Tonse takumana ndi mndandanda wazakudya zotchuka kwambiri pa intaneti kangapo. Superfoods ndi zakudya zachilengedwe zomwe zimakhala ndi michere yambiri, makamaka ma antioxidants amphamvu, omwe amapatsa zakudya izi kukhala ndi mphamvu pafupifupi zamatsenga zolepheretsa kukula kwa matenda oyipa monga khansa, shuga, kunenepa kwambiri, komanso matenda amtima.
Ndikofunika kumvetsetsa, komabe, kuti ngakhale pali zowonadi zochititsa chidwi za zodabwitsa zachilengedwezi, simungathe kusintha thanzi lanu pongodya nthangala za sesame masana kapena broccoli pankhomaliro.
Kuti chakudya chomwe chili ndi ma antioxidants chibweretse phindu lalikulu paumoyo, chimayenera kudyedwa nthawi zonse komanso mokwanira. Ndiye kuti, iyenera kukhala gawo lazakudya zanu zatsiku ndi tsiku, moyo wanu. Kuphatikiza apo, muyenera kuchotsa zakudya zonse zapoizoni komanso zowopsa pa "menyu" yanu yatsiku ndi tsiku.
Zimagwira bwanji zowonjezera
Chimodzi mwazinthu zofunika kwambiri muzakudya zapamwamba ndi ma antioxidants. Mavitamini A, C, D, E ali ndi antioxidant katundu, komanso mchere wambiri ndi phytonutrients monga carotenoids ndi polyphenols zomwe zimapezeka mumasamba, zipatso ndi zipatso (tiyi ndi khofi, organic uchi, adyo, broccoli, sipinachi, kaloti, tomato). , mphesa zofiira, sitiroberi, raspberries, blueberries, blueberries ndi zomera zina zambiri zimatengedwa ngati zakudya za antioxidant.)
M'mawu osavuta, ma antioxidants ndi zinthu zogwira ntchito zomwe zimalimbana ndi ma free radicals. Kodi ma free radicals ndi chiyani ndipo muyenera kulimbana nawo? Chowonadi ndi chakuti ma radicals aulere ndi mamolekyu omwe sakhala ndi moyo wochezeka kwambiri pokhudzana ndi thupi la munthu. Ali ndi ma elekitironi yaulere (yopanda). Iye ndiye kwenikweni amene amachititsa mavuto onse. Elekitironi yaulere imangosowa "awiri", kotero imayesa kuchotsa electron yomwe ikusowa m'maselo athanzi. Chifukwa cha "kuba" uku, maselo athanzi amasiya kukhala. Amalandira kuwonongeka kwakukulu, chifukwa chake njira ya okosijeni imayamba.
Mawu akuti antioxidant amatanthauza antioxidant, chosungira. Kodi mungaganizire zomwe zili pa "mndandanda" wa maudindo ake?
M'malo mwake, ma radicals aulere si mdani wosayembekezereka wa thupi lathu. Inde, ena a iwo amawoneka chifukwa cha cheza cha ultraviolet, kuwala kapena kutentha, zinthu zoopsa. Komanso ma free radicals amatha kupanga m'thupi komanso m'kati mwachilengedwe komanso mwachilengedwe. Pokhapokha ngati thupi lingathe kulimbana ndi gawo lotere la ma radicals aulere palokha (osati popanda thandizo la enzyme yapadera ya superoxide dismutase), ndiye kuti idzafunika ogwirizana nawo kuti amenyane ndi mamolekyu ena onse owopsa.
Momwe Ma Antioxidants Amagwirira Ntchito
Antioxidants - ndichiyani? Antioxidants ndi othandizana nawo omwe ali okonzeka kudziponya munkhondo yakupha ndi ma free radicals. Mfundo ya zochita zawo imamveka bwino kuchokera ku dzina: amamanga ma electron osagwirizana ndi ma atomu a okosijeni (oxidizing agent) ndikuwapangitsa kukhala opanda vuto.
Antioxidants ayenera "kugwira ntchito" ndi zinthu zonyalanyazidwa kwambiri. Dziweruzireni nokha: pamene enzyme ya superoxide dismutase ikusowa mphamvu, ma radicals aulere amayambitsa mafunde enieni a mankhwala. Mwachitsanzo, ngati ma free radical akuukira puloteni, sikuti amangopundula molekyulu, komanso amapanga mawonekedwe atsopano owononga. Ndipo iye, nayenso, akupitiriza kuwononga thupi, kukoka ma elekitironi ochulukirapo kukhala awiriawiri.
Ngati pali ma free radicals ambiri m'thupi, zimayambitsa matenda omwe amadziwika kuti oxidative (oxidative) stress, momwe minofu imawonongeka, thupi limakalamba, ndipo matenda aakulu amapezeka. Ambiri mwamavuto akulu monga shuga, kunenepa kwambiri, matenda amtima amalumikizidwa ndi kupsinjika kwa okosijeni.
