Kev ua noj ua haus tuaj yeem hloov mus rau qhov kev tshawb nrhiav zoo siab - los ntawm ntau yam khoom, xaiv cov uas yuav pab tau koj lub cev thiab zoo li.
Lawv xav tau dab tsi rau
Antioxidants yog cov tshuaj koom nrog hauv cov metabolism. Lawv nqus cov dawb radicals, qeeb cov txheej txheem oxidative thiab ntxuav lub cev ntawm cov teebmeem. Raws li qhov tshwm sim ntawm cov txheej txheem nyuaj, kev laus ntawm cov hlwb yog inhibited, kev noj qab haus huv zoo tuaj, uas tseem cuam tshuam rau qhov tsos. Tsis tas li ntawd, antioxidants yog ib qho kev tiv thaiv tiv thaiv ntau yam mob, suav nrog txo kev pheej hmoo ntawm mob qog noj ntshav thiab kab mob plawv.
Nrog lub hnub nyoog, tib neeg lub cev ua rau cov antioxidants tsawg thiab tsawg, yog li nws yog ib qho tseem ceeb uas lawv muaj nyob rau hauv cov khoom noj kom raug. Koj tuaj yeem, tau kawg, noj tshuaj lom neeg lossis kev npaj kho mob, tab sis nws muaj txiaj ntsig ntau dua los npaj cov khoom noj kom zoo rau koj tus kheej. Antioxidants nyob rau hauv cov zaub mov tsis tshua muaj, lawv muaj nyob rau hauv txog 3000 yam khoom, yog li peb tau muab lawv ua ke rau hauv pab pawg.
Tseem ceeb! Nco ntsoov txoj cai golden mean. Cov khoom ntuj kuj tuaj yeem ua mob rau lub cev. Yog li, txog 400 mg ntawm antioxidants tuaj yeem noj ib hnub, qhov siab tshaj plaws yog 1300 mg. Tom qab noj ob peb txiv kab ntxwv, ib tug neeg yuav tau txais txog 700 mg ntawm antioxidants. Nyob rau hauv lub xub ntiag ntawm cov kab mob ntev, tshwj xeeb tshaj yog hom 2 mob ntshav qab zib mellitus, muaj teeb meem nrog cov kab mob hauv plab, kab mob autoimmune, koj yuav tsum sab laj nrog kws kho mob, vim tias cov khoom noj muaj txiaj ntsig antioxidant ua rau cov txheej txheem autoimmune, tuaj yeem txo qhov tsim ntawm lawv tus kheej antioxidants.
Peb daim ntawv teev npe suav nrog cov khoom noj uas muaj qhov siab tshaj plaws ntawm cov tshuaj antioxidants hauv cov khoom xyaw.
Thiab tshwj xeeb tshaj yog goji berries, blackberries, cranberries, blueberries, strawberries, raspberries, currants, cherries, qab zib cherries, mulberries, tsaus grapes, Cherry plums… Cov ntsiab lus ntawm cov vitamins thiab minerals nyob rau hauv lawv yog off scale: vitamins A, C, E, phenolic acids, resveratrol, thiab lwm yam. Muaj ntau cov antioxidant ua haujlwm tom qab cov lus no. Nyob rau hauv luv luv, berries pab lub cev nyob rau hauv anti-tumor, anti-inflammatory dab, txo cov suab thaj, thiab muaj ib tug zoo ntxim rau lub zeem muag.
Ntawm cov txiv hmab txiv ntoo, tus thawj coj hauv antioxidants yog blackberry, nws cov extract yog siv los ua cov tshuaj tua kab mob thiab decongestant. Kev noj txhua hnub ntawm vitamin C tsuas yog pom nyob rau hauv ib khob ntawm blackberry kua txiv. Tsis tas li ntawd, strawberries txo qis "phem" cholesterol, thiab muaj ntau ntawm resveratrol nyob rau hauv daim tawv nqaij ntawm txiv hmab txiv ntoo thiab mulberries, uas muaj ntau yam zoo, xws li tshuaj tua kab mob, antidiabetic, cardioprotective. Nyob rau tib lub sijhawm, berries muaj cov ntsiab lus calorie tsawg, uas txhais tau hais tias nws yog khoom qab zib qab thiab noj qab nyob zoo.
