Antioxidants yog cov tebchaw uas pab tiv thaiv peb cov hlwb los ntawm kev puas tsuaj oxidative los ntawm cov dawb radicals. Dawb radicals yog cov molecules tsis ruaj khov uas tsim ib txwm nyob hauv peb lub cev vim cov txheej txheem metabolic thiab lwm yam xws li kev ua qias tuaj thiab haus luam yeeb. Yog tias tsis kuaj xyuas, cov dawb radicals tuaj yeem ua rau oxidative kev nyuaj siab, ua rau muaj ntau yam teeb meem kev noj qab haus huv thiab ua kom cov txheej txheem laus.
Antioxidants yog cov khoom xyaw tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv kev tswj hwm peb kev noj qab haus huv tag nrho. Tej zaum koj tau hnov lo lus ua ntej, tab sis dab tsi yog cov tshuaj antioxidants?
Yooj yim muab tso, antioxidants yog cov khoom uas pab tiv thaiv lossis ua kom cov dawb radicals puas ua rau cov hlwb. Tab sis dab tsi yog dawb radicals? Dawb radicals yog cov tsis ruaj khov molecules uas tsim nyob rau hauv peb lub cev vim muaj ntau yam xws li cov pa phem, haus luam yeeb thiab txawm tias cov zaub mov peb noj. Cov dawb radicals no ua rau muaj kev ntxhov siab oxidative uas, yog tias tsis muaj qhov nruab nrab, tuaj yeem ua rau muaj ntau yam teeb meem kev noj qab haus huv.
Yog li, cov tshuaj antioxidants ua haujlwm li cas? Antioxidants neutralize dawb radicals los ntawm pub electrons rau lawv, yog li stabilizing lawv thiab tiv thaiv lawv los ntawm kev puas tsuaj rau peb lub hlwb. Peb lub cev tsim qee cov tshuaj antioxidants ib txwm muaj, tab sis peb kuj tuaj yeem tau txais los ntawm qee yam khoom noj thiab tshuaj ntxiv. Qhov tseeb, nws paub zoo tias kev noj zaub mov nplua nuj nyob hauv antioxidants muaj ntau yam txiaj ntsig kev noj qab haus huv.
Antioxidants paub txog lawv cov khoom tiv thaiv kev laus. Dawb radicals ua kom cov txheej txheem kev laus los ntawm kev ua rau peb cov hlwb thiab ua rau tsim cov wrinkles thiab cov kab zoo. Antioxidants tiv thaiv cov teebmeem no thiab pab qeeb cov txheej txheem kev laus, ua kom peb cov tawv nqaij hluas thiab muaj zog.
Qhia cov tshuaj antioxidants rau koj cov zaub mov yog qhov yooj yim. Ntau cov txiv hmab txiv ntoo thiab zaub yog nplua nuj nyob rau hauv antioxidants, tshwj xeeb tshaj yog cov uas muaj xim ci xws li berries, nplooj ntsuab thiab citrus txiv hmab txiv ntoo. Cov zaub mov no muaj ntau yam antioxidants, xws li cov vitamins A, C thiab E, thiab cov zaub mov xws li selenium thiab zinc. Tsis tas li ntawd, ntsuab tshuaj yej thiab tsaus chocolate kuj muaj nplua nuj nyob rau hauv antioxidants.
Thaum noj cov zaub mov muaj nplua nuj antioxidant yog pom zoo, cov tshuaj ntxiv kuj yog ib qho kev xaiv los xyuas kom koj ua tau raws li koj cov kev xav tau antioxidant txhua hnub.
Nkag siab dawb radicals thiab Oxidative Stress:
Txhawm rau nkag siab qhov tseem ceeb ntawm cov tshuaj antioxidants, nws yog ib qho tseem ceeb kom nkag siab txog cov ntsiab lus ntawm cov dawb radicals thiab oxidative kev nyuaj siab. Dawb radicals yog cov tsis ruaj khov molecules uas tsim los ntawm ntau yam, xws li raug cov pa phem, kev ntxhov siab, kev noj zaub mov tsis zoo thiab hluav taws xob ultraviolet. Cov molecules no rhuav tshem cov hlwb, cov proteins thiab DNA, ua rau peb lub cev puas tsuaj. Yog tias tsis kho, lawv tuaj yeem ua kom cov txheej txheem kev laus thiab ua rau muaj kev pheej hmoo ntawm cov kab mob xws li mob qog noj ntshav, kab mob plawv thiab kab mob neurodegenerative.
Oxidative kev nyuaj siab, qhov tsis sib xws ntawm cov dawb radicals thiab antioxidants hauv lub cev, yog qhov twg cov tshuaj antioxidants tuaj rau hauv kev ua si. Los ntawm neutralizing dawb radicals, antioxidants pab tswj kev sib npaug thiab txo qis oxidative kev nyuaj siab, yog li txo nws cov kev puas tsuaj.
