{"id":6780,"date":"2018-11-05T06:04:57","date_gmt":"2018-11-04T20:04:57","guid":{"rendered":"https:\/\/fastingwithwater.com\/?p=1523"},"modified":"2025-06-26T13:39:41","modified_gmt":"2025-06-26T10:39:41","slug":"lista-top-antioxidanti-valori-orac","status":"publish","type":"post","link":"https:\/\/fastingwithwater.com\/ro\/lista-top-antioxidanti-valori-orac\/","title":{"rendered":"Lista top antioxidan\u021bi – Valori ORAC"},"content":{"rendered":"

Lista valori ORAC<\/span><\/strong><\/span><\/p>\n

Ce este ORAC? Care e nivelul optim si care sunt cele mai bune surse? ORAC reprezinta initialele de la Oxigen Radical Absorbance Capacity (ceea ce s-ar traduce prin Capacitatea de absorbtie a radicalilor liberi ai oxigenului). Acesta m\u0103soara capacitatea antioxidanta a alimentelor.<\/span><\/p>\n

Antioxidantii<\/strong>\u00a0sunt compusi naturali care\u00a0protejeaza organismul de pericolul radicalilor liberi<\/strong>.\u00a0Radicalii liberi<\/strong>\u00a0sunt atomi sau grupuri de atomi care (daca nu sunt tinuti sub control de antioxidanti) afecteaza celulele, sistemul imunitar si pot duce la diverse\u00a0boli<\/strong>, precum cele de\u00a0inima,<\/strong>\u00a0la\u00a0cancer<\/strong>\u00a0sau alte\u00a0boli degenerative<\/strong>. Radicalii liberi sunt considerati de oamenii de stiinta si o\u00a0cauza a procesului de imbatranire\u00a0<\/strong>si de asemenea cauza numeroaselor boli mentale ce apar din cauza numarului prea mare de radicali liberi in raport cu numarul prea mic de antioxidanti. Organismul produce singur antioxidanti \u2013 cei mai puternici sunt reprezentati de 4 enzime: superoxid dismutaza (SOD), glutation peroxidaza, catalaza si metionina reductaza \u2013 dar pentru ca acestia nu sunt suficienti trebuie sa ne aprovizionam cu antioxidanti din alimente.<\/span><\/p>\n

Specialistii au stabilit o masura a puterii anti-oxidante a unor vegetale, numita ORAC (oxigen radical absorbance capacity = capacitatea de absorbtie a radicalilor liberi ai oxigenului), in functie de cantitatea de anti-oxidanti care este continuta in diverse plante. Iata care sunt cele mai sanatoase 50 de alimente in conformitate cu scala ORAC (unitati\/100 g produs) de care trebuie sa tina cont orice persoana atunci cand isi stabileste regimul alimentar: Un nivel minim pentru a ne mentine intr-o stare optima de sanatate este de 3-5.000 de unitati ORAC. Pentru a preveni boli mai grave cum este cancerul, in cazul bolilor cronice sau degenerative, ar trebui sa se ajung\u0103 la 30-50.000 de unitati ORAC pe zi.<\/span><\/p>\n

\"\"<\/p>\n

Enum\u0103r mai jos coeficientul pe scala ORAC (unit\u0103\u0163i\/100 g produs) al c\u00e2torva dintre cele mai s\u0103n\u0103toase alimente din lume (conform site-ului http:\/\/www.oracvalues.com), cu mentiunea ca voi actualiza lista:<\/span><\/p>\n

314.446\u00a0 pudra de cui\u015foare<\/span>
\n312.400\u00a0 t\u0103r\u00e2\u0163ele neprelucrate de sumac<\/span>
\n267.536\u00a0 pudra de scor\u0163i\u015foar\u0103<\/span>
\n240.000\u00a0 t\u0103r\u00e2\u0163ele de sorg bogate \u00een tanin<\/span>
\n200.129\u00a0 pudra de oregano uscat<\/span>
\n159.277\u00a0 pudra de curcuma<\/span>
\n102.700\u00a0 boabele de acai liofilizate<\/span>
\n100.800\u00a0 t\u0103r\u00e2\u0163ele negre de sorg<\/span>
\n91.500\u00a0 pudra de ro\u015fcove (carob, ceratonia)<\/span>
\n86.800\u00a0 sumacul brut<\/span>
\n80.933\u00a0 cacao pudr\u0103 uscat\u0103 \u015fi ne\u00eendulcit\u0103<\/span>
\n76.800\u00a0 semin\u0163ele de chimen\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/span>
\n75.000\u00a0 pudra concentrat\u0103 de boabe de maqui<\/span>
\n74.349\u00a0 p\u0103trunjelul uscat<\/span>
\n71.000\u00a0 t\u0103r\u00e2\u0163ele de sorg ro\u015fu<\/span>
