Tshuaj Pleev Tshuaj Piav Qhia Txog Cov Lus Yooj Yim

Zoo Siab

• Cov tshuaj antioxidant yog dab tsi?
• Dawb radicals muaj nuj nqi li cas
• Antioxidants hauv cov zaub mov
• Hom kev noj tshuaj antioxidant
• Koj yuav tsum noj tshuaj antioxidant?
• Hauv qab kab

Tej zaum koj tau hnov ​​ntau ntawm kev hais txog cov tshuaj antioxidant.

Txawm li cas los xij, tsawg tus neeg paub tias lawv yog dab tsi lossis lawv ua haujlwm li cas.

Kab lus no qhia rau koj txhua yam koj xav paub txog tshuaj tua kab mob antioxidant.

Cov tshuaj antioxidant yog dab tsi?

Cov tshuaj antioxidant yog cov lwg me me uas tawm tsam cov dawb radicals hauv koj lub cev.

Dawb radicals yog cov tebchaw uas tuaj yeem tsim kev phom sij yog tias lawv cov qib siab dhau ntawm koj lub cev. Lawv tau txuas rau ntau yam mob, suav nrog mob ntshav qab zib, mob plawv, thiab mob cancer.

Koj lub cev muaj nws cov tshuaj tua kab mob tiv thaiv kom muaj kev tiv thaiv dawb radicals.

Txawm li cas los xij, cov tshuaj tiv thaiv kab mob kuj tseem pom hauv cov zaub mov, tshwj xeeb hauv cov txiv hmab txiv ntoo, zaub, thiab lwm yam nroj tsuag-cog, tag nrho cov zaub mov. Ntau cov vitamins, xws li cov vitamins E thiab C, yog cov tshuaj antioxidant zoo.

Cov tshuaj tiv thaiv kev ua kom zoo nkauj kuj ua lub luag haujlwm tseem ceeb hauv kev tsim khoom noj los ntawm kev ua lub neej txee ntev dua.

Cov tshuaj antioxidants yog cov lwg me me uas tsis tuaj yeem tiv thaiv cov radicals dawb, cov roj ntsha uas tsis ruaj khov uas tuaj yeem cuam tshuam koj lub hlwb.

Dawb radicals muaj nuj nqi li cas

Dawb radicals yog tas li tsim nyob rau hauv koj lub cev.

Yog tsis muaj tshuaj tua kab mob, dawb radicals yuav ua kev puas tsuaj loj sai heev, thaum kawg ua rau tuag.

Txawm li cas los xij, dawb radicals tseem pab ua haujlwm tseem ceeb uas tsim nyog rau kev noj qab haus huv ().

Piv txwv, koj cov kab mob hauv lub cev siv cov dawb radicals los tua cov kab mob ().

Raws li qhov tshwm sim, koj lub cev xav tau kev tswj hwm qee yam ntawm cov dawb radicals thiab antioxidants.

Thaum cov radicals dawb tawm ntau cov kab mob antioxidant, nws tuaj yeem ua rau lub xeev hu ua oxidative kev nyuaj siab.

Cov kev nyuab siab ntev oxidative tuaj yeem ua rau koj cov DNA thiab lwm cov molecules tseem ceeb hauv koj lub cev. Qee lub sij hawm nws txawm ua rau kev tuag ntawm tes.

Kev puas tsuaj rau koj cov DNA ua rau koj muaj feem yuav mob qog nqaij hlav, thiab qee cov kws tshawb fawb tau tso cai tias nws ua lub luag haujlwm tseem ceeb hauv txoj kev laus (,).

Ob peb lub neej muaj sia nyob, kev ntxhov siab, thiab ib puag ncig cov khoom muaj txiaj ntsig los txhawb kom muaj kev ywj pheej dawb dhau thiab oxidative kev nyuaj siab, suav nrog:

• huab cua pa phem
• cov pa luam yeeb
• haus cawv kom tsawg
• co toxins
• ntshav qab zib ntau ntau (,)
• kom ntau ntawm polyunsaturated fatty acids ()
• hluav taws xob, suav nrog kev tshav ntuj ntau dhau
• cov kab mob tua kab mob, fungal, lossis kis
• ntev li ntawm cov hlau, magnesium, tooj, lossis zinc ()
• ntau dhau los yog tsawg dua pa oxygen hauv koj lub cev ()
• kev tawm dag zog thiab lub sijhawm ntev, uas ua rau cov ntaub so ntswg puas ()
• ntev li ntawm kom tsawg ntawm antioxidants, xws li cov vitamins C thiab E ()
• antioxidant tsis txaus ()

Oxidative kev nyuaj siab ntev ua rau muaj kev pheej hmoo ntawm cov txiaj ntsig kev noj qab haus huv tsis zoo, xws li kab mob plawv thiab qee yam mob qog nqaij hlav.

