ʻO nā antioxidants nā mea kūlohelohe e pale a hoʻopaneʻe paha i ka pōʻino o nā cell i hana ʻia e ka oxidation. Ma waena o nā meaʻai i loaʻa nā antioxidants, nā huaʻai e like me ka apple, blackberry, blueberry, cherry, cranberry, alani, peach plum, raspberry, ʻulaʻula waina, strawberry; nā mea kanu e like me ka spinach, broccoli, nā ʻōmato, nā aniani ʻulaʻula, ke kāpeti a me nā mea inu e like me ke kī ʻōmaʻomaʻo, ke kī ʻeleʻele, ke kofe. ʻO nā kumu maikaʻi loa o nā antioxidants he mau mea kanu a me nā huaʻai. ʻO ka ʻai ʻana i nā meaʻai waiwai antioxidant e hoʻoikaika i ka pale ʻana a hoʻolōʻihi i ke ola.
He aha ka Antioxidant?
No ka hoʻomaopopo ʻana i ke ʻano o ka antioxidant, pono e hoʻomaka mai ka pae mole.
E like me kāu e ʻike ai, ua hana ʻia nā mea a pau i ke ao holoʻokoʻa i nā ʻātoma. ʻO nā ʻātoma he mau pūhui i hoʻokumu ʻia e kahi hui o nā electrons e hoʻopuni ana i kahi nucleus i loaʻa nā protons a me nā neutrons. ʻO nā protons (nā pōpō ʻulaʻula) i loko o ka nucleus e lawe i ka hoʻopiʻi maikaʻi (+), aʻo nā pōpō polū he mau electrons e lawe ana i ka hoʻopiʻi ʻino (-). Ke hoʻopaʻa like ʻelua a ʻoi aku paha nā ʻātoma, lilo lākou i mea a mākou i ʻike ai he mau mole.
Hoʻokumu ʻia ke kino o ke kanaka i nā mea e like me nā protein, nā momona a me ka DNA, a ʻo kēia mau molekele nui wale nō me nā kakini, nā haneli a i ʻole nā tausani o nā mana i hui pū ʻia. Mālama nā kānaka a me nā mea ola ʻē aʻe i ko lākou mau hale a me nā hana ma o nā hopena kemika. ʻO nā hopena kemika a pau e pono ai ke mālama i ke ola i kapa ʻia he metabolism.
I loko o kēia mau hana kemika, hoʻokaʻawale ʻia nā molekala nui i nā molekala liʻiliʻi a hoʻonohonoho ʻia nā molekala liʻiliʻi i nā molekala nui. No ka paʻa o ka mole, pono e loaʻa ka nui o nā electrons. Inā nalowale ka mole i kahi electron, lilo ia i radical manuahi.
ʻO nā radical manuahi ʻaʻole paʻa, nā molekala uila i hoʻopaʻa ʻia i loko o nā pūnaewele e hiki ke hana a hoʻopōʻino i nā molekala ʻē aʻe (e like me DNA). Hiki iā lākou ke hana i nā hopena kaulahao kahi e lilo ai nā molekala a lākou e hōʻino ai i nā radical manuahi. Inā nalo ka mole i ka electron a lilo i radical manuahi, komo ka mole antioxidant a hoʻokuʻu wale iā ia, e hoʻokuʻu ana i kahi electron. Hāʻawi lākou i nā electrons i nā radical manuahi e hoʻokaʻawale iā lākou a pale iā lākou mai ka hana ʻino.
He aha ka hana a Antioxidant?
ʻO nā antioxidants, he mea maikaʻi loa i ko mākou olakino, e hoʻoikaika i ka ʻōnaehana pale. Hoʻopau pū ia i nā radical manuahi a hoʻemi i ke kaumaha oxidative. Kāohi ia i ka pōʻino DNA e hiki mai ana i loko o nā pūnaewele.
Hoʻokumu mau ʻia nā radical manuahi i ka metabolism. Me ka ʻole o nā antioxidants, luku koke lākou i ko mākou kino.
Eia nō naʻe, loaʻa i nā radical manuahi nā hana koʻikoʻi e pono ai ko mākou ola. No ka laʻana, hoʻohana nā pūnaewele immune o ke kino i nā radical manuahi e pepehi i ka bacteria e hoʻāʻo nei e hoʻopōʻino iā mākou. E like me nā mea he nui i ke kino, ʻo ka mea e pono ai mākou he kaulike. E like me ka mālama ʻana i ka nui o nā radical manuahi me ka nui o nā antioxidants ...
