Ha ba ntse ba ithuta mekhoa ea botsofali, bo-rasaense ba ne ba thahasella li-antioxidants - ke eng le hore na karolo ea bona ke efe ho thibela ho timetsoa ha lisele tsa 'mele. E fumanoe hore ka lebaka la ts'ireletso ea bona, li-antioxidants li khona ho tsosolosa 'mele le ho thibela tsoelo-pele ea maloetse a mangata.
Li-antioxidants ke eng?
Lintho tsa tlhaho kapa tlhaho ea tlhaho e ka sireletsang likokoana-hloko ho li-radicals mahala ke li-antioxidants. E le hore u utloisise karolo ea li-antioxidants le hore na ke eng - mahala ea radicals , u lokela ho ithuta phello ea lintho tse kotsi. Li-radicals mahala li kena 'meleng oa motho:
- Tlas'a tšusumetso ea mahlaseli.
- Ha u tsuba.
- Ha tšilafalo ea moea, metsi.
- Tlas'a tšusumetso ea ultraviolet.
Ka pel'a maemo ana, 'mele o qala ho hlasela limolek'hule tseo elektronike e' ngoe (kapa tse 'maloa) e haellang. E le hore ba fumane botsitso, ba nka elektronike ena lithong tse phetseng hantle. Tlas'a tšusumetso ea li-radicals, lits'ebetso tsa ts'enyo, tse bitsoang "oxidative stress", li qala. Li-antioxidants li khona ho fa li-elektronike tsa tsona likarolo tse senyehileng, ntle le ho lahleheloa ke botsitso.
Ke hobane'ng ha re hloka li-antioxidants?
Tshebetso ea timetso ea litho tse tlas'a liketso tsa radicals mahala li pakoa bakeng sa maloetse a kang:
- Maloetse a likokoanyana.
- Lefu la Alzheimer.
- Parkinsonism.
- Ramatiki le osteochondrosis.
- Li-veic acid.
- Ho hlekefetsoa ha tšireletso ea 'mele ea' mele.
- Matšoao a hlaselang.
- Arterial hypertension.
- Matšoao a lefu la pelo, lefu la pelo la kelello.
- Cataract.
Ho ile ha etsoa liteko tse bontšang hore na ke hobane'ng ha ho hlokahala li-antioxidants. Li hlokahala bakeng sa tsosoloso ea 'mele le ho thusa kalafo le thibelo ea maloetse a mangata a tsoelopele. Tšebeliso ea phekolo ea antioxidant bakeng sa ho tsosolosoa ha lisele, litho le esita le ho thibela tšenyo ea DNA ha kotsi ea ho ba le mafu a futsanehileng, e bontšitse katleho ea eona.
Matlotlo a li-antioxidants
Ha ho hlahlojoa liketso tsa likokoana-hloko tse amanang le liketso tsa li-radicals tsa mahala, kamano e ile ea thehoa pakeng tsa botsofali ba sebōpeho le liphetoho likarolong tsa lefu la atherosclerosis, mofuta oa 2 oa lefu la tsoekere le kankere. Ts'oaetso ena e ne e bakoa ke mafu a ba tsofetseng. Ho tšeloa ha k'holeseterole ka marako a sekepe, ho feto-fetoha ha cell cell ka oncology le ho fokotseha ha insulin kutloisiso ea lefu la tsoekere ho 'nile ha amahanngoa le ho fokotseha ha tšireletso ea antioxidant ho batho ba hōlileng. Mochine oa khato ea li-antioxidants maemong a joalo o bonahala ho tsosolosoa ha mekhoa ea metsoako le tšireletso ea 'mele ho senya.
Antioxidants lijong
Li-Anthocyanins le li-flavonoids li na le lintho tse matla ka ho fetisisa tse thibelang ho thibela matla a tlhaho. Tabeng ena, limela tse nang le tsona li na le sebopeho se nepahetseng bakeng sa sebōpeho sa tlhaho, se li lumellang hore li silafatsoe ka ho feletseng, ho fapana le lisebelisoa tsa maiketsetso. Ketsahalo e phahameng e na le lihlahisoa tse joalo tsa antioxidant:
- sekonopo;
- morara o omisitsoeng;
- borobele;
- litholoana tsa citrus;
- liqhomane;
- meroho, litholoana le monokotsoai: boroeu, batsho, bofubelu le lamunu;
- linate le lipeo;
- tee ea tlhaho le kofi;
- linaoa;
- meroho.
