Antioxidants: zvavari, zvavari zve [Vichy nyanzvi 'maonero]

Mukati

Chii chinonzi antioxidants?

Antioxidants inonzi zvinhu zvinoderedza kurwiswa kwemahara radicals - mamorekuru asina kugadzikana anopinda mumuviri kubva kunze, kunyanya kubva kumhepo yakasvibiswa. Zvinokuvadza mahara radicals zvakare akaumbwa mumuviri pachawo - kana, semuenzaniso, iwe usingadyi zvakanaka kana kutakurwa nekutsva nezuva.

Erekitironi isina kupetwa inoita kuti mahara radicals ishande zvakanyanya. Ivo "vanonamatira" kune mamwe mamorekuru, vachibatanidza iyo isipo uye nekudaro zvichikonzera oxidative reactions mumaseru.

Ehe, muviri une yayo antioxidant system yekudzivirira. Asi nekufamba kwenguva, inopera simba, masero anokuvadzwa, uye kusagadzikana kunoungana mavari. Ipapo ma antioxidants anouya kuzonunura mukuumbwa kwechikafu, mavhitaminzi, zvekudya zvinowedzera uye zvizorwa.

Sei vanhu vachida antioxidants?

Basa rema antioxidants muhupenyu hwedu harigone kuwandisa. Vanobatsira kuderedza hukasha hwemahara radicals uye kugadzirisa kukuvadzwa kwavakaita. Maererano nemimwe mishumo, kushanda kwavo kuri 99%.

Ndizvo zvinoita antioxidants.

  • Ivo vanoramba mahara radicals, vachikanganisa inoparadza oxidation maitiro.
  • Simbisa muviri wega antioxidant system.
  • Vanodzivirira kuparara kwezvigadzirwa nema microbes uye mabhakitiriya, saka vanogona kushandiswa sekuchengetedza.
  • Deredza zvinokuvadza zvinokonzerwa nemirairo ye ultraviolet.
  • Inobatsira pakudzorerwa kwemetabolism.

Ndeapi marudzi e antioxidants aripo?

MaAntioxidants anogona kunge ari echisikigo uye anopinzwa kubva mukudya (kunyanya miriwo nemichero), pamwe nekubva muzvirimwa.

Vanogonawo kuwanikwa nemakemikari synthesis. Izvi semuenzaniso:

  • mavitamini akawanda;
  • mamwe enzymes (superoxide dismutase).

Kemikari yakabva haisi kukanganisa. Pane zvinopesana, zvinokutendera kuti ugadzire iyo inonyanya kushanda fomu yechinhu, kuti uwane yakanyanya kusungirirwa.

Varwi vanonyanya kushanda vane free radicals ndeiyi:

  • mavhitaminzi A, C uye E, vamwe vatsvakurudzi vanosanganisirawo mavitamini eboka B;
  • unsaturated mafuta acids Omega-3 uye -6;
  • superoxide dismutase;
  • resveratrol;
  • Coenzyme Q10;
  • zvinyorwa zvegreen tea, pine bark, ginkgo biloba;
  • mukaka serum.

Ndezvipi zvigadzirwa zvine iwo

Chikafu chakapfuma mune antioxidants ndicho chaunoda kuti uwedzere hudiki uye runako. Ngationei kuti zvine zvigadzirwa zvipi.

Antioxidants

Zvekudya

vhitamini C

michero ye citrus, rose hips, red bell pepper (paprika), sipinashi, mashizha matsva eti

vhitamini A

bota, mafuta ehove, mukaka, zai yolk, chiropa chehove nemhuka, caviar

Provitamin A (beta carotene)

sipinachi, makarotsi, beet, manhanga, maapricots, mapichisi, mhiripiri tsvuku, matomatisi

Vitamini E (tocopherol)

cereal mhodzi, mafuta emiriwo (soya bean, chibage, cottonseed), zai yolk, muriwo, legumes, mafuta egorosi germ.

Vitamin B2 (riboflavin)

mukaka, nyama, zai yolk, legumes, mbiriso

Vitamin B5 (pantothenic acid)

chiropa, nzungu, howa, derere, mazai ehuku, pizi, hanyanisi, makabheji, oatmeal

Vhitamini V6

salmon, sardines, mhodzi dzesunflower, mhiripiri inotapira, chingwa chebran, germ yegorosi

Omega-3

hove (salmon, tuna, sardines, halibut, pink salmon), mafuta ehove, hove dzegungwa

Omega-6

mafuta emiriwo, nzungu, sesame, mhodzi dzenhanga

Coenzyme Q10

mombe, herring, huku, sesame mhodzi, nzungu, broccoli

Resveratrol

matehwe madema mazambiringa, waini tsvuku

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