Hōʻike ʻia nā Antioxidant ma nā ʻ Simplelelo Maʻalahi

Anter

• He aha nā antioxidant?
• Pehea e hana ai nā radical free
• Nā Antioxidant i nā meaʻai
• Nā ʻano o nā antioxidant dietary
• Pono ʻoe e lawe i nā mea hoʻohui antioxidant?
• Ke laina lalo

Ua lohe paha ʻoe i ka nui o nā kamaʻilio e pili ana i nā antioxidants.

Eia nō naʻe, ʻike iki ka poʻe he aha lākou a pehea e hana ai.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i nā antioxidant.

He aha nā antioxidant?

ʻO nā Antioxidant he mau mole e hakakā me nā radical free i kou kino.

ʻO nā radical manuahi nā mea hoʻohui i hiki ke hōʻeha inā kiʻekiʻe ke kiʻekiʻe o kāu pae i kou kino. Pili lākou i nā maʻi he nui, e like me ka maʻi kō, ka maʻi puʻuwai, a me ka maʻi ʻaʻai.

Loaʻa i kou kino kāna mau pale antioxidant ponoʻī e mālama i nā radical manuahi i ka hōʻoia.

Eia nō naʻe, loaʻa pū kekahi nā antioxidant i ka meaʻai, keu hoʻi i nā huaʻai, nā mea kanu, a me nā mea kanu ʻē aʻe, nā meaʻai āpau. ʻO kekahi mau wikamina, e like me nā huaora E a me C, he mau antioxidant maikaʻi.

He mea nui hoʻi nā mea mālama i nā Antioxidant i ka hana ʻana i ka meaʻai e ka hoʻonui ʻana i ke ola.

ʻO nā Antioxidant he mau mole e hoʻopau i nā radical free, nā mole kūpaʻa ʻole e hiki ke hōʻeha i kāu mau hunaola.

Pehea e hana ai nā radical free

Ke hana mau ʻia nei nā radical manuahi i kou kino.

Me ka loaʻa ʻole o nā antioxidant, hiki i nā radical manuahi ke hōʻeha koke i ka pōʻino, a laila ka hopena i ka make.

Eia nō naʻe, lawelawe nā radical manuahi i nā hana nui e pono ai ke olakino ().

ʻO kahi laʻana, hoʻohana i kāu mau hunaola pale i nā radical manuahi e kaua i nā maʻi ().

ʻO ka hopena, pono kou kino e mālama i kahi kaulike o nā radical free a me nā antioxidants.

Ke ʻoi aku nā radical manuahi i ka nui o nā antioxidants, hiki iā ia ke alakaʻi i kahi mokuʻāina i kapa ʻia ʻo oxidative stress.

Hiki i ke kaumaha oxidative hoʻolōʻihi ke hoʻopōʻino i kāu DNA a me nā mole waiwai ʻē aʻe i kou kino. I kekahi manawa alakaʻi ʻia i ka make cell.

Hoʻonui ka poino i kāu DNA i kou makaʻi o ka maʻi ʻaʻai, a ua manaʻo kekahi mau ʻepekema he mea nui ia i ka hana ʻelemakule ().

ʻO kekahi ʻano o ka nohona, ke koʻikoʻi, a me nā mea e pili ana i ke kaiapuni i ʻike ʻia e hāpai i ka hoʻokumu radical manuahi manuahi a me ke koʻikoʻi oxidative, me:

• haumia ea
• uahi paka
• inu ʻona
• nā mea make
• kiʻekiʻe nā kō kō (()
• kiʻekiʻe lawe o polyunsaturated momona momona ()
• pāhawewe, me ka nui sunbating
• koʻohune, fungal, a i ʻole nā ​​maʻi viral
• ka lawe nui ʻana i ka hao, magnesium, keleawe, a me zinc ()
• nui loa a liʻiliʻi paha ka oxygen i kou kino ()
• ka ikaika a me ka hoʻolōʻihi hoʻolōʻihi, i kumu i nāʻaʻaʻa ()
• ka lawe nui ʻana i nā antioxidant, e like me nā wikamina C a me E ()
• defant antioxidant ()

ʻO ke kaumaha lōʻihi oxidative hiki i ka hoʻonui ʻana i ka hopena o nā hopena olakino maikaʻi ʻole, e like me ka maʻi maʻi maʻi a me kekahi ʻano o ka maʻi ʻaʻai.