Ke hoʻopilikia ʻia kēia kaulike, hoʻomaka nā mea e hele hewa. Ke ʻoi aku ka nui o nā radical manuahi ma mua o nā antioxidants, loaʻa kahi maʻi i kapa ʻia ke kaumaha oxidative. ʻO ke koʻikoʻi oxidative I loko o kēia manawa, hiki ke hōʻino nui ʻia nā molekala koʻikoʻi o ke kino, i kekahi manawa e make ai ke kino.
Nui nā kumu koʻikoʻi a me nā ʻano nohona e hoʻonui nui i ka hoʻokumu ʻana o nā radical manuahi. ʻO nā kūlana e hoʻoulu ai i ke koʻikoʻi oxidative penei:
Hōʻalo ke ea
E puhi
Ka inu waiʻona
nā meaʻawaʻawa
kiʻekiʻe o ke kō koko koko
ʻO ka ʻai ʻana i nā waikawa momona polyunsaturated
ʻO ka hoʻoheheʻe ʻana ma muli o ka nui o ka lā
ʻO nā maʻi i lawe ʻia e ka bacteria, fungi a i ʻole nā maʻi
ʻO ka lawe nui ʻana i ka hao, ka magnesium, ke keleawe a i ʻole ka zinc
Liʻiliʻi ka oxygen i loko o ke kino
Nui loa ka oxygen i loko o ke kino
ʻO ka hoʻoikaika kino a lōʻihi e hoʻopōʻino i ke kino
ʻO ke koʻikoʻi oxidative lōʻihi e hoʻonui i ka pilikia o nā kūlana olakino e like me ka maʻi puʻuwai a me kekahi mau ʻano maʻi kanesa. Ua manaʻo ʻia hoʻi e kōkua i ka ʻelemakule. Ma muli o ke kaumaha oxidative, nā maʻi e like me:
I ka maka - Ke kumu o ka cataracts a me ka degeneration macular.
I loko o ka puʻuwai - Ke kumu o ke koko kiʻekiʻe a me ka puʻuwai puʻuwai.
I ka lolo — ke kumu o ka ma'i o Alzheimer a me ka ma'i o Parkinson.
I loko o nā ami - Ke kumu o ka maʻi arthritis.
I loko o ka māmā - ke kumu o ka hānō a me ka bronchitis mau.
I loko o nā puʻupaʻa - Ke kumu o ka hiki ʻole o ka puʻupaʻa.
No ke aha he mea nui nā antioxidants?
Mālama nā antioxidants i ke ola o nā mea ola a pau. Ke hakakā nei lākou i nā radical manuahi e hoʻoweliweli koʻikoʻi i ko mākou olakino. Hoʻopuka ke kino kanaka i kāna mau antioxidants, no ka laʻanaglutathionehua mai.
ʻO nā mea kanu, nā holoholona, a me nā ʻano ʻano ola ʻē aʻe he pale ponoʻī lākou i nā radical manuahi a me nā pōʻino oxidative i hana ʻia e lākou. No laila, loaʻa nā antioxidants ma kahi kokoke i nā mea kanu a me nā meaʻai holoholona.
He mea nui ka loaʻa ʻana o nā antioxidants mai ka meaʻai. ʻO kaʻoiaʻiʻo, pili ko mākou ola i kekahi mau antioxidants, no ka laʻana; Pili ia i ka lawe ʻana i ka huaora C a me ka huaora E. He kumu waiwai nā mea kanu ma kēia ʻano. Loaʻa i nā huahana ʻiʻo a me nā iʻa nā antioxidants, akā ʻoi aku ka liʻiliʻi ma mua o nā huaʻai a me nā mea kanu.watermelonLoaʻa iā ia kahi mana antioxidant kiʻekiʻe.
