ʻO nā antioxidants nā pūhui e kōkua i ka pale ʻana i kā mākou mau cell mai ka pōʻino oxidative i hana ʻia e nā radical manuahi. ʻO nā radical manuahi he mau molekala paʻa ʻole i hana maoli ʻia i loko o ko mākou kino ma muli o nā kaʻina metabolic a me nā kumu o waho e like me ka pollution a me ka uahi paka. Inā waiho ʻole ʻia, hiki i nā radical manuahi ke hoʻoulu i ke koʻikoʻi oxidative, hoʻoulu i nā pilikia olakino like ʻole a wikiwiki i ke kaʻina hana ʻelemakule.
He mea koʻikoʻi nā Antioxidants e hana nui i ka mālama ʻana i ko mākou olakino holoʻokoʻa. Ua lohe paha ʻoe i ka huaʻōlelo ma mua, akā he aha nā antioxidants?
ʻO ka ʻōlelo maʻalahi, ʻo nā antioxidants nā mea e kōkua i ka pale ʻana a i ʻole ka hoʻolohi ʻana i ka pōʻino o nā radical manuahi i nā cell. Akā he aha nā radical manuahi? ʻO nā radical manuahi nā molekala paʻa ʻole i hana ʻia i loko o ko mākou kino ma muli o nā ʻano kumu like ʻole me ka pollution, ka uahi paka a me ka meaʻai a mākou e ʻai ai. Hoʻokumu kēia mau radical manuahi i ke koʻikoʻi oxidative, inā ʻaʻole i hoʻokaʻawale ʻia, hiki ke alakaʻi i nā pilikia olakino.
No laila, pehea ka hana o nā antioxidants? Hoʻopau nā Antioxidants i nā radical manuahi ma o ka hāʻawi ʻana i nā electrons iā lākou, a laila hoʻopaʻa iā lākou a pale iā lākou mai ka hoʻopōʻino ʻana i kā mākou mau cell. Hoʻopuka maoli ko mākou kino i kekahi mau antioxidants, akā hiki ke loaʻa iā mākou mai kekahi mau meaʻai a me nā mea hoʻohui. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia ʻo ka meaʻai waiwai i nā antioxidants he nui nā pono olakino.
Ua ʻike ʻia nā antioxidants no ko lākou mau waiwai anti-kahiko. ʻO nā radical manuahi e hoʻolalelale i ke kaʻina hana kahiko ma o ka hoʻopōʻino ʻana i kā mākou mau cell a hoʻokumu i nā wrinkles a me nā laina maikaʻi. Kūʻē nā Antioxidants i kēia mau hopena a kōkua i ka hoʻolōʻihi i ke kaʻina hana ʻelemakule, e mālama i ko mākou ʻili i ka ʻōpio a me ka ikaika.
ʻO ka hoʻokomoʻana i nā antioxidants i kāuʻai he mea maʻalahi. Nui nā huaʻai a me nā mea kanu i nā antioxidants, ʻoi aku ka nui o nā kala ʻulaʻula e like me nā hua, nā lau lau a me nā hua citrus. Aia kēia mau meaʻai i nā ʻano antioxidants like ʻole, e like me nā huaora A, C a me E, a me nā minela e like me ka selenium a me ka zinc. Eia kekahi, ʻo ke kī ʻōmaʻomaʻo a me ke kokoleka ʻeleʻele ka waiwai i nā antioxidants.
ʻOiai e ʻai ʻia ana nā meaʻai waiwai antioxidant, hiki i nā mea hoʻohui ke lilo i koho e hōʻoiaʻiʻo ai ʻoe e hoʻokō i kāu mau pono antioxidant i kēlā me kēia lā.
Ka hoʻomaopopo ʻana i nā Radical Free a me ka Oxidative Stress:
No ka hoʻomaopopo ʻana i ke koʻikoʻi o nā antioxidants, he mea nui e hoʻomaopopo mua i nā manaʻo o nā radical manuahi a me ke kaumaha oxidative. ʻO nā radical manuahi nā molekala paʻa ʻole i hana ʻia e nā ʻano mea like ʻole, e like me ka ʻike ʻana i nā mea haumia, ke kaumaha, ka ʻai maikaʻi ʻole a me ka radiation ultraviolet. Hoʻopau kēia mau molekala i nā pūnaewele, nā protein a me ka DNA, e hōʻino ana i ko mākou kino. Inā haʻalele ʻole ʻia, hiki iā lākou ke hoʻolōʻihi i ke kaʻina hana ʻelemakule a hoʻonui i ka pilikia o nā maʻi e like me ke kanesa, ka maʻi cardiovascular a me nā maʻi neurodegenerative.
ʻO ke koʻikoʻi o ka oxidative, ʻo ka imbalance ma waena o nā radical manuahi a me nā antioxidants i loko o ke kino, kahi e komo ai nā antioxidants. Ma ka pale ʻana i nā radical manuahi, kōkua nā antioxidants i ka hoʻoponopono ʻana i ke kaulike a hōʻemi i ke koʻikoʻi oxidative, a laila e hōʻemi i kāna mau hopena pōʻino.
