Anyi Bayanin Antioxidants a cikin Sharuɗɗan Sauƙaƙe

Wadatacce

• Menene antioxidants?
• Yaya 'yan tsattsauran ra'ayi ke aiki
• Antioxidants a cikin abinci
• Nau'o'in antioxidants masu cin abinci
• Shin ya kamata ku sha kari?
• Layin kasa

Wataƙila kun ji magana da yawa game da antioxidants.

Koyaya, mutane ƙalilan ne suka san abin da suke ko yadda suke aiki.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da antioxidants.

Menene antioxidants?

Antioxidants sune kwayoyin da ke yaƙar ƙwayoyin cuta a jikin ku.

Abubuwan da ke cikin kyauta sune mahaɗan da zasu iya haifar da lahani idan matakan su yayi yawa a jikin ku. Suna da alaƙa da cututtuka da yawa, ciki har da ciwon sukari, cututtukan zuciya, da kuma cutar kansa.

Jikinka yana da nasa kayan kare kansa don kiyaye tsabtataccen 'radicals' kyauta.

Koyaya, ana samun antioxidants a cikin abinci, musamman a cikin fruitsa fruitsan itace, kayan lambu, da sauran tsire-tsire, cikakkun abinci. Yawancin bitamin, kamar bitamin E da C, suna da tasirin antioxidants.

Har ila yau magungunan masu kariya daga cututtukan antioxidant suna taka muhimmiyar rawa wajen samar da abinci ta hanyar ƙara rayuwa.

Antioxidants sune kwayoyin da suke kawar da radicals free, kwayoyin m waɗanda zasu iya cutar da sel ɗinka.

Yaya 'yan tsattsauran ra'ayi ke aiki

Ana haifar da 'yanci kyauta a jikinku koyaushe.

Idan ba tare da antioxidants ba, 'yan iska kyauta za su haifar da mummunar cutar cikin sauri, wanda hakan ke haifar da mutuwa.

Koyaya, masu ba da kyauta suna amfani da mahimman ayyuka waɗanda ke da mahimmanci ga lafiyar ().

Misali, kwayoyin garkuwar ku suna amfani da kwayoyin cuta don yakar cutuka ().

A sakamakon haka, jikinku yana buƙatar kula da daidaitattun abubuwan da ke ba da kyauta da kuma antioxidants.

Lokacin da masu neman kyauta suka fi yawan antioxidants yawa, zai iya haifar da jihar da ake kira danniya mai kumburi.

Stresswarewar rashin ƙarfi na dogon lokaci na iya lalata DNA ɗinka da sauran mahimman kwayoyin a jikinka. Wani lokacin ma yakan haifar da mutuwar kwayar halitta.

Lalacewa ga DNA ɗinka yana ƙara haɗarin cutar kansa, kuma wasu masana kimiyya sun yi imanin cewa yana taka muhimmiyar rawa a cikin tsarin tsufa (,).

Yawancin salon rayuwa, damuwa, da abubuwan da suka shafi muhalli sanannu ne don haɓaka ƙarancin kyauta mai raɗaɗi da damuwa mai ƙyama, gami da:

• gurbatar iska
• hayaki sigari
• shan barasa
• gubobi
• matakan hawan jini (,)
• babban ci mai yawan ƙwayoyin mai ()
• radiation, gami da yawan sunbathing
• ƙwayoyin cuta, fungal, ko ƙwayoyin cuta
• yawan ƙarfe, magnesium, jan ƙarfe, ko zinc ()
• oxygen mai yawa a jikinka ()
• motsa jiki mai tsayi da tsawan lokaci, wanda ke haifar da lalacewar nama ()
• yawan shan antioxidants, kamar bitamin C da E ()
• rashi na antioxidant ()

Doguwar matsin lamba na haifar da haɗarin mummunan sakamakon rashin lafiya, kamar cututtukan zuciya da wasu nau'o'in cutar kansa.

Jikinku yana buƙatar kiyaye daidaitattun daidaitattun abubuwa tsakanin antioxidants da antioxidants. Lokacin da aka daidaita wannan ma'aunin, zai iya haifar da gajiya mai sanya maye.

Antioxidants a cikin abinci

Antioxidants suna da mahimmanci don rayuwar dukkan abubuwa masu rai.

Jikin ku yana haifar da antioxidants na kansa, irin su salon salula na antioxidant glutathione.

Tsire-tsire da dabbobi, da ma duk wasu nau'ikan rayuwa, suna da nasu kariya daga cutarwa daga cutarwa da lalacewar abubuwa.

Sabili da haka, ana samun antioxidants a cikin dukkanin abinci na tsire-tsire da asalin dabbobi.

Samun isasshen maganin antioxidant yana da mahimmanci. A zahiri, rayuwar ku ta dogara da shan wasu ƙwayoyin antioxidants - wato, bitamin C da E.

Koyaya, yawancin antioxidants marasa mahimmanci suna faruwa a cikin abinci. Duk da yake ba su da mahimmanci ga jikinku, suna taka muhimmiyar rawa a cikin lafiyar gaba ɗaya.

