{"id":3944,"date":"2023-04-18T13:36:51","date_gmt":"2023-04-18T13:36:51","guid":{"rendered":"https:\/\/kaqun.sk\/?p=3944"},"modified":"2023-04-18T13:36:51","modified_gmt":"2023-04-18T13:36:51","slug":"oxidacny-stres","status":"publish","type":"post","link":"https:\/\/www.kaqun.sk\/pl\/oxidacny-stres\/","title":{"rendered":"Nepodce\u0148ujte oxida\u010dn\u00fd stres! 7 jednoduch\u00fdch tipov, ktor\u00e9 V\u00e1s ochr\u00e1nia pred oxida\u010dn\u00fdm stresom"},"content":{"rendered":"\n

Ka\u017ed\u00e9mu z n\u00e1s sa v tele prirodzene vytv\u00e1raj\u00fa tzv. reakt\u00edvne kysl\u00edkov\u00e9 formy, zn\u00e1me ako vo\u013en\u00e9 radik\u00e1ly, ktor\u00fdch prevaha je v organizme ne\u017eiad\u00faca. Preto je pre udr\u017eanie rovnov\u00e1hy potrebn\u00e9 prij\u00edma\u0165 dostato\u010dn\u00e9 mno\u017estvo antioxidantov. Vedeck\u00e9 v\u00fdskumy dokazuj\u00fa, \u017ee zdrav\u00e1 rovnov\u00e1ha je ve\u013emi d\u00f4le\u017eit\u00e1 pre spr\u00e1vne a bezchybn\u00e9 fungovanie cel\u00e9ho organizmu a jeho imunitn\u00e9ho syst\u00e9mu, kedy pr\u00e1ve naopak vo\u013en\u00e9 radik\u00e1ly pom\u00e1haj\u00fa v boji s patog\u00e9nmi, ktor\u00e9 sp\u00f4sobuj\u00fa infekcie a z\u00e1paly v organizme. <\/p>\n\n\n\n

Strata rovnov\u00e1hy medzi vo\u013en\u00fdmi radik\u00e1lmi a antioxidantmi sa naz\u00fdva oxida\u010dn\u00fd stres, ktor\u00fd je spoluzodpovedn\u00fd za mno\u017estvo zdravotn\u00fdch komplik\u00e1ci\u00ed. Oxida\u010dn\u00fd stres ovplyv\u0148uje vitalitu a imunitn\u00fd syst\u00e9m n\u00e1\u0161ho organizmu, r\u00fdchlos\u0165 starnutia buniek, \u010do v kone\u010dnom d\u00f4sledku ovplyv\u0148uje kvalitu n\u00e1\u0161ho zdravia a teda aj \u017eivota. <\/p>\n\n\n\n

Na\u0161e bunky poci\u0165uj\u00fa stres rovnako ako my!<\/h2>\n\n\n\n

Pri prevahe radik\u00e1lov sa zvy\u0161uje hladina stresov\u00e9ho horm\u00f3nu – kortizolu v organizme, \u010do zni\u017euje tvorbu T-lymfocytov (bielych krviniek)d\u00f4le\u017eit\u00fdch pre spr\u00e1vne funguj\u00faci imunitn\u00fd syst\u00e9m. Oxida\u010dn\u00fd stres tak prispieva k starnutiu buniek, tkan\u00edv, a teda aj cel\u00e9ho organizmu.<\/p>\n\n\n\n

Za norm\u00e1lnych podmienok je oxid\u00e1cia chemick\u00fd proces, ktor\u00fd je potrebn\u00fd a be\u017ene prebieha v \u013eudskom organizme. Vo\u013en\u00e9 radik\u00e1ly obsahuj\u00fa nep\u00e1rny po\u010det elektr\u00f3nov, \u010do im dovo\u013euje \u013eahko reagova\u0165 s in\u00fdmi molekulami a preto pri prevahe vo\u013en\u00fdch radik\u00e1lov vznikaj\u00fa po celom tele neriaden\u00e9 oxid\u00e1cie. V tak\u00fdchto pr\u00edpadoch doch\u00e1dza k po\u0161kodeniu bunky a DNA, n\u00e1sledkom \u010doho vznik\u00e1 ve\u013ek\u00e9 mno\u017estvo ochoren\u00ed, predov\u0161etk\u00fdm Parkinsonova a Alzheimerova choroba, diabetes, ateroskler\u00f3za (upch\u00e1vanie krvn\u00fdch ciev), z\u00e1paly a infekcie v organizme, hypertenziu (vysok\u00fd krvn\u00fd tlak), srdcov\u00e9 ochorenia, ochorenia degeneruj\u00face nervov\u00fa s\u00fastavu, a v neposlednom rade rakovina.<\/p>\n\n\n\n