Antioxidants - daj, liab thiab ntsuab zaub thiab txiv hmab txiv ntoo. Pumpkin, zaub ntug hauv paus, txiv kab ntxwv, txiv qaub, apricots, txiv duaj, kua txob daj, txiv nkhaus taw, txiv apples muaj polyphenols koom nrog hauv kev ua haujlwm antioxidant. Ib yam li ntshav liab figs, dub currants, plums, eggplants… Lawv muaj ib tsob nroj polyphenol flavonoid, uas neutralizes dawb radicals, ntxiv dag zog rau phab ntsa ntawm cov hlab ntsha. Liab zaub thiab txiv hmab txiv ntoo - txiv lws suav, dos liab, pomegranate, radishes, peppers, beets - saturated nrog lycopene thiab anthocyanins (tiv thaiv mob stroke, osteoporosis ntawm pob txha cov ntaub so ntswg, malignant qog). Ntsuab zaub qhwv, zucchini, kiwi, broccoli, asparagus, Brussels sprouts, pears - cov thawj coj nyob rau hauv tus nqi ntawm resveratrol, ib tug inducer ntawm lub synthesis ntawm ntuj antioxidants nyob rau hauv lub cev.
Qhov siab tshaj coefficients rau antioxidant zog ntawm legumes yog nyob rau hauv taum liab, lentils, hluas peas… Cov khoom no ntxuav lub cev ntawm co toxins, txhim kho kev ua haujlwm ntawm cov kab mob hauv plab hnyuv. Thiab ib tug loj npaum li cas ntawm tannins, tej yam ntuj tso tanning tebchaw, txhawb txoj kev kho ntawm qhov txhab thiab txiav.
Vwm nplua nuj nyob rau hauv cov vitamins A, C, E. Qhov no txhais tau hais tias nws yog tsim nyog rau lub zeem muag, daim tawv nqaij, lub cev pob txha. Tsis tas li ntawd, cov vitamins muaj kev koom tes hauv kev ua kom cov hlab ntsha ntxiv, detoxification, thiab cuam tshuam rau kev ua me nyuam. Lwm antioxidant, isothiocyanate, uas muaj nyob rau hauv ntau qhov ntau hauv arugula. Spinach, parsley, mint, dill thiab celery yog qhia rau rog dhau, raws li lawv pab normalize metabolism. Tsis tas li ntawd, cov nroj tsuag no muaj txiaj ntsig zoo rau lub paj hlwb.
Cov nplua nuj nyob hauv cov zaub mov thiab tshuaj lom neeg sib xyaw uas muaj txiaj ntsig zoo rau kev noj qab haus huv. Piv txwv li, chocolate tsaus yog nplua nuj nyob rau hauv flavonoids, antioxidants uas pab tswj vascular elasticity, thiab tannin, ib tug natural tanning compound uas txhim kho lub qhov txhab thiab muaj kev koom tes nyob rau hauv tiv thaiv qog. Tab sis muaj ib tug caveat: flavonoids muab cov pobzeb ib iab saj, yog li manufacturers txo nws cov nqi. Yog li xaiv cov khoom zoo nrog ntau dua 75% cocoa.
Txhua tus paub tias cov txiv ntoo yuav tsum muaj nyob rau hauv cov zaub mov noj qab haus huv - ua cov khoom noj muaj txiaj ntsig thiab noj qab haus huv. Yog li, rau tag nrho lwm yam zoo peb ntxiv lawv cov kev ua antioxidant. Almonds, hazelnuts, pistachios, walnuts, txiv laum huab xeeb zoo kawg nkaus tiv nrog kev ua haujlwm ntawm kev ntxuav lub cev ntawm cov dawb radicals. Lawv muaj cov khoom tsis tshua muaj coenzyme Q10, uas tsis tsim nyob rau hauv lub cev thiab tiv thaiv kev loj hlob ntawm atherosclerosis, ntshav qab zib thiab Parkinson tus kab mob. Amino acids yog qhov tseem ceeb rau kev tsim cov qauv protein. Qhov tseem ceeb tshaj plaws txiv ntseej - pecan, nyob rau hauv nws, cov khoom muaj txiaj ntsig yog qhov kev txiav txim siab dua.
