Vabereki vanoputirwa nehutano hwekudya kuti vabatsire kuzadzisa zvinodiwa zvevana vaduku, asi ruzivo rwose runogona kukura. Antioxidants inonyanya kuvhiringidza, asi inokosha zvakakwana kuti ifananidzwe.
Heano mazano uye matanho ekubatsira vabereki kuderedza antioxidants nekukohwa zvikomborero nokuvaita chikamu chekudya kwezuva nezuva.
Chii Chinonzi Antioxidants?
Nhengo dzomuviri dzakajairika dzinoita kuti zvinhu zvinokuvadza zvizivikanwe sehurukuro dzakasununguka. Izvo zvinhu zvinogona kurwisa uye kuparadza utachiona hwakanaka uye kupfuura nguva zvinogona kukanganisa muviri. Radicals yakasununguka inokurudzira kuvhunika, iyo inokonzera kukanganisa masero ane utano. Kuwandisa kwakanyanya kwekusununguka kwakasununguka kwakasanganiswa nekenza, chirwere chemwoyo, uye dzimwe zvirwere zvisingaperi.
Apa ndipo pane antioxidants inouya. Antioxidants zvinhu zvinoparadza rusununguko rusununguko saka saka kudzivirira masero ane utano. Antioxidants inowanikwa mune zvakasiyana-siyana zvekudya-zvizhinji zvirimwa zvakagadzirwa. Zvibereko, miriwo, marumusi, uye zviyo zvose ndezvimwe zvinotyisa zvinowanikwa.
Mukuwedzera kune mamwe mabasa akawanda anokosha, mavitamini A, C, uye E pamwe mineraleral selenium inorongedzerwa sa antioxidants. Antioxidants inowanikwawo sechikamu chezvirimwa zvakagadzirwa pamwe chete zvinonzi phytochemicals.
Mienzaniso inosanganisira polyphenols inodzivirira mbeu kubva pakukuvadza, uye flavonoids, mavara akavaraidza anopa zvikafu zvekudyara mhando dzavo dzakasiyana.
Chimwe chikamu chemichero uye mwana karoti anonamatira mazuva mashomanana haazokwanisi kuti mwana wako asangane nevanoda zve antioxidant. Nokuda kwemigumisiro yakanakisisa, vabereki nevana vanogona kushanda pamwe chete kuti vawane nzira dzekugadzirisa zvirongwa muzvokudya.
A + Sources
Antioxidants inosvika kune vaduku kuburikidza nemhando dzose dzevana-vane ushamwari hwekudya. Pano pane zvishanu zvese-nyeredzi.
Zviyo
Tora chaunosarudza. Mhando dzose dzemabriji dziri kuputika ne-antioxidants. Strawberries, macheri, masango machena machena, cherries, uye macranberries zvishomanana. Mirazi yemavara inoreva kuti ivo vakapfuma muhuni uye kuputika kwekunaka kunoita kuti vafadze zvikuru kune maduku madates.
Leafy Greens
Zvitubu zveGreen zvakadai sepinashi, Swiss chard, kare, arugula, nemirasi inonzi collard inozivikanwa nokuda kwekudya kwakanyanya. Leafy greens sezvakaitwa kare uye makoruru zvakashungurudzika uye zvingasafadze vana kana zvisikwa, asi kubika pasi zvinoita kuti zvive nyore uye zviri nyore kutsvaga.
Tomato Products
Michina yaTomato inonyanya kunakidza lycopene, flavonoid tsvuku inowanikwawo mumuchero wemapapiro nemakwenzi. Mishonga inotapira yakagadzirwa ine lycopene yakawanda kupfuura tomato yakasvibira saka unofarira tomato yakakangwa, marinara muto, chili, uye tomato soup nguva dzose.
Raisins
Zvibereko zvakakangwa zvinopa kuwandisa kwemuti we antioxidants. Zvakafanana namazambiringa (newaini yamai), mazambiringa akaomeswa ndiyo nzira yakasarudzwa yevana sekune utano hwakanaka kune chewy candies.
Whole Grains
Chinhu chiduku chakazivikanwa chinobva kune antioxidants, zviyo zvakadai sejisi tsvuku, oats, bhari, uye masaga anozadzwa nemukati-anofadza fiber uye antioxidants.
Nguva dzose kushandiswa kwezviyo izvi kwave kwakabatanidzwa mukudzivirira zvirwere zvisingaperi sezvirwere chepfungwa, kenza, uye chirwere cheshuga. Itai kuti vana vaduku vatange zviyo zvakakwana mangwanani panzvimbo yepamusoro zvakanyanya kushandiswa "nyeu" mbeu.
Nzira Dzokuwana Zvakawanda
Panzvimbo pokunyunyutira michero uye mishonga, vanoita vana vanobatanidzwa pakuziva uye kusarudza maitiro evanhu vanopesana nevanoda kudya zuva nezuva. Heano mazano mashomanana uye mapeji ekubatsira kuchengetedza kicheni chako zvakanaka.
