Lub ntsiab tseem ceeb: alpha-tocopherol (vitamin E).
Rog roj ntsha-kua roj (antioxidant). Nws nyob hauv daim nyias nyias ntawm tes. Converts dawb radicals rau hauv cov keeb tsis muaj zog.
Khoom noj khoom haus: cereals thiab txias pressed zaub roj. Lie on porridge thiab cereal khob cij. Daim tawv nqaij yuav muaj kev ris txiaj rau lub npog ntsej muag ntawm tuab qaub cream nrog ob teaspoons ntawm hom qoob mog.
Nuance: tsis tau tshaj vitamin C.
Noon yog lub ntsiab tseem ceeb: carotenoids.
Cov no yog xim liab thiab txiv kab ntxwv pigments. Tus neeg sawv cev nto moo tshaj plaws yog beta-carotene, ib qho tshuaj ntawm vitamin A. Ua rog-soluble, lawv kuj ua haujlwm hauv lub xias. Rau aratinoids - ib qho tiag tiag "cuab" dawb radicals.
Ntawv Tshawb xyuas: ua ntej noj sus, muaj cov kua txiv hmab txiv ntoo thiab txiv hmab txiv ntoo liab thiab txiv hmab txiv ntoo los yog ua cov khoom qab zib ntawm lawv.
Nuance: zoo tshaj plaws assimilated tom qab kev kho cua kub.
Hnub yog lub ntsiab tseem ceeb: ascorbic acid (vitamin C).
Dej-antibiyomidant dej-kua dej hauv lub cytoplasm ntawm lub hlwb. Nws yog qhov tsim nyog rau cov hlab ntses ntawm daim tawv nqaij, nrog rau nws cov kab rov tom qab raug mob.
Khoom noj khoom haus: citrus, kiwi, pos nphuab, sauerkraut , sawv ntawm lub plawv. Ntawm lwm yam, cov khoom no yuav ua rau koj lub zog koj xav tau kom tiav koj hnub ua hauj lwm.
Nuance: muaj cov nyhuv tshuab kom qhuav, yog li tsis tau kom qhuav thiab tawv nqaij tawv.
Lub ntsiab tseem ceeb: vitamin K
Nws tawm los ntawm cov zaub mov thiab yog ib qho ua los ntawm plab hnyuv microflora. Nws txhawb nqa qhov teebmeem ntawm nqaij hlav thiab tshem tawm xim liab.
Khoom noj khoom haus: spinach, zaub paj, lettuce, txiv lws suav, kua, nqaij nyug siab.
Nuance: kub kub tsoo vitamin K. Thaiv cov khoom noj ua luv luv (stewing thiab ua noj tshaj li tsawg tshav kub) thiab noj lawv cov freshly npaj. Vim hais tias cov vitamin yog rog-soluble, ib qho kev xaiv loj yog zaub xam lav ntawm lettuce thiab txiv lws suav, seasoned nrog cov kua roj.
Yav tsaus ntuj yog lub caij tseem ceeb: polyunsaturated fatty acids uas yog omega-3 thiab omega-6. Qhov tseem ceeb fatty acids uas yog rau cov vitamine F. Hauv lub cev tuaj ntawm sab nraud.
Ntawv qhia zaub mov: ntses los ntawm dej hiav txwv , cov nplej roj, cov roj noob qaub, roj borage tseem ceeb.
Nuance: Npaj koj tus kheej "ntses hnub" tsawg kawg ob zaug ib lim piam. Roj yuav ntxiv rau khoom noj.
Hmo yog lub caij tseem ceeb: bioflavonoids. Ib pawg ntawm ntuj phenolic sib txuas (polyphenols) hauv cov nroj tsuag. Muaj peev xwm ntawm absorbing ultraviolet hluav taws xob thiab ib co pom tshwm.
Txiv neej: Cov txiv neej tsis nyiam nws thaum peb pom hauv chav pw, smeared nrog Lee. Yuav ua li cas mus thov ib tug qab zib thiab tsis pub ua koj tus kheej? Elegantly pab lig hmo noj hmo: tsom iav ntawm liab caw, khob ntawm ntsuab tshuaj yej (los ntawm txoj kev, tsis txhob neglect nws rau ib hnub), ib pawg ntawm txiv hmab txiv ntoo (nrog cov pob txha!) Thiab ib daim tiag chocolate.
Tsawg ntxhuav?
Txhua tus paub tias cov tshuaj pleev ib ce nrog antioxidants tiv thaiv cov tawv nqaij ntawm kev laus. Lub ntsiab lus xaus yog tias ntau tus neeg tiv thaiv, qhov zoo dua. Tab sis lub cev, nrog rau daim tawv nqaij, yog kev tswj tus kheej. Yog hais tias nws yog tag nrho nkag nrog antioxidants sab nraud, maj mam nws yuav hnov qab yuav ua li cas yuav ua hauj lwm nyob rau hauv tag nrho cov zog thiab yuav thov ntau thiab ntau cov kev pab cuam mus tua dawb radicals. Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tau muab cov tshuaj pleev ib ce kom zoo nrog cov khoom noj kom zoo, yog li ntawd cov tawv nqaij tsis tau siv los muab nws tus kheej nrog antioxidants los ntawm sab hauv.