\n70.000\u00a0 cire\u015fele Acerola<\/span>
\n67.553\u00a0 busuiocul uscat<\/span>
\n48.504\u00a0 pudra de curry<\/span>
\n45.400\u00a0 sorgul brut bogat \u00een tanin<\/span>
\n40.200\u00a0 pudra de ciocolat\u0103 olandez\u0103\u00a0<\/span>
\n40.000\u00a0 sucul de boabe de maqui<\/span>
\n32.004\u00a0 salvia proasp\u0103t\u0103<\/span>
\n29.257\u00a0 semin\u0163ele de mu\u015ftar galben<\/span>
\n28.811\u00a0 ghimbirul pudr\u0103<\/span>
\n27.618\u00a0 piperul negru boabe<\/span>
\n27.426\u00a0 cimbrul \u00een stare proasp\u0103t\u0103<\/span>
\n27.297\u00a0 m\u0103ghiranul \u00een stare proasp\u0103t\u0103<\/span>
\n25.300 fructul de lyci (sau lechee)<\/span>
\n25.300\u00a0 fructul de goji<\/span>
\n24.700\u00a0 polenul granule<\/span>
\n24.287\u00a0 t\u0103r\u00e2\u0163ele de orez crude<\/span>
\n23.636\u00a0 pudra de chili<\/span>
\n21.900\u00a0 boabele de sorg negru<\/span>
\n20.823\u00a0 bomboanele de ciocolat\u0103 neagr\u0103<\/span>
\n19.600\u00a0 cojile semin\u0163elor de in<\/span>
\n18.053\u00a0 bomboanele de ciocolat\u0103 am\u0103ruie<\/span>
\n17.940\u00a0 nucile pecan<\/span>
\n17.919\u00a0 boiaua de ardei<\/span>
\n16.062\u00a0 boabele de chokeberry crude<\/span>
\n15.542\u00a0 frunzele proaspete de tarhon<\/span>
\n14.840\u00a0 r\u0103d\u0103cina de ghimbir proasp\u0103t\u0103<\/span>
\n14.697\u00a0 boabele de soc crude<\/span>
\n14.000\u00a0 boabele de sorg ro\u015fu<\/span>
\n13.978\u00a0 frunzele proaspete de ment\u0103<\/span>
\n13.970\u00a0\u00a0 boabele proaspete de oregano<\/span>
\n13.541\u00a0\u00a0 nucile engleze\u015fti (walnuts)<\/span>
\n9.645\u00a0\u00a0 alunele de p\u0103dure sau alunele turce\u015fti<\/span>
\n9.584\u00a0\u00a0 coacazele ro\u015fii crude<\/span>
\n9.465\u00a0\u00a0 boabele proaspete de cimbru<\/span>
\n9.416\u00a0\u00a0 infuzia de anghinarie<\/span>
\n8.459\u00a0\u00a0 boabele de fasole ro\u015fie crud\u0103<\/span>
\n8.320\u00a0\u00a0 boabele de fasole roz crud\u0103<\/span>
\n8.040\u00a0\u00a0 boabele de fasole neagr\u0103 crud\u0103<\/span>
\n7.983\u00a0\u00a0 fisticul crud<\/span>
\n7.960\u00a0\u00a0 coacazele negre crude<\/span>
\n7.779\u00a0\u00a0 fasolea Pinto crud\u0103<\/span>
\n7.581\u00a0\u00a0 prunele \u201cdiamantul negru\u201d cu coaj\u0103 crude<\/span>
\n7.528\u00a0\u00a0 bomboanele de ciocolat\u0103 cu lapte<\/span>
\n7.282\u00a0\u00a0 lintea crud\u0103<\/span>
\n7.274\u00a0\u00a0 agavele uscate<\/span>
\n6.665\u00a0\u00a0 pudra de usturoi uscat<\/span>
\n6.552\u00a0\u00a0 anghinaria cruda<\/span>
\n6.552\u00a0\u00a0 afinele crude<\/span>
\n6.552\u00a0\u00a0 prunele uscate<\/span>
\n6.400\u00a0\u00a0 t\u0103r\u00e2\u0163ele de sorg alb<\/span>
\n6.330\u00a0\u00a0 siropul de ciocolat\u0103<\/span>
\n6.259\u00a0\u00a0 prunele crude<\/span>
\n5.997\u00a0\u00a0 frunzele proaspete de melis\u0103<\/span>
\n5.764\u00a0\u00a0 boabele de soia crude<\/span>
\n5.735\u00a0\u00a0 pudra de ceap\u0103<\/span>
\n5.347\u00a0\u00a0 murele<\/span>
\n5.346\u00a0\u00a0 usturoiul crud<\/span>
\n5.141\u00a0\u00a0 frunzele crude de coriandru<\/span>
\n4.882\u00a0\u00a0 zmeura crud\u0103<\/span>
\n4.805\u00a0\u00a0 frunzele proaspete de busuioc <\/span>
\n4.454\u00a0\u00a0 migdalele<\/span>
\n4.392\u00a0\u00a0 frunzele proaspete de m\u0103rar<\/span>
\n4.343\u00a0\u00a0 frunzele de ceai<\/span>
\n4.275\u00a0\u00a0 merele ro\u015fii<\/span>
\n4.188\u00a0\u00a0 stafidele albe<\/span>
\n3.898\u00a0\u00a0 merele \u201cGranny Smith\u201d<\/span>
\n3.577\u00a0\u00a0 c\u0103p\u015funile proaspete<\/span>
\n3.432\u00a0\u00a0 untul de arahide<\/span>
\n3.383\u00a0\u00a0 smochinele proaspete<\/span>
\n3.365\u00a0\u00a0 cire\u015fele obi\u015fnuite dulci<\/span>
\n3.307\u00a0\u00a0 rodia<\/span>
