Into ebalulekileyo: i-alpha-tocopherol (i-vitamin E).
I-antioxidant ye-fat-soluble. Itholakala kwi-membrane yeseli. Uguqula ii-radicals zamahhala kwiimveliso ezingasebenzi.
Imenyu: okusanhlamvu kunye namafutha okucoca okubandayo. Thetha kwi-porridge kunye nesonka sezonkwa. Ulusu luya kubulela umquba we-ukhilimu omuncu kunye neetaspuni ezimbini zengqolowa.
I-Nuance: ayihambisani ne vithamini C.
Ngomso uyinto ebalulekileyo: i-carotenoids.
Ezi zibomvu zezityalo ezibomvu kunye nolwandle. Ummeli ogqwesileyo kakhulu ngu-beta-carotene, umcebisi we-vitamin A. Ukuqululwa kwamanqatha, nawo asebenza kwiimbumba zeeseli. I-aratinoids - "umgibe" wangempela we-radicals yamahhala.
Imenyu: ngaphambi kokuhlwa kwasemini, unokuluma kwemifuno ebomvu neyomnwe kunye neziqhamo okanye wenze isaladi yazo.
I-Nuance: eyona nto ifaniswe emva kokunyanga kwelanga.
Usuku luyinxalenye ebalulekileyo: i-ascorbic acid (i-vitamin C).
I-antioxidant yamanzi ene-soloxid esebenzayo kwi-cytoplasm yeeseli. Kubalulekile ukuveliswa kwegolgen kwesikhumba, kunye nokubuyiswa kwayo emva komonakalo.
Imenyu: i-citrus, kiwi, strawberry, i- sauerkraut , i-hip infusion. Phakathi kwezinye izinto, ezi mveliso ziya kukunika amandla ofuna ukuwugqiba usuku lwakho lomsebenzi.
I-Nuance: ibe nomphumela wokumisa, ngoko ke isikhumba esomileyo nesivuthiweyo asikhuthazwayo.
Into ebalulekileyo: i-vitamin K
Ivela kukutya kwaye iveliswe ngokukodwa yi-intestinal microflora. Ikhuthaza ukulungiswa kwemivimbo kunye nokuphelisa ubomvu.
Imenyu: isipinashi, i-broccoli, i-lettuce, utamatisi, inyosi, isibindi senkomo.
I-Nuance: Ukushisa okuphezulu kubonakalisa i-vitamin K. Yenza okukhethekileyo ukutya okufutshane okupheka (ukupheka nokupheka phezu kobushushu obuphantsi) kwaye uyidle ngokutsha. Ngenxa yokuba iivithamini i-soluble enamafutha, inyulo enkulu isaladi ye-lettuce kunye neyamatamatayi, i-oyile yeoli ye-soya.
Kusihlwa yinto ebalulekileyo: i-polyunsaturated fatty acids i-omega-3 ne-omega-6. Iimpawu ezifunekayo ezinamafutha eqela le vithamini F. Emzimbeni uvela kuphela ngaphandle.
Imenyu: iintlanzi ezivela ezilwandle ezibandayo , ioli yengqolowa yeoli, ioli ye-blackcurrant, i-borage ioli efunekayo.
Nuance: Hlela ngokwakho "iintsuku zentlanzi" ubuncinane kabini ngeveki. Amafutha angenakongezwa ekudleni.
Ubusuku luyinto ebalulekileyo: i-bioflavonoids. Iqela lezinto zendalo ze-phenolic (polyphenols) eziqulethwe kwizityalo. Unako ukufumana imisebe ye-ultraviolet kunye neminye imibala ebonakalayo.
Amadoda: Amadoda awayithandi xa sibonakala ekamelweni lokulala, sinekrimu. Unokuyithokozisa njani i-sweet and not to yourself? Ukutya ngokugqithiseleyo isidlo sakusihlwa emva kwexesha elide: iiglasi zewayini ebomvu, iikomityi zetiyi eluhlaza (ngendlela, ungayigxothi ngosuku), isiqhamo samagilebhisi (ngamathambo!) Kunye neqhekeza yetshokolethi yangempela.
I-cream encinci?
Wonke umntu uyazi ukuba izicumbiso ezine-antioxidants zikhusela isikhumba ekugugeni. Isigqibo esinengqiqo kukuba ngaba baninzi abakhuseli, bebhetele. Kodwa umzimba, kuquka isikhumba, yinkqubo yokuzilawula. Ukuba inikwe ngokupheleleyo i-antioxidants evela ngaphandle, ngokuthe ngcembe iya kuyilibala indlela yokusebenza ngamandla ngokupheleleyo kwaye iza kufuna iimithombo ezingaphezulu kunye nezixhobo zokulwa nama-radical ezamahala. Ngoko ke, kubaluleke kakhulu ukudibanisa izimonyo ezikhuselekileyo kunye nesondlo esifanelekileyo, ukuze isikhumba singasetyenziselwa ukuzithengisa ngokwaso ngama-antioxidants ngaphakathi.