ʻO ke kuleana o nā antioxidants i ka anti-aging:
1. E mālama i ka ʻili ʻōpio: ʻO kekahi o nā hōʻailona ʻike ʻia o ka ʻelemakule ʻo ia ka pōʻino o ka ʻili. ʻO nā antioxidants e like me nā huaora A, C a me E kōkua i ka hoʻoulu ʻana i ka collagen, kahi protein e mālama i ka ʻili a paʻa. Hoʻopaʻa pū lākou i ka photoaging ma muli o ka ʻike ʻana o ka lā, e hōʻemi ana i nā wrinkles, nā kiko makahiki a me nā laina maikaʻi.
2. Hoʻoponopono hou a me ka hoʻoponopono hou ʻana: He kuleana koʻikoʻi nā Antioxidants i ka hoʻoponopono ʻana i nā cell i poino a pale i ka pōʻino hou aʻe. Kōkua lākou i ka hoʻoponopono DNA a hoʻoulu i ka hoʻoulu hou ʻana o ka cell, hoʻomaikaʻi i ke olakino holoʻokoʻa a me ka ikaika.
3. Hoʻoikaika i ka ʻōnaehana pale: I ko mākou wā ʻelemakule, nāwaliwali kā mākou ʻōnaehana pale, hiki iā mākou ke maʻi. ʻO nā antioxidants, ʻoi aku ka nui o ka vitamina C, e hoʻoikaika i ko mākou ʻōnaehana pale ma ke kākoʻo ʻana i ka hana ʻana o nā keʻokeʻo keʻokeʻo a me nā antibodies, e kōkua i ke kaua ʻana i ka maʻi a me ka maʻi.
ʻO nā kumu meaʻai nui o nā antioxidants:
1. Nā hua: Blueberries, strawberries, raspberries, a me blackberries ua waiwai nui i nā antioxidants. Aia i loko o kēia mau huaʻai ʻono nā pūhui e like me nā anthocyanins, ellagic acid, a me ka huaora C, ʻo ia mau mea a pau e kōkua i ko lākou mau waiwai antioxidant ikaika.
2. ʻO nā lau lau ʻōmaʻomaʻo: ʻO nā lau ʻeleʻele e like me ka spinach, kale, a me Swiss chard he kumu maikaʻi loa ia o nā antioxidants, ʻoi aku ka nui o nā huaora A, C, a me E. Kōkua kēia mau meaʻai i ka pale ʻana i ke kaumaha oxidative a hoʻemi i ka pilikia o ka maʻi maʻi.
3. Nati a me nāʻanoʻano: ʻO nā ʻalemona, nā walnuts, nā hua flax, a me nā hua chia he waiwai nui i nā antioxidants, nā momona olakino, a me ka fiber. ʻAʻole wale lākou e pale aku i nā radical manuahi, hoʻolaha pū lākou i ke olakino o ka naʻau a kōkua i ka ʻeli ʻana.
4. ʻO nā lau ʻai ʻulaʻula: ʻO nā huaʻai ikaika e like me kā kāloti, pepa bele, a me nā ʻōmato ke ʻaiʻē i ko lākou mau kala ʻulaʻula i nā antioxidants ikaika e like me beta-carotene, lycopene, a me ka huaora C. ʻO ka hoʻokomo ʻana i kēia mau mea kanu i kāu meaʻai hiki ke kōkua i ka mālama ʻana i ka ʻili olakino, hoʻoikaika i kou ʻōnaehana pale e kaua i ka mumū.
5. ʻO ke kī ʻōmaʻomaʻo: He waiwai kēia mea inu kahiko i nā catechins, kahi antioxidant i ʻike ʻia no kāna mau mea e hakakā ai i ka maʻi kanesa. ʻO ke kī ʻōmaʻomaʻo kekahi e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol, hoʻonui i ka hana o ka lolo, a hoʻoikaika i ka pohō kaumaha.
Pākuʻi Antioxidants
ʻO Urolithin A: Ma keʻano he huahana maoli, hiki ke loaʻa iā Urolithin A ma ka hydrolyzing tannins tannins i loko o ka strawberry, pomegerane a me nā huaʻai ʻē aʻe. Loaʻa iā ia nā hana physiological like ʻole, me ka anti-oxidation, anti-inflammation, anti-tumor, hoʻomaikaʻi i ke olakino muscle, hoʻoikaika i ka hana mitochondrial, a me ka lohi ʻana i ka ʻelemakule.
ʻO Urolithin B: Ma ke ʻano he pūhui bioactive hou, ʻo Urolithin B kahi pūhui linoleic acid i hana ʻia e ka metabolism o ka flora intestinal. Loaʻa nā waiwai anti-inflammatory a me nā antioxidant. Ua hōʻike ʻia he mau anabolic a me nā waiwai anti-catabolic a hiki ke hoʻohana ʻia e kōkua i ke kākoʻo ʻana i ka hoʻonui ʻana i ka nui o ka ʻiʻo lean a me ka ikaika a me ka hoʻihoʻi ʻana i ka ʻiʻo maikaʻi loa. A he nui nā pōmaikaʻi no ka ʻelemakule, ka hoʻomanawanui ʻana o ka ʻiʻo, a me ke olakino ʻōpū.
