Dukkanmu mun haɗu da jerin shahararrun kayan abinci akan Intanet fiye da sau ɗaya. Superfoods abinci ne na halitta wanda ke ɗauke da ƙwayoyi masu yawa, musamman ma antioxidants masu ƙarfi, waɗanda ke ba waɗannan abinci kusan ikon sihiri don hana ci gaban irin waɗannan munanan cututtuka kamar kansar, ciwon sukari, kiba, da cututtuka na tsarin zuciya da jijiyoyin jini.
Yana da mahimmanci a fahimta, duk da cewa, duk da abubuwan ban sha'awa na gaske game da waɗannan abubuwan al'ajabi na halitta, da alama ba za ku iya inganta lafiyar ku ba ta hanyar cin ɗimbin tsaba sesame a rana ko broccoli don abincin rana.
Don abincin da ke ƙunshe da antioxidants don kawo fa'idodin kiwon lafiya mai mahimmanci, dole ne a ci gaba koyaushe kuma a wadatacce. Wato, ya kamata ya zama wani ɓangare na abincin yau da kullun, salon rayuwar ku. Kari akan haka, kuna buƙatar kawar da duk abinci mai guba da haɗarin haɗari daga “menu” na yau da kullun.
Ta yaya suke aiki free radicals
Ofaya daga cikin mahimman abubuwan da ke cikin superfoods shine antioxidants. Vitamin A, C, D, E suna da kaddarorin antioxidant, kazalika da ma'adanai daban -daban da phytonutrients kamar carotenoids da polyphenols da ake samu a cikin kayan lambu, 'ya'yan itatuwa da berries (ingancin shayi da kofi, madarar zuma, tafarnuwa, broccoli, alayyafo, karas, tumatir , jan inabi, strawberries, raspberries, blueberries, blueberries da sauran tsirrai da yawa ana ɗaukar abincin antioxidant.)
A cikin kalmomi masu sauƙi, antioxidants abubuwa ne masu aiki waɗanda ke yaƙi da 'yanci kyauta. Menene 'yanci kyauta kuma me yasa yakamata ku yaƙe su? Gaskiyar ita ce cewa 'yanci na kyauta sune ƙwayoyin halitta waɗanda ba sa tafiyar da salon “abokantaka” sosai dangane da jikin mutum. Suna da lantarki (mara nauyi). Daidai ne shi yake haifar da dukkan matsaloli. Wani electron kyauta kawai bashi da "biyun", saboda haka yana kokarin dauke electron da ya bata daga kwayoyin lafiya. A sakamakon wannan "satar", ƙwayoyin lafiya suna daina kasancewa. Suna karɓar mummunan lalacewa, sakamakon abin da aikin haɓaka ke farawa.
Kalmar antioxidant na nufin antioxidant, mai kiyayewa. Shin zaku iya sanin menene a cikin 'jerin' ayyukansa?
A ka'ida, yan 'yanci na kyauta ba makiyin da ba zato bane ga jikin mu. Haka ne, wasu daga cikinsu suna bayyana sakamakon rawanin ultraviolet, haske ko zafin rana, abubuwa masu guba. Amma har ila yau yan 'kwayar halitta masu kyauta suna iya samuwa a cikin jiki kuma yayin aiwatar da tsarin halitta da na al'ada. Sai kawai idan jiki zai iya jimre wa da irin wannan ɓangare na masu raɗaɗɗen kyauta a karan kansa (ba tare da taimakon enzyme na musamman superoxide dismutase ba, tabbas), to za ta buƙaci ƙarin ƙawaye don yaƙi da sauran ƙwayoyin cuta masu cutarwa.
Ta yaya Antioxidants ke aiki
Antioxidants - Menene Su? Antioxidants sune abokan haɗin gwiwa waɗanda suke shirye su jefa kansu cikin mummunan yaƙi tare da masu ra'ayin kyauta. Ka'idar ayyukansu a bayyane yake daga sunan: suna ɗauke da electron da ba a biya ba tare da sunadarin oxygen (oxidizing agent) kuma yana basu lahani.
Antioxidants dole ne suyi "aiki" tare da yanayin da ba a kula dasu sosai. Yi hukunci da kanka: lokacin da enzyme mai tsananin ƙarfi ya sami ƙarancin ƙarfi, masu saurin kyauta suna haifar da ainihin tasirin sinadarai. Misali, idan dan kyauta ya afkawa sunadarai, bawai kawai yana gurgunta kwayar ba, har ma yana haifar da wani sabon halaye. Kuma shi, bi da bi, yana ci gaba da lalata jiki, yana ƙara yawan electron cikin biyu.
