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Magamba Emuviri Anodzivirira Muviri: Antioxidants
Pamwe wakambonzwa nezvezita iri. Maantioxidant iboka rezvinovaka muviri zvakakosha zvinobatsira kuchengetedza masoja edu emuviri akasimba. Mienzaniso yeizvi i beta-carotene, vhitamini C , uye vhitamini E. Saka zvinoshanda sei? Fungidzira kuti kune "zvimedu zvakaipa" mumuviri wedu zvinogona kukuvadza masero, tinozviti "free radicals." Zvakafanana nevavengi vadiki mukati memiviri yedu. Shamwari idzi dzinonzi maantioxidant dzinobvisa simba radzo rekuparadza. Dzakaita se "bodyguards" dzinochengetedza masero edu. Nokudaro, dzinotibatsira kuramba tiine hutano uye tichipora nekukurumidza kana tikarwara. Nzira yakanakisa uye iri nyore yekuisa maantioxidant aya mumiviri yedu ndeyekudya michero nemiriwo yakawanda sezvinobvira. Kana ukabika miriwo, edza kuibika mumvura shoma sezvinobvira. Izvi zvichabatsira kuchengetedza zvinovaka muviri mukudya. Masangano mazhinji ehutano anokurudzira kudya michero nemiriwo kashanu kusvika kapfumbamwe pazuva. Kuita izvi kuchakupa maantioxidant akawanda.Semuenzaniso, inenge chikamu chimwe muzvina chepapaya chinopa hafu yehuwandu hwe beta-carotene hwaunokurudzirwa zuva nezuva. Uye mashizha emiriwo akadai sespinachi anopa beta-carotene, vhitamini C, folic acid , uye magnesium .
| Zvinovaka Muviri | Zvikafu zvinowanikwa kazhinji (kusanganisira izvo zvinowanikwa muSri Lanka) |
|---|---|
| Beta-carotene nedzimwe carotenoids | Makarotsi, mbatatisi, manhanga, mango, mapapaya, madomasi, miriwo (spinachi, kale, gotu kola), broccoli, uye nwiwa. |
| Vhitamini C | Guava, nectarine, orenji, lime, kiwi, papaya, sitirobheri, domasi, broccoli, mhiripiri (hove chili), koliflower. |
| Vhitamini E | Maarumondi, mhodzi dzezuva, nzungu (peanut butter), hazelnuts, hove dzine mafuta dzakadai sesalmon, mafuta echiropa checod. |
Dzimwe shamwari dzinobatsira nekudzivirira muviri
Kuwedzera kune ma antioxidants, kune zvimwe zvinovaka muviri zvakakosha zvinobatsira masoja edu ekudzivirira muviri.Ngatidzidzei zvishoma nezve bioflavonoids.
Izvi zvinhu zvechisikigo zvinowanikwa mumiti pamwe chete nevhitamini C. Izvi zvinoshandawo sema antioxidants uye zvinobatsira kusimudzira mashandiro emasoja emuviri.- Unoiwana kupi?: Inowanikwa yakawanda mumiti yemichero yakaita semaranjisi nemarimu. Inowanikwawo muhove, macherries, nemazambiringa. Quercetin, inowanikwa mubroccoli, hanyanisi tsvuku nechena, inowanikwawo mu bioflavonoid yakawanda.
Glutathione chinhu chakakosha chinovaka muviri.
Glutathione chimwe chinhu chakakosha chinopa simba rekudzivirira muviri wedu kurwisa hutachiona.- Kwaungaiwana: Unogona kuwana chikafu ichi kubva mumiriwo yakaita sebroccoli, Brussels sprouts, cabbage, cauliflower, uye sipinachi.
Makemikoro eFito: Simba rezvirimwa
Aya ndiwo makemikari anowanikwa mumiti yese. Zvichitaurwa zviri nyore, kana ukadya zviyo zvakasiyana-siyana, michero, nemiriwo, uchawana zvinhu izvi zvinosimudzira hutano.- Zvinobva kupi?: Zvakawanda muzvikafu zvakaita semaapuro, maapuro, broccoli, kabichi, makarotsi, cauliflower, gariki, nyemba , nyemba), hanyanisi, mhiripiri tsvuku, soya, mbatatisi, uye madomasi.
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Check Availability →Musakanganwa kukosha kwemapuroteni!
Kunyange tichiwanzotaura nezvemavhitamini, zvakakosha kuyeuka kuti mapuroteni akakosha pakuvaka nekugadzirisa nyama mumiviri yedu, pamwe nekurwisa hutachiona hwemavhairasi nemabhakitiriya.Kana uchirwara, muviri wako unenge wakaita senzvimbo yehondo. Unoda mapuroteni, "zvidhinha zvekuvaka" zvinodiwa kuvaka masoja (masero ekudzivirira muviri) anodiwa muhondo iyoyo uye kugadzirisa kukuvara kwacho.Saka, wedzera mapuroteni akanaka pakudya kwako. Asi iva nechokwadi chekusarudza mapuroteni asina mafuta akawanda . Semuenzaniso, nyemba, nyemba, nyemba dzegirini, soya, nyama yemombe isina mafuta akawanda, uye huku isina ganda kana kakuni sarudzo dzakanaka.
Mabikirwo akavanzika avanambuya vedu emazuva ekurwara
Waizviziva here kuti zvimwe zvekudya nezvinwiwa zvatakapihwa naambuya vedu patairwara zvine hwaro hwesainzi?- Supu yeHuku: Zvidzidzo zviviri zvakawana kuti supu yehuku inzira yakanaka yekurwisa dzihwa. Chimwe ndechekuti inobatsira kuderedza kuvharika kwemhino uye kuita kuti madzihwa atete, zvichiita kuti zvive nyore kuti tikwanise kukosora. Tsvagiridzo inoratidzawo kuti ine hunhu hushoma hwekudzivirira kuzvimba hunogona kubatsira kuderedza zviratidzo zvedzihwa.
- Tii Inopisa: Iyi mushonga unozivikanwa zvikuru kumba. Kunwa tii inopisa kunobatsirawo kuderedza manyoka uye kuchengetedza huwandu hunodiwa hwemvura mumuviri. Tii yegirini nenhema izere nema antioxidants ane simba anonzi flavonoids. Zvinhu zvakaita setii yeginger necoriander zvatinonwa munyika medu zvinobatsirawo muviri.
Mharidzo Yekuenda Nayo Kumba
- Chirevo chinoti "tsanya kana wabatwa nedzihwa, idya kana wabatwa nefivha " inhema. Kana uchirwara, muviri wako unoda simba nekudya zvinovaka muviri kuti urwise hutachiona.
- Idya michero nemiriwo yakasiyana-siyana ine mavara zuva nezuva, ine ma antioxidants akawanda, kuti usimbise masoja emuviri wako.
- Mapuroteni akakosha pakugadzirisa nhengo dzemuviri uye kurwisa hutachiona.Sarudza mapuroteni asina mafuta akawanda.
- Zvakakosha kuti ugare uine mvura yakakwana kana uchirwara. Inwa mvura yakawanda, yakaita semvura, soup inodziya, uye tii inopisa.
- Kana muine kusava nechokwadi nezvechirwere chenyu kana kudya kwenyu , garai muchibvunza chiremba wenyu.
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