Antioxidants: ihe ha bụ, ihe ha bụ maka [echiche ndị ọkachamara Vichy]

Kedu ihe bụ antioxidants?

A na-akpọ Antioxidants ihe ndị na-ewepụ ọgụ nke free radicals - ụmụ irighiri ihe na-esighi ike na-abanye n'ime ahụ site n'èzí, bụ isi site na ikuku emetọtọ. A na-emepụtakwa radicals na-emerụ ahụ n'ime ahụ n'onwe ya - ma ọ bụrụ na, dịka ọmụmaatụ, ị naghị eri nri nke ọma ma ọ bụ na-ebupụ gị na sunbathing.

Eletrọn anaghị agbakọ na-eme ka free radicals na-arụsi ọrụ ike. Ha 'na-arapara' na ụmụ irighiri ihe ndị ọzọ, na-ejikọta nke na-efu efu ma si otú ahụ kpalite mmeghachi omume oxidative na sel.

N'ezie, ahụ nwere usoro nchebe antioxidant nke ya. Ma ka oge na-aga, ọ na-ebelata, mkpụrụ ndụ ndị ahụ na-emebi emebi, na nsogbu na-agbakọta n'ime ha. Mgbe ahụ, antioxidants na-abịa napụta na nhazi nke nri, vitamin, ihe mgbakwunye nri na ihe ịchọ mma.

Kedu ihe kpatara mmadụ ji achọ antioxidants?

Ọrụ nke antioxidants na ndụ anyị enweghị ike ịfefe oke. Ha na-enyere aka belata mbuso agha nke free radicals ma mezie mmebi ha kpatara. Dị ka ụfọdụ akụkọ si kwuo, arụmọrụ ha bụ 99%.

Nke ahụ bụ ihe antioxidants na-eme.

  • Ha na-eguzogide radicals free, na-egbochi usoro oxidation na-ebibi ihe.
  • Mee ka usoro antioxidant nke anụ ahụ sie ike.
  • Ha na-egbochi ire ere nke ngwaahịa site na ụmụ nje na nje bacteria, n'ihi ya enwere ike iji ya mee ihe dị ka ihe nchekwa.
  • Belata mmetụta ọjọọ nke radieshon ultraviolet.
  • Tinye aka na mweghachi nke metabolism.

Kedu ụdị antioxidants dị?

Antioxidants nwere ike ịbụ nke sitere n'okike ma tinye ya na nri (nke bụ akwụkwọ nri na mkpụrụ osisi), yana site na ihe ọkụkụ.

Enwere ike nweta ha site na njikọ kemịkal. Nke a bụ ọmụmaatụ:

  • ọtụtụ vitamin;
  • ụfọdụ enzymes (superoxide dismutase).

Mmalite kemịkalụ abụghị ihe ọghọm. N'ụzọ megidere nke ahụ, ọ na-enye gị ohere ịmepụta ụdị kachasị arụ ọrụ nke ihe ahụ, iji nweta ihe kachasị elu.

Ndị ọgụ kacha arụsi ọrụ ike nwere radicals bụ:

  • vitamin A, C na E, ụfọdụ ndị nchọpụta na-agụnyekwa vitamin nke otu B;
  • unsaturated ọdụdụ asịd Omega-3 na -6;
  • superoxide dismutase;
  • resveratrol;
  • Coenzyme Q10;
  • wepụ tii tii, pine ogbugbo, ginkgo biloba;
  • mmiri ara ehi serum.

Kedu ngwaahịa nwere ha

Nri bara ụba na antioxidants bụ ihe ị chọrọ iji mee ka ntorobịa na ịma mma dị ogologo. Ka anyị hụ ngwaahịa ha nwere.

antioxidants

Ihe oriri

vitamin C

citrus mkpụrụ osisi, rose hips, red mgbịrịgba ose (paprika), akwụkwọ nri, ọhụrụ tii epupụta

vitamin A

bọta, mmanụ azụ, mmiri ara ehi, nkochi ime akwa, imeju azụ na anụmanụ, caviar

Provitamin A (beta carotene)

akwụkwọ nri, karọt, beets, ugu, apricots, piich, ose uhie, tomato

Vitamin E (tocopherol)

Mkpụrụ ọka ọka, mmanụ ihe oriri (soybean, ọka, mkpụrụ owu), nkochi ime akwa, akwụkwọ nri, mkpo, mmanụ ọka wit.

Vitamin B2 (riboflavin)

mmiri ara ehi, anụ, nkochi ime akwa, mkpo, yist

Vitamin B5 (pantothenic acid)

imeju, ahụekere, mushrooms, lentil, akwa ọkụkọ, peas, eyịm, kabeeji, oatmeal

Vitamin B6

salmon, sardines, mkpụrụ osisi sunflower, ose dị ụtọ, achịcha bran, ọka wit

Omega-3

azụ (salmon, tuna, sardines, halibut, salmon pink), mmanụ azụ, nri mmiri

Omega-6

mmanụ ihe oriri, akụ, mkpụrụ sesame, ugu osisi

Coenzyme Q10

beef, azụ asa, ọkụkọ, mkpụrụ sesame, ahụekere, broccoli

Resveratrol

akpụkpọ mkpụrụ vaịn ojii, mmanya uhie

Nkume a-aza