Nānā ʻia nā antioxidants i ʻekolu pūʻulu e like me nā phytochemicals, nā huaora a me nā enzymes. Loaʻa i kēlā me kēia hui nā subgroups. ʻO nā ʻano o nā antioxidants:
Phytochemical
ʻO nā phytochemical nā mea kanu-mea kanu, ʻo kekahi o ia mau mea he antioxidants ikaika loa. Hoʻoikaika lākou e kōkua i nā mea kanu e hoʻololi i ka ʻike ʻana i ke kukui ultraviolet a me nā mea ʻona ʻē aʻe. ʻO ka ʻai ʻana i nā mea kanu e pōmaikaʻi i ko mākou kino. Nā laʻana o nā phytochemical; Hiki ke hāʻawi ʻia nā carotenoids, saponins, polyphenols, phenolic acids, flavonoids.
huaora
Lawe ko mākou kino i kekahi o nā huaora mai nā huaʻai a me nā mea kanu a hana i kekahi o ia mau mea ma kāna iho. nā huaora antioxidant; Me ka huaora A, ka huaora C, ka huaora E a me ka huaora D ka coenzyme Q10.
nā'ūhū
ʻO nā enzymes nā ʻano antioxidants a mākou e hana ai i loko o ko mākou kino mai ka protein a me nā minela a mākou e ʻai ai me kā mākou ʻai i kēlā me kēia lā. ʻo kahi laʻana; superoxide dismutase (SOD), glutathione peroxidase, glutathione reductase a me nā catalases.
Nā Pōmaikaʻi Antioxidant
Ke hakakā nei i ke kaumaha oxidative
ʻO ka oxidation kahi hana kūlohelohe. ʻO nā meaʻai me nā antioxidantsMālama ka ʻai ʻana mai nā radical manuahi haʻahaʻa e hoʻoulu ai i ke kaumaha oxidative.
Kāohi i ka mumū
Hoʻopau nā Antioxidants i ka mumū.Alpha lipoic acidLoaʻa iā ia nā waiwai anti-inflammatory e hoʻonui i ke kahe koko. Ma kēia ʻano, kōkua ia e hōʻemi i ka haki a me nā wrinkles ma ka ʻili.
Hāʻawi i ka ʻili ʻili
Hoʻololi nā antioxidants i nā hopena o ka ʻelemakule o ka ʻili. Mālama ia i ke olakino o ka ʻili a kōkua i ka hoʻoulu hou ʻana i nā cell. Hoʻohana ʻia kahi antioxidant e like me coenzyme Q-10 i nā huahana nani e hōʻemi i nā wrinkles maka.
Hoʻopau i nā ʻōpala
Kōkua nā antioxidants i ka ho'ōla ʻana i ka ʻili ma ka ʻāpana o ka maka.
Hoʻoponopono i ka pōʻino o ka lā
ʻO nā antioxidants e like me ka selenium, ka huaora C, a me ka huaora E pale mai ka pōʻino o ka ʻili i ka lā. Hiki i nā kukuna UV ke hōʻino i nā ʻili o ko mākou kino. ʻO ka pōʻino o ka lā e hoʻopōʻino i ka ʻili.
Kōkua nā antioxidants i ke kahe o ke koko a hoʻoulu i ka ulu ʻana o nā cell hou. Kōkua kēia i ka ʻili e nānā ʻōpio a ʻālohilohi. Loaʻa i nā huahana mālama ʻili e like me nā mea hoʻomaʻemaʻe a me nā moisturizers ka nui o nā antioxidants.
Hoʻemi i nā hōʻailona o ka ʻelemakule e like me nā wrinkles
Loaʻa i nā antioxidants nā pōmaikaʻi no ka ʻili. Hoʻonui ia i ka wikiwiki o ka ʻōnaehana hoʻoponopono ʻili, hoʻomaʻemaʻe i ka ʻili a pale i ka pōʻino o ka ʻili. ʻO nā huaora antioxidant i kūpono i kēia ʻano he mau huaora C a me E.
Pale mai nā maʻi puʻuwai
Mālama nā Antioxidants i nā maʻi puʻuwai ke mālama lākou i ka pae radical manuahi i loko o ko mākou kino i ke kaulike.
Kāohi i ke kanesa
Nā AntioxidantHe mea maikaʻi ia i ka pale ʻana i nā maʻi kanesa. No ka mea, hoʻopōʻino nā radical manuahi i ke kino, ka hopena o ke kanesa.
