Antioxidants: Tsim koj lub cev tiv thaiv

Nkag siab txog kev tiv thaiv kab mob: los ntawm kev tshawb fawb rau cov tswv yim tus kheej

1. Lub tshuab hluav taws xob: Yuav ua li cas ittioxidant ua tau haujlwm

 

Dawb radicals yog cov tshuaj tua kab uas muaj cov tshuab hluav taws xob tsis tau. Lawv nrhiav kev ruaj khov los ntawm kev nyiag hluav taws xob los ntawm cov molecules nyob ze-}}}}}}}}}}}}}}}}}} pahins, thiab DNA hauv cov txheej txheem.

Antioxidants ua haujlwm los ntawmDonating Cov Hluav Taws XobTsis muaj kev ua tsis ruaj khov lawv tus kheej, zoo "neutralizing" kev hem thawj.

 

Cov tshuaj antioxidants sib txawv tshwj xeeb hauv cov khoom sib txawv:

 

● Vitamin C- Dej - soluble, ua haujlwm hauv cov ntshav ntshav thiab cov kua ntshav ntxiv, tiv thaiv cov dawb radicals tsim nyob rau hauv cov chaw no.

Vitamin E- Rog - soluble, kos rau ntawm cov xov tooj ntawm tes los tiv thaiv lipids los ntawm oxidation.

● Polyphenols- Cog cov tshuab cog (piv txwv li, anthocyanins, flavonoids) uas tuaj yeem hloov kho lub antioxidant enzyme kev ua si thiab txo qhov mob o.

● Carotenoids- Pigments Zoo li Beta -} carotene thiab zaganthin, tseem ceeb rau kev noj qab haus huv thiab tawv nqaij, feem ntau ua haujlwm nrog rau lwm cov antioxidants.

● Cov teeb meem synard: Piv txwv li, Vitamin C tuaj yeem tsim cov vitamin E tom qab nws neutralizes ib dawb radical, txuas nws cov nyhuv tiv thaiv nws. Qhov no yog vim li cas ntau yam hauv kev noj haus muaj zog tshaj li mega - noj mov ntawm ib qho khoom noj.

 

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2. Kev txiav txim siab ntawm tus lej

 

Cov tshuaj antioxidant zaub mov database cov ntsiab lus hauvmmol rau ib 100gCov. Los txhais:

 

● Tsawg: <2 mmol/100g (e.g., apples)

Matine: 2-5 mmol / 100g (piv txwv li, raspberries)

● Zoo: 6 - {{9+ mmol / 100g (piv txwv li, blueberries, pomegranates)

 

Tsis muaj kev pom zoo thoob ntiaj teb "txhua hnub antioxidant yuav tsum tau," Tab sis cov ntaub ntawv kev ua kom pom kev noj hausNtau dua los yog sib npaug rau 20 mmol / hnubmuaj feem cuam tshuam nrog cov kev pheej hmoo kis tus kab mob ntev. Qhov no tuaj yeem ua tiav los ntawm:

 

4-5 servingsntawm high - antioxidant txiv hmab txiv ntoo / Zaub

Ntxivcov txiv ntoo, legumes, tshuaj ntsuab, thiab cov txuj lom, pab txhawb me me

 

Piv txwv li:

 

2g Blueberries (~ 9 mmol)

◇ 100g Pomegranate (~ 9 mmol)

◇ 50g spinach (~ 1 mmol)

=} twb ~ 19 mmol, ua ntej ntxiv lwm cov zaub mov.

 

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3. Los ntawm kev paub txog kev nqis tes ua: Tsim koj cov nyiaj seem

 

Lub hom phiaj qhia:

 

Kauj ruam 1 - Txheeb xyuas koj cov khoom siv oxidative

 

Txoj kev ua neej nyob: siab {- kev siv ce yam tsis tau rov qab, haus luam yeeb, thiab cawv

Ib puag ncig: Hauv nroog muaj kuab paug, ntau dhau UV kis tau

Cov Kev Noj Qab Haus Huv: Mob mob, qee yam tshuaj

 

Kauj ruam 2 - Ntxiv dag zog rau koj lub network tiv thaiv

 

Kev noj haus: Ntau yam ntawm antioxidant - Cov khoom noj nplua nuj thoob plaws pawg

Kev Ua Neej Nyob Zoo: Kev pw tsaug zog txaus, txo qis kev ntxhov siab, ntsuas kev ua haujlwm ntsuas

Ib puag ncig: txo cov kab mob tsis tsim nyog (piv txwv li, tshuaj pleev thaiv hnub, cua)

 

Kauj ruam 3 - Ua kom zoo rau Bioavailability

 

Khub rog - soluble antioxidants (Vitamin E, carotenoids) nrog cov rog kom muaj kev nqus tau zoo dua

Muab cov xim sib txawv thiab cov khoom lag luam rau cov tshuaj tua kab mob antioxidant spectrum

Xws li cov tshuaj ntsuab / cov txuj lom (tmericer, egano) yog cov boost antioxidant

 

 

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Cov neeg nyiam sib luag

 

Antioxidants tsis yog ib lub mos txwv tsis tau nyiaj {{}} Lawv yog ib feem ntawm aDynamic, Zov - pronged systemCov. Lawv lub zog tiag tiag tawm thaum:

 

◆ Koj sib phim rau koj tus kheej oxidative kev ntseeg profile

◆ Koj muab cov khoom sib xyaw sib xyaw ua ke kom ntau rau cov synergy

◆ Koj sib koom ua ke nrog kev pw tsaug zog, kev txav mus los thiab kev ntxhov siab

 

Qhov no yog li cas antioxidants hloov los ntawm kev ua "daim ntawv lo lus" kom dhau los ua ibTus kheej cov cuab yeej siv nyiajRau ntev - tsis muaj kev noj qab haus huv.