Tabeng ena, mosebetsi oa li-antioxidants lijong li ka theoha ka polokelo e telele, nakong ea ho pheha, ho pheha le ho tima ka metsotso e fetang 15. Ntle ho senya tabeng ena ho fokola. Ka hona, melemo e mengata e tlisoa ke meroho e tala le litholoana, haholo-holo ka mor'a hore ba khaoloe. Ha ho hlakile hore 'mala oa tholoana o boleloa ka ho eketsehileng, e na le li-antioxidant tse ngata.
Antioxidants ka linoko
Tšireletso e kholo ka ho fetisisa ea antioxidant ho lihlahisoa tsa tlhaho e bontšoa ke linoko, le hoja matla a bona a matla a lipepepe a le nyenyane, empa tekanyo ea bokhoni ba ho thibela li-radicals mahala e ka ba makhetlo a makholo ho feta limela tse ngata. Li-antioxidants tse ngata li kenyelletsoa linthong tse joalo:
- li-clove;
- safrone;
- nutmeg;
- sinamone;
- turmeric;
- ginger;
- oregano.
E fana ka thepa ea lisebelisoa tse kang rosemary, antioxidant ea eona e hlophisitsoeng - carnosolic acid. Litokisetso ho tloha ka mokhoa o nepahetseng, ho ntlafatsa mohopolo, pono, ts'oaetso ea masapo. Li-rosemary acid le camphor li matlafatsa 'mele ka mor'a ho hlokofatsoa le ho tsoa likotsi. Bokhoni ba ho mamella radicals e sa lefelloeng bo sebelisoa nakong ea ho khutlisetsa likobo tsa myocardial infarction.
Libaka tse ntle ka ho fetisisa tsa antioxidant
E le ho sireletsa 'mele liphellong tsa lintho tse senyang, ho sireletsa bacha le botle, ho kgothaletswa ho noa seno letsatsi le leng le le leng, li-antioxidants tseo li ka nang le tsona tse ngata. Moeta-pele oa letšoao lena ke cocaa, moo lisebelisoa tsena li leng ka makhetlo a mabeli ho feta veine e khubelu le tee e tala. Ho khothalletsoa ho e noa hoseng ho hong le ho hong ntle le tsoekere, ho chesa lebese le tlaase. Sebakeng sa bobeli ho na le kofi ea lijo-thollo. Har'a makhasi a tee, boholo ba li-antioxidants ka tee e tala.
Veine, empa feela e omileng le ea tlhaho, ka tekanyo ea khalase e le 'ngoe letsatsing e thibela ho thehoa ha mali, ho ntlafatsa lik'hemik'hale, ho thibela botenya le botsofali, ho na le phello e khahlanong le khatello ea kelello. Ho phaella moo, ho bohlokoa ho sebelisa limela tse sa tsoa hatisoa limela tse joalo, tse ruileng li-antioxidants:
- chokeberry;
- litholoana tsa morara;
- garnet;
- Semandarine;
- liapole;
- orange.
Herbs antioxidants
Litlama tse ngata, ka lebaka la boteng ba bioflavonoids, livithamine, li-acids le li-trace elements, li iponahatsa e le li-antioxidants tse matla. Lintho tsena li ithutoa ka ho fetisisa limela tse joalo:
- ginkgo biloba;
- oregano;
- thyme;
- kiprei (maling-tee);
- yarrow;
- chamomile;
- clover;
- motso oa khauta;
- sehlankana;
- calamus ayr;
- clary sage.
Meriana ea setso e tseba hore li-antioxidants ke mokhoa o atlehang oa ho tsosolosa 'mele, kahoo li hloka ho nkoa e le bophelo bo botle le bophelo bo bolelele. Sena ke 'nete ka ho khetheha ho batho ba hōlileng, ha tšebeliso ea meriana e fana ka litla-morao tse ngata, mme limela li-antioxidants li sebetsa ka bonolo le butle-butle, mekhoa e tloaelehileng ea mekhoa ea metsoako.
