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Ama-Superheroes Angamasosha omzimba: Ama-Antioxidants
Cishe uke wezwa ngaleli gama. Ama-antioxidants ayiqembu lezakhamzimba ezibalulekile ezisiza ekugcineni amasosha omzimba ethu eqinile. Izibonelo zalokhu yi-beta-carotene, i-vitamin C , kanye ne-vitamin E. Ngakho-ke asebenza kanjani? Cabanga ukuthi kukhona "izinhlayiya ezimbi" emzimbeni wethu ezingalimaza amangqamuzana, sizibiza ngokuthi "ama-free radicals." Zifana nezitha ezincane ngaphakathi emizimbeni yethu. Laba bangane ababizwa ngokuthi ama-antioxidants baqeda lezo zitha futhi baqede amandla azo okubhubhisa. Bafana "nabalindi bomzimba" abavikela amangqamuzana ethu. Ngakho-ke, basisiza sihlale siphilile futhi silulame ngokushesha uma sigula. Indlela engcono kakhulu nelula yokufaka la ma-antioxidants emizimbeni yethu ukudla izithelo nemifino eminingi ngangokunokwenzeka. Uma upheka imifino, zama ukuyipheka emanzini amancane ngangokunokwenzeka. Lokhu kuzosiza ukugcina izakhamzimba ekudleni. Izinhlangano eziningi zezempilo zincoma ukudla izithelo nemifino ezi-5 kuya kwezi-9 ngosuku. Ukwenza kanjalo kuzokunikeza ama-antioxidants amaningi.Isibonelo, cishe ingxenye yesine yepapaya inikeza ingxenye yenani elinconywayo nsuku zonke le-beta-carotene. Futhi imifino eluhlaza njengespinashi inikeza i-beta-carotene, i-vitamin C, i-folic acid , kanye ne-magnesium .
| Izakhamzimba | Ukudla okuvame ukutholakala (kufaka phakathi lokho okuvamile eSri Lanka) |
|---|---|
| I-Beta-carotene namanye ama-carotenoid | Izaqathi, ubhatata, ithanga, umango, ipapaya, utamatisi, imifino eluhlaza (isipinashi, i-kale, i-gotu kola), i-broccoli, kanye ne-watermelon. |
| I-Vitamin C | Igwava, i-nectarine, i-orenji, i-lime, i-kiwi, i-papaya, i-strawberry, utamatisi, i-broccoli, i-bell pepper (i-fish chili), i-cauliflower. |
| I-Vitamin E | Ama-alimondi, imbewu yelanga, amakinati (ibhotela lamakinati), ama-hazelnuts, izinhlanzi ezinamafutha njenge-salmon, uwoyela we-cod-liver. |
Abanye abangane abasiza ngokuzivikela komzimba
Ngaphezu kwama-antioxidants, kunezinye izakhamzimba eziningana ezibalulekile ezisiza amasosha omzimba wethu.Ake sifunde kancane ngama-bioflavonoid.
Lezi futhi yizinto zemvelo ezitholakala ezitshalweni kanye ne-vitamin C. Lezi zisebenza njengama-antioxidants futhi zisiza ekukhuliseni ukusebenza kwesimiso somzimba sokuzivikela.- Uyitholaphi?: Itholakala ngobuningi eqoqweni elimhlophe kanye neqoqweni elimhlophe lezithelo ze-citrus ezifana nama-oranges nama-lime. Itholakala nasezinhlanzini, ama-cherries, kanye namagilebhisi. I-Quercetin, etholakala ku-broccoli, u-anyanisi obomvu nomhlophe, nayo iwukuhlushwa okuphezulu kakhulu kwe-bioflavonoid.
I-Glutathione iyisakhi esibalulekile.
I-Glutathione ingenye izakhamzimba ezibalulekile ezinikeza amasosha omzimba wethu amandla adingekayo okulwa nezifo.- Ungayitholaphi: Ungayithola le nutrient emifinweni efana ne-broccoli, i-Brussels sprouts, iklabishi, i-cauliflower, kanye ne-spinach.
