Ka puta te ahotea waikura ina he taurite kore i waenga ingā rauropi kore utu(ngā momo hāora tauhohe, ROS rānei) me te kaha o te tinana ki te whakakore, ki te whakatika rānei i ngā kino i puta mai i a rātou. He ngota tino tauhohe ngā rauropi kore utu ka taea te kino i ngā pūtau, ngā pūmua, me te DNA, ka whai wāhi ki te koroheketanga, ngā mate mau tonu, me te mumura.
Ehara i te mea ngāwari te tautuhi i te ahotea waikura i ngā wā katoa nā te mea ka āta whanake haere, ā, ka puta mai me te whānuitanga o ngā tohu. Heoi, kei reira ētahi tohu me ngā tohumate, me ngā whakamātautau motuhake, hei āwhina i a koe ki te tautuhi mēnā kei te pāngia koe e te ahotea waikura.
Ngā Tohu me ngā Tohu o te Taumahatanga Waikura
- Te Ngenge, te Iti rānei o te Pūngao:
- Ka taea e te ahotea waikura te kino i ngā mitochondria (ngā pūngao o ngā pūtau), ka arahi ki te ngenge mau tonu, te ngoikore rānei ahakoa te okiokinga pai.
- Te koroheketanga wawe:
- Ka taea e te nui haere o te ahotea waikura te whakatere i te tukanga koroheketanga, ka hua ake he kita, he kiri totoro, he raina kikino, me ngā ira koroheketanga nā te pakaru o ngā muka collagen me te elastin.
- Mumura Mau tonu:
- He hononga tata te ahotea waikura ki te mumura. Mena kei te pāngia koe e ngā āhuatanga pēnei irumatiki, mate mumura o te puku, rāneingā mate kiri(hei tauira, te ekisema, te psoriasis), ko te ahotea waikura pea tētahi take whai wāhi.
- Pūnaha Ārai Mate Kua Whakangoikoretia:
- Ka ngoikore te pūnaha ārai mate i te ahotea waikura, ka nui ake tō pāngia e ngā mate urutā, ngā mate me ngā āhuatanga ārai mate.
- Te Hekenga o te Mahara, te Hinengaro rānei:
- Ka taea e ngā rauropi kore utu te kino i ngā pūtau roro me ngā neuron, ka arahi ki te ngaronga o te mahara, te uaua ki te arotahi, te kohu roro, me ētahi atu ngoikoretanga hinengaro. Ngā āhuatanga pēnei i teTe mate a AlzheimermeTe mate a Parkinsone hono ana ki te kino waikura.
- Te ngoikore o te uaua, te mamae hononga rānei:
- Ka whai wāhi te ahotea waikura kingenge uauamemamae hononga, he maha ngā wā mā te whakatairanga i te mumura me te pakaru o ngā kiko. Tērā pea ka mamae koe i muri i te whakakori tinana, ka mamae tonu rānei koe, kāore he take mārama.
- Ngā raruraru kiri:
- Ka taea e te ahotea waikura te whakanui ake i ngā āhuatanga pēnei i tehakihaki, te mate pāwera, rāneiekisemanā te mumura me te kino e pā ana ki ngā pūtau kiri.
- Te Whakaora Pakaru o te Matū:
- Ina pā mai te ahotea waikura, ka puhoi haere te kaha o te tinana ki te whakatika i a ia anō, ā, ka roa ake te whakaora o te patunga, ka roa rānei ngā whara.
- Ngā raruraru nakunaku:
- Ka taea e te kino o ngā rauropi kore utu ki ngā pūtau arai puku te whai wāhi atu ki ngā raruraru pēnei i tekakā, puku turuturu, te mate puku puku riri (IBS), rāneite mamae o te nakunaku.
- Ngā raruraru manawa:
- Ka taea e te ahotea waikura te whai wāhi atu ki ngā mate pūkahukahu pēnei i temate huango, te mate pūkahukahu aukati mau tonu (COPD), mengā mate pāwera pūkahukahu mau tonu.
- Te Pikinga o te Mōrearea o ngā Mate Pūmau:
- Kua honoa te ahotea waikura ki ngā momo mate pūmau, pērā i temate ngakau, mate huka, mate pukupuku, ngā mate neurodegenerative, mewhiu.
Ngā Take o te Taumahatanga Waikura
- Ngā paitini taiaoKa taea e te parahanga, te paoa hikareti, ngā matū, me ngā paitini te whakanui ake i te ahotea waikura.
- Ngā Take KaiKo ngā kai he nui te huka, ngā kai tukatuka, ngā ngako kino, te iti rānei o ngā antioxidants ka whai wāhi ki te kino waikura.
- Te ahotea mau tonuKa taea e te ahotea tinana, kare ā-roto, hinengaro rānei te whakanui ake i te hanga rauropi kore utu me te whakaiti i ngā taumata antioxidants.
- Te Kore Mahi TinanaKa taea e te noho noa te arahi ki te ahotea waikura me ngā mate pāwera o te pūnaha io.
- Te Inu Waipiro Nui rawaMā te inu nui i te waipiro ka puta he rauropi kore utu me te whakaiti i ngā antioxidants i roto i te tinana.
- Te Whakangungu Nui rawa, te Whakakorikori Tinana Nui rawa rāneiAhakoa he pai te whakakori tinana i te nuinga o te wā, mā te kaha rawa, te nui rawa rānei o te mahi tinana me te kore e ranea te whakaoranga ka nui ake te ahotea waikura.