\n3.277\u00a0\u00a0 agri\u015fele crude<\/span>
\n3.234\u00a0\u00a0 caisele confiate<\/span>
\n3.166\u00a0\u00a0 arahidele de orice fel, crude<\/span>
\n3.145\u00a0\u00a0 varza ro\u015fie fiart\u0103 \u015fi scurs\u0103 f\u0103r\u0103 sare<\/span>
\n3.083\u00a0\u00a0 broccoli crud<\/span>
\n3.082\u00a0\u00a0 merele obi\u015fnuite cu coaj\u0103<\/span>
\n2.941\u00a0\u00a0 perele crude<\/span>
\n2.938\u00a0\u00a0 agavele fierte<\/span>
\n2.936\u00a0\u00a0 merele \u201dRed delicious\u201d, crude, f\u0103r\u0103 coaj\u0103<\/span>
\n2.906\u00a0\u00a0 sucul de coac\u0103ze negre<\/span>
\n2.830\u00a0\u00a0 strugurii negri<\/span>
\n2.828\u00a0\u00a0 merele Gala crude cu coaj\u0103<\/span>
\n2.764\u00a0\u00a0 (condimentul) cardamom<\/span>
\n2.670\u00a0\u00a0 merele Golden crude cu coaj\u0103<\/span>
\n2.589\u00a0\u00a0 merele Fuji crude cu coaj\u0103<\/span>
\n2.573\u00a0\u00a0 merele crude fara coaja<\/span>
\n2.550\u00a0\u00a0 guava<\/span>
\n2.386\u00a0\u00a0 brocolli fiert \u015fi nes\u0103rat<\/span>
\n2.380\u00a0\u00a0 salata lollo crud\u0103<\/span>
\n2.359\u00a0\u00a0 fulgii de porumb<\/span>
\n2.341\u00a0\u00a0 sucul proasp\u0103t de rodie<\/span>
\n2.308\u00a0\u00a0 fulgii de ov\u0103z instant fortificat<\/span>
\n2.294\u00a0\u00a0 granola cu stafide<\/span>
\n2.252\u00a0\u00a0 varza ro\u015fie cruda<\/span>
\n2.210\u00a0\u00a0 merele Golden crude f\u0103r\u0103 coaj\u0103<\/span>
\n2.200\u00a0\u00a0 sorgul alb boabe<\/span>
\n2.184\u00a0\u00a0 semin\u0163ele de ridiche \u00eencol\u0163ite<\/span>
\n2.183\u00a0\u00a0 t\u0103r\u00e2\u0163ele de ov\u0103z<\/span>
\n2.175\u00a0\u00a0 fulgii de ov\u0103z simpli<\/span>
\n2.150\u00a0\u00a0 frunzele de sparanghel crude<\/span>
\n2.115\u00a0\u00a0 cartofii dulci cop\u0163i \u00een coaj\u0103<\/span>
\n2.104\u00a0\u00a0 p\u00e2inea integral\u0103 de gr\u00e2u<\/span>
\n2.094\u00a0\u00a0 arpagicul crud<\/span>
\n2.050\u00a0\u00a0 varza alb\u0103 fiart\u0103, scurs\u0103 \u015fi nes\u0103rat\u0103<\/span>
\n2.036\u00a0\u00a0 sucul de prune<\/span>
\n1.990\u00a0\u00a0 guava rosie<\/span>
\n1.965\u00a0\u00a0 piureul de mere<\/span>
\n1.963\u00a0\u00a0 p\u00e2inea integral\u0103 de secar\u0103<\/span>
\n1.948\u00a0\u00a0 caju crud<\/span>
\n1.946\u00a0\u00a0 frunzele crude de sfecl\u0103<\/span>
\n1.933\u00a0\u00a0 avocado<\/span>
\n1.911\u00a0\u00a0 perele verzi cu coaj\u0103<\/span>
\n1.819\u00a0\u00a0 portocalele<\/span>
\n1.814\u00a0\u00a0 piersicile crude<\/span>
\n1.788\u00a0\u00a0 sucul de struguri ro\u015fii<\/span>
\n1.773\u00a0\u00a0 varza ro\u015fie fiart\u0103<\/span>
\n1.767\u00a0\u00a0 sfecla crud\u0103<\/span>
\n1.750\u00a0\u00a0 meri\u015foarele<\/span>
\n1.746\u00a0\u00a0 perele de Anjou ro\u015fii<\/span>
\n1.743\u00a0\u00a0 floricelele de porumb<\/span>
\n1.736\u00a0\u00a0 ridichile crude<\/span>
\n1.695\u00a0\u00a0 nucile de macadamia pr\u0103jite<\/span>
\n1.687\u00a0\u00a0 frunzele de spanac congelate \u015fi nefierte<\/span>
\n1.680\u00a0\u00a0 cartofii ro\u015fii cu coaj\u0103 cop\u0163i<\/span>
\n1.644\u00a0\u00a0 sparanghelul fiert \u015fi scurs<\/span>
\n1.620\u00a0\u00a0 mandarinele crude<\/span>
\n1.548\u00a0\u00a0 grape-fruit-ul roz \u015fi ro\u015fu<\/span>
\n1540\u00a0\u00a0\u00a0 fragii<\/span>
\n1.521\u00a0\u00a0 ceapa ro\u015fie crud\u0103<\/span>
\n1.520\u00a0\u00a0 boabele de fasole marin\u0103 crude<\/span>
\n1.515\u00a0\u00a0 spanacul crud<\/span>
\n1.510\u00a0\u00a0 semin\u0163ele de lucern\u0103 \u00eencol\u0163ite<\/span>
\n1.506\u00a0\u00a0 noni<\/span>
\n1.447\u00a0\u00a0 frunzele proaspete de salat\u0103 verde<\/span>
\n1.421\u00a0\u00a0 p\u00e2inea integral\u0103 din amestec de cereale<\/span>
\n1.419\u00a0\u00a0 nucile braziliene uscate<\/span>
