Chii chinonzi antioxidant? 20 chikafu chine hutano chine antioxidants

MaAntioxidants zvinhu zvakasikwa zvinodzivirira kana kunonoka kukuvara kwesero kunokonzerwa neoxidation. Pakati pezvokudya zvine antioxidants, michero yakadai seapuro, blackberry, blueberry, cherry, cranberry, orenji, peach plum, raspberry, mazambiringa matsvuku, sitiroberi; miriwo yakadai sepinashi, broccoli, matomatisi, tsvuku tsvuku, kabichi uye zvinwiwa zvakadai segirini tii, tii nhema, kofi. Nzvimbo dzakanakisisa dze antioxidants miriwo nemichero. Kudya zvokudya zvine antioxidant-rich inosimbisa utachiona uye inowedzera hupenyu.

Chii chinonzi Antioxidant?

Kuti unzwisise zvinorehwa neantioxidant, zvinodikanwa kutanga kubva padanho remamorekuru. 

Sezvaunoziva, zvinhu zvose zviri muchadenga zvinoumbwa nemaatomu. Maatomu makomisheni anoumbwa neboka remaerekitironi anotenderera nucleus ine mapurotoni nemanyuturoni. Mapurotoni (mabhora matsvuku) ari mugotsi anotakura chaji yakanaka (+), ukuwo mabhora eblue ari maerekitironi anotakura zvakaipa (-) charge. Kana maatomu maviri kana anopfuura akabatana, anova atinoziva semamorekuru.

Muviri wemunhu wakaumbwa nezvinhu zvakaita semapuroteni, mafuta uye DNA, uye aya angori mamorekuru makuru ane gumi nemaviri, mazana kana zviuru zveatomu zvakabatanidzwa pamwechete. Vanhu nezvimwe zvipenyu zvinochengetedza zvimiro zvavo nemabasa kuburikidza nekuita kwemakemikari. Kuitwa kwekemikari kwese kunodiwa kutsigira hupenyu kunoitwa pamwe chete kunonzi metabolism. 

Mukuita kwemakemikari aya, mamorekuru makuru akaputsika kuita mamorekuru madiki uye mamorekuru madiki anorongwa kuita mamorekuru makuru. Kuti morekuru rigadzikane, rinofanira kunge riine huwandu hwakakodzera hwemaerekitironi. Kana iyo molecule inorasikirwa nerekitironi, inova yemahara radical. 

Mahara radicals haana kugadzikana, mamorekuru anochajiswa magetsi mumaseru anogona kuita pamwe nekukuvadza mamwe mamorekuru (akadai seDNA). Ivo vanogona kutogadzira ketani maitiro umo mamorekuru avanokuvadza anova emahara radicals. Kana morekuru rikarasikirwa nerekitironi uye rikava mahara radical, iyo antioxidant molecule inopinda mukati uye inoimisa zvakasununguka, ichiburitsa elekitironi. Vanopa maerekitironi kune mahara radicals anoamisa uye anovadzivirira kubva mukukuvadza.

Chii Chinoita Antioxidant?

Antioxidants, iyo inobatsira zvikuru kune hutano hwedu, inosimbisa immune system. Iyo zvakare inoderedza mahara radicals uye inoderedza oxidative kusagadzikana. Inodzivirira kukuvara kweDNA kunogona kuitika mumaseru.

Mahara radicals anogara achiumbwa mune metabolism. Pasina antioxidants, inoparadza miviri yedu nekukurumidza. 

Nekudaro, ma radicals emahara anewo mabasa akakosha anodiwa kuti tirarame. Semuenzaniso, masoja emuviri anodzivirira zvirwere anoshandisa free radicals kuuraya mabhakitiriya ari kuedza kutitapurira. Sezvakaita zvinhu zvakawanda mumuviri, chatinoda kuenzana. Sekuchengetedza huwandu hwemahara radicals pasi pehutongi nehuwandu hwema antioxidants ...

Kana chiyero ichi chikavhiringidzwa, zvinhu zvinotanga kushata. Kana mahara radicals achipfuura antioxidants, mamiriro anonzi oxidative kusagadzikana anoitika. Oxidative stress Munguva iyi, mamorekuru akakosha emuviri anogona kukuvadzwa zvakanyanya, dzimwe nguva achitokonzera kufa kwesero.

