{"id":126303,"date":"2024-06-04T14:50:14","date_gmt":"2024-06-04T12:50:14","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=126303"},"modified":"2024-06-04T15:21:57","modified_gmt":"2024-06-04T13:21:57","slug":"hoekom-antioksidante-goed-vir-jou-is-en-in-watter-kosse-jy-hulle-kan-vind","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/hoekom-antioksidante-goed-vir-jou-is-en-in-watter-kosse-jy-hulle-kan-vind\/","title":{"rendered":"Hoekom antioksidante goed vir jou is, en in watter kosse jy hulle kan vind"},"content":{"rendered":"\n<p><em>Hoekom antioksidante goed vir jou is, en in watter kosse jy hulle kan vind deur Salom\u00e9 Delport<\/em><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Die helde op jou tafel<\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<p>Jou liggaam is \u2019n uiters gesofistikeerde en besige chemiese bedrywigheid.<\/p>\n\n\n\n<p>Jy \u201cverteer\u201d nie sommer net \u2019n eier of sjokolade nie. Oomblik vir oomblik speel dosyne biologiese dramas hulle in elkeen van jou organe af \u2013 eintlik in elke sel. Elkeen kompleet met sy eie intriges, helde, skurke, goedhartiges en stout seuns, en talle potensi\u00eble ontknopings.<\/p>\n\n\n\n<p>Party \u201ckarakters\u201d is goed bekend aan ons, soos vitamiene, minerale en ensieme, terwyl jy goed ingelig is as jy weet wat \u2019n aminosuur, vetsuur, lipied of fosforielgroep is. Jy is briljant ingelig as jy weet dat hulle elektrone en protone afsplyt en\/of inbind om biochemiese kettingreaksies te begin, beheer of te stop.<\/p>\n\n\n\n<p>Net soos daar verskillende storiegenres is, soos speurverhale en romans, is daar ook verskillende klasse van biochemiese reaksies in die liggaam. Oksidasie is een hiervan, met as hoofspelers in hierdie genre die oksidante, vrye radikale en antioksidante.<\/p>\n\n\n\n<p>En net soos in stories is daar talle moontlike kinkels in hierdie metaboliese kabel wat kan uitloop op dramatiese, lewensingrypende uitkomste wat ons almal ken, soos hartsiektes, diabetes, kanker, inflammasie, asma, artritis of selfs net plooie.<\/p>\n\n\n\n<p>Aangesien hierdie kwinte en kwale die meeste van ons vroe\u00ebr of later gaan raak, is di\u00e9 storie vir ons elkeen belangrik. Al is dit dan net omdat ons hoop om die plooie so lank moontlik te vermy.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Wie is die held en wie die skurk?<\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<p>In \u2019n werklik goeie storie is die karakters nooit net sleg of goed nie. Die slegte ou het ook \u2019n goeie kant.<\/p>\n\n\n\n<p>Net so met vrye radikale. Dit is waar dat vrye radikale agter talle ongewenste reaksies sit en van jou aarwande tot jou DNS en breinselle beskadig.<\/p>\n\n\n\n<p>Maar elke biochemiese reaksie in jou liggaam gebeur omdat \u2019n radikaal \u2019n biochemiese reaksie sneller. Dit is deur hul goeie werk dat energie vrygestel word, dat selle gebou word en senuwees boodskappe oorsein.<\/p>\n\n\n\n<p>Gelukkig is daar ook \u2019n held in die storie, naamlik die antioksidante. Hulle haal die vrye radikale uit deur aan hulle te bind en hulle so te neutraliseer.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Die storielyn<\/h4>\n\n\n\n<p>In elke lekker storielyn is daar \u2019n voorval wat die ewewig omvergooi. Dit gebeur in ons liggame ook, soos wanneer ons rook, min slaap of swak kos eet.