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Contents
He aha nā antioxidants?
Ua kapa ʻia ʻo Antioxidants he mau mea e hoʻokaʻawale i ka hoʻouka ʻana o nā radical manuahi - nā molekala paʻa ʻole e komo i ke kino mai waho, mai ka ea haumia. Hoʻokumu ʻia nā radical manuahi ʻino i loko o ke kino ponoʻī - inā, no ka laʻana, ʻaʻole ʻoe e ʻai pono a lawe ʻia paha me ka sunbathing.
ʻO kahi electron i hoʻopaʻa ʻole ʻia e hana i nā radical manuahi. "Pili" lākou i nā molekala ʻē aʻe, e hoʻopili ana i ka mea i nalowale a laila e hoʻoulu ai i nā hopena oxidative i loko o nā pūnaewele.
ʻOiaʻiʻo, aia i ke kino kona ʻōnaehana pale antioxidant. Akā i ka wā lōʻihi, nāwaliwali ia, ua pōʻino nā cell, a hōʻiliʻili nā maʻi i loko o lākou. A laila hele mai nā antioxidants e hoʻopakele i ka haku ʻana o ka meaʻai, nā huaora, nā meaʻai meaʻai a me nā mea hoʻonaninani.
No ke aha e pono ai ke kanaka i nā antioxidants?
ʻAʻole hiki ke hoʻohālikelike ʻia ke kuleana o nā antioxidants i ko mākou ola. Kōkua lākou i ka hoʻopaʻa ʻana i ka huhū o nā radical manuahi a hoʻoponopono i ka pōʻino a lākou i hana ai. Wahi a kekahi mau hōʻike, ʻo ko lākou hopena he 99%.
ʻO ia ka mea e hana ai nā antioxidants.
- Kūʻē lākou i nā radical manuahi, ke hoʻopau nei i ke kaʻina hana oxidation.
- E hoʻoikaika i ka ʻōnaehana antioxidant pono'ī o ke kino.
- Kāohi lākou i ka decomposition o nā huahana e nā microbes a me ka bacteria, no laila hiki ke hoʻohana ʻia e like me nā preservatives.
- E ho'ēmi i nā hopena pōʻino o ka pāhawewe ultraviolet.
- Hāʻawi i ka hoʻihoʻi ʻana i ka metabolism.
He aha nā ʻano antioxidants i laila?
Hiki i nā Antioxidants ke kumu maoli a hoʻokomo ʻia mai ka meaʻai (ʻoi aku ka nui o nā mea kanu a me nā huaʻai), a me nā mea kanu.
Hiki ke loaʻa iā lākou ma ka synthesis kemika. Eia kekahi laʻana:
- ka nui o nā huaora;
- kekahi mau enzymes (superoxide dismutase).
ʻAʻole pōʻino ke kumu kumu kemika. ʻO ka mea ʻē aʻe, hiki iā ʻoe ke hana i ke ʻano ikaika loa o ka waiwai, e hoʻokō i ka ʻike kiʻekiʻe.
ʻO nā mea hakakā ikaika loa me nā radical manuahi:
- nā huaora A, C a me E, aia kekahi mau mea noiʻi i nā huaora o ka hui B;
- nā ʻakika momona ʻole ʻo Omega-3 a me -6;
- superoxide dismutase;
- resveratrol;
- Coenzyme Q10;
- nā ʻāpana o ke kī ʻōmaʻomaʻo, ka ʻili pine, ginkgo biloba;
- waiu waiu.
He aha nā huahana i loaʻa iā lākou
ʻO kahi meaʻai waiwai i nā antioxidants ka mea āu e pono ai e hoʻolōʻihi i ka ʻōpio a me ka nani. E ʻike kākou i nā huahana i loko o lākou.
Antioxidants | Nā mea ʻai |
Vitamin C | hua citrus, pūhaka rose, pepa bele ʻulaʻula (paprika), spinach, lau kī hou |
Vitamin A | ka pata, ka aila i'a, ka waiu, ka hua manu, ke akepaa o ka i'a a me na holoholona, caviar |
Provitamin A (beta carotene) | spinach, kāloti, beets, paukena, apricots, peaches, ʻulaʻula pepa, ʻōmato |
Wikamina E (tocopherol) | ʻanoʻano cereal, ʻaila meaʻai (soybean, kulina, pulu pulupulu), hua hua manu, ʻai, legumes, aila palaoa germ |
Vitamin B2 (riboflavin) | ka waiū, ka ʻiʻo, ka hua manu, nā legumes, ka hū |
Vitamin B5 (pantothenic acid) | ate, pīkī, halo, lentila, hua moa, pī, aniani, kāpeti, oatmeal |
ʻO Wikamina V6 | iʻamona, sardines, nā hua sunflower, nā pepa ʻono, ka berena bran, ka hua palaoa |
Omega-3 | iʻa (salmon, tuna, sardines, halibut, pink salmon), ʻaila iʻa, kai kai |
Omega-6 | ʻaila ʻaila, nati, hua sesame, hua ʻukena |
Coenzyme Q10 | pipi, herring, moa, hua sesame, peanuts, broccoli |
Resveratrol | ʻili hua waina ʻeleʻele, waina ʻulaʻula |