Koj lub cev xav kom muaj kev tshuav nyiaj ntawm cov dawb radicals thiab antioxidant. Thaum qhov kev sib luag no cuam tshuam, nws tuaj yeem ua rau oxidative kev ntxhov siab.

Antioxidants hauv cov zaub mov

Antioxidants yog qhov tseem ceeb rau kev muaj sia nyob ntawm txhua yam muaj sia.

Koj lub cev tsim nws tus kheej antioxidant, xws li lub cev tiv thaiv kab mob antioxidant glutathione.

Nroj tsuag thiab tsiaj, nrog rau tag nrho lwm cov ntaub ntawv ntawm lub neej, muaj lawv tus kheej tiv thaiv kev tiv thaiv dawb radicals thiab oxidative kev puas tsuaj.

Yog li, cov tshuaj tiv thaiv kab mob tau pom nyob hauv tag nrho cov zaub mov ntawm cov nroj tsuag thiab tsiaj keeb kwm.

Kev siv tshuaj tiv thaiv antioxidant kom txaus yog qhov tseem ceeb. Qhov tseeb, koj lub neej nyob ntawm kev noj ntawm qee yam antioxidant - namely, cov vitamins C thiab E.

Txawm li cas los xij, ntau lwm yam tsis tseem ceeb muaj cov tshuaj tiv thaiv kab mob tshwm sim hauv cov zaub mov. Thaum lawv tsis tseem ceeb rau koj lub cev, lawv ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv.

Cov txiaj ntsig kev noj qab haus huv tau cuam tshuam nrog kev noj zaub mov zoo hauv cov nroj tsuag yog qhov tsawg kawg yog ib nrab vim muaj ntau yam tshuaj tiv thaiv kab mob antioxidant uas lawv muab ().

Txiv hmab txiv ntoo, tshuaj yej ntsuab, kas fes, thiab tsaus chocolate yog muaj npe ua qhov zoo ntawm cov tshuaj antioxidant ().

Raws li qee qhov kev tshawb fawb, kas fes yog tib qhov loj tshaj plaws ntawm kev tiv thaiv antioxidant hauv Western kev noj haus, tab sis qhov no yog ib nrab vim ib nrab tus tib neeg tsis noj ntau yam khoom noj uas muaj antioxidant (,).

Nqaij khoom noj thiab ntses kuj tseem muaj cov tshuaj tua kab mob antioxidant, tab sis kom tsawg dua li txiv hmab txiv ntoo thiab zaub (,).

Antioxidants tuaj yeem nce lub txee lub neej ntawm ob qho tib si ntuj tsim thiab ua zaub mov noj. Yog li ntawd, lawv tau nquag siv los ua cov khoom noj ntxiv. Piv txwv li, cov vitamin C feem ntau ntxiv rau cov zaub mov tiav los ua kev tswj hwm ().

Koj cov khoom noj yog qhov ua kom zoo ntawm cov tshuaj tua kab mob, uas muaj nyob hauv cov tsiaj thiab cog khoom noj - tshwj xeeb tshaj yog zaub, txiv hmab txiv ntoo, thiab txiv ntoo.

Hom kev noj tshuaj antioxidant

Antioxidants tuaj yeem raug cais raws li dej-los yog roj-soluble.

Cov dej-soluble antioxidants ua lawv cov dej hauv cov kua hauv thiab sab nraud, hos cov roj-soluble ua feem ntau hauv cov kab mob cell.

Cov tshuaj antioxidant tseem ceeb muaj xws li:

• Vitamin C. Qhov dej-soluble antioxidant yog qhov tseem ceeb ntawm kev noj haus.
• Vitamin E. Qhov no cov roj-soluble antioxidant plays lub luag haujlwm tseem ceeb hauv kev tiv thaiv cell daim nyias nyias tiv thaiv kev puas tsuaj oxidative.
• Flavonoids. Pab pawg ntawm cov nroj tsuag antioxidants muaj ntau cov txiaj ntsig kev noj qab haus huv ().