Idan akwai masu saurin kyauta a jiki, yana haifar da wani yanayi da aka sani da stressarfafawa (ƙonewa), wanda nama ya lalace, tsoffin jiki, da cutuka masu tsanani. Yawancin matsaloli masu tsanani irin su ciwon sukari, kiba, cututtuka na tsarin zuciya da jijiyoyin jiki suna haɗuwa da gajiya mai kumburi.
Antioxidants abubuwa ne waɗanda suke da ikon ɗaurewa kuma, sakamakon haka, keɓance masu cutarwa masu cutarwa, don haka ba abin mamaki bane idan cin abinci mai wadataccen antioxidants na iya taimakawa hana faruwar cutar da ci gabanta.
Antioxidant "menu"
Ganin mahimmancin antioxidants ga lafiyar ɗan adam, masana suna mai da hankali kan gabatarwar su cikin abincin. Yawancin lokaci muna samun su da abinci. Amma tun da kowace shekara yanayin muhallin biranenmu ba ya inganta, kuma akwai ƙarin damuwa da ƙayyadaddun lokacin aiki, ana kiran yawancin ƙwayoyin bitamin da abubuwan ƙirar halitta don taimakawa abinci.
Antioxidants sun hada da bitamin A, C, E, da ma'adanai kamar selenium, zinc, jan ƙarfe, chromium, da manganese.
Mafi mashahuri kuma mafi iko antioxidant - bitamin C… Baya ga gaskiyar cewa ascorbic acid yana shiga cikin samar da collagen (wato yana kiyaye kyawun jiki kuma yana rage jinkirin tsufa), yana da wata dukiya mai matuƙar amfani - baya barin jiki ya lalata bitamin A da E. Vitamin C (kuma, daidai da haka, antioxidants) ana iya samunsa a cikin kwatangwalo na fure, buckthorn teku, baƙar fata currants, strawberries, faski, da dill.
Vitamin E (tocopherol) -mahadi mai narkewa wanda ke da fa'ida mai amfani akan fata, tsarin haihuwa, kuma shine mahimmin abu a cikin rigakafin atherosclerosis. Za ku sami isasshen adadin wannan maganin antioxidant a cikin ƙwayar ƙwayar ƙwayar alkama, kwayoyi (almonds, gyada, cashews), kifi (salmon, pike perch, eel).
Vitamin A (Retinol) alhakin kare gabobin ciki daga abubuwan da ba su da kyau na muhalli (gurɓacewar sunadarai, rediyo, magnetic), da kuma tallafawa tsarin garkuwar jiki cikin siffa mai kyau. Vitamin A yana da wadata a orange, kayan lambu masu rawaya da 'ya'yan itatuwa (apricots, nectarines, peaches, karas, mangoes), kifin mai, kayan lambu kore (alayyafo, broccoli, zucchini).
Ta hanyar cin abinci akai-akai daga waɗannan samfuran, ba da daɗewa ba za ku ji kan kanku abin da antioxidants ke yi da kuma yadda tasirin tasirin su ya kasance.
Kabeji
Mun sanya kale ya tsaya da dalili; Kale ana iya cewa shine mafi kyawun kuma mafi wadataccen wadataccen abinci don haɗawa cikin abincin ku na yau da kullun.
Ka yi hukunci da kanka. Da fari, nau'ikan kabeji iri -iri (broccoli, farin kabeji, jan kabeji, Brussels sprouts, farin kabeji, kabeji Savoy) da jita -jita daga gare shi za su burge har ma da mafi kyawun kayan abinci. Na biyu, waɗannan abincin da aka dafa su a zahiri suna da yawa a cikin abubuwan gina jiki (antioxidants). Suna kare tsarin jijiyoyin jini ta hanyar hana lalacewar jijiyoyin jini, kazalika da kare retina da sauran kyallen jikin mutum, don haka ana iya ɗaukar maganin antioxidants a cikin abinci lafiya ɗaya daga cikin mahimman abubuwa masu mahimmanci na shirin lafiyar ku.
Phytonutrients suna taimakawa hana kansar ta hanyar tallafawa lafiyar kwayar halitta gaba ɗaya da sadarwar salula da ƙarfafa rigakafi. Hakanan kayan marmarin kabeji suna dauke da omega-3s da bitamin B-6, folic acid, C, E, zinc, manganese da bitamin K, wadanda ke da sinadarai masu saurin kumburi.
Abu na uku, kabeji abu ne mai arha kuma mai araha. Kuna iya samun nau'ikan kabeji da yawa a cikin shaguna da kasuwanni a kowane lokaci na shekara. Abinda na fi so shine Brussels da Ja. Kodayake ina son masu launi, da broccoli, da Savoy, da farin kabeji.
A cikin sabon kayan girke girke na Liveup! da yawa yawan kabeji jita-jita: miya, abinci na gefe, manyan kwasa-kwasan, kayan ciye-ciye
Zaka iya sauke aikace-aikacen a wannan hanyar haɗin yanar gizon.