He aha ka Oxidative Stress? E kamaʻilio maʻalahi kākou e pili ana i ia mea!

Aloha! Pehea ʻoe? I kēia lā, e kamaʻilio ana mākou e pili ana i kahi mea e hana nei i loko o ko mākou kino, akā ʻaʻole mākou i ʻike nui e pili ana i ia mea, akā he mea nui loa ia. ʻO ia ka oxidative stress, a i ʻole `(Oxidative Stress)`. Ua lohe paha ʻoe i kēia huaʻōlelo. Mai hopohopo, e wehewehe maʻalahi wau iā ʻoe.

No laila he aha ke kaumaha oxidative?

I ka ʻōlelo maʻalahi, ʻo ke kaumaha oxidative kahi kaulike ʻole ma waena o ʻelua ʻano molekala i loko o ko kākou kino. ʻO ia hoʻi, ʻoi aku ka nui o nā radical manuahi a emi iho nā antioxidants . E noʻonoʻo e like me ka nui o nā keiki ma kekahi ʻaoʻao o kahi kahua pāʻani a he kakaikahi loa nā mākua e mālama iā lākou ma kekahi ʻaoʻao. He aha ka mea e hana ʻia ke hana ʻia kēlā? Hoʻomaka kēlā mau radical manuahi keu e hōʻino i kā mākou mau cell a me nā ʻiʻo. E like me nā keiki kolohe, hōʻino lākou i nā ʻāpana like ʻole o nā cell, ʻoiai nā lipids (nā momona) a me nā protein. ʻO kēia nā ʻāpana e kōkua i nā cell e hana pono.

He aha ka ʻokoʻa ma waena o nā radical manuahi a me nā antioxidants?

No ka hoʻomaopopo ʻana i kēia, e nānā mua kākou i ke ʻano o nā radical free a me nā antioxidants a me kā lākou hana i loko o ko kākou kino. ʻO nā ʻano molekala ʻelua e pono ai ko kākou kino.

E noʻonoʻo i ia mea, ke hoʻololi mākou i ka meaʻai a mākou e ʻai ai i ikehu, ʻo ia hoʻi, ke hana ʻia ke kaʻina hana metabolism ikehu o ko mākou kino "(Metabolism)", hoʻokumu ʻia kēia mau radical manuahi ma ke ʻano he huahana ʻaoʻao. E like me ka uahi i hoʻokumu ʻia i ka wā e kuke ai ma luna o ke kapuahi wahie. ʻAʻole maikaʻi ʻole kēia mau radical manuahi. ʻO ka ʻoiaʻiʻo, kōkua lākou i kā mākou ʻōnaehana pale a me nā kaʻina hana koʻikoʻi ʻē aʻe i loko o ke kino i nā liʻiliʻi. Eia naʻe, inā nui loa lākou, ʻo ka pilikia.

Aia kekahi mau kumu e hiki ai i kēia mau radical manuahi ke hōʻiliʻili i loko o ko kākou kino. No ka laʻana, ʻo ka nui o ka lā, ke kaumaha nui, a me ka puhi paka hiki ke hoʻonui iā lākou.

He mau molekala paʻa ʻole kēia mau radical manuahi. Ma ke ʻano kemika, nele lākou i kahi electron. Pono lākou i kahi helu o nā electrons e paʻa ai, e piha ai. No laila, ʻo ka mea a kēia mau radical manuahi e hana ai, ʻo ia ke ʻimi i ka electron a lākou e nele nei a lawe iā ia mai nā molekala olakino a piha i loko o ko mākou kino. A laila lilo kēlā mau molekala olakino i paʻa ʻole a hōʻino ʻia hoʻi. E like me ke keiki kolohe e lawe ana i kahi mea pāʻani mai kekahi keiki ʻē aʻe.

Akā, e like me ka hiki ʻana mai o kahi koa i loko o kahi kiʻiʻoniʻoni a hoʻopakele i nā mea āpau, eia pū kekahi iā mākou e kōkua mai iā mākou. A ʻo ia hoʻi nā antioxidants.. He mau mea kūlohelohe kēia i loaʻa i nā meaʻai a mākou e ʻai ai. ʻAʻole e like me nā radical manuahi, ʻaʻole ʻaihue nā antioxidants i nā electrons mai nā cell olakino i loko o ko mākou kino. Akā, hāʻawi lākou i kekahi o kā lākou mau electrons i kēlā radical manuahi. A laila lilo kēlā radical manuahi i piha, paʻa. A laila ʻaʻole ia e ʻaihue i nā electrons mai nā molekala ʻē aʻe. Ma kēia ʻano, kōkua nā antioxidants i ka mālama ʻana i ko mākou kino i ke kaulike.