Smoothies
Smoothies inobvumira matani e-high antioxidant foods kuti ave matsva, kutonhorera, uye kusakatika. Pasinei nokuti unosarudza michero mitsva kana yechando nemagetsi, antioxidants akawanda.
Iwe unogona kuedza izvi kune vanotanga:
- Peanut Butter Banana Blueberry Acai Smoothie
- Wild Blueberry Cheesecake Smoothie
- Energizing Matcha Mango Green Smoothie
Pizza
Hongu, pizza. Sungai zviyo zvose zvegorosi, lycopene yakawanda tomato sauce, uye chando chisina chigadziriswa chenguruve. Edza iyi recipe yekutanga.
Kale uye Butternut Squash Pizza
Inoita zvikamu gumi nemaviri
1 pete yakaoma mbiriso inoshanda
1 teaspoon shuga
1 cup cup water
1 ½ makapu akazara gorosi pastry flour
1 ½ makapu weupfu hwose hwechinangwa
1 tablespoon kosher munyu
3 tablespoons zvakare mhandara yemafuta amaorivhi, akaparadzaniswa
1 cup marinara sauce
6 ounces sliced proolone cheese
2 makapu akabikwa butternut squash *
2 makapu akave akachekwa kare
6 ounces shredded part-skim mozzarella cheese
- Gadzira mbiriso, shuga nemvura mune mukombe mukuru wekuyera uye whisk kuti ubatanidze. Rega kupumha kwemaminitsi gumi nemashanu.
- Nzvimbo ichinyorova uye munyu muhari yejairo yemagetsi yakagadzirwa nehove yehave. Wedzera musanganiswa wemasabata uye 1 kikapu yeoorivhi. Shandisai makirini pasi kusvikira zvigadzirwa zvichongobatanidzwa, zvino kuwedzerwa nekukurumidza kusvika pakati pemaminitsi matatu kusvika mana, kusvikira pfumbu yauya pamwe mubhora guru.
- Shandura hupfu kune ndiro yakanyorowa uye uvhare necheji yekicheni yakachena. Regai kusimuka kweawa rimwe chete.
- Preheat oven kusvika ku 450F uye isa 13x18 pani pepa mukati mokutsva. Kana imwe pundu ikasimuka, inotanga kusvika pane zvishoma zvishoma uye inogadzika kushandisa uchishandisa pini.
- Ngwarira kubvisa pani pepa kubva muvhenji uye uchinge uchinge uchinge uchinge uine 2 maspuniji emafuta emuorivhi. Shandura hupfu kune pani uye kunyatsonyora pfumha kusvika kumativi edenga.
- Pamusoro ne marinara, provolone, squash, kare uye pakupedzisira, mozzarella.
- Bika kwemaminitsi gumi nematanhatu, kutora pani imwe hafu yekufamba nekubika.
Trail Mix
Mamwe mukana wekudyara mbeu, pamwe chete nekutapira kwepanyama kubva kune zvibereko zvakaomeswa. Ita musanganiswa wezvokudya zviyo zvegorosi, nuts (imwe yakanaka yakanaka ye antioxidants), uye zvishoma zvishoma zvevana vako vanofarira michero yakaomeswa. Edza izvi mapoka:
Hot uye Fold Cereals
Oats ndiyo yega yega yegorola uye gorola yemangwanani yewaatmeal. Uyezve, chikafu chakaita sezviri nyore kutakura pamwe chete kuchikoro.
Granola Nut-Free
Inoita 3 1/2 makapu
2 ½ makapu akavhara oats
½ mukombe shredded kokonati
¼ teaspoon kosher munyu
1/3 mukombe maple sirasi kana agave nectari
1 tablespoon canola mafuta
1 mukombe wakaomeswa cranberries
- Preheat oven to 300F.
- Shandisa hombe huru yekubheka nekotick cooking spray. Gadzirai oats, kokonati, munyu, maple syrup, uye mafuta echipano muhomwe huru.
- Tora zvakanaka uye uende kune yakagadzirira kubika pepa.
- Bika, zvichikurudzira dzimwe nguva, kusvika pfupa regoridhe (maminitsi anenge 15 kusvika ku20). Bvisa kubva muvheni.
- Kana uchitonhora, fungai mumakwenzi akaomeswa. Chengetedza mumudziyo wekutakura kwemhepo kusvika kwevhiki imwechete.
> Sources:
> Singh R, Devi S, Gollen R. Basa rokusununguka zvakasununguka mune atherosclerosis, chirwere cheshuga uye dyslipidaemia: chikuru-kupfuura-upenyu. Diabetes Metab Res Rev. 2015 Feb; 31 (2): 113-26.
> Van Hung; Phenolic Compounds of Cereal and Antioxidant Capacity. Crit Rev Food Sci Nutriti. 2016; 56 (1): 25-35