Into ebalulekile: i-alpha-tocopherol (i-vitamin E).
I-antioxidant ene-fat-soluble. Itholakala enkundleni yeselula. Iguqula ama-radicals mahhala abe ngamakhemikhali angasebenzi.
Imenyu: okusanhlamvu namafutha emifino acindezelwe. Themba ku-porridge no-bread cereal. Isikhumba sizokubonga ngesisindo sekhrimu enomuncu omuncu namasipuni amabili wezinhlamvu zikakolweni.
I-Nuance: ayihambisani ne-vitamin C.
I-Noon iyisici esibalulekile: i-carotenoids.
Lezi zingubo ezibomvu nezitshalo ze-orange. Ummeleli odumile kakhulu yi-beta-carotene, isandulela i-vitamin A. Njengoba i-fat-soluble, ibuye isebenze emangqamuzaneni eseli. Ku-aratinoids - "isicupho" sangempela sama-radicals mahhala.
Imenyu: ngaphambi kokudla kwasemini, unxuse imifino nemifino ebomvu nezithelo ze-orange noma wenze isaladi yazo.
I-Nuance: engcono kakhulu ifakwe ngemuva kokwelashwa kokushisa.
Usuku luyisici esibalulekile: i-ascorbic acid (i-vitamin C).
I-antioxidant ene-soluble engenawo amanzi esebenza ku-cytoplasm yamaseli. Kubalulekile ekukhiqizeni i-collagen esikhumbeni, kanye nokubuyiswa kwayo ngemuva kokulimala.
Imenyu: i-citrus, i-kiwi, i-strawberry, i- sauerkraut , i-rose hip ukumnika. Phakathi kwezinye izinto, le mikhiqizo izokunika amandla okudingayo ukuqedela usuku lwakho lomsebenzi.
I-Nuance: unomphumela wokomisa, ngakho isikhumba esomile nesivuthiwe asikhuthazwa.
Isici esiyinhloko: i-vitamin K
Kuvela ekudleni futhi kukhishwa kancane yi-microflora yamathumbu. Ikhuthaza ukuvuselelwa kwemivimbo futhi iqede ukubomvu kwesikhumba.
Imenyu: isipinashi, i-broccoli, i-ulethisi, utamatisi, ubhontshisi, isibindi senkomo yenkomo.
I-Nuance: izinga lokushisa eliphezulu libhubhisa u-vithamini K. Yenza okuthandayo ukudla okupheka isikhathi esifushane (udoti nokupheka phezu kokushisa okuphansi) bese udla ngokushesha. Ngenxa yokuthi i-vithamini i-fat-soluble, okukhethwa yiyona isaladi ye-ulethisi no-utamatisi, okhethwe ngamafutha we-soya.
Kusihlwa kuyisici esibalulekile: i-polyunsaturated fatty acids omega-3 ne-omega-6. Ama-acids ama-Essential asemqoka eqembu lamavithamini F. Emzimbeni uvela kuphela ngaphandle.
Imenyu: izinhlanzi ezivela olwandle olubandayo , amafutha wegorosi amafutha, amafutha omnyama we-blackcurrant, i-borage amafutha abalulekile.
I-Nuance: Zenzele "izinsuku zokudoba" okungenani kabili ngesonto. Amafutha anganezelwa ekudleni.
Ubusuku kuyisici esibalulekile: i-bioflavonoids. Iqembu lama-phenolic yemvelo (polyphenols) equkethwe ezitshalweni. Iyakwazi ukuthatha imisebe ye-ultraviolet neminye imisebe ebonakalayo.
Amadoda: Amadoda awawuthandi uma sibonakala ekamelweni lokulala, senziwe ngekhilimu. Ungayithokozisa kanjani okumnandi futhi ungazishiyi? Ukudla ukudla okudlulile okudlulile: izibuko zewayini elibomvu, izinkomishi zetiyi elihlaza (ngendlela, ungayinaki usuku), isiqephu samagilebhisi (ngamathambo!) Futhi ucezu we-chocolate weqiniso.
Ukhilimu omncane?
Wonke umuntu uyazi ukuthi izimonyo ezine-antioxidants zivikela isikhumba ekugugeni. Isiphetho esinengqondo ukuthi abaphikisi abaningi kangaka, kungcono. Kodwa umzimba, kuhlanganise nesikhumba, yisimiso sokuzilawula. Uma ihlinzekwa ngokugcwele nama-antioxidants avela ngaphandle, kancane kancane izokhohlwa ukuthi ingasebenza kanjani amandla aphelele futhi izofuna izinsiza eziningi nokulwa nokulwa kwama-radicals mahhala. Ngakho-ke, kubaluleke kakhulu ukuhlanganisa izimonyo ezivikelayo ngokudla okunomsoco, ukuze isikhumba singasetshenziselwa ukuzitholela ama-antioxidants ngaphakathi.