Kev xaiv cov khoom noj khoom haus zoo tshaj ntawm cov tshuaj antioxidants tuaj yeem mus ntev txoj hauv kev pab txhawb koj txoj kev noj qab haus huv thiab kev sib ntaus sib tua. Ib chav kawm ntawm cov khoom sib xyaw uas pom muaj ntau yam khoom noj (tshwj xeeb tshaj yog cov khoom noj uas yog khoom noj), antioxidants pab tiv thaiv kom txhob muaj teeb meem ntawm cov dawb radicals. Nws xav tias kom koj noj cov khoom noj khoom haus zoo tshaj ntawm cov tshuaj antioxidants pab tau fend tawm ib lub tswv yim mob loj, xws li kab mob hauv lub plawv, mob ntshav qab zib, tsis nco qab, thiab qee yam mob cancer.
Cov Khoom Noj Uas Zoo Li Cas Yog Qhov Zoo Ntawm Cov Tshuaj Antioxidants?
Muaj ntau cov zaub, txiv hmab txiv ntoo, thiab lwm yam khoom noj yog qhov zoo ntawm cov tshuaj antioxidant, xws li: anthocyanins, carotenoids (xws li beta-carotene ), lutein, lycopene, resveratrol , selenium, vitamin C, thiab vitamin E.
Tsis tas li ntawd, ntau ntau cov khoom noj muaj ntau hom tshuaj tua kab mob antioxidant, txhua tus nrog nws cov teebmeem kev noj qab haus huv. Piv txwv li, txiv hmab txiv ntoo muaj cov anthocyanins, vitamin C, resveratrol, thiab selenium, thaum cov nplooj zaub ntsuab tsaus nti xws li lwm yam, txiv kab ntxwv qaub, thiab cov collard muaj cov vitamins C thiab E, lutein, thiab antioxidant hu ua kaempferol.
Thaum zaub thiab txiv hmab txiv ntoo ua zaub mov noj zoo rau cov tshuaj antioxidants, koj tuaj yeem sau rau cov tshuaj tua kab mob thiab cov txiv hmab txiv ntoo, haus tshuaj yej (xws li cov tshuaj yej ntsuab thiab cov tshuaj yej dub ), thiab siv tshuaj ntsuab thiab tshuaj lom. Cov khoom noj txom ncauj zoo li paj kws thiab cov qhob noom xim kasfes tsaus kuj ua rau muaj cov kab mob antioxidants.
Lub 20 Yam Khoom Noj Uas Zoo Tshaj Plaws (Antioxidants)
Rau ib daim ntawv tshaj tawm uas luam tawm nyob rau hauv Phau Ntawv Qhia Txog Khoom Noj thiab Zaub Mov Chemistry hauv xyoo 2004, cov kws tshawb fawb los ntawm Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo (USDA) tau ua raws li qhov kev soj ntsuam ntau tshaj ntawm cov ntsiab lus ntawm cov tshuaj tua kab mob.
Cov kws qhia USDA tau xaiv cov zaub mov no raws li lawv cov tshuaj tua kom tag nrho, uas yog ib qho kev ntsuas cov antioxidants 'rab peev xwm los tawm tsam dawb radicals.
Hauv lawv cov kev tshawb fawb txog ntau tshaj 100 zaub mov, tsab ntawv ceeb toom cov neeg sau tau pom hais tias cov khoom hauv qab no yog cov khoom noj khoom haus zoo tshaj ntawm cov tshuaj tua kab mob antioxidants:
Khoom Noj, Kev Pab Cuam, Qhov Muaj Peev Xwm Muaj Mob Rau Antioxidant
Cov taum me me (qhuav), 1/2 khob, 13,727
Qus blueberries, 1 khob, 13,427
Liab raum taum (qhuav), 1/2 khob, 13,259
Pinto taum, 1/2 khob, 11,864
Blueberries (cultivated), 1 khob, 9,019
Cranberries, 1 khob (tag nrho), 8,983
Artichoke siab, 1 khob, 7,904
Blackberries, 1 khob, 7,701
Prunes, 1/2 khob, 7,291
Raspberries, 1 khob, 6,058
Txiv pos nphuab, 1 khob, 5,938
Liab qab txiv apples, 1, 5,900
Granny Smith txiv apples, 1, 5,381
Pecans, 1 moog haujlwm, 5,095
Sweet cherries, 1 khob, 4,873
Dub plums, 1, 4,844
Russet qos yaj ywm, 1 lub txiv hmab txiv ntoo, 4,649
Dub taum (qhuav), 1/2 khob, 4,181
Plums, 1, 4,118
Gala apples, 1, 3,903
Vim li cas koj thiaj li yuav tau txais koj cov tshuaj antioxidants los ntawm Khoom Noj?