Zvinhu zvakawanda zvinoshungurudza uye mararamiro emararamiro anowedzera zvakanyanya kuumbwa kwemahara radicals. Mamiriro ezvinhu anokonzera oxidative stress anosanganisira: 

• Kusvibiswa kwemhepo
• Kusvuta
• Kunwa doro
• chepfu
• high blood sugar level
• Kushandiswa kwe polyunsaturated fatty acids
• Radiation nekuda kwekunyanya kupisa nezuva
• Zvirwere zvinotapurirwa nebhakitiriya, fungi kana mavhairasi
• Kunyanya kudya kwesimbi, magnesium, mhangura kana zinc
• Okisijeni shoma kwazvo mumuviri
• Oxygen yakawandisa mumuviri
• Kurovedzera kwakanyanya uye kwenguva refu kunokonzera kukanganisa kwenyama

Kwenguva refu oxidative kusagadzikana kunowedzera njodzi yehutano hwakaipa hwakadai sechirwere chemoyo uye mamwe marudzi egomarara. Inofungidzirwawo kuti inobatsira pakukwegura. Nekuda kweiyo oxidative kusagadzikana, zvirwere zvakadai se:

• Mumaziso - Inokonzera cataract uye macular degeneration.
• Mumoyo - Zvinokonzera BP uye kukundikana kwemoyo.
• Muuropi - inokonzera chirwere cheAlzheimer uye chirwere cheParkinson.
• Mumajoini - Inokonzera arthritis.
• Mumapapu - anokonzera asthma uye chronic bronchitis.
• Muitsvo - Zvinokonzera kusashanda zvakanaka kweitsvo.

Sei antioxidants yakakosha?

Antioxidants inovimbisa kupona kwezvinhu zvese zvipenyu. Vanorwisa mahara radicals anotyisidzira zvakanyanya hutano hwedu. Muviri wemunhu unogadzira iwo antioxidants, semuenzaniso glutathioneinobereka. 

Zvidyarwa, mhuka, uye mamwe marudzi ese ehupenyu ane zvidziviriro zvawo kubva kune mahara radicals uye oxidative kukuvara kunokonzerwa nazvo. Naizvozvo, ma antioxidants anowanikwa mune zvinenge zvese zvidyarwa nemhuka zvekudya. 

Zvakakosha kuwana antioxidants kubva muchikafu. Muchokwadi, hupenyu hwedu hunotsamira pane mamwe antioxidants, semuenzaniso; Izvo zvinoenderana nekudyiwa kwevhitamini C uye vhitamini E. Zvirimwa zvakapfuma mune izvi. Zvigadzirwa zvenyama nehove zvinewo antioxidants, asi zvishoma pane michero nemiriwo. visiIyo ine yakanyanya kukwirira antioxidant kugona.

Mhando dzeAntioxidants

Antioxidants inoongororwa mumapoka matatu se phytochemicals, mavitamini uye enzymes. Boka rega rega rine mapoka madiki. Mhando dze antioxidants ndeidzi:

• Phytochemicals

Phytochemicals makemikari emiti, mamwe ayo ane simba kwazvo antioxidants. Ivo vanobudirira kubatsira zvidyarwa kujaira kuratidzwa kune ultraviolet mwenje uye humwe muchetura wezvakatipoteredza. Kuzvidya kubva mumiti kunobatsira muviri wedu. Mienzaniso ye phytochemicals; carotenoids, saponins, polyphenols, phenolic acids, flavonoids inogona kupiwa.

• mavhitaminzi

Muviri wedu unotora mamwe mavhitamini kubva mumichero nemiriwo uye unobudisa mamwe acho woga. antioxidant mavitamini; Pamwe chete nevhitamini A, vhitamini C, vhitamini E uye vhitamini D is coenzyme Q10.

• Enzymes

Enzymes marudzi ema antioxidants atinoburitsa mumuviri wedu kubva kumapuroteni nemaminerari atinodya nekudya kwedu kwezuva nezuva. Semuyenzaniso; superoxide dismutase (SOD), glutathione peroxidase, glutathione reductase uye catalases.