Antioxidants ndi zinthu zomwe zimatha kumanga ndipo, chifukwa chake, zimachepetsa ma radicals aulere, chifukwa chake sizosadabwitsa kuti kudya zakudya zokhala ndi ma antioxidants kungathandize kupewa kupezeka ndi kukula kwa matenda.
Antioxidant "menyu"
Pozindikira kufunikira kwa ma antioxidants paumoyo wamunthu, akatswiri amayang'ana kwambiri kuyambika kwawo muzakudya. Nthawi zambiri timawapeza ndi chakudya. Koma popeza chaka chilichonse chilengedwe cha mizinda yathu sichikuyenda bwino, ndipo pamakhala zovuta zambiri komanso nthawi yayitali pantchito, ma vitamini complexes ndi zowonjezera zachilengedwe nthawi zambiri zimayitanidwa kuti zithandizire chakudya.
Antioxidants amaphatikizapo mavitamini A, C, E, ndi mchere monga selenium, zinki, mkuwa, chromium, ndi manganese.
Antioxidant yodziwika kwambiri komanso yamphamvu kwambiri - vitamini C... Kuphatikiza pa mfundo yakuti ascorbic acid imatenga nawo mbali pakupanga kolajeni (ndiko kuti, imateteza kukongola kwa thupi ndi kuchepetsa ukalamba), ili ndi chinthu china chothandiza kwambiri - sichilola kuti thupi liwononge mavitamini. A ndi E. Vitamini C (ndipo, motero, antioxidants) amapezeka mu chiuno cha rose, citrus sea buckthorn, black currants, sitiroberi, parsley, ndi katsabola.
Vitamini E (tocopherol) - mafuta osungunuka omwe ali ndi zotsatira zopindulitsa pakhungu, njira yoberekera, komanso ndi chinthu champhamvu popewa matenda a atherosclerosis. Mupeza kuchuluka kokwanira kwa antioxidant iyi mumafuta ambewu ya tirigu, mtedza (amondi, mtedza, ma cashews), nsomba (salmon, pike perch, eel).
Vitamini A (Retinol) ali ndi udindo woteteza ziwalo zamkati kuzinthu zoyipa zachilengedwe (kuwonongeka kwamankhwala, radioactive, maginito), komanso kuthandizira chitetezo chamthupi kukhala bwino. Vitamini A ali wolemera mu lalanje, masamba achikasu ndi zipatso (apricots, nectarines, mapichesi, kaloti, mango), nsomba zamafuta, masamba obiriwira (sipinachi, broccoli, zukini).
Mwa kudya zakudya zochokera kuzinthuzi nthawi zonse, posachedwa mudzadzimva nokha zomwe ma antioxidants amachita komanso momwe zotsatira zake zilili zabwino.
Kabichi
Tinapanga kale kumveka chifukwa; Kale ndiye chakudya chozizira kwambiri komanso chopezeka mosavuta kuti muphatikize pazakudya zanu zatsiku ndi tsiku.
Weruzani nokha. Choyamba, mitundu yosiyanasiyana ya kabichi (broccoli, kabichi yoyera, kabichi wofiira, mphukira za Brussels, kolifulawa, kabichi ya Savoy) ndi mbale zochokera ku izo zidzakopa ngakhale ozindikira kwambiri. Chachiwiri, zakudya zakucha mwachilengedwezi zimakhala ndi phytonutrients (antioxidants). Amateteza dongosolo la mtima ndi kupewa kuwonongeka kwa mitsempha yamagazi, komanso kuteteza retina ndi minyewa ina yathupi, kotero kuti ma antioxidants muzakudya amatha kuonedwa kuti ndi imodzi mwazinthu zofunika kwambiri komanso zofunika kwambiri pazaumoyo wanu.
Phytonutrients imathandizira kupewa khansa pothandizira thanzi lonse la ma cell ndi kulumikizana kwa ma cell ndikulimbitsa chitetezo chamthupi. Zamasamba za kabichi zimakhalanso ndi omega-3s ndi mavitamini B-6, kupatsidwa folic acid, C, E, zinki, manganese ndi vitamini K, omwe ali ndi anti-inflammatory properties.
Chachitatu, kabichi ndi chinthu chotsika mtengo komanso chotsika mtengo. Mutha kupeza mitundu ingapo ya kabichi m'masitolo ndi m'misika nthawi iliyonse pachaka. Zomwe ndimakonda ndi Brussels ndi Red. Ngakhale ndimakonda akuda, ndi broccoli, ndi Savoy, ndi kabichi woyera.
Mu pulogalamu yanga yatsopano ya Liveup recipe! mbale zambiri za kabichi: soups, mbale zam'mbali, maphunziro akuluakulu, zokhwasula-khwasula.
Mukhoza kukopera ntchito pa ulalo.