093.217.

5556

Antioxidant l Nhng cht dinh dng chng c t trong c th,

nhng lm sao chng ta c y antioxidants t nhng loi thc n hng
ngy ca chng ta?
c xem nh l trn chin trng k gia ci thin v ci c. K
hung c l "Free Radicals" - Cht c t tn cng DNA ca chng ta
trong cuc sng hin i. V nhn vt h v hu hiu nht
l Antioxidants chng chc ng ta bo v chng ta - Chc hn l bo v
tt c - Chng ta tng nghe rng: Chng ung th Chng gi nua Tng
cng h thng khng (immunse)
Trong lc chng ta nhn thc c tc dng ca antioxidants,
nhng t ngi hiu c bn cht thc s ca n. Nhng nh sn sut
thc phm thch nh vy v h c th dng nhng li qung co hoa he
la bp chng ta mua sn phm ca h. "Antioxidant tot ra hng
nng ca sc khe". l li tuyn b ca tin s Marion Nestle ca i
hc ng New York. "Chng n s tranh u vi nhng cht c trong
ngi. Ai m chng mun dng thm nhng cht h tr ?"
Khng ai c th nghi ng g v antioxidants c th lm tt cho c
th chng ta. Nhng lm th no hu hiu ha s li ch ca n mt
cch ti a, th chng ta nn loi b mt vi nh kin nh sau:
1. Free Radicals phi b tiu dit - ng qu vi tin:
Cn bn ho hc: Antioxidant chng c Free Radicals, l nhng
phn t khng bn trong c th c th to ra s hon chuyn ca DNA.
Mc d free radicals xem nh l ngun cn ca cc chng bnh trm trng
lin h n tim, Parkinson v ung th, nhng thc s chng khng phi
ch l k hung tn. Chng l hin tng cn bn ca h thng hon
chuyn cht dinh dng trong c th gi l oxidition (oxy ha). "Chng
tuyt i cn thit cho s sng" Tin S Jeff Blumberg, gim c iu
hnh v khoa Antioxidant ti i hc ng Tufts tuyn b, "V d, t bo
khng s phng free radicals vo nhng con vi khun ang xm nhp
c th tiu dit chng i. l mt phn quan trng ca h thng
phng th thn th."

Nhng qu nhiu free radicals, ngc li rt l tai hi. nhm

mi trng, ht thuc, giang nng qu nhiu s to ra nhiu free radicals
m s phng th bnh thng ca cht antioxidants b ln t, s lm cho
thn th chng ta yu i, t bo s b h hng v a n bnh hon. C
nhng nh nghin cu khc nu ln s lin h gia oxy ho free-radical v
s lo ha.
l lc m antioxidants s xut hin. "Chng ta nn cn c y
s phng v ca antioxidants hu chng li s tha thi ca free
radicals", ng Blumberg tuyn b.
Lm nh th ny: B nhng tt xu nh ht thuc, ung ru,
ng giang nng qu nhiu, n ung iu . Nu chng ta n nhiu tri
cy, rau ci, s n ung s cung cp y hng ngn antioxidants t
thin nhin. Nhiu nghin cu yu cu chng ta n t nht 5 phn rau hoc
tri cy trong 1 ngy th s c li cho sc kho.
2. Tt c antioxidants u cu to ging nhau - Sai hon ton
Phn t ha no m gip t bo trong c th chng ta chng chi
c tin trnh ca oxy ha th trn phng din k thut c xem l
Antioxidant. l li tuyn b ca tin s Joe Winson, ging s ca phn
khoa ha hc H Scranton, PA. "Chng chng s Oxy Ha." iu ny
bao gm nhng cht dinh dng quen thuc nh l: cht b (vit.). cng
nh nhng loi antioxidants khng quen thuc lm nh l flavonoids,
prlyphnols - Tng cng 8000 loi khc nhau.
Nhng cng ng ngh rng tt c nhng cht antioxidant hot
ng nh nhau, Blumberg cnh co rng: "Ti s khng lo ngi v hp th
thm Vit. E na, v ti c nhiu Vit. C trong ngi ri! Tt c Vit. C
trn th gii ny cng khng th no thay th cho vit. E c." ng ni
tip.
Mt vi loi antioxidant chng mt vi loi free radicals rt l hu
hiu, trong khi nhng loi antioxidant khc ch hu hiu trong mt phn
no ca t bo m thi. V nhng loi antioxidant khc ch chng c ch
th (free radicals) di mt iu kin ph hp no m thi.
"Hy suy ngh rng antioxidants ging nh qun i" ng ni.
"Anh cn tng, cn t, s quan v binh lnh v nhiu loi binh chng vi
trng trch khc nhau. Anh khng th no chng qun ch bng cc