Antioxidant Benefits

• Inorwisa oxidative kusagadzikana

Oxidation inzira yechisikigo. Zvokudya zvine antioxidants Kudya kunodzivirira kubva kune yakaderera-level mahara radicals inokonzera oxidative kusagadzikana.

• Inodzivirira kuzvimba

Antioxidants inobvisa kuzvimba. Alpha lipoic acidIine anti-inflammatory properties iyo inowedzera kupararira kweropa. Nenzira iyi, inobatsira kuderedza acne uye wrinkles paganda.

• Inopa kuomesa ganda

Antioxidants inodzosera mhedzisiro yekukwegura kweganda. Inochengetedza hutano hweganda uye inobatsira kudzorera masero. Antioxidant yakaita se coenzyme Q-10 inoshandiswa muzvigadzirwa zverunako kuderedza kuunyana kumeso.

• Inobvisa mavanga

MaAntioxidants anobatsira kuporesa mavanga mavanga munzvimbo yechiso.

• Kugadzirisa kukuvara kwezuva

Antioxidants senge selenium, vhitamini C, uye vhitamini E inodzivirira kubva mukukuvara kweganda kunokonzerwa nezuva. UV zuva mwaranzi inogona kukuvadza masero eganda mumuviri wedu. Kukuvadza kwezuva kunogoma ganda.

Antioxidants inobatsira kuyerera kweropa uye inokurudzira kukura kwemasero matsva. Izvi zvinobatsira kuti ganda rione sevechiduku uye rinopenya. Zvigadzirwa zvekuchengetedza ganda senge zvinochenesa uye zvinonyorovesa zvinewo huwandu hwakanaka hwema antioxidants.

• Inoderedza zviratidzo zvekuchembera semakwinya

MaAntioxidants anewo zvakanakira ganda. Inowedzera kukurumidza kwegadziriro yekugadzirisa ganda, inogadzirisa ganda uye inodzivirira kukanganisa kweganda. Iyo antioxidant mavhitaminzi anoshanda mune izvi mavhitaminzi C uye E.

• Inodzivirira kubva kuzvirwere zvemoyo

Antioxidants inodzivirira kubva kuzvirwere zvemoyo sezvo ichichengeta mahara radical level mumuviri wedu mukuenzanisa.

• Inodzivirira cancer

Antioxidants Inoshanda mukudzivirira kenza. Nekuti mahara radicals anokuvadza muviri, zvichikonzera kenza.

• Inobatsira kune hutano hwebvudzi

Imwe yenzvimbo dzechiito che antioxidants hutano hwebvudzi. Kuti upe antioxidant zvinobatsira kune bvudzi, unogona kuita zvinotevera: Isa inopisa yegirini tii pamusoro wako. Birai masaga maviri egreen tea mugirazi remvura. Chisiya chiri mumusoro kweawa wobva wageza. Green tea, bvudzi kurasikirwaIine antioxidant mabhenefiti anobatsira kudzivirira

• Inowedzera kutenderera kweropa

Antioxidants, kunyanya mugirini tii, inomhanyisa kutenderera kweropa uye inogonesa metabolism yesero. ganda mburwa, acne uye inobatsira mukudzivirira kubva kumakwinya.

• Inovandudza ndangariro

Antioxidants inovandudza ndangariro uye inoderedza njodzi yedementia. Inovandudzawo hutano hwevascular. Inowedzera okisijeni uye kudya kunopa kuuropi.

MaAntioxidants anoshanda semurevereri pakati penheyo system. Saka, inodzivirira kuzvimba uye inosimbisa hutano hwekuziva.  

• Inoshanda mukurapa arthritis

Zvinozivikanwa kuti antioxidants yakakosha pakurapa arthritis. Imwe ongororo yakawana kuti antioxidant kupindira kunogona kuvandudza zviratidzo zvekiriniki zverheumatoid arthritis uye kupa zororo. Nekuti antioxidants inodzivirira kuzvimba.