Pono no ke olakino lauoho
ʻO kekahi o nā wahi o ka hana o nā antioxidants ke olakino o ka lauoho. No ka hāʻawi ʻana i nā pono antioxidant i ka lauoho, hiki iā ʻoe ke hana i kēia: E kau i ke kī ʻōmaʻomaʻo wela i kou poʻo. Hana ʻelua ʻeke kī ʻōmaʻomaʻo i loko o ke aniani wai. E waiho ma ke poʻo no hoʻokahi hola a laila holoi. kī ʻōmaʻomaʻo,lauoho lauohoLoaʻa iā ia nā pono antioxidant e kōkua i ka pale ʻana
Hoʻoikaika i ke kahe koko
ʻO nā antioxidants, ʻoi loa i ka ʻōmaʻomaʻo ʻōmaʻomaʻo, e hoʻolalelale i ke kahe koko a hoʻonui i ka metabolism o ke kelepona. ʻili ʻili,huehue a he mea pono i ka pale ʻana mai nā wrinkles.
Hoʻomaikaʻi i ka hoʻomanaʻo
Hoʻonui ka Antioxidant i ka hoʻomanaʻo a hoʻemi i ka pilikia o ka dementia. Hoʻomaikaʻi pū ia i ke olakino vascular. Hoʻonui i ka hāʻawi ʻana i ka oxygen a me nā meaʻai i ka lolo.
Hana nā Antioxidants ma ke ʻano he mea hoʻoponopono i ka ʻōnaehana nū waena. No laila, pale ia i ka mumū a hoʻoikaika i ke olakino cognitive.
Pono i ka mālama ʻana i ka arthritis
Ua ʻike ʻia he mea nui nā antioxidants no ka mālama ʻana i ka maʻi arthritis. Ua ʻike ʻia kahi noiʻi hiki i ka hana antioxidant ke hoʻomaikaʻi i nā hōʻailona lapaʻau o ka rheumatoid arthritis a hāʻawi i ka hōʻoluʻolu. No ka mea, pale ka antioxidants i ka mumū.
Pono no ke ola o ka maka
ʻO nā huaora antioxidant kiʻekiʻe, pili i ka makahikihoʻohaʻahaʻa macular a me nā pilikia ʻike ʻē aʻe mai ka holomua ʻana a me ka hoʻohuli ʻana iā lākou. I kēia hihia, ʻoi aku ka maikaʻilutein a me zeaxanthin he mau antioxidants.
Hoʻoikaika i ka palekana
Ua ʻike mākou ʻo ka ʻai ʻana i nā huaʻai a me nā mea kanu e hoʻonui i ka pale ʻana. ʻO nā antioxidants e like me nā huaora A, C, E a me nā carotenoids e hoʻoikaika i ka palekana.
Pono no ke ola o ke ake
Hiki pinepine nā pilikia o ke ake i ka wā e hoʻokau ʻia ai ke kino i ke koʻikoʻi oxidative koʻikoʻi. ʻO kēia kahi e komo ai nā antioxidants. Mālama ia i ka hana ate maʻamau a hoʻihoʻi i kāna hana.
Hoʻonui i ka momona
Ua kaupalena ʻia nā haʻawina e pili ana i kēia kumuhana. Eia naʻe, hoʻokahi haʻawina e hoʻomaopopo i nā antioxidants e like me nā huaora C, E, zinc a me selenium e hoʻomaikaʻi i ka maikaʻi o ka sperm a me ka momona.
Hoʻomaʻamaʻa i ka maʻi urinary tract
Ua hōʻike nā haʻawina e hiki ke alakaʻi i ka maʻi urinary tract i ke kaumaha oxidative a me ka hoʻopau ʻana o nā enzyme antioxidant. No laila, hoʻomaikaʻi ka supplementation antioxidant i ke kūlana.
ʻO nā huaʻai e like me ka strawberries a me ka cranberriesnā maʻi ʻeha Ua kaulana ʻo ia i ka hakakā. ʻO nā antioxidants i loko o ka hua e hoʻemi i ke kaumaha oxidative a me ka mumū. Kōkua ia i ka hoʻopaʻa ʻana i ka hao i loko o ka mimi, me ka pale ʻana i ka ulu ʻana o ka maʻi bacteria.
Maikaʻi no ke ola kino
Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka hoʻonui ʻana i ka antioxidant e hoʻolohi i ka piʻi ʻana o ka maʻi maʻi maʻi. ʻOi aku ka maikaʻi o nā antioxidants no ka poʻe e mālama ana i ka mālama dialysis.
