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[title] => Od jaja i cvjetače do leće i ‘fažoleta‘: ovo je vodič kroz hranu koja nas pomlađuje! Starimo zbog oksidacije, ali ‘kemiju‘ možemo usporiti već jutros onim što odlučimo kuhati
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Poznato je da nema života bez kisika, a poznato je i da je kisik jedan od krivaca za ubrzano starenje tijela, kao i za hrđanje željeza i kvarenje hrane.
Uzrok svih tih pojava je proces oksidacije ili promjena uzrokovana ovim plinom. Spojevi koji se nazivaju slobodni radikali također su dio prirodnog fiziološkog procesa ovog tijela.
Iako su poznati po svojim štetnim učincima, tijelo ih proizvodi upravo kako bi ih zaštitilo od opasnosti iz okoliša, poput mikroorganizama ili zagađenog zraka. Slobodni radikali, koji se nazivaju i reaktivne molekule, vrlo su nestabilni spojevi kojima nedostaje jedan ili više elektrona.
Stoga neprestano traže molekule s kojima bi se spojili, čime dobivaju elektron koji nedostaje i postaju stabilni. Dakle, to su nesavršene molekule koje nastoje usavršiti svoju strukturu uzimajući ono što im nedostaje od drugih. To je proces oksidacije.
To uzrokuje da slobodni radikali oštete vitalne dijelove stanica, uzrokujući njihovu smrt, što se može vidjeti u tkivima, organima i cijelom tijelu.
Srećom, ovdje dolaze u obzir antioksidansi (vitamini i minerali, neke vrste aminokiselina i proteini) koji štite stanice naših tkiva sprječavajući oksidaciju.
Njihove molekule sadrže ovaj dodatni elektron za koji se vežu slobodni radikali. Tako spašavaju ostale stanice našeg tijela. Antioksidansi vraćaju stabilnost nepotpune molekule i na taj način pridonose ravnoteži prirodnih funkcija tijela.
Faktori starenja
Mnogi čimbenici uzrokuju da tijelo počne stvarati radikale koji pokreću proces oksidacije:
– pretvaranje hrane i kisika u energiju u stanici,
– kontakt sa štetnim tvarima u okolišu,
– određeni sastojci hrane ili spojevi u našem okruženju,
– duhanski dim,
– UV zrake,
– određene dijagnostičke metode, poput rendgenskih zraka,
– stres, fizički i emocionalni,
– prekomjerna tjelesna aktivnost,
– masna i pržena hrana te konzumiranje velikih količina mesa.
Prekomjerne količine slobodnih radikala u tijelu uzrokuju oštećenja koja prepoznajemo kao starenje stanica i tkiva. To se očituje, na primjer, u obliku smanjenja elastičnosti kože i pojave bora i tamnih pigmentnih mrlja.
Iste se promjene mogu dogoditi i na unutarnjim tkivima, što dovodi do upale, bolesti sluznice, povišene razine kolesterola, ali i do teških degenerativnih bolesti.
Iako su štetni za zdravlje i povezani su s procesom starenja, slobodne radikale, ako ih nema u povećanom broju, tijelo inače koristi za obranu.
Pomažu mu u održavanju ravnoteže prirodnih funkcija. Svakako je korisno izbjeći sve čimbenike koji bi mogli dovesti do stvaranja novih, viška slobodnih radikala. Stoga tijelo treba opskrbiti odgovarajućom količinom antioksidansa.
Dodaci prehrani
Znanstvenici i dalje rade na pronalaženju načina za otkrivanje njihove prisutnosti i mjerenje njihove količine. Dodaci prehrani ponekad su vrlo korisni jer su koncentrati jednog ili više nutrijenata u obliku kapsula ili tableta. Posebno su korisni kod zdravstvenih problema, poput kroničnih bolesti koje uzrokuju pretjeranu proizvodnju slobodnih radikala, tijekom trudnoće, dojenja, dugotrajnog mršavljenja, izloženosti fizičkom i emocionalnom stresu.
Preporučuju se i starijim osobama čija svakodnevna prehrana često nije potpuna. Međutim, to ne znači da dodatke prehrani možemo konzumirati u neograničenim količinama, jer neke inače korisne tvari, poput vitamina, mogu biti štetne za zdravlje.
Tako su nedavna istraživanja potvrdila da je previše antioksidansa – vitamina E – štetno, osobito s visokim krvnim tlakom, dok prekomjerne količine vitamina A u trudnica mogu uzrokovati deformaciju ploda, a hvaljeni vitamin C ubrzava stvaranje bubrežnih kamenaca.
Postavlja se pitanje koliko biste ih trebali unositi?
Voće i povrće trebalo bi činiti 60 posto dnevno konzumirane hrane. Posebno se preporučuje konzumiranje voća i povrća tamne boje, poput kupina, borovnica, prokulica i artičoka.
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Stručnjaci za prehranu preporučuju da 600 grama po kilogramu konzumirane hrane treba biti voće i povrće, a ostatak, na primjer, 300 grama žitarica (po mogućnosti cjelovitih žitarica) i 100 grama mesa, sira, šećera i slatkiša.
