15 Cunto Qani ku ah Antioxidants

Qanacsan

• Cunnooyinka ugu waaweyn ee hodanka ku ah antioxidants
• Maxay yihiin cuntooyinka antioxidant-ka?

Cuntooyinka hodanka ku ah antioxidants waa miraha iyo khudradda leh fitamiinnada A, C ama E, iyo sidoo kale beta-carotene, macdanta sida selenium iyo zinc, iyo amino acids sida cysteine ​​iyo glutathione.

Waxa kale oo jira walxo kale oo ka hortag ah, sida bioflavonoids oo laga helo, tusaale ahaan canab ama miraha casaanka. Eeg 6 antioxidants aan lagama maarmaan ahayn.

Cuntooyinka qaar hodan ku ah antioxidants waxay noqon karaan:

Cunnooyinka ugu waaweyn ee hodanka ku ah antioxidants

Cunnooyinka hodanka ku ah antioxidant-ka ayaa si gaar ah miro iyo khudrad u ah, in kastoo aysan kaligood ahayn.

Tusaalooyinka qaar ee antioxidant-ka ee cuntooyinka hodanka ah waa:

1. Betacarotene - Khudaarta casaanka / liinta / jaalaha ah iyo miraha, sida bocorka, xididdo, broccoli, karootada, kaabajka, abrikot la qalajiyey, qaraha ama digirta;
2. Fitamiin C - Acerola, broccoli, cashew, kaabajka, isbinaajka, kiwi, liinta, liinta, cambe, qaraha, strawberry, babaygu ama yaanyo;
3. Faytamiin E - Bariis bunni ah, yicib, looska, lowska Brazil, ukunta ukunta, jeermiska qamadiga, galleyda, saliidaha khudradda (soy, galley iyo cudbi) iyo abuur gabbaldayaha;
4. Ellagic acid - Miraha cas, lowska iyo rummaanka.
5. Anthocyanins - Salaar, guduud, açaí, tubta casaanka, eggplant, basasha cas, cherry, raspberry, guava, jabuticaba, strawberry iyo kaabash cas;
6. Biyoflavonoids Miraha liinta, lowska iyo canab madow;
7. Diir - Shaah cagaaran, strawberry ama; canab;
8. Isoflavone - Abuurka linseed ama soybean;
9. Lycopene - Guava, qaraha ama yaanyo;
10. Omega 3 - Tuna, makkerel, salmon, sardines, chia iyo miraha flaxseed ama saliidaha khudradda;
11. Polyphenols - Berry, miraha la qalajiyey, miraha oo dhan, basasha, shaaha cagaaran, tufaax, lowska, soy, yaanyo, canab cas iyo khamri cas;
12. Resveratrol - Koko, koobi cas ama khamri cas;
13. Selenium - Oats, digaagga, yicibta, lowska Brazil, beerka, cuntada badda, lowska, kalluunka, iniinyaha gabbaldayaha ama sarreen dhan;
14. Zinc - Digaagga, hilibka, badarka oo dhan, digirta, cuntada badda, caano ama lowska;
15. Cysteine ​​iyo glutathione - hilib cad, tuna, misir, digir, lowska, iniinyaha, basasha ama toonta.

Saxarka qaraha wuxuu qani ku yahay beta carotene iyo fitamiin C. Abuurka waxaa ku jira qadar badan oo fitamiin E ah, sidoo kale zinc iyo selenium. Smoothie qaraha leh abuur leh waxay noqon kartaa hab loo isticmaalo dhammaan awooda antioxidant ee qaraha.

Maxay yihiin cuntooyinka antioxidant-ka?

Cunnooyinka Antioxidant-ka waxay u adeegaan inay ka hortagaan cudurrada sida Alzheimers, kansarka iyo cudurrada wadnaha iyo xididdada dhiigga.

Antioxidants waxay door bidaa inay si sax ah u shaqeeyaan unugyada jirka oo dhan, waxay ka hortagaan saameynta waxyeelada leh ee walaaca ama cunno xumida, tusaale ahaan. Faahfaahin intaa ka badan ka ogow: Maxay yihiin Antioxidants-ka iyo waxa loogu talagalay.