Pomaikai ia i ka poe puhi paka
Ua hōʻike nā haʻawina ʻo ka ʻai ʻana i nā ʻano huaʻai a me nā mea kanu me nā antioxidants he mea pale ia no ka poʻe puhi. He kiʻekiʻe ke koʻikoʻi oxidative i nā mea puhi. No laila, he mea nui ka ʻai ʻana i nā antioxidants i nā mea puhi.
ʻO kekahi mau antioxidants maʻamau a mākou e ʻai ai ma o ka meaʻai he mau huaora C a me E, beta-carotene, lycopene, lutein, a me zeaxanthin. ʻO nā meaʻai i loaʻa i nā antioxidants ikaika loa he strawberries, hua waina,apricots, kī ʻōmaʻomaʻo, nati, legumes, kulina, spinach,citrus, ʻāpala, kiwi, kīʻaha piha, waiu, kope, iʻa, ʻiʻo wīwī a me ka iʻa.
Ua ʻike ka poʻe noiʻi mai ke Keʻena Nutrition ma ke Kulanui o Leeds (ʻEnelani) i ka 20 o nā meaʻai antioxidant momona loa a ʻōlelo ʻia e ʻai mau ʻia e hoʻonui i ke ola. ʻO nā meaʻai antioxidant ikaika loa i ʻike ʻia e kēia haʻawina:
Mele
Mele ʻO ia kekahi o nā hua i waiwai i nā antioxidants. Kiekiepolyphenol Aia kekahi antioxidant i kapa ʻia he antioxidant. Loaʻa iā Apple he 7 mau manawa ʻoi aku ka nui o nā antioxidants ma mua o ka maiʻa a he 2 mau manawa ma mua o ka ʻalani.
BlackBerry
Hoʻopau ka Blackberry i ka gout, ka ʻeha a me ka ʻeha ʻāʻī. No ka mea he waiwai ia i nā huaora antioxidant e like me nā huaora C a me E.
ʻO Anthocyanin (he mea kala i loaʻa i nā hua ʻulaʻula a me ka poni a me nā mea kanu) i loko o nā blackberries e hakakā i nā radical manuahi e hoʻoulu ai i nā maʻi.
kīʻeleʻele
Loaʻa i ke kī ka nui o ka hui i kapa ʻia ʻo theaflavin. No lailakīʻeleʻele Kōkua ia i ka pale ʻana i ka maʻi maʻi ʻōpū, ka maʻi prostate a me ka maʻi maʻi umauma.
ʻO Blueberry
ʻO Blueberry Loaʻa iā ia nā antioxidants anthocyanin e hāʻawi i nā huaʻai a me nā mea kanu i ko lākou kala.
broccoli
Aia kēia mea kanu i ka polyphenol antioxidant. Kahi mea hou aʻebroccoliHe kumu ia o ka huaora A, ka huaora C a me ka calcium.
pāʻai palaoa
ʻO ka cereal bran, waiwai i nā waikawa phenolic, hoʻohaʻahaʻa i ka cholesterol. I ka manawa likeprebiotic he mea ai.
kamako iki
kamako ikiLoaʻa iā ia nā pōmaikaʻi e like me ka pale ʻana i ka maʻi kanesa, hoʻomaha i ka ʻāʻī a me ka ʻeha gout, a me ka hōʻemi ʻana i ka nalowale hoʻomanaʻo. He waiwai nō hoʻi ia i nā antioxidants.
nā komako
nā komakoʻO ia kekahi o nā huaʻai antioxidant e hakakā ana i nā maʻi like ʻole, e like me ka maʻi puʻuwai, nā allergies, nā maʻi maka a me kekahi mau ʻano maʻi kanesa.
ke kope
Loaʻa i ka kofe ka phenolic acid. ʻO ka inu kofe me ka hoʻohui ʻole ʻana i ka nui o ke kō a me ka hoʻohaʻahaʻa ʻana e kōkua i ka pale ʻana i ka maʻi maʻi Parkinson a me ka maʻi ʻaʻai.
Cranberry
Loaʻa nā procyanidinscranberry He mea maikaʻi ia i nā maʻi maʻi urinary tract. Kōkua ia i ka pale ʻana i ka maʻi puʻuwai a me ka paʻa o ka lolo.