• Inobatsira kune hutano hwemaziso

High-dose antioxidant mavitamini, ane hukama nezera macular degeneration uye mamwe matambudziko ekuona kubva mukufambira mberi uye kunyange kuadzosera kumashure. Muchiitiko ichi, iyo inoshanda lutein uye zeaxanthin ane antioxidants.

• Inosimbisa kudzivirirwa

Isu tinoziva kuti kudya michero nemiriwo kunowedzera kusadzivirirwa. Antioxidants akadai sevhitamini A, C, E uye carotenoids inosimbisa hutachiona.

• Inobatsira kune hutano hwechiropa

Zvinetso zvechiropa zvinowanzoitika kana nhengo iri pasi pekunetseka kwakanyanya kweoxidative. Apa ndipo panopinda antioxidants. Inochengetedza chiropa chemazuva ose uye inodzorera kushanda kwayo.

• Kunowedzera kubereka

Zvidzidzo pamusoro penyaya iyi zvishoma. Zvakadaro, imwe ongororo inoti ma antioxidants akadai sevhitamini C, E, zinc uye selenium anovandudza kunaka kwembeu uye kubereka.

• Inorapa urinary tract infection

Zvidzidzo zvakaratidza kuti hutachiona hwehutachiwana hunogona kutungamirira kune oxidative kusagadzikana uye kupera kwe antioxidant enzymes. Naizvozvo, antioxidant supplementation inovandudza mamiriro acho.

Zvibereko zvakadai semastrawberries uye cranberries zvirwere zveweti Anozivikanwa kurwa. Iwo antioxidants ari muchero anoderedza oxidative kusagadzikana uye kuzvimba. Inobatsira kusunga iron muweti, ichidzivirira kubva pakukonzera kukura kwebhakitiriya.

• Yakanakira hutano hweitsvo

Ongororo dzinoverengeka dzakaratidza kuti antioxidant supplementation inononoka kufambira mberi kwechirwere cheitsvo chisingaperi. Antioxidants inonyanya kubatsira kune chero munhu ari kurapwa dialysis.

• Inobatsira vanosvuta

Zvidzidzo zvakaratidza kuti kudya michero yakasiyana-siyana nemiriwo ine antioxidants inodzivirira kune vanoputa. Oxidative stress yakakwira mune vanoputa. Nokudaro, kushandiswa kwe antioxidants kwakakosha kune vanoputa.

20 Zvokudya Zvine Utano Zvine Antioxidants

Mamwe ma antioxidants akajairika atinoshandisa kuburikidza nechikafu mavhitamini C uye E, beta-carotene, lycopene, lutein, uye zeaxanthin. Zvikafu zvine ma antioxidants akasimba mastrawberries, mazambiringa, apurikoti, green tea, nzungu, nyemba, chibage, sipinachi, maranjisi, maapuro, kiwi, zviyo, mukaka, kofi, hove, nyama yakaonda uye hove.

Vatsvagiri kubva kuDhipatimendi reNutrition paYunivhesiti yeLeeds (England) vakacherekedza makumi maviri ezvakapfuma zvakanyanya antioxidant chikafu uye vakakurudzira kuti zvidyiwe nguva nenguva kuwedzera hupenyu. Zvikafu zvine simba zvakanyanya zvine antioxidant zvakaonekwa nechidzidzo ichi ndezvi:

• maapuro

maapuro Icho chimwe chezvibereko zvakapfuma mu antioxidants. Highly polyphenol Iine antioxidant inonzi antioxidant. Apple ine 7 times more antioxidants pane mabhanana uye 2 nguva kupfuura maranjisi.

• Blackberry

Blackberry inobvisa gout, manyoka uye kurwadziwa kwehuro. Nekuti yakapfuma muantioxidant mavhitamini akadai sevhitamini C uye E.

Anthocyanin (chinhu chemavara chinowanikwa mumichero tsvuku uye yepepuru nemiriwo) mublackberries inorwisa mahara radicals anokonzera zvirwere.

• Black tea

Tea ine musanganiswa wakakura unonzi theaflavin. Saka black tea Inobatsira kudzivirira gomarara remudumbu, gomarara reprostate uye gomarara rezamu.