No laila, he aha ka mea e hana ai inā ʻaʻole lawa nā antioxidants i loko o ko kākou kino e hoʻomāʻona i kēlā mau radical free? ʻO ia ka manawa e hoʻomaka ai kēlā mau radical free e hele a puni a ʻaihue i nā electrons mai nā molekala ʻē aʻe. ʻO ka hopena, ʻike ko kākou kino i ke kaumaha oxidative . Maopopo iā ʻoe?

He aha nā maʻi e hiki ke hoʻoulu ʻia e ka stress oxidative?

Manaʻo nā kānaka noiʻi ʻo kēia kaumaha oxidative ke kuleana no nā maʻi maʻi mau a me nā maʻi degenerative . ʻO ia hoʻi, nā maʻi i loaʻa i ke kino no ka manawa lōʻihi a e lilo mālie ana i mea ʻino. E nānā i kēia mau laʻana:

• Kanesa: Hoʻopōʻino ke kaumaha oxidative i ka DNA i loko o kā mākou mau cell olakino. Hiki i kēia ke hoʻonui i ka pilikia o ka loaʻa ʻana o ka maʻi kanesa. E noʻonoʻo e like me nā kuhikuhi i loko o kā mākou mau cell, i kapa ʻia ʻo DNA. Ke hōʻino ʻia, hoʻomaka nā cell e hana maʻamau ʻole.
• Maʻi cardiovascular: ʻO ke kaumaha oxidative ke kumu o ka hoʻokumu ʻia ʻana o ka plaque/atherosclerosis i loko o ko mākou mau kīʻaha koko, ʻo ia hoʻi, nā aʻa. I ka lāʻau lapaʻau, kapa mākou i kēia he "Atherosclerosis." Hiki i kēia mau waihona momona ke ālai i nā kīʻaha koko. Hiki i kēia ke alakaʻi i ka emi ʻana o ke kahe koko i ka puʻuwai, hiki ke alakaʻi i ka "Maʻi Coronary Artery" a i ʻole "Hoʻouka Puʻuwai."
• Maʻi puʻupaʻa: Inā hoʻomau ke kaumaha oxidative, hiki ke hana ʻia nā ʻiʻo ʻeha i loko o nā puʻupaʻa. Hiki i kēia ke hoʻōki i ka hana pono ʻana o nā puʻupaʻa. Hiki i kēia ke alakaʻi i ka hāʻule ʻana o nā puʻupaʻa, kahi e pono ai ka dialysis.
• Nā maʻi neurological: Ua ʻike nā kānaka noiʻi i kahi pilina ma waena o ke kaumaha oxidative a me nā maʻi neurological like ʻole e like me ka maʻi Alzheimer, ka maʻi Parkinson, a me ka Multiple Sclerosis. ʻO ka nui o nā radical free e hōʻino i nā cell nerve (Neurons). Hiki i kēia ke alakaʻi i nā kūlana e like me ka dementia, hiki ke alakaʻi i ka nalowale o ka hoʻomanaʻo.
• Nā maʻi hanu: Hiki i ke kaumaha oxidative a me ka mumū pili ke hoʻopilikia i ko mākou mau māmā a hoʻoulu i nā kūlana e like me ka hānō a i ʻole ka maʻi pulmonary obstructive mau loa (COPD).
• ʻO ka Rheumatoid Arthritis: Hoʻokomo pū kēia mau radical free i ka mumū mau loa e kū mai ana i nā poʻe me ka rheumatoid arthritis.

He aha nā kumu o ke kaumaha oxidative?

