12 Qhov Chaw Tsis Txaus Siab ntawm Antioxidants

Zoo Siab

• Pistachios
• Mushroom
• Kas fes
• Flax
• Barley
• Tshuaj yej Dub
• Zaub qhwv
• Rosemary
• Qe
• Avocado
• Broccoli
• Artichoke Lub Plawv
• Ntau ntawm SHAPE.com:
• Tshuaj xyuas rau

Antioxidants yog ib qho ntawm cov khoom noj khoom haus nrov tshaj plaws buzzwords. Thiab rau qhov laj thawj zoo: Lawv tawm tsam cov cim ntawm kev laus, o, thiab lawv tuaj yeem pab kom poob phaus. Tab sis thaum nws los txog rau antioxidants, tej yam khoom noj-blueberries, pomegranates, thiab txuj lom xws li cinnamon thiab turmeric-tau txais tag nrho cov yeeb koob. Nws yog lub sijhawm rau cov neeg siab phem uas tsis nyob hauv koj cov zaub mov kom tau txais qhov qhuas lawv tsim nyog. Nyeem rau sab saum toj 12 underappreciated antioxidant powerhouses.

Pistachios

Thaum pistachios paub zoo tshaj plaws rau lawv cov rog noj qab haus huv, lawv kuj muaj cov chav kawm ntawm antioxidants hu ua flavonoids uas muaj zog tiv thaiv kab mob.

Koj puas paub dab tsi ntxiv yog qhov zoo txog pistachios? Koj tau noj ob zaug ntau li ib ooj dua li lwm cov txiv ntoo. Txaus siab rau lawv ua khoom noj txom ncauj noj qab haus huv lossis sim lawv ntawm koj cov nqaij qaib nrog daim ntawv qhia noj hmo noj qab nyob zoo.

Mushroom

Mushroom yog cov zaub mov muaj calorie tsawg (tsuas yog 15 calories rau ib khob) uas tseem muaj Vitamin D. qib ntawm ib qho tshwj xeeb antioxidant hu ua ergothioneine. Ergothioneine yog ib qho muaj zog antioxidant uas qee cov kws tshawb fawb hais tias yuav siv los kho mob qog noj ntshav thiab AIDs yav tom ntej. Ergothioneine tseem yog qhov laj thawj vim li cas cov nceb nceb tau siv hauv ntau yam khoom tu tawv nqaij.

Xaiv cov nceb oyster: Lawv muaj cov qib siab tshaj plaws ntawm ergothioneine. Daim ntawv qhia yooj yim no rau grilled oyster nceb yog lub zoo meej qhuas rau steak.

Kas fes

Ib khob ntawm Joe thaum sawv ntxov muab ntau dua li kev txhaj tshuaj caffeine-nws tau ntim nrog cov tshuaj tiv thaiv kab mob ib yam. Kas fes muaj cov tshuaj antioxidant hu ua chlorogenic acid, uas tuaj yeem ua lub luag haujlwm rau nws lub peev xwm los tiv thaiv oxidation ntawm koj cov roj (cholesterol) phem (oxidation ua rau koj cov roj cholesterol tsis zoo).

Nco ntsoov tias kas fes nws tus kheej tsis muaj calories, thiab nws tsuas yog pib ua rau tsis zoo rau koj txoj kev noj qab haus huv thiab lub duav thaum koj ntxiv qab zib syrups, qab zib, thiab gobs ntawm whipped cream.

Flax

Flaxseeds thiab flaxseed roj tau paub zoo tshaj plaws rau lawv qib siab ntawm omega-3 fat alpha-linolenic acid (ALA). Ib tablespoon ntawm flaxseed roj muaj ntau tshaj 6 grams ntawm ALA, thaum 2 tablespoons av flaxseeds muaj 3 grams.