 

Puas yog khov ua kom puas tsuaj rau cov tshuaj tiv thaiv kab mob hauv cov txiv hmab txiv ntoo?

 

Qhov no yog qhov kev xav tsis zoo, tab sis cov pov thawj scientific tiag tiag qhia qhov fab ntxeev. Yog khov tsis ua kev puas tsuaj los ntawm antioxidants - Qhov tseeb los khaws cov khoom siv muaj txiaj ntsig zoo hauv cov khoom noj khoom haus niaj hnub no.

 

Thaum tau hlais, nws cov txiaj ntsig kev noj haus tau pib poob vim lub sijhawm, lub teeb raug, thiab hloov qhov kub. Kev ua lag luam khov khov, txawm li cas los xij, feem ntau tshwm sim txoj cai ntawm lub ncov ntawm ripeness los ntawm cov txheej txheem hu uaNyem -}} sovCov. Txoj kev no qeeb qeeb qeeb poob qis zuj zus.

 

Kev tshawb fawb tau qhia, piv txwv, lub blueberries tuaj yeem khaws cia li txhua tus kuj antioxidants {}}}}} Txawm hais tias tom qab khaws cia khov. Qhov nthuav dav, cov dej khov muaj lead ua cov txheej txheem kom tawg cog cov phab ntsa xovtooj ntawm qee cov tshuaj antioxidants xws li polyphenols thiab carotenoids. Hauv lwm lo lus, peb lub cev yuav pom nws yooj yim dua los nqus cov teb no tom qab khov.

 

 

 

Khov thiab txiv hmab txiv ntoo tshiab hauv smoothies: dab tsi yog qhov sib txawv?

 

Los ntawm cov khoom noj khoom noj khoom haus, muaj qhov sib txawv ntawm kev siv cov txiv ntoo tshiab lossis khov hauv koj lub smoothie. Qhov kev xaiv los rau kom yooj yim thiab kev ntxhib los mos. Raws li tau hais ua ntej, cov txiv hmab txiv ntoo khov tuaj yeem phim - "cov txiv hmab txiv ntoo uas tau taug kev ntev thiab zaum hauv cia.

 

Thaum ua smoothies, khov txiv hmab txiv ntoo muaj ib qho kev ua kom zoo dua: nws tsim cov tuab, txias, uas nyiam cov dej ntws thiab dilute cov as-ham). Txawm hais tias tseem ceeb tshaj plaws, cov txiv hmab mistzer muaj nyob rau xyoo- round, manegoes, thiab cherries tsis muaj teeb meem dab tsi rau lub caij.

 

Tias yog vim li cas thiaj khaws ib lub hnab ntim txiv ntoo hauv koj lub freezer yog qhov yooj yim tab sis muaj zog rau koj ib txwm muaj cov kab ke zoo ib yam li anystatanins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins thiab ellagitannins.

 

 

 

 

Cov txiv hmab txiv ntoo khov puas cuam tshuam cov plab kev noj qab haus huv thiab cov khoom noj muaj txiaj ntsig zoo?

 

Yooj yim heev - Cov txiv hmab txiv ntoo khov tuaj yeem ua tau kev pab txhawb kev noj qab haus huv. Ua ntej, khov khaws tag nrho cov txiv hmab txiv ntoo cov zaub mov noj muaj fiber ntau, uas yog ib qho tseem ceeb tshaj plaws cov zaub mov rau koj lub plab me microbiota. Ob qho tib si soluble thiab insoluble fibers nyob ruaj khov ntawm tsawg kub.

 

Thib ob, raws li tau hais ua ntej, kev tawg ntawm tsob nroj cell phab ntsa thaum khov thiab lwm cov as-ham muaj kev siv tau yooj yim rau cov kab mob plab. Qhov no tso cai rau lawv ferment cov tebchaw no thiab tsim cov saw muaj txiaj ntsig (scfas), xws li lub luag haujlwm tseem ceeb, uas ua lub luag haujlwm tseem ceeb hauv kev ncaj ncees ntawm lub plab zom mov.

 

Piv txwv li, ntxiv khov raskubries lossis blackberries rau koj sawv ntxov {}}} Kuv tseem muaj kev tiv thaiv antioxidant thiab kev zom zaub mov.

 

 

 

 

 

 

 

Ntawv Sawv cev

https://www.mdanderson.org/pocused omfocused {2} }16,U-should-kus-kuve.h13-1592991.html?

 

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https://www.Verywellhealth.com/oxidativeоong22} }351176?

 

 

https://www.gq.com/story/story/getčgeant upget upgeasAntioxidantero665 }av?

 

https://www.elf.com/story/hwhantioxidants "}

 

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