<\/p>\n\n\n\n<p>\u2019n Oormaat vrye radikale ruk handuit en sneller allerlei sinistere en onbeheerde reaksies wat op die genoemde kwale kan uitloop.<\/p>\n\n\n\n<p>Dit bring ons by die konsep van oksidatiewe stres. Dit beteken maar net dat daar te veel vrye radikale in aksie is. Hoe meer van hulle, hoe groter is die oksidatiewe stres waaronder jou liggaam is.<\/p>\n\n\n\n<p>Die geheim van gesondheid is dus om oksidasiestres te verminder. Meer antioksidante sal ekstra vrye radikale uitskakel en die gesondheidskade keer wat hulle kan aanrig.<\/p>\n\n\n\n<p>Dus is die sleutel tot gesondheid \u2019n balans tussen antioksidante en vrye radikale \u2013 genoeg flukse vry radikale om jou metabolisme te laat funksioneer en genoeg antioksidante om rebelse radikale in toom te hou.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Die held het \u2019n plan<\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<p>Gelukkig is ons nie weerloos teen \u2019n oormaat vrye radikale nie. Ons liggame is bedrewe daarin om antioksidante te maak wat ekstra radikale in toom hou.<\/p>\n\n\n\n<p>Jy ken van hulle: estrogeen, melatonien, glutatioon en uriensuur. Ons het ook \u2019n aantal minder bekende ensieme wat as antioksidante optree.<\/p>\n\n\n\n<p>Ten spyte hiervan maak die meeste van ons steeds te min van ons eie antioksidante. Maar met nog \u2019n geluk is ons kos propvol van hierdie helde.<\/p>\n\n\n\n<p>Jy ken \u2019n hele paar van hulle ook, soos vitamien C, vitamien E en polifenoliese flavono\u00efede soos kwersitien en resveratrol (daardie een in rooiwyn).<\/p>\n\n\n\n<p>Die kosse wat ryk hieraan is, is gelukkig heerlik, soos bessies, lemoene, olywe, pruimedante, tee, koffie, broccoli, beet, granate, tamaties, uie, knoffel en spinasie.<\/p>\n\n\n\n<p>Waarskynlik is jy net so lief vir die talle kruie en speserye wat bekend is vir hul ho\u00eb antioksidantinhoud soos pietersielie, basilie, tiemie (die beste slaaie het minstens een hiervan), kaneel (pannekoek!), borrie, gemmer (kerrie) en mosterd.<\/p>\n\n\n\n<p>En dan is daar nog die lute\u00efen en zeaxantien in eiers, minerale soos sink en selfs voedingstowwe in spirulina, blougroen alge en seewier. Die voedsel waarin die voedingstowwe voorkom, word as so belangrik gereken dat hulle as funksionele voedsels beskryf word, met ander woorde kos waarsonder jy nie gesond kan wees nie.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Maar werk dit?<\/h4>\n\n\n\n<p>Die ding is dat ons steeds nie genoeg antioksidante maak of eet nie.<\/p>\n\n\n\n<p>Daardie drie ringetjies tamatie op \u2019n pizza, vrugtekonfytstukkie in jou vrugtejogurt en die enkele blaar, agurkie, paar uieringe en tjips by jou visfilet, burger of hoenderstukkie verskaf heeltemal te min antioksidante.<\/p>\n\n\n\n<p>Daarom is die konsep van funksionele kos \u2019n tree verder geneem: ons haal die antioksidante in kos uit en sit hulle in \u2019n pil, en noem dit \u2019n voedingsaanvuller of neutriseutiese middel. \u201cNutri\u201d verwys na voeding en \u201cseuties\u201d na die produksieproses.<\/p>\n\n\n\n<p>So skep ons superhelde: verbeterde vitamienpille propvol anti-oksidante wat \u2019n mediese revolusie sal meebring en \u2019n nuwe era vir gesondheid en bestuur van siektes inlei.<\/p>\n\n\n\n<p>Of so het ons tot rondom 2010 geglo, want dis toe die resultate van langtermynondersoeke begin verskyn het.