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Intwari z'Ubudahangarwa bw'Umubiri: Antioxydants
Ushobora kuba warigeze kumva iri zina. Antioxydants ni itsinda ry'intungamubiri z'ingenzi zifasha ubudahangarwa bw'umubiri wacu gukomeza. Ingero zabyo ni beta-carotene, vitamine C , na vitamine E. None se bikora gute? Tekereza ko hari "uduce duto" mu mubiri wacu dushobora kwangiza uturemangingo, tubyita "free radicals." Ni nk'abanzi bato mu mibiri yacu. Izi nshuti zitwa antioxydants zigabanya abo banzi kandi zikavanaho imbaraga zabo zo kwangiza. Ni nk'"abarinda umubiri" barinda uturemangingo twacu. Kubwibyo, zidufasha kugira ubuzima bwiza no gukira vuba mu gihe turwaye. Uburyo bwiza kandi bworoshye bwo kwinjiza izi antioxydants mu mibiri yacu ni ukurya imbuto n'imboga nyinshi uko bishoboka kose. Niba uteka imboga, gerageza kuziteka mu mazi make ashoboka. Ibi bizafasha kugumana intungamubiri mu biribwa. Imiryango myinshi y'ubuzima isaba kurya imbuto n'imboga inshuro 5 kugeza kuri 9 ku munsi. Kubikora bizaguha antioxydants nyinshi.Urugero, hafi kimwe cya kane cy'ipapayi itanga kimwe cya kabiri cy'ingano ya beta-carotene isabwa buri munsi. Kandi imboga nk'epinari zitanga beta-carotene, vitamine C, aside folike , na manyeziyumu .
| Intungamubiri | Ibiryo bikunze kuboneka (harimo n'ibisanzwe muri Sri Lanka) |
|---|---|
| Beta-carotene n'izindi carotenoids | Karoti, ibijumba, ibihaza, imyembe, amapapayi, inyanya, imboga (epinari, kale, gotu kola), broccoli, na watermelon. |
| Vitamine C | Ifu y'ingagi, nectarine, orange, lime, kiwi, papayi, sitroberi, inyanya, broccoli, urusenda rw'ifi (urusenda rw'ifi), na chouflage. |
| Vitamine E | Amande, imbuto z'ibihwagari, ubunyobwa (amavuta y'ibihwagari), ibihwagari, amafi afite amavuta nka salmon, amavuta y'umwijima w'ifi ya cod. |
Izindi nshuti zifasha mu bijyanye n'ubudahangarwa bw'umubiri
Uretse antioxydants, hari n'izindi ntungamubiri nyinshi z'ingenzi zifasha ubudahangarwa bw'umubiri wacu.Reka twige bike kuri bioflavonoids.
Ibi kandi ni ibintu karemano biboneka mu bimera hamwe na vitamine C. Binakora nk'ibintu birwanya ubudahangarwa bw'umubiri kandi bigafasha kongera imikorere y'ubudahangarwa bw'umubiri.- Uyikura he?: Iboneka ku bwinshi mu mbuto z’imbuto z’indimu nka amacunga n’indimu. Iboneka no mu mafi, sheri, n’imizabibu. Quercetin, iboneka muri broccoli, ibitunguru bitukura n’umweru, nayo ni bioflavonoid nyinshi cyane.
Glutathione ni intungamubiri y'ingenzi.
Glutathione ni indi ntungamubiri y'ingenzi iha ubudahangarwa bw'umubiri imbaraga bukeneye kugira ngo burwanye indwara zandura.- Aho uyikura: Ushobora kubona iyi ntungamubiri mu mboga nka broccoli, imimero ya Brussels, amashu, cauliflower, na epinari.
Ibinyabutabire: Imbaraga z'ibimera
Ibi ni ibinyabutabire biboneka mu bimera byose. Mu magambo make, niba uriye ibinyampeke bitandukanye, imbuto n'imboga, uzabona ibi bintu bitera ubuzima bwiza.- Bituruka he?: Biboneka cyane mu biribwa nka pome, apricot, broccoli, amashu, karoti, cauliflower, tungurusumu, ibinyamisogwe (lentils, chickpeas), ibitunguru, urusenda rutukura, soya, ibijumba, n'inyanya.
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Check Availability →Ntiwibagirwe akamaro ka poroteyine!
Nubwo akenshi tuvuga kuri vitamine, ni ngombwa kwibuka ko poroteyine ari ingenzi mu kubaka no gusana ingirangingo mu mibiri yacu, ndetse no kurwanya indwara zandura ziterwa na virusi na bagiteri.Iyo urwaye, umubiri wawe uba umeze nk'ikibuga cy'intambara. Ukeneye poroteyine, "inyubako z'ingenzi" zikenewe kugira ngo wubake abasirikare (uturemangingo tw'ubudahangarwa) dukenewe muri iyo ntambara no gusana ibyangiritse.Rero, ongeramo isoko nziza ya poroteyine mu mirire yawe. Ariko menya neza ko uhisemo isoko ya poroteyine idasize ibiribwa byinshi . Urugero, amashu, ubunyobwa, ibishyimbo bibisi, soya, inyama z'inka zidasize ibiribwa byinshi, n'inkoko cyangwa itunguru bidafite uruhu ni amahitamo meza.
Amafunguro y'ibanga ya ba nyogokuru ku minsi y'uburwayi
Ese wari uzi ko bimwe mu biribwa n'ibinyobwa ba nyogokuru baduhaga igihe twari turwaye bifite ishingiro rya siyansi?- Isupu y'inkoko: Ubushakashatsi bubiri bwagaragaje ko isupu y'inkoko ari uburyo bwiza bwo gufasha mu kurwanya ibicurane. Kimwe ni uko ifasha kugabanya kuziba izuru no kugabanya amacandwe, bigatuma byoroha kuyikorora. Ubushakashatsi kandi bwerekana ko ifite ubushobozi bwo kugabanya ububyimbirwe bushobora gufasha mu kugabanya ibimenyetso by'ibicurane.
- Icyayi gishyushye: Uyu ni umuti ukunzwe cyane mu rugo. Kunywa icyayi gishyushye binafasha mu kugabanya ururenda no kugumana amazi akenewe ( amazi meza ) mu mubiri. Icyayi cy'icyatsi kibisi n'icy'umukara cyuzuyemo antioxydants zikomeye zitwa flavonoids. Ibintu nk'icyayi cya tangawizi na coriandre tunywa mu gihugu cyacu nabyo ni ingirakamaro cyane ku mubiri.
Ubutumwa bwo kujyana mu rugo
- Imvugo ngo "yiriza ubusa kubera ibicurane, urye kubera umuriro " ni umugani. Iyo urwaye, umubiri wawe ukeneye imbaraga n'imirire kugira ngo urwanye indwara zandura.
- Kurya imbuto n'imboga zitandukanye buri munsi, zikungahaye kuri antioxydants, kugira ngo ukomeze ubudahangarwa bw'umubiri wawe.
- Poroteyine ni ingenzi mu gusana ingirangingo z'umubiri no kurwanya indwara zandura.Hitamo poroteyine nkeya .
- Ni ngombwa kugumana amazi menshi mu gihe urwaye. Nywa ibinyobwa byinshi, nk'amazi, isupu ishyushye, n'icyayi gishyushye.
- Niba ufite gushidikanya ku ndwara yawe cyangwa indyo yawe , buri gihe shaka inama kwa muganga wawe.
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