Kedy nast\u00e1va v organizme prevaha vo\u013en\u00fdch radik\u00e1lov?<\/h2>\n\n\n\n

Tvorba vo\u013en\u00fdch radik\u00e1lov je v organizme \u00faplne norm\u00e1lna a je s\u00fa\u010das\u0165ou zlo\u017eit\u00e9ho syst\u00e9mu tela, ktor\u00fdm si udr\u017eiavame zdravie. Vo\u013en\u00e9 radik\u00e1ly sa tvoria, napr. pri procesoch, ak\u00fdmi s\u00fa cvi\u010denie, alebo ako odpove\u010f imunitn\u00e9ho syst\u00e9mu na lokalizovan\u00fd z\u00e1pal v organizme. Na tvorbu vo\u013en\u00fdch radik\u00e1lov m\u00e1me v\u0161ak ve\u013ek\u00fd vplyv aj my sami, ako aj prostredie, v ktorom \u017eijeme.<\/p>\n\n\n\n

Nerovnov\u00e1hu medzi radik\u00e1lmi a antioxidantmi sp\u00f4sobuje vystavenie organizmu p\u00f4sobeniu oz\u00f3nu, pestic\u00eddov a \u010distiacich prostriedkov, r\u00f4znych druhov \u017eiarenia (slne\u010dn\u00e9, UV, r\u00e1dioakt\u00edvne, e-smog, ionizuj\u00face). Taktie\u017e ve\u013ek\u00fd podiel m\u00e1 aj kvalita prostredia a ovzdu\u0161ia, v ktorom \u017eijeme.<\/p>\n\n\n\n

Stravovanie s vysok\u00fdm obsahom cukrov a tukov, \u010dast\u00e9 po\u017e\u00edvanie alkoholick\u00fdch a omamn\u00fdch l\u00e1tok a liekov, \u010di faj\u010denie. To s\u00fa v\u0161etko faktory, ktor\u00e9 dok\u00e1\u017eeme sami ovplyvni\u0165 a prispieva\u0165 tak ka\u017ed\u00fd de\u0148 k zdravej rovnov\u00e1he medzi vo\u013en\u00fdmi radik\u00e1lmi a reakt\u00edvnymi kysl\u00edkov\u00fdmi formami.<\/p>\n\n\n\n

Ako sa teda chr\u00e1ni\u0165 pred oxida\u010dn\u00fdm stresom?<\/h2>\n\n\n\n

Antioxidanty s\u00fa l\u00e1tky, ktor\u00e9 si telo nevie vyrobi\u0165, preto ich mus\u00edme z\u00e1skava\u0165 zo stravy. Antioxidanty zni\u017euj\u00fa reaktivitu alebo \u00faplne deaktivuj\u00fa vo\u013ene radik\u00e1ly. Antioxidanty prispievaj\u00fa k zachovaniu p\u00f4vodn\u00fdch fyzik\u00e1lnych a chemick\u00fdch vlastnost\u00ed organizmu ,preto\u017ee br\u00e1nia samovo\u013enej oxid\u00e1cii potrav\u00edn a in\u00fdch prvkov nach\u00e1dzaj\u00facich sa v organizme. Pod\u013ea mnoh\u00fdch vedeck\u00fdch \u0161t\u00fadi\u00ed ich u\u017e\u00edvanie m\u00e1 priazniv\u00e9 \u00fa\u010dinky na zdravie(zni\u017euj\u00fa pravdepodobnos\u0165 vzniku srdcovo-cievnych chor\u00f4b a niektor\u00fdch typov rakoviny), na spr\u00e1vne funguj\u00faci imunitn\u00fd syst\u00e9m ako aj na spomalenie starnutia organizmu.<\/p>\n\n\n\n