• Blueberries

Blueberries Iine anthocyanin antioxidants inopa michero nemiriwo ruvara rwavo.

• broccoli

Muriwo uyu une polyphenol antioxidant. Pamusoro pe broccoliIcho chitubu chevhitamini A, vhitamini C uye calcium.

• cereal bran

Cereal bran, yakapfuma mu phenolic acids, inoderedza cholesterol. Panguva imwe prebiotic ndicho chikafu.

• Cherry

CherryIine mabhenefiti akadai sekudzivirira kenza, kubvisa arthritis uye gout kurwadziwa, uye kuderedza ndangariro kurasikirwa. Iyo zvakare yakapfuma mune antioxidants.

• madomasi

madomasiNdiyo imwe yemiti inorwisa antioxidant inorwisa zvirwere zvakasiyana, zvinosanganisira chirwere chemoyo, allergies, zvirwere zvemaziso uye mamwe marudzi egomarara.

• kofi

Kofi ine phenolic acid. Kunwa kofi pasina kuwedzera shuga yakawandisa uye zvine mwero kunobatsira kudzivirira Parkinson's uye cancer cancer.

• Cranberry

Iine procyanidins cranberry Inoshanda pakurwisa zvirwere zveurinary. Inobatsira kudzivirira chirwere chemoyo uye kuvharika kwehuropi.

• Chokoreti yakasviba

Chokoreti yakasviba Ine zvakawanda zvinobatsira pautano. Yakapfuma mune iron, calcium, potasium uye mavitamini akawanda. Inofarira kudya chokoreti yakasviba ine 70% yecocoa.

•  Green tea

Green tea Iine polyphenol antioxidants. Yakashandiswa muChinese mushonga kwezviuru zvemakore nekuda kwemishonga yayo. Zvidzidzo zvakaratidza kuti green tea inomisa kukura kwekenza maseru uye inoderedza cholesterol.

• orenji

orenji Iine yakawanda yehesperidin (flavonoid inowedzera ruvara uye inonaka kumichero yecitrus) pamwe chete nevhitamini C. Hesperidin ndiyo kiyi yemoyo une hutano.

• mapichisi

mapichisi Iine epicatechin (flavonoid yemwoyo-utano) uye phenolic acid. Inopa A, C uye beta-carotene.

• Erik

Iine epicatechin uye phenolic acids pluminoratidza zvinhu zvakafanana nepichisi.

• razibheri

Muchero unonaka uyu une anthocyanins uye ellagic acid inobatsira kudzivirira cancer.

• Mazambiringa matsvuku

Iine anthocyanins uye phenolic acids, mazambiringa matsvuku ane kenza-kurwisa flavonoids. Mazambiringa resveratrol Iine musanganiswa unonzi

• Hanyanisi dzvuku

Anyanisi matsvuku akawanda kupfuura machena machena quercetin (kemikari pigment inoshanda mukudzivirira kenza).

• sipinachi

Huwandu hwepolyphenol antioxidants mumuriwo uyu hwakakwira.

• mastrawberry

mastrawberryYakapfuma mu anthocyanins uye ellagic acid. Inoshanda mukurwisa zvirwere zvakawanda zvakadai sehosha yemwoyo uye kuremara kwekuberekwa. 

Antioxidant Content yeChikafu

Iyo antioxidant yemukati muchikafu inoyerwa neORAC kukosha. ORAC, iyo inomirira Oxygen Radical Absorbance Capacity, inoyera huwandu hwakazara hwe antioxidant huwandu hwechikafu. Iyo yakakwirira kukosha, iyo yakakura iyo antioxidant simba. Zvino ngatitarisei kukosha kweORAC kwezvimwe zvekudya uye zvinwiwa.

