Isu tese tasangana nemazita ezvakakurumbira superfoods paInternet kanopfuura kamwe. Superfoods chikafu chechisikigo chine zvakawanda zvinovaka muviri, kunyanya zvine simba antioxidants, izvo zvinopa izvi zvekudya kugona kwemashiripiti kudzivirira kukura kwezvirwere zvinotyisa sekenza, chirwere cheshuga, kufutisa, uye zvirwere zvehurongwa hwemwoyo.
Izvo zvakakosha kuti unzwisise, zvisinei, kuti kunyangwe paine chokwadi chinoshamisira nezve aya mashura echisikigo, iwe haugone kukwanisa fantastically kuvandudza hutano hwako nekungodya mashoma embeu yesame masikati kana broccoli yekudya kwemasikati.
Kune chikafu chine antioxidants kuti chiunze chakanakira hutano mabhenefiti, chinofanirwa kudyiwa zvakaringana uye zvakakwana zvakakwana. Ndokunge, inofanirwa kuve chikamu chekudya kwako kwezuva nezuva, mararamiro ako. Uye zvakare, iwe unofanirwa kubvisa zvese zvine chepfu uye zvinogona kuve zvine njodzi chikafu kubva kune yako yemazuva ese "menyu".
Vanoshanda sei free radicals
Imwe yezvakakosha zvinoshandiswa mu superfoods ndeye antioxidants. Mavhitamini A, C, D, E ane antioxidant zvivakwa, pamwe nemamineral akasiyana siyana uye phytonutrients senge carotenoids uye polyphenols anowanikwa mumiriwo, michero nemabriji (mhando tii nekofi, organic uchi hwakasvibirira, gariki, broccoli, sipinashi, karoti, madomasi , mazambiringa matsvuku, sitirobheri, rasibheri, bhurubheri, bhurubheri uye mimwe michero yakawanda inoonekwa seye antioxidant chikafu.)
Mumashoko akapusa, antioxidants zvinhu zvinoshanda zvinorwisa mahara radicals. Ndeapi mahara radicals uye nei uchifanira kurwisana navo? Icho chokwadi ndechekuti mahara radicals mamorekuru ayo asingatungamire chaiwo "ane hushamwari" mararamiro maererano nemuviri wemunhu. Ivo vane mahara (asina kubhadharwa) elektroni. Ndiye chaiye akakonzera matambudziko ese. Erekitironi yemahara inongoshaya "peya", saka inoedza kubvisa elektroni isipo kubva mumasero ane hutano. Nekuda kweiyi "kuba", maseru ane hutano anomira kuvapo. Ivo vanogamuchira zvakakomba kukuvara, semhedzisiro iyo iyo oxidative maitiro anotanga.
Izwi rekuti antioxidant rinoreva antioxidant, kuchengetedza. Iwe unogona here kufungidzira zviri pane yake "runyorwa" rwemabasa?
Mukutaura, mahara radicals haasi muvengi asingatarisirwi wemuviri wedu. Hongu, mamwe acho anoonekwa semhedzisiro yeultraviolet radiation, mwenje kana kupisa radiation, zvinhu zvine chepfu. Asi zvakare mahara radicals anogona kuumba mumuviri uye mukufamba kweasina kujairika uye zvakajairwa biochemical maitiro Chete kana muviri uchikwanisa kurarama nechikamu chakadai chemahara radical pachayo (kwete pasina rubatsiro rweiyo yakakosha enzyme superoxide dismutase, hongu), ipapo zvinoda vamwe vanobatana kurwisa mamwe ese mamorekuru anokuvadza.
Mashandiro anoita Antioxidants Anoshanda
Antioxidants - Ndezvipi? Antioxidants ndivo vabatsiri vakagadzirira kuzvikanda muhondo inouraya ine mahara radicals. Nheyo yezviito zvavo iri pachena kubva pazita: vanosunga iwo asina kubhadharwa maerekitironi emahara radicals ane okisijeni maatomu (oxidizing mumiriri) uye anovapa iwo asina kukuvara.
Antioxidants inofanirwa "kushanda" nemamiriro asina hanya zvakanyanya. Tongere wega: kana enzyme ye superoxide dismutase iri kushomeka musimba, mahara radicals anokonzeresa chaiko chemakemikari wave. Semuenzaniso, kana akasununguka akasimba akarwisa puroteni, haingoremudze molekemu chete, asi zvakare inoumba hunhu hutsva hunoparadza. Uye iye, zvakare, anoenderera mberi nekuparadza muviri, achidhonza mamwe maerekitironi kuita vaviri.