Na za\u010diatok je potrebn\u00e9 si uvedomi\u0165, \u017ee nie je mo\u017en\u00e9 \u00faplne sa vyhn\u00fa\u0165 vo\u013en\u00fdm radik\u00e1lom a oxida\u010dn\u00e9mu stresu. Existuj\u00fa v\u0161ak veci, ktor\u00e9 m\u00f4\u017eete urobi\u0165, aby ste minimalizovali \u00fa\u010dinky oxida\u010dn\u00e9ho stresu na va\u0161e telo. Hlavn\u00e1 vec, ktor\u00fa m\u00f4\u017eete urobi\u0165, je zv\u00fd\u0161i\u0165 hladinu antioxidantov a zn\u00ed\u017ei\u0165 tvorbu vo\u013en\u00fdch radik\u00e1lov.<\/p>\n\n\n\n

    \n
  1. Z\u00edskajte zo svojeje stravy viac antioxidantov.<\/strong> Antioxidanty sa daj\u00fa deli\u0165 na prirodzen\u00e9 (v pr\u00edrode, alebo v danej potravine sa prirodzene vyskytuj\u00fa) a syntetick\u00e9 (vytvoren\u00e9 bez patri\u010dn\u00e9ho relevantn\u00e9ho v\u00fdskytu v pr\u00edrode). <\/li>\n<\/ol>\n\n\n\n
      \n
    • Vitam\u00edn A (retinol)<\/strong> \u2013 spoma\u013euje procesy starnutia v organizme, zohr\u00e1va v\u00fdznamn\u00fa \u00falohu v imunitn\u00fdch aj reproduk\u010dn\u00fdch procesoch, podie\u013ea sa na raste kost\u00ed a pom\u00e1ha udr\u017ea\u0165 zdrav\u00fa poko\u017eku (chr\u00e1ni organizmus pred po\u0161koden\u00edm vplyvom slne\u010dn\u00e9ho \u017eiarenia), pom\u00e1ha udr\u017eiava\u0165 spr\u00e1vnu funkciu o\u010dnej sietnice aj d\u00fdchac\u00edch ciest, pom\u00e1ha norm\u00e1lnej funkci\u00ed \u017eliaz a rezistenci\u00ed vo\u010di infekci\u00e1m. Zdroj: potraviny rastlinn\u00e9ho p\u00f4vodu – \u0161pen\u00e1t, brokolica, mel\u00f3n, karotka, paprika, kukurica, paradajky, kapusta, broskyne, marhule, potraviny \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu – pe\u010de\u0148, morsk\u00e9 ryby, ryb\u00ed tuk, syry, maslo, vaje\u010dn\u00fd \u017e\u013atok, mlieko<\/strong>.<\/li>\n\n\n\n
    • Vitam\u00edn E (tokoferol)<\/strong> \u2013 je najd\u00f4le\u017eitej\u0161\u00edm antioxidantom v na\u0161om tele, preto sa pou\u017e\u00edva pri lie\u010dbe ochoren\u00ed, kde hr\u00e1 oxida\u010dn\u00fd stres<\/strong> ve\u013ek\u00fa rolu. Okrem toho ovplyv\u0148uje tvorbu \u010derven\u00fdch krviniek, prispieva k obnove tkan\u00edv a spoma\u013euje proces starnutia buniek a tkan\u00edv. Zdroj: obiln\u00e9 kl\u00ed\u010dky, kapusta, \u0161pen\u00e1t, rastlinn\u00e9 oleje, orechy, s\u00f3jov\u00e9 b\u00f4by, zelen\u00e1 listov\u00e1 zelenia, celozrnn\u00e1 m\u00faka, vajcia, \u010di ryby.<\/strong><\/li>\n\n\n\n
    • Vitam\u00edn C (kyselina L-askorbov\u00e1)<\/strong> \u2013 regu\u013euje metabolizmus aminokysel\u00edn, udr\u017eiava pevnosti cievnych stien (najm\u00e4 kapil\u00e1r), podporuje vstreb\u00e1vanie \u017eeleza, stimuluje tvorbu bielych krviniek, m\u00e1 ve\u013ek\u00fd podiel na spr\u00e1vnom v\u00fdvoji kost\u00ed, zubov a chrupaviek a podporuje tvorbu kolag\u00e9nu. Zdroj: citrusov\u00e9 ovocie (najm\u00e4 kivi), zelen\u00e1 a \u010derven\u00e9 paprika, brokolica, jahody, kel, paradajky, \u0161\u00edpky, karfiol, brokolica, petr\u017elenov\u00e1 v\u0148a\u0165, chilli papri\u010dky.<\/strong><\/li>\n\n\n\n
    • Sel\u00e9n<\/strong> – v\u00fdborn\u00fdm zdrojom sel\u00e9nu s\u00fa ryby, m\u00e4kk\u00fd\u0161e, \u010derven\u00e9 m\u00e4so, vajcia, slne\u010dnicov\u00e9 semen\u00e1, kur\u010da, cesnak a orie\u0161ky. Zelenina m\u00f4\u017ee by\u0165 takisto dobr\u00fdm zdrojom, ak sa pestuje na p\u00f4de s bohat\u00fdm obsahom sel\u00e9nu. <\/strong>Pozor! Je mo\u017en\u00e9 konzumova\u0165 iba v ur\u010dit\u00fdch d\u00e1vkach, preto\u017ee v\u00e4\u010d\u0161ie d\u00e1vky m\u00f4\u017eu sp\u00f4sobi\u0165 otravu<\/li>\n<\/ul>\n\n\n\n