Calcium Alpha-Ketoglutarate: ʻO kahi mole liʻiliʻi i loaʻa maoli i loko o ko mākou kino, ʻo Calcium Alpha-Ketoglutarate he antioxidant e hiki ke kōkua i ka wehe ʻana i nā radical manuahi a pale i ke kino mai nā mea oxidative pōʻino, a laila e hāpai i ke olakino holoʻokoʻa.
Hoʻopilikia ke koʻikoʻi oxidative i ko mākou olakino inā nele ko mākou kino i nā antioxidants. Ua hoʻopili ʻia kēia hemahema i nā ʻano maʻi like ʻole, e like me ka maʻi cardiovascular, diabetes, kahi ʻōnaehana pale nāwaliwali, nā maʻi neurodegenerative a me kekahi mau ʻano o ke kanesa. Eia kekahi, ʻike ʻia nā hōʻailona o ka ʻelemakule, e like me nā wrinkles a me ka nalowale o ka elasticity o ka ʻili, y e ʻike hou ʻia.
E hoʻonui i kāu lawe antioxidant:
No ka pale ʻana i ka hemahema antioxidant, hiki i kekahi mau loli ola maʻalahi ke loaʻa nā hopena koʻikoʻi. Eia kekahi mau ʻōlelo aʻoaʻo no ka hoʻonui ʻana i kāu ʻai antioxidant:
1. E hahai i ka ʻai kaulike: E hoʻokomo i nā ʻano huaʻai like ʻole a me nā mea kanu i kāu ʻai i kēlā me kēia lā, no ka mea he kumu maikaʻi loa ia o nā antioxidants.
2. E apo i nā meaʻai nui: E hoʻokomo i nā meaʻai nui antioxidant-waiwai e like me ka blueberries, ke kokoleka ʻeleʻele, ke kī ʻōmaʻomaʻo, nā nati a me nā ʻanoʻano i kāu ʻai. Hāʻawi kēia mau meaʻai momona i ka nui o nā antioxidants a hāʻawi i nā pono olakino ʻē aʻe.
3. E koho i nā kīʻaha holoʻokoʻa: E koho i nā kīʻaha holoʻokoʻa e like me ka quinoa, ka laiki ʻulaʻula, a me ka berena palaoa holoʻokoʻa ma mua o nā kīʻaha i hoʻomaʻemaʻe ʻia. Aia i loko o kēia mau meaʻai nā antioxidants ma waho aʻe o ka hāʻawi ʻana i ka fiber meaʻai pono a me nā meaʻai nui ʻē aʻe.
4. E noʻonoʻo i nā mea hoʻohui: Inā ʻaʻole hāʻawi kāu ʻai i nā pae kūpono o nā antioxidants, hiki iā ʻoe ke noʻonoʻo i nā mea hoʻohui meaʻai kūlohelohe. Eia nō naʻe, pono e nīnau i kahi kauka mālama ola ma mua o ka hoʻokomo ʻana i kekahi mea hoʻohui i kāu hana maʻamau i kēlā me kēia lā.
A: Hiki iaʻu ke hoʻohana i nā antioxidants topically no nā pono anti-aging?
Q: ʻAe, hiki i nā antioxidants ke pōmaikaʻi ke hoʻohana ʻia ma luna. Hiki i nā huahana mālama ʻili i loaʻa nā antioxidants, e like me ka huaora C, ka huaʻa E, a me ka ʻāpana kī ʻōmaʻomaʻo, ke kōkua i ka pale ʻana i ka ʻili mai nā hopena pōʻino o nā mea kūlohelohe e like me ka pollution a me ka radiation UV. Hiki iā lākou ke kōkua i ka hōʻemi ʻana i ke ʻano o nā wrinkles a me ka hoʻoikaika ʻana i ka ʻili ʻōpio.
A: Pehea e kōkua ai nā antioxidants i ka anti-aging?
Nīnau: ʻO ka hōʻiliʻili ʻana o nā radical manuahi i loko o ke kino hiki ke hoʻoulu i ke koʻikoʻi oxidative, kahi hana i ka ʻelemakule a me nā maʻi pili makahiki. Hana nā Antioxidants ma ka pale ʻana i kēia mau radical manuahi, no laila e hōʻemi ana i ke koʻikoʻi oxidative a me ka hoʻoikaika ʻana i ka hana ʻoi aku ka maikaʻi. ʻO kēia, ma ke ʻano, hiki ke kōkua i ka hoʻohaʻahaʻa i ke kaʻina hana ʻelemakule a hiki ke hōʻemi i ka pilikia o nā kūlana pili makahiki.
Hoʻokuʻu: ʻO kēia ʻatikala no nā kumu ʻike wale nō a ʻaʻole pono e manaʻo ʻia he ʻōlelo aʻoaʻo olakino. E kamaʻilio mau i kahi ʻoihana mālama ola ma mua o ka hoʻohana ʻana i nā mea hoʻohui a i ʻole ka hoʻololi ʻana i kāu ʻano mālama ola kino.
Ka manawa hoʻouna: ʻAukake-28-2023