Zvibereko zveAntioxidant-rich

• Elderberry (14.697 ORAC points)
• Blueberries (9.621 ORAC points)
• Boiled artichokes (9.416 ORAC points)
• Strawberry (5.938 ORAC points)
• Blackberries (5.905 ORAC points)
• Mazambiringa matsvuku (1.837 ORAC points)

Antioxidant-rich miriwo

• Yakabikwa Mbatata (4.649 ORAC points)
• Green mbishi kare (1.770 ORAC points)
• Mbishi broccoli (1.510 ORAC mapoinzi)
• Mbishi sipinachi (1,513 ORAC mapoinzi)

Antioxidant-rich nuts

• Walnuts (17.940 ORAC mapoinzi)
• Brazil nzungu (1.419 ORAC mapoinzi)

Antioxidant-rich legumes uye zviyo

• Sadza dzvuku (14.000 ORAC points)
• itsvo bhinzi (8.606 ORAC points)
• Chingwa chezviyo (1.421 ORAC points)

Antioxidant-rich zvirimwa

• Clove (314.446 ORAC points)
• Cinnamon (267.537 ORAC points)
• Thyme (159.277 ORAC points)
• Turmeric (102.700 ORAC mapoinzi)
• Kumini (76.800 ORAC points)
• Yakaomeswa parsley (74.359 ORAC mapoinzi)
• Basil (67.553 ORAC points)
• Ginger (28.811 ORAC points)
• Chokoreti yakasviba (20.816 ORAC mapoinzi)

Antioxidant-rich drink

• Green tea (1.253 ORAC points)
• Waini tsvuku (3.607 ORAC points)

Antioxidant Supplement

Antioxidant supplement ndechimwe chezvakakurumbira zvinovaka muviri. Chikonzero ndechekuti antioxidants ine zvakawanda zvakanaka sezvataurwa pamusoro apa. Saka, maantioxidant anowedzera anoshanda seaya anobva mumichero nemiriwo?

The antioxidant piritsi rine concentrated mafomu, izvo zvinhu zvinodzikamisa mahara radicals. Miviri yedu inongo gadzira mahara radicals patinenge tichisimbisa muviri nekugaya. Makemikari emaindasitiri akadai sekufumurwa kweUV, zvinosvibisa mhepo, utsi hwefodya nemishonga yezvipembenene, uye zvakatipoteredza zvinhu zvakare masosi emahara radicals. 

Kana mahara radicals achipfuura kugona kwemuviri wedu kuadzora, oxidative stress Chimiro chinonzi Nokufamba kwenguva, izvi zvinobatsira mukukura kwezvirwere zvakasiyana-siyana, kusanganisira kenza.

Mavhitamini A, C uye E, ayo anobatsira kudzora mahara radicals mumuviri wedu, uye selenium mineral. Zvekuwedzera zvine 70-1,660% yemutengo wezuva nezuva (DV) weizvi zvakakosha zvinovaka muviri.

Kushandisa antioxidant supplements kunodzivirira kukuvadzwa kwemasero emuviri nemahara radicals. Zvisinei, kutora mari yakawanda kunogona kuita zvakasiyana.

Antioxidant supplement inokuvadza

Kutora madosi epamusoro ezve antioxidant zvinowedzera kukuvadza kupfuura kunaka.

• Inodzikisira kurovedza muviri

Miviri yedu inongo gadzira mahara radicals sechigadzirwa chesimba metabolism panguva yekurovedza muviri. Kana iwe ukashanda nesimba uye kwenguva refu, muviri unobudisa mamwe mahara radicals. Nekuti mahara radicals anogona kuita kuti tsandanyama kuneta uye kukuvadzwa, zvinofungidzirwa kuti kutora ma supplements kunogona kukuvadza zvinokuvadza, nekudaro kunatsiridza kurovedza muviri. Asi zvidzidzo zvakawanda zvakaratidza kuti kutora mapiritsi eantioxidant-kunyanya mavhitamini C neE-kunokanganisa kuchinjika kwemuviri pakuita maekisesaizi uye zvinogona kutoshora zvimwe zvehutano hune chekuita nekurovedza muviri. 

• Kunowedzera njodzi yekenza

Zvinozivikanwa kuti oxidative kusagadzikana kunokonzerwa nemahara radicals kumasero emuviri chinhu chakakosha mukukura kwegomarara. Sezvo ma antioxidants anoderedza mahara radicals, anoderedza njodzi yekuva negomarara. Zvechokwadi, kana inotorwa zvakasikwa. Zvisinei, zvidzidzo zvakaratidza kuti kushandiswa kwe antioxidant supplements hakuderedzi njodzi yemhando dzakawanda dzekenza uye zvinogona kutowedzera njodzi yemamwe magomarara.

