Okufanele Udle Ukuvimbela Ukuguga: Ukudla Okunama-Antioxidants Awusizo

Uma ufuna ukugcina isikhumba sakho sibushelelezi futhi impilo yakho iqinile, nakekela ukudla okufanele.

Namuhla, ukudla okunama-antioxidants kubhekwa njenge-panacea. Kukholelwa ukuthi ukusetshenziswa kwabo njalo ngeke kuvikele izifo eziningi kuphela kodwa futhi kuvimbele ukuguga. Uma ungakacabangi ukuthi yiziphi ama-antioxidants alungele nokuthi ungawabheka kuphi, funda lesi sihloko.

Njengoba isazi sokudla okunempilo uNadezhda Andreeva ebhala ku-insta-blog yakhe, ukuze ube nempilo, kufanele udle ama-antioxidants amaningi ngokudla. Kuyasiza futhi ukukhulisa inani lama-cofactors, ngenxa yokuthi umzimba ungakhiqiza ama-antioxidants nama-enzyme ngokwawo.

Ukudla okuqukethe ama-antioxidants awusizo

Vitamins

• I-Vitamin A: isibindi, amaqanda, imikhiqizo yobisi.
• I-Vitamin C: izithelo ezisawolintshi, i-kiwi, ama-strawberries, i-broccoli, amahlumela aseBrussels, i-bell pepper.
• I-Vitamin E: ama-walnuts, ama-alimondi, imbewu.

Ama-Phytonutrients

• I-carotenoids, i-alpha-carotene: izaqathe, ithanga, amawolintshi, ama-tangerines.
• I-Beta-carotene: imifino emnyama, utamatisi, amabhilikosi, umango.
• I-Lutein ne-zeaxanthin: imifino enamaqabunga amnyama, ikakhulukazi isipinashi.

I-Flavonoids

• I-Quercetin, i-myricetin, i-caffeoyl: u-anyanisi, i-broccoli, ama-apula, itiye, iwayini elibomvu, amagilebhisi (isikhumba samagilebhisi siwusizo kakhulu), ama-cherries.
• Ama-Flavonols, ama-catechins: itiye eliluhlaza nelimhlophe.
• I-Proanthocyanidins: ama-apula, amabhilikosi, ukhokho, ushokoledi omnyama.
• Ama-Flavonols: i-parsley, i-cumin, isilimo esidliwayo esinamagatsha anamanzi, imikhiqizo ye-citrus.
• Phytoestrogens: soy, okusanhlamvu, imbewu, okusanhlamvu.
• Ama-sterols emifino: amantongomane, ukwatapheya, amafutha yemifino.