Pono kou kino e mālama i kahi kaulike ma waena o nā radical free a me nā antioxidants. Ke hoʻohaunaele ʻia kēia kaulike, hiki iā ia ke alakaʻi i ke koʻikoʻi oxidative.

Nā Antioxidant i nā meaʻai

Pono nā Antioxidant i ke ola o nā mea ola āpau.

Hoʻokumu kou kino i kāna mau antioxidant ponoʻī, e like me ka cellular antioxidant glutathione.

ʻO nā mea kanu a me nā holoholona, ​​a me nā ʻano ola ʻē aʻe āpau, i kā lākou mau pale ponoʻī e kūʻē i nā radical manuahi a me ka poino oxidative.

No laila, loaʻa nā antioxidant i nā meaʻai āpau o nā mea kanu a me nā kumu holoholona.

He mea nui ka lawe ʻana o ka antioxidant kūpono. ʻO ka ʻoiaʻiʻo, pili kou ola i ka lawe ʻana o kekahi mau antioxidant - ʻo ia hoʻi, nā huaora C a me E.

Eia nō naʻe, nui nā mea anti-antioxidant pono ʻole e hana i ka meaʻai. ʻOiai lākou he mea pono ʻole i kou kino, hana nui lākou i ke olakino laulā.

ʻO nā pōmaikaʻi olakino e pili ana i ka papaʻai momona i nā mea kanu ma ka liʻiliʻi ma muli o ka ʻano o nā antioxidant a lākou e hāʻawi ai ().

ʻO nā hua, ke tī ʻōmaʻomaʻo, kope, a me nā kokolekaʻeleʻele i kaulana no nā kumu maikaʻi o nā antioxidants ().

Wahi a kekahi mau noiʻi, ʻo ke kope ke kumu waiwai nui loa o nā antioxidant i ka papa komohana, akā eia kekahi ma muli o ka ʻai ʻole o ka mea maʻamau i kēlā mau meaʻai waiwai antioxidant (,).

Loaʻa nā huaʻai a me nā iʻa i nā antioxidant, akā i ka liʻiliʻi ma mua o nā hua a me nā mea kanu (,).

Hiki i nā Antioxidant ke hoʻonui i ka ola o nā meaʻai kūlohelohe a me nā meaʻai i hana ʻia. No laila, hoʻohana pinepine ʻia lākou ma ke ʻano he mea hoʻohui meaʻai. ʻO kahi laʻana, hoʻohui pinepine ʻia ka wikamina C i nā meaʻai i hana ʻia e hana ma ke ʻano he preservative ().

ʻO kāu papaʻai kahi kumu waiwai nui o nā antioxidant, i loaʻa i nā holoholona a me nā mea kanu mea kanu - keu hoʻi i nā mea kanu, nā huaʻai, a me nā hua.

Nā ʻano o nā antioxidant dietary

Hiki ke hoʻokaʻawale ʻia nā Antioxidants e like me ka wai a i ʻole ka momona e hoʻoheheʻe ʻia.

Hana nā antioxidants hiki ke hoʻoheheʻe ʻia i ka wai i kā lākou hana i ka wai i loko a i waho o nā pūnaewele, akā ʻo nā mea hiki ke hoʻoheheʻe ʻia ka momona e hana nui i nā membrane cell.

ʻO nā mea nui antioxidant dietary:

• Wikamina C. ʻO kēia antioxidant hiki ke hoʻoheheʻe ʻia i ka wai kahi meaʻai pono pono.
• Wikamina E. He kuleana koʻikoʻi kēia antioxidant hiki ke hoʻoheheʻe ʻia i ka momona i ka pale ʻana i nā membrane o ke kelepona i ka ʻino oxidative.
• ʻO Flavonoids. ʻO kēia hui o nā mea kanu antioxidants he nui nā hopena olakino maikaʻi ().

