Ho khetha mehloli e meholo ea lijo ea li-antioxidants ho ka nka nako e telele ho matlafatsa bophelo ba hao le ho loantša mafu. Sehlopha sa metsoako e fumanoang lijong tse fapa-fapaneng haholo (haholo-holo lijo tse nkiloeng ke limela), li-antioxidants li thusa ho sireletsa khahlanong le liphello tse kotsi tsa radicals mahala. Ho nahanoa hore ho eketsa ts'ehetso ea lijo tse molemo ka ho fetisisa tsa li-antioxidants ho ka thusa ho qoba boholo ba maemo a bophelo bo botle, a kang lefu la pelo, lefu la tsoekere, lefu la Alzheimer le mefuta e meng ea kankere.
Mefuta ea Lijo ke Mefuta e Molemo ea Antioxidants?
Meroho e ngata, litholoana le mefuta e meng ea lijo ke mehloli e metle ea metsoako ea antioxidant, ho akarelletsa: anthocyanins, carotenoids (e kang beta-carotene ), lutein, lycopene, resveratrol , selenium, vithamine C le vithamine E.
Ho feta moo, lijo tse ngata tse ngata li fana ka lik'hemik'hale tse fapaneng tsa antioxidant, e 'ngoe le e' ngoe e na le liphello tse ikhethang tsa bophelo bo botle. Ka mohlala, morara o na le anthocyanins, vithamine C, resveratrol le selenium, ha meroho e meroho e tala e nang le makhasi a kang kera, sipinake le meroho e mebala e fana ka vithamine C le E, lutein, le antioxidant e bitsoang kaempferol.
Le hoja meroho le litholoana li sebeletsa e le tse ling tsa mehloli e mengata ea lijo tsa antioxidants, u ka boela ua tlatsa metsoako ea antioxidant ka ho ja limela le linate, tea ea ho noa (joaloka tee e tala le tee e ntšo ), le ho sebelisa litlama le linoko ha u pheha. Lijo tse nang le linojoana tse kang popcorn le chokolete e lefifi li boetse li fana ka li-antioxidants tse 'maloa.
Libaka tse 20 tsa lijo tse ntle ka ho fetisisa tsa Antioxidants
Bakeng sa tlaleho e phatlalalitsoeng ho Journal of Agricultural and Food Chemistry ka 2004, bo-rasaense ba tsoang Lefapheng la Temo la United States (USDA) ba ile ba etsa seo ho nkoang hore ke tlhahlobo e feletseng ka ho fetisisa ea li-antioxidant tsa lijo tse tloaelehileng tse jeoang.
Litsebi tsa USDA li behile lijo tsena ho ea ka matla a tsona a feletseng a antioxidant, e leng tekanyo ea matla a antioxidants a ho fokotsa li-radicals mahala.
Phuputsong ea bona ka lijo tse fetang 100, bangoli ba tlaleho ba fumane lintho tse latelang hore e be tsona lijo tse molemo ka ho fetisisa tsa li-antioxidants:
Lijo, Ho Sebeletsa Boholo, Matla a Antioxidant Ka Ho Sebeletsa
Nonoana e khubelu e nyenyane (omisitsoeng), senoelo sa 1/2, 13 727
Li-blueberries tse hlaha, kopi e le 'ngoe, 13,427
Lioa tse khubelu tsa liphio (tse omisitsoeng), senoelo sa 1/2, 13,259
Linaoa tsa Pinto, 1/2 senoelo, 11 864
Li-blueberries (li lengoa), senoelo se le seng, 9,019
Cranberries, kopi e 1 (e feletseng), 8 983
Artichoke hearts, 1 senoelo, 7,904
Blackberries, kopi e le 'ngoe, 7 701
Lipalesa, 1/2 senoelo, 7,291
Raspberries, senoelo sa 1, 6,058
Fragole, senoelo sa 1, 5,938
Liapole tse monate tse khubelu, 1, 5 900
Maapole a Granny Smith, 1, 5,381
Li-Pecan, 1 ounce, 5095
Li-cherry tse monate, senoelo sa 1, 4,873
Lipalesa tse mongobo, 1, 4,844
Litapole tsa Russet, 1 e phehiloe, 4,649
Linaoa tse ntšo (tse omisitsoeng), senoelo sa 1/2, 4,181
Plums, 1, 4,118
Maapole a Gala, 1, 3,903
Ke Hobane'ng ha U Lokela ho Fumana Antioxidants ea Hao Lijo?
Le hoja batho ba bangata ba nka li-supplementary anti-oxidant, ka mor'a ho ja lijo tse matlafatsang li-antioxidant ho nkoa e le mokhoa o khethiloeng oa ho matlafatsa mefuta ea hau ea antioxidant. Ntle le ho na le mefuta e mengata ea lik'hemik'hale tsa antioxidant, lijo tsena li fana ka likarolo tse ling tsa bohlokoa tsa phepo e nepahetseng, tse kang liminerale le fiber.
Le hoja liphuputso tse ling tsa pele li bontša hore likokoana-hloko tse ling tse ka thusang ho thibela maloetse ka ho fokotsa ho imeloa kelellong, liphuputso tse ling li hlokahala pele lisebelisoa tse joalo li ka buelloa bakeng sa thibelo ea mafu. Ha e le hantle, Setsi sa Sechaba sa Phelisano le Bophelo bo Kopanetsoeng se bolela hore liphuputso tse entsoeng liphuputsong tse tsitsitseng tsa saense tse amang batho ba fetang 100 000 li bontšitse hore lithibela-mafu tse ling li ke ke tsa fokotsa kotsi ea mafu a sa foleng a kang lefu la pelo le kankere.
Hape ho na le taba e amehang ea hore ho noa li-antioxidants ka foromo ea tlatsetso ho ka kena-kenana le bokhoni ba 'mele oa hau oa ho ja limatlafatsi tse ling tsa bohlokoa.
Tsela ea ho Ntlafatsa Tsela ea Hao ea Lijo Tse Molemohali Lihlahisoa tsa Antioxidants
Ho laola li-antioxidants, latela lijo tse nepahetseng tse akarelletsang lijo tse ngata tse nkiloeng ke limela le meeli ea ho ja lijo tse nkiloeng. Ho iketsetsa mefuta e robong ea meroho le litholoana ka letsatsi ke mokhoa o motle oa ho eketsa tlhahiso ea lijo tsa mefuta-futa ea li-antioxidants.
Lisebelisoa
Benzie IF1, Choi SW2. "Li-antioxidants lijong: likahare, tekanyo, bohlokoa, liketso, litlhokomeliso, li-caveats le litlhoko tsa ho etsa lipatlisiso." Adv Food Nutr. 2014; 71: 1-53.
Carlsen MH1, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I, Berhe N, Willett WC, Phillips KM, Jacobs DR Jr, Blomhoff R. " Lihlahisoa tse feletseng tsa antioxidant tsa lijo tse fetang 3100, lino tse monate, linoko, litlama le li-supplements tse sebelisoang lefatšeng lohle. " Nutrition J. 2010 Jan 22; 9: 3.
Setsi sa Sechaba sa Bophelo bo Phethahetseng le bo Kopanetsoeng. "Antioxidants le Bophelo bo botle: Selelekela." NCCIH Noe ea Phatlalatso: D483. November 2013.
Pandey KB1, Rizvi SI. "Jala li-polyphenols joaloka li-antioxidants tse jang lijong tsa batho le mafu." Cell Cell ea Longev. 2009 Nov-Dec; 2 (5): 270-8.
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.