Fa'idodin kiwon lafiyar da ke haɗuwa da abinci mai wadataccen tsire-tsire aƙalla sashi saboda ire-iren abubuwan antioxidants da suke samarwa ().

Berries, koren shayi, kofi, da kuma cakulan mai duhu sanannu ne don kasancewa ingantattun hanyoyin antioxidants ().

A cewar wasu nazarin, kofi shine babbar babbar hanyar antioxidants a cikin abincin Yammacin Turai, amma wannan wani bangare ne saboda matsakaicin mutum baya cin abincin da yawa masu wadataccen antioxidant (,).

Kayan nama da kifi ma suna dauke da antioxidants, amma zuwa mafi ƙarancin 'ya'yan itace da kayan marmari (,).

Antioxidants na iya haɓaka rayuwar shiryayye na abinci na yau da kullun da abinci. Sabili da haka, ana amfani dasu akai-akai azaman ƙari na abinci. Misali, ana kara bitamin C a cikin abincin da aka sarrafa don zama mai kiyayewa ().

Abincin ku shine tushen tushen antioxidants, wanda aka samo shi a cikin abincin dabbobi da na tsire-tsire - musamman kayan lambu, 'ya'yan itace, da' ya'yan itace.

Nau'o'in antioxidants masu cin abinci

Ana iya rarraba antioxidants a matsayin mai narkewar ruwa ko mai narkewa.

Magungunan antioxidants masu narkewar ruwa suna aiwatar da ayyukansu a cikin ruwa a ciki da sel na waje, yayin da mai narkewar mai ke aiki da farko a cikin ƙwayoyin salula.

Muhimman antioxidants masu cin abinci sun haɗa da:

• Vitamin C Wannan antioxidant mai narkewa mai ruwa yana da mahimmanci na gina jiki.
• Vitamin E. Wannan sinadarin antioxidant mai narkewa yana taka muhimmiyar rawa wajen kare membobin jikin kwayar halitta daga lalacewar kumburi.
• Flavonoids. Wannan rukunin antioxidants din yana da tasirin lafiya da yawa ().

Yawancin abubuwa da yawa waɗanda suke zama antioxidants suma suna da wasu mahimman ayyuka.

Sanannun misalai sun haɗa da curcuminoids a cikin turmeric da oleocanthal a cikin ƙarin man zaitun budurwa. Wadannan abubuwa suna aiki azaman antioxidants amma kuma suna da karfin aikin kumburi (,).

Yawancin nau'o'in antioxidants suna faruwa a cikin abinci, gami da flavonoids da bitamin C da E.

Shin ya kamata ku sha kari?

Abincin abinci na antioxidants yana da mahimmanci don ƙoshin lafiya, amma ƙari ba koyaushe bane mafi kyau.

Yawan amfani da sinadarai masu rarrabuwar jiki na iya haifar da illa mai illa kuma ma yana iya inganta maimakon hana lalacewar abu mai illa - wani al'amari da ake kira "antioxidant paradox" (,).

Wasu karatuttukan ma suna nuna cewa yawan allurar antioxidants yana ƙara haɗarin mutuwa (,).

A saboda wannan dalili, yawancin kwararru na kiwon lafiya suna ba mutane shawara da su guji yawan sinadarin antioxidant, duk da cewa ana bukatar kara nazari kafin a cimma matsaya mai karfi.

Cin cikakken abinci mai wadataccen antioxidant shine mafi kyawun ra'ayi. Nazarin ya nuna cewa abinci yana rage lalacewar sanadarin zuwa mafi girma fiye da kari.

Misali, wani bincike ya gwada illar shan ruwan lemo-ruwan lemo da ruwan sukari, wadanda duka suna dauke da adadin bitamin daidai.Ya gano cewa ruwan yana da babban tasirin antioxidant ().

Wadannan sakamakon suna nuna cewa mahaɗan abinci suna aiki tare cikin aiki. Nutrientsaukar ɗayan abinci guda biyu ko biyu ware ba zai sami fa'ida iri ɗaya ba.

Mafi kyawun dabarun don tabbatar da isasshen maganin antioxidant shine bin abinci mai wadataccen kayan lambu da 'ya'yan itace daban daban, tare da sauran halaye masu lafiya ().

Koyaya, ƙananan ƙwayoyi masu ƙarancin ƙarfi, kamar su multivitamins, na iya zama da amfani idan kuna da ƙarancin wasu abubuwan gina jiki ko kuma ba za ku iya bin lafiyayyen abinci ba.

Karatuttukan sun ba da shawarar cewa shan magani na yau da kullun, yawan antioxidant na iya zama cutarwa. Idan za ta yiwu, sami adadin antioxidants na yau da kullun daga abinci gaba ɗaya, kamar 'ya'yan itace da kayan marmari.

Layin kasa

Samun isasshen maganin antioxidant yana da mahimmanci ga lafiyayyen abinci, kodayake wasu nazarin suna ba da shawarar cewa ƙarin ƙwayoyi masu yawa na iya zama cutarwa.

Mafi kyawun dabarun shine don samun yawan ku na yau da kullun na antioxidants daga abinci mai ƙoshin lafiya, kamar 'ya'yan itace da kayan marmari.