Ama-Antioxidants: ukuthi ayini, ayini [umbono wochwepheshe be-Vichy]

Yini ama-antioxidants?

Ama-Antioxidants abizwa ngokuthi izinto ezinciphisa ukuhlaselwa kwama-radicals mahhala - ama-molecule angazinzile angena emzimbeni evela ngaphandle, ikakhulukazi emoyeni ongcolile. Ama-radicals mahhala ayingozi nawo akhiwa emzimbeni ngokwawo - uma, ngokwesibonelo, ungadli kahle noma uthathwe ukushiswa yilanga.

I-electron engabhanqiwe yenza ama-radicals mahhala asebenze kakhulu. “Zinamathela” kwamanye ama-molecule, zinamathisele elahlekile bese ngaleyo ndlela zibangele ukusabela kwe-oxidative kumangqamuzana.

Yiqiniso, umzimba unesistimu yawo yokuzivikela e-antioxidant. Kodwa ngokuhamba kwesikhathi, kuba buthaka, amangqamuzana awonakele, futhi iziyaluyalu zinqwabelana kuwo. Khona-ke ama-antioxidants asiza ekubunjweni kokudla, amavithamini, izithako zokudla kanye nezimonyo.

Kungani abantu bedinga ama-antioxidants?

Indima yama-antioxidants ezimpilweni zethu ayinakulinganiswa ngokweqile. Basiza ukunciphisa ulaka lwama-radicals mahhala futhi balungise umonakalo abadalile. Ngokweminye imibiko, ukusebenza kwabo kungu-99%.

Yilokho okwenziwa ngama-antioxidants.

  • Zimelana nama-radicals mahhala, ziphazamisa inqubo ye-oxidation ebhubhisayo.
  • Qinisa isistimu ye-antioxidant yomzimba.
  • Zivimbela ukubola kwemikhiqizo ngamagciwane namagciwane, ngakho-ke zingasetshenziswa njengezilondolozi.
  • Yehlisa imiphumela eyingozi yemisebe ye-ultraviolet.
  • Faka isandla ekubuyiselweni kwe-metabolism.

Yiziphi izinhlobo zama-antioxidants ezikhona?

Ama-Antioxidants angaba ngemvelaphi yemvelo futhi angenwe ekudleni (ikakhulukazi imifino nezithelo), kanye nasezitshalweni ezikhishwe.

Angabuye atholakale ngokuhlanganisa amakhemikhali. Lesi isibonelo:

  • amavithamini amaningi;
  • amanye ama-enzyme (superoxide dismutase).

Imvelaphi yamakhemikhali ayiyona into embi. Ngokuphambene nalokho, ikuvumela ukuthi udale uhlobo olusebenzayo kakhulu lwento, ukufeza ukugxila okuphezulu.

Ama-fighters asebenza kakhulu anama-radicals mahhala yilawa:

  • amavithamini A, C no-E, abanye abacwaningi bahlanganisa namavithamini eqembu B;
  • unsaturated fatty acids Omega-3 kanye -6;
  • i-superoxide dismutase;
  • i-resveratrol;
  • I-Coenzyme Q10;
  • izingcaphuno zetiye elihlaza, i-pine bark, i-ginkgo biloba;
  • ubisi serum.

Imiphi imikhiqizo equkethe

Ukudla okucebile kuma-antioxidants yilokho okudingayo ukwandisa ubusha nobuhle. Ake sibone ukuthi yiziphi imikhiqizo eziqukethe.

Antioxidants

Ukudla

Vitamin C

izithelo ezisawolintshi, ama-rose hips, i-red bell pepper (i-paprika), isipinashi, amaqabunga etiye amasha

Vitamin A

ibhotela, amafutha enhlanzi, ubisi, isikhuphasha seqanda, isibindi sezinhlanzi nezilwane, i-caviar

I-Provitamin A (i-beta carotene)

isipinashi, izaqathe, beet, ithanga, amabhilikosi, amapentshisi, upelepele obomvu, utamatisi

Uvithamini E (tocopherol)

imbewu ye-cereal, amafutha emifino (ubhontshisi wesoya, ummbila, i-cottonseed), isikhuphasha seqanda, imifino, imidumba, igciwane likakolweni kawoyela

I-Vitamin B2 (riboflavin)

ubisi, inyama, isikhuphasha seqanda, okusanhlamvu, imvubelo

I-Vitamin B5 (i-pantothenic acid)

isibindi, amakinati, amakhowe, udali, amaqanda enkukhu, uphizi, u-anyanisi, iklabishi, i-oatmeal

Uvithamini V6

i-salmon, ama-sardine, imbewu ye-sunflower, upelepele omnandi, isinkwa se-bran, igciwane likakolweni

Omega-3

inhlanzi (i-salmon, i-tuna, i-sardine, i-halibut, i-salmon e-pink), uwoyela wezinhlanzi, ukudla kwasolwandle

Omega-6

amafutha yemifino, amantongomane, imbewu yesesame, imbewu yethanga

Coenzyme Q10

inyama yenkomo, i-herring, inkukhu, imbewu yesesame, amantongomane, i-broccoli

Resveratrol

izikhumba zamagilebhisi ezimnyama, iwayini elibomvu

shiya impendulo