Chinhu chinokosha: alpha-tocopherol (vitamini E).
Fat-soluble antioxidant. Inowanikwa mu membrane yesero. Inoshandura radicals pasina maitiro asina kushandiswa.
Menyu: zviyo uye zvinotonhora zvinomirirwa nemafuta. Nhema pariji uye chingwa chekudya. Ganda rinogona kuonga masikisi emuchero wakasvibirira nemashizha maviri egorosi.
Nuance: haikwirirani ne vitamini C.
Masikati chinhu chinokosha: carotenoids.
Idzi idzi dzine tsvuku dzesvuku uye dzorineni. Mumiririri anozivikanwa zvikuru ndeye beta-carotene, inopedzisira ya vitamini A. Kuva mafuta-yakasvibiswa, inoshandawo mune membrane yesero. Kuti aratinoids - aive "musungo" wekusununguka kwemasimba.
Menyu: usati wasvika masikati, urumidze kurwa nemaruva nemaruva emaruva uye michero kana kuita saradhi yavo.
Nuance: yakanakisisa yakafananidzwa mushure mekushandiswa kwehutano.
Zuva ndiro chinhu chinokosha: ascorbic acid (vitamini C).
Inogadziriswa nemvura inogunun'una antioxidant inoshanda mu cytoplasm yemasero. Izvo zvakakosha pakugadzirwa kwekorgen muganda, pamwe nekudzoka kwayo shure kwekukuvara.
Menyu: citrus, kiwi, strawberry, sauerkraut , rose hip infusion. Pakati pezvimwe zvinhu, zvigadzirwa izvi zvichakupa simba raunoda kuti upedze zuva rako remazuva.
Nuance: Iva nemhepo yakaoma, kuitira kuti ganda rakaoma uye rakakura risati rakurudzirwa.
Chinhu chinokosha: vitamini K
Iyo inouya kubva pakudya uye inokonzerwa zvishoma nemukaka microflora. Inokurudzira kuburitsa kwezvimedu uye kubvisa ruvara rweganda.
Menyu: sipinashi, broccoli, lettuce, tomato, soy, chiropa chechipfuwo.
Nuance: kupisa kunoparadza mavitamini K. Ita zvinoda nguva pfupi yekubika zvekudya (kubika uye kubika pamusoro pekupisa kwakanyanya) uye idye iyo yakagadzirirwa. Nemhaka yokuti vitamini yakasvibiswa-mafuta, chisarudzo chikuru ndiro saladi ye lettuce uye tomato, yakagadzirwa nemafuta e soya.
Manheru ndiwo chinhu chinokosha: polyunsaturated mafuta acids omega-3 uye omega-6. Zvinokosha mafuta akawanda ari muchikwata che vitamini F. Muviri unobva chete kunze.
Menyu: hove kubva kumakungwa anotonhora , mafuta egorosi gorosi, blackcurrant mbeu yamafuta, borage mafuta anokosha.
Nuance: Saronga iwe "fish days" kanenge kaviri pavhiki. Mafuta anogona kuwedzerwa kune zvokudya.
Usiku chinhu chinokosha: bioflavonoids. Rimwe boka rezvinhu zvinowanzoitwa phenolic compounds (polyphenols) riri mumiti. Simba rekuwana miviri ye ultraviolet uye mamwe maziso anooneka.
Varume: Varume havafariri apo patinoonekwa muimba yekurara, takagadzirwa nekrimu. Nzira yekufadza sei zvinotapira uye usingazvibvumi? Evharese mushumire kunonoka kwekudya kwemanheru: magirazi ewaini tsvuku, makapu e green tea (nenzira, musazvicherechedza kwezuva), boka remazambiringa (ane mapfupa!) Uye chidimbu chekoti chaiyo.
Pasina kamu cream?
Munhu wose anoziva kuti zvipfeko zvine antioxidants zvinodzivirira ganda kubva pakwegura. Mhedziso inonzwisisika ndeyokuti avo vanodzivirira zvakadaro, zviri nani. Asi mutumbi, kusanganisira ganda, ndiyo inorongedza nzira. Kana yakanyatsogadziriswa ne antioxidants kubva kunze, zvishoma nezvishoma ichakanganwa kuti ingashanda sei nesimba rakazara uye ichatsvaga huwandu huzhinji hwekurwisa rusununguko rwemasimba. Nokudaro, zvakakosha kusanganisa zvipfeko zvinodzivirira zvine chikafu chakakodzera, kuitira kuti ganda harisi kushandiswa kuzvipa iro rinopikisa antioxidants kubva mukati.