Kusankha zakudya zabwino za antioxidants kungathandize kwambiri kuti mukhale ndi thanzi labwino komanso kumenyana. Gulu la mankhwala omwe amapezeka mu zakudya zosiyanasiyana (makamaka zakudya zomwe zimachokera ku zomera), antioxidants amathandiza kuteteza kuwonongeka kwa zida zowonjezera. Zimaganizitsa kuti kuwonjezera kudya kwa zakudya zabwino kwambiri za antioxidants kungakuthandizeni kupewa matenda aakulu, monga matenda a mtima, shuga, matenda a Alzheimer, ndi mitundu ina ya khansa.
Kodi Chakudya Chamtundu Wotani Ndicho Chochokera kwa Antioxidants?
Zomera zambiri, zipatso, ndi mitundu ina ya zakudya ndizofunikira kwambiri mankhwala ophera antioxidant, kuphatikizapo: anthocyanins, carotenoids (monga beta-carotene ), lutein, lycopene, resveratrol , selenium, vitamini C, ndi vitamini E.
Kuwonjezera apo, zakudya zambiri zimapanga mankhwala osiyanasiyana ophera antioxidant, omwe ali ndi zotsatira zake zosiyana. Mwachitsanzo, mphesa zili ndi anthocyanins, vitamini C, resveratrol, ndi selenium, pomwe masamba a masamba obiriwira monga kale, sipinachi, ndi maluwa amtundu amapereka vitamini C ndi E, lutein, ndi antioxidant yotchedwa kaempferol.
Ngakhale masamba ndi zipatso zimakhala ngati zakudya zabwino kwambiri za antioxidants, mungathe kudzaza mankhwala oletsa antioxidant mwa kudya nyemba ndi mtedza, kumwa tiyi (monga tiyi wobiriwira ndi tiyi yakuda ), ndi kugwiritsa ntchito zitsamba ndi zonunkhira mukuphika. Zakudya zopsekemera monga mapulogalamu ndi chokoleti chamdima zimaperekanso mankhwala ambiri ophera antioxidants.
Zakudya zabwino kwambiri 20 za Antioxidants
Ponena za lipoti lofalitsidwa mu Journal of Agricultural and Food Chemistry mu 2004, asayansi ochokera ku Dipatimenti ya Zamalonda ku United States (USDA) anachita zomwe zimaonedwa kuti ndizofufuza kwambiri za mankhwala okhudzana ndi antioxidant.
The USDA asayansi amayang'ana zakudya izi molingana ndi chiŵerengero chawo chonse cha antioxidant mphamvu, yomwe ndiyeso ya antioxidants 'kukwanitsa kusokoneza ufulu wotsutsa.
Mu kafukufuku wawo pa zakudya zopitirira 100, olemba apotiwa adapeza zinthu zotsatirazi kuti zikhale chakudya chabwino kwambiri cha antioxidants:
Chakudya, Kutumikira Kukula, Antioxidant Capacity Potumikira
Nyemba zofiira (zouma), 1/2 chikho, 13,727
Mabala a blueberries, 1 chikho, 13,427
Nyemba zofiira (zouma), 1/2 chikho, 13,259
Mafuta a Pinto, chikho cha 1/2, 11,864
Blueberries (kulima), 1 chikho, 9,019
Cranberries, 1 chikho (chonse), 8,983
Artichoke mitima, 1 chikho, 7,904
Blackberries, chikho chimodzi, 7,701
Zikasupe, 1/2 chikho, 7,291
Raspberries, chikho chimodzi, 6,058
Froberries, 1 chikho, 5,938
Maapulo okoma okoma, 1, 5,900
Maapulo a Granny Smith, 1, 5,381
Pecans, 1 ounce, 5,095
Yamatcheri okoma, 1 chikho, 4,873
Mbalame yakuda, 1, 4,844
Masamba a Russet, 1 yophika, 4,649
Nyemba zakuda (zouma), chikho cha 1/2, 4,181
Kuphwanya, 1, 4,118
Maapulo a Gala, 1, 3,903
Chifukwa chiyani muyenera kutenga antioxidants anu ku chakudya?
Ngakhale anthu ambiri amatenga mankhwala owonjezera tizilombo toyambitsa matenda, tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda. Kuwonjezera pa kukhala ndi mankhwala osiyanasiyana a antioxidant, zakudya izi zimapereka zigawo zina zofunika pa zakudya zabwino, monga mchere ndi zakudya zamagetsi.
Ngakhale kuti maphunziro ena oyambirira amasonyeza kuti antioxidant zowonjezera mavitamini zingathandize kuthetsa chitukuko cha matenda mwa kuchepetsa kupanikizika kwa okosijeni, kafufuzidwe kafukufuku amafunika kwambiri kuti zowonjezera zowonjezera zitha kuyanjanitsidwa pofuna kupewa matenda. Ndipotu, National Center for Complementary and Integrative Health inanena kuti kafukufuku wopitiliza maphunziro a sayansi oposa 100,000 awonetsa kuti mankhwala ophera antioxidant sangathe kuchepetsa chiopsezo cha matenda aakulu a mtima ndi khansa.
Palinso kudandaula kuti kumwa mankhwala ophera antioxidants mu mawonekedwe owonjezera kungachititse kuti thupi lanu likhoze kutenga zakudya zina zofunika.
Mmene Mungayambitsire Kudya kwa Zakudya Zabwino Zomwe Zidzakhala Zopangira Antioxidants
Kuti mutenge mankhwala ophera antioxidants, tsatirani zakudya zokwanira zomwe zimaphatikizapo zakudya zambiri zomwe zimachokera ku zomera ndi kuchepetsa kudya kwanu. Kukonzekera mavitamini asanu ndi anayi a masamba ndi zipatso pa tsiku ndi njira yabwino yowonjezeramo kudya kwa zakudya zabwino kwambiri za antioxidants.
Zotsatira
Benzi IF1, Choi SW2. "Antioxidants mu chakudya: zokhutira, kuchuluka, zofunikira, zochitapo kanthu, zowonetsera, zotsalira, ndi zosowa zofufuza." Adv Food Nutr Res. 2014; 71: 1-53.
Carlsen MH1, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I, Berhe N Willett WC, Phillips KM, Jacobs DR Jr, Blomhoff R. " Zakudya zowonjezera zokwanira 3100 zowonjezera, zakumwa, zonunkhira, zitsamba ndi zowonjezereka zimagwiritsidwa ntchito padziko lonse lapansi. " Nutriti J. 2010 Jan 22; 9: 3.
Pulogalamu ya National Complementary and Integrative Health. "Antioxidants ndi Health: An Introduction." NCCIH Pub No: D483. November 2013.
Pandey KB1, Rizvi SI. "Bzalani polyphenols monga mankhwala ophera antioxidants muumoyo waumunthu ndi matenda." Oxid Med Cell Longev. 2009 Nov-Dec; 2 (5): 270-8.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.