Wana antioxidants kubva muchikafu

Izvo zvine hutano kuwana antioxidants kubva muchikafu. Zvokudya zvese zvine huwandu hwakasiyana hwema antioxidants. Nokudaro, idya zvokudya zvose zvezvokudya zvine mwero.

zai Zvigadzirwa zvemhuka zvakaita semukaka uye zvigadzirwa zvemukaka zvinewo antioxidants, asi zvinomera-zvikafu zvinonyanya kukwira mune antioxidants.

Nzira yekuchengetedza sei antioxidant level yezvokudya?

Kubika chikafu kunoshandura antioxidant zviri muchikafu. Dzimwe nzira dzekubika dzinewo mhedzisiro dzakasiyana pamazinga e antioxidant.

Vatsvakurudzi vakaona kuti kusveta-frying kunobatsira kuchengetedza antioxidant mazinga. Kufashaira uye kupisa kwakawanikwa kuchikonzera kudzikira kwakanyanya mumazinga e antioxidant.

Mamwe mavhitamini e antioxidant anorasika zvakanyanya kunyanya panguva yekubika. Semuyenzaniso; Vitamin C ivhitamini inonyungudika mumvura. Naizvozvo, kubika chikafu mumvura nenzira dzakaita sekubikira kunogona kukonzera kudzikiswa kwakakura kwazvo mune antioxidant yemukati.

Asi haasi ese makomisheni pane iyo antioxidant rondedzero anokanganisa nenzira imwechete nekubika. Somuenzaniso, kumwe kuongorora kwakaratidza kuti kudya matomatisi akabikwa mumafuta omuorivhi kwakawedzera mwero we<em>lycopene muropa neinosvika 82 muzana. Saizvozvo, mapani-akakangwa makarotsi airatidza kuwedzera zvakanyanya kunyura beta-carotene.

Chii chinonzi antioxidant yakasimba?

Glutathione (musanganiswa weamino acids matatu) ine simba re antioxidant rinogadzirwa nemiviri yedu. Inobatsira kuchengetedza kukuvadzwa kwemasero uye inoratidza anti-kuchembera zvivakwa. Vitamin E ndiyo yakasimba antioxidant mune zvakasikwa.

Mangani ma antioxidants atinoda zuva nezuva?

Iko hakuna inokurudzirwa kutora kweiyo antioxidant simba sekuyerwa neORAC kukosha. Nekudaro, iyo yakakwana yekudyara ye3000-5000 ORAC inonzi yakachengeteka.

Kupfupikisa;

Antioxidants masikirwo emakomisheni anorwisa mahara radicals uye anodzivirira oxidative kusagadzikana kunokonzerwa nemahara radicals. Inonyanya kuwanikwa mumiriwo nemichero. Zvokudya zvine antioxidants maapuro, mablackberries, blueberries, cherries, cranberries, maranjisi, peach plums, raspberries, mazambiringa matsvuku, sitirobheri, sipinashi, broccoli, matomatisi, tsvuku tsvuku, kabichi, green tea, black tea uye kofi. Kudya zvokudya zvine antioxidant-rich kunowedzera utachiona, kunovandudza utano hwemwoyo, kunonotsa zviratidzo zvekuchembera, kunodzivirira utano hwemaziso uye kunodzivirira gomarara.

Kunyangwe paine antioxidant supplement pamusika, nzira yakachengeteka yekuwana antioxidants ndeyekudya michero yakawanda nemiriwo.

Izvo zvinodikanwa kudya chikafu chine antioxidants zuva rega rega. Nenzira iyi, zvichava nyore kudzivirira zvirwere. Kunototaurwa kuti upenyu hurebe. Kana iwe uchidya antioxidant chikafu zuva rega rega, iwe haugone kurarama nekusingaperi, asi kugara uchinwa kunokonzera kushoma kupfeka pamuviri uye kunonoka zviratidzo zvekuchembera.

Kwakabva: 1, 2, 3