Ib qho Kev Tua Phem Badge: Ntau Cov Khoom Muag Dawb thiab Tsawg Antioxidants
Kev haus luam yeeb yog ib qho tshuaj lom cov tshuaj lom thiab tshuaj tua kab mob uas ua rau txhua yam hauv lub cev muaj teeb meem thaum neeg haus luam yeeb. Nws tsim ib qho kev nplua mias ntawm dawb radicals uas tuaj yeem tsim kev puas ntawm cellular thiab depletes tseem ceeb cov vitamins thiab minerals hauv peb lub cev. Cia siv sijhawm saib.
Haus Luam Yeeb thiab Vitamin Tso Tawm
Peb yuav tham txog cov vitamins uas muaj kev ntxhov thaum neeg haus luam yeeb, tab sis vim li cas qhov no tseem ceeb?
Kev haus luam yeeb loj ua rau kom muaj cov dawb radicals hauv peb lub cev. Cov dawb radicals yog dab tsi ua rau kev puas tsuaj rau hlwb uas nws thiaj li ua rau mob cancer thiab lwm yam kab mob. Tsis tau txawm tias tsis haus luam yeeb ntawm peb lub cev raug rau dawb radicals txhua hnub uas tau tsim los ntawm ob qho tib si co toxins nyob rau hauv peb cheeb tsam thiab qhov qub metabolic kev siv uas yog siv los zom cov zaub mov peb noj.
Nws yog lub zeem muag ntawm cov dawb radicals (ntawm lwm yam) uas nqa cov vitamins rau hauv daim duab. Vitamins yog peb cov ntaub thaiv npog tiv thaiv dawb radicals. Lawv yeej tsis tuaj yeem cuam tshuam cov dawb radicals kom lawv ua tsis tau lawv cov kev puas tsuaj.
Muab tso ua ke, kev sib xyaw ua ke pub dawb radicals tshwm sim los ntawm kev haus luam yeeb thiab txo qis ntawm cov vitamins tseem vim haus luam yeeb pob khoom ob chav phab ntsa tiv thaiv peb. Cia peb saib cov radicals dawb li cas rau peb lub cev, cov txheej txheem los ntawm kev haus luam yeeb ua rau cov vitamins tseem ceeb, thiab seb qhov no ua ke tawm ntawm koj lub cev kom txhob raug.
Haus luam yeeb thiab Dawb Radicals
Cov dawb radicals yog cov xaim lossis cov kabmob uas muaj khib nyiab ntawm electrons. Mloog ntshav tsis nyiam nyob hauv lub xeev no (lawv zoo siab dua thaum lawv muaj ib nkawg ntawm electrons), uas ua rau lawv tsis ruaj tsis khov. Cov tsis txaus siab tsis txaus siab no, yog li ntawd, mus ncig ntawm lub cev nrhiav ib qho hluav taws xob los mus ntes ntawm lwm lub tshuab xwv kom lawv muaj peev xwm tswj lawv lub zog.
Nyob ntawm seb lawv pom qhov hluav taws xob uas lawv xav tau, lawv tuaj yeem ua rau mob plhuav ntawm cov ntaub so ntsiag to. Thaum lawv cuam tshuam nrog collagen, lawv ua rau qhov tsis zoo "kev haus luam yeeb lub pob txha." Thaum lawv ntsib cov hlab ntsha, lawv tuaj yeem ua rau cov hlab ntsha hauv qhov chaw nyob rau theem rau lub plawv nres. Thiab thaum twg qhov chaw ua DNA hauv lub hlwb ntawm peb lub cev, kev puas tsuaj (noob mutations) yuav tshwm sim. Nws yog qhov no txuam ntawm noob mutations uas yog lub luag hauj lwm rau qhov tsim muaj kabmob kheesxaws ntawm tes.
Antioxidants
Lub cev tiv thaiv kab mob siv antioxidants los tiv thaiv kev puas tsuaj los ntawm cov dawb radicals. Antioxidants yog molecules uas muaj peev xwm pub dawb electrons mus dawb radicals tsis tau poob lawv tus kheej lub cev kev ntseeg molecular. Nyob rau hauv no txoj kev, lawv muaj peev xwm qeeb cuam tshuam kev uas dawb radicals muaj nyob rau hauv lub cev.
Kev tshawb fawb tau pom txog ntawm 4,000 antioxidants, qee yam uas tau ua rau tib neeg lub cev lawm. Lwm tus tuaj ntawm cov khoom noj uas peb noj.
Ob tug tseem ceeb ntawm cov tshuaj tua kabmob tseem ceeb yog cov vitamin C thiab vitamin E. Lawv pab tua cov kab mob thiab cov tshuaj toxins hauv lub cev thiab tseem ceeb rau kev noj qab nyob zoo.
Oxidative Kev Ntxhov Siab
Thaum muaj ntau ntau radicals thiab tsis txaus antioxidants nyob rau hauv lub cev, ib qho mob hu ua oxidative kev nyuaj siab tshwm sim.
Qhov no yog xav ua si ib feem hauv txoj kev loj hlob ntawm ib pawg ntseeg tag nrho ntawm cov kab mob, nrog rau kev mob qog nqaij hlav thiab mob plawv.