Lub ntuj muaj zog antioxidants nrog ntau yam khoom muaj txiaj ntsig - lawv qhib cov metabolism, ntxuav, thiab txhawb kev tsim ntawm daim tawv nqaij. Cov txuj lom tau paub ntev los ua cov tshuaj tiv thaiv kab mob thiab cov kab mob bactericidal; lawv tau siv los kho ntau yam mob. Qhov zoo tshaj plaws antioxidant yog Ginger. Nws yog lub npe hu ua tus neeg sawv cev tiv thaiv kab mob uas tiv thaiv o, o thiab txhim kho cov tawv nqaij. Ntawm cov thawj coj hauv kev ua haujlwm antioxidant - cloves, oregano, rosemary, thyme, flaxseed, cinnamon, turmeric, sage, nutmeg, mustard, anise.
Cov seaweed tshwj xeeb, uas tseem hu ua seaweed, yog cov khoom tshwj xeeb uas koj tuaj yeem sau nws cov txiaj ntsig zoo rau lub sijhawm ntev. Cia peb nyob ntawm qhov tseeb tias kelp yog tus tuav ntaub ntawv rau cov nyiaj iodine thiab lwm yam minerals thiab kab kawm. Qhov no tsis tuaj yeem tab sis muaj txiaj ntsig zoo rau lub xeev ntawm lub cev, uas yog, kev ua haujlwm ntawm cov thyroid caj pas, cov hlab plawv thiab cov hlab plawv. Seaweed muaj cov nyhuv anti-inflammatory, tiv thaiv atherosclerosis, ntxuav lub cev ntawm co toxins. Cov tshuaj sib xyaw ua ke lignans yog lub luag haujlwm rau kev ua haujlwm antioxidant ntawm kelp.
Paub cov khoom muaj txiaj ntsig ntsuab tshuaj yej thiab ntuj kas fes… Tab sis qhov zoo antioxidant yog dab tsi cocoa, tsawg tus neeg paub. Lub caij no, nws tuaj yeem muaj kev nyab xeeb nyob rau hauv cov npe ntawm cov dej haus rau cov hluas thiab kev zoo nkauj. Cocoa hmoov yog lub tsev khaws khoom tiag tiag ntawm cov kab mob thiab cov vitamins. Nws yog tsim nyog rau cov hlab plawv system ua hauj lwm. Tsis zoo li kas fes, cocoa txo cov ntshav siab, txo cov roj cholesterol thiab normalizes metabolism.
Nws tsis yog rau tsis muaj dab tsi uas nyob rau sab hnub tuaj, paub txog nws lub siab ntev, raisins, prunes thiab lwm yam khoom plig qhuav thiab qhuav ntawm xwm tsis yog nyob rau hauv cov khoom qab zib xwb, tab sis kuj nyob rau hauv cov tais diav loj. plums muaj ntau cov ntsiab lus noj qab haus huv uas koj tsis tuaj yeem qhia hauv lub ntsiab lus, thiab, tau kawg, nws muaj ntau cov tshuaj antioxidants koom nrog hauv lub cev cov txheej txheem ntxuav. Qhov no yog kev tiv thaiv kab mob cancer zoo. Thiab nws kuj ntxiv dag zog rau lub cev tiv thaiv kab mob, muaj txiaj ntsig zoo rau kev zom zaub mov, hlab ntshav, hlab plawv.
Lwm lub npe hu ua antioxidant, txiv quav ntswv nyoos, pab nrog anemia, vitamin deficiency, teeb meem plab hnyuv. IN hnub tim Muaj ntau cov tshuaj sib xyaw ua ke uas zoo ntxuav lub cev ntawm cov dawb radicals - flavonoids, carotenoids, phenolic acids. Thiab hauv figs vitamins A, C, E, minerals selenium thiab zinc yog lub luag haujlwm rau kev ua haujlwm antioxidant. Cov txiv hmab txiv ntoo qhuav yog undoubtedly ib exquisite thiab noj qab haus huv delicacy, tab sis nyob rau tib lub sij hawm lawv muaj calorie ntau ntau.
Porcini nceb thiab champignons muaj cov amino acid ergothioneine, uas ua tiav tshem tawm cov dawb radicals. Cov amino acid koom nrog ntau cov txheej txheem, suav nrog kev ua kom lub cev tiv thaiv ntau yam mob - piv txwv li, ntshav qab zib mellitus, kab mob siab, thiab lwm yam.