Wi ɔl want fɔ gɛt wɛlbɔdi, fayn, ɛn nɔ gɛt sik. Udat want fɔ gɛt wrinkled skin ɛn ol kwik kwik wan? So tide a go tɛl una bɔt di wɔndaful pawa we ayd insay wi it we kin ɛp wit ɔl dis. Yu go mɔs dɔn yɛri bɔt dis wɔd - 'Antioxidants'.
Wetin na dɛn antiɔksidant ya? Lɛ wi ɔndastand am simpul wan.
Okay, mek wi put dis simpul wan. Imajin se wi gɛt sɔm dɔti tin dɛn we de mek wi vɛks insay wi bɔdi. Wi kin kɔl dɛn tin ya ‘fri radikal’ . Dɛn tin ya kin pwɛl di sɛl dɛn na wi bɔdi ɛn ambɔg dɛn wok.
Bɔt dɛn fri radikal ya nɔto ɔl bad. Dɛn kin ɛp wi sɛl dɛn fɔ sheb, tɔk to dɛnsɛf, ɛn fɛt sik.
Di prɔblɛm kin bigin we dɛn tin ya kin bɔku. Na da tɛm de siriɔs damej kin bigin fɔ apin to wi sɛl dɛn. Dis kin mek yu gɛt mɔr sik lɛk kansa, at sik, ay blɔd prɛshɔn, ɛn dayabitis.
di antioksidant dεm na di ‘hiro’ dεm we de kam fכ protεkt wi sεl dεm frכm dεn pesky fri radikal dεm ya. Dɛn kin de na frut, vɛjitebul, ɛn bɔku ɔda it dɛn bay insɛf.
Us kayn antiɔksidant dɛn de?
Antiɔksidant nɔto wan tin, bɔt na big famili. Ɛni kayn we gɛt in yon spɛshal bɛnifit dɛn. Wi ɔl no se vaytamɛn C, vaytamɛn E, vaytamɛn A, ɛn beta-karotin na tin dɛn we pipul dɛn sabi na dis famili.
Apat frɔm dɛn tin ya, bɔku ɔda kayn antiɔksidant dɛn de. Fɔ ɛgzampul:
- Glutathione we gɛt di sik
- Koɛnzym Q10
- Lipoik asid we dɛn kɔl
- Flavonoid dɛn we dɛn kin yuz
- Fɛnol dɛn we dɛn kɔl
- Polifenol dɛn
- Faytoɛstrojen dɛn
Us wɛlbɔdi bɛnifit dɛn we di antiɔksidant dɛn de gi wi?
Antiɔksidant gɛt di pawa fɔ protɛkt wi frɔm fri radikal, ɛn dat kin mek wi nɔ gɛt sɔm sik dɛn. Bɔt dis rilayshɔn, mɔ we dɛn tek am as sɔpɔt, stil nɔ klia ɔl.
Bɔt, it we ful-ɔp wit frut ɛn vɛjitebul dɛn we gɛt antiɔksidant kin rili fayn fɔ bɔku ɔda rizin dɛn bak.
| Ɔda bɛnifit dɛn we it dɛn we gɛt bɔku antiɔksidant kin gɛt |
|---|
| Dɛn gɛt bɔku fayv . |
| I nɔ gɛt bɔku sɛtyuret fat ɛn kɔlɔstrel . |
| I ful-ɔp wit ɔda vaytamɛn ɛn minral dɛn . |
Fɔ mek di yay dɛn gɛt wɛlbɔdi
Makula dijeneshɔn (AMD) we gɛt fɔ du wit di ej na di men tin we kin mek wi nɔ de si fayn as wi de ol. Risach dɔn sho se di antiɔksidant kin ridyus di risk fɔ gɛt dis sik bay lɛk 25%. Vitamin C ɛn E kin ridyus bak di risk fɔ gɛt katarakt .
Fɔ mek yu gɛt fayn fayn skin
Vitamin C ɛn E rili fayn fɔ di skin. If yu put vaytamɛn C pan di skin, i de ɛp fɔ mek di skin nɔ gɛt bɔku bɔku wrinkles, i de protɛkt di skin frɔm UV damej, ɛn i de mek di dak ples dɛn nɔ de igen. Kɔsmɛtik dɛn we gɛt vaytamɛn E kin ɛp fɔ mek di skin sof ɛn fɔ mek di bɔdi nɔ wet.
Fɔ mek yu at gɛt wɛlbɔdi
Sɔm debat stil de bitwin dɔktɔ dɛn bɔt dis. I klia se pipul dɛm we de it mɔ frut ɛn vɛjitebul nɔ kin gɛt at sik. Pan ɔl we di fɔs risach bin sho se dis kin bi bikɔs ɔf di antiɔksidant, supamakit nɔ dɔn gi di sem rizɔlt. So, i tan lɛk se fɔ gɛt antiɔksidant frɔm it na di bɛst we fɔ go.
Yu tink se dɛn kin ridyus di risk fɔ gɛt kansa?
Sɔm risach dɔn sho se antiɔksidant kin ridyus di damej we fri radikal dɛn kin du to di sɛl dɛn, we kin mek pɔsin gɛt kansa. Bɔt sayɛns nɔ dɔn pruv se if pɔsin tek tin dɛn we de mek pɔsin nɔ gɛt kansa, i kin mek i nɔ gɛt kansa. Dɛn nid fɔ du mɔ risach bɔt dis.