Ntau yam tshuaj uas tshwm sim los ua cov tshuaj tiv thaiv kab mob antioxidant kuj tseem muaj lwm txoj haujlwm tseem ceeb.

Cov piv txwv tseem ceeb muaj xws li curcuminoids hauv turmeric thiab oleocanthal hauv cov roj nkauj xwb cov roj txiv roj. Cov tshuaj ua hauj lwm raws li antioxidants tab sis kuj muaj hwj chim anti-inflammatory kev ua si (,).

Ntau yam tshuaj tua kab mob antioxidant tshwm sim hauv cov zaub mov, suav nrog flavonoids thiab vitamins C thiab E.

Koj yuav tsum noj tshuaj antioxidant?

Kev noj haus kom tsawg ntawm antioxidants yog qhov tseem ceeb rau kev noj qab haus huv zoo, tab sis ntau dua tsis zoo tas li.

Kev noj tshuaj ntau dhau ntawm cov tshuaj tua kab mob antioxidant tuaj yeem muaj cov tshuaj lom lom thiab tej zaum tseem txhawb kev tiv thaiv oxidative kev puas tsuaj - ib qho kev tshwm sim hu ua "antioxidant paradox" (,).

Qee qhov kev tshawb fawb txawm qhia tau hais tias siv tshuaj tua kab mob antioxidant siab ua rau koj muaj kev pheej hmoo tuag (,).

Vim li no, cov kws paub txog kev noj qab haus huv feem ntau qhia rau tib neeg kom tsis txhob muaj cov tshuaj pab cuam antioxidant ntau, txawm hais tias xav tau kev tshawb fawb ntxiv ua ntej cov lus pom tseeb yuav tuaj yeem ncav cuag.

Noj ntau cov antioxidant-nplua nuj tag nrho cov zaub mov yog lub tswv yim zoo dua. Cov kev tshawb fawb qhia tias cov zaub mov txo oxidative kev puas tsuaj rau ntau dua li cov tshuaj ntxiv.

Piv txwv li, ib txoj kev tshawb fawb tau sib piv cov txiaj ntsig ntawm kev haus ntshav-kua txiv kab ntxwv thiab dej qab zib, ob qho ntawm muaj cov sib npaug ntawm cov vitamin C. Nws pom tias cov kua txiv muaj cov tshuaj tua kab mob ntau dua ().

Cov txiaj ntsig no qhia tau tias cov khoom noj khoom haus sib xyaw ua ke sib luag. Noj ib lossis ob qhov khoom noj tsis haum yuav tsis muaj cov txiaj ntsig zoo ib yam.

Cov tswv yim zoo tshaj plaws kom ntseeg tau txais cov tshuaj antioxidant txaus yog ua raws li kev noj zaub mov ntau nyob hauv ntau cov zaub thiab txiv hmab txiv ntoo, nrog rau lwm cov cwj pwm noj qab haus huv ().

Txawm li cas los xij, cov tshuaj noj qis, xws li multivitamins, yuav muaj txiaj ntsig yog tias koj tsis muaj qee yam khoom noj tsis zoo lossis tsis tuaj yeem ua raws li kev noj zaub mov zoo.

Cov kev tshawb fawb pom tias kev noj cov tshuaj tiv thaiv antioxidant tsis tu ncua yuav ua rau muaj kev phom sij. Yog tias ua tau, nrhiav koj cov tshuaj antioxidant txhua hnub los ntawm tag nrho cov zaub mov, xws li txiv hmab txiv ntoo thiab zaub.

Hauv qab kab

Kev noj tshuaj antioxidant txaus yog qhov tseem ceeb rau kev noj zaub mov zoo, txawm hais tias qee qhov kev tshawb fawb pom tau tias noj tshuaj pab ntau ntxiv yuav muaj kev phom sij.

Cov tswv yim zoo tshaj plaws tau txais koj cov tshuaj antioxidant txhua hnub los ntawm cov khoom noj cog zoo, xws li txiv hmab txiv ntoo thiab zaub.