Te Pūtaiao Kai me te Tūranga o ngā Ārai Matewai
Ko te pūtaiao kai he mara pūtaiao e ako ana i te whanaungatanga i waenga i te kai, ōna matūkai, me tōna pānga ki te hauora me te mahi a te tinana. I roto i tēnei, ka ako tātou i ngā ariā o ngā hiahia pūngao, te pākia o te tinana, te taurite o ngā matūkai nui (ngā warowaihā, ngā pūmua, ngā ngako) me ngā matūkai iti (ngā huaora, ngā kohuke), me te mahi a ngā matū koiora e kōrerohia haeretia ana, ko tētahi o ēnei ko ngā antioxidants. I roto i te ao hou, e kī ana i te parahanga, te ahotea, ngā kai nui-huka-ngako , me te kore o te korikori tinana, he maha ngā wā ka kiia ngā antioxidants he "kaitiaki" o te tinana. Heoi, kia tino mārama ai tātou ki tā rātou mahi, me tiro tātou ki ngā antioxidants i roto i te anga whānui o te pūtaiao kai: me pēhea te hanga a te tinana i ngā rauropi kore utu, me pēhea te mahi a ngā antioxidants, nō hea rātou, me pēhea te kai i a rātou i runga i te huarahi taurite.
Ngā Kaupapa Taketake o te Pūtaiao Kai: He aha i Hiahia ai te Tinana ki ngā Matūkai?
E toru ngā kaupapa matua e hiahiatia ana e te tinana tangata mō ngā matūkai : te whakaputa pūngao, te hanga me te whakatika kiko, me te whakahaere i ngā tukanga ā-tinana. Ko ngā warowaihā te pūtake pūngao matua; ko ngā pūmua he poraka hanga mō ngā pūtau, ngā whākōkī, ngā homoni, me ngā paturopi; ā, he mea nui ngā ngako mō ngā rahui pūngao, te hanganga kiriuhi pūtau, me te āwhina i te mimiti o ngā huaora wairewa-ngako (A, D, E, me te K).
Hei tāpiritanga, he iti ake ngā huaora me ngā kohuke e hiahiatia ana e te tinana engari he mahi nui anō hoki, pērā i te huaora C mō te hanganga collagen me te mahi a te pūnaha ārai mate, te rino mō te hemoglobin, me te konupūmā mō ngā wheua. Haunga ēnei, kei reira ētahi atu wāhanga kai pērā i te muka, ngā matū tipu, me ngā matū phenolic kāore i te whakarōpūtia hei matūkai nui engari kua whakaatuhia he pai mō te hauora. He rōpū e pā tata ana ngā antioxidants ki ngā matū tipu, ahakoa he huaora me ngā kohuke anō hoki ētahi antioxidants.
Te Mārama ki ngā Irahiko Koreutu me te Taumahatanga Waikura
Kāore e taea te mārama ki ngā antioxidants me te kore e mārama ki ngā rauropi kore utu. He ngota tino tauhohe ngā rauropi kore utu nā te mea he irahiko kāore i te takirua. I roto i te tinana, ka hangaia ngā rauropi kore utu hei hua o te pākia o te tinana, hei tauira, ina whakaputa pūngao ngā pūtau i roto i te mitochondria. I roto i ētahi rahinga, ka whai wāhi ngā rauropi kore utu ki ngā mahi noa, pērā i te āwhina i te pūnaha ārai mate ki te whawhai i ngā iroriki.
Ka puta ngā raruraru ina nui ake te hanga o ngā rauropi kore utu i te kaha o te tinana ki te whakakore i aua mea. Ka kiia tēnei āhuatanga ko te ahotea waikura. Ka taea e te ahotea waikura te kino i ngā lipids (ngako) i roto i ngā kiriuhi pūtau, ngā pūmua, tae atu ki te DNA. Ko te kino mō te wā roa e pā ana ki te koroheketanga o mua me te pikinga ake o te mōrearea o ngā mate kore-pihopa pērā i te mate ngakau, te mate huka, te mumura mau tonu, me ētahi mate pukupuku. Ko ngā āhuatanga e whakanui ake ana i ngā rauropi kore utu ko te pānga ki te paowa hikareti, te parahanga, te nui rawa o te hihi UV, te inu waipiro, te kore moe, te ahotea hinengaro, me te kai he nui ngā kai tukatuka-tino me te iti o ngā hua me ngā huawhenua.