       Dostatok antioxidantov obsahuje aj cibu\u013ea, olivy, z radu koren\u00edn major\u00e1n, kurkuma, \u0161korica, \u0161alvia, zelen\u00fd \u010daj, \u010di melaton\u00edn.<\/p>\n\n\n\n

      7 sp\u00f4sobov ochrany pred oxida\u010dn\u00fdm stresom<\/h2>\n\n\n\n

      Pravidelne cvi\u010dte, resp. pravidelne sa h\u00fdbte.<\/strong> Pravideln\u00e9 cvi\u010denie je vo v\u0161eobecnosti spojen\u00e9 s dlh\u0161ou \u017eivotnos\u0165ou, s men\u0161\u00edmi \u00fa\u010dinkami starnutia a so zn\u00ed\u017een\u00fdm rizikom rakoviny a in\u00fdch chor\u00f4b.<\/p>\n\n\n\n

      Nefaj\u010dite.<\/strong> Vyvarujte sa aj dlh\u0161iemu pobytu v zadymen\u00fdch priestoroch (pas\u00edvne faj\u010denie).<\/p>\n\n\n\n

      Pou\u017e\u00edvajte chemick\u00e9 prostriedky opatrne<\/strong>. Nevystavuje sa alebo svoju poko\u017eku p\u00f4sobeniu \u010distiacich prostriedkov a chemik\u00e1li\u00ed (pou\u017e\u00edvajte gumen\u00e9 rukavice a r\u00fa\u0161ko), predch\u00e1dzajte zbyto\u010dn\u00e9mu o\u017eiareniu (slne\u010dn\u00e9mu bez prostriedku na opa\u013eovanie). Mus\u00edte si v\u0161ak uvedomi\u0165 aj in\u00e9 zdroje chemickej expoz\u00edcie, ako s\u00fa pestic\u00eddy pou\u017e\u00edvan\u00e9 na ochranu zeleniny a ovocia proti \u0161kodcom a plesniam (um\u00fdva\u0165 pred spotrebou).<\/p>\n\n\n\n

      Pou\u017e\u00edvajte opa\u013eovac\u00ed kr\u00e9m<\/strong>. Opa\u013eovac\u00ed kr\u00e9m zabra\u0148uje po\u0161kodeniu poko\u017eky ultrafialov\u00fdm svetlom. Do kozmetick\u00fdch v\u00fdrobkov sa prid\u00e1va komplex \u00fa\u010dinn\u00fdch l\u00e1tok s antioxida\u010dn\u00fdmi vlastnos\u0165ami (vitam\u00edn E, C, A, beta-karot\u00e9n, sel\u00e9n, enz\u00fdm, superoxiddismut\u00e1za), ktor\u00fd odstra\u0148uje vo\u013en\u00e9 radik\u00e1ly vznikaj\u00face na povrchu a vn\u00fatri ko\u017ee, ako aj produkty metabolizmu vplyvom slne\u010dn\u00e9ho \u017eiarenia, zne\u010disten\u00e9ho \u017eivotn\u00e9ho prostredia.<\/p>\n\n\n\n

