Antioxidants: zomwe iwo ali, zomwe ali [malingaliro a akatswiri a Vichy]

Zamkatimu

Kodi antioxidants ndi chiyani?

Ma antioxidants amatchedwa zinthu zomwe zimalepheretsa kuukira kwa ma free radicals - mamolekyu osakhazikika omwe amalowa m'thupi kuchokera kunja, makamaka kuchokera ku mpweya woipitsidwa. Ma radicals owopsa aulere amapangidwanso m'thupi lokha - ngati, mwachitsanzo, simukudya bwino kapena kutengeka ndi kuwotchedwa ndi dzuwa.

Ma elekitironi osaphatikizidwa amapangitsa ma radicals aulere kugwira ntchito kwambiri. Iwo "amamamatira" ku mamolekyu ena, kumangiriza yomwe ikusowa ndipo potero imayambitsa kuyamwa kwa okosijeni m'maselo.

Zachidziwikire, thupi lili ndi chitetezo chake cha antioxidant. Koma m'kupita kwa nthawi, imafooketsa, maselo amawonongeka, ndipo matenda amaunjikana mwa iwo. Kenako ma antioxidants amabwera kudzapulumutsa mu zakudya, mavitamini, zakudya zowonjezera komanso zodzoladzola.

Chifukwa chiyani anthu amafunikira ma antioxidants?

Udindo wa antioxidants m'miyoyo yathu sungathe kuwerengedwa. Zimathandizira kuchepetsa kuopsa kwa ma free radicals ndikukonzanso zowonongeka zomwe zayambitsa. Malinga ndi malipoti ena, mphamvu yawo ndi 99%.

Izi ndi zomwe antioxidants amachita.

  • Amakana ma free radicals, kusokoneza njira yowononga oxidation.
  • Limbitsani dongosolo la antioxidant la thupi.
  • Amalepheretsa kuwonongeka kwa zinthu ndi tizilombo toyambitsa matenda ndi mabakiteriya, kotero angagwiritsidwe ntchito ngati zotetezera.
  • Chepetsani zotsatira zoyipa za cheza cha ultraviolet.
  • Zimathandizira pakubwezeretsa metabolism.

Ndi mitundu yanji ya antioxidants yomwe ilipo?

Ma antioxidants amatha kukhala achilengedwe ndipo amalowetsedwa kuchokera ku chakudya (makamaka ndiwo zamasamba ndi zipatso), komanso kuchokera kuzinthu zamasamba.

Akhozanso kupezeka ndi kaphatikizidwe ka mankhwala. Izi ndi mwachitsanzo:

  • mavitamini ambiri;
  • ma enzymes (superoxide dismutase).

Chiyambi cha mankhwala si choyipa. M'malo mwake, zimakupatsani mwayi wopanga mawonekedwe okhazikika azinthu, kuti mukwaniritse ndende yayikulu.

Omenyera kwambiri omwe ali ndi ma free radicals ndi awa:

  • mavitamini A, C ndi E, ofufuza ena amaphatikizanso mavitamini a gulu B;
  • unsaturated mafuta zidulo Omega-3 ndi -6;
  • superoxide dismutase;
  • resveratrol;
  • Coenzyme Q10;
  • akupanga tiyi wobiriwira, pine khungwa, ginkgo biloba;
  • mkaka seramu.

Zomwe zili nazo

Zakudya zokhala ndi ma antioxidants ndizofunikira kuti mutalikitse unyamata ndi kukongola. Tiyeni tiwone zomwe ali nazo.

antioxidants

Zakudya

vitamini C

zipatso za citrus, chiuno cha rose, tsabola wofiira (paprika), sipinachi, masamba atsopano a tiyi

vitamini A

batala, mafuta a nsomba, mkaka, dzira yolk, chiwindi cha nsomba ndi nyama, caviar

Provitamin A (beta carotene)

sipinachi, kaloti, beets, dzungu, apricots, mapichesi, tsabola wofiira, tomato

Vitamini E (tocopherol)

mbewu za chimanga, mafuta a masamba (soya, chimanga, thonje), dzira yolk, masamba, nyemba, nyongolosi yatirigu yamafuta

Vitamini B2 (riboflavin)

mkaka, nyama, dzira yolk, nyemba, yisiti

Vitamini V5 (pantothenic acid)

chiwindi, mtedza, bowa, mphodza, mazira a nkhuku, nandolo, anyezi, kabichi, oatmeal

Vitamini V6

nsomba, sardines, mbewu za mpendadzuwa, tsabola wokoma, mkate wa chinangwa, nyongolosi ya tirigu

Omega-3

nsomba (salmon, tuna, sardines, halibut, pinki salimoni), mafuta a nsomba, nsomba zam'nyanja

Omega-6

mafuta a masamba, mtedza, nthangala za sesame, dzungu

Coenzyme Q10

ng'ombe, herring, nkhuku, nthangala za sesame, mtedza, broccoli

Resveratrol

zikopa zamphesa zakuda, vinyo wofiira

Siyani Mumakonda