\n1.326\u00a0\u00a0 cartofii ro\u015fii cop\u0163i<\/span>
\n1.322\u00a0\u00a0 cartofii ro\u015fii cruzi<\/span>
\n1.318\u00a0\u00a0 p\u00e2inea de ov\u0103z<\/span>
\n1.303\u00a0\u00a0 fulgii de gr\u00e2u<\/span>
\n1.301\u00a0\u00a0 p\u0103trunjelul proasp\u0103t<\/span>
\n1.263\u00a0\u00a0 ciocolata cu lapte de b\u0103ut<\/span>
\n1.260\u00a0\u00a0 strugurii ro\u015fii proaspe\u0163i<\/span>
\n1.253\u00a0\u00a0 ceaiul verde gata preparat<\/span>
\n1.247\u00a0\u00a0 agave crude<\/span>
\n1.238\u00a0\u00a0 sucul de grape-fruit galben<\/span>
\n1.225\u00a0\u00a0 sucul de l\u0103m\u00e2ie<\/span>
\n1.220\u00a0\u00a0 ceapa galben\u0103 c\u0103lit\u0103 c\u00e2teva minute<\/span>
\n1.210\u00a0\u00a0 kiwi<\/span>
\n1.150\u00a0\u00a0 uleiul de m\u0103sline extra-virgin<\/span>
\n1.138\u00a0\u00a0 cartofii albi cop\u0163i \u00een coaj\u0103<\/span>
\n1.118\u00a0\u00a0 strugurii albi sau verzi cruzi<\/span>
\n1.115\u00a0\u00a0 caisele crude<\/span>
\n1.098\u00a0\u00a0 cartofii ro\u015fii cruzi<\/span>
\n1.058\u00a0\u00a0 cartofii albi cruzi<\/span>
\n1.034\u00a0\u00a0 ceapa alb\u0103 crud\u0103<\/span>
\n1.005\u00a0\u00a0 vinul de mas\u0103 ro\u015fu<\/span>
\n1.002\u00a0\u00a0 sucul de c\u0103p\u015fune<\/span>
\n1.002\u00a0\u00a0 mango crud<\/span>
\n1.001\u00a0\u00a0 sosul de salsa<\/span>
\n984\u00a0\u00a0 ardeiul dulce portocaliu crud<\/span>
\n980\u00a0\u00a0 varza de Bruxelles<\/span>
\n965\u00a0\u00a0 ardei dulce galben crud<\/span>
\n962\u00a0\u00a0 semin\u0163ele de soia mature \u00eencol\u0163ite \u015fi nefierte<\/span>
\n933\u00a0\u00a0 v\u00e2n\u0103ta crud\u0103<\/span>
\n923\u00a0\u00a0 ardeiul verde dulce crud<\/span>
\n904\u00a0\u00a0 fasolea Pinto g\u0103tit\u0103<\/span>
\n902\u00a0\u00a0 cartofii dulci cruzi<\/span>
\n884\u00a0\u00a0 ananasul crud<\/span>
\n879\u00a0\u00a0 banana<\/span>
\n856\u00a0\u00a0 varza alb\u0103 fiart\u0103, scurs\u0103 nes\u0103rat\u0103<\/span>
\n847\u00a0\u00a0 n\u0103utul crud<\/span>
\n847\u00a0\u00a0 ardeiul ro\u015fu c\u0103lit<\/span>
\n830\u00a0\u00a0 strugurii albi proaspe\u0163i<\/span>
\n829\u00a0\u00a0 conopida proasp\u0103t\u0103<\/span>
\n793\u00a0\u00a0 sucul de struguri albi<\/span>
\n791\u00a0\u00a0 ardeiul dulce ro\u015fu proasp\u0103t<\/span>
\n759\u00a0\u00a0 fasolea verde crud\u0103<\/span>
\n750\u00a0\u00a0 nectarinele crude<\/span>
\n741\u00a0\u00a0 maz\u0103rea galben\u0103 crud\u0103<\/span>
\n728\u00a0\u00a0 boabele de porumb dulce crude<\/span>
\n726\u00a0\u00a0 sucul de portocal\u0103<\/span>
\n704\u00a0\u00a0 sucul de pere<\/span>
\n694\u00a0\u00a0 ardeiul dulce galben<\/span>
\n694\u00a0\u00a0 sos de tomate<\/span>
\n666\u00a0\u00a0 morovii cruzi<\/span>
\n620\u00a0\u00a0 conopida fiart\u0103 scurs\u0103 f\u0103r\u0103 sare<\/span>
\n616\u00a0\u00a0 nucile uscate<\/span>
\n615\u00a0\u00a0 ardeiul dulce verde c\u0103lit c\u00e2teva minute<\/span>
\n600\u00a0\u00a0 maz\u0103rea verde congelat\u0103<\/span>
\n578\u00a0\u00a0 sosul picant<\/span>
\n568\u00a0\u00a0 sucul de ananas<\/span>
\n564\u00a0\u00a0 o\u0163etul de mere<\/span>
\n546\u00a0\u00a0 prunele ro\u015fii crude<\/span>
\n524\u00a0\u00a0 maz\u0103rea despicat\u0103 semin\u0163e mature crude<\/span>
\n508\u00a0\u00a0 varza alb\u0103 crud\u0103<\/span>
\n497\u00a0\u00a0 \u0163elina crud\u0103<\/span>
\n496\u00a0\u00a0 brocolli congelat<\/span>
\n490\u00a0\u00a0 prazul crud<\/span>
\n486\u00a0\u00a0 sucul de ro\u015fii conservat cu sare<\/span>
\n483\u00a0\u00a0 dovleacul crud<\/span>
\n481\u00a0\u00a0 semintele de mac<\/span>
\n436\u00a0\u00a0 siropul de piersici conservat<\/span>
\n413\u00a0\u00a0 porumbul dulce conservat<\/span>
\n410\u00a0\u00a0 o\u0163etul din vin ro\u015fu<\/span>