Lub luag haujlwm ntawm antioxidants hauv kev tiv thaiv kev laus:
1. Ua kom cov tawv nqaij hluas: Ib qho ntawm cov cim pom ntawm kev laus yog cov tawv nqaij puas. Antioxidants zoo li cov vitamins A, C thiab E pab txhawb kev tsim cov collagen, cov protein uas ua rau tawv nqaij tawv thiab supple. Lawv kuj tiv thaiv kev yees duab los ntawm lub hnub raug, txo wrinkles, hnub nyoog me ntsis thiab kab zoo.
2. Cell Kho thiab Regeneration: Antioxidants ua lub luag haujlwm tseem ceeb hauv kev kho cov hlwb puas thiab tiv thaiv kev puas tsuaj ntxiv. Lawv pab kho DNA thiab txhawb kev tsim kho ntawm tes, txhim kho tag nrho kev noj qab haus huv thiab kev loj hlob.
3. Ua kom lub cev tsis muaj zog: Thaum peb muaj hnub nyoog, peb lub cev tsis muaj zog, ua rau peb muaj mob. Antioxidants, tshwj xeeb tshaj yog vitamin C, ntxiv dag zog rau peb lub cev tiv thaiv kab mob los ntawm kev txhawb nqa cov qe ntshav dawb thiab cov tshuaj tiv thaiv kab mob, uas pab tiv thaiv kab mob thiab kab mob.
Cov khoom noj zoo tshaj plaws ntawm cov tshuaj antioxidants:
1. Berries: Blueberries, strawberries, raspberries, thiab blackberries yog tag nrho cov nplua nuj nyob rau hauv antioxidants. Cov txiv hmab txiv ntoo qab no muaj cov ntsiab lus xws li anthocyanins, ellagic acid, thiab vitamin C, tag nrho cov uas ua rau lawv muaj zog antioxidant zog.
2. Cov nplooj ntsuab ntsuab: Cov nplooj ntsuab tsaus xws li spinach, kale, thiab Swiss chard yog qhov zoo tshaj plaws ntawm cov antioxidants, tshwj xeeb tshaj yog cov vitamins A, C, thiab E. Cov as-ham no pab tiv thaiv oxidative kev nyuaj siab thiab txo qhov kev pheej hmoo ntawm tus kab mob.
3. Ceev thiab noob: Almonds, walnuts, flaxseed, thiab chia noob yog nplua nuj nyob rau hauv antioxidants, noj qab haus huv rog, thiab fiber. Tsis tsuas yog lawv tiv thaiv cov dawb radicals, lawv kuj txhawb lub plawv noj qab haus huv thiab pab digestion.
4. Cov zaub muaj xim: cov zaub zoo li carrots, tswb peppers, thiab txiv lws suav tshuav lawv cov xim zoo nkauj rau cov antioxidants muaj zog xws li beta-carotene, lycopene, thiab vitamin C. Nrog rau cov zaub no hauv koj cov zaub mov tuaj yeem pab tswj cov tawv nqaij noj qab haus huv, txhawb koj lub cev tiv thaiv kab mob thiab tawm tsam mob.
5. Ntsuab tshuaj yej: Cov dej haus thaum ub no yog nplua nuj nyob rau hauv catechins, antioxidant paub txog nws cov khoom tiv thaiv qog noj ntshav. Ntsuab tshuaj yej kuj pab txo qis cov roj cholesterol, txhim kho lub hlwb ua haujlwm, thiab txhawb kev poob phaus.
Antioxidants ntxiv
Urolithin A: Raws li cov khoom siv ntuj tsim, Urolithin A tuaj yeem tau los ntawm hydrolyzing tannin tannins hauv strawberry, pomegranate thiab lwm yam txiv hmab txiv ntoo. Nws muaj ntau yam kev ua ub no ntawm lub cev, suav nrog kev tiv thaiv oxidation, tiv thaiv kab mob, tiv thaiv qog, txhim kho cov leeg nqaij, txhawb kev ua haujlwm mitochondrial, thiab qeeb kev laus.
Urolithin B: Raws li ib tug tshiab bioactive compound, Urolithin B yog ib tug linoleic acid compound tsim los ntawm cov metabolism hauv plab hnyuv flora. Nws muaj anti-inflammatory thiab antioxidant zog. Nws tau pom tias muaj peev xwm anabolic thiab anti-catabolic zog thiab tuaj yeem siv los pab txhawb cov leeg nqaij ntshiv thiab lub zog nrog rau kev pom cov leeg zoo. Thiab muaj ntau yam txiaj ntsig rau kev laus, cov leeg mob, thiab lub plab noj qab haus huv.