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Konflik<\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<p>Die eerste teken dat alles dalk nie so pluis is nie, was \u2019n klein onder-soek in 1994 onder Finse mans, wat gewys het dat rokers meer geneig is tot longkanker as hulle die antioksidant betakaroteen gebruik.<\/p>\n\n\n\n<p>Maar een swaeltjie maak nie \u2019n somer nie, en ons het bly wag vir die groter ondersoeke, soos die 15 jaar lange Women\u2019s Health Initia-tive onder 160&nbsp;000 post-menopousale vroue waarvan die resultate in 2012\/13 begin uitkom het.<\/p>\n\n\n\n<p>Die resultaat? Tien jaar van vitamien E het nie hartaanvalle en kankers voorkom \u00f3f veroorsaak nie.<\/p>\n\n\n\n<p>Terselfdertyd het dit darem ook gewys dat daar nogtans 24% minder hartsterftes onder die vitamien E-gebruikers was. Maar daar kon ook ander redes daarvoor gewees het.<\/p>\n\n\n\n<p>Aan die ander kant het die Chinese Linxian-ondersoek \u2019n yslike 9% minder kankers en 13% minder kankersterftes onder gebruikers van antioksidante opgelewer. Maar die Physician\u2019s Health Study wys weer net \u2019n minimale voordeel vir vitamiengebruikers.<\/p>\n\n\n\n<p>En so bly dit gaan: die meeste ondersoeke dui op min of selfs geen voordeel nie, \u2019n volgende een lyk baie goed, en enkeles wys selfs nadele. Ons weet dus steeds nie waar ons staan nie.<\/p>\n\n\n\n<p>Die beste positiewe uitslag vir antioksidante is dat dit wel jou sig kan beskerm. Die 2014 AREDS1 en 2-ondersoeke wys dat kapsules met omegas-3\u2019s van vis, zeaxantien, lute\u00efen, sink, vitamien E, vitamien C en betakaroteen definitief makul\u00eare degenerasie (swak sig soos jy ouer word) help beperk.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Resensente s\u00ea \u2026<\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<p>Antioksidante is wel noodsaaklik vir gesondheid, s\u00ea die Kaapse geneesheer en navorser, dr. Harris Steinman op sy webwerf, www.camcheck.co.za<\/p>\n\n\n\n<p>\u201cMaar dit is nie so eenvoudig nie. Jy kan antioksidante in pilvorm drink; hulle sal wys in jou bloedvlakke maar in die praktyk is daar steeds min bewyse dat antioksidante in pilvorm jou werklik teen siektes beskerm.\u201d<\/p>\n\n\n\n<p>Volgens die Linus Pauling-instituut wat bekend is vir navorsing oor vitamiene, neem jou liggaam maar bitter min antioksidante op.<\/p>\n\n\n\n<p>Nog erger: jy skei byna dadelik alles uit wat jy inneem.<\/p>\n\n\n\n<p>Hulle vermoed dat die anti-oksidant s\u00e9lf jou nie direk gesond maak nie. Dit modifiseer eerder ander verbindings, wat langer in jou liggaam bly \u2013 lank genoeg vir \u2019n positiewe effek.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hoekom is dit belangrik?<\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<p>Dit impliseer dat jy nie lank voordeel trek uit die bloedrooi tamatie wat jy eet nie. Die veiligste afleiding om te maak is dat jy elke liewe dag \u2019n goeie paar skeppe groente en vrugte nodig het om so gesond, slim, mooi, fiks en energiek moontlik te kan voel.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Wat van \u2019n plaasvervanger in die hoofrol?<\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<p><em>Kan antioksidante as aanvullers instaan vir antioksidante in kos?<\/em><\/p>\n\n\n\n<p>Tot dusver nie. Kos bly die beste \u2013 en talle voedingkenners glo dis die enigste werklik suksesvolle bron van antioksidante.