антиоксиданти ползи и храни източници

Антиоксидантите са биохимични вещества спомагащи за нормалната работа и доброто здраве на организма. Те спомагат за премахването на свободните радикали(които оказват лошо влияние върху здравето и имунната система на човека) в организма. Te се включват в процеса на автоокисление на мазнините (нежеланите изменения получени вследствие на окислението на мазнините под влиянието на кислорода). Тяхната роля е – да се свързват с образувалите се свободни радикали и по този начин прекъсват верижно-радикаловия процес на самоокисление на мазнините.

Тялото на човек произвежда някои антиоксиданти, но много от нас се нуждаем от  редовен прием на храни богати на антиоксиданти, защото спортуващите хора приемат храни с високи стойности на белтъци, въглехидрати и мазнини които разграждайки се в организма ни освобождават свободни радикали. Друг важен фактор които вреди на човешкото здраве са химически обработените храни с които често в нашето ежедневие се храним. Освен това, хората които пушат активно или пасивно, и хората които живеят в големите градове, също имат голяма нужда от антиоксиданти, тъй като замърсеният въздух внася токсини в тялото ни.
Важно да се знае е, че антиоксидантите действат в много малки концентрации. В случай, че се превишат нормалните дози ще се изгуби ефекта им, получава се т. нар. инверсия – при прием на високи концентрации, те подпомагат автоокислението на мазнините и следователно отделянето на свободни радикали. Тоест както всеки знае, не е хубаво да се прекалява с нищо, тъй като напоследък е на мода тази тенденция да се добавят в големи количества в различни храни – избягвайте храни с високи концентрации на антиоксиданти !

Едни от най-важните антиоксиданти са – витамини С и Е, бетакаротин и селен.

  • Витамин C се среща в големи количества във всички пресни плодове и зеленчуци.
  • Витамин E се среща в ядките (бадеми,слънчоглед, фъсъци, лешници и др.)
  • Бетакаротин се среща в тиквите, сладките картофи, морковите, доматите, червените чушки, портокалите, динята както и в зелените зеленчуци като спанак, зеле и др.
  • Селен се среща в ядките, рибата, пшеница, ориз, овес, черен дроб и др.

Те са изключително важни, тъй като не са само антиоксиданти но и витамини. Поради това не само дезактивират свободните радикали, но и засилват имунната ни система и подобряват физиологията на човека(предпазват организма ни от бактерии,вируси и токсични вещества).

Някои от най-важните ползи от антиоксидантите са:
– Потискат растежа на туморите.
– Помагат на организма да детоксинира канцерогените.
– Предпазват очите от макуларна дегенерация – болест, която води до загуба на зрението.
– Предпазва тялото от увреждания от замърсен въздух (цигарен дим и др)
– Предпазва от хронични обструктивни белодробни болести – астма, бронхит и емфизем.
– Забавят стареенето на организма – изглеждаме по-млади и се чувстваме по-добре
– Понижават лошия холестерол в тялото
– Намаляват риска от атеросклероза, сърдечни заболявания, всички видове рак.
– Забавят развитието на болестта на Алцхаймер.

Тук може да видите списък с по-често срещаните храни богати на антиоксиданти:
Πлoдoвe: бopoвинĸи, ĸacиc, ягoди, мaлини, вишни, гpoздe, cливи, cyшeни cливи, ябълĸи, цитpycoви плoдoвe, пъпeш, ĸиви, пpacĸoви, cтaфиди;
Зeлeнчyци: дoмaти, бpoĸoли, зeлe, лaпaд, ĸoпpивa, cпaнaĸ, мapyля, бpюĸceлcĸo зeлe, чepвeнo цвeĸлo, aвoĸaдo,  cлaдĸи ĸapтoфи, пипep, чecън, лyĸ, пpaз, тиĸвa, мopĸoви, зeлeн гpax;
Зeлeни пoдпpaвĸи: poзмapин, джoджeн, pигaн, ĸoпъp, ĸимиoн;
Haпитĸи: зeлeн чaй, coĸ oт чepвeнo гpoздe, чepвeнo винo.
Други: семена от чия, ленено семе и др.

By Admin

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