15 Meaʻai Mauoa I Antioxidants

Anotusi

• Meaʻai autu e mauʻoa i vailaʻau oʻona
• O a mea e aoga i ai meaʻai antioksidan?

Meaʻai mauoa i antioxidants o fualaʻau ma fualaʻau e maualuga ai le vaega o vitamini A, C poʻo le E, faʻapea foʻi ma beta-carotene, minerals pei o selenium ma zinc, ma amino acids pei o cysteine ​​ma le glutathione.

E i ai foi isi vailaʻau oona, pei o bioflavonoids o loʻo maua, mo se faʻataʻitaʻiga, i vine poʻo mumu fualaʻau. Vaʻai poʻo fea 6 vailaʻau e manaʻomia.

Nisi o meaʻai mauoa i antioxidants mafai ona:

Meaʻai autu e mauʻoa i vailaʻau oʻona

Meaʻai mauoa i antioxidants e faʻapitoa lava fualaʻau ma fualaʻau, e ui e le na o latou.

O ni faʻataʻitaʻiga o vailaʻau puipuia i meaʻai taua o:

1. Betacarotene - Fualaʻau mumu / moli / samasama ma fualaʻau, e pei o le maukeni, beets, broccoli, kāloti, kapisi, mago apricots, meleni poʻo pi;
2. Vitamini C - Acerola, broccoli, kasese, kapisi, spinach, kiwi, moli, tipolo, mago, meleni, strawberry, papaya poʻo le tamato;
3. Vitamini E - Alaisa enaena, sekati, pinati, Brazil nut, fuamoa, fualaʻau saito, sana, suauʻu fualaʻau (soy, sana ma cotton) ma le sunflower fatu;
4. Ellagic acid - Fualaʻau mumu, nati ma le rimoni.
5. Anthocyanins - Lettuce papalagi, pilekipeli, açaí, lanumumu mumu, isalaelu, aniani mumu, cherry, raspberry, guava, jabuticaba, strawberry ma kapisi mumu;
6. Bioflavonoids - Citrus fualaʻau, nati ma pogisa fualaʻau;
7. Catechins - Green Tea, strawberry pe; vine;
8. Isoflavone - Linseed po soybean fatu;
9. Lycopene - Kolova, meleni po o le tamato;
10. Omeka 3 - Tuna, mackerel, samani, sardines, chia ma flaxseed fatu poʻo fualaʻau suauʻu;
11. Polyphenols - O fualaʻau, fualaʻau mago, fatu atoa, aniani, lauti lanumeamata, apu, nati, soya, tamato, mumu mumu ma uaina mumu;
12. Resveratrol - Koko, mumu vine po o mumu uaina;
13. Seleniuma - Oati, moa, almonds, Pasila nati, ate, figota, nati, iʻa, sunflower fatu poʻo saito atoa;
14. Metala paʻepaʻe - Moa, aano o manu, fatu atoa, pi, pi o le sami, susu poʻo niu;
15. Cysteine ​​ma le glutathione - aano papaʻe, tuna, lentil, pi, pi, fatu, aniani poʻo le kaliki.

O le pulelaa o le meleni e mauoa i le beta carotene ma le vaitamini C. O fatu e aofia ai le tele o le vitamini E, faʻapea foi ma le zinc ma le selenium. O le meleni lamolemole ma fatu e mafai ona avea ma auala e faʻaaoga uma ai le malosiʻaga o le vaieli.

O a mea e aoga i ai meaʻai antioksidan?

Antioxidant meaai tautua e fesoasoani puipuia faʻamaʻi pei o Alzheimer, kanesa ma faʻamaʻi fatu.

Antioxidants fiafia i le lelei gaioiga o sela i le tino atoa, counteracting le faʻaleagaina aafiaga o le popole poʻo le lelei taumafa, mo se faʻataʻitaʻiga. Saili atili i le: O a Antioxidants ma pe o a latou mo.