Koleka ʻeleʻele
Koleka ʻeleʻele He nui kona mau pono olakino. He waiwai ia i ka hao, calcium, potassium a me nā huaora he nui. Makemake ʻoe e ʻai i ke kokoleka ʻeleʻele me ka 70% koko.
kī ʻōmaʻomaʻo
kī ʻōmaʻomaʻo Loaʻa i nā antioxidants polyphenol. Ua hoʻohana ʻia i ka lāʻau lapaʻau Kina no nā kaukani makahiki no kāna mau lāʻau lapaʻau. Ua hōʻike ʻia nā haʻawina e hoʻōki ke kī ʻōmaʻomaʻo i ka ulu ʻana o nā maʻi maʻi a hoʻemi i ka cholesterol.
alani
alani He nui ka hesperidin (he flavonoids e hoʻohui i ka waihoʻoluʻu a me ka ʻono i nā hua citrus) me ka huaora C. ʻO Hesperidin ke kī i ka puʻuwai olakino.
peaches
peaches Loaʻa iā ia ka epicatechin (he flavonoids puʻuwai olakino) a me ka waikawa phenolic. Hāʻawi ia i ka A, C a me ka beta-carotene.
Erik
Loaʻa i ka epicatechin a me ka phenolic acidErikhōʻike i nā waiwai like me ka peach.
raspberry
Aia kēia hua ʻono i nā anthocyanins a me ka waikawa ellagic e kōkua i ka pale ʻana i ka maʻi kanesa.
Hua waina ʻulaʻula
Loaʻa nā anthocyanins a me nā waikawa phenolic, nā hua waina ʻulaʻula i loaʻa i nā flavonoids e hakakā ana i ka maʻi kanesa. Hua wainaResveratrol Loaʻa i kahi hui i kapa ʻia
ʻAikiʻulaʻula
ʻOi aku ka nui o nā aniani ʻulaʻula ma mua o nā aniani keʻokeʻoquercetin (he puaʻa kemika maikaʻi no ka pale ʻana i ka maʻi kanesa).
Spinach
He kiʻekiʻe ka nui o nā antioxidants polyphenol i kēia mea kanu.
strawberries
strawberriesHe waiwai ia i nā anthocyanins a me ka waikawa ellagic. He kūpono ia i ka hakakā ʻana i nā maʻi he nui e like me nā maʻi puʻuwai a me nā kīnā hānau.
Mea Antioxidant o ka meaʻai
Ana ʻia ka ʻike antioxidant i ka meaʻai e ka waiwai ORAC. ʻO ORAC, ʻo ia ka Oxygen Radical Absorbance Capacity, e ana i ka nui o ka mana antioxidant o ka meaʻai. ʻO ke kiʻekiʻe o ka waiwai, ʻoi aku ka nui o ka mana antioxidant. I kēia manawa, e nānā kākou i ka waiwai ORAC o kekahi mau meaʻai a me nā mea inu.
ʻO nā huaʻai waiwai antioxidant
Elderberry (14.697 helu ORAC)
Blueberries (9.621 helu ORAC)
Artichokes paila (9.416 mau helu ORAC)
Strawberry (5.938 ORAC points)
Blackberries (5.905 ORAC points)
ʻO nā hua waina ʻulaʻula (1.837 mau helu ORAC)
ʻO nā huaʻai waiwai antioxidant
ʻO ka ʻuala Baked (4.649 ORAC points)
Kale ʻōmaʻomaʻo (1.770 ORAC points)
Brokoli maka (1.510 mau helu ORAC)
ʻO ka spinach maka (1,513 mau helu ORAC)
ʻO nā huaʻai waiwai antioxidant
Walnuts (17.940 helu ORAC)
Nā hua Brazil (1.419 ORAC points)
ʻO nā legumes a me nā huaʻai me ka antioxidant
Sorghum ʻulaʻula (14.000 helu ORAC)
Piʻi pīkī (8.606 ORAC points)
Berena palaoa holoʻokoʻa (1.421 helu ORAC)
Nā mea kanu waiwai antioxidant
Clove (314.446 helu ORAC)
Kinamona (267.537 ORAC points)
Thyme (159.277 helu ORAC)
Turmeric (102.700 helu ORAC)
Kumina (76.800 helu ORAC)
Paʻi maloʻo (74.359 ORAC points)
Basil (67.553 helu ORAC)
ʻO ka ʻala (28.811 mau helu ORAC)
Koleka ʻeleʻele (20.816 mau helu ORAC)
ʻO nā mea inu waiwai antioxidant
Kī ʻōmaʻomaʻo (1.253 mau helu ORAC)
Waiona ʻulaʻula (3.607 mau helu ORAC)
Pākuʻi Antioxidant
ʻO ka hoʻohui antioxidant kekahi o nā meaʻai meaʻai kaulana. ʻO ke kumu he nui nā pōmaikaʻi o nā antioxidants e like me ka mea i ʻōlelo ʻia ma luna. No laila, ʻoi aku ka maikaʻi o nā mea hoʻohui antioxidant e like me nā huaʻai a me nā mea kanu?
