Sonke sihlangabezane nohlu lwama-superfoods athandwayo ku-Intanethi kaningi. Ukudla okuphezulu kungukudla kwemvelo okuqukethe izakhi zomzimba eziningi, ikakhulukazi ama-antioxidants anamandla, okunikeza lokhu kudla amandla acishe abe ngumlingo wokuvimbela ukukhula kwezifo ezimbi ezifana nomdlavuza, isifo sikashukela, ukukhuluphala ngokweqile nezifo zohlelo lwezinhliziyo.
Kubalulekile ukuqonda, noma kunjalo, ukuthi ngaphandle kwamaqiniso amangalisa ngempela ngalezi zimangaliso zemvelo, akunakwenzeka ukuthi ukwazi ukuthuthukisa impilo yakho ngokumnandi ngokudla idlanzana lembewu yesame emini noma i-broccoli ngesidlo sasemini.
Ukudla okuqukethe ama-antioxidants ukuletha izinzuzo ezibalulekile zezempilo, kufanele kudliwe ngokungaguquguquki nangobuningi obanele. Lokho wukuthi, kufanele kube yingxenye yokudla kwakho kwansuku zonke, indlela yakho yokuphila. Ngaphezu kwalokho, udinga ukuqeda konke ukudla okunobuthi futhi okungaba yingozi kusuka "kumenyu" yakho yansuku zonke.
Zisebenza kanjani ama-radicals mahhala
Esinye sezithako ezibalulekile kuma-superfoods ama-antioxidants. Amavithamini A, C, D, E anezakhi zokulwa ne-antioxidant, kanye namaminerali ahlukahlukene kanye nama-phytonutrients anjenge-carotenoids nama-polyphenols atholakala emifinweni, izithelo namajikijolo (itiye nekhofi elisezingeni eliphakeme, uju oluhlaza oluluhlaza, u-garlic, i-broccoli, isipinashi, izaqathe, utamatisi , amagilebhisi abomvu, ama-strawberry, ama-raspberries, ama-blueberries, ama-blueberries nezinye izitshalo eziningi kubhekwa njengokudla kwama-antioxidant.)
Ngamazwi alula, ama-antioxidants yizinto ezisebenzayo ezilwa nama-radicals wamahhala. Yini ama-radicals amahhala futhi kungani kufanele ulwe nawo? Iqiniso ngukuthi ama-radicals amahhala ngama-molecule angaholeli impilo "enobungane" kakhulu maqondana nomzimba womuntu. Bane-electron yamahhala (engabhangqiwe). Empeleni uyimbangela yazo zonke izinkinga. I-electron yamahhala imane nje ayinayo "ibhangqa", ngakho-ke izama ukususa i-electron elahlekile kumaseli aphilile. Ngenxa yalokhu "kwebiwa", amangqamuzana aphilile ayayeka ukuba khona. Bathola umonakalo omkhulu, ngenxa yalokho inqubo ye-oxidative iqala.
Igama antioxidant lisho i-antioxidant, isilondolozi. Ungaqagela ukuthi yini ekulu “hlu” lwakhe lwemithwalo yemfanelo?
Empeleni, ama-radicals amahhala awasona isitha esingalindelekile somzimba wethu. Yebo, ezinye zazo zivela ngenxa yemisebe ye-ultraviolet, imisebe yokukhanya noma yokushisa, izinto ezinobuthi. Kepha futhi ama-radicals wamahhala angakha emzimbeni nasekuqhubekeni kwenqubo yemvelo ngokuphelele futhi ejwayelekile yamakhemikhali. Kuphela uma umzimba ukwazi ukubhekana nengxenye enjalo yama-radicals mahhala uwodwa (hhayi ngaphandle kosizo lwe-enzyme ekhethekile i-superoxide dismutase, yebo), lapho-ke izodinga ababambisene abaningi ukulwa nawo wonke ama-molecule ayingozi.
Asebenza kanjani ama-Antioxidants
Ama-antioxidants - Ayini? Ama-antioxidants yiwona kanye abambisene nabo abakulungele ukuziphonsa empini ebulalayo ngama-radicals wamahhala. Umgomo wesenzo sabo ucacile egameni: zibopha ama-electron angakhokhelwe ama-radicals amahhala nama-athomu e-oxygen (i-oxidizing agent) futhi awanikeze angenabungozi.
Ama-antioxidants kufanele "asebenze" ngezimo ezinganakwa kakhulu. Zigwebe: lapho i-enzyme ye-superoxide dismutase iswele amandla, ama-radicals wamahhala abangela igagasi langempela lamakhemikhali. Isibonelo, uma i-radical free ihlasela iphrotheni, ayikhubazi i-molecule kuphela, kepha futhi yakha uhlamvu olusha olonakalisayo. Futhi yena, uyaqhubeka nokucekela phansi umzimba, edonsa ama-electron amaningi nangaphezulu.
Uma kunama-radicals amaningi kakhulu mahhala emzimbeni, kubangela isimo esaziwa ngokuthi yi-oxidative (oxidative) stress, lapho kulimala khona izicubu, iminyaka yomzimba, nezifo ezimbi ziyenzeka. Izinkinga eziningi ezinjengesifo sikashukela, ukukhuluphala ngokweqile, izifo zohlelo lwezinhliziyo zihambisana nokucindezeleka okwenziwe nge-oxidative.