Thaum muaj coob tus neeg noj tshuaj antioxidant, tom qab noj cov zaub mov muaj roj ntau hauv cov khoom noj uas muaj roj ntau ntau yuav suav tias yog txoj hau kev uas txhawb koj cov tshuaj tiv thaiv antioxidant. Ntxiv nrog rau muaj ntau hom tshuaj tua kab mob antioxidant, cov zaub mov no muab lwm yam tseem ceeb ntawm kev noj zaub mov zoo, xws li cov zaub mov thiab cov khoom noj muaj roj.
Txawm hais tias qee cov kev tshawb fawb pom tias cov tshuaj antioxidant yuav pab tiv thaiv kom tsis txhob muaj kab mob kev loj hlob los ntawm kev txo cov kev nyuab siab oxidative, kev tshawb xyuas ntau dua yuav tsum tau ua ntej ua ntej yuav pab tau rau kev tiv thaiv kab mob. Qhov tseeb tiag, National Center for Complementary and Integrative Health hais tias kev tshawb pom los ntawm cov kev tshawb fawb txog ntau tshaj 100,000 leej tau qhia tias antioxidant tshuaj yuav tsis txo kev pheej hmoo ntawm tej mob xws li mob plawv thiab cancer.
Muaj qee qhov kev txhawj xeeb tias kev noj cov tshuaj antioxidants hauv daim ntawv ntxiv yuav cuam tshuam nrog koj lub cev kom txawj nqus lwm cov khoom noj tseem ceeb.
Yuav Ua Li Cas Thiaj Yuav Siv Koj Cov Khoom Noj Uas Zoo Tshaj Lij rau Antioxidants
Yuav kom thauj cov tshuaj tua kab mob, ua raws li xuas khoom noj uas muaj ntau yam khoom noj uas tau muab cog thiab txwv tsis pub noj cov khoom noj. Txhim kho rau cuaj qhov zaub thiab txiv hmab txiv ntoo ib hnub yog qhov zoo tshaj plaws los pab kom koj noj cov zaub mov zoo tshaj ntawm cov tshuaj antioxidants.
Cov chaw
Benzie IF1, Choi SW2. "Antioxidants nyob rau hauv khoom noj khoom haus: cov ntsiab lus, kev ntsuas, kev coj, kev txiav txim, kev ceeb toom, kev kub ntxhov, thiab cov kev tshawb nrhiav." Kev Txhawb Nqa Zaub Mov. 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. " Tag nrho cov antioxidant ntsiab lus ntawm ntau tshaj 3100 cov khoom noj, dej haus, txuj lom, tshuaj ntsuab thiab tshuaj siv thoob ntiaj teb. " Nutr J. 2010 Jan 22; 9: 3.
National Center rau Complementary thiab Integrative Health. "Antioxidants thiab Kev Noj Qab Haus Huv: Ib Taw Qhia." NCCIH pub dawb: D483. Kaum Ib Hlis 2013.
Pandey KB1, Rizvi SI. "Tsob nroj polyphenols ua kev noj haus antioxidants nyob rau hauv tib neeg kev noj qab haus huv thiab kab mob." Oxid Med Cell Longev. 2009 Nov-Dec; 2 (5): 270-8.
Disclaimer: Cov ncauj lus hauv lub vev xaib no yog tsim rau kev kawm nkaus xwb thiab tsis yog ib qho chaw pauv hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.