Abazali bahlaselwa izincomo zokudla okunomsoco ukuze basize ukufeza izidingo zezingane ezikhulayo, kodwa yonke imininingwane ingaba yinkimbinkimbi. Ama-antioxidants adideka ikakhulukazi, kodwa abalulekile ngokwanele ukuba afanele ukunakekelwa.
Nazi amathiphu namasu ukusiza abazali ukuba bachithe ukuvimbela ama-antioxidants futhi bavune izinzuzo ngokubenza babe yingxenye yokudla kwansuku zonke.
Yini Antioxidants?
Izinqubo zomzimba ezivamile zidala izinto ezilimazayo ezibizwa ngokuthi ama-radicals mahhala. Lezi zinto zingahlasela futhi zibhubhise izicubu ezinempilo futhi ngokuhamba kwesikhathi zingalimaza umzimba. Ama-radicals amahhala futhi akhuthaza ukuvuvukala, okubangela nokulimala kwamaseli enempilo. Inani elidlulele lomonakalo omkhulu wamahhala liye laxhunyaniswa nomdlavuza, isifo senhliziyo, nezinye izifo ezingapheliyo.
Nakhu lapho i-antioxidants ingena khona. Ama-antioxidants yizinto ezichitha ama-radicals mahhala ngakho-ke zivikela amangqamuzana anempilo. Ama-antioxidants atholakale ekudleni okuhlukahlukene-eziningi zitshalo ezisekelwe. Izithelo, imifino, izitshalo, kanye nezinhlamvu eziningi ziyimithombo emnandi kakhulu.
Ngaphandle kweminye imisebenzi eminingi ebalulekile, amavithamini A, C, no-E kanye ne- selenium yamaminerali nazo zihlukaniswa njenge-antioxidants. Ama-antioxidants atholakala njengengxenye yamakhemikhali asetshenziswa ndawonye abizwa ngokuthi ama-phytochemicals.
Izibonelo zihlanganisa i-polyphenols ezivikela izitshalo ekulimaleni, kanye ne-flavonoids, izinhlayiya ezimibalabala ezinika ukudla okutshala izihlahla zazo eziyingqayizivele.
Isiqephu esithile sesithelo kanye nosana isanqante sinamathele ezinsukwini ezimbalwa ngeke kube ngokwanele ukuba ingane yakho ihlangabezane nezidingo zazo zokulwa ne-antioxidant. Ukuze uthole imiphumela engcono kakhulu, abazali nabazali bangasebenza ndawonye ukuthola izindlela zokwenza izilungiso ekudleni.
A + Imithombo
Ama-antioxidants afinyeleleka kubancane ngezinhlobo zonke zokudla kwezinsana. Nazi imithombo emihlanu yezinkanyezi.
Amajikijolo
Thatha okukhethile. Zonke izinhlobo zamajikijolo zigcwele ama-antioxidants. Ama-Strawberries, ama-amberberries, ama-blueberries asendle, ama-cherries, nama-cranberries ambalwa nje. Imibala emnyama ichaza ukuthi zicebile ngezingulube futhi ukuvuthwa okugqamile kubenza kubonakale ikakhulukazi kuma-palates amancane.
Imifino Engenayo
Ama-verggi aluhlaza afana nesipinashi, i-Swiss chard, i-kale, i-arugula, nemifino ye-collard idume ngokudla okunomsoco. Imifino enhle efana ne-kale ne-collards inomunyu futhi ingase ingafaki izingane uma iluhlaza, kodwa ukupheka phansi kuyasiza ukuba ibe mnandi futhi kulula ukuhlafuna.
Imikhiqizo yamatamatisi
Imikhiqizo yamatamatisi inamafutha amaningi, i-flavonoid ebomvu nayo itholakala ku-pink grapefruit kanye ne-ikhadoni. Imikhiqizo yezotamatisi ephekiwe inamakhompiyutha amaningi kunamatamatisi aluhlaza kangaka ujabulele utamatisi okheniwe, isobho se-marinara, isilimi nesobho se-tomato njalo.
Ukudla
Izithelo ezomile zinikeza umthamo we-antioxidants. Ngokufanayo namagilebhisi (newayini lomama), omisiwe kukhona inketho elula yezingane njengendlela ephilile yokuphuza ama-candies.
Zonke okusanhlamvu
Umthombo omncane owaziwayo we-antioxidants, okusanhlamvu konke okufana nolayisi obomvu, ama-oats, ibhali, namakhaza agcwele amafayibhadi anamnandi kanye nama-antioxidants.
Ukusetshenziswa njalo kwalokhu okusanhlamvu kuye kwaxhunyaniswa nokuvimbela izifo ezingapheli ezifana nesifo senhliziyo, umdlavuza nesifo sikashukela. Thola abantwana baqale ngezinhlamvu ezincane kusenesikhathi esikhundleni sezinhlamvu ezincane kakhulu ezicutshungulwe "ezimhlophe".
Izindlela Zokuthola Okuningi
Esikhundleni sokuthunga izithelo nemifino, uthola izingane zihileleke ekuboneni nasekukhetheni ukuthi yiziphi izinhlobo zama-antioxidants abangathanda ukuzidla nsuku zonke. Nazi imibono embalwa kanye zokupheka ukusiza ukugcina ikhishi lakho ligcinwe kahle.