\n408\u00a0\u00a0 sucul de mere<\/span>
\n392\u00a0\u00a0 vinul alb de mas\u0103<\/span>
\n367\u00a0\u00a0 tomatele ro\u015fii coapte<\/span>
\n317\u00a0\u00a0 morcovii fier\u0163i \u015fi scur\u015fi nes\u0103ra\u0163i<\/span>
\n315\u00a0\u00a0 pepenele galben crud<\/span>
\n307\u00a0\u00a0 bulbul de fenicul crud<\/span>
\n245\u00a0\u00a0 vinetele fierte scurse nes\u0103rate<\/span>
\n225\u00a0\u00a0 o\u0163etul din miere<\/span>
\n214\u00a0\u00a0 castrave\u0163ii cruzi cu coaj\u0103<\/span>
\n180\u00a0\u00a0 dovlecelul crud<\/span>
\n142\u00a0\u00a0 pepenele verde crud<\/span>
\n126\u00a0\u00a0 castravetele decojit crud<\/span>
\n106\u00a0\u00a0 uleiul de arahide<\/span><\/p>\n

Surse:<\/strong> http:\/\/www.biolandia.ro\/blog\/2012\/11\/21\/mii-de-antioxidanti-intr-un-gram-de-pudra\/<\/span><\/p>\n

https:\/\/superfoodsrx.com\/healthyliving\/what-is-orac\/<\/span><\/p>\n

Sursa: https:\/\/www.scientificamerican.com\/article\/what-are-orac-values\/<\/span><\/p>\n

Oamenii de \u015ftiin\u0163\u0103 de la Universitatea din Boston sus\u0163in c\u0103 toat\u0103 lumea ar trebui s\u0103 ia zilnic de la minim 3300 p\u00e2n\u0103 la 4500 unit\u0103\u0163i Orac, UO, pentru a crea un scut \u00eempotriva oxid\u0103rii, deci pentru prelungirea st\u0103rii de tinere\u021be, energie, stare bun\u0103, vitalitate. Eu \u00eemi fac ni\u0219te „pastile” \u0219i sucuri prin care \u00eemi asigur minim 5000 UO\u00a0 zilnic.<\/span><\/p>\n

UPDATE:<\/strong><\/span><\/p>\n

United States Department of Agriculture (USDA) a retras publicarea bazei de date ORAC (Oxygen Radical Absorbance Capacity) pentru alimentele selectate de pe site-ul s\u0103u \u00een mai 2012. Motivul oficial invocat a fost lipsa dovezilor \u0219tiin\u021bifice care s\u0103 demonstreze c\u0103 valorile ORAC, care m\u0103soar\u0103 capacitatea antioxidant\u0103 a alimentelor \u00een condi\u021bii de laborator (in vitro), se reflect\u0103 \u00een efecte reale asupra s\u0103n\u0103t\u0103\u021bii umane (in vivo). USDA a men\u021bionat c\u0103 datele generate prin metode in vitro nu pot fi extrapolate direct la efectele din organismul uman, iar studiile clinice care au testat beneficiile antioxidan\u021bilor din diet\u0103 au oferit rezultate mixte, f\u0103r\u0103 o corela\u021bie clar\u0103 \u00eentre capacitatea antioxidant\u0103 \u0219i beneficiile de s\u0103n\u0103tate.<\/span><\/div>\n
De asemenea, USDA a subliniat c\u0103 valorile ORAC erau frecvent utilizate \u00een mod eronat de companii din industria alimentar\u0103 \u0219i a suplimentelor pentru a promova produsele, precum \u0219i de consumatori pentru a-\u0219i ghida alegerile, ceea ce a dus la o utilizare necorespunz\u0103toare a acestor date. Institu\u021bia a recunoscut c\u0103, de\u0219i compu\u0219ii bioactivi (cum ar fi polifenolii) din alimente ar putea juca un rol \u00een prevenirea sau ameliorarea bolilor cronice (ex. cancer, boli cardiovasculare, Alzheimer, diabet), mecanismele implicate nu sunt pe deplin \u00een\u021belese \u0219i ar putea include efecte non-antioxidante, \u00eenc\u0103 nedefinite.<\/span><\/div>\n
Trebuie men\u021bionat c\u0103 retragerea datelor ORAC de c\u0103tre USDA a st\u00e2rnit dezbateri. Unii cercet\u0103tori, precum Dr. Ronald L. Prior, care a contribuit la dezvoltarea metodei ORAC, au argumentat c\u0103 informa\u021biile pot fi utile dac\u0103 sunt utilizate corect, ca un instrument complementar \u00een cercetare, \u0219i nu ca un indicator absolut al beneficiilor pentru s\u0103n\u0103tate. Totu\u0219i, pozi\u021bia oficial\u0103 a USDA a r\u0103mas ferm\u0103, sus\u021bin\u00e2nd c\u0103 lipsa dovezilor directe a justificat retragerea bazei de date pentru a evita interpret\u0103rile gre\u0219ite.<\/span><\/div>\n