Kana paine akawanda mahara radicals mumuviri, zvinokonzeresa mamiriro anozivikanwa se oxidative (oxidative) kushushikana, mune nyama inokanganisika, muviri wemazera, uye zvakakomba zvirwere zvinoitika. Mazhinji ematambudziko akakomba senge chirwere cheshuga, kufutisa, hosha yemoyo yemitsipa inosanganisirwa neiyo oxidative kusagadzikana.
Antioxidants zvinhu zvine kugona kusunga uye, semhedzisiro, zvinokanganisa mahara radicals emahara, saka hazvishamise kuti kudya chikafu chakazara mune antioxidants kunogona kubatsira kudzivirira kuitika uye kukura kwechirwere.
Antioxidant "menyu"
Vachiziva kukosha kwema antioxidants kune hutano hwevanhu, nyanzvi dzinoisa pfungwa pakuiswa kwavo mukudya. Tinowanzovatora nechikafu. Asi sezvo gore rega rega nharaunda yezvakatipoteredza yemaguta edu isingavandudzike, uye paine zvinowanda uye zvinonetsa uye nguva dzakatarwa pabasa, vhitamini zvivakwa uye zvekuwedzera zvinowedzera zvinodaidzwa kuti zvibatsire chikafu.
Antioxidants inosanganisira mavitamini A, C, E, uye zvicherwa senge selenium, zinc, mhangura, chromium, uye manganese.
Iyo inonyanya kuzivikanwa uye ine simba kwazvo antioxidant - vitamini C… Pamusoro pekuti ascorbic acid inobatanidzwa mukuumbwa kwecollagen (ndiko kuti, inochengetedza runako rwemuviri uye inononoka kukwegura), ine chimwe chinhu chinonyanya kubatsira - haitenderi muviri kuti uparadze mavitamini A uye E. Vitamin C (uye, saizvozvo, antioxidants) inogona kuwanikwa mu rose chiuno, maranjisi egungwa buckthorn, nhema currants, mastrawberry, parsley, uye dhiri.
Vitamini E (tocopherol) - mafuta-soluble remubatanidzwa ane zvinobatsira muganda, dzokubereka nadzo, uye zvakare simba chinhu mukudzivirira atherosclerosis. Iwe uchawana yakakwana huwandu hweiyi antioxidant mune gorosi hutachiona mafuta, nzungu (maarumondi, nzungu, cashews), hove (salmon, pike perch, eel).
Vhitamini A (Retinol) inoona nezve kuchengetedzwa kwenhengo dzemukati kubva kune zvakashata zvemamiriro ekunze (kusvibiswa kwemakemikari, radioactive, magnetic), pamwe nekutsigira immune immune muchimiro chakanaka. Vitamin A yakafuma muorenji, yero miriwo uye michero (apricots, nectarines, mapichisi, karoti, mango), hove dzakakora, miriwo miriwo (sipinashi, broccoli, zucchini).
Nekugara uchidya chikafu kubva kune izvi zvigadzirwa, iwe uchakurumidza kunzwa pachezvako izvo antioxidants zvinoita uye kuti zvakakomba sei mhedzisiro yavo yakanaka.
kabichi
Takaita kuti kare zvionekwe nechikonzero; kare zvine nharo kuti ndiyo inotonhorera uye inowanika zvirinani zvekudya zvekudya zvekudya zvezuva nezuva.
Tonga wega. Kutanga, mhando dzakasiyana dzekabichi (broccoli, chena kabichi, tsvuku kabichi, Brussels inomera, cauliflower, Savoy kabichi) nemidziyo kubva mairi ichafadza kunyangwe iyo inonzwisisa gourmet. Chechipiri, izvi zvikafu zvakaibva zvakasununguka zvakakwirira mune phytonutrients (antioxidants). Ivo vanochengetedza iyo yemoyo system nekudzivirira kukuvara kune tsinga dzeropa, pamwe nekudzivirira iro retina uye mamwe matishu emuviri, saka antioxidants muchikafu inogona kuchengetedzwa seimwe yeakakosha uye akakosha mapoinzi ehurongwa hwako hwehutano.
Phytonutrients anobatsira kudzivirira cancer nekutsigira huwandu hwesero hutano uye kutaurirana kwemaseru nekusimbisa hutachiona. Kabichi miriwo zvakare ine omega-3s uye mavitamini B-6, folic acid, C, E, zinc, manganese uye vhitamini K, ine anti-kuzvimba zvimiro.
Chechitatu, kabichi chisingadhuri uye chinodhura chigadzirwa. Unogona kuwana akati wandei makabichi muzvitoro nemisika chero nguva yegore. Vandinofarira ndeveBrussels neRed. Kunyangwe ndichifarira mavara, uye broccoli, uye Savoy, uye chena kabichi.
Mune yangu nyowani Liveup recipe app! yakawanda yakawanda yemakabichi madhishi: masobho, madivi madhishi, makosi makuru, zvidyiwa.
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