12 Abubuwan Mamaki na Antioxidants

Wadatacce

• Pistachios
• Namomin kaza
• Kofi
• Flax
• Sha'ir
• Black Tea
• Kabeji
• Rosemary
• Qwai
• Avocado
• Broccoli
• Zuciyar Artichoke
• Karin bayani akan SHAPE.com:
• Bita don

Antioxidants suna daya daga cikin shahararrun kalmomin abinci mai gina jiki. Kuma saboda kyawawan dalilai: Suna yaƙar alamun tsufa, kumburi, har ma suna iya taimakawa tare da asarar nauyi. Amma idan ya zo ga antioxidants, wasu abinci-blueberries, rumman, da kayan yaji kamar kirfa da turmeric-suna samun ɗaukaka duka. Lokaci ya yi da jaruman da ba a yi wa waƙa a cikin abincinku ba don samun yabon da suka cancanta. Karanta don manyan gidajen wutar lantarki na 12 marasa ƙima.

Pistachios

Duk da yake an fi sanin pistachios don kitse masu lafiya, kuma sun ƙunshi nau'in antioxidants da ake kira flavonoids waɗanda ke da kaddarorin anti-mai kumburi.

Shin kun san abin da ke da kyau game da pistachios? Za ku ci sau biyu a kowace oza fiye da kowane goro. Ji daɗin su azaman abincin ƙoshin lafiya ko gwada su akan kaza tare da wannan girkin abincin dare mai kyau.

Namomin kaza

Namomin kaza babban abinci ne mai ƙarancin kalori (kawai adadin kuzari 15 a kowace kofi) wanda kuma yana ɗauke da Vitamin D. Ko da yake ba su da zurfi ja, shunayya, ko shuɗi (launuka da muke yawan haɗawa da abinci masu wadatar antioxidant), namomin kaza sun ƙunshi babban matakan wani antioxidant na musamman da ake kira ergothioneine. Ergothioneine shine maganin antioxidant mai ƙarfi wanda wasu masana kimiyya suka ce ana iya amfani dashi don magance cutar kansa da kuma AIDs a nan gaba. Ergothioneine kuma shine dalilin da yasa ake amfani da cire naman kaza a yawancin samfuran kula da fata.

Zaɓi namomin kaza: Sun ƙunshi mafi girman matakan ergothioneine. Wannan girke -girke mai sauƙi don gasa namomin kaza na kawa shine cikakkiyar yabo ga steak.

Kofi

Kofin Joe da safe yana ba da fiye da harbi na maganin kafeyin-yana cike da antioxidants ma. Kofi ya ƙunshi wani antioxidant da ake kira chlorogenic acid, wanda zai iya zama alhakin ikonsa na hana iskar oxygen da mummunan cholesterol ɗin ku (haɓaka yana sa mummunan cholesterol ya fi muni).

Ka tuna cewa kofi da kansa ba shi da kalori, kuma kawai yana fara yin illa ga lafiyar ka da ƙafar ka yayin da kake ƙara syrups, sukari, da gobs na kirim mai tsami.

Flax

Flaxseeds da flaxseed oil an fi sanin su da babban matakan omega-3 fat alpha-linolenic acid (ALA). cokali daya na man flax yana dauke da fiye da gram shida na ALA, yayin da cokali 2 na garin flax din yana da gram 3.

Maganar abinci mai gina jiki, flax yafi yawa fiye da kashi ɗaya kawai na ALA. Hakanan yana ƙunshe da antioxidants da ake kira lignans. Cokali biyu na abincin flax ya ƙunshi har zuwa 300 MG na lignans yayin da cokali 1 na mai yana da 30 MG. Bincike ya nuna cewa lignans na taimakawa wajen yaƙar kumburi ta hanyar rage furotin C-reactive (alamar jini na kumburi gabaɗaya), kuma suna iya taimakawa rage matakan cholesterol.

Sha'ir

Lokacin da kuke tunanin antioxidants, wataƙila ba za ku iya kwatanta hatsi ba. Sarrafa da tace hatsi yana cire musu fa'idar abinci mai gina jiki, amma idan kun ci hatsi a sigar da ba ta da kyau, kuna cikin ƙarin nau'in lafiya. Sha'ir ya ƙunshi sinadarin ferulic acid na antioxidant (idan zaku iya samun hannayen ku akan sha'ir baƙar fata hakan ya fi kyau).

An nuna Ferulic acid a cikin dabbobi don rage mummunan tasirin da ke cikin kwakwalwa bayan bugun jini. Sha'ir shine babban maye gurbin shinkafa ko quinoa a cikin abincin ku. Wannan salatin sha'ir mai sauƙi yana ɗaukar ƙarin furotin tare da ƙari na hazelnuts.

Black Tea

Green shayi yana samun duk kukan PR, amma baƙar fata shayi yana ɗaukar nauyin lafiya daidai gwargwado. Ko da yake koren shayi yana dauke da sinadarin EGCG, wani sinadarin antioxidant wanda idan aka hada shi da maganin kafeyin zai iya taimakawa wajen rage kiba, bakar shayin yana dauke da sinadarin gallic acid mai yawan gaske, wanda zai iya taimakawa wajen yakar cutar kansa ta hanyar hana yaduwarsa daga wata gabo zuwa wata.