He mau hana nui ʻē aʻe nā mea i lilo i mau antioxidant.

ʻO nā laʻana e laʻa me curcuminoids i ka turmeric a me ka oleocanthal i loko o ka aila ʻōpio puʻupaʻa. Hana kēia mau mea like me nā antioxidants akā loaʻa pū kekahi hana anti-inflammatory ikaika (,).

Hana ʻia nā ʻano antioxidant he nui i nā meaʻai, me flavonoids a me nā wikamina C a me E.

Pono ʻoe e lawe i nā mea hoʻohui antioxidant?

Pono kaʻai ʻana o nā antioxidant no ke olakino maikaʻi, akā ʻoi aku ka maikaʻi ʻole o ka nui aku.

ʻO ka lawe nui ʻana o nā antioxidants i hoʻokaʻawale ʻia hiki ke loaʻa nā hopena ʻonika a hoʻolauna paha ma mua o ka pale ʻana i ka hōʻino oxidative - kahi hanana i kapa ʻia ʻo "antioxidant paradox" (,).

Hōʻike kekahi mau noiʻi e hōʻike ana i nā lāʻau kiʻekiʻe o nā antioxidant e hoʻonui i kou makaʻi i ka make (,).

No kēia kumu, aʻoaʻo ka hapanui o nā ʻoihana olakino i ka poʻe e hōʻalo i nā mea kōkua antioxidant lāʻau kiʻekiʻe, ʻoiai e pono ana kahi mau aʻo hou aʻe ma mua o ka hiki ʻana o nā hopena paʻa.

ʻO ka ʻai ʻana i ka nui o ka meaʻai anti-antioxidant ka manaʻo maikaʻi loa. Hōʻike nā noiʻi e hōʻemi ana nā meaʻai i nā ʻino oxidative i kahi nui ma mua o nā mea hoʻopiha.

ʻO kahi laʻana, ua hoʻohālikelike kahi noiʻi i nā hopena o ka inu ʻana i ka wai ʻalani-ʻalani a me ka wai kō, a ʻo loko o ia mau mea like ka nui o ka huaora C. Ua ʻike ʻia ua ʻoi aku ka nui o ka mana antioxidant ().

Hōʻike kēia mau hopena i ka hana synergistically o nā mea hoʻohui i nā meaʻai. ʻO ka lawe ʻana i hoʻokahi a i ʻole ʻelua mau meaola hoʻokaʻawale e loaʻa ʻole nā ​​hopena maikaʻi like.

ʻO ke kumumanaʻo maikaʻi loa e hōʻoia i ka lawe ʻana o ka antioxidant kūpono e hahai i ka papaʻai i waiwai i nā mea kanu a me nā huaʻai, a me nā ʻano olakino ʻē aʻe.

Eia nō naʻe, pono paha nā mea hoʻopiha haʻahaʻa, e like me multivitamins, inā hemahema ʻoe i kekahi mau huaora a i ʻole hiki ʻole ke hahai i kahi papaʻai olakino.

Hōʻike nā noiʻi e ʻinoʻino paha ka lawe ʻana i nā mea hoʻohui antioxidant mahele lāʻau kiʻekiʻe. Inā hiki, e kiʻi i kāu lāʻau o nā antioxidant i kēlā me kēia lā mai nā meaʻai āpau, e like me nā huaʻai a me nā mea kanu.

Ke laina lalo

Pono pono ka loaʻa ʻana o ka antioxidant kūpono i ka papaʻai olakino, ʻoiai ke manaʻo nei kekahi mau noiʻi e hoʻopōʻino paha nā lāʻau kō.

ʻO ka hoʻolālā maikaʻi loa ka loaʻa ʻana o kāu lāʻau o nā antioxidant i kēlā me kēia lā mai nā mea kanu kanu olakino, e like me nā huaʻai a me nā mea kanu.