Ukukhetha imithombo yokudla engcono kakhulu ye-antioxidants ingadala isikhathi eside ekuthuthukiseni impilo yakho nokulwa nezifo. Isigaba samakhemikhali esitholakala ekudleni okuhlukahlukene (ikakhulukazi ukudla okutholakala kwezitshalo), ama-antioxidants asiza ukuvikela emiphumeleni eyingozi yama-radicals mahhala. Kucatshangwa ukuthi ukwandisa ukudla kwakho kwemithombo engcono yokudla yama-antioxidants kungasiza ukugwema izimo zempilo ezinkulu, ezifana nesifo senhliziyo, isifo sikashukela, isifo se-Alzheimer kanye nezinye izinhlobo zomdlavuza.
Yiziphi izinhlobo zokudla eziyimithombo emihle yama-Antioxidants?
Imifino eminingi, izithelo, kanye nezinye izinhlobo zokudla yizinto ezivelele kakhulu ze-antioxidant compounds, kuhlanganise: i-anthocyanins, i-carotenoids (njenge- beta-carotene ), i-lutein, i-lycopene, i- resveratrol , i-selenium, i-vitamin C, ne- vitamin E.
Ngaphezu kwalokho, ukudla okuphelele okuningi kunikeza izinhlobonhlobo zamakhemikhali e-antioxidant, ngalinye elinemiphumela yalo ehlukile yempilo. Isibonelo, amagilebhisi aqukethe i-anthocyanins, i-vitamin C, i-resveratrol ne-selenium, kanti imifino eluhlaza eluhlaza njengama-kale, isipinashi nemifino ye-collard inikeza amavithamini C no-E, i-lutein, ne-antioxidant ebizwa nge-kaempferol.
Ngenkathi imifino nezithelo zikhonza njengenye yemithombo yokudla engcono kakhulu ye-antioxidants, ungaphinda ugcwalise ama-antioxidant compounds ngokudla ama-legumes namantongomane, itiye lokuphuza (njenge tea elihlaza kanye netiye elimnyama ), nokusebenzisa amakhambi nezinongo ekuphekeni kwakho. Ukudla okunamfutho okufana ne-popcorn ne- chocolate emnyama nakho kuhlinzeka ngamaningi we-antioxidants.
Imithombo engu-20 engcono yokudla yama-antioxidants
Ngombiko oshicilelwe kuyi- Journal of Agricultural and Food Chemistry ngo-2004, ososayensi abavela eMnyangweni Wezolimo wase-US (i-USDA) benza lokho okucatshangwa ukuthi kuhlaziywa okuphelele kakhulu kokuqukethwe okuphathelene ne-antioxidant kokudla okuvame ukusetshenziswa.
Ososayensi be-USDA bahlukanisa lokhu kokudla ngokusho komzimba wabo wokuvimbela i-antioxidant, okuyisilinganiso samandla e-antioxidants okunciphisa ama-radicals mahhala.
Ekucwaningweni kwabo kokudla okungaphezu kuka-100, abalobi bombiko bathole izinto ezilandelayo ukuba zibe yimithombo engcono kakhulu yokudla yama-antioxidants:
Ukudla, Ukukhonza Isikhulu, I-Antioxidant Capacity Per Serving
Ubhontshisi obomvu obomvu (omisiwe), indebe ye-1/2, 13,727
Ama-blueberries asendle, 1 indebe, 13,427
Ubhontshisi obomvu obomvu (omisiwe), indebe ye-1/2, 13,259
Ubhontshisi bePinto, 1/2 indebe, 11,864
Ama-blueberries (alinywa), 1 inkomishi, 9,019
I-Cranberries, 1 indebe (yonke), 8 983
Izinhliziyo ze-artichoke, 1 indebe, 7,904
Ama-Blackberries, indebe engu-1, 7 701
Imipula, 1/2 indebe, 7,291
Raspberries, 1 inkomishi, 6,058
Ama-Strawberry, 1 indebe, 5,938
Ama-apula abomvu aphuzi, 1, 5,900
Ama-apula kaGranny Smith, 1, 5,381
I-Pecans, i-ounce elilodwa, i-5,095
Ama-cherry amnandi, indebe engu-1, 4,873
Ama-plums amnyama, 1, 4,844
Ama-apula amaRusset, 1 aphekwe, angu-4,649
Ubhontshisi omnyama (omisiwe), indebe ye-1/2, 4,181
I-Plums, 1, 4,118
Ama-apple we-Gala, 1, 3,903
Kungani Kufanele Uthole Ama-antioxidants wakho Ekudleni?
Nakuba abantu abaningi bethatha ama-antioxidant supplements, ngokulandela ukudla okuphezulu ekudleni okune-antioxidant-okucebile kubhekwa njengendlela ekhethwa yokukhulisa amazinga akho e-antioxidant. Ngaphezu kokuqukatha izinhlobo eziningi ze-antioxidant, lezi zilwane zinikeza ezinye izingxenye ezibalulekile zokudla okunempilo, njengamaminerali kanye ne-fiber dietary.
Nakuba ezinye izifundo zokuqala zikhomba ukuthi izithako zokuvimbela i-antioxidant zingasiza ekuvimbeleni ukuthuthukiswa kwezifo ngokunciphisa ukucindezeleka kwe-oxidative, ucwaningo olwengeziwe luyadingeka ngaphambi kokuba izithako ezinjalo zinganconywa ngokuvikela izifo. Eqinisweni, Isikhungo Sikazwelonke Sokuqedela Nempilo Ehlanganisayo sithi ukutholakala kwezifundo zesayensi eziqinile ezibandakanya inani labantu abangaphezu kuka-100 000 kuye kwabonisa ukuthi izidakamizwa ze-antioxidant zingase zinganciphisi ingozi yezimo ezingapheli ezifana nesifo senhliziyo nomdlavuza.
Kukhona nokukhathazeka okuthile ukuthi ukuthatha ama-antioxidants kwifomu lokufaka isicelo kungaphazamisa ikhono lomzimba wakho lokuthola ezinye izakhi ezibalulekile.
Indlela Yokuthuthukisa Ukudla Kwakho Kwezinto Ezinhle Zokudla Imithombo Ye-Antioxidants
Ukuze ulayishe ama-antioxidants, landela ukudla okulinganiselayo okufaka okuningi kokudla okutshalwe yizitshalo nokunciphisa ukudla kwakho okusetshenziselwa ukudla. Ukuhloswa kwezinsiza eziyisishiyagalolunye zemifino nezithelo ngosuku kuyindlela enhle yokwandisa ukudla kwakho kwemithombo engcono yokudla yama-antioxidants.
Imithombo
I-Benzie IF1, i-Choi SW2. "Ama-Antioxidants ekudleni: okuqukethwe, isilinganiso, ukubaluleka, isenzo, ukuxwayisa, izikhalazo nezidingo zocwaningo." I-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. " Okuqukethwe okuphelele kwe-antioxidant kokudla okungaphezu kuka-3100, iziphuzo, izinongo, amakhambi kanye nama-supplements asetshenziswa emhlabeni jikelele. " I-Nutr J. 2010 Jan 22; 9: 3.
Isikhungo sikaZwelonke seMpilo eQinisekayo neYokubambisana. "Antioxidants and Health: Isingeniso." I-NCCIH Inombolo Yokushicilela: D483. Novemba 2013.
I-Pandey KB1, i-Rizvi SI. "Hlanganisa ama-polyphenols njengama-antioxidants ezondla ezempilo nasesifo somuntu." I-Oxid Med Cell Longev. 2009 Nov-Dec; 2 (5): 270-8.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.