Li-vithamine antioxidants
Mokhoa o motle ka ho fetisisa oa antioxidants har'a litlolo tsa vithamine ke tocopherol (vithamine E), retinol (vithamine A) le vithamine C, kapa acid ascorbic acid. Ke karolo ea lihlahisoa tse sa tšoaneng le litlama tsa meriana, empa mabapi le likokoana-hloko tse futsanehileng, ka linako tse ling ha li lekaneng ho fana ka phello ea meriana, ka lebaka leo, li-supplement ea mavithamine li khothalletsoa e le ho eketsa lijo tsa letsatsi le leng le le leng.
Vithamine E e sireletsa lisele tsa sele ho tloha timetsong, e thibela botsofali ba letlalo, e sireletsa khahlanong le lefuba le ho thibela ho itšireletsa mafung.
Vithamine A e sireletsa khahlanong le mahlaseli a kotsi, e tsosolosa letlalo le matšoafo, e matlafatsa ts'oaetso, e theola k'holeseterole, e ntlafatsa mahlo.
Vithamine C e sireletsa boko, e fokotsa lehlaka la methapo ea mali mme e susumetsa tlhahiso ea interferon ho sireletsa khahlanong le tšoaetso.
Antioxidants bakeng sa tahlehelo ea boima ba 'mele
E le ho ntlafatsa metabolism ea mafura le ho eketsa phello ea lijo, li-antioxidants li sebelisoa 'me tahlehelo ea boima ba' mele e etsahala ka potlako, 'me maemo a bophelo bo matlafatsoa:
Li-Flavonoids li khothalletsa mafura a tukang le ho tlatsa 'mele ka oksijene. Li na le tee, li-citrus, peel ea liapole, li-plums, diperekisi.
Indole normalizes mokokotlo oa li-hormone le phapanyetsano ea mafura, e ngata k'habeng, haholo-holo ho broccoli.
Choline e sireletsa sebete ho tsoa mafura a mangata, e fokotsa k'holeseterole; Ho na le moo ka cottage chisi, sebete le lentils.
Li-antioxidants lipapaling
Li-antioxidants lijong tsa lipapali li sebelisoa ha ho etsoa li-vithamine, li-microelements tse rarahaneng tse ngata ho eketsa mamello le ho ntlafatsa tshebetso ea lipapali. Ka mor'a koetliso e matla, li-radicals li lokolohile meleng ea mesifa, li khothalletsa khatello ea meriana, 'me tšebeliso ea li-antioxidants e lumella' mele hore o hlaphoheloe kapele, o sireletsa mesifa le ho thusa ho eketsa boima ba bona.
Antioxidants - lintlha le litšōmo
Kaha khopolo ea ho thibela botsofali le ho hlaphoheloa maloetseng a boima e bile e khahlehang haholo, bahlahisi ba lihlahisoa tse sebetsang tsa likokoana-hloko ba e sebelisitse, ho fana ka maikutlo a hore mokeliki ke pheko e joalo e ka bitsoa mofuta oa panacea. Ha e le hantle, lithethefatsi tsena li hlile li ka thibela tšenyo 'meleng, empa esita le li-antioxidants ka ho fetisisa ha li khone ho khutlisa nako ea likokoana-hloko. Le bakeng sa ho thibela maloetse, botsofali ba 'mele, ho phaella ho li-supplement tsa lijo, o hloka lijo tse phetseng hantle le bophelo bo mafolofolo.
Kotsi ea li-antioxidants
Liphuputso tsa saense tsa tšusumetso ea li-antioxidants 'meleng oa motho nako le nako li hanyetsa khopolo ea pele ea hore na e na le thuso efe. Ho tšehetsa sena, lipalo-palo tsa batho ba shoang lihlopheng tse noang meriana ena li boleloa. Mekhoa e fapaneng ea ho hlahloba tšusumetso ho batho e paka hore li-antioxidants le bophelo bo botle hase kamehla maemo a fapaneng. 'Me bakeng sa qeto ea ho qetela ho hlokahala hore u tsoele pele lithuto tsa kliniki.