Hais lus noj zaub mov, flax yog ntau tshaj li ib koob ntawm ALA. Nws kuj muaj cov tshuaj tiv thaiv kab mob hu ua lignans. Ob tablespoons ntawm flaxseed pluas noj muaj txog li 300 mg ntawm lignans thaum 1 tablespoon roj muaj 30 mg. Kev tshawb fawb qhia tau hais tias lignans pab tua kab mob los ntawm kev txo qis C-reactive protein (ib qho ntshav cim ntawm kev mob o), thiab lawv kuj yuav pab txo qis cov roj cholesterol.

Barley

Thaum koj xav txog cov tshuaj tiv thaiv kab mob, koj yuav tsis pom cov nplej. Kev ua thiab kev ua kom zoo ntawm cov nplej strips lawv ntawm lawv cov khoom noj muaj txiaj ntsig, tab sis yog tias koj noj cov nplej hauv lawv daim ntawv tsis zoo, koj nyob rau hauv kev noj qab haus huv ntxiv. Barley muaj cov antioxidant ferulic acid (yog tias koj tuaj yeem tau txais koj txhais tes ntawm barley dub uas zoo dua).

Ferulic acid tau qhia hauv tsiaj txhawm rau txo qhov tsis zoo ntawm lub hlwb tom qab mob hlab ntsha tawg. Barley yog ib qho kev hloov zoo rau mov lossis quinoa hauv koj cov zaub mov. Qhov no yooj yim barley zaub xam lav ntim ib qho ntxiv protein punch nrog ntxiv ntawm hazelnuts.

Tshuaj yej Dub

Ntsuab tshuaj yej tau txais tag nrho cov PR buzz, tab sis cov tshuaj yej dub ntim ib qho kev noj qab haus huv sib npaug ntawm nws tus kheej txoj kev. Txawm hais tias ntsuab tshuaj yej muaj cov qib siab ntawm EGCG, ib qho antioxidant uas thaum ua ke nrog caffeine tuaj yeem pab koj poob phaus, cov tshuaj yej dub muaj cov tshuaj tiv thaiv kab mob siab, uas tuaj yeem pab tua kabmob kheesxaws los ntawm kev tiv thaiv nws kis ntawm ib lub cev mus rau lwm tus.

Tshuaj yej dub yuav tsum tau npaj me ntsis sib txawv dua li cov tshuaj yej ntsuab. Rau lub zoo meej dub tshuaj yej brew, nqa cov dej mus rau ib tug boil thiab ces kaum rau peb mus rau tsib feeb.

Zaub qhwv

Acai berries, liab cawu cub, thiab pomegranates yog tag nrho cov paub txog lawv cov qib siab ntawm cov antioxidants hu ua anthocyanins. Qhov ntawd yog qhov muab cov zaub mov no rau lawv cov xim liab sib sib zog nqus. Yog li tej zaum nws tsis yog qhov xav tsis thoob tias liab thiab ntshav liab yog lwm qhov zoo ntawm tib lub zog antioxidant.

Anthocyanins tuaj yeem pab txhim kho kev noj qab haus huv thiab kev hluas ntawm koj cov hlab ntsha, tiv thaiv kab mob plawv. Thiab yog tias koj qhov koob tshuaj anthocyanins los ntawm zaub qhwv, koj yuav tau txais txiaj ntsig ntxiv ntawm glucosinolates, lwm cov tshuaj tiv thaiv kab mob uas tuaj yeem pab tiv thaiv kab mob qog noj ntshav.

Ib khob ntawm zaub qhwv liab muaj tsawg dua 30 calories thiab muaj 2 grams ntawm cov fiber ntau nyob.Sim ua daim ntawv qhia yooj yim no thiab yooj yim rau fennel thiab zaub qhwv liab uas tsis pub dawb ntawm cov khaub ncaws tuab thiab calorie-ntom.

Rosemary

Ntau cov txuj lom thiab tshuaj ntsuab paub zoo rau lawv cov ntsiab lus tiv thaiv kab mob siab. Cinnamon muaj cov tshuaj antioxidants uas pab tswj cov ntshav qab zib, thaum turmeric hom tshuaj antioxidants tiv thaiv kev mob.