Vitamin C thiab haus luam yeeb
Vitamin C yog dej-soluble vitamin. Tsis zoo li cov roj-soluble vitamins, lub cev tsis muaj peev xwm cia cov dej-soluble vitamins thiab yuav tsum tau txais txhua hnub los ntawm cov khoom noj uas peb noj.
Cov kev tshawb fawb tau pom tias cov neeg haus luam yeeb, thiab cov neeg uas raug cov pa luam yeeb ntxiv, tau txo cov vitamin C hauv lawv lub cev. Nws xav tias cov neeg haus luam yeeb yuav tsum muaj 35 mg tshaj vitamin C txhua hnub tshaj li tsis haus luam yeeb. Hmoov tsis, tsuas yog siv cov tshuaj ntxiv xwb tsis yog lo lus teb tsawg kawg rau kev xav txog kab mob hauv lub plawv.
Cov neeg uas noj cov tshuaj vitamin C kuj tseem raug kev puas tsuaj rau cov hlab ntsha uas tshwm sim nrog cov vitamin C tsawg. Vim li cas qhov no peb tsis paub tseeb.
Vitamin C yuav tsum tau ua kom collagen, protein kom muaj kev loj hlob thiab kho cov hlwb hauv peb lub cev uas tsim txhua yam ntawm daim tawv nqaij mus rau cov leeg, thiab ligaments mus rau cov hlab ntsha. Nws pab kom peb lub cev tsis muaj zog thiab txo cov ntshav qab zib. Nws kuj muaj qhov zoo tshaj plaws ntawm kev muaj peev xwm pab nrog kev pib ntawm lwm cov antioxidants xws li vitamin E.
Muaj cov lus sib tham hais tias cov tshuaj vitamin C tsis txo cov kabmob kheesxaws thiab qhov no ua rau neeg ruam dhau. Overloading lub cev (noj ntau ntau tshaj qhov koj xav tau) tsis yog yuav pab tau. Tab sis txawm tias ib qho me me tsis muaj peev xwm nyob rau hauv cov vitamin C tej zaum yuav ua rau koj ntxim dua. Thiab vim tias vitamin C qib qis rau cov neeg uas haus luam yeeb, qhov no zoo nkaus li yog qhov teeb meem.
Hauv lub ntiaj teb tiag tiag, xyoo 2017 tau tshawb pom tias kev noj zaubmov siab nyob rau hauv vitamin C txo qhov kev pheej hmoo ntawm mob ntsws cancer hauv cov pojniam haus luam yeeb los ntawm 26 feem pua.
Qhov no txhais li cas? Yog tias koj haus luam yeeb lossis yog tias koj raug cov pa luam yeeb zaum ob, koj yuav tau txais cov vitamin C txaus rau koj cov zaub mov tseem ceeb heev. Uas hais tias, kev haus luam yeeb txuas ntxiv tej zaum yuav cuam tshuam cov txiaj ntsim thiab kev haus luam yeeb tsuas yog qhov kev daws teeb meem zoo tshaj plaws.
Vitamin C muaj nyob rau hauv tag nrho cov txiv hmab txiv ntoo thiab zaub. Cov tshuaj zoo ntawm vitamin C yog:
- Cantaloupe
- Watermelon
- Citrus txiv hmab txiv ntoo
- Blueberries, cranberries, strawberries, raspberries
- Cranberries
- Txiv pos nphuab
- Raspberries
- Txiv lws suav
- Broccoli
- Zaub pob qe
- Qos yaj ywm (ob qho tib si qab zib thiab dawb)
Vitamin E
Vitamin E yog roj-soluble, thiab muab cia rau hauv daim siab thiab cov roj deposits hauv lub cev. Qhov no txhais tau tias koj tsis tas yuav tsum tau txais cov vitamin E ntawm koj cov khoom noj txhua txhua hnub, tab sis kev noj haus kom tsawg yog qhov tseem ceeb los tswj koj lub cev. Vitamin E yog ib qho tseem ceeb uas yuav pab peb tsim cov qe ntshav liab thiab lub cev tiv thaiv kab mob kom tua cov kab mob thiab kab mob.
Cov kws tshawb fawb kuj xav tias vitamin E yog lub luag hauj lwm tiv thaiv peb ntawm mob cancer, kab mob hauv lub plawv thiab laus. Vitamin E yog ib qho ntawm cov kab thawj kws tiv thaiv kev tiv thaiv tsis pub dawb rau lub ntsws thaum peb nqus pa hauv pa thiab pa luam yeeb. Vitamin E yog ib qho ua rau lub cev muaj zog tiv thaiv kab mob antioxidant.
Zoo li cov tshuaj vitamin C, kev haus luam yeeb yuav tshwm sim kom muaj vitamin E tsom.