Aia i loko o ka pilo antioxidant nā ʻano koʻikoʻi, ʻo ia nā mea e hoʻopaʻa i nā radical manuahi. Hoʻopuka maoli ko mākou kino i nā radical manuahi i ka hoʻoikaika ʻana a me ka ʻeli ʻana. ʻO nā kemika ʻenehana a me nā mea kaiapuni e like me ka ʻike ʻana o UV, nā mea haumia ea, ka uahi paka a me nā pesticides kekahi kumu o nā radical manuahi.
Inā ʻoi aku ka nui o nā radical manuahi i ko mākou kino e hoʻoponopono iā lākou,kaumaha oxidative He kūlana i kapa ʻia Ma ka manawa lōʻihi, kōkua kēia i ka ulu ʻana o nā maʻi like ʻole, me ka maʻi kanesa.
ʻO nā huaora A, C a me E, e kōkua i ka hoʻoponopono ʻana i nā radical manuahi i loko o ko mākou kino, aselenium minerala. Loaʻa i nā mea hoʻohui 70-1,660% o ka waiwai o kēlā me kēia lā (DV) o kēia mau meaʻai pono.
ʻO ka hoʻohana ʻana i nā mea hoʻohui antioxidant e pale i ka pōʻino o nā pūnaewele kino e nā radical manuahi. Eia naʻe, hiki i ka lawe ʻana i nā mea nui ke hana i ka ʻaoʻao.
Hoʻopilikia ka mea hoʻohui antioxidant
ʻOi aku ka pōʻino ma mua o ka maikaʻi o ka lawe ʻana i ka nui o nā mea hoʻohui antioxidant.
Hoʻemi i ka hana hoʻoikaika kino
Hoʻopuka maoli ko mākou kino i nā radical manuahi ma ke ʻano he hopena o ka metabolism ikehu i ka wā hoʻoikaika kino. Inā ʻoi aku ka paʻakikī a lōʻihi hoʻi ʻoe, hoʻopuka ke kino i nā radical manuahi. No ka mea hiki i nā radical manuahi ke kōkua i ka luhi a me ka pōʻino o ka ʻiʻo, manaʻo ʻia ʻo ka lawe ʻana i nā mea hoʻopihapiha hiki ke hoʻopau i nā hopena ʻino, a laila e hoʻomaikaʻi ai i ka hana hoʻoikaika kino. Akā, ua hōʻike ʻia nā haʻawina he nui i ka lawe ʻana i nā lāʻau antioxidant - ʻoi aku ka nui o nā huaora C a me E - e pili ana i ka hoʻololi ʻana o ke kino i ka hoʻoikaika kino a hiki ke hōʻole i kekahi o nā pono olakino e pili ana i ka hoʻoikaika kino.
Hoʻonui i ka maʻi kanesa
Ua ʻike ʻia ʻo ke koʻikoʻi oxidative i hoʻokumu ʻia e nā radical manuahi i nā cell o ke kino he mea nui i ka ulu ʻana o ka maʻi kanesa. No ka mea, hoʻopau nā antioxidants i nā radical manuahi, hoʻemi lākou i ka hopena o ka ulu ʻana i ka maʻi kanesa. ʻOiaʻiʻo, ke lawe maoli ʻia. Eia naʻe, ua hōʻike ʻia nā haʻawina ʻaʻole i hōʻemi ka hoʻohana ʻana i nā mea hoʻohui antioxidant i ka nui o nā ʻano maʻi kanesa a hiki ke hoʻonui i ka pilikia o kekahi mau maʻi maʻi.