He aha ngā antioxidants?
Ko ngā antioxidants he matū e āwhina ana ki te whakakore i ngā rauropi kore utu, mā te tuku i ngā irahiko, te whakaū i a rātou, me te ārai i te kino o ngā pūtau. Ka puta mai ngā antioxidants i roto i te tinana (ngā antioxidants taketake) i te kai rānei (ngā antioxidants o waho).
Kei roto i ngā antioxidants endogenous ngā whākōkī pērā i te superoxide dismutase (SOD), te catalase, me te glutathione peroxidase. Ko ēnei whākōkī te pūnaha parepare matua o te tinana. Kia pai ai te mahi, me tautoko tēnei pūnaha i ētahi matūkai, pērā i te selenium, te konutea, te parahi, me te manganese hei hoa whākōkī.
I taua wā, he tino kanorau ngā antioxidants mai i te kai. Ko ētahi o ngā mea tino rongonui ko te huaora C, te huaora E, te beta-carotene (he matū matua mō te huaora A), me ngā momo phytochemicals pērā i te flavonoids, te polyphenols, te anthocyanins, te lycopene, te lutein, me ngā catechins. He āhuatanga ahurei tō ia matū, he pūtake kai rerekē, me ngā tikanga tiaki tautoko.
Te Tūranga o ngā Ārai Matewaiora ki te Hauora
I roto i te horopaki o te pūtaiao kai, he mahi nui tā ngā antioxidants, engari ehara i te "rongoā merekara". He pai ake te mārama ki tā rātou mahi hei wāhanga o te rautaki ārai me te pupuri hauora mā te kai taurite. Ko ētahi o ngā mahi matua a ngā antioxidants ko:
1. Ka tiaki i ngā pūtau mai i te kino waikura
Mā te whakakore i ngā rauropi kore utu, ka āwhina ngā antioxidants ki te pupuri i te kounga o ngā kiriuhi pūtau me ētahi atu wāhanga nui.
2. Tautoko i te hauora o te ngākau
E kiia ana te waikura o te cholesterol LDL he tukanga e whai wāhi ana ki te atherosclerosis. He kai e nui ana i ngā hua, huawhenua, nati, ā, ko ngā witi katoa—he nui hoki ngā antioxidants—e pā ana ki te whakaiti i te mōrearea mate pūnaha manawa.
3. Tautoko i te mahi ārai mate me te mumura taurite
Ka taea e te Huaora C me ētahi polyphenols te āwhina i te pūnaha ārai mate. He mahi anō tā ngā antioxidants ki te whakahaere i ngā urupare mumura kia kore ai e nui rawa.
4. Te hauora o te kiri me koroheketanga
Ka taea e te pānga o te hihi UV te whakanui ake i ngā rauropi kore utu i roto i te kiri. Ka taea e ngā antioxidants mai i te kai, me ngā tikanga hauora, te āwhina ki te pupuri i te kiri hauora, ahakoa he mea tika tonu te tiaki tinana pēnei i te paninga rā.
5. Te ārai pea i te mōrearea o te mate pūmau
He maha ngā rangahau tirotiro kua whakaatu i te nui o te kai hua me ngā huawhenua e hono ana ki te whakaiti i te mōrearea te mate pūmau. Heoi, ko ngā pānga he hua o te huinga o ngā wāhanga kai maha, ehara i te momo antioxidant kotahi anake.
Ngā Pūtake o ngā Ārai Mate i roto i te Kai o ia Rā
Ko ngā puna pai rawa atu o ngā antioxidants i ahu mai i ngā kai katoa. Anei ētahi tauira o ngā kai whai antioxidants, ā, e wātea ana:
– Ngā hua: karaka, kuawa, kiwi (huaora C); pūrei, karepe, rōpere (anthocyanins); merengi me te tōmato (lycopene).