\u00cen ceea ce prive\u0219te alte institu\u021bii, nu exist\u0103 dovezi clare c\u0103 au retras oficial datele ORAC \u00een mod similar, dar autorit\u0103\u021bi precum European Food Safety Authority (EFSA) \u0219i Food and Drug Administration (FDA) din SUA au emis ghiduri care interzic etichetarea produselor cu revendic\u0103ri de beneficii antioxidante bazate doar pe valori ORAC, lipsind corela\u021bia cu efectele reale asupra s\u0103n\u0103t\u0103\u021bii. Astfel, decizia USDA a fost \u00een linie cu o tendin\u021b\u0103 mai larg\u0103 de a reevalua relevan\u021ba acestor m\u0103sur\u0103tori.<\/span><\/div>\n
Reflexie critic\u0103<\/span><\/div>\n
Este important s\u0103 privim cu scepticism nara\u021biunea oficial\u0103. Retragerea datelor ORAC ar putea fi influen\u021bat\u0103 nu doar de lipsa dovezilor \u0219tiin\u021bifice, ci \u0219i de presiuni economice sau legale, av\u00e2nd \u00een vedere abuzurile comerciale. Pe de alt\u0103 parte, criticile aduse de cercet\u0103tori precum Dr. Prior sugereaz\u0103 c\u0103 metoda ORAC ar putea avea o valoare limitat\u0103, dar util\u0103, dac\u0103 este interpretat\u0103 \u00een contextul mai larg al metabolismului \u0219i bioactivit\u0103\u021bii. Acest lucru subliniaz\u0103 nevoia de studii suplimentare care s\u0103 clarifice rolul antioxidantilor \u00een s\u0103n\u0103tate, dincolo de m\u0103sur\u0103torile de laborator.<\/span><\/div>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Lista valori ORAC Ce este ORAC? Care e nivelul optim si care sunt cele mai bune surse? ORAC reprezinta initialele de la Oxigen Radical Absorbance Capacity (ceea ce s-ar traduce prin Capacitatea de absorbtie a radicalilor liberi ai oxigenului). Acesta m\u0103soara capacitatea antioxidanta a alimentelor. Antioxidantii\u00a0sunt compusi naturali care\u00a0protejeaza organismul de pericolul radicalilor liberi.\u00a0Radicalii liberi\u00a0sunt atomi sau grupuri de atomi care (daca nu sunt tinuti sub control de antioxidanti) afecteaza celulele, sistemul imunitar si pot duce la diverse\u00a0boli, precum cele de\u00a0inima,\u00a0la\u00a0cancer\u00a0sau alte\u00a0boli degenerative. Radicalii liberi sunt considerati de oamenii de stiinta si o\u00a0cauza a procesului de imbatranire\u00a0si de asemenea cauza numeroaselor boli mentale ce apar din cauza numarului prea mare de radicali liberi in raport cu numarul prea mic de antioxidanti. Organismul produce singur antioxidanti \u2013 cei mai puternici sunt reprezentati de 4 enzime: superoxid dismutaza (SOD), glutation peroxidaza, catalaza si metionina reductaza \u2013 dar pentru ca acestia nu sunt suficienti trebuie sa ne aprovizionam cu antioxidanti din alimente. Specialistii au stabilit o masura a puterii anti-oxidante a unor vegetale, numita ORAC (oxigen radical absorbance capacity = capacitatea de absorbtie a radicalilor liberi ai oxigenului), in functie de cantitatea de anti-oxidanti care este continuta in diverse plante. Iata care sunt cele mai sanatoase 50 de alimente in conformitate cu scala ORAC (unitati\/100 g produs) de care trebuie sa tina cont orice persoana atunci cand isi stabileste regimul alimentar: Un nivel minim pentru a ne mentine intr-o stare optima de sanatate este de 3-5.000 de unitati ORAC. Pentru a preveni boli mai grave cum este cancerul, in cazul bolilor cronice sau degenerative, ar trebui sa se ajung\u0103 la 30-50.000 de unitati ORAC pe zi. Enum\u0103r mai jos coeficientul pe scala ORAC (unit\u0103\u0163i\/100 g produs) al c\u00e2torva dintre cele mai s\u0103n\u0103toase alimente din lume (conform site-ului http:\/\/www.oracvalues.com), cu mentiunea ca voi actualiza lista: 314.446\u00a0 pudra de cui\u015foare 312.400\u00a0 