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Tse ka Hare
Li-antioxidants ke eng?
Li-antioxidants li bitsoa lintho tse fokotsang litlhaselo tsa li-radicals tsa mahala - limolek'hule tse sa tsitsang tse kenang 'meleng ho tsoa ka ntle, haholo-holo ho tsoa moeeng o silafetseng. Li-radicals tsa mahala tse kotsi li boetse li thehoa 'meleng ka boeona - haeba, ka mohlala, u sa je hantle kapa u nkoa ke letsatsi.
Elektrone e sa sebetseng e etsa hore li-radicals tsa mahala li sebetse haholo. Li “khomarela” limolek’huleng tse ling, li hokela e sieo ebe ka tsela eo li etsa hore lisele li be le tšebetso ea oxidative.
Ha e le hantle, 'mele o na le tsamaiso ea oona ea antioxidant. Empa ha nako e ntse e ea, ea fokola, lisele lia senyeha, 'me mafu a bokellana ho tsona. Ebe li-antioxidants li tla thusa ka ho hlophisoa ha lijo, livithamini, li-supplement tsa lijo le litlolo.
Ke hobane'ng ha batho ba hloka li-antioxidants?
Karolo ea li-antioxidants bophelong ba rona e ke ke ea fetisoa. Li thusa ho fokotsa mabifi a li-radicals tsa mahala le ho lokisa tšenyo eo li e bakileng. Ho ea ka litlaleho tse ling, katleho ea bona ke 99%.
Ke seo li-antioxidants li se etsang.
- Li hanyetsa li-radicals tsa mahala, li sitisa ts'ebetso e senyang ea oxidation.
- Matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung.
- Li thibela ho bola ha lihlahisoa ke likokoana-hloko le libaktheria, kahoo li ka sebelisoa e le li-preservative.
- Fokotsa liphello tse kotsi tsa mahlaseli a kotsi.
- E kenya letsoho ho tsosoloseng metabolism.
Ke mefuta efe ea li-antioxidants tse teng?
Li-antioxidants li ka ba tsa tlhaho 'me tsa kenngoa lijong (haholo-holo meroho le litholoana), hammoho le lihlahisoa tsa limela.
Li ka boela tsa fumanoa ka metsoako ea lik'hemik'hale. Sena ke mohlala:
- livithamine tse ngata;
- li-enzyme tse ling (superoxide dismutase).
Tšimoloho ea lik'hemik'hale ha se bothata. Ho fapana le hoo, e u lumella ho theha mofuta o sebetsang ka ho fetesisa oa ntho, ho fihlela mahloriso a mangata.
Bahlabani ba mafolofolo haholo ba nang le li-radicals tsa mahala ke:
- livithamine A, C le E, bafuputsi ba bang ba boetse ba kenyelletsa livithamine tsa sehlopha B;
- unsaturated mafura acid Omega-3 le -6;
- superoxide dismutase;
- resveratrol;
- Coenzyme Q10;
- lihlahisoa tsa tee e tala, makhapetla a phaene, ginkgo biloba;
- lebese serum.
Li na le lihlahisoa life
Lijo tse nang le li-antioxidants tse ngata ke seo u se hlokang ho lelefatsa bocha le botle. A re bone hore na li na le lihlahisoa life.
Li-antioxidants | Lijo |
vithamine C | litholoana tsa citrus, letheka la rose, pepere e khubelu ea tšepe (paprika), spinach, makhasi a tee a hloekileng |
vithamine A | botoro, oli ea tlhapi, lebese, yolk ea lehe, sebete sa litlhapi le liphoofolo, caviar |
Provitamin A (beta carotene) | sipinake, lihoete, li-beet, mokopu, apricots, liperekisi, pepere e khubelu, tamati |
Vithamine E (tocopherol) | cereal seeds, vegetable oils (soybean, corn, cottonseed), egg yolk, vegetables, legumes, oil wheat germ |
Vithamine B2 (riboflavin) | lebese, nama, yolk lehe, legumes, tomoso |
Vithamine V5 (pantothenic acid) | sebete, matokomane, li-mushroom, lentile, mahe a khoho, lierekisi, eiee, k'habeche, oatmeal |
Vithamine V6 | salmon, sardine, peo ea soneblomo, pepere e monate, bohobe ba bran, kokoana-hloko ea koro |
Omega-3 | tlhapi (salmon, tuna, sardines, halibut, salmon e pinki), oli ea tlhapi, lijo tsa leoatleng |
Omega-6 | oli ea limela, linate, peo ea sesame, peo ea mokopu |
Coenzyme Q10 | nama ea khomo, herring, khoho, peo ea sesame, matokomane, broccoli |
Resveratrol | makuka a morara o motšo, veine e khubelu |