      Zn\u00ed\u017ete pr\u00edjem alkoholu a in\u00fdch omamn\u00fdch l\u00e1tok a liekov.<\/strong><\/p>\n\n\n\n

      Doprajte si dostatok sp\u00e1nku.<\/strong> Dostatok sp\u00e1nku je ve\u013emi d\u00f4le\u017eit\u00fd pre udr\u017eanie rovnov\u00e1hy vo v\u0161etk\u00fdch va\u0161ich telesn\u00fdch syst\u00e9moch. Sp\u00e1nok m\u00e1 vplyv na funkciu mozgu, tvorbu horm\u00f3nov, antioxida\u010dn\u00fa rovnov\u00e1hu a rovnov\u00e1hu vo\u013en\u00fdch radik\u00e1lov a mno\u017estvo \u010fal\u0161\u00edch vec\u00ed.<\/p>\n\n\n\n

      Neprejedajte sa.<\/strong> \u0160t\u00fadie uk\u00e1zali, \u017ee prejedanie a neust\u00e1le stravovanie udr\u017euje va\u0161e telo v stave oxida\u010dn\u00e9ho stresu \u010dastej\u0161ie, ako ke\u010f jete v primerane vzdialen\u00fdch intervaloch, a jete mal\u00e9, alebo stredn\u00e9 d\u00e1vky. <\/p>\n\n\n\n

      Jedzte p\u00e4\u0165 porci\u00ed denne zlo\u017een\u00fdch z r\u00f4znych druhov ovocia a zeleniny. to je najlep\u0161\u00edm sp\u00f4sob, ako maximalizova\u0165 mno\u017estvo antioxidantov v organizme. <\/strong>Odborn\u00edci sa zhoduj\u00fa na tom, \u017ee \u00fa\u010dinnos\u0165 pr\u00edrodn\u00fdch antioxidantov<\/strong> prij\u00edman\u00fdch prirodzene je v\u00fdrazne vy\u0161\u0161ia, ako u rovnakej d\u00e1vky podanej vo forme potravinov\u00e9ho doplnku.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Strata rovnov\u00e1hy medzi vo\u013en\u00fdmi radik\u00e1lmi a antioxidantmi sa naz\u00fdva oxida\u010dn\u00fd stres, ktor\u00fd je spoluzodpovedn\u00fd za mno\u017estvo zdravotn\u00fdch komplik\u00e1ci\u00ed. Vedeck\u00e9 v\u00fdskumy uk\u00e1zali, \u017ee zdrav\u00e1 rovnov\u00e1h\u00e1 medzi tzv. reakt\u00edvnymi kysl\u00edkov\u00fdmi formami a antioxidantmi je ve\u013emi d\u00f4le\u017eit\u00e1 pre spr\u00e1vne a bezchybn\u00e9 fungovanie cel\u00e9ho organizmu a jeho imunitn\u00e9ho syst\u00e9mu. Taktie\u017e t\u00e1to rovnov\u00e1ha v\u00fdrazne ovplyv\u0148uje na\u0161u vitalitu a r\u00fdchlos\u0165 starnutia organizmu a teda vpl\u00fdva na kvalitu \u017eivota a zdravia.<\/p>\n","protected":false},"author":3,"featured_media":12004,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90],"tags":[],"class_list":["post-3944","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kvalita-zivota-a-zdravi"],"yoast_head":"\nNepodce\u0148ujte oxida\u010dn\u00fd stres! 7 jednoduch\u00fdch tipov, ktor\u00e9 V\u00e1s ochr\u00e1nia pred oxida\u010dn\u00fdm stresom<\/title>\n<meta name=\"description\" content=\"Rovnov\u00e1ha medzi reakt\u00edvnymi kysl\u00edkov\u00fdmi formami a antioxidantmi v\u00fdrazne ovplyv\u0148uje vitalitu n\u00e1\u0161ho organizmu. 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