Rosemary tsis txawv-nws tsuas yog ya hauv qab lub radar. Kev tshawb fawb qhia tias cov tshuaj tiv thaiv kab mob antioxidant hauv rosemary hu ua carnosol tuaj yeem ua lub luag haujlwm tiv thaiv Alzheimer's tus kab mob thaum tseem ua lub luag haujlwm tseem ceeb hauv qab roj rosemary cov txiaj ntsig txhim kho kev nco.

Txhawm rau ua kom yooj yim, txhim kho lub hlwb marinade, tsau nqaij qaib hauv peb diav ntawm tshiab tws rosemary, ¼ khob ntawm balsamic vinegar, thiab pinch ntsev. Nws ua rau ib leeg nco tsis tau pluas mov.

Qe

Thaum cov qe ua cov xov xwm, nws feem ntau yog ua nrog lawv cov roj cholesterol, tsis yog lawv cov tshuaj tiv thaiv kab mob. Lutein thiab zeaxanthin yog ob yam tshuaj tua kab mob pom hauv cov qe qe (lwm qhov laj thawj kom noj tag nrho lub qe) uas tuaj yeem pab tiv thaiv teeb meem kev pom lub hnub nyoog. Tsuas yog 70 calories thiab 6 grams protein ib thooj, koj tuaj yeem suav tus lej tag nrho hauv koj cov zaub mov noj qab haus huv.

Txheeb tawm 20 txoj hauv kev yooj yim thiab yooj yim no los ua qe kom tau txais koj li koob tshuaj lutein thiab zeaxanthin txhua hnub.

Avocado

Avocados paub txog lawv qib siab ntawm kev noj qab haus huv monounsaturated rog (1/2 ntawm avocado muaj 8 grams). Tab sis ntawm no yog cov lus qhia sab hauv: Cov khoom noj uas muaj cov rog tsis muaj rog feem ntau yog cov antioxidants siab heev. Niam Xwm tso cov tshuaj antioxidants nyob ntawd los tiv thaiv cov rog los ntawm oxidizing. Avocados tsis muaj qhov tshwj xeeb, vim tias lawv muaj ib pawg tshuaj tiv thaiv kab mob hu ua polyphenols.

Rau ob zaug koob tshuaj tiv thaiv kab mob antioxidant, txaus siab rau koj cov guacamole nrog salsa. Kev tshawb fawb qhia tias qhov kev sib xyaw ua ke no ua rau muaj kev nqus ntau dua ntawm carotenoids (vitamin A-zoo li antioxidants) los ntawm txiv lws suav hauv salsa.

Broccoli

Kuv paub tseeb tias koj tau hnov ​​txog kev tiv thaiv mob qog noj ntshav ntawm cov paj zaub. Lub zog tsav tsheb tom qab cov zaub qhwv tiv thaiv qog noj ntshav los ntawm pab pawg tiv thaiv kab mob hu ua isothiocyanates. Broccoli muaj ob qhov muaj zog tshaj isothiocyanates - sulforaphane thiab erucin. Broccoli kuj tseem muaj calories tsawg (30 calories rau ib khob) thiab fibrous (2.5 grams tauj ib khob), uas ua rau nws ua zaub mov poob phaus.

Nov yog daim ntawv qhia zaub xam lav zaub xam lav yooj yim uas koj tuaj yeem ua tau yooj yim hauv ntau thiab noj thoob plaws lub lim tiam.

Artichoke Lub Plawv

Lwm qhov tsis muaj zog tiv thaiv kab mob antioxidant, artichokes muaj cov tshuaj tua kab mob uas tuaj yeem pab tiv thaiv qog noj ntshav. Kev tshawb fawb luam tawm nyob rau hauv Phau ntawv Journal of Agricultural thiab Zaub Mov Chemistry pom tias artichokes tau qhab nia siab dua li txiv pos nphuab, txiv pos nphuab, thiab txiv ntoo qab zib hauv cov peev txheej tshuaj tiv thaiv kab mob ib zaug. Ib khob ntawm cov nqaij artichoke siav ua rau lub siab xa 7 grams fiber ntau dua 50 calories.

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