Ngā Hua o ngā Ārai Matewai mō te Hauora Pūtau
Ko ngā antioxidants he ngota e mahi ana hei ārai i te waikura o ētahi atu ngota i roto i te tinana. Ko te waikura he tauhohenga matū ka taea te whakaputa i ngā rauropi kore utu, ka mutu ka kino ngā pūtau me ngā kiko. Ko ngā rauropi kore utu he ngota, he ngota rānei he irahiko kāore i te takirua, ka tino tauhohe ki ētahi atu wāhanga o te tinana. Ko te noho mai o te tini o ngā rauropi kore utu ka taea te whakararu i te ahotea waikura , ka kino te DNA, ngā pūmua, me ngā lipid, ā, ka puta ai ngā mate pūmau. I roto i tēnei tuhinga, ka tūhuratia e mātou ngā painga o ngā antioxidants mō te hauora pūtau.
Ngā momo antioxidants
Ka taea te whakarōpū i ngā antioxidants ki ētahi momo i runga i te tikanga mahi me te takenga mai. Anei ētahi o ngā momo matua o ngā antioxidants he mea nui mō te hauora o ngā pūtau:
1. Ngā Huaora Ārai Mate
– Huaora C: E mōhiotia ana ko te waikawa ascorbic, ka tiakina e te huaora C ngā pūtau mai i te kino mā te whakangaro i ngā rauropi kore utu. Ko tētahi atu mahi a Ka tautoko tēnei huaora i te pūnaha ārai mate, ā, ka whakatairanga hoki i te kiri hauora..
– Huaora E: E mōhiotia ana ko te tocopherol, he mea tiaki nui te huaora E i ngā lipid mai i te peroxidation lipid, he tukanga ka kino pea ngā kiriuhi pūtau.
2. Ngā Kohuke Ārai Matewai
– Selenium: He mahi tā tēnei kohuke i roto i ētahi whākōkī ārai-mate, pērā i te glutathione peroxidase. Ka āwhina te Selenium ki te tiaki i ngā pūtau mai i te kino waikura.
– Konutea: Haunga te tautoko i te mahi ārai mate me te whakatika i te DNA, ka whai wāhi hoki te konutea ki te mahi ārai mate o ētahi whākōkī.
3. Ngā Matū Pūmua
– Ngā Flavonoid: He rōpū matū polyphenolic ēnei e kitea ana i roto i ngā hua, huawhenua, tī, me te waina whero. Ka āwhina ngā flavonoid ki te whakaiti i te mumura me te ārai i ngā mate pūnaha toto.
– Ngā Carotenoid: He tae taiao e kitea ana i roto i ngā hua me ngā huawhenua pēnei i te kāreti, te tōmato, me te pīnihi. He āhuatanga antioxidant kei roto i ngā Carotenoid pēnei i te beta-carotene me te lycopene hei tiaki i ngā pūtau mai i te kino.
4. Ngā whākōkī ārai mate
– Superoxide Dismutase (SOD): Ka hurihia e tēnei whākōkī ngā rauropi superoxide hei ngota iti ake te kino pērā i te hauwai peroxide.
– Catalase: Kātahi ka hurihia e tēnei whākōkī te hauwai waikura hei wai me te hāora, hei tiaki i ngā pūtau mai i te kino waikura.
Ngā Hua o ngā Ārai Matewai mō te Hauora Pūtau
1. Te Tiakitanga mai i te Ahotea Waikura me te Kino o te DNA
Ko te kino o te DNA i puta mai i ngā rauropi kore utu tetahi o ngā tino take o te koroheketanga me ngā mate mau tonu, tae atu ki te mate pukupuku. Ka āwhina ngā antioxidants ki te whakakore i ngā rauropi kore utu, ka whakaiti i te mōrearea o te kino o te DNA. Mā te tiaki i te DNA, ka āwhina ngā antioxidants ki te pupuri i te pono o ngā ira o ngā pūtau me te ārai i ngā whakarerekētanga ka arahi pea ki te mate pukupuku.
2. Whakapai ake i te Mahi Ārai Mate
He maha ngā wā ka whakaekea tō tātou pūnaha ārai mate e ngā rauropi kore utu. He mea nui ngā antioxidants pēnei i ngā huaora C me te E ki te whakarei ake i te urupare ārai mate mā te tiaki i ngā pūtau ārai mate mai i te kino o te waikura. Nō reira, ka āwhina rātou ki te aukati i te mate me te tere ake i te tukanga whakaora.