t\u0103r\u00e2\u0163ele neprelucrate de sumac 267.536\u00a0 pudra de scor\u0163i\u015foar\u0103 240.000\u00a0 t\u0103r\u00e2\u0163ele de sorg bogate \u00een tanin 200.129\u00a0 pudra de oregano uscat 159.277\u00a0 pudra de curcuma 102.700\u00a0 boabele de acai liofilizate 100.800\u00a0 t\u0103r\u00e2\u0163ele negre de sorg 91.500\u00a0 pudra de ro\u015fcove (carob, ceratonia) 86.800\u00a0 sumacul brut 80.933\u00a0 cacao pudr\u0103 uscat\u0103 \u015fi ne\u00eendulcit\u0103 76.800\u00a0 semin\u0163ele de chimen\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 75.000\u00a0 pudra concentrat\u0103 de boabe de maqui 74.349\u00a0 p\u0103trunjelul uscat 71.000\u00a0 t\u0103r\u00e2\u0163ele de sorg ro\u015fu 70.000\u00a0 cire\u015fele Acerola 67.553\u00a0 busuiocul uscat 48.504\u00a0 pudra de curry 45.400\u00a0 sorgul brut bogat \u00een tanin 40.200\u00a0 pudra de ciocolat\u0103 olandez\u0103\u00a0 40.000\u00a0 sucul de boabe de maqui 32.004\u00a0 salvia proasp\u0103t\u0103 29.257\u00a0 semin\u0163ele de mu\u015ftar galben 28.811\u00a0 ghimbirul pudr\u0103 27.618\u00a0 piperul negru boabe 27.426\u00a0 cimbrul \u00een stare proasp\u0103t\u0103 27.297\u00a0 m\u0103ghiranul \u00een stare proasp\u0103t\u0103 25.300 fructul de lyci (sau lechee) 25.300\u00a0 fructul de goji 24.700\u00a0 polenul granule 24.287\u00a0 t\u0103r\u00e2\u0163ele de orez crude 23.636\u00a0 pudra de chili 21.900\u00a0 boabele de sorg negru 20.823\u00a0 bomboanele de ciocolat\u0103 neagr\u0103 19.600\u00a0 cojile semin\u0163elor de in 18.053\u00a0 bomboanele de ciocolat\u0103 am\u0103ruie 17.940\u00a0 nucile pecan 17.919\u00a0 boiaua de ardei 16.062\u00a0 boabele de chokeberry crude 15.542\u00a0 frunzele proaspete de tarhon 14.840\u00a0 r\u0103d\u0103cina de ghimbir proasp\u0103t\u0103 14.697\u00a0 boabele de soc crude 14.000\u00a0 boabele de sorg ro\u015fu 13.978\u00a0 frunzele proaspete de ment\u0103 13.970\u00a0\u00a0 boabele proaspete de oregano 13.541\u00a0\u00a0 nucile engleze\u015fti (walnuts) 9.645\u00a0\u00a0 alunele de p\u0103dure sau alunele turce\u015fti 9.584\u00a0\u00a0 coacazele ro\u015fii crude 9.465\u00a0\u00a0 boabele proaspete de cimbru 9.416\u00a0\u00a0 infuzia de anghinarie 8.459\u00a0\u00a0 boabele de fasole ro\u015fie crud\u0103 8.320\u00a0\u00a0 boabele de fasole roz crud\u0103 8.040\u00a0\u00a0 boabele de fasole neagr\u0103 crud\u0103 7.983\u00a0\u00a0 fisticul crud 7.960\u00a0\u00a0 coacazele negre crude 7.779\u00a0\u00a0 fasolea Pinto crud\u0103 7.581\u00a0\u00a0 prunele \u201cdiamantul negru\u201d cu coaj\u0103 crude 7.528\u00a0\u00a0 bomboanele de ciocolat\u0103 cu lapte 7.282\u00a0\u00a0 lintea crud\u0103 7.274\u00a0\u00a0 agavele uscate 6.665\u00a0\u00a0 pudra de usturoi uscat 6.552\u00a0\u00a0 anghinaria cruda 6.552\u00a0\u00a0 afinele crude 6.552\u00a0\u00a0 prunele uscate 6.400\u00a0\u00a0 t\u0103r\u00e2\u0163ele de sorg alb 6.330\u00a0\u00a0 siropul de ciocolat\u0103 6.259\u00a0\u00a0 prunele crude 5.997\u00a0\u00a0 frunzele proaspete de melis\u0103 5.764\u00a0\u00a0 boabele de soia crude 5.735\u00a0\u00a0 pudra de ceap\u0103 5.347\u00a0\u00a0 murele 5.346\u00a0\u00a0 usturoiul crud 5.141\u00a0\u00a0 frunzele crude de coriandru 4.882\u00a0\u00a0 zmeura crud\u0103 4.805\u00a0\u00a0 frunzele proaspete de busuioc 4.454\u00a0\u00a0 migdalele 4.392\u00a0\u00a0 frunzele proaspete de m\u0103rar 4.343\u00a0\u00a0 frunzele de ceai 4.275\u00a0\u00a0 merele ro\u015fii 4.188\u00a0\u00a0 stafidele albe 3.898\u00a0\u00a0 merele \u201cGranny Smith\u201d 3.577\u00a0\u00a0 c\u0103p\u015funile proaspete 3.432\u00a0\u00a0 untul de arahide 3.383\u00a0\u00a0 smochinele proaspete 3.365\u00a0\u00a0 cire\u015fele obi\u015fnuite dulci 3.307\u00a0\u00a0 rodia 3.277\u00a0\u00a0 