– Huawhenua: pīnihi, kāreti, pūrokoro (lutein, huaora C, ngā matū whanariki); kāreti me te paukena (beta-carotene).
– Ngā nati me ngā purapura: aramona, hānati (huaora E); purapura rā; purapura tīa me te harakeke (he nui hoki ngā ngako hauora).
– Tī me te kawhe: kei roto ngā polyphenols; engari kia tūpato ki tō manawanui ki te kawheine me te huka tāpiri.
– Ngā mea kakara: turmeric (curcumin), kanekane, hinamona—he maha ngā wā he nui ngā matū koiora hohe, inā koa ka whakamahia i ngā wā katoa ki te tunu kai.
Ko te kaupapa matua ko te kanorau. Nā te mea he rerekē te mahi a ia antioxidant, ko te kai i te "aniwaniwa" o ngā hua me ngā huawhenua ka whakarato i te whānuitanga o te tiaki.
Ngā Ārai Matewai: Kai vs. Tāpiringa
Ko tētahi o ngā tautohetohe i roto i te pūtaiao kai ko te whai huatanga o ngā tāpiringa antioxidant ki te whakataurite ki te kai. He tokomaha te hunga e whakaaro ana he pai ake ngā horopeta teitei o ngā tāpiringa antioxidant. Heoi, e whakaatu ana ngā rangahau i ngā hua kāore i te ōrite, ā, i ētahi wā, ka taea e ngā tāpiringa horopeta teitei te kawe mai i ngā mōrearea. Hei tauira, kua hono ētahi rangahau i te tāpiringa beta-carotene horopeta teitei i roto i ngā kaipaipa me te pikinga o te mōrearea ki te mate pukupuku pūkahukahu. E whakaū ana tēnei he mahi ngā antioxidants i roto i tētahi pūnaha uaua; he mea nui te taurite me te horopaki takitahi.
Tērā pea e hiahiatia ana ngā tāpiringa i ētahi āhuatanga—pērā i te korenga o ngā kai totika, ngā matea motuhake, ngā taunakitanga rānei a ngā tohunga hauora—engari mō te marea whānui, ko te huarahi pai ko te whakapai ake i te kai me te momo noho i te tuatahi. Ka whakaratohia e te kai ngā antioxidants, me te muka, ngā kohuke, me ngā rau atu o ngā matū e mahi tahi ana.
Ngā Rautaki Whaihua hei Whakanui i te Kai Antioxidant
Kāore e hiahiatia he uaua te whakauru i ngā antioxidants ki roto i tō kai . Anei ētahi mahi māmā noa iho e ngāwari ana te whakatinana:
1. Tāpirihia he wāhanga hua ki te parakuihi (hei tauira, he papaya, he panana rānei me te tauhiuhi nati).
2. Whakamaua he huawhenua tae kanapa ki roto i ia kai matua, kia rua ngā momo.
3. Whakakapia ngā kai reka kua tino tukatukahia ki ngā nati tunua, kāhore he huka/tote nui, he hua hou rānei.
4. Whakanuia te whakamahinga o ngā mea kakara tūturu pērā i te riki, te turmeric, te kanekane me ētahi atu otaota i te wā e tunu ana.
5. Whakaitihia te momi hikareti, te waipiro, me te kore moe, nā te mea ka whakanui ake ēnei āhuatanga i te ahotea waikura.
Te Katinga
E whakaakona ana e te pūtaiao kai, kāore te hauora e whakatauhia e te matū kotahi, engari e te kai me te momo noho whānui. He mahi nui tā ngā antioxidants ki te pupuri i te taurite o te tinana ki ngā pānga o ngā rauropi kore utu me te ahotea waikura. Heoi, ko ngā painga nui o ngā antioxidants ka tutuki i te wā e kainga ana e tātou mā roto i ngā momo kai katoa—hua rākau, huawhenua, nati, purapura, me ngā otaota—me te taha o ngā tikanga noho hauora. Mēnā he huarahi taurite, ehara ngā antioxidants i te mea he ia noa iho, engari he wāhanga tūturu o te rautaki tiaki hauora mō te wā roa.
