Antioxidants: menene su, menene suke don [ra'ayin masana Vichy]

Contents

Menene antioxidants?

Antioxidants ana kiransu abubuwan da ke kawar da hare-haren radicals kyauta - kwayoyin marasa ƙarfi waɗanda ke shiga jiki daga waje, da farko daga gurɓataccen iska. Har ila yau, ana haifar da radicals masu cutarwa a cikin jiki kanta - idan, alal misali, ba ku ci daidai ba ko kuma a ɗauke ku tare da sunbathing.

Electron da ba a haɗa su ba yana sa radicals kyauta su yi aiki sosai. Suna "manne" ga wasu kwayoyin halitta, suna haɗa abin da ya ɓace kuma suna haifar da halayen oxidative a cikin sel.

Tabbas, jiki yana da nasa tsarin kariya na antioxidant. Amma da shigewar lokaci, yana raunana, sel sun lalace, kuma cuta suna taruwa a cikinsu. Sa'an nan antioxidants zo zuwa ceto a cikin abun da ke ciki na abinci, bitamin, abin da ake ci kari da kayan shafawa.

Me yasa mutane ke buƙatar antioxidants?

Matsayin antioxidants a rayuwarmu ba za a iya ƙima ba. Suna taimakawa wajen iyakance cin zarafi na free radicals da kuma gyara lalacewar da suka yi. A cewar wasu rahotanni, tasirin su shine 99%.

Abin da antioxidants ke yi.

  • Suna tsayayya da radicals masu kyauta, suna katse tsarin iskar oxygen mai lalata.
  • Ƙarfafa tsarin antioxidant na jiki.
  • Suna hana lalata samfuran ta hanyar ƙwayoyin cuta da ƙwayoyin cuta, don haka ana iya amfani da su azaman masu kiyayewa.
  • Rage illolin ultraviolet radiation.
  • Taimakawa wajen dawo da metabolism.

Wadanne nau'ikan antioxidants ne akwai?

Antioxidants na iya zama na asali na asali kuma ana cinye su daga abinci (musamman kayan lambu da 'ya'yan itatuwa), da kuma daga kayan shuka.

Hakanan ana iya samun su ta hanyar haɗin sinadarai. Wannan shi ne misali:

  • yawancin bitamin;
  • wasu enzymes (superoxide dismutase).

Asalin sinadaran ba hasara ba ne. Akasin haka, yana ba ku damar ƙirƙirar nau'in nau'in abu mafi aiki, don cimma matsakaicin matsakaici.

Mafi ƙwaƙƙwaran mayaka tare da masu tsattsauran ra'ayi sune:

  • bitamin A, C da E, wasu masu bincike kuma sun hada da bitamin na rukunin B;
  • unsaturated m acid Omega-3 da -6;
  • superoxide dismutase;
  • resveratrol;
  • Coenzyme Q10;
  • ruwan 'ya'yan itace kore shayi, Pine haushi, ginkgo biloba;
  • ruwan magani.

Waɗanne samfuran sun ƙunshi su

Abinci mai arziki a cikin antioxidants shine abin da kuke buƙatar tsawaita samari da kyau. Bari mu ga samfuran da suka ƙunshi.

antioxidants

Kayan Abinci

Vitamin C

'ya'yan citrus, fure kwatangwalo, jan kararrawa barkono (paprika), alayyafo, sabo shayi ganye

Vitamin A

man shanu, man kifi, madara, kwai gwaiduwa, hanta kifi da dabbobi, caviar

Provitamin A (beta carotene)

alayyafo, karas, beets, kabewa, apricots, peaches, ja barkono, tumatir

Vitamin E (tocopherol)

hatsi, man kayan lambu (waken soya, masara, auduga), gwaiduwa kwai, kayan lambu, legumes, ƙwayar alkama mai

Vitamin B2 (riboflavin)

madara, nama, kwai gwaiduwa, legumes, yisti

Vitamin B5 (pantothenic acid)

hanta, gyada, namomin kaza, lentil, kwai kaza, wake, albasa, kabeji, oatmeal

Vitamin B6

kifi kifi, sardines, sunflower tsaba, zaki da barkono, bran burodi, alkama germ

Omega-3

kifi (salmon, tuna, sardines, halibut, salmon ruwan hoda), mai kifi, abincin teku

Omega-6

man kayan lambu, goro, sesame tsaba, kabewa tsaba

Coenzyme Q10

naman sa, herring, kaza, sesame tsaba, gyada, broccoli

Resveratrol

baki fatun innabi, jan giya

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