3. Te Ārai i te Mate Ngākau
Ka taea e ngā rauropi kore utu te whakakōkī i te lipoprotein iti-kiato (LDL), ka arahi pea ki te hanganga o te papa i runga i ngā pakitara o te uaua, he āhuatanga e mōhiotia ana ko te atherosclerosis. Ka āwhina ngā antioxidants pēnei i te huaora E, flavonoids, me te selenium ki te aukati i te whakakōkī LDL, ā, ka whakaiti i te mōrearea o te mate ngakau me te whiu.
4. Whakaiti i te Mōrearea o ngā Mate Neurodegenerative
Ko ngā mate pēnei i te mate a Alzheimer me te mate a Parkinson e hono pinepine ana ki te ahotea waikura me te mumura mau tonu. Ka taea e ngā antioxidants pēnei i te huaora C me te E, me ngā polyphenols mai i te tī matomato te whakakore i ngā rauropi kore utu i roto i te roro me te whakaiti i te mumura, me te whakaiti i te tūponotanga o ngā mate neurodegenerative.
5. Whakapai ake i te Hauora o te Kiri
Mā te pānga o ngā hihi ultraviolet (UV) o te rā ka puta he rauropi kore utu ka kino te kiko o te kiri, ka arahi ki te koroheketanga o mua, tae atu ki te mate pukupuku kiri. Ka taea e ngā antioxidants pēnei i te huaora C me te E me te beta-carotene te tiaki i te kiri mai i te kino o te UV mā te whakakore i ngā rauropi kore utu, te whakatika i ngā kiko kua pakaru, me te whakateretere i te hanganga collagen.
6. Tautoko i te Whakaora me te Whakaora i ngā Kiko
Ka tautokohia hoki e ngā antioxidants te tukanga whakaora patunga mā te whakateretere i te hanganga kiko hou me te whakaiti i te mumura. Ka āwhina i a rātou ki te whakateretere i te whakahoutanga pūtau me te whakanui ake i te kaha o te kiko, he mea tino nui mō te whakaoranga i muri i te whara, i te pokanga rānei.
7. Kia mau tonu te mahi a te retina me te tirohanga
He mea nui ngā antioxidants pērā i te lutein me te zeaxanthin e kitea ana i roto i ngā huawhenua rau matomato, me ngā huaora C me te E, ki te hauora o ngā kanohi. Ka tiakina e rātou ngā kanohi mai i te kino waikura me te mumura, ka taea ai te whai wāhi atu ki ngā mate kanohi pirau pērā i te cataract me te age-related macular degeneration (AMD).
Ngā Pūtake Kai Ārai Mate
Ko te tāpiri i ngā momo puna antioxidant ki tō kai o ia rā te huarahi pai ki te whakamahi i ō rātou painga hauora. Ko ētahi o ngā kai whai antioxidant ko:
– Ngā hua: Purūpere, rōpere, rāhipere, cheri, karaka, kiwi.
– Huawhenua: Pūroroki, pīnihi, kāreti, tōmato, kāreti, pepa whero.
– Ngā kākano me ngā nati: Āmona, nati wōnati, kākano tīa, kākano pūhā.
– Ngā Inu: Tī matomato, tī pango, kawhe, wai pamekaranete.
– Ngā mea kakara me ngā otaota: Turmeric, kanekane, kāriki, hinamona, oregano.
Ngā Tāpiringa Ārai Matewai
Ahakoa he pai ake ngā puna taiao o ngā antioxidants mai i te kai, he pai pea ngā tāpiringa tāpiringa i ētahi wā, inā koa mō te hunga e uaua ana ki te kai i ngā kai whai antioxidants. Heoi, he mea nui kia kōrero ki tētahi tohunga hauora i mua i te tīmatanga o ngā tāpiringa antioxidant, nā te mea ka pā kino pea te kai nui o ētahi antioxidants.
Whakamutunga
He mea nui ngā antioxidants hei pupuri i te hauora o ngā pūtau me te tiaki i te tinana mai i te kino o te waikura. Mā te whakamahi i ngā antioxidants ka taea te whakaroa i te koroheketanga, te whakaiti i te mōrearea o ngā mate pūmau, me te whakapai ake i te hauora whānui. Ko te kai i ngā kai whai antioxidants me te pupuri i te oranga hauora he mahi nui hei whakarei ake i te hauora. Mā te mārama ki ngā momo me ngā pūtake o ngā antioxidants, ka taea e tātou te whakatau whai whakaaro hei tautoko i te kounga pai ake o te oranga.