Ama-antioxidants yizinto ezinekhono lokubopha futhi, ngenxa yalokho, zinciphisa ama-radicals mahhala ayingozi, ngakho-ke akumangalisi ukuthi ukudla ukudla okunothe ngama-antioxidants kungasiza ekuvimbeleni ukuvela nokuthuthuka kwezifo.
“Imenyu” ye-antioxidant
Ukubona ukubaluleka kwama-antioxidants empilweni yomuntu, ochwepheshe bagxila ekwethulweni kwabo ekudleni. Sijwayele ukubathola nokudla. Kepha njengoba unyaka nonyaka imvelo yemvelo yamadolobha ethu ingathuthuki, futhi kunezigcizelele ezengeziwe nezikhathi zokugcina emsebenzini, izakhiwo zevithamini nezithako zebhayoloji zivame ukubizwa ukusiza ukudla.
Ama-antioxidants afaka amavithamini A, C, E, namaminerali afana ne-selenium, i-zinc, ithusi, i-chromium, ne-manganese.
I-antioxidant edume kakhulu futhi enamandla kunazo zonke - i-vitamin C… Ngaphezu kweqiniso lokuthi i-ascorbic acid ibamba iqhaza ekwakheni i-collagen (okungukuthi, igcina ubuhle bomzimba futhi ibambezele inqubo yokuguga), inenye impahla ewusizo kakhulu - ayivumeli umzimba ukuthi ubhubhise amavithamini U-A no-E. Vitamin C (futhi, ngokufanele, ama-antioxidants) angatholakala kuma-rose hips, i-citrus sea buckthorn, ama-currants amnyama, ama-strawberry, iparsley nedill.
Uvithamini E (tocopherol) - ikhompawundi encibilikayo enomphumela omuhle esikhunjeni, ohlelweni lokuzala, futhi iyinto enamandla ekuvikeleni i-atherosclerosis. Uzothola inani elanele lalesi antioxidant kumafutha amagciwane kakolweni, amantongomane (ama-alimondi, amakinati, ama-cashews), inhlanzi (isalmon, ipiki perch, eel).
Uvithamini A (Retinol) obhekele ukuvikelwa kwezitho zangaphakathi ezintweni ezingezinhle zemvelo (ukungcoliswa kwamakhemikhali, imisebe, uzibuthe), kanye nokuxhasa amasosha omzimba esimweni esihle. UVitamin A ucebile ngo-orenji, imifino ephuzi nezithelo (amabhilikosi, ama-nectarines, amapentshisi, izaqathe, umango), izinhlanzi ezinamafutha, imifino eluhlaza (isipinashi, i-broccoli, i-zucchini).
Ngokudla njalo ukudla okuvela kule mikhiqizo, uzozizwa maduze ukuthi ama-antioxidants enzani nokuthi imiphumela yawo emihle mibi kangakanani.
Iklabishi
Senze ama-kale avelele ngesizathu; I-kale ngokungangabazeki i-superfood ebanda kunazo zonke futhi etholakala kalula ongayifaka ekudleni kwakho kwansuku zonke.
Zahlulele wena. Okokuqala, izinhlobo ezahlukahlukene zeklabishi (i-broccoli, iklabishi elimhlophe, iklabishi elibomvu, amahlumela eBrussels, ukholifulawa, iklabishi le-Savoy) nezitsha ezivela kulo zizokhangisa ngisho ne-gourmet eqonda kakhulu. Okwesibili, lokhu kudla okuvuthwe ngokwemvelo kuphakeme kuma-phytonutrients (ama-antioxidants). Avikela uhlelo lwezinhliziyo ngokuvimbela ukulimala emithanjeni yegazi, kanye nokuvikela i-retina nezinye izicubu zomzimba, ngakho-ke ama-antioxidants ekudleni angabhekwa ngokuphephile njengelinye lamaphuzu abaluleke kakhulu futhi abalulekile ohlelo lwakho lwezempilo.
Ama-phytonutrients asiza ukuvimbela umdlavuza ngokusekela impilo yeseli jikelele kanye nokuxhumana kwamaseli nokuqinisa amasosha omzimba. Imifino yeklabishi iqukethe ne-omega-3s kanye namavithamini B-6, folic acid, C, E, zinc, manganese kanye novithamini K, onezinto ezilwa nokuvuvukala.
Okwesithathu, iklabishi ngumkhiqizo oshibhile futhi ongabizi. Ungathola izinhlobo eziningana zeklabishi ezitolo nasezimakethe nganoma yisiphi isikhathi sonyaka. Engikuthandayo yiBrussels neRed. Yize ngithanda imibala, ne-broccoli, neSavoy, neklabishi elimhlophe.
Kuhlelo lwami olusha lweresiphi! izitsha eziningi zeklabishi: isobho, izitsha eziseceleni, izifundo eziyinhloko, ukudla okulula.
Ungalanda uhlelo lokusebenza kulesi sixhumanisi.