Kusarudza zvakanakisisa zvekudya zve-antioxidants zvinogona kufamba nenzira yakareba mukusimudzira hutano hwako uye kurwisa zvirwere. Kirasi yemakemikari inowanikwa mune zvakasiyana-siyana zvekudya (kunyanya zvokudya zvinogadzirwa nemichero), antioxidants inodzivirira kudzivisa zvinokuvadza zvehupenyu husina rusununguko. Zvinofungidzirwa kuti kuwedzera kudya kwako kwezvakanakisisa zvezvokudya zvinokonzera antioxidants zvinogona kubatsira kudzivisa hutano hwehutano hwakakura, hwakadai sehutano hwepfungwa, chirwere cheshuga, chirwere cheAlzheimer, uye mamwe maitiro ekenza.
Ndezvipi Zvokudya Ndezvakanaka Zvakasvibiswa neAnticoididants?
Mishonga yakawanda, michero, nemamwe marudzi ezvokudya ndiwo anonyanya kubudisa mishonga ye antioxidant, kusanganisira: anthocyanins, carotenoids (zvakadai se beta-carotene ), lutein, lycopene, resveratrol , selenium, vitamini C, uye vitamini E.
Uyezve, zvizhinji zvekudya zvinopa hutano hwakasiyana-siyana hwehutachiona hwehutachiona, imwe neimwe ine hutano hwakasiyana. Somuenzaniso, mazambiringa ane anthocyanins, vitamini C, resveratrol, uye selenium, asi mashizha ane mavara mashizha akadai sekare, sipinashi, nemirasi inonzi collard inopa mavitamini C uye E, lutein, uye antioxidant inonzi kaempferol.
Kunyange zvazvo miriwo nemichero zvinoshanda seimwe yezvakanakisisa zvezvokudya zvinokonzera antioxidants, unogonawo kuzadza ma antioxidant mazana nekudya michero uye marimu, kunwa tiyi (zvakadai segreen tea uye black tea ), uye kushandisa miriwo nezvinonhuwira mukubika kwako. Zvokudya zvekudya zvakasviba sepopcorn uye chokoti yakasvibirira zvinopawo nhamba ye antioxidants.
Zvokudya 20 Zvakanakisisa Zvitubu zveAnticoididants
Nokuda kweshumo rakabudiswa mu Journal of Agricultural and Food Chemistry muna 2004, masayendisiti kubva kuU.D. Department of Agriculture (USDA) akaita izvo zvinoonekwa kuti ndiyo yakanyatsoongorora tsvina yezvokudya zvinowanzoshandiswa.
IAAA masayendisiti anonyanya kuisa zvokudya izvi maererano nehuwandu hwavo hwose antioxidant simba, iyo inyaniso yea antioxidants 'kukwanisa kupedza rusununguko rusina rusununguko.
Mukutsvakurudza kwavo pamusoro pezvokudya zvinopfuura zana, iyo mharidzo yakanyorwa nevanyori vakawana zvinhu zvinotevera kuti zvive zvakanakisisa zvekudya zve antioxidants:
Zvokudya, Kushumira Kukura, Antioxidant Simba Nokushumira
Dhaniki mutsvuku (yakaoma), 1/2 mukombe, 13 727
Bhiri blueberry, 1 kapu, 13,427
Ikoko tsvuku nyuchi (yakasva), 1/2 mukombe, 13 259
Pinto nenyuchi, 1/2 mukombe, 11 864
Blueberries (yakarimwa), 1 mukombe, 9,019
Cranberries, 1 kapu (yakakwana), 8 983
Artichoke hearts, 1 cup, 7,904
Nyoka, 1 kapu, 7 701
Prunes, 1/2 kapu, 7,291
Raspberries, 1 mukombe, 6 068
Strawberries, 1 mukombe, 5,938
Maapulo matsvuku anotapira, 1, 5,900
Granny Smith maapuro, 1, 5,381
Pecans, 1 ounce, 5,095
Sweet cherries, 1 mukombe, 4,873
Black plums, 1, 4 844
Russet mbatata, 1 yakabikwa, 4,649
Nyuchi dzakasviba (dzakaomeswa), 1/2 mukombe, 4181
Plums, 1, 4,118
Gala apulo, 1, 3,903
Nei Uchifanira Kuwana Antioxidants yako kubva kuKudya?
Kunyange zvazvo vanhu vakawanda vanotora antioxidant supplements, zvichienderana nekudya zvakanyanya mu antioxidant-rich foods inonzi inofanirwa nzira yekuwedzera antioxidant yako mazinga. Mukuwedzera kune zvinyorwa zvakawanda zve antioxidant makemikari, izvi zvinodha zvinopa zvimwe zvikamu zvakakosha zvekudya kwakanaka, zvakadai semaminerari uye kudya fiber.
Kunyange zvazvo dzimwe dzidzo dzokutanga dzichiratidza kuti antioxidant zvinowedzera zvinogona kubatsira kuparadza zvirwere kubudirira kuburikidza nekuderedza kushushikana kwehutachiona, hutsvakurudzo hunodiwa humwe usati hwave huwandu hunogona kukurudzirwa kudzivirira zvirwere. Kutaura zvazviri, National Center for Complementary and Integrative Health inotaura kuti zviwanikwa kubva kune zvidzidzo zvakasununguka zvezesayenzi zvinosanganisira vanhu vanopfuura 100 000 zvakaratidza kuti antioxidant zvigadzirwa zvisingagoni kuderedza dambudziko remamiriro ezvinhu asingagumi sehosha yemwoyo nekenza.
Panewo kumwe kunetseka kuti kutora antioxidants muwedzere fomu kunogona kukanganisa muviri wako kukwanisa kuunganidza zvimwe zvinovaka muviri.
Nzira Yokusimudza Nayo Kubatsira Kwako Kwezvokudya Zvakanakisisa Zvitubu zveAnosoxidants
Kuti uremerwe pane antioxidants, tevera kudya kwakakwana kunosanganisira zvakawanda zvezvokudya-zvakagadzirwa uye unopedza kudya kwako kwezvokudya zvinogadzirwa. Kuda mapepa mapfumbamwe nemichero pazuva ndeimwe nzira yakanaka yekuwedzera kudya kwako kwezvakanakisisa zvezvokudya zvinokonzera antioxidants.
Sources
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Carlsen MH1, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I, Berhe N Willett WC, Phillips KM, Jacobs DR Jr, Blomhoff R. " Zvose zvinokonzerwa ne-antioxidant yezvokudya zvinopfuura 3100, zvinwiwa, zvinonhuwira, maruva nemishonga inoshandiswa pasi pose. " Nheji J. 2010 Jan 22; 9: 3.
National Centre for Complementary and Integrative Health. "Antioxidants uye Utano: An Kutangira." NCCIH Bhuku No: D483. November 2013.
Pandey KB1, Rizvi SI. "Dyara mapurophenols sezvokudya zvinokonzera antioxidants muhutano hwevanhu uye zvirwere." Oxid Med Cell Longev. 2009 Nov-Dec; 2 (5): 270-8.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.