Antioxidants: lawv yog dab tsi, lawv yog dab tsi rau [Vichy cov kws paub txog kev xav]

Cov tshuaj antioxidants yog dab tsi?

Antioxidants yog hu ua cov tshuaj uas cuam tshuam qhov kev tawm tsam ntawm cov dawb radicals - cov molecules tsis ruaj khov uas nkag mus rau hauv lub cev los ntawm sab nraud, feem ntau los ntawm cov pa phem. Cov teeb meem dawb radicals kuj tsim nyob rau hauv lub cev nws tus kheej - yog hais tias, piv txwv li, koj tsis noj txoj cai los yog nqa mus nrog sunbathing.

Ib qho hluav taws xob tsis sib xws ua rau cov dawb radicals nquag heev. Lawv "cling" rau lwm cov molecules, txuas qhov uas ploj lawm thiab yog li ua rau oxidative tshwm sim nyob rau hauv lub hlwb.

Tau kawg, lub cev muaj nws tus kheej tiv thaiv kab mob antioxidant. Tab sis dhau sij hawm, nws tsis muaj zog, lub hlwb puas lawm, thiab kev tsis sib haum xeeb hauv lawv. Tom qab ntawd cov tshuaj antioxidants tuaj rau kev cawm hauv cov khoom noj, cov vitamins, tshuaj noj thiab tshuaj pleev ib ce.

Vim li cas tib neeg xav tau cov tshuaj antioxidants?

Lub luag haujlwm ntawm cov tshuaj antioxidants hauv peb lub neej tsis tuaj yeem raug overestimated. Lawv pab txo qis kev ua phem ntawm cov dawb radicals thiab kho qhov kev puas tsuaj uas lawv tau ua. Raws li qee cov ntaub ntawv, lawv cov txiaj ntsig yog 99%.

Qhov ntawd yog qhov antioxidants ua.

  • Lawv tiv thaiv dawb radicals, cuam tshuam cov txheej txheem oxidation puas.
  • Ua kom lub cev tiv thaiv kab mob antioxidant.
  • Lawv tiv thaiv kev decomposition ntawm cov khoom los ntawm microbes thiab cov kab mob, yog li lawv tuaj yeem siv los ua cov khoom khaws cia.
  • Txo cov teeb meem cuam tshuam ntawm ultraviolet hluav taws xob.
  • Pab txhawb rau kev kho cov metabolism.

Dab tsi ntawm cov tshuaj antioxidants muaj?

Antioxidants tuaj yeem yog cov hauv paus chiv keeb thiab noj los ntawm cov zaub mov (feem ntau zaub thiab txiv hmab txiv ntoo), nrog rau los ntawm cov nroj tsuag rho tawm.

Lawv tuaj yeem tau txais los ntawm kev siv tshuaj lom neeg. Nov yog piv txwv:

  • feem ntau cov vitamins;
  • Qee cov enzymes (superoxide dismutase).

Tshuaj keeb kwm tsis yog qhov tsis zoo. Ntawm qhov tsis sib xws, nws tso cai rau koj los tsim daim ntawv nquag tshaj plaws ntawm cov khoom, kom ua tiav qhov siab tshaj plaws.

Cov nquag tua rog nrog dawb radicals yog:

  • cov vitamins A, C thiab E, qee cov kws tshawb fawb kuj suav nrog cov vitamins ntawm pab pawg B;
  • unsaturated fatty acids Omega-3 thiab -6;
  • superoxide dismutase;
  • resveratrol;
  • Coenzyme Q10;
  • extracts ntawm ntsuab tshuaj yej, ntoo thuv bark, ginkgo biloba;
  • mis nyuj.

Yam khoom twg muaj lawv

Kev noj zaub mov nplua nuj nyob rau hauv antioxidants yog qhov koj xav tau kom ntev cov hluas thiab kev zoo nkauj. Cia peb saib seb cov khoom uas lawv muaj.

antioxidants

Cov muag khoom noj

vitamin C

citrus txiv hmab txiv ntoo, rosehips, liab tswb kua txob (paprika), spinach, tshiab tshuaj yej nplooj

vitamin A

butter, ntses roj, mis nyuj, qe qe, daim siab ntawm ntses thiab tsiaj txhu, caviar

Provitamin A (beta carotene)

spinach, carrots, beets, taub dag, apricots, txiv duaj, kua txob liab, txiv lws suav

Vitamin E (tocopherol)

cereal noob, zaub roj (soybean, pob kws, paj rwb), qe qe, zaub, legumes, roj hom qoob mog

Vitamin B2 (riboflavin)

mis nyuj, nqaij, qe qe, legumes, poov xab

Vitamin B5 (pantothenic acid)

daim siab, txiv laum huab xeeb, nceb, lentils, qaib qe, peas, dos, cabbage, oatmeal

Cov vitamins V6

salmon, sardines, noob paj noob hlis, kua txob qab zib, bran qhob cij, hom qoob mog

Omega-3

ntses (salmon, tuna, sardines, halibut, liab salmon), ntses roj, nqaij nruab deg

Omega-6

zaub roj, txiv ntseej, noob hnav, noob taub dag

Coenzyme Q10

nqaij nyug, herring, nqaij qaib, noob hnav, txiv laum huab xeeb, broccoli

Resveratrol

txiv hmab txiv ntoo dub, liab cawu cub

Sau ntawv cia Ncua