---
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Dakle, to znači manje tjestenine, a još manje proteina. U djece i adolescenata tijekom rasta i razvoja preporučuje se da njihovi dnevni obroci sadrže 30 posto proteina i 10 posto masti, a ostatak dnevne prehrane treba sadržavati voće i povrće.
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---
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Gdje pronaći antioksidanse, vitamine i minerale
Hrana koja štiti zdravlje je ona s puno antioksidansa i većinom vitamina, minerala i drugih hranjivih tvari koje neutraliziraju slobodne radikale.
– Vitamin A i beta-karoten: nalazi se u mnogim vrstama voća i povrća, osobito žutom i crvenom voću i zelenom lisnatom povrću.
– Vitamini B: većina ih je u mesu, cjelovitim žitaricama, jajima, mlijeku, pivskom kvascu.
– Vitamin C: Velike količine sadrže sok od naranče, crnog ribiza, paprika, limun, kivi, papaja, jagoda i cvjetača.
– Vitamin E: ulje pšeničnih klica i suncokretovo, sezamovo i maslinovo ulje, kao i lješnjaci i bademi.
– Koenzim Q10: tvar za koju se kaže da je "nalik vitaminu" i jedan je od sastojaka mnogih kozmetičkih proizvoda, a nalazi se u žitaricama, soji, orašastim plodovima i mnogim drugim namirnicama biljnog podrijetla.
– Molibden: u leći, svježem grašku, pivskom kvascu, pivu i špinatu.
– Bakar: u jagodama, grahu, leći, ljusci kamenica i jetri.
– Selen: sadrži tunjevina, srdela i listovi te dagnje.
– Cink: nalazi se u hobotnici, srdelama i sipi te u ovčjem i kravljem siru.
– Flavonoidi: žuti pigmenti voća i povrća, ali se također nalaze u zelenom čaju, algama i lišću ginka.
– Oksidi antocijanina: tvari koje voću i povrću daju crvenu, ljubičastu i plavu boju.
– Klorofil: sadržan je u svim vrstama voća i povrća, osobito u zelenom voću.
– Određene aminokiseline: u hrani bogatoj proteinima, kao što su jaja, mlijeko i mliječni proizvodi, te u svinjetini.
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Poznato je da nema života bez kisika, a poznato je i da je kisik jedan od krivaca za ubrzano starenje tijela, kao i za hrđanje željeza i kvarenje hrane.
Uzrok svih tih pojava je proces oksidacije ili promjena uzrokovana ovim plinom. Spojevi koji se nazivaju slobodni radikali također su dio prirodnog fiziološkog procesa ovog tijela.
Iako su poznati po svojim štetnim učincima, tijelo ih proizvodi upravo kako bi ih zaštitilo od opasnosti iz okoliša, poput mikroorganizama ili zagađenog zraka. Slobodni radikali, koji se nazivaju i reaktivne molekule, vrlo su nestabilni spojevi kojima nedostaje jedan ili više elektrona.
Stoga neprestano traže molekule s kojima bi se spojili, čime dobivaju elektron koji nedostaje i postaju stabilni. Dakle, to su nesavršene molekule koje nastoje usavršiti svoju strukturu uzimajući ono što im nedostaje od drugih. To je proces oksidacije.
To uzrokuje da slobodni radikali oštete vitalne dijelove stanica, uzrokujući njihovu smrt, što se može vidjeti u tkivima, organima i cijelom tijelu.
Srećom, ovdje dolaze u obzir antioksidansi (vitamini i minerali, neke vrste aminokiselina i proteini) koji štite stanice naših tkiva sprječavajući oksidaciju.
Njihove molekule sadrže ovaj dodatni elektron za koji se vežu slobodni radikali. Tako spašavaju ostale stanice našeg tijela. Antioksidansi vraćaju stabilnost nepotpune molekule i na taj način pridonose ravnoteži prirodnih funkcija tijela.
Faktori starenja
Mnogi čimbenici uzrokuju da tijelo počne stvarati radikale koji pokreću proces oksidacije:
– pretvaranje hrane i kisika u energiju u stanici,
– kontakt sa štetnim tvarima u okolišu,
– određeni sastojci hrane ili spojevi u našem okruženju,
– duhanski dim,
– UV zrake,
– određene dijagnostičke metode, poput rendgenskih zraka,
– stres, fizički i emocionalni,
– prekomjerna tjelesna aktivnost,
– masna i pržena hrana te konzumiranje velikih količina mesa.
Prekomjerne količine slobodnih radikala u tijelu uzrokuju oštećenja koja prepoznajemo kao starenje stanica i tkiva. To se očituje, na primjer, u obliku smanjenja elastičnosti kože i pojave bora i tamnih pigmentnih mrlja.
Iste se promjene mogu dogoditi i na unutarnjim tkivima, što dovodi do upale, bolesti sluznice, povišene razine kolesterola, ali i do teških degenerativnih bolesti.
Iako su štetni za zdravlje i povezani su s procesom starenja, slobodne radikale, ako ih nema u povećanom broju, tijelo inače koristi za obranu.
