Xagjiryada bilaashka ah waa molecules aan xasillooneyn oo soo saaro marka jirkaaga uu jebiyo cuntada, ama marka jirkaaga uu ku dhaco shucaaca ama sunta (sida qiiqa tubaakada).
Inkastoo jidhku si joogto ah u soo saaro xagjirnimo bilaash ah sababtoo ah jabinta cuntada iyo u rogidda tamar (oo loo yaqaano adenosine triphosphate, ama ATP), kororka xakamaynta lacag la'aanta ah waxay keeni kartaa cadaadiska oksaydhka , geeddi-socod burburay oo loo yaqaan in uu waxyeeleeyo dhismayaasha unugyada sida unugyada unugyada, DNA, iyo borotiinada.
Radicals iyo Cudurrada lacag la'aanta ah
Xaglo lacag la'aan ah iyo cadaadiska oksida ayaa lagu ogaaday inay door ka ciyaarayaan horumarinta cuduro badan, oo ay ku jiraan kuwa soo socda:
- Dhibaatooyinka macluusha ee la xiriirta da'da
- Cudurka Alzheimer
- Kansarka
- Glaucoma
- Cudurka Wadnaha
- Cudurka Parkinson
- Rheumatoid arthritis
Doorka Antioxidants
Antioxidants waa noocyo laga helo cuntada oo laga soo saaro jirka. Waxay awood u leeyihiin in ay ka takhalusaan xagjirnimada bilaashka ah waxayna ilaaliyaan unugyada naga soo gaara dhaawacyada ka yimaada cadaadiska oxidative. Tusaalooyinka antioxidants waxaa ka mid ah:
- Beta-carotene
- Coenzyme Q10
- Lipoic acid
- Lutein
- Lycopene
- Resveratrol
- Selenium
- Vitamin C
- Vitamin E
Gaar u Cuntada Cuntada First
Inkastoo laga yaabo in ay jahawareer u tahay kor u qaadista qaadashada antioxidants, haddana maahan caddayn ku filan oo muujinaya in qaadashada daawooyinka antioxidant ay ka hortagi karto cudurka. Dhab ahaan, cilmi-baarisyada qaarkood waxay soo jeediyaan in isticmaalka antioxidants ee qiyaasta sare-gaar ahaan beta-carotene iyo fitamiin E dheeri ah - ay dhab ahaantii waxyeelayn karaan caafimaadka.
Waxa intaa ka sii dheer, Xarunta Qaranka ee Wadajirka ah iyo Is-dhex-galka ah ee Dhaqan-celinta ayaa ka digaysa in antioxidants-ka laga helo qaar ka mid ah dheef-celinta lagama yaabo inay bixiyaan faa'iidooyin isku mid ah sida antioxidants oo sida dabiiciga ah lagu helo. Cuntooyinka oo dhan waxay ka kooban yihiin nafaqooyin kala duwan oo laga yaabo in ay leeyihiin dooraro kala duwan laakiin ay wada shaqeeyaan si ay u taageeraan caafimaadka.
Si kor loogu qaado qaadashada cuntooyinka hodanka ah ee hodanka ah, dooro miraha iyo khudaarta miraha leh. Noocyada cuntooyinkaas ku jira cuntooyinkan waxay leeyihiin waxyaabo ka dhan ah antioksidant oo laga yaabo inay joojiso habka enzimma ee ku lug leh caabuqa.
Casaan: Tamaandhada, tufaaxa, qumbaha casaanka ah, basbaaska casaan, tufaax casaan, madax-furan, jeeriga, raspberries, iyo rummaanka.
Orange / Cagaar: Karootada, baradhada macaan, mango, bocorka, bacaha, boomaatada, nectarines, papaya, fersken, iyo jilbaha huruudka ah ee jaalle ama orange.
Green / Yellow: Avokado, buunshaha cagaarka, caleenta qaxwada, kale, isbinaajka, qajaar, kiwi, digirta cagaaran, zucchini, broccoli, boodhadh, chard Swiss, boor choy, iyo artichokes.
Caddaan: Sallis, boqoshaada, basasha, caleenta, pear iyo sinjiga.
Dhalaal: Blueberries, blackberries, eggplant, canab ama casaan sonkor ah, plomme, berde, iyo xabuub.
Isku day inaad bedesho soodhaha jucchini ama spaghetti squash ah bakeeriyada caadiga ah ama baastada, baradho macaan oo baradho ah, ama faafin avokado on rooti badan oo mariinka ah halkii subag ama margarine. Khudaarta sida kale ama isbinaajka ayaa laga yaabaa inay noqdaan kuwo la dubay ama lagu darey suntan.
Wixii caawimo dheeraad ah ee lagu wajahayo cadaadiska oksaydhka, waxa kale oo laga yaabaa inaad ka fekerto inaad kordhiso alaabta aad ka heshay maadada hodanka ah sida shaaha (madow, cagaaran, caddaan, ama oolong), kookaha, boqoshaada daawada (sida reishi ama maitake), acai, ama goji berry .
Cuntooyinka sida kalluunka, qoob-ka-ciyaarka, chokeberries , iyo dhirta iyo dhirta sida ciriiriga iyo qoraaga ayaa sidoo kale laga yaabaa inay u dhaqmaan sida antioxidants.
Ilaha:
Machadka Kansarka Qaranka. Antioxidants iyo Ka Hortagga Kansarka: Xaashida Xaqiiqda. July 2004.
Xarunta Qaranka ee Daaweynta Kala-duwan iyo Kale. "Ku-daweynta Antioxidant ee Caafimaadka: Hordhac". Daabacaadda NCCAM D450. May 2010.
Diidmada: Macluumaadka ku jira boggan waxaa loogu talagalay ulajeedooyinka waxbarashada oo kaliya maahan beddel talobixin, ogeysiin ama daaweyn dhakhtarka ruqsada leh. Loogama jeedo inuu daboolo dhammaan taxaddarrada suurtagalka ah, isdhexgalka daroogada, duruufaha ama saameynta xun. Waa inaad raadisaa daryeel caafimaad oo degdeg ah wixii arrimo caafimaad ah oo la tasho dhakhtarkaaga ka hor intaanad isticmaalin daawo kale ama isbeddel ku yimaada habkaada.