Black shayi yana buƙatar shiri daban-daban fiye da koren shayi. Don cikakken baƙar shayi mai kyau, kawo ruwan zuwa ga cikakken tafasa sannan kuma ya tashi na tsawon minti uku zuwa biyar.

Kabeji

Acai berries, jan giya, da rumman duk an san su da babban matakan antioxidants da ake kira anthocyanins. Abin da ke ba wa waɗannan abinci babban ja mai launi. Don haka wataƙila ba abin mamaki bane cewa kabeji ja da shunayya wani babban tushen tushen antioxidant iri ɗaya ne.

Anthocyanins na iya taimakawa haɓaka lafiya da ƙuruciyar tasoshin jinin ku, yana kawar da cututtukan zuciya. Kuma idan adadin ku na anthocyanins ya fito ne daga kabeji, zaku sami ƙarin fa'idar glucosinolates, wani maganin antioxidant wanda zai iya taimakawa sel suyi yaƙi da cutar kansa.

Kofi ɗaya na kabeji ja yana ɗauke da ƙasa da adadin kuzari 30 kuma yana da gram 2 na cikakken fiber.Gwada wannan girke-girke mai sauri da sauƙi don fennel da jan kabeji wanda ba shi da kowane sutura mai kauri da kalori.

Rosemary

Yawancin kayan yaji da ganye sun shahara saboda babban abun cikin antioxidant. Cinnamon ya ƙunshi antioxidants waɗanda ke taimakawa wajen sarrafa sukarin jini, yayin da alamar turmeric na antioxidants ke yaƙi da kumburi.

Rosemary ba ta bambanta ba-kawai tana tashi ƙarƙashin radar. Bincike ya ba da shawarar cewa wani maganin antioxidant a cikin Rosemary da ake kira carnosol na iya taka rawa wajen kare cutar Alzheimer yayin da yake aiki a matsayin mai gina jiki a bayan tasirin mai na rosemary akan inganta ƙwaƙwalwa.

Don yin sauƙi, marinade mai haɓaka ƙwaƙwalwa, jiƙa kaji a cikin cokali uku na sabbin yankakken Rosemary, ¼ kopin balsamic vinegar, da ɗan gishiri. Yana yin daya wanda ba a iya mantawa da shi ba abinci.

Qwai

Lokacin da ƙwai ke yin kanun labarai, yawanci yana da alaƙa da abubuwan cholesterol, ba antioxidants ba. Lutein da zeaxanthin sune antioxidants guda biyu da aka samo a cikin gwaiduwa na ƙwai (wani dalili na cin kwai gaba ɗaya) wanda zai iya taimakawa hana matsalolin hangen nesa da suka shafi shekaru. A cikin adadin kuzari 70 kawai da gram 6 na furotin guda ɗaya, zaku iya ƙididdige ƙwai gabaɗayan a cikin ingantaccen abincin ku.

Duba waɗannan hanyoyi 20 masu sauri da sauƙi don dafa ƙwai don samun kashi na yau da kullun na lutein da zeaxanthin.

Avocado

An san Avocados saboda ƙima mai ƙoshin lafiya mai ƙoshin lafiya na zuciya (1/2 wani avocado ya ƙunshi gram 8). Amma a nan akwai nasihu na ciki: Abincin da ke ɗauke da ƙoshin da ba su ƙoshi ba galibi yana cikin antioxidants ma. Mahaifiyar Halitta tana sanya sinadarin antioxidants a wurin don hana kitse daga shakar oxide. Avocados ba togiya ba ne, saboda suna ɗauke da rukunin antioxidants da ake kira polyphenols.

Don kashi biyu na antioxidants, ji daɗin guacamole tare da salsa. Bincike ya nuna wannan haɗin kai yana haifar da ƙarar ƙwayar carotenoids (bitamin A-kamar antioxidants) daga tumatir a cikin salsa.

Broccoli

Na tabbata kun ji tasirin cutar kansa na broccoli. Ƙarfin da ke haifar da hanyoyin rigakafin cutar kansa na broccoli ya fito ne daga ƙungiyar antioxidants da ake kira isothiocyanates. Broccoli ya ƙunshi biyu daga cikin mafi ƙarfi isothiocyanates - sulforaphane da erucin. Broccoli kuma yana da ƙananan kalori (calories 30 a kowace kofi) da fibrous (gram 2.5 a kowace kofin), wanda ya sa ya zama abincin asarar nauyi.

Anan akwai girke-girke salatin broccoli mai sauƙi wanda zaka iya yi cikin sauƙi kuma ka ci cikin mako.

Zuciyar Artichoke

Wani mawuyacin ikon antioxidant mai ƙarfi, artichokes ya ƙunshi antioxidants waɗanda zasu iya taimakawa hana cutar kansa. Binciken da aka buga a cikin Jaridar Kimiyyar Aikin Noma da Abinci gano cewa artichokes ya zira kwallaye sama da raspberries, strawberries, da cherries a cikin jimlar ƙarfin antioxidant ta kowane hidima. Kofi ɗaya na dafaffen zuciya artichoke yana ba da gram 7 na fiber don ƙasa da adadin kuzari 50.

Karin bayani akan SHAPE.com:

Sushi mafi kyau kuma mafi muni don Rage nauyi

Canja faranti, Rage nauyi?

Binciken DIY 5 na DIY don Yi yau!

Yadda Ake Rasa Fam 10 Lafiya

Hanyoyi 11 Don Rarraba Tattalin Arziki

Bita don