Tau noj qab nyob zoo nrog Antioxidants

Zoo Siab

• Tshuaj xyuas rau

Nrhiav kom noj qab nyob zoo lub caij ntuj no? Load up ntawm antioxidants-a.k.a. tshuaj muaj nyob rau hauv txiv hmab txiv ntoo, veggies thiab lwm yam khoom noj noj qab haus huv uas pab tiv thaiv dawb radicals (mob phem los ntawm cov khoom noj uas tawg, pa taws thiab pa phem).

Nov yog qhov nws ua haujlwm li cas: Cov dawb radicals raug tso tawm thaum lub sijhawm oxidation, uas yog thaum cov hlwb hauv lub cev tuag thiab hloov los ntawm cov hlwb tshiab, noj qab haus huv. Suab yooj yim txaus, txoj cai? Zoo, yam. Cov "dawb radical" cov hlwb no tau ploj mus yam tsis tseem ceeb, uas ua rau lawv txuas lawv tus kheej rau cov hlwb noj qab haus huv thiab tawm tsam lawv, ua rau muaj kev cuam tshuam cov saw. Qhov tshwm sim tuaj yeem ua rau koj mob rau lub sijhawm luv (mob khaub thuas, mob khaub thuas, thiab lwm yam) thiab muaj peev xwm, lub sijhawm ntev (lawv tuaj yeem ua rau muaj teeb meem plawv, mob qog noj ntshav, Alzheimer's thiab lwm yam kab mob).

Nkag mus rau cov tshuaj antioxidants los ntawm cov zaub mov noj qab haus huv, uas tiv thaiv cov dawb radicals los ntawm kev ua cov tshuaj tiv thaiv kab mob ntawm cov hlwb puas (thiab ua rau koj mob). Xav txog cov tshuaj antioxidants-xws li beta-carotene, lutein, lycopene, selenium, thiab cov vitamins A, C thiab E-raws li koj lub ntuj tiv thaiv, tiv thaiv cov hlwb noj qab haus huv los ntawm kev tawm tsam. Yog li cov zaub mov zoo dab tsi koj yuav tsum noj? Nov yog yam yuav khaws cia rau lub sijhawm tom ntej koj tsoo lub khw muag khoom.

ANTIOXIDANT FRUTS

Txiv hmab txiv ntoo muaj cov tshuaj tiv thaiv kab mob suav nrog txiv hmab txiv ntoo, txiv hmab txiv ntoo citrus thiab txawm tias txiv hmab txiv ntoo qhuav zoo li apricots, prunes thiab raisins-txhua yam uas ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv koj lub cev thiab tswj kev tiv thaiv kab mob muaj zog. Khaws cov txiv hmab txiv ntoo antioxidant ntawm tes kom noj qab haus huv thiab tsis txhob muaj mob rau lub caij ntuj no.

• Apricots
• Txiv Apples
• Txiv hmab txiv ntoo
• Txiv hmab
• Pomegranate
• Txiv kab ntxwv
• Txiv kab ntxwv
• Cantaloupe
• Kiwi
• Txiv nkhaus taw
• Txiv tsawb
• Txiv duaj
• Plums
• Nectarines
• Txiv lws suav
• Txiv lws suav
• Raisins

ANTIOXIDANT VEGETABLES

Pov cov qhaub cij thiab ntim cov zaub xam lav rau pluas su rau nruab nrab hnub noj nrog cov tshuaj tiv thaiv kab mob zoo. Ceeb Toom: Cov zaub cua sov tuaj yeem txo lawv cov txiaj ntsig kev noj haus, yog li koj qhov thawj koom ruam zoo tshaj plaws yog mus raw. Bored nrog zaub nyoos? Ua noj tshais noj qab nyob zoo nrog cov carrots thiab qee cov txiv hmab txiv ntoo uas koj nyiam los pib hnub nrog kev noj qab haus huv ntawm cov tshuaj antioxidants uas koj tuaj yeem haus dej ntawm koj txoj kev ua haujlwm.

• Artichokes
• Asparagus
• Beets
• Broccoli
• Carrots
• Pob kws
• Ntsuab kua txob
• Kale
• Liab Liab
• Qos yaj ywm qab zib

ANTIOXIDANT NUTS/SEEDS/GRAINS

Mus? Pov qee cov noob paj noob hlis lossis txiv ntseej rau hauv lub hnab kom nrawm nrawm ntawm cov tshuaj tiv thaiv kab mob zoo. Lwm qhov kev xaiv: Ua ib qho avocado, tuna los yog lean-nqaij qhaub cij siv cov qhob cij tag nrho.

• Paj noob hlis
• Hazelnuts
• Pecans
• Walnuts
• Cov nplej tag nrho

ANTIOXIDANT PROTEINS

Zinc thiab selenium, zoo li cov antioxidants noj qab nyob zoo hauv txiv hmab txiv ntoo thiab zaub, pab tiv thaiv dawb radicals. Tsuas yog tsis txhob overdo nws, vim qee cov proteins (xws li cov nqaij liab) tuaj yeem muaj roj ntau. Neeg tsis noj nqaij? Tsis muaj teeb meem. Pinto taum thiab taum taum yog ob qho tib si khoom noj muaj antioxidant zoo heev uas yuav tiv thaiv koj cov cell.

• Oysters
• Nqaij Liab
• Nqaij qaib
• Taum
• Tuna

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