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Contents
Waa maxay antioxidants?
Antioxidants waxaa loo yaqaan walxo ka takhalusa weerarrada xagjirka xorta ah - unugyo aan degganayn oo jidhka ka soo gala dibadda, ugu horrayn hawada wasakhaysan. Xagjirrada xorta ah ee waxyeellada leh ayaa sidoo kale ku sameysma jirka laftiisa - haddii, tusaale ahaan, aadan si sax ah u cunin ama aadan ku qaadin qorraxda.
Qalabka elektarooniga ah ee aan lammaane ahayn wuxuu ka dhigaa xagjiriinta xorta ah mid aad u firfircoon. Waxay "ku dheggan yihiin" unugyo kale, iyaga oo ku xiraya midka maqan oo markaa kicinaya falcelinta oksaydhka ee unugyada.
Dabcan, jidhku waxa uu leeyahay nidaam difaaca antioxidant u gaar ah. Laakiin wakhti ka dib, way daciiftaa, unugyadu way dhaawacmaan, khalkhalkuna wuu ku ururaa iyaga. Kadibna antioxidants waxay u yimaadaan samatabbixinta ka kooban cuntada, fiitamiinnada, kaabista cuntada iyo waxyaalaha la isku qurxiyo.
Maxay dadku ugu baahan yihiin antioxidants?
Doorka antioxidant-ka ee nolosheena lama qiyaasi karo. Waxay gacan ka geystaan xaddididda gardarada xagjiriinta xorta ah waxayna hagaajinayaan waxyeelada ay geysteen. Sida ay sheegayaan wararka qaar, waxtarkoodu waa 99%.
Taasi waa waxa ay sameeyaan antioxidants.
- Waxay iska caabiyaan xagjirnimada xorta ah, iyaga oo joojinaya habka oksaydhka wax burburinaya.
- Xooji habka antioxidant-ka ee jirka.
- Waxay ka hortagaan burburka alaabta by microbes iyo bakteeriyada, sidaas darteed waxaa loo isticmaali karaa sida ilaalinta.
- Iska yaree waxyeelada uu leeyahay shucaaca ultraviolet.
- Ka qayb qaado soo celinta dheef-shiid kiimikaad.
Waa maxay noocyada antioxidants ee jira?
Antioxidants waxay noqon kartaa asal dabiici ah oo laga soo nuugo cuntada (sida ugu badan khudaarta iyo miraha), iyo sidoo kale laga soosaaray dhirta.
Waxa kale oo lagu heli karaa isku-dhafka kiimikada. Tani waa tusaale ahaan:
- inta badan fitamiinada;
- qaar ka mid ah enzymes (superoxide dismutase).
Asal ahaan kiimikaad ma aha khasaare. Taas bedelkeeda, waxay kuu ogolaaneysaa inaad abuurto qaabka ugu firfircoon ee walaxda, si loo gaaro diiradda ugu badan.
Dagaalyahannada ugu firfircoon ee leh xagjirka xorta ah waa:
- fitamiinada A, C iyo E, cilmi-baarayaasha qaar ayaa sidoo kale ku jira fiitamiinada kooxda B;
- Asiidh dufan ah oo aan saturated ahayn Omega-3 iyo -6;
- hoos u dhigista superoxide;
- resveratrol;
- Coenzyme Q10;
- laga soosaaray shaaha cagaaran, jilif geed, ginkgo biloba;
- serum caano.
Waa maxay alaabooyinka ay ku jiraan
Cunto qani ku ah antioxidants waa waxa aad u baahan tahay si aad u kordhiso dhalinyarada iyo quruxda. Aynu aragno alaabooyinka ay ku jiraan
antioksidanter | Cuntada |
Vitamin C | miraha liinta, miskaha kor u kacay, basbaaska gambaleelka cas (paprika), isbinaajka, caleemaha shaaha cusub |
Vitamin A | subagga, saliidda kalluunka, caanaha, ukunta ukunta, beerka kalluunka iyo xayawaanka, caviar |
Provitamin A (beta-carotene) | isbinaajka, karootada, dabocase, bocorka, khudaar, fersken, basbaaska cas, yaanyada |
Faytamiin E (tocopherol) | Abuurka badarka, saliidaha qudaarta (soybean, galley, suuf), jaallo, khudaar, digir, jeermiga saliidda |
Vitamin B2 (riboflavin) | caano, hilib, ukun jaallo ah, digir, khamiir |
Vitamin B5 (pantothenic acid) | beerka, lawska, boqoshaada, digirta, ukunta digaaga, digir, basasha, kaabajka, boorashka |
Faytamiin V6 | salmon, sardines, iniinaha gabbaldayaha, basbaaska macaan, rootiga bran, jeermiska qamadiga |
Omega-3 | kalluunka (salmon, tuna, sardines, halibut, salmon pink), saliid kalluunka, cuntada badda |
Omega-6 | saliidda khudradda, lawska, sisinta, iniin bocorka |
coenzymes Q10 | hilibka lo'da, herring, digaaga, sisinta, lawska, broccoli |
Resveratrol | hargaha canabka madow, khamri cas |