ʻO kēlā me kēia mea e hoʻonui ai i ka nui o nā radical manuahi i loko o ko kākou kino i kahi pae maikaʻi ʻole hiki ke hoʻoulu i ke kaumaha oxidative. I kekahi manawa kapa nā kauka i kēia mau mea pili i ke kaiapuni a i ʻole nā ​​​​mea hoʻoulu i ke kaiapuni . ʻO nā kumu nui i ʻike ʻia a hiki i kēia manawa:

• Nā mea e like me ka haumia o ka ea a me ka haumia o ka wai i ko mākou wahi.
• ʻO ka puhi paka a me ka hoʻohana ʻana i ka paka. ʻO kēia ke kumu o nā maʻi he nui.
• Ka nui o ka hōʻike ʻana i ka lā, ʻoi aku hoʻi i ke ao .
• Ka inu nui ʻana i ka waiʻona.
• Kaumaha . ʻAe, hoʻopilikia ke kaumaha i ko mākou kino ma mua o kou manaʻo.

He aha nā hōʻailona o ke kaumaha Oxidative?

ʻO kaʻoiaʻiʻo, ʻaʻole ʻoe e manaʻo mau he pilikia oxidative kou i loko o kou kino. He mau loli liʻiliʻi loa kēia, microscopic e kū nei i loko o ke kino. ʻAʻohe paha he mau hōʻailona no kekahi manawa. Inā paha e kū mai nā hōʻailona, ​​hiki ke ʻokoʻa mai kēlā kanaka a kēia kanaka, a ʻokoʻa nō hoʻi lākou ma muli o ka ʻāpana o ke kino i hoʻopilikia ʻia.

Eia kekahi laʻana, inā ʻike nui ʻia ʻoe i ka lā, hiki iā ʻoe ke loaʻa ka ʻili i hōʻino ʻia e ka lā . Hana ʻia kēia no ka mea ua hōʻino nā kukuna ultraviolet mai ka lā i ka DNA i loko o ko mākou mau ʻili. E ʻike paha ʻoe i nā hōʻailona e like me kēia:

• ʻO ke ʻano o nā laina liʻiliʻi a me nā wrinkles ma ka ʻili.
• Nā kiko lā a i ʻole nā ​​kiko ʻeleʻele.
• ʻIke ʻia nā aʻa kolo ma ka ʻili.

I nā hihia ʻē aʻe, ʻaʻole hana ka oxidative stress i nā loli i ʻike ʻia. Eia nō naʻe, ma hope o ka hōʻino nui ʻia ʻana, hiki iā ʻoe ke hoʻomaka e ʻike i kona hopena. No ka laʻana, e like me kaʻu i ʻōlelo ai ma mua, ʻo ka hōʻiliʻili ʻana o ka plaque cholesterol i loko o nā aʻa hiki ke alakaʻi i nā hōʻailona o ka maʻi cardiovascular. ʻO kēia mau mea me ka ʻeha o ka umauma, ka pōkole o ka hanu, ka luhi, a me nā hōʻeha puʻuwai .

"Hiki i ke kauka ke hāʻawi iā ʻoe i ka ʻike hou aku e pili ana i kāu mau hōʻailona a me ka mea e manaʻo ai i kēia kūlana."

No laila pehea mākou e hōʻemi ai i kēia koʻikoʻi oxidative?

ʻO kahi ala e hōʻemi ai i ke kaumaha oxidative, ʻo ia ka hoʻokomo ʻana i nā meaʻai waiwai i nā antioxidants i kā mākou meaʻai. Paipai nā kauka i ka loaʻa ʻana o nā antioxidants mai nā ʻano meaʻai like ʻole. ʻO ke kumu, ʻaʻohe antioxidant hoʻokahi, e like me ka 'superfood', hiki ke hoʻopau i nā radical free āpau. ʻO ia ka wā e hana pū ai nā antioxidants like ʻole e loaʻa ai nā pono olakino kiʻekiʻe loa.