<\/p>\n\n\n\n<p>Maar dit bly \u2019n feit dat ons waarskynlik te min antioksidante inkry.<\/p>\n\n\n\n<p>Daarom s\u00ea talle kenners soos sportfisioloog Ian Craig, Johannes-burgse skrywer van die boek Wholesome Nutrition for You, dat ons antioksidantaanvullers s\u00e1\u00e1m met goeie kos nodig het.<\/p>\n\n\n\n<p>Intussen bly die navorsingsentoesiasme oor hierdie onderwerp reusagtig. As jy byvoorbeeld op PubMed, waar alle gepubliseerde eweknie-navorsing ge\u00efndekseer word, soek na \u201cquercetin 2016\u201d kry jy skakels na 1 117 ondersoeke. \u201cResveratrol 2016\u201d lewer 1 258 ondersoeke op.<\/p>\n\n\n\n<p>Waar ons onvoorwaardelik opgewonde oor die eerste anti-oksidantaanvullers was, is ons nou meer realisties maar tog versigtig optimisties. Dalk sal ons eers vir seker weet wanneer ons beter verstaan hoe al die legkaartstukke inmekaarpas.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Veg so teen vrye radikale<\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Moenie rook nie<\/li>\n\n\n\n<li>Vermy \u2019n oormaat alkohol<\/li>\n\n\n\n<li>Oefen maar moenie ooroefen nie<\/li>\n<\/ul>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kry baie \u00e9n lekker antioksidante<\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Begin jou dag met \u2019n koppie koffie, tee of rooibostee.<\/li>\n\n\n\n<li>Maal vlassaad vars en strooi dit oor jou pap \u2013 heerlik op hawermout en in muesli<\/li>\n\n\n\n<li>Sny bessies by jou jogurt in<\/li>\n\n\n\n<li>Pak pekanneute in werk toe.<\/li>\n\n\n\n<li>Kry vir middagete \u2019n slaai met kleur: persrooi beet, grasgroen jonguie, gestoomde diepgroen broccoli, of minstens darem \u2019n tamatie en uie.<\/li>\n\n\n\n<li>Geniet teetyd \u2019n vrug \u2026 wortelkoek met kaneel vir spesiale geleenthede.<\/li>\n\n\n\n<li>Drink \u2019n (een!) glasie rooiwyn n\u00e1 werk.<\/li>\n\n\n\n<li>Geur jou vleis met enige van die volgende speserye of kruie: naeltjies, gemmer, borrie, kerrie, uie, knoffel, pietersielie of tiemie.<\/li>\n\n\n\n<li>Skep by jou hoofete twee groentes, soos botterskorsie, spinasie, broccoli, beet en wortels in.<\/li>\n\n\n\n<li>Eet \u2019n vrug vir nagereg.<\/li>\n\n\n\n<li>Drink laataand \u2019n sjokoladedrankie van warm melk en kakao &#8211; verkieslik sonder suiker.<\/li>\n<\/ol>\n\n\n\n<p> <\/p>\n\n\n\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/verslaaf-aan-suiker\/\">Verslaaf aan suiker? Hier\u2019s die tekens<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/novanews.co.za\/rooirose\/gesondheid\/dieet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Loer hier vir nog goeie raad.\u00a0<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ons identifiseer die antioksidante wat jou jonk, mooi, slim, energiek, fiks \u00e9n gesond hou<\/p>\n","protected":false},"author":38,"featured_media":145382,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2950,667],"tags":[136,620,2792,23664,23823],"class_list":["post-126303","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieet","category-gesondheid","tag-gesondheid","tag-dieet","tag-leef-gesond","tag-health","tag-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hoekom antioksidante goed vir jou is, en in watter kosse jy hulle kan vind | rooi rose<\/title>\n<meta name=\"description\" content=\"Ons identifiseer die antioksidante wat jou jonk, mooi, slim, energiek, fiks \u00e9n gesond hou. 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