Ama-antioxidants yizinto ezizovikela amangqamuzana emzimbeni wakho emonakalweni omkhulu wamahhala ongavela ekuvezweni kwamakhemikhali athile, ukubhema, ukungcoliswa kwemvelo, ukushiswa kwemisebe, kanye nokukhiqizwa kwesimiso semvelo esijwayelekile. Ama-antioxidants ezidalwa zihlanganisa i-selenium, i-vitamin A kanye ne-carotenoids ehlobene, amavithamini C no-E, kanye nama-phytochemicals ahlukahlukene njenge-lycopene, lutein, ne-quercetin.
Ungathola lawa ma-antioxidants ekudleni okuhlukahlukene okungahle udla okwamanje. Kunezinhlobo eziningi zama-antioxidants ezithelo, imifino, amantongomane, kanye nezinhlamvu ezigcwele nezinani ezincane zama-antioxidants ezidlweni, izinkukhu nezinhlanzi. Ukudla okungenamsoco, okufana nokucubungula ukudla okusheshayo kuvamise ukuba kuncane kakhulu kuma-antioxidants. Akumangazi.
Izinzuzo zezeMpilo
Ukudla ukudla okunomsoco we-antioxidants kungase kube kuhle empilweni yakho yezempilo futhi kungasiza ekunciphiseni ingozi yezifo kanye nezinye izinhlobo zomdlavuza. Ukwandisa i-antioxidant yakho ngokudla ama nati amaningi, imbewu, izithelo, izithelo nemifino.
Izithako Zokudla
Ama-antioxidants atholakalayo njengama-supplementary dietary, kodwa ucwaningo alubonakali ukuthi lezi zithako zizuzisa. Ngenkathi ucwaningo lusekela ukwandisa ukudla kwakho kwemithombo yokudla, imiphumela ayiyona emangalisa lapho i-antioxidants ngayinye isuswa futhi ifundiswa yedwa.
Ama-extracts e-antioxidant avame ukukhombisa imiphumela emangalisayo ezifundweni zokuhlola (i-tubes test, i-lab izitsha kanye nangezinye izikhathi ezithombeni zamabhabhu), kodwa uma zisetshenziselwa ukuvivinywa komuntu, imiphumela yezifo nokuvimbela ukufa sekudumazekile. Okunye okungazange kwenziwe isifundo se-National Eye Institute esinezifo ezihlotshaniswa neminyaka ubudala, okuphakamisa ukuthi inhlanganisela yama-antioxidants unciphisa ingozi yokuthuthukisa izigaba ezithuthukisiwe zokuhlaselwa kwe-macular yobudala.
Okungcono Okungcono!
Amanye ama- supplementary antioxidant angase abe nempilo empilweni yakho uma ethathwa ngamanani amaningi futhi angase ahlanganyele nemithi ethile. Izindleko ezinkulu zevithamini A zingabangela ukukhubazeka kokubeletha lapho kuthathwa abesifazane abakhulelwe, futhi kungandisa ingozi yesifo senhliziyo nesifo somdlavuza.
Ukuthatha amanani amaningi kavithamini E (ezingaphezu kuka-400 izinyunithi zamazwe ngamazwe) kuye kwahlotshaniswa nokwanda okwenzekayo ekufeni kwabantu bonke. Kodwa, lokhu ingozi ayisebenzi kumanyolo we-multivitamin ejwayelekile. Amanani amavithamini A no-E ahlanganiswe amaphilisi amaningi e-multivitamin amancane uma eqhathaniswa.
Uma ucabanga ngokuthatha amanani amakhulu kunoma iyiphi i-supplement antioxidant, kufanele ukhulume nomhlinzeki wezempilo kuqala.
Imithombo:
I-Academy Yokudla Ne-Dietetics. "Kuyini Antioxidant?"
I-United States Institutes of Health, National Cancer Institute. "Antioxidants and Cancer Prevention: I-Fact Sheets."
I-United States Izikhungo Zempilo Zesizwe, Isikhungo Sikazwelonke seMithi Ephelele Nezokwelapha. "Izithako ze-Antioxidant for Health: Isingeniso."