwa mphamvu ya antioxidant monga momwe amayezera mtengo wa ORAC. Komabe, kudya koyenera kwa 3000-5000 ORAC kumaonedwa kuti ndi kotetezeka.
Kufotokozera mwachidule;
Antioxidants ndi mankhwala achilengedwe omwe amalimbana ndi ma free radicals ndikuletsa kupsinjika kwa okosijeni komwe kumachitika chifukwa cha ma free radicals. Nthawi zambiri amapezeka m'masamba ndi zipatso. Zakudya zomwe zili ndi antioxidants ndi maapulo, mabulosi akuda, blueberries, yamatcheri, cranberries, malalanje, pichesi plums, raspberries, mphesa zofiira, sitiroberi, sipinachi, broccoli, tomato, anyezi ofiira, kabichi, tiyi wobiriwira, tiyi wakuda ndi khofi. Kudya zakudya zokhala ndi antioxidant kumalimbitsa chitetezo cha mthupi, kumapangitsa kuti mtima ukhale wathanzi, kumachepetsa zizindikiro za ukalamba, kumateteza maso komanso kupewa khansa.
Ngakhale pali ma antioxidant supplements pamsika, njira yabwino kwambiri yopezera ma antioxidants ndikudya zipatso ndi ndiwo zamasamba zambiri.
Ndikofunikira kudya zakudya zomwe zili ndi antioxidants tsiku lililonse. Mwanjira imeneyi, kudzakhala kosavuta kupewa matenda. Amanenedwanso kuti atalikitsa moyo. Ngati mumadya zakudya za antioxidant tsiku lililonse, simungakhale ndi moyo kwamuyaya, koma kumwa pafupipafupi kumapangitsa kuti thupi lisamawonongeke komanso kuchepetsa zizindikiro za ukalamba.