Hmoov tsis, kev tshawb fawb tsis tau lees tias vitamin E tshuaj pab tiv thaiv kabmob, mob plawv, lossis cov tsos mob ntawm kev laus. Qhov tseeb, cov kev tshawb fawb pom tias siv ntau tshaj li 400 IU ib hnub twg ntawm vitamin E yuav ua rau kom muaj qee yam mob plawv, thiab nce zuj zus kev tuag. Muaj cov lus sib tham hais tias hom vitamin E yog qhov tseem ceeb, tab sis tam sim no, nws yog qhov zoo tshaj kom koj cov vitamin E los ntawm kev noj cov zaub mov uas txawj xav.
Kev noj qab nyob zoo ntawm vitamin E muaj xws li:
- Quav, xws li hazelnuts, txiv laum huab xeeb thiab almonds
- Cov roj zaub, xws li tshuab kaus poom, hmoov nplej, pob kws, thiab paj noob hlis
- Ntsuab cov nplooj ntsuab xws li spinach thiab broccoli
- Noob, xws li noob paj noob hlis
- Cov hmoov nplej uas tau noj tshuaj nrog vitamin E
Cov Tshuaj hauv Cov Khoom Uas Muaj Kev Tshaj Lij Uas Yuav Tshaj Lij rau Lub Hom Phiaj Ntawm Cov Radicals
Thaum cov kws tshawb fawb tseem muaj ntau yam los kawm txog kev haus luam yeeb, peb paub tias muaj cov kev sib txuas ntawm kev haus luam yeeb thiab vitamin tu ncua, thiab qhov no ua rau peb lub cev tsis muaj peev xwm tswj cov co toxins hauv luam yeeb. Qhov no yuav ua rau peb paub tseeb txog cov kab mob uas ua raws li kev haus luam yeeb.
Kev haus luam yeeb yog ib qho tshuaj lom tsis tshua muaj tshaj li ntawm 7,000 cov tshuaj lom neeg. Qee qhov teeb meem tshuaj nyob rau hauv luam yeeb uas yog lom, mob cancer lossis ua ob qho tib si, muaj xws li:
- Benzene (siv tshuaj tua kab thiab roj av)
- Formaldehyde (siv ua kua dej)
- Hydrogen cyanide (gassing tus neeg saib xyuas siv nyob rau hauv lub teb chaws Yelemees Nazi)
- Cov pa nkev carbon monoxide (nyob rau hauv lub tsheb ua pa thiab tuag taus)
- Arsenic (siv tshuaj tua phom)
Cov pa luam yeeb kuj muaj cov khoom siv hluav taws xob uas ua rau dawb radicals los ua ib feem ntawm lawv cov kev tsim kho.
Kev haus luam yeeb yog txaus ntshai rau kev ua pa, txawm nws yog thawj (haus luam yeeb hauv tsev) los ntawm kev haus luam yeeb, los yog lwm tus neeg haus luam yeeb hauv cov pa.
Yog Koj Haus Luam Yeeb
Yog tias koj haus luam yeeb, nws yeej tsis lig dhau lawm los txiav tawm, thiab koj lub cev pib kho nws tus kheej tam sim ntawd. Txawm hais tias txoj kev pheej hmoo ntawm qog nqaij hlav cancer thiab lwm cov qog nqaij hlav hauv lub cev tseem muaj siab rau lub neej (tab txawm nws txo qis 10 xyoo tom qab txiav luam tawm) koj txoj kev pheej hmoo ntawm lwm yam kev mob nkeeg xws li mob plawv dhia sai heev. Coj ib lub sijhawm los saib txog peb qhov kev tso tawm hauv kev haus luam yeeb kom nrhiav tau cov cuab yeej thiab kev xav txhawb kom ua rau kev ua siab tawv qhauj.
Lub Kab hauv qab ntawm Kev Haus Luam thiab Vitamin Tso Tawm
Kev haus luam yeeb loj dua qub rau cov cim dawb radicals hauv lub cev uas tuaj yeem ua rau cov nqaij mos uas ua rau muaj kev mob ntawm lub plawv mob cancer. Antioxidants xws li vitamin C thiab vitamin E yog ib feem ntawm peb lub cev qhov chaw tiv thaiv, ua kom tsis txhob pub dawb radicals ua ntej lawv tuaj yeem ua lawv puas tsuaj. Tu siab, cov vitamins no tseem muaj kev puas tsuaj rau cov neeg uas haus luam yeeb uas ua phem rau thaum lawv tseem ceeb; ntau dawb radicals nrog tsawg antioxidants mus tua lawv.
Nws pom hais tias kev noj haus yog qhov zoo dua cov tshuaj, nrog qee cov kev tshawb fawb ntawm cov tshuaj ntawm ob qho tag nrho cov vitamins uas qhia me ntsis cov nyhuv. Qhov zoo tshaj plaws kev xaiv yog txiav luam yeeb kom tag nrho kom txo tau ob qho dawb radicals generated nyob rau hauv koj lub cev thiab kom koj lub cev theem ntawm antioxidants.
> Qhov chaw:
> Kasper, Dennis L .., Anthony S. Fauci, thiab Stephen L .. Hauser. Harrison Cov Txheej Txheem ntawm Tshuaj Kho Mob Sab Nraud. New York: Mc Graw Hill kev kawm, 2015. Sau.
> Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. Chaw Ua Haujlwm Kev Noj Haus Dua. Vitamin C. Kho dua 02/11/16. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/