Antioxidants ndi zinthu zomwe zingateteze maselo m'thupi lanu kuwonongeka kwakukulu koopsa komwe kungachitike chifukwa chokhala ndi mankhwala ena, kusuta, kuwonongeka kwa madzi, kutentha kwa dzuwa, komanso ngati mankhwala ochizira. Zakudya za antioxidants ndi selenium, vitamini A komanso carotenoids, vitamini C ndi E, kuphatikizapo mankhwala osiyanasiyana a phytochemicals monga lycopene, lutein, ndi quercetin.
Mungapeze antioxidants awa zakudya zosiyanasiyana zomwe mukudya pakadali pano. Pali mankhwala ambiri okhudzana ndi antioxidants mu zipatso, ndiwo zamasamba, mtedza, ndi mbewu zonse komanso mankhwala ochepa ophera antioxidants mu nyama, nkhuku, ndi nsomba. Zakudya zachabechabe, monga zakudya zomwe zimagwiritsidwa ntchito mofulumira zimakhala zochepa kwambiri m'thupi la antioxidants. Palibe zodabwitsa.
Ubwino wa Zaumoyo
Kudya zakudya zokhudzana ndi antioxidants kungakhale kwabwino pa moyo wanu wa thanzi komanso kungakuthandizeni kuchepetsa chiopsezo cha matenda ndi mitundu ina ya khansa. Zonjezerani zakudya zanu zowonjezereka pogwiritsa ntchito mtedza, mbewu, nyemba, zipatso, ndi masamba.
Zowonjezera Zakudya
Antioxidants amapezeka ngati zakudya zowonjezerapo zakudya, koma kafukufuku samasonyeza kuti izi zimathandiza. Ngakhale kufufuza kukuthandizira kuwonjezeka kudya kwa zakudya, zotsatira zake sizomwe zimakhala zosangalatsa pamene mankhwalawa amatengedwa ndikuphunzira okha.
Zotsatira za antioxidant zimasonyeza zotsatira zochititsa chidwi m'mafukufuku opangira ma laboratory (ma testes, ma labishi ndi nthawi zina mu ziweto za labu), koma zikagwiritsidwa ntchito m'mayesero a anthu, zotsatira za matenda ndi kupewa imfa zakhala zokhumudwitsa. Chinthu chimodzi chokha chinali kufufuza kwa National Eye Institute ya matenda a maso omwe ali ndi zaka, zomwe zinkasonyeza kuti kuphatikiza kwa antioxidants kunachepetsa chiopsezo chokhala ndi magawo apamwamba okhudzana ndi kuchepa kwa macular.
Zina Zili Zabwino!
Zina zowonjezera ma antioxidant zimapweteka thanzi lanu pamene zimatengedwa muyezo waukulu ndipo zingagwirizane ndi mankhwala ena. Mankhwala owonjezera a vitamini A angayambitse vuto la kubadwa pamene atengedwa ndi amayi apakati, ndipo akhoza kuwonjezera chiopsezo cha matenda a mtima ndi khansa.
Kutenga mlingo waukulu wa vitamini E (Zoposa 400 Zogulitsa Padziko Lonse) zakhala zikugwirizana ndi kuwonjezeka kotheka ku imfa. Koma, chiopsezo ichi sichikugwiritsidwa ntchito kuwonjezera pa multivitamin supplement. Mitengo ya mavitamini A ndi E yomwe imaphatikizidwanso m'mapiritsi a multivitamin ndi ochepa poyerekeza.
Ngati mukuganiza zokhudzana ndi kutenga mankhwala owonjezera antioxidant, muyenera kulankhula ndi wothandizira zaumoyo yoyamba.
Zotsatira:
Academy of Food and Dietrotics. "Kodi Antioxidant Ndi Chiyani?"
United States National Institutes of Health, National Cancer Institute. "Antioxidants ndi Kupewa Khansa: Mapepala Owona."
United States Institutes of Health, National Institute for Complementary and Alternative Medicine. "Antioxidant Supplements for Health: An Introduction."