Pomažu mu u održavanju ravnoteže prirodnih funkcija. Svakako je korisno izbjeći sve čimbenike koji bi mogli dovesti do stvaranja novih, viška slobodnih radikala. Stoga tijelo treba opskrbiti odgovarajućom količinom antioksidansa.
Dodaci prehrani
Znanstvenici i dalje rade na pronalaženju načina za otkrivanje njihove prisutnosti i mjerenje njihove količine. Dodaci prehrani ponekad su vrlo korisni jer su koncentrati jednog ili više nutrijenata u obliku kapsula ili tableta. Posebno su korisni kod zdravstvenih problema, poput kroničnih bolesti koje uzrokuju pretjeranu proizvodnju slobodnih radikala, tijekom trudnoće, dojenja, dugotrajnog mršavljenja, izloženosti fizičkom i emocionalnom stresu.
Preporučuju se i starijim osobama čija svakodnevna prehrana često nije potpuna. Međutim, to ne znači da dodatke prehrani možemo konzumirati u neograničenim količinama, jer neke inače korisne tvari, poput vitamina, mogu biti štetne za zdravlje.
Tako su nedavna istraživanja potvrdila da je previše antioksidansa – vitamina E – štetno, osobito s visokim krvnim tlakom, dok prekomjerne količine vitamina A u trudnica mogu uzrokovati deformaciju ploda, a hvaljeni vitamin C ubrzava stvaranje bubrežnih kamenaca.
Postavlja se pitanje koliko biste ih trebali unositi?
Voće i povrće trebalo bi činiti 60 posto dnevno konzumirane hrane. Posebno se preporučuje konzumiranje voća i povrća tamne boje, poput kupina, borovnica, prokulica i artičoka.
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Stručnjaci za prehranu preporučuju da 600 grama po kilogramu konzumirane hrane treba biti voće i povrće, a ostatak, na primjer, 300 grama žitarica (po mogućnosti cjelovitih žitarica) i 100 grama mesa, sira, šećera i slatkiša.
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Dakle, to znači manje tjestenine, a još manje proteina. U djece i adolescenata tijekom rasta i razvoja preporučuje se da njihovi dnevni obroci sadrže 30 posto proteina i 10 posto masti, a ostatak dnevne prehrane treba sadržavati voće i povrće.
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Gdje pronaći antioksidanse, vitamine i minerale
Hrana koja štiti zdravlje je ona s puno antioksidansa i većinom vitamina, minerala i drugih hranjivih tvari koje neutraliziraju slobodne radikale.
– Vitamin A i beta-karoten: nalazi se u mnogim vrstama voća i povrća, osobito žutom i crvenom voću i zelenom lisnatom povrću.
– Vitamini B: većina ih je u mesu, cjelovitim žitaricama, jajima, mlijeku, pivskom kvascu.
– Vitamin C: Velike količine sadrže sok od naranče, crnog ribiza, paprika, limun, kivi, papaja, jagoda i cvjetača.
– Vitamin E: ulje pšeničnih klica i suncokretovo, sezamovo i maslinovo ulje, kao i lješnjaci i bademi.
– Koenzim Q10: tvar za koju se kaže da je "nalik vitaminu" i jedan je od sastojaka mnogih kozmetičkih proizvoda, a nalazi se u žitaricama, soji, orašastim plodovima i mnogim drugim namirnicama biljnog podrijetla.
– Molibden: u leći, svježem grašku, pivskom kvascu, pivu i špinatu.
– Bakar: u jagodama, grahu, leći, ljusci kamenica i jetri.
– Selen: sadrži tunjevina, srdela i listovi te dagnje.
– Cink: nalazi se u hobotnici, srdelama i sipi te u ovčjem i kravljem siru.
– Flavonoidi: žuti pigmenti voća i povrća, ali se također nalaze u zelenom čaju, algama i lišću ginka.
– Oksidi antocijanina: tvari koje voću i povrću daju crvenu, ljubičastu i plavu boju.
– Klorofil: sadržan je u svim vrstama voća i povrća, osobito u zelenom voću.
– Određene aminokiseline: u hrani bogatoj proteinima, kao što su jaja, mlijeko i mliječni proizvodi, te u svinjetini.
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[twitterURL] => http://twitter.com/intent/tweet?text=Od+jaja+i+cvjeta%C4%8De+do+le%C4%87e+i+%E2%80%98fa%C5%BEoleta%E2%80%98%3A+ovo+je+vodi%C4%8D+kroz+hranu+koja+nas+pomla%C4%91uje%21+Starimo+zbog+oksidacije%2C+ali+%E2%80%98kemiju%E2%80%98+mo%C5%BEemo+usporiti+ve%C4%87+jutros+onim+%C5%A1to+odlu%C4%8Dimo+kuhati&url=https%3A%2F%2Fslobodnadalmacija.hr%2Fmozaik%2Fhrana%2Fstarimo-zbog-oksidacije-ali-kemiju-mozemo-usporiti-vec-jutros-onim-sto-odlucimo-kuhati-od-jaja-i-cvjetace-do-lece-i-fazoleta-ovo-je-vodic-kroz-hranu-koja-nas-pomladuje-i-lijeci-1120815
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)
16. svibanj 2024 10:38