Eia kekahi o nā antioxidants nui a me kekahi o nā meaʻai i loaʻa iā lākou:

• Wikamina C: ʻAlani, lemona, pomegerane, guava, pepa bele, ʻōpena, a me kiwi.
• Wikamina E: Nā hua pua nānālā, nā ʻalemona, nā pīnati, ka sipinaha, ka broccoli.
• Beta-carotene: Kāloti, ʻuala, paukena, sipinaki, papaya.
• Selenium: Nā nati Brazil, iʻa tuna, nā hua pua nānālā, nā hua manu.
• Zinc: ʻOysters, pāpaʻi, lentils, cashews, hua paukena.
• Flavonoids: Kī (ʻoi aku ka kī ʻōmaʻomaʻo), ʻāpala, ʻakaʻakai, hua waina (hua waina ʻulaʻula), hua, kokoleka ʻeleʻele (nui ka nui o ka koko).
• Nā Polyphenols: ʻAila ʻoliva, hua, waina ʻulaʻula (i ka liʻiliʻi), kofe, nā mea ʻala (turmeric, kinamona).

I kekahi mau hihia, ʻōlelo paha nā kauka e lawe i nā mea hoʻopihapiha meaʻai e loaʻa ai nā antioxidants āu e pono ai. Akā, ma ke ʻano laulā, ʻoi aku ka maikaʻi o ka loaʻa ʻana o nā meaola mai ka meaʻai.

He ʻai waiwai nui ka ʻai Mediterranean i nā antioxidants. Ua hōʻike ʻia e ka noiʻi he nui nā pono olakino. Hiki iā ʻoe ke kamaʻilio me kahi meaʻai meaʻai e loaʻa ai ka ʻōlelo aʻoaʻo i kūpono i kāu mau pono meaʻai.

ʻO ke kaumaha oxidative kahi hana e hana ʻia i loko o kou kino me ka ʻike ʻole ʻoe. Akā hana mau ia i nā manawa a pau, a ke aʻo nei nā kānaka noiʻi pehea e pili ai i ko mākou olakino. ʻO ka nūhou maikaʻi, hiki iā ʻoe ke hana i nā hana e hakakā ai i kona mau hopena maikaʻi ʻole.

Aia kekahi mau mea hiki ʻole iā mākou ke kāohi, e like me ka ʻike ʻia ʻana i ka haumia o ka ea. Akā hiki iā ʻoe ke ʻai i kekahi mau meaʻai e hōʻemi ana i nā radical manuahi i loko o kou kino. Hiki iā ʻoe ke noho mamao mai nā huahana paka a pale i kou ʻili ke hele ʻoe i waho i ka lā.

Leka Hoʻihoʻi Hope Loa

No laila, ke lana nei koʻu manaʻo ua maopopo iā ʻoe kekahi mea mai kā mākou i kamaʻilio ai e pili ana i ka Oxidative Stress. ʻOiai he kumuhana paʻakikī kēia, ua hoʻāʻo wau e wehewehe maʻalahi loa, ma ke ʻano hiki iā ʻoe ke hoʻomaopopo.

ʻO ka mea nui, ʻoiai ʻo ke kaumaha oxidative kahi mea e kū maoli ana i loko o ko mākou kino, kū mai nā pilikia ke hoʻopilikia ʻia ke kaulike ma waena o nā radical free a me nā antioxidants.

Aia kekahi mau mea e hiki ai iā kākou ke hana e mālama i kēia kaulike.

• E hoʻokomo i nā mea kanu ʻōniʻoniʻo, nā hua, nā nati, a me nā palaoa i waiwai i nā antioxidants i kāu meaʻai.
• E pale loa i ka puhipaka.
• E hōʻemi i ka inu ʻana i ka waiʻona, a i ʻole e hoʻōki loa.
• E pale i ka nui o ka lā a pale i kou ʻili.
• E ʻimi i nā ala e hōʻemi ai i ke kaumaha. Hiki i nā mea e like me ka hoʻoikaika kino a me ka noʻonoʻo ʻana ke kōkua.
• E hiamoe pono.

Inā he mau nīnau hou aku kāu e pili ana i kēia, a inā he mau hopohopo kāu e pili ana i kou olakino, e kamaʻilio me kāu kauka. Hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo kūpono loa iā ʻoe.

E hoʻomanaʻo, pono kākou e lawe i ke kuleana no ko kākou olakino ponoʻī. Hiki i nā hoʻololi liʻiliʻi ke hana i kahi ʻokoʻa nui. Ke makemake nei iā ʻoe i ke olakino maikaʻi!

ʻO ke kaumaha oxidative, nā radical manuahi, nā antioxidants, ka hōʻino ʻana o nā cell, nā maʻi mau, ka ʻai olakino, ke ʻano o ka nohona