Makolo amafufuzidwa ndi malingaliro a zakudya kuti athandize zosoŵa za ana akukula, koma zonsezi zingakhale zovuta. Antioxidants ndi osokoneza kwambiri, koma ndi ofunika kwambiri.
Nazi njira ndi ndondomeko zothandizira makolo kusokoneza antioxidants ndi kukolola phindu podzipanga kukhala gawo la chakudya cha tsiku ndi tsiku.
Kodi Antioxidants Ndi Chiyani?
Njira zowonongeka za thupi zimapanga zinthu zowononga zomwe zimadziwika kuti zimasokoneza ufulu. Zinthu zimenezi zingathe kuwononga ndi kuwononga zida zathanzi komanso nthawi zina zingathe kuwononga thupi. Zosintha zamalonda zimalimbikitsanso kutupa, zomwe zimayambitsanso maselo wathanzi. Kuchulukitsa kochulukitsa kwawonongeka kwapadera kwagwirizanitsidwa ndi khansa, matenda a mtima, ndi matenda ena aakulu.
Apa ndi pamene antioxidants amalowa. Antioxidants ndi zinthu zomwe zimawononga zowonongeka momasuka ndipo motero amateteza maselo abwino. Antioxidants amapezeka mu zakudya zosiyanasiyana-zambiri zimayambira. Zipatso, ndiwo zamasamba, nyemba, ndi mbewu zonse ndizozimene zimakhala zochititsa chidwi kwambiri.
Kuwonjezera pa zina zambiri zofunika, mavitamini A, C, ndi E kuphatikizapo mineral selenium amadziwika kuti antioxidants. Mankhwala ophera antioxidants amapezedwanso monga gawo la mankhwala omwe amachokera pamodzi otchedwa phytochemicals.
Zitsanzo zimaphatikizapo mapuloteni omwe amateteza zomera kuti zisawonongeke, ndi flavonoids, mitundu yosiyanasiyana yomwe imapatsa zakudya zomwe zimapanga zomera.
Chipatso chamtundu uliwonse ndi karoti kamatala masiku angapo sichidzakhala chokwanira kuti mwana wanu akwaniritse zosowa zawo za antioxidant. Zotsatira zabwino, makolo ndi ana angagwire ntchito limodzi kuti apeze njira zowonetsera makinawo.
A + Sources
Antioxidants amapezeka kwa ana ang'onoang'ono kudzera mu zakudya zosiyanasiyana za ana. Nazi zotsatira zisanu zazing'ono zonse.
Zipatso
Sankhani. Mitundu yonse ya zipatso zimakhala ndi antioxidants. Strawberries, mabulosi akuda, zakutchire zamitundu yambiri, yamatcheri, ndi cranberries ndi ochepa chabe. Mitundu yakuda imatanthawuza kuti iwo ali olemera kwambiri mu nkhumba ndipo kutentha kwakukulu kumawapangitsa iwo kukhala okongola kwambiri ku mabala aang'ono.
Leafy Greens
Zilonda zamtchire monga sipinachi, mitengo ya Swiss chard, kale, arugula, ndi maluwa a collard ndi otchuka chifukwa chokhala ndi zakudya zowonjezera. Mafinya omwe amawoneka ngati kale ndi amtundu wambiri amakhala owawa ndipo sangasangalatse ana ngati yaiwisi, koma kuwophika kumawathandiza kukhala okoma komanso ovuta kuwunika.
Mitedza ya phwetekere
Zakudya za phwetekere zimakhala ndi lycopene wambiri, flavonoid yofiira imapezanso mu pinki ya pinki ndi mavwende. Zakudya zopangidwa ndi phwetekere zophika zimakhala ndi lycopene kwambiri kuposa tomato wofiira amasangalala ndi tomato zamchere, msuzi wa marinara, chili, ndi supu ya phwetekere nthawi zonse.
Zokola
Zipatso zouma zimapereka mlingo waukulu wa antioxidants. Mofanana ndi mphesa (ndi vinyo a amayi), zoumba ndizosavuta kuti ana akhale ndi thanzi labwino kuti azikhala ndi zophika.
Mbewu Zonse
Gwero laling'ono lodziwika la antioxidants, mbewu zonse monga mpunga wofiira, oats, balere, ndi manyuchi amadzazidwa ndi makina okondweretsa am'mimba ndi antioxidants.
Kugwiritsa ntchito mbewuzi nthawi zonse kumagwirizanitsa kupewa matenda aakulu monga matenda a mtima, khansa, ndi shuga. Tengani anawo kuti ayambe kumanga mbewu zonse kumayambiriro mmalo mwa mbewu zoyera kwambiri "zoyera".
Njira Zowonjezera
M'malo mozembetsa zipatso ndi ziweto, amachititsa ana kutenga nawo mbali pozindikira ndi kusankha mitundu yambiri ya antioxidants yomwe iwo akufuna kudya tsiku ndi tsiku. Nazi malingaliro angapo ndi maphikidwe kuti musamalire bwino khitchini yanu.
