Сайт о здоровом образе жизни и правильном питании
Наш организм — это сложная химическая лаборатория, в которой постоянно идут различные химические реакции и процессы. Под воздействием ультрафиалетового излучения, радиации и реакций окисления внутри нас образовываются опасные побочные продукты — свободные радикалы. Они представляют собой, как бы, не достроенные молекулы, у которых не хватает пары электронов. В результате чего они становятся агрессивными, атакуют все, что встречается им на пути, чтобы восполнить недостающее.
Стремясь стабилизироваться, свободные радикалы начинают отбирать не хватающих им электронов у соседних здоровых молекул, включая белки, жиры и даже ДНК. Смотря в каком месте организма повреждаются молекулы, возникают и разные заболевания.
Так, если атака молекул свободными радикалами происходит в сосудах, то первыми страдают липопротеины низкой плотности (ЛПНП) или «плохой» холестерин. В результате происходит отмирание этих клеток и прилипание их к стенкам сосудов и образование холестериновых бляшек, что чревато атеросклерозом, ишемической болезнью сердца, инфарктом миокарда и др. заболеваниями.
Если свободные радикалы повреждают молекулы ДНК, то в клетках возможна генная мутация, которая приводит к развитию раковых опухолей.
Если происходит повреждение клеток , образующих хрящевую ткань, свободными радикалами, то в итоге возникает такая болезнь, как остеоартрит.
Также в результате атаки свободных радикалов может пострадать зрение, развиться катаракта и дегенерация желтого тела.
Уже научно доказано, что атаки свободных радикалов ведут и к преждевременному старению организма.
Если считать свободные радикалы — мародерами, нарушающими покой нашего организма, то антиоксиданты — это, наоборот, клетки — защитницы, охраняющие покой и порядок внутри нас.
Антиоксиданты нейтрализуют свободные радикалы, отдавая им недостающие электроны. Тем самым они пресекают разрушительное действие свободных радикалов. Сами же антиоксиданты превращаются в свободные радикалы, но не способные нанести вред молекулам и клеткам организма, т.е. в безвредные молекулы.
Наш организм способен сам контролировать количество свободных радикалов, но если их становится слишком много, то внутри нас возникает так называемый окислительный стресс, в результате которого начинают развиваться различные заболевания.
С возрастом количество вырабатываемых организмом антиоксидантов уменьшается. Организм не только не в состоянии производить нужные витамины и минералы, но и не может запасать их впрок. Поэтому нам необходимо получать «подкрепление» из богатых антиоксидантами продуктов питания и пищевых добавок, иметь хорошо сбалансированный рацион питания.
К хорошо известным антиоксидантам относятся витамины «С», «Е», бета — каротин, превращающийся внутри нас в витамин «А», минералы селен, цинк и полезные фитохимические соединения типа кахетина, лютеина, ликопена, кверцетина, зеаксантина и др.
Витамин «С» нужен нашему организму для формирования здоровой иммунной системы, клеток мозга и костей.
Он «патрулирует» жидкости в нашем организме.
Витамин «Е» необходим для образования тромбоцитов, а также мышц, легких и нервных клеток. Он защищает от свободных радикалов полезные жировые клетки.
Бета -каротин отвечает за зрение, кожу, волосы и ногти.
Селен нужен для образования некоторых ферментов, действующих как антиоксиданты.
Из биодобавок мне нравится 100% натуральный, великолепный на вкус и мощный по своему действию, антиоксидант нового поколения мультифруктовый сок.
Но существует и много других.
Антиоксиданты играют важную роль в снижении риска возникновения любых заболеваний. Поэтому очень важно получать дополнительный «паек» их в составе свежих овощей и фруктов, а также биодобавок в виде витаминов и.
Из пищевых продуктов антиоксидантами богаты: капуста брокколи, капуста брюссельская, красный болгарский перец, помидоры, шпинат, кукуруза, бобовые, темный шоколад, зеленый чай, какао, зеленые листовые овощи, цитрусовые, киви, арбузы, виноград и красное натуральное вино, любые ягоды, арахис, лук, яблоки и тыква.
Ешьте не менее 5 порций овощей и фруктов ежедневно. Одна порция может быть любой и ниже перечисленных продуктов:
-фрукт среднего размера (яблоко,груша, апельсин,банан, персик и т.д.);
-½стакана нарезанных сырых, ареных, тушеных или замороженных овощей или фруктов;
-¾ стакана (180мл) 100% свежеприготовленного натурального сока из овощей или фруктов;
-½стакана тушеных, вареных или консервированных зернобобовых (фасоль,горох,чечевица);
-1 стакан сырой листовой зелени (салат,шпинат,укроп,петрушка,кинза и т.д);
-½ стакана сухофруктов (любых).
Люди, употребляющие большое количество богатых антиоксидантами овощей и фруктов , намного меньше подвержены риску развития сердечно-сосудистых и других заболеваний.
Атиоксиданты встают на пути атакующих нас свободных радикалов, жертвуют во имя нашего спасения своими электронами и нейтрализуют «агрессоров» , тем самым сохраняя нам здоровье. Поэтому, чем больше мы будем получать этих веществ, тем лучше будут защищены наши структуры — мышцы, сердце, сосуды, глаза и тело.
Желаю удачи!
И будьте всегда здоровы!
Да, я с Вами согласна, что свободные радикалы очень разрушают наш организм. И в итоге нашему организму нужны антиоксиданты.Спасибо за отличную статью!
Да, совершенно верно антиоксиданты нужны нашему организму. Спасибо за хорошую статью!
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