Samun lafiya tare da Antioxidants

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Kuna neman zama lafiya wannan hunturu? Load akan antioxidants-aka. abubuwan da ake samu a cikin 'ya'yan itatuwa, kayan lambu da sauran lafiyayyun abinci waɗanda ke taimakawa kariya daga tsattsauran ra'ayi (ƙwayoyin cutarwa daga abubuwan da suka lalace, hayaƙi da gurɓatattun abubuwa).

Ga yadda yake aiki: Ana fitar da radicals kyauta yayin aiwatar da iskar oxygen, wanda shine lokacin da kwayoyin halitta a cikin jiki suka mutu kuma ana maye gurbinsu da sabbin kwayoyin lafiya. Sauti mai sauƙi isa, dama? To, irin. Waɗannan sel '' radical free radicals '' a zahiri suna ɓacewar wani muhimmin ƙwayar cuta, wanda ke sa su haɗa kansu da ƙwayoyin lafiya kuma su kai musu farmaki, suna haifar da sarkar amsawa. Sakamakon zai iya sa ku yi rashin lafiya na ɗan gajeren lokaci (mura, mura, da sauransu) da yuwuwar, na dogon lokaci (suna iya ba da gudummawa ga matsalolin zuciya, cutar kansa, Alzheimer da sauran cututtuka).

Shigar da antioxidants daga abinci mai lafiya, wanda ke hana radicals kyauta daga haifar da sarkar halayen lalata kwayoyin halitta (kuma yana sa ku rashin lafiya). Ka yi tunanin waɗannan antioxidants-gami da beta-carotene, lutein, lycopene, selenium, da bitamin A, C da E-a matsayin masu kare lafiyar ku, suna kare sel masu lafiya daga kai musu hari. Don haka waɗanne abinci masu lafiya ya kamata ku ci? Ga abin da za ku tarawa lokacin da kuka shiga kantin kayan miya.

ANTIOXIDANT 'Ya'yan itãcen marmari

'Ya'yan itacen antioxidant sun haɗa da' ya'yan itatuwa, 'ya'yan itacen citrus har ma da busasshen' ya'yan itatuwa kamar apricots, prunes da zabibi-duk waɗannan suna taka muhimmiyar rawa wajen kare jikin ku da kiyaye tsarin garkuwar jiki mai ƙarfi. Ci gaba da waɗannan 'ya'yan itacen antioxidant a hannu don kula da ingantaccen abinci kuma ku guji yin rashin lafiya a wannan hunturu.

• Apricots
• Tuffa
• Berries
• Inabi
• Ruman
• Oranges
• Garehul
• Cantaloupe
• Kiwi
• Mangwaro
• Ayaba
• Peaches
• Plums
• Nectarines
• Tumatir
• Kankana
• Raisins

ANTIOXIDANT INGANCI

Sanya sanwici da shirya salatin don abincin rana don abincin tsakiyar yini cike da lafiyayyen antioxidants. Gargadi: Cin kayan lambu na iya rage fa'idodin abinci mai gina jiki, don haka mafi kyawun fa'idar ku shine ku tafi danye. Kun gaji da salati? Yi abincin karin kumallo mai lafiya tare da karas da wasu 'ya'yan itatuwa da kuka fi so don fara ranar tare da kashi mai kyau na antioxidants wanda za ku iya yin amfani da shi a zahiri a kan hanyar ku don aiki.

• Artichoke
• Bishiyar asparagus
• Beets
• Broccoli
• Karas
• Masara
• Koren Barkono
• Kale
• Jan Kabeji
• Dankali mai dadi

ANTIOXIDANT NUTS/SEEDS/GRAINS

A kan tafiya? Jefa wasu 'ya'yan sunflower ko kwayoyi a cikin jaka don saurin kashi na lafiyayyen antioxidants. Wani zaɓi: Yi avocado, tuna ko sanwicin nama maras nauyi ta amfani da burodin hatsi gabaɗaya.

• Tsaba Sunflower
• Hazelnuts
• Pecans
• Gyada
• Dukan hatsi

MASU KARATU

Zinc da selenium, kamar lafiya antioxidants a cikin 'ya'yan itatuwa da kayan marmari, suna taimakawa kariya daga radicals. Kawai kada ku wuce gona da iri, tunda wasu sunadarai (kamar jan nama) na iya yin kitse mai yawa. Mai cin ganyayyaki? Babu matsala. Waken Pinto da wake koda duka kyawawan abinci ne na antioxidant waɗanda zasu kare ƙwayoyin ku.

• Kawa
• Jan Nama
• Kaji
• Wake
• Tuna

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