Smoothies
Smoothies amalola matani a mkulu antioxidant zakudya kuti azikhala atsopano, ozizira, komanso osasinthika. Kaya mumasankha zipatso zatsopano kapena zowonongeka, antioxidants ndi ochuluka.
Mukhoza kuyesa izi:
- Buluu wa Peanut Banana Buluu Acai Smoothie
- Cheesecake Wachiwombankhanga Smoothie
- Kulimbitsa Matcha Mango Green Smoothie
Pizza
Inde, pizza. Gwiritsani ntchito kutaya kwa tirigu, lycopene wolemera phwetekere msuzi, ndi chinsalu chopanda kanthu kuti mukhomere ng'ombe. Yesani izi zokha zoyambira.
Kale ndi Butternut Squash Pizza
Amapanga magawo 12
1 phukusi youma yisiti yogwira
Supuni 1 shuga
1 chikho madzi otentha
Mphika 1½ ½ ufa wonse wa tirigu
Zikhola 1½ za ufa wokhazikika
Supuni imodzi yodetsedwa
Supuni 3 zowonjezera namwali mafuta, ogawanika
1 chikho cha marinara msuzi
6 ounces sliced provolone tchizi
Makapu 2 owotcha kasupe wamtundu wachiwombankhanga *
2 makapu odulidwa mwatsopano kale
6 ounces odzola mbali ya mozzarella tchizi
- Phatikizani yisiti, shuga ndi madzi mu chikho chachikulu choyesa ndi whisk kuti mugwirizane. Lolani kuti mupumule kwa mphindi 15.
- Malo otsika ndi mchere mu mbale ya chosakaniza magetsi yokhala ndi ndowe ya mtanda. Onjezerani yisiti wosakaniza ndi supuni imodzi ya maolivi. Gwiritsani ntchito makina otsika mpaka zowonjezera ziphatikizidwe, kenaka pitirizani kuthamanga msanga kwa mphindi zitatu mpaka 4, mpaka mtanda utasonkhana pamodzi mu mpira waukulu.
- Tumizani mtanda ku mbale yophika mafuta ndi kuphimba ndi thasu yoyera ya khitchini. Mulole kuwuka kwa ora limodzi.
- Chotsani uvuni ku 450F ndikuyikapo potola 13x18 potsatsa. Pakadutsa mtanda, pita pang'onopang'ono pang'onopang'ono ndipo gwiritsani ntchito pini.
- Sungani mosamala pepala pamoto kuchokera ku ng'anjo ndikuwombera ndi masupuni awiri otsala a maolivi. Tumizani mtanda ndi poto ndipo pang'onopang'ono mumizani mtanda mpaka pamphepete mwa poto.
- Pamwamba ndi marinara, provolone, sikwashi, kale ndi potsiriza, mozzarella.
- Kuphika kwa mphindi 16, kutembenuza poto kamodzi kokha mwa kuphika.
Njira Yotsatsa
Mpata wina wa mbewu zonse, kuphatikizapo kukoma kwachilengedwe ku zipatso zouma. Pangani zosakaniza za tirigu wambiri, mtedza (kachilombo kabwino ka antioxidants), ndi zakudya zochepa zomwe ana anu amakonda zouma. Yesani maphikidwe awa:
Mitengo Yotentha ndi Yambewu
Oats ndi mbewu yonse ya granola ndi mbale yammawa ya oatmeal. Komanso, njira ngati iyi ndi yosavuta kunyamula limodzi kusukulu.
Granola ya Free Free
Amapanga makapu 3 1/2
Zakhika 2 ½ zophimba oat
½ chikho chokongoletsedwa
¼ supuni ya supuni yowonjezera mchere
1/3 chikho mapulo manyuchi kapena agave timadzi tokoma
Supuni 1 ya mafuta a canola
1 chikho chouma cranberries
- Chotsani uvuni ku 300F.
- Dya pepala lalikulu lophika ndi kupopera kosaphika. Phatikizani oats, kokonati, mchere, mazira a mapulo, ndi mafuta a canola mu mbale yaikulu.
- Ponyani bwino ndikupita ku pepala lophika lokonzekera.
- Kuphika, kusonkhezera nthawi zina, kufikira golide wofiira (pafupi 15 mpaka 20 minutes). Chotsani ku uvuni.
- Mukangokhala ozizira, sakanizani mu cranberries zouma. Sungani mu chidebe chotsitsimula kwa sabata imodzi.
> Zotsatira:
> Singh R, Devi S, Gollen R. Udindo wa ufulu wautali mu matenda a satanaclerosis, shuga ndi dyslipidaemia: zazikulu kuposa moyo. Diabetes Metab Res Rev. 2015 Feb; 31 (2): 113-26.
> Van Hung; Mafuta a Phenolic of Food and Antioxidant Capacity. Crit Rev Food Sci Nutriti. 2016; 56 (1): 25-35