tng lnh m thi" Cho nn lm th no chng ta to ra c mt h

thng phng v hu hiu trong cuc chin bo v tnh mng ca chng
ta? Bng cch to ra nhng c phn chin bng nhiu mt...v thi quen
n ung.
Lm nh th ny: Tm nhiu loi thc phm mi khc nhau trong
super market. Trong cuc nghin cu 2006, trng H Colorado State,
CO khm ph ra rng khi ngi ta n nhiu loi tri cy v rau ci khc
nhau th nhng ngi bo v DNA hu hiu nht.
3. C phi tt c antioxidant n t tri cy v rau ci phi khng? Khng
Trong tt c th gii ca thc vt - bao gm u en, u ,..
(beans), ht u (almond, peacan, cashew,..), ht hng dng,
flaxseed,...v go lc, la m nguyn cht,... y c antioxidants, theo
s nghin cu mi y nht ca H Scranton, PA. Bi v loi thc vt
no cng t to ra nhng cht antioxidant chng c su b, v
hng ngoi tuyn ca nh sng mt tri (UV Rays), ng Vinson tuyn
b.
iu quan trng l trnh dng nhng loi go thc, la m
(whole grain) c thanh lc qu k, chng b tt ot i tt
c nhng tinh cht antioxydant hu ch. V d nh go trng, bt tinh
lc,...th cht b dng ca n b thanh lc gn ht ri.
Lm nh th ny: n nhng loi u en, u , almonds,
pecan (ht c ch), ht iu, go lc,..(whole grain)...rau ci, tri cy.
C vi loi tht, trng cng tt v cc loi ng vt ny thng n
nhng loai thc vt t thin nhin trong c sn cht antioxidant
v nhng khong cht hu ch ri.
4. Nhng loi thc n c tng cng Antioxidants c lnh mnh
khng? Cha hn l vy.
S nghin cu v antioxidant ch l giai on s khi thi m cc
hng thc phm dn ch "A" khng l trn sn phm ca h ri. C
quan v dc v thc phm (FDA) i hi cc nh sn sut ny phi lit
k r rng nhng thnh phn no c cht antioxidant trong mt cch

tht r rng. Nhng nu chng ta nhn tht k vo nhn hiu th thnh

phn c Vit. E ch cht xu thi.
Cho nn ng bao gi b lng gt mt cch trng trn bi cc
cng ty sn sut thc phm m phi ch trng vo c nhn tng thnh
phn ca mn thc n . Phn ng thnh phn m c nhiu thc vt
chng no th cng cha nhiu antixidants.
Lm th nh ny: Trnh nhng nhn hiu bng by qung co
ca nhng nh sn sut thc phm n sn.
5. Nu ti tp th thao v ung thuc b c cht antioxidant
(vit.E, vit C,..) th ti c lnh mnh thm hn khng? - Cha hn l
vy.
Cng tp nhiu chng no, th s oxy ha trong c th cng tng
v cht free radicals cng nhiu. iu cha hn l xu. "V s sn sut
ca cht free radicals l mt s phn ng t nhin ca s tp dt, nu
chng ta tiu th qu nhiu cht antioxidants ngay sau khi tp th dc th
c th lm tr ngi cho nhng phn ng thin nhin trong c th n t
vic tp th dc" l li tuyn b ca BS Alan Aragon mt chuyn gia
v sc khe ca n ng. Ci l lun ny hi bt ng mt cht nhng rt
l r rng: Cc nh khoa hc gia suy on rng stress bt ngun t s oxy
ha to nn bi tp th thao lm tng cng cht insulin lm cho gim cn
v c th lm gim i c chng bnh tiu ng. Nh phn u nu trn,
khng phi cht free radicals no cng xu c.
in hnh l mt cuc nghin cu trong nm 2009 ca ngi c
khm ph ra rng nhng ngi tp th dc v ung thm thuc b c s
h tr ca antioxidants (Vit C & E). h khng c b p nhng thm
hu ch ca cht insulin lm cho c th lnh mnh thm. Cho nn nhng
ci sport drinks c qung co l lm tng thm antioxidants sau khi tp
luyn cn phi nghin cu thm hn o su vo s hu ch hoc cng
lm gim i nhng cht insulin hu dng cho c th theo tin trnh t
nhin ca con ngi.
Nm 2006 mt cuc nghin cu bn Anh dnh cho nhng ngi
chy b nu h ung thm thuc b c 1000 miligrams ca Vit C hng
ngy trong vng 1 tun h s mt i t nhiu sc mnh t bp tht.

Lm nh th ny: Tp th thao rt l tt nhng iu cn thit l

lm tng cng cht antioxidants trong c th bng tiu th loi thc vt
t thin nhin nh tri cy, rau ci, u,... (whole foods) hn l t thuc b
hoc thc phm lm sn c tng cng cht b mt cch nhn to.