Me pēhea te whakaū i te ahotea waikura:
Mena kei te whakapae koe kei te pāngia koe e te ahotea waikura, anei ētahi huarahi hei whakaū:
1. Ngā Whakamātautau Toto me ngā Tohu Koiora
Ka taea e ētahi whakamātautau motuhake te ine i ngā taumata o te ahotea waikura, te kino rānei o ngā rauropi kore utu i roto i te tinana. Kei roto pea i ēnei whakamātautau:
- Ngā Isoprostanes F2He tohu mō te peroxidation lipid (te kino o ngā ngako i roto i te tinana), e piki ake ana i te wā e pāngia ana e te ahotea oxidative.
- LDL kua waikurahiaKo ngā taumata tiketike o te cholesterol lipoprotein iti-kiato kua waikuratia (LDL) e pā ana ki te ahotea waikura me te mate ngakau.
- Te Superoxide Dismutase (SOD)He whākōkī tēnei e āwhina ana ki te whakakore i ngā rauropi kore utu. Ko ngā taumata iti o te SOD ka tohu pea i te kore taurite o te ahotea waikura.
- GlutathioneHe antioxidant kaha te Glutathione i roto i te tinana, ā, ko ngā taumata iti he tohu pea nō te ahotea waikura.
- Te Pūmanawa Ārai Mate Katoa (TAC): Ka ine i te taumata whānui o ngā antioxidants i roto i te tinana. Ka tohu pea ngā taumata iti i te kore e taea te whawhai pai ki ngā kino waikura.
2. Ngā Utauta Whakaahua me te Tātaritanga:
Ahakoa ehara i te mea noa mō te tautuhi i te ahotea waikura, ko ētahi tikanga whakaahua (pēnei iMRImō te hauora o te roro, mō tete oro-whakaatamō ngā uaua) ka kitea pea ngā kino ā-tinana i puta mai i te ahotea waikura, pērā i te mumura, te kino rānei o te kiko.
3. Aromatawai Kai me te Āhua Noho:
- Mena kei a koe tētahikai huka nui, ahotea mau tonu, rāneite kore whakakori tinana, he mea tika kia whakaarohia he āwangawanga pea te ahotea waikura. Tērā pea he āwhina te kōrero ki tētahi kaiwhakarato hauora mō ngā huringa āhua noho, te tāpiringa rānei.
- A te korenga o ngā matūkai, inā koa i roto ingā antioxidants(pērā i ngā huaora C, E, A, me te selenium), tera pea he tohu mō te hiahiatanga o ngā whakarerekētanga kai.
4. Rātaka Tohu:
Kia mau ki ngā tohu e mau tonu ana pērā i te ngenge, te mamae o ngā hononga, ngā raruraru hinengaro, ngā raruraru kiri, te mamae o te nakunaku rānei, inā koa mēnā kua hoki mai, kua kino haere rānei. Tērā pea ka kitea he tohu, engari i te mutunga, me whakahaere e te tohunga hauora he whakamātautau hei whakatau i te mate.
Me aha koe mēnā kei te whakapae koe kei te pāngia koe e te ahotea waikura
- Whakawhitiwhiti kōrero ki tētahi Kaiwhakarato HauoraKi te whakaaro koe kei te pāngia tō hauora e te ahotea waikura, he mea nui kia kite koe i tētahi tākuta hei aromatawai i ō tohu, hei whakarite i ngā whakamātautau e tika ana, me te taunaki i ngā maimoatanga, i ngā huringa rānei o te momo noho.
- Kai momona i te antioxidantsTāpirihia he nui ake o ngā hua rākau, huawhenua, nati, me ngā purapura ki roto i tō kai, he nui hoki ngā antioxidants i roto i ēnei hei āwhina i te whawhai ki te ahotea waikura.
- Whakakorikori tinana i ia wāMā te whakakori tinana taurite, auau hoki ka pai ake te tohanga toto, ka whakaiti i te mumura, ka whakapiki ake hoki i ngā taumata antioxidants.
- Te Whakahaere TaumahatangaWhakaharatauhia ngā tikanga whakangā pēnei i te whakaaroaro, te yoga, te manawa hōhonu, te aroātahi rānei hei whakaiti i te ahotea waikura i puta mai i te ahotea kare ā-roto, hinengaro rānei.
- Ārai i ngā paitiniWhakawhāitihia te pānga ki ngā poke taiao, te paowa tupeka, me te inu nui i te waipiro hei whakaiti i te kino waikura.
Whakatau:
Ka taea e te ahotea waikura te puta mai i roto i te whānuitanga o ngā tohu, tae atu ki te ngenge, te koroheketanga wawe, te mamae o ngā hononga, ngā raruraru kiri, me te hekenga o te hinengaro. Ahakoa kāore e ranea ngā tohu anake hei tautuhi i te mate, ka taea e ngā tohu koiora me ngā whakamātautau motuhake te āwhina ki te whakaū i te aroaro o te ahotea waikura. Mena kei te pāngia koe e ngā tohu maha o te ahotea waikura, he mea nui kia kōrero ki tētahi kaiwhakarato hauora hei aro ki ngā take matua me te whakaiti i ngā pānga mā te whakarerekētanga o te momo noho, te whakarerekētanga kai, te tāpiringa rānei.