Amakhemikhali e-phyto: Amandla ezitshalo
Lezi yizinhlanganisela zamakhemikhali ezitholakala kuzo zonke izitshalo. Kalula nje, uma udla okusanhlamvu okuhlukahlukene, izithelo nemifino, uzothola lezi zinto ezithuthukisa impilo ngokwemvelo.- Zivelaphi?: Ziningi ekudleni okufana nama-apula, ama-apricot, i-broccoli, iklabishi, izaqathi, i-cauliflower, igalikhi, imifino (ama-lentile, ama-chickpeas), u-anyanisi, upelepele obomvu, ubhontshisi, amazambane amnandi, notamatisi.
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Check Availability →Ungakhohlwa ukubaluleka kweprotheni!
Nakuba sivame ukukhuluma ngamavithamini, kubalulekile ukukhumbula ukuthi amaprotheni abalulekile ekwakheni nasekulungiseni izicubu emizimbeni yethu, kanye nasekulweni nokutheleleka ngamagciwane namagciwane.Uma ugula, umzimba wakho ufana nenkundla yempi. Udinga amaprotheni, “izitini zokwakha” ezidingekayo ukwakha amasosha (amangqamuzana omzimba) adingekayo kuleyo mpi nokulungisa umonakalo.Ngakho-ke, engeza umthombo omuhle wamaprotheni ekudleni kwakho. Kodwa qiniseka ukuthi ukhetha imithombo yamaprotheni angenamafutha . Isibonelo, ama-lentile, ama-chickpeas, ubhontshisi oluhlaza, isoya, inyama yenkomo engenamafutha, kanye nenkukhu noma i-turkey engenasikhumba kuyizinketho ezinhle.
Izindlela zokupheka eziyimfihlo zogogo bethu zezinsuku zokugula
Ubuwazi ukuthi okunye kokudla neziphuzo ogogo bethu abasinika zona ngesikhathi sigula empeleni kunesisekelo sesayensi?- Isobho Lenkukhu: Izifundo ezimbili zithole ukuthi isobho lenkukhu liyindlela enhle yokusiza ukulwa nomkhuhlane. Esinye ukuthi sisiza ekunciphiseni ukuminyana kwamakhala futhi sinciphise ulwelwesi, okwenza kube lula ngathi ukukhwehlela. Ucwaningo luphinde lubonise ukuthi linezakhiwo ezincane zokulwa nokuvuvukala ezingasiza ekunciphiseni izimpawu zomkhuhlane.
- Itiye Elishisayo: Leli futhi ikhambi elidumile lasekhaya. Ukuphuza itiye elishisayo kusiza ekunciphiseni ulwelo futhi kugcinwe inani elidingekayo loketshezi ( ukumanzisa ) emzimbeni. Itiye eliluhlaza nelimnyama ligcwele ama-antioxidants anamandla abizwa ngokuthi ama-flavonoid. Izinto ezifana netiye le-ginger ne-coriander esiziphuzayo ezweni lakithi nazo zizuzisa kakhulu umzimba.
Umlayezo Wokuya Nawe Ekhaya
- Isisho esithi "zila ukudla ngenxa yomkhuhlane, yidla ngenxa yomkhuhlane " siyinganekwane. Uma ugula, umzimba wakho udinga amandla nokudla okunempilo ukuze ulwe nezifo.
- Yidla izithelo nemifino enemibala ehlukahlukene nsuku zonke, ecebile ngama-antioxidants, ukuze uqinise amasosha omzimba wakho.
- Amaprotheni abalulekile ekulungiseni izicubu zomzimba nasekulweni nezifo.Khetha imithombo yamaprotheni anamafutha aphansi.
- Kubalulekile ukuhlala unamanzi uma ugula. Phuza uketshezi oluningi, njengamanzi, amasobho afudumele, kanye netiye elishisayo.
- Uma unokungabaza ngesimo sakho sezokwelapha noma ukudla okudlayo , hlala ucela iseluleko kudokotela wakho.
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