Li-antioxidants li Hlalosoa ka Mekhoa e Bonolo

Litaba

• Li-antioxidants ke eng?
• Li-radicals tsa mahala li sebetsa joang
• Li-antioxidants lijong
• Mefuta ea li-antioxidants tsa lijo
• Na u lokela ho nka li-antioxidant supplements?
• Ntlha ea bohlokoa

Mohlomong u kile oa utloa ho buuoa haholo ka li-antioxidants.

Leha ho le joalo, ke batho ba fokolang ba tsebang seo ba leng sona le hore na ba sebetsa joang.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka li-antioxidants.

Li-antioxidants ke eng?

Li-antioxidants ke limolek'hule tse loantšang li-radicals tsa 'mele oa hau mahala.

Li-radicals tsa mahala ke metsoako e ka bakang kotsi haeba maemo a bona a phahame haholo 'meleng oa hau. Li amana le maloetse a mangata, ho kenyelletsa lefu la tsoekere, lefu la pelo le mofetše.

'Mele oa hau o na le ts'ireletso ea ona ea antioxidant ho boloka li-radicals tsa mahala li laoloa.

Leha ho le joalo, li-antioxidants li fumaneha lijong, haholo litholoana, meroho le lijong tse ling tse thehiloeng limela. Li-vithamine tse 'maloa, joalo ka livithamini E le C, ke li-antioxidants tse sebetsang.

Lithibelo tsa antioxidant le tsona li bapala karolo ea bohlokoa tlhahisong ea lijo ka ho eketsa bophelo ba shelefo.

Antioxidants ke limolek'hule tse fokotsang maqhubu a mahala, limolek'hule tse sa tsitsang tse ka lematsang lisele tsa hau.

Li-radicals tsa mahala li sebetsa joang

Li-radicals tsa mahala li lula li etsoa 'meleng oa hau.

Ntle le li-antioxidants, li-radicals tsa mahala li ka baka likotsi tse mpe kapele haholo, mme qetellong tsa baka lefu.

Leha ho le joalo, li-radicals tsa mahala li boetse li sebeletsa mesebetsi ea bohlokoa e bohlokoa bakeng sa bophelo bo botle ().

Mohlala, lisele tsa hau tsa 'mele tsa ho itšireletsa mafung li sebelisa li-radicals tsa mahala ho loants'a mafu ().

Ka lebaka leo, 'mele oa hau o hloka ho boloka li-radicals tsa mahala le li-antioxidants.

Ha li-radicals tsa mahala li feta li-antioxidants, li ka lebisa ho mmuso o bitsoang khatello ea oksijene.

Ho imeloa kelellong nako e telele ho ka senya DNA ea hau le limolek'hule tse ling tsa bohlokoa 'meleng oa hau. Ka linako tse ling e bile e lebisa lefung la sele.

Tšenyo ea DNA ea hau e eketsa menyetla ea ho tšoaroa ke mofetše, mme bo-rasaense ba bang ba boletse hore e bapala karolo ea bohlokoahali botsofaling (,).

Mekhoa e mengata ea bophelo, khatello ea maikutlo le maemo a tikoloho a tsejoa ho khothaletsa popo e fetelletseng ea mahala le khatello ea mali, ho kenyelletsa:

• tšilafalo ea moea
• mosi wa sakerete
• ho noa joala
• chefo
• maemo a phahameng a tsoekere maling (,)
• ho ja haholo mafura a polyunsaturated ()
• radiation, ho kenyelletsa le ho chesoa haholo ke letsatsi
• tšoaetso ea baktheria, fungal kapa vaerase
• ho ja tšepe, magnesium, koporo kapa zinki ka tsela e feteletseng ()
• oksijene e ngata haholo kapa e nyane haholo 'meleng oa hau ()
• boikoetliso bo matla le ba nako e telele, bo bakang tšenyo ea lisele ()
• ho ja haholo li-antioxidants, joalo ka livithamini C le E ()
• khaello ea antioxidant ()

Ho imeloa kelellong ka nako e telele ho lebisa kotsing e kholo ea liphello tse mpe tsa bophelo bo botle, tse kang lefu la pelo le mefuta e meng ea kankere.

'Mele oa hau o hloka ho boloka botsitso lipakeng tsa li-radicals tsa mahala le li-antioxidants. Ha tekano ena e ferekanngoa, e ka lebisa khatellong ea mali.

Li-antioxidants lijong

Li-antioxidants li bohlokoa molemong oa ho phela ha lintho tsohle tse phelang.

'Mele oa hau o iketsetsa li-antioxidants, joalo ka cellular antioxidant glutathione.

Limela le liphoofolo, hammoho le mefuta eohle ea bophelo, li na le ts'ireletso ea tsona khahlano le li-radicals tsa mahala le tšenyo ea oxidative.

Ka hona, li-antioxidants li fumaneha lijong tsohle tse tsoang limeleng le liphoofolong.

Ho ja antioxidant e lekaneng ho bohlokoa. Ebile, bophelo ba hau bo ipapisitse le ho noa li-antioxidants tse ling - e leng livithamini C le E.

Leha ho le joalo, li-antioxidants tse ling tse ngata tseo e seng tsa bohlokoa li hlaha lijong. Le ha li sa hlokahale bakeng sa 'mele oa hau, li bapala karolo ea bohlokoa ho bophelo bo botle ka kakaretso.

Melemo ea bophelo bo botle e amanang le lijo tse nang le limela tse ngata bonyane ke karolo ea li-antioxidants tseo ba fanang ka tsona ().

