Kukhala wang'ono ndi wathanzi kwamuyaya ndilo loto la anthu ambiri. Komabe, chirengedwe chonse pa dziko lathu lapansi mu nthawi yoyenera chimabwera kukalamba pang'ono ndi kuwonongeka. Ngakhale asayansi asanapeze njira yoyenera yothetsera ukalamba. Koma chikhalidwe chakhala chitatsimikizira kuti tili ndi njira zomwe zimachepetsa kuwonongeka kwa thupi. Ndi za antioxidants - zinthu zomwe zimakhala ndi antioxidant. Zakudya za antioxidants zakutchire zimapezeka mu chakudya.
Zotsatira za antioxidants
Njira yokalamba thupi ndi chifukwa cha mankhwala ofunikira - okosijeni. Zimapezeka pansi pa mphamvu ya particles ndi magetsi osagwiritsidwa ntchito - osagwiritsa ntchito mankhwala. Pofufuza peyala, magetsi amathetsa kapangidwe ka atomu, kuchotsa tinthu. Choncho njira yowonongeka kwa maatomu ena imayambika. Ma electron, omwe amazisiya opanda awiri, amawonanso maselo ena, akudzipangira okha electroni. Chifukwa chake, thupi lonse likuphwanyidwa, matenda amayamba, kukalamba kumayambira.
Ndipo kupukuta kwa thupi kungayambike mofulumira kwambiri ndipo kumabweretsa mavuto aakulu azaumoyo ndi kuchepetsa moyo wautali. Antioxidants ingagwiritsidwe ntchito kuthetsa ndondomekoyi. Popeza machitidwe omasuka amamasuka nthawi zonse m'thupi lathu, iye mwiniwake amapanga mankhwala oletsa antioxidants kuti amenyane ndi anthu omasuka. Chifukwa chosowa mankhwala okhudzana ndi antioxidants, thupi limayenera kuthandizira mankhwala ophera antioxidants.
Mitundu ya antioxidants m'zinthu:
- enzymatic (ilipo mu maselo onse a ziwalo ndi ziphuphu);
- otsika minofu (flavonoids, anthocyanins, mchere wina ndi mavitamini);
- mahomoni (androgens, estrogens, progesterone).
Zamagetsi zokhala ndi antioxidants
Antioxidants wamphamvu kwambiri pazogulitsa ndi flavonoids ndi anthocyanins. Zambiri mwa zinthuzi zimatha kupezeka pa masamba ndi zipatso, zosiyana ndi kukoma kokoma ndi kowawasa kapena kowawasa komanso kukhala ndi mtundu wakuda, wabuluu, wofiira kapena lalanje. Zipatso zina za chikasu ndi zobiriwira zimaperekanso ndi flavonoids ndi anthocyanins.
Awonetseni atsogoleri asanu omwe ali okhudzana ndi antioxidants ndi mankhwala:
Zipatso:
- kiranberi;
- buluu;
- raspberries;
- currant, makamaka wakuda;
- Strawberry.
Zipatso:
- mdima wakuda;
- sintha;
- mitundu ina ya maapulo;
- malalanje;
- makangaza.
Zamasamba:
- kabichi;
- nyemba;
- beets;
- tsabola wofiira;
- biringanya.
Mutsuko:
- pecans;
- mtedza;
- hazelutti ndi nkhiti;
- pistachios;
- amondi.
Zokambirana:
- parsley wouma;
- turmeric;
- sinamoni;
- cloves;
- oregano.
Komanso, mankhwala ophera antioxidants amapezeka mu koka ya grated, khofi ndi tiyi. Ndipo mwa izi, tiyi amitundu yonse ndi othandiza kwambiri. Komabe, mumayenera kumwa tiyi nthawi yomweyo mutatha kumwa mowa. Pambuyo pa mphindi zisanu, padzakhala osachepera antioxidants.
Kuchuluka kwa antioxidants mu zakudya
Zamkati mwa antioxidants muzogulitsa ndi zotsatira za maphunziro osiyana. Amanena kuti ngakhale mankhwala omwe ali ndi flavanoids ndi anthocyanins, mavitamini ndi mchere amatha kusinthasintha malinga ndi kuti ndi kuti ndi pati komanso kuti zidachitika bwanji. Kuonjezera apo, chomera chilichonse chiri ndi mitundu ndi mitundu, zomwe zimasiyanasiyana ndi mankhwala awo komanso zothandiza. Komabe, tinganene motsimikiza kuti mankhwala omwe ali ndi antioxidants amasiyana ndi kuwala ndi mtundu wokwanira.
Thupi limalandira zowonjezera zowonjezera zowonjezera zowonjezera, ndi zothandiza kudzaza zakudya zanu ndi zinthu zosiyanasiyana zachilengedwe. Mtedza, zonunkhira, zipatso, ndiwo zamasamba ndi zipatso zidzakuthandizani kuti muzitha msinkhu wachinyamata ndikulimbikitseni thanzi lanu.