Smoothies
Ama-smoothie avumela amathani wokudla okuphezulu okulwa ne-antioxidant ukuba abe ahlanzekile, abanda futhi angenakunyakaziswa. Kungakhathaliseki ukuthi ukhetha izithelo noma izithelo ezifriziwe noma eziqhwa, ama-antioxidants amaningi.
Ungazama lokhu ukuze uqale:
- I-Peanut Butter Banana I-Blueberryberry I-Acai Smoothie
- I-Blueberryberry Cheesecake Smoothie
- Ukuvuselela iMat Mango Mango Smoothie
Pizza
Yebo, i-pizza. Hlanganisa ukhonkolo lonke lwesinkwa, i-lycopene ocebile utamatisi sauce, nendwangu engenalutho yokubamba ama-veggies phezu. Zama lokhu iresiphi yabaqalayo.
I-Kale ne-Butternut Squash Pizza
Yenza izinhlamvu ezingu-12
Iphakeji elingu-1 imvubelo esebenzayo esebenzayo
1 ithisipuni ushukela
1 inkomishi amanzi afudumele
1 ½ izinkomishi lonke ufulawa wesikhumba se-pastry
1 ½ izinkomishi ufulawa wonke
Isipuni esingu-1 sikasawoti esishukela
3 wezipuni amafutha omnqumo extra virgin, ihlukaniswe
1 inkomishi i-marinara sauce
Ama-ounces ayisithupha ahlanjululwe nge-provolone ushizi
2 izinkomishi ezigajwe i-butternut squash *
2 izinkomishi eziqoshiwe kale
Ama-ounces ayisithupha ama-oreces shredded part-skim mozzarella ushizi
- Hlanganisa imvubelo, ushukela namanzi ekomishini elikhulu lokulinganisa kanye ne-whisk ukuhlanganisa. Vumela ukuphumula imizuzu engu-15.
- Faka umfutho kanye nosawoti esitsheni somxube wegesi ohlanganiswe nenkokhelo yenhlama. Engeza ingxube yemvubelo kanye ne-1 isipuni samafutha omnqumo. Vula umshini phansi kuze kube yilapho izithako zihlanganiswa nje, bese ukwandisa isivinini esiphakathi emaminithini amathathu kuya kwangu-4, kuze kube yilapho inhlama ihlangene ebhola elikhulu.
- Dlulisa inhlama esitsheni esenziwe ngeoli bese umboza ngethawula ekhishini ehlanzekile. Vumela ukuphakama kwehora elilodwa.
- Hlangisa ihhavini ku-450F bese ufaka i-pan 13x18 yesikhwama ngaphezulu ukufudumala. Uma inhlama ikhuphukile, vula phezu kwendawo encane evulekile futhi uqhube phansi usebenzisa ipini eligubhayo.
- Susa ngokucophelela ishidi leshidi kusuka kuhhavini bese ugcoba ngamaspuni amabili asele amafutha omnqumo. Dlulisa inhlama ku-pan bese ubeka kancane inhlama emaphethelweni we-pan.
- Okuphezulu nge-marinara, i-provolone, u-squash, i-kale futhi ekugcineni, i-mozzarella.
- Bhaka imizuzu engu-16, uphendule ipeni uma uhamba ngokupheka.
I-Mix Mix
Enye ithuba lokudla okusanhlamvu, kuhlangene nobumnandi bemvelo ezithelo zomisiwe. Yenza ingxube ye-cereal yonke okusanhlamvu, amantongomane (omunye umthombo omuhle we-antioxidants), kanye nezandla ezimbalwa zezithelo zakho ozithandayo zezingane zakho. Zama lezi zokupheka:
Amafutha ashisayo namaqanda
Ama-oats yizona zonke izinhlamvu zokudla okusanhlamvu kokubili i-granola nesitsha sekusasa se-oatmeal. Ngaphezu kwalokho, iresiphi efana nalokhu kulula ukupakisha kanye nesikole.
I-Granola yamahhala
Yenza izinkomishi ezintathu 1/2
2 ½ izindebe ezigoqiwe
½ inkomishi ekhishwe kakhukhunathi
¼ isipuni usawoti kosher
1/3 indebe i-maple isiraphu noma i-agave umpe
Isipuni 1 samafutha e-canola
1 inkomishi cranberries omisiwe
- Hlangisa i-oven ukuya ku-300F.
- Sula ishidi elikhulu lokubhaka nge-spray yokupheka. Hlanganisa ama-oats, ukakhukhunathi, usawoti, isiraphu ye-maple, namafutha e-canola esitsheni esikhulu.
- Toss kahle futhi udlulisele ku-baking sheet elungiselelwe.
- Bhaka, ugqugquzela ngezikhathi ezithile, kuze kube nsundu yegolide (imizuzu engaba ngu-15 ukuya kwangu-20). Susa kusuka kuhhavini.
- Uma usupholile, hlanganisa ama-cranberries omisiwe. Gcina esitsheni esingenalutho seviki elifinyelela ku-1.
> Imithombo:
> Singh R, Devi S, Gollen R. Indima yamahhala e-atherosclerosis, isifo sikashukela kanye ne-dyslipidaemia: okukhudlwana kunokuphila. Isifo sikashukela seMetab Res Rev. 2015 Feb; 31 (2): 113-26.
> Van Hung; Ama-phenolic Compounds of Cereals kanye nekhono lawo lokuvimbela i-antioxidant. Crit Rev Rev Food Sci Nutr. 2016; 56 (1): 25-35