Contents
Tsawon ƙarni da yawa, mutane suna neman mafita ga sirrin adana matasa na har abada, lafiya da kyau na shekaru masu yawa. Kuma a farkon karni na uku, kimiyya ta dauki matakin kwarin gwiwa don warware asirin, bisa ilmi game da radicals masu 'yanci da antioxidants.
Antioxidants sune masu kare jikin mu daga illar abubuwa masu guba wadanda ke da illa ga lafiyar dan adam. Tare da daidai amfani da waɗannan abubuwa, yawan tsufa na jiki yana raguwa, an hana ci gaban cututtukan zuciya, endocrine da oncological cututtuka.
Antioxidant abinci
Janar halaye na antioxidants
Term antioxidants Shekaru 30 da suka gabata, an yi amfani da shi na musamman don nuna abubuwan da ke hana lalata ƙarfe, lalata abinci da sauran abubuwan halitta waɗanda ke cikin abincin gwangwani, kayan kwalliya, da creams.
Kuma a yanzu, shekaru da yawa bayan haka, ka'idar juyin juya halin 'yanci ta bayyana a cikin magani, wanda ya juya duk kafaffun ra'ayoyin game da antioxidants.
Ya bayyana cewa a cikin jikinmu akwai mahaɗan da ake kira free radicals. Suna lalata sel na jiki ta hanyar oxidizing tsarin kwayoyin su.
Tare da wuce haddi na irin waɗannan abubuwa a cikin jiki ne antioxidants ke yaƙi. Antioxidants sun hada da bitamin A, E, C, P, K, bioflavonoids, wasu amino acid masu dauke da sulfur, zinc, jan karfe, selenium, baƙin ƙarfe da barasa a cikin ƙananan adadi.
Bukatar yau da kullun don antioxidants
Dangane da nau'in maganin antioxidant, ana ƙayyade buƙatun sa na yau da kullun ga jiki. Don haka bitamin A wajibi ne ga jiki a cikin adadin 2 MG, E - 25 MG, C - 60 MG, K - 0,25 MG, da sauransu. Ana buƙatar abubuwan da aka gano a cikin adadin daga 0.5 MG (selenium) kuma har zuwa 15 MG (misali, zinc da baƙin ƙarfe).
Bukatar antioxidants yana ƙaruwa:
- Tare da shekaru, lokacin da ikon jiki don samar da abubuwa masu amfani da kansa ya ragu, kuma adadin radicals yana ƙaruwa.
- A ƙarƙashin yanayin muhalli mara kyau (aiki a cikin masana'antu masu haɗari).
- A cikin yanayin ƙara damuwa.
- Tare da babban damuwa na tunani da na jiki.
- A cikin masu shan sigari masu aiki, lokacin da sha na gina jiki ta jiki ya ragu.
Bukatar antioxidants yana raguwa:
Tare da rashin haƙuri ga wasu ƙungiyoyin antioxidants.
Antioxidant sha
Yawancin bitamin da ma'adanai suna da kyau a cikin jiki tare da abinci. Sabili da haka, yawanci ana ba da shawarar ɗaukar rukunin bitamin-ma'adinai bayan abinci.
Kaddarorin masu amfani na antioxidants, tasirin su akan jiki:
Vitamin A da precursor beta-carotene suna daidaita yanayin mucous membranes, inganta yanayin fata da gashi, hana ci gaban cututtukan oncological, kuma suna da mahimmanci don ƙarfafa idanu.
Vitamin C yana da alhakin rigakafi na jiki, yana ƙarfafa tsarin zuciya da jijiyoyin jini, yana yaki da maye gurbi a matakin kwayoyin halitta.
Vitamin E yana da mahimmanci ga tsarin mai juyayi, yana kare ƙwayoyin sel daga lalacewa.
Selenium yana rage oxidation na mai, yana toshe tasirin guba na karafa masu nauyi.
Zinc yana da mahimmanci ga tsarin rigakafi, wajibi ne don haɓakar ƙwayoyin cuta da gyarawa. Zinc yana da tasiri mai kyau akan tsarin endocrine na jiki.
Hulɗa da abubuwa masu mahimmanci
Antioxidants rayayye hulda da juna. Alal misali, bitamin E da C suna ƙarfafa tasirin juna a jiki. Vitamin E yana narkewa sosai a cikin fats, kamar beta carotene. Vitamin C yana narkewa sosai a cikin ruwa.
Alamomin rashin antioxidants a jiki
- rauni;
- ƙara yawan fushi;
- launi na fata;
- rashin kulawa;
- cututtuka masu saurin yaduwa;
Alamomin wuce gona da iri a cikin jiki
Antioxidants da ke shiga jiki daga abinci, idan ya wuce gona da iri, ana fitar da su cikin sauƙi daga jiki da kansu. Tare da wuce haddi a cikin jikin antioxidants da aka ƙera ta hanyar wucin gadi (rakunan bitamin-ma'adinai), yanayin da aka kwatanta a cikin wallafe-wallafen likita kamar yadda hypervitaminosis na iya faruwa, tare da kowane yanayi tare da wasu cututtuka da alamu.
Abubuwan da ke shafar abun ciki na antioxidants a cikin jiki
Abubuwan da ke cikin antioxidants a cikin jiki suna tasiri ga lafiyar mutum gaba ɗaya, shekarunsa da abincinsa.
Yana da wuya a yi la'akari da kyakkyawan tasirin da antioxidants ke da shi a jikinmu. Suna kare jikinmu daga mummunan sakamako na free radicals, ƙarfafa rigakafi da rage jinkirin tsarin tsufa!