agri\u015fele crude 3.234\u00a0\u00a0 caisele confiate 3.166\u00a0\u00a0 arahidele de orice fel, crude 3.145\u00a0\u00a0 varza ro\u015fie fiart\u0103 \u015fi scurs\u0103 f\u0103r\u0103 sare 3.083\u00a0\u00a0 broccoli crud 3.082\u00a0\u00a0 merele obi\u015fnuite cu coaj\u0103 2.941\u00a0\u00a0 perele crude 2.938\u00a0\u00a0 agavele fierte 2.936\u00a0\u00a0 merele \u201dRed delicious\u201d, crude, f\u0103r\u0103 coaj\u0103 2.906\u00a0\u00a0 sucul de coac\u0103ze negre 2.830\u00a0\u00a0 strugurii negri 2.828\u00a0\u00a0 merele Gala crude cu coaj\u0103 2.764\u00a0\u00a0 (condimentul) cardamom 2.670\u00a0\u00a0 merele Golden crude cu coaj\u0103 2.589\u00a0\u00a0 merele Fuji crude cu coaj\u0103 2.573\u00a0\u00a0 merele crude fara coaja 2.550\u00a0\u00a0 guava 2.386\u00a0\u00a0 brocolli fiert \u015fi nes\u0103rat 2.380\u00a0\u00a0 salata lollo crud\u0103 2.359\u00a0\u00a0 fulgii de porumb 2.341\u00a0\u00a0 sucul proasp\u0103t de rodie 2.308\u00a0\u00a0 fulgii de ov\u0103z instant fortificat 2.294\u00a0\u00a0 granola cu stafide 2.252\u00a0\u00a0 varza ro\u015fie cruda 2.210\u00a0\u00a0 merele Golden crude f\u0103r\u0103 coaj\u0103 2.200\u00a0\u00a0 sorgul alb boabe 2.184\u00a0\u00a0 semin\u0163ele de ridiche \u00eencol\u0163ite 2.183\u00a0\u00a0 t\u0103r\u00e2\u0163ele de ov\u0103z 2.175\u00a0\u00a0 fulgii de ov\u0103z simpli 2.150\u00a0\u00a0 frunzele de sparanghel crude 2.115\u00a0\u00a0 cartofii dulci cop\u0163i \u00een coaj\u0103 2.104\u00a0\u00a0 p\u00e2inea integral\u0103 de gr\u00e2u 2.094\u00a0\u00a0 arpagicul crud 2.050\u00a0\u00a0 varza alb\u0103 fiart\u0103, scurs\u0103 \u015fi nes\u0103rat\u0103 2.036\u00a0\u00a0 sucul de prune 1.990\u00a0\u00a0 guava rosie 1.965\u00a0\u00a0 piureul de mere 1.963\u00a0\u00a0 p\u00e2inea integral\u0103 de secar\u0103 1.948\u00a0\u00a0 caju crud 1.946\u00a0\u00a0 frunzele crude de sfecl\u0103 1.933\u00a0\u00a0 avocado 1.911\u00a0\u00a0 perele verzi cu coaj\u0103 1.819\u00a0\u00a0 portocalele 1.814\u00a0\u00a0 piersicile crude 1.788\u00a0\u00a0 sucul de struguri ro\u015fii 1.773\u00a0\u00a0 varza ro\u015fie fiart\u0103 1.767\u00a0\u00a0 sfecla crud\u0103 1.750\u00a0\u00a0 meri\u015foarele 1.746\u00a0\u00a0 perele de Anjou ro\u015fii 1.743\u00a0\u00a0 floricelele de porumb 1.736\u00a0\u00a0 ridichile crude 1.695\u00a0\u00a0 nucile de macadamia pr\u0103jite 1.687\u00a0\u00a0 frunzele de spanac congelate \u015fi nefierte 1.680\u00a0\u00a0 cartofii ro\u015fii cu coaj\u0103 cop\u0163i 1.644\u00a0\u00a0 sparanghelul fiert \u015fi scurs 1.620\u00a0\u00a0 mandarinele crude 1.548\u00a0\u00a0 grape-fruit-ul roz \u015fi ro\u015fu 1540\u00a0\u00a0\u00a0 fragii 1.521\u00a0\u00a0 ceapa ro\u015fie crud\u0103 1.520\u00a0\u00a0 boabele de fasole marin\u0103 crude 1.515\u00a0\u00a0 spanacul crud 1.510\u00a0\u00a0 semin\u0163ele de lucern\u0103 \u00eencol\u0163ite 1.506\u00a0\u00a0 noni 1.447\u00a0\u00a0 frunzele proaspete de salat\u0103 verde 1.421\u00a0\u00a0 p\u00e2inea integral\u0103 din amestec de cereale 1.419\u00a0\u00a0 nucile braziliene uscate 1.326\u00a0\u00a0 cartofii ro\u015fii cop\u0163i 1.322\u00a0\u00a0 cartofii ro\u015fii cruzi 1.318\u00a0\u00a0 p\u00e2inea de ov\u0103z 1.303\u00a0\u00a0 fulgii de gr\u00e2u 1.301\u00a0\u00a0 […]<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[160,137],"tags":[174,175],"class_list":["post-6780","post","type-post","status-publish","format-standard","hentry","category-antioxidanti","category-suplimente-nutritive","tag-antioxidanti","tag-lista-orac","post-no-thumbnail"],"yoast_head":"\nLista top antioxidan\u021bi - Valori ORAC<\/title>\n<meta name=\"description\" content=\"Lista top antioxidan\u021bi - Valori ORAC. 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