Kuchazwa Ama-antioxidants Ngamazwi Alula

-Delile

• Yini ama-antioxidants?
• Asebenza kanjani ama-radicals wamahhala
• Ama-antioxidants ekudleni
• Izinhlobo zama-antioxidants wokudla
• Ingabe kufanele uthathe izithako zokulwa ne-antioxidant?
• Okubalulekile

Kungenzeka ukuthi wezwa ukukhuluma okuningi ngama-antioxidants.

Kodwa-ke, bambalwa abantu abazi ukuthi bayini nokuthi basebenza kanjani.

Le ndatshana ikutshela konke odinga ukukwazi ngama-antioxidants.

Yini ama-antioxidants?

Ama-antioxidants angama-molecule alwa nama-radicals wamahhala emzimbeni wakho.

Ama-radicals amahhala ayizinhlanganisela ezingadala ingozi uma amazinga awo ephakeme kakhulu emzimbeni wakho. Zixhumene nezifo eziningi, kufaka phakathi isifo sikashukela, isifo senhliziyo, nomdlavuza.

Umzimba wakho unezindlela zawo zokuzivikela ukuze ugcine ama-radicals wakho mahhala.

Kodwa-ke, ama-antioxidants atholakala nasekudleni, ikakhulukazi izithelo, imifino, nokunye ukudla okutshalwe ezitshalweni, ukudla okuphelele. Amavithamini amaningana, njengamavithamini E no-C, angama-antioxidants asebenzayo.

Izivikeli zokulwa ne-antioxidants nazo zibamba iqhaza elibalulekile ekukhiqizweni kokudla ngokwandisa impilo yeshalofu.

Ama-antioxidants angamamolekyu anciphisa ama-radicals amahhala, ama-molecule angazinzile angalimaza amaseli akho.

Asebenza kanjani ama-radicals wamahhala

Ama-radicals amahhala akhiwa njalo emzimbeni wakho.

Ngaphandle kwama-antioxidants, ama-radicals amahhala angadala ingozi enkulu ngokushesha okukhulu, ekugcineni aholele ekufeni.

Kodwa-ke, ama-radicals wamahhala nawo asebenza ngemisebenzi ebalulekile ebalulekile empilweni ().

Isibonelo, amaseli akho omzimba asebenzisa ama-radicals wamahhala ukulwa nezifo ().

Ngenxa yalokho, umzimba wakho udinga ukugcina ibhalansi ethile yama-radicals wamahhala nama-antioxidants.

Lapho ama-radicals wamahhala edlula ama-antioxidants, kungaholela esimweni esibizwa ngokuthi yi-oxidative stress.

Ukucindezelwa isikhathi eside kwe-oxidative kungalimaza i-DNA yakho namanye ama-molecule abalulekile emzimbeni wakho. Kwesinye isikhathi kuholela ekufeni kweseli.

Ukulimala kwe-DNA yakho kwandisa amathuba okuba nomdlavuza, kanti abanye ososayensi baye bathi idlala indima ebaluleke kakhulu ekugugeni (,).

Izindlela zokuphila eziningana, ukucindezelwa, kanye nezimo zemvelo kuyaziwa ukuthi kukhuthaza ukwakheka okukhulu ngokweqile kwamahhala nokucindezela kwe-oxidative, kufaka phakathi:

• ukungcoliswa komoya
• intuthu kagwayi
• ukuphuza utshwala
• ubuthi
• amazinga aphezulu kashukela egazini (,)
• ukudla okuphezulu kwama-polyunsaturated fatty acids ()
• imisebe, kufaka phakathi ukushiswa yilanga ngokweqile
• ukutheleleka kwamagciwane, ukhunta noma igciwane
• ukudla ngokweqile i-iