12 Isi mmalite nke Antioxidants

Ndinaya

• Pistachios
• Mushrooms
• Kọfị
• Flax
• Barley
• Nwa tii
• Kabeji
• Rosemary
• Akwa
• Ube oyibo
• Brọkọlị
• Artichoke Obi
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Antioxidants bụ otu n'ime ihe oriri na -ewu ewu na -ewu ewu. Maka ezi ihe kpatara ya: Ha na -alụ ọgụ nke ịka nká, mbufụt, na ha nwekwara ike nyere aka n'ịbelata oke. Mana a bịa na antioxidants, ụfọdụ nri-blueberries, pọmigranet, na ngwa nri dị ka pawuda na turmeric-na-enweta otuto niile. Oge eruola ka ndị dike a na-agụghị egwu na nri gị nweta otuto ha kwesịrị. Gụọnụ maka ụlọ ike antioxidant 12 kachasị na -enweghị ekele.

Pistachios

Ọ bụ ezie na amara pistachios maka abụba dị mma, ha nwekwara klaasị nke antioxidants akpọ flavonoids nke nwere ihe mgbochi mgbochi mkpali siri ike.

Ị maara ihe ọzọ dị mma gbasara pistachios? Ị ga-eri ihe okpukpu abụọ kwa ounce karịa akị ọ bụla ọzọ. Kporie ha ụtọ dị ka nri dị mma ma ọ bụ nwalee ha na ọkụkọ gị na nri nri abalị a dị mma.

Mushrooms

Mushrooms bụ nnukwu nri nwere obere kalori (naanị kalori 15 n'otu iko) nke nwekwara vitamin D. Ọ bụ ezie na ha adịghị acha ọbara ọbara, odo odo, ma ọ bụ acha anụnụ anụnụ (agba anyị na-ejikọkarị na nri ndị nwere antioxidant), olu nwere nnukwu ihe. Ọkwa nke antioxidant pụrụ iche a na -akpọ ergothioneine. Ergothioneine bụ antioxidant siri ike nke ụfọdụ ndị ọkà mmụta sayensị kwuru na enwere ike iji gwọọ ọrịa kansa na AIDS n'ọdịnihu. Ergothioneine bụkwa ihe kpatara eji ewepụta ero n'ime ọtụtụ ngwaahịa nlekọta anụ ahụ.

Họrọ olu oporo: Ha nwere ergothioneine kachasị elu. Ntụziaka a dị mfe maka olu oporo a ghere eghe bụ ezigbo ekele maka steak.

Kọfị

Otu iko Joe n'ụtụtụ na-ebuga karịa ogbugba caffeine-ọ juputara na antioxidants. Kọfị nwere ihe antioxidant a na -akpọ chlorogenic acid, nke nwere ike bụrụ ihe kpatara ike ya iji gbochie oxidation nke cholesterol ọjọọ gị (oxidation na -eme ka cholesterol ọjọọ gị ka njọ).

Cheta na kọfị n’onwe ya enweghị kalori, ọ na -amalitekwa imetụta ahụike na eriri afọ gị mgbe ị gbakwunye syrups dị ụtọ, shuga na gobs nke ude mmiri.

Flax

A kacha mara flaxseed na mmanụ flaxseed maka ọkwa ha dị elu nke omega-3 abụba alfa-linolenic acid (ALA). Otu ngaji mmanụ flaxseed nwere ihe karịrị gram isii nke ALA, ebe tablespoons abụọ nke mkpụrụ osisi flax nwere gram atọ.

N'ikwu ya n'ụzọ nri, flax abụghị naanị otu mkpụrụ ALA. O nwekwara antioxidants akpọrọ lignans. Mpekere abụọ nke nri mkpụrụ flax nwere ihe ruru 300 mg nke lignans ebe otu ngaji mmanụ nwere 30 mg. Nnyocha na-egosi na lignans na-enyere aka ịlụ ọgụ mbufụt site na ibelata protein C-reactive (ihe nrịbama ọbara nke mbufụt n'ozuzu), ha nwekwara ike inye aka belata ọkwa cholesterol.

Barley

Mgbe ị na -eche maka antioxidants, ikekwe ị naghị ese foto. Nhazi na imezi ọka na -anapụ ha uru nri ha, mana ọ bụrụ na ị rie mkpụrụ n'ụdị na -adịghị edozi, ị ga -enweta ntụpọ ahụike agbakwunyere. Barley nwere ferulic acid antioxidant (ọ bụrụ na ị nwere ike tinye aka na ọka bali ojii nke ahụ ka mma).

E gosipụtara acid ferulic n'ime anụmanụ iji belata mmetụta ọjọọ na ụbụrụ na-esote ọrịa strok. Barley bụ nnukwu nnọchi maka osikapa ma ọ bụ quinoa na nri gị. Salad ọka bali a dị mfe na -akwalite ntụpọ protein agbakwunyere na mgbakwunye nke hazelnuts.

Nwa tii

Green tii na-enweta buzz PR niile, mana tii ojii na-ebukọta ntụmadị ahụike nha anya n'ụzọ nke ya. Ọ bụ ezie na tii akwụkwọ ndụ akwụkwọ ndụ nwere nnukwu EGCG, ihe na -egbochi antioxidant na mgbe ejikọtara ya na caffeine nwere ike inyere gị aka ifelata, tii ojii nwere nnukwu gallic acid antioxidant, nke nwere ike nyere aka luso ọrịa kansa ọgụ site na igbochi mgbasa ya site na otu akụkụ gaa na nke ọzọ.

