Chinthu chofunikira: alpha-tocopherol (vitamini E).
Zosungunuka zowonjezera antioxidant. Ipezeka mu memphane. Amatembenuza amawotchi omasuka kukhala mankhwala osakwanira.
Menyu: Zakudya za mafuta ndi zozizira zozizira. Bodza pa phala ndi mkate wambewu. Khungu lidzayamikila chigoba cha kirimu yakuda kwambiri ndi tiyipiketi awiri a tirigu.
Usiku: Osagwirizana ndi vitamini C.
Masana ndi chinthu chofunika kwambiri: carotenoids.
Awa ndiwo nkhumba zofiira ndi zalanje. Mamembala wotchuka kwambiri ndi beta-carotene, mthupi la vitamini A. Kutha kusungunuka kwa mafuta, kumagwiranso ntchito mu membranes. Kwa aratinoids - "msampha weniweni" wawomboledwa kwaulere.
Menyu: usanadye chakudya chamadzulo, idyani masamba ndi zipatso zamtundu wofiira ndi zipatso kapena mupange saladi.
Nuance: yabwino kwambiri pambuyo pa chithandizo cha kutentha.
Tsiku ndilofunika kwambiri: acorbic acid (vitamini C).
Antioxidant yosungunuka m'madzi yogwira ntchito mu cytoplasm ya maselo. Ndikofunikira kuti collagen ikhalepo pakhungu, komanso kuti iwonongeke pambuyo powonongeka.
Menyu: citrus, kiwi, sitiroberi, sauerkraut , ananyamuka m'chiuno kulowetsedwa. Zina mwa zinthuzi, izi zimakupatsani mphamvu zomwe mukusowa kuti muzitsiriza tsiku lanu la ntchito.
Usiku: Khalani ndi zotsatira zowuma, kotero kuti khungu louma ndi lokhwima silovomerezeka.
Chofunika kwambiri: vitamini K
Amachokera ku chakudya ndipo amapangidwa pang'ono ndi matumbo a microflora. Zimalimbikitsa resorption ya mikwingwirima ndikuthetsa ubweya wa khungu.
Menyu: sipinachi, broccoli, letesi, tomato, soya, chiwindi cha ng'ombe.
Usiku: Kutentha kwakukulu kumawononga vitamini K. Perekani zokonda zakudya zazing'ono zafupikitsa (stew ndi kuphika pa kutentha kwakukulu) ndi kuzidyera mwatsopano. Chifukwa vitamini ndi zosungunula mafuta, chofunika kwambiri ndi saladi ya letesi ndi tomato, yokhala ndi mafuta a soya.
Madzulo ndi chinthu chofunika kwambiri: mafuta a polyunsaturated acids omega-3 ndi omega-6. Zakudya zamtengo wapatali zamatenda zimakhala zogwirizana ndi vitamini F. Mu thupi zimangobwera kuchokera kunja.
Menyu: Nsomba zochokera m'nyanja yozizira , mafuta a tirigu, mbewu ya blackcurrant, mafuta a borage ofunikira.
Usiku: Konzani nokha "masiku a nsomba" kamodzi kawiri pa sabata. Mafuta akhoza kuwonjezedwa ku chakudya.
Usiku ndi chinthu chofunikira: bioflavonoids. Gulu la phenolic zachilengedwe (polyphenols) liri mu zomera. Amatha kutenga kuwala kwa ultraviolet ndi miyezi ina yooneka.
Amuna: Amuna samawakonda tikamawoneka m'chipinda chogona, atakulungidwa ndi kirimu. Kodi mungakondweretse bwanji zokoma osati kudziletsa nokha? Gwiritsani ntchito moyenera chakudya chamadzulo: magalasi a vinyo wofiira, makapu a tiyi wobiriwira (mwa njira, musamanyalanyaze tsiku limodzi), gulu la mphesa (ndi mafupa!) Ndipo chidutswa cha chokoleti chenicheni.
Osachepera zonona?
Aliyense amadziwa kuti zodzoladzola ndi antioxidants zimateteza khungu kuchoka ku ukalamba. Yankho lomveka ndilo kuti otsutsa ambiri, ndi abwino. Koma thupi, kuphatikizapo khungu, ndi dongosolo lodzilamulira. Ngati ili ndi antioxidants kuchokera kunja, pang'onopang'ono imaiwala momwe mungagwiritsire ntchito mphamvu zamphamvu ndipo mudzafunanso zowonjezera zowonjezera kuti muteteze zida zowonjezera. Choncho, ndikofunika kuphatikizapo zodzoladzola zotetezera ndi zakudya zoyenera, kuti khungu lisagwiritsidwe ntchito kuti likhale ndi antioxidants kuchokera mkati.