Nri 15 bara ọgaranya na Antioxidants

Ndinaya

• Isi nri ndị bara ọgaranya na antioxidants
• Kedu ihe bụ nri antioxidant maka?

Nri bara ọgaranya na antioxidants bụ mkpụrụ osisi na akwụkwọ nri nwere nnukwu vitamin A, C ma ọ bụ E, yana beta-carotene, mineral dị ka selenium na zinc, na amino acid dịka cysteine ​​na glutathione.

E nwekwara ihe ndị ọzọ na-egbochi antioxidant, dị ka bioflavonoids a chọtara, dịka ọmụmaatụ, na mkpụrụ vaịn ma ọ bụ mkpụrụ osisi uhie. Hụ nke antioxidants isii dị mkpa.

Fọdụ nri bara ọgaranya na antioxidants nwere ike ịbụ:

Isi nri ndị bara ọgaranya na antioxidants

Nri ndị nwere ọgwụ antioxidant bụ mkpụrụ osisi na akwụkwọ nri, ọ bụ ezie na ọ bụghị naanị ha.

Examplesfọdụ ihe atụ nke antioxidants na nri bara ụba bụ:

1. Okechukwu - Red / oroma / odo akwụkwọ nri na mkpụrụ osisi, dị ka ugu, beets, broccoli, karọt, kabeeji, aprịkọt a mịrị amị, melons ma ọ bụ peas;
2. Vitamin C - Acerola, brọkọlị, cashew, kabeeji, inine, kiwi, oroma, lemon, mango, anyụ, strawberry, pọọpọ ma ọ bụ tomato;
3. Vitamin E - Osikapa agba aja aja, almọnd, ahụekere, mkpuru Brazil, akwa nkochi, ọka wit, ọka, mmanụ ihe oriri (soy, ọka na owu) na mkpụrụ sunflower;
4. Ellagic acid - Mkpụrụ osisi na-acha uhie uhie, mkpụrụ na pọmigranet.
5. Anthocyanins - Mkpụrụ vaịn na-acha odo odo, blackberry, a redaí, pọm na-acha ọbara ọbara, eggplant, yabasị na-acha ọbara ọbara, cherị, raspberị, guava, jabuticaba, strawberry na kabeeji na-acha uhie uhie;
6. Bioflavonoids - Ọgwụgwụ Mkpụrụ osisi Citrus, mkpụrụ na mkpụrụ vaịn gbara ọchịchịrị;
7. Katechin - Green tii, strawberry ma obu; greepu;
8. Isoflavone - Mkpụrụ osisi linse ma ọ bụ soybean;
9. Lycopene - Guava, anyụ ma ọ bụ tomato;
10. Omega 3 - Tuna, makarel, salmọn, sardines, chia na flaxseed mkpụrụ ma ọ bụ mmanụ ihe oriri;
11. Polyphenols - Tomato, mkpụrụ osisi a mịrị amị, ọka niile, yabasị, tii na-acha akwụkwọ ndụ, apụl, mkpụrụ, soy, tomato, mkpụrụ vaịn na-acha ọbara ọbara na mmanya na-acha ọbara ọbara;
12. Resveratrol - Ọgwụ Koko, mmanya vaịn na-acha ọbara ọbara ma ọ bụ mmanya na-acha ọbara ọbara;
13. Selenium - Otis, ulo ozuzu okuko, almọnd, mkpụrụ osisi Brazil, imeju, nri mmiri, akụ, azụ, mkpụrụ sunflower ma ọ bụ ọka wit dum;
14. Zinc - Okuko, anụ, ọka niile, agwa, nri mmiri, mmiri ara ehi ma ọ bụ akụ;
15. Cysteine ​​na iri nri - anụ ọcha, tuna, lentil, agwa, akụ, mkpụrụ, yabasị ma ọ bụ galik.

Mpempe akwụkwọ nke anyụ jupụtara na beta carotene na vitamin C. Mkpụrụ ahụ nwere nnukwu vitamin E, yana zinc na selenium. Igwe anyụ mmiri na mkpụrụ nwere ike ịbụ ụzọ iji ike antioxidant nke anyụ.

Kedu ihe bụ nri antioxidant maka?

Antioxidant oriri na-enyere iji gbochie ọrịa ndị dị ka Alzheimer, cancer na ọrịa obi.

Antioxidants kwadoro ịrụ ọrụ nke ọma nke mkpụrụ ndụ na ahụ niile, na-egbochi mmetụta na-emebi nke nrụgide ma ọ bụ nri na-adịghị mma, dịka ọmụmaatụ. Chọpụta ihe na: Ihe Antioxidants bụ na ihe ha bụ maka.