So usay wi kin fɛn dɛn antiɔksidant ya?
Difrɛn it dɛn gɛt difrɛn kayn antiɔksidant. I bɛtɛ fɔ ful yu it wit kɔlɔ.
| Tayp fɔ di antiɔksidant | Fɔd dɛn we Rich Insay Am |
|---|---|
| Beta-karotin we gɛt di sik | Ɔrɛnj vɛjitebul ɛn frut dɛn lɛk karɔt, swit pata, pɔmpin, aprikɔt. Grin vegjetabul lek spinach en kale. |
| Laykpin we dɛn kɔl | Tomato, watamɛlɔn, papaya, pink greps. |
| Vitamin A we gɛt di sik | Karɔt, swit pata, eg yolk, liva, milk. |
| Vitamin C we de na di bɔdi | Laym, ɔrɛnj, grepfruit, papaya, bɛl pepa, strawberry, chukchuk, fish. |
| Vitamin E we gɛt di sik | Almɔnd, brɔkoli, mango, difrɛn ɔyl dɛn. |
Apat frɔm dis, ɔda tin dɛn we kin mek pɔsin sɔprayz we gɛt antiɔksidant
- Kofi: Yes, yu rid dat rait. Kɔfi na drink we gɛt bɔku antiɔksidant.
- Dak Chɔklɛt: Dak chɔklɛt gɛt bɔku antiɔksidant bikɔs ɔf di flavanol dɛn we de insay kakao. Dak chɔklɛt bɛtɛ pas milk chɔklɛt.
- Rɛd Wayn: Rɛd greps gɛt wan antiɔksidant we dɛn kɔl resveratrol, we de na di greps in skin.
- Nat: Nat lɛk walnut, pikɛn, ɛn pinat gɛt bɔku tin dɛn we de mek pɔsin nɔ gɛt sik.
Di tru tin bɔt antiɔksidant sɔpɔtmɛnt dɛn
Yu go tink se fɔ tek dɛn pils ya go izi, bɔt di tru tin difrɛn.
Mɛmba se, no supamakit nɔ go ebul fɔ tek ples fɔ di bɛnifit dɛn we pɔsin kin gɛt we i it fayn ɛn we gɛt wɛlbɔdi ɛn we ful-ɔp wit frut ɛn vɛjitebul dɛn we gɛt bɔku bɔku kɔlɔ.
Yu fɔ mɛmba dɛn tin ya bak:
- Di it supamakit lɛk dis nɔ gɛt strikt lɔ lɛk di mɛrɛsin dɛn na wi kɔntri. So, wi nɔ go ebul fɔ shɔ 100% bɔt wetin de insay ɔ if dɛn sef.
- Apat frɔm sɔm spɛshal fɔmula dɛn we dɛn kin gi to pipul dɛn we gɛt AMD, dɛn nɔ dɔn pruv se dɛn pils ya kin protɛkt ɔ mɛn ɔda sik dɛn.
- Pan ɔl we na lɛk 8 kayn vaytamɛn E de insay it, bɔku tɛm na wan kayn pils nɔmɔ kin gɛt. So dɛn nɔ de balans.
- Antiɔksidant kin ambɔg di bɔdi we dɛn tek am bɔku bɔku wan.
So, nɔ ɛva bigin fɔ tek supamakit lɛk dis we yu nɔ tɔk to yu dɔktɔ, mɔ if yu gɛt bɛlɛ, yu de gi yu bɛlɛ, ɔ yu de tek ɔda mɛrɛsin.
Ɛni risk de wit antiɔksidant?
Antiɔksidant we yu tek frɔm it nɔ rili denja, bɔt yu nid fɔ tek tɛm we yu de tek dɛn as sɔpɔt.
- Vitamin E tablɛt kin mek yu gɛt mɔ blɔd we yu tek am wit tin dɛn we de mek yu blɔd tan.
- If yu na pɔsin we de smok, if yu tek bɔku beta-karotin pils, dat kin mek yu gɛt kansa na yu lɔng.
- If yu tek bɔku vaytamɛn E, dat kin mek yu gɛt prɔstat kansa ɛn strok.
So, tɛl yu dɔktɔ bɔt ɛvri mɛrɛsin ɛn sɔpɔtmɛnt we yu de tek. I kin tɛl yu di rayt tin we sef fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Antioksidant na wi gud padi dɛm we de fɛt fri radikal dɛm we de pwɛl wi bɔdi in sɛl dɛm.
- Di bɛst we fɔ gɛt antiɔksidant nɔto tru pils, bɔt na tru it we ful-ɔp wit frut, vɛjitebul, nɛt, ɛn ligɛm we gɛt bɔku bɔku kɔlɔ.
- If yu it tin we balans, i valyu wan tawzin tɛm pas ɛni ɔda tin we yu de it.
- Di antiɔksidant pils we yu tek bɔku bɔku wan kin ambɔg di bɔdi ɛn i kin miks wit ɔda mɛrɛsin dɛn we yu de tek.
- Di tin we impɔtant pas ɔl: Aks yu dɔktɔ ɔltɛm bifo yu yuz ɛni sɔpɔtmɛnt.
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