Calcium Alpha-Ketoglutarate: Ib qho me me molecule ib txwm muaj nyob hauv peb lub cev, Calcium Alpha-Ketoglutarate yog ib qho antioxidant uas tuaj yeem pab tshem tawm cov dawb radicals thiab tiv thaiv lub cev los ntawm cov teeb meem oxidative, yog li txhawb kev noj qab haus huv tag nrho.
Oxidative stress ua rau peb noj qab haus huv thaum peb lub cev tsis muaj antioxidants. Qhov kev tsis txaus no tau txuas mus rau ntau yam kab mob, suav nrog kab mob plawv, ntshav qab zib, lub cev tsis muaj zog, kab mob neurodegenerative thiab qee yam mob qog noj ntshav. Tsis tas li ntawd, pom cov cim ntawm kev laus, xws li wrinkles thiab poob ntawm daim tawv nqaij elasticity, y ua pom ntau dua.
Ua kom koj noj tshuaj antioxidant:
Txhawm rau tiv thaiv qhov tsis txaus antioxidant, qee qhov kev hloov pauv hauv kev ua neej yooj yim tuaj yeem ua rau muaj txiaj ntsig zoo. Nov yog qee cov tswv yim tswv yim los txhawb koj cov kev noj tshuaj antioxidant:
1. Ua raws li kev noj zaub mov kom zoo: suav nrog ntau hom txiv hmab txiv ntoo thiab zaub hauv koj cov zaub mov txhua hnub, vim lawv yog cov khoom zoo tshaj plaws ntawm antioxidants.
2. Embrace superfoods: Muab cov khoom noj muaj antioxidant nplua nuj xws li blueberries, chocolate tsaus, tshuaj yej ntsuab, txiv ntseej thiab noob rau hauv koj cov zaub mov. Cov khoom noj muaj txiaj ntsig zoo no muab cov tshuaj antioxidants muaj zog thiab muaj ntau yam kev noj qab haus huv.
3. Xaiv cov nplej tag nrho: Xaiv cov nplej tag nrho xws li quinoa, nplej xim av, thiab cov qhob cij tag nrho tshaj cov nplej ua kom zoo. Cov zaub mov no muaj cov tshuaj antioxidants ntxiv rau muab cov khoom noj muaj fiber ntau thiab lwm yam khoom noj tseem ceeb.
4. Xav txog cov khoom ntxiv: Yog tias koj cov khoom noj tsis muaj cov tshuaj antioxidants txaus, koj yuav xav txog cov khoom noj khoom haus ntuj. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau sab laj nrog tus kws kho mob ua ntej tshaj tawm cov tshuaj ntxiv rau hauv koj txoj haujlwm niaj hnub.
A: Kuv puas tuaj yeem thov cov tshuaj tua kab mob antioxidant rau kev tiv thaiv kev laus?
Q: Yog, cov tshuaj antioxidants kuj tuaj yeem ua tau zoo thaum siv tshuaj pleev ib ce. Cov khoom tu tawv nqaij uas muaj cov tshuaj antioxidants, xws li vitamin C, vitamin E, thiab tshuaj yej ntsuab extract, tuaj yeem pab tiv thaiv daim tawv nqaij los ntawm kev puas tsuaj ntawm ib puag ncig xws li cov pa phem thiab UV hluav taws xob. Lawv kuj tseem tuaj yeem pab txo qis cov tsos ntawm wrinkles thiab txhawb nqa lub ntsej muag hluas dua.
A: Cov tshuaj antioxidants pab tiv thaiv kev laus li cas?
Q: Kev sib sau ntawm cov dawb radicals hauv lub cev tuaj yeem ua rau oxidative kev nyuaj siab, uas ua lub luag haujlwm hauv kev laus thiab ntau yam kab mob uas muaj hnub nyoog. Antioxidants ua haujlwm los ntawm neutralizing cov dawb radicals, yog li txo oxidative kev nyuaj siab thiab txhawb kev noj qab haus huv ntawm tes. Qhov no, nyob rau hauv lem, tuaj yeem pab qeeb cov txheej txheem kev laus thiab muaj peev xwm txo tau qhov kev pheej hmoo ntawm kev muaj hnub nyoog.
Kev lees paub: Kab lus no yog siv rau cov ntaub ntawv xov xwm nkaus xwb thiab yuav tsum tsis txhob suav hais tias yog cov lus qhia kho mob. Nco ntsoov sab laj nrog kws kho mob ua ntej siv cov tshuaj los yog hloov koj cov kev kho mob.
Post lub sij hawm: Aug-28-2023