E kiʻi i nā antioxidants mai ka meaʻai
ʻOi aku ka maikaʻi o ka loaʻa ʻana o nā antioxidants mai ka meaʻai. Loaʻa i nā meaʻai āpau nā ʻano antioxidants like ʻole. No laila, e ʻai i kēlā me kēia meaʻai no ka ʻai kaulike.
hua ʻO nā huahana holoholona e like me ka waiū a me nā huahana waiu pū kekahi i nā antioxidants, akā ʻoi aku ka kiʻekiʻe o nā meaʻai mea kanu i nā antioxidants.
Pehea e mālama ai i ka pae antioxidant o ka meaʻai?
Hoʻololi ka meaʻai i ka meaʻai antioxidant i loko o ka meaʻai. He mau hopena like ʻole kekahi o nā ʻano kuke kuke i nā pae antioxidant.
Ua hoʻoholo ka poʻe noiʻi e kōkua ka hoʻoulu ʻana i ka mālama ʻana i nā pae antioxidant. Ua ʻike ʻia ʻo ka paila a me ka mahu e hoʻemi nui i nā pae antioxidant.
Ua nalowale kekahi mau huaora antioxidant i ka wā kuke. ʻo kahi laʻana; ʻO ka Vitamin C he vitamina hiki ke hoʻoheheʻe ʻia i ka wai. No laila, ʻo ka kuke ʻana i nā meaʻai i loko o ka wai me nā ʻano e like me ka hoʻolapalapa ʻana hiki ke hoʻemi nui i ka ʻike antioxidant.
Akā ʻaʻole pili like nā pūhui a pau ma ka papa inoa antioxidant ma ke kuke ʻana. No ka laʻana, ua ʻike ʻia kahi haʻawina ʻo ka ʻai ʻana i nā tōmato i kuke ʻia i ka ʻaila ʻoliva i hoʻonui i ka pae koko lycopene a hiki i ka 82 pakeneka. Pēlā nō, ʻike ʻia nā kāloti pan-fried e hoʻonui nui i ka absorption beta-carotene.
He aha ka antioxidant ikaika loa?
ʻO Glutathione (kahi hui pū ʻana o ʻekolu amino acids) he antioxidant ikaika i hana ʻia e ko mākou kino. Kōkua ia i ka pale ʻana i ka pōʻino cellular a hōʻike i nā waiwai anti-aging. ʻO ka Vitamin E ka antioxidant ikaika loa ma ke ʻano.
Ehia mau antioxidants e pono ai mākou i kēlā me kēia lā?
ʻAʻohe mea i manaʻo ʻia no ka mana antioxidant e like me ke ana ʻana e ka waiwai ORAC. Eia naʻe, manaʻo ʻia he palekana ka lawe ʻana o 3000-5000 ORAC.
E hōʻuluʻulu;
ʻO nā antioxidants nā pūhui kūlohelohe e hakakā i nā radical manuahi a pale i ke kaumaha oxidative i hana ʻia e nā radical manuahi. Loaʻa ka hapa nui i nā mea kanu a me nā huaʻai. ʻO nā meaʻai e loaʻa ana i nā antioxidants he ʻāpala, ʻeleʻele, blueberries, cherries, cranberries, ʻalani, peach plums, raspberries, ʻulaʻula hua waina, strawberries, spinach, broccoli, tōmato, aniani ʻulaʻula, kāpeti, kī ʻōmaʻomaʻo, kī ʻeleʻele a me ke kope. ʻO ka ʻai ʻana i nā meaʻai waiwai antioxidant e hoʻoikaika i ka pale ʻana, hoʻomaikaʻi i ke olakino o ka naʻau, hoʻopaneʻe i nā hōʻailona o ka ʻelemakule, pale i ke olakino o ka maka a pale i ka maʻi kanesa.
ʻOiai aia nā mea hoʻohui antioxidant ma ka mākeke, ʻo ke ala palekana loa e loaʻa ai nā antioxidants ʻo ka ʻai ʻana i nā huaʻai a me nā mea kanu.
Pono e ʻai i nā meaʻai me nā antioxidants i kēlā me kēia lā. Ma kēia ala, e maʻalahi loa ka pale ʻana i nā maʻi. Ua ʻōlelo ʻia e hoʻolōʻihi i ke ola. Inā ʻai ʻoe i nā meaʻai antioxidant i kēlā me kēia lā, ʻaʻole paha ʻoe e ola mau loa, akā ʻo ka ʻai maʻamau e hōʻemi ʻia ke kino a hoʻopaneʻe i nā hōʻailona o ka ʻelemakule.
