Li-radicals mahala li tsitsitse limolek'hule tse hlahisoang ha 'mele oa hao o senya lijo, kapa ha' mele oa hao o pepesehela mahlaseli a kotsi kapa a silafatsang (joalo ka mosi oa koae).
Le hoja 'mele o ntse o hlahisa li-radicals tsa mahala ka lebaka la ho qhaqha lijo le ho li fetola matla (tse tsejoang e le adenosine triphosphate, kapa ATP), ho fetoloa ha li-radicals mahala ho ka fella ka khatello ea kelello , mokhoa o senyang o tsejoang ho senya likarolo tse ling tsa lisele tse kang li-membrane tsa lisele, DNA le liprotheine.
Mahlaseli a Maholo le Mafu
Li-radicals tsa mahala le khatello ea lik'hemik'hale li fumanoe li phetha karolo ea tsoelo-pele ea mafu a mangata, ho kenyelletsa tse latelang:
- Botenya bo bakoang ke lilemo tse ngata
- Lefu la Alzheimer
- Kankere
- Glaucoma
- Boloetse ba pelo
- Lefu la Parkinson
- Ramatiki ea ramatiki
Karolo ea Antioxidants
Li-antioxidants ke metsoako e fumanoang lijong le e hlahisoang 'meleng. Ba na le bokhoni ba ho fokotsa li-radicals tsa mahala le ho sireletsa lisele tsa rona ho senya ts'oaetso ea lik'hemik'hale. Mehlala ea li-antioxidants e kenyelletsa:
- Beta-carotene
- Coenzyme Q10
- Lipoic acid
- Lutein
- Likopi
- Resveratrol
- Selenium
- Vithamine C
- Vithamine E
Finyella Lijo Tse Mebala-bala Pele
Le hoja e ka 'na ea e-ba tekong ea ho matlafatsa tlhahiso ea hau ea li-antioxidants, hona joale ha ho na bopaki bo lekaneng ba ho bontša hore ho nka li-antioxidant li-supplements ho ka thibela maloetse. Ha e le hantle, liphuputso tse ling li bontša hore ho ja li-antioxidants tse phahameng haholo-haholo-holo beta-carotene le vithamine E tse ling-li ka senya bophelo bo botle.
Ho feta moo, Setsi sa Sechaba sa Bophelo bo Phethahetseng le sa Ts'ebeliso ea Bophelo se lemosa hore li-antioxidants tse entsoeng li-supplement tse ling li ka 'na tsa se ke tsa fana ka melemo e tšoanang le li-antioxidants tse fumanoang ka tlhaho lijong. Lijo tsohle li na le limatlafatsi tse sa tšoaneng tse ka 'nang tsa e-ba le boikarabelo bo sa tšoaneng empa tsa sebetsa hammoho ho tšehetsa bophelo bo botle.
Ho matlafatsa tlhahiso ea hau ea lijo tse nang le li-antioxidant, khetha litholoana le meroho e mebala-bala. Li-pigments tse lijong tsena li na le li-antioxidant tse ka emisang ts'ebetso ea enzyme e amanang le ho ruruha.
Bofubelu: Tomate, mahapu, lipalesa tse pinki, pelepele e khubelu, liapole tse khubelu, li-cranberries, li-cherries, tse tala le likharenate.
Orange / Yellow: Lihoete, litapole, mango, mokopu, squash, li-orang, li-nectarine, papaya, diperekisi le pelepele tse tšehali kapa tsa lehlabula.
Talase / Boroa: Ho qoba, pelepele e tšehali, meroho, li-spinach, likomkomere, kiwi, linaoa tse tala, zucchini, broccoli, watercress, Swiss chard, bok choy, le artichokes.
Ho soeufalitsoe : Garlic, li-mushroom, eiee, li-leek, lipere le ginger.
Purple: Li- blueberries, li-blackberries, li-eggplant, morara o mofubelu kapa o pherese, plums, lifeiga le lipalesa.
Leka ho kenya li-noodle tsa zucchini kapa squash ea squash bakeng sa pasta e tloaelehileng kapa li-noodle, litapole tse monate bakeng sa litapole, kapa ho jala avocado holim'a setlolo sa multigrain ho e-na le botoro kapa margarine. Meroho e kang khale kapa spinach e ka ba juiced kapa ea eketsoa ho smoothies.
Bakeng sa thuso e eketsehileng ea ho loantša khatello ea mali, u ka 'na ua nahana ka ho eketsa tlhahiso ea lisebelisuoa tse ruileng tsa antioxidant tse kang tee (e tala, e tala, e tšoeu, kapa eolong), cocoa, li-mushroom tsa meriana (joaloka reishi kapa maitake), acai kapa goji .
Lijo tse kang wheatgrass, cherry cherries, li- chokeberries , le litlama le linoko tse kang turmeric le sinamone li ka boela tsa sebetsa e le li-antioxidants.
Lisebelisoa:
National Cancer Institute. Antioxidants le Thibelo ea Kankere: Sehlooho sa 'Nete. July 2004.
Setsi sa Sechaba sa Meriana e Phelisanang le ea Meriana. "Antioxidant Supplements for Health: An Introduction". NCCAM Phatlalatso No. D450. May 2010.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.