Black tii chọrọ nkwadebe dịtụ iche karịa tii tii. Maka ezigbo tii tii ojii, weta mmiri ahụ ka o sie nke ọma wee gbadaa ruo nkeji atọ ruo ise.

Kabeji

Mkpụrụ osisi acai, mmanya na-acha ọbara ọbara, na pọmigranet bụ ndị a ma ama maka ọkwa dị elu nke antioxidants a na-akpọ anthocyanins. Nke ahụ bụ ihe na -enye nri ndị a nnukwu agba ọbara ọbara. Yabụ ma eleghị anya ọ bụghị ihe ijuanya na kabeeji na -acha ọbara ọbara na odo odo bụ nnukwu isi mmalite nke otu antioxidant dị ike.

Anthocyanins nwere ike inye aka melite ahụike na ntorobịa nke arịa ọbara gị, na -egbochi ọrịa obi. Ma ọ bụrụ na ọgwụ anthocyanins gị sitere na kabeeji, ị ga-enweta uru agbakwunyere nke glucosinolates, antioxidant ọzọ nke nwere ike inyere mkpụrụ ndụ aka ịlụso ọrịa cancer ọgụ.

Otu iko kabeeji na-acha ọbara ọbara nwere ihe na-erughị calorie 30 ma nwee gram 2 nke eriri zuru oke.Gbalịa uzommebe a dị mfe ma dịkwa mfe maka fennel na slab kabeeji na-enweghị mgbakwasa ọ bụla nwere oke na kalori.

Rosemary

A maara ọtụtụ ngwa nri na ahịhịa dị iche iche maka ọdịnaya antioxidant ha dị elu. Cinnamon nwere antioxidants nke na -enyere aka ịchịkwa shuga shuga, ebe ụdị turmeric nke antioxidants na -alụ ọgụ mbufụt.

Rosemary adịghị iche-ọ na-efe n'okpuru radar. Nnyocha na -egosi na antioxidant dị na rosemary a na -akpọ carnosol nwere ike rụọ ọrụ na igbochi ọrịa Alzheimer ma na -arụkwa ọrụ dị ka ihe na -akwọ ụgbọala n'azụ mmetụta mmanụ rosemary na imezi ebe nchekwa.

Iji mee marinade dị mfe, na-akwalite ụbụrụ, gbanye ọkụkọ n'ime tablespoons atọ nke rosemary ọhụrụ, ¼ iko balsamic mmanya, na tuo nnu. Ọ na -eme otu agaghị echefu echefu nri.

Akwa

Mgbe àkwá na -eme akụkọ, ọ na -emetụtakarị ọdịnaya cholesterol ha, ọ bụghị antioxidants ha. Lutein na zeaxanthin bụ antioxidants abụọ a na-ahụ na nkochi ime akwa (ihe ọzọ kpatara ị ga-eri akwa niile) nke nwere ike nyere aka gbochie nsogbu ọhụụ metụtara afọ. Naanị kalori 70 na gram 6 nke protein otu, ị nwere ike ịdekọ akwa zuru oke na nri gị nke ọma.

Lelee ụzọ iri abụọ a dị mfe ma dị mfe iji sie nsen iji nweta ọgwụ kwa ụbọchị nke lutein na zeaxanthin.

Ube oyibo

A maara ube oyibo maka oke abụba abụba monounsaturated zuru oke (1/2 ube oyibo nwere gram 8). Mana nke a bụ ndụmọdụ dị n'ime: Nri dị elu nke abụba na -adịghị edozi ahụ na -adịkarị elu na antioxidants. Nne Nature na -etinye antioxidants ebe ahụ iji gbochie abụba ahụ ka ọ ghara ịchaze. Avocados sokwa, n'ihi na ha nwere otu antioxidants akpọ polyphenols.

Maka okpukpu abụọ nke antioxidants, kporie ndụ guacamole gị na salsa. Nnyocha na-egosi nchikota a na-ebute nnabata nke carotenoids (vitamin A-like antioxidants) site na tomato na salsa.

Brọkọlị

Ekwenyesiri m ike na ị nụla mmetụta mgbochi ọrịa kansa nke broccoli. Ihe na-akwalite usoro mgbochi ọrịa kansa nke broccoli sitere na otu antioxidants akpọrọ isothiocyanates. Broccoli nwere abụọ isothiocyanates kachasị ike - sulforaphane na erucin. Broccoli dịkwa obere kalori (kalori 30 n'otu iko) yana eriri (gram 2.5 kwa iko), nke na -eme ka ọ bụrụ nri na -efunahụ oke ibu.

Nke a bụ uzommere salad broccoli dị mfe nke ị nwere ike ịme ngwa ngwa ma rie ya kwa izu.

Artichoke Obi

Ụlọ ike antioxidant ọzọ na -atụghị anya ya, artichokes nwere antioxidants nke nwere ike nyere aka gbochie kansa. Nnyocha e bipụtara na Akwụkwọ akụkọ banyere ọrụ ugbo na nri kemịkal chọpụtara na atịchok gbara elu karịa raspberries, strawberries, na cherị n'ozuzu ike antioxidant kwa otu. Otu iko artichoke esiri esi na -enye gram 7 nke eriri maka ihe na -erughị calorie 50.

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