Li-monokotsoai, tee e tala, kofi le chokolete e lefifi li tumme ka ho ba mehloli e metle ea li-antioxidants ().

Ho ea ka liphuputso tse ling, kofi ke mohloli o le mong o moholo ka ho fetisisa oa li-antioxidants lijong tsa Bophirimela, empa hona ke hobane motho ea tloaelehileng ha a je lijo tse ngata tse nang le li-antioxidant (,).

Lihlahisoa tsa nama le tlhapi le tsona li na le li-antioxidants, empa hanyane ho feta litholoana le meroho (,).

Li-antioxidants li ka eketsa sethala sa bophelo ba lijo tsa tlhaho le tse sebetsitsoeng. Ka hona, li sebelisoa khafetsa e le lisebelisoa tsa lijo. Mohlala, vithamine C hangata e eketsoa lijong tse sebelisitsoeng ho sebetsa e le mokhoa oa ho boloka ().

Lijo tsa hau ke mohloli oa bohlokoa oa li-antioxidants, tse fumanoang lijong tsa liphoofolo le tsa limela - haholo-holo meroho, litholoana le monokotsoai.

Mefuta ea li-antioxidants tsa lijo

Antioxidants e ka aroloa ka metsi kapa a qhibilihang mafura.

Li-antioxidants tse qhibilihang metsing li etsa liketso tsa tsona ka har'a lisele tse kahare le tse kantle, athe tse qhibilihang mafura li sebetsa haholo-holo liseleng tsa sele.

Li-antioxidants tsa bohlokoa lijong li kenyelletsa:

• Vithamine C. Antioxidant ena e qhibilihang ka metsing ke limatlafatsi tsa bohlokoa lijong.
• Vithamine E. Antioxidant ena e qhibilihang ka mafura e bapala karolo ea bohlokoa ho sireng lera la lisele khahlano le tšenyo ea oxidative.
• Li-flavonoids. Sehlopha sena sa li-antioxidants tsa limela se na le litlamorao tse ngata tse ntle tsa bophelo bo botle ().

Lintho tse ngata tse etsahalang e le li-antioxidants le tsona li na le mesebetsi e meng ea bohlokoa.

Mehlala e tsebahalang e kenyelletsa li-curcuminoids ka turmeric le oleocanthal ka oli ea mohloaare e sa tsoaloang. Lintho tsena li sebetsa joalo ka li-antioxidants empa hape li na le tšebetso e matla e khahlanong le ho ruruha (,).

Mefuta e mengata ea li-antioxidants e hlaha lijong, ho kenyeletsoa flavonoids le livithamini C le E.

Na u lokela ho nka li-antioxidant supplements?

Ho ja lijo tsa li-antioxidants ho bohlokoa molemong oa bophelo bo botle, empa ho feta ha ho molemo kamehla.

Ho ja haholo li-antioxidants tse ka thoko ho ka ba le litlamorao tse chefo ebile ho ka ba ha khothalletsa ho fapana le ho thibela tšenyo ea oxidative - e leng ntho e makatsang e bitsoang "antioxidant paradox" (,).

Liphuputso tse ling li bile li bontša hore litekanyetso tse phahameng tsa li-antioxidants li eketsa kotsi ea lefu (,).

Ka lebaka lena, litsebi tse ngata tsa bophelo bo botle li eletsa batho ho qoba litlatsetso tse phahameng tsa antioxidant, leha lithuto tse ling li hlokahala pele liqeto tse tiileng li ka fihlelleha.

Ho ja lijo tse ngata tse nang le antioxidant ke mohopolo o betere haholo. Liphuputso li bonts'a hore lijo li fokotsa tšenyo ea oxidative ho feta tekanyetso.

Mohlala, phuputso e 'ngoe e ile ea bapisa litlamorao tsa ho noa lero la lamunu ea lamunu le metsi a tsoekere, tseo ka bobeli li neng li na le vithamine ea C e lekanang ka bongata.

Liphetho tsena li fana ka maikutlo a hore metsoako ea lijo e sebetsa ka ho hokahana. Ho nka limatlafatsi tse le 'ngoe feela kapa tse peli ho ka se be le litlamorao tse tšoanang.

Leano le letle ka ho fetisisa la ho netefatsa phepelo e lekaneng ea antioxidant ke ho latela lijo tse nang le meroho le litholoana tse fapaneng, hammoho le litloaelo tse ling tse phetseng hantle ().

Leha ho le joalo, li-supplement tse nang le tekanyetso e tlase, joalo ka li-multivitamine, li ka ba molemo haeba o haelloa ke limatlafatsi tse itseng kapa o sa khone ho latela phepo e nepahetseng.

Liphuputso li fana ka maikutlo a hore ho noa li-antioxidant khafetsa ho ka ba kotsi. Haeba ho khonahala, fumana tekanyo ea hau ea letsatsi le letsatsi ea li-antioxidants lijong tsohle, joalo ka litholoana le meroho.

Ntlha ea bohlokoa

Ho ja lijo tse nang le antioxidant ho lekaneng ho bohlokoa lijong tse nepahetseng, leha lithuto tse ling li bontša hore litlatsetso tse phahameng li ka ba kotsi.

Morero o motle ka ho fetisisa ke ho fumana tekanyo ea hau ea letsatsi le letsatsi ea li-antioxidants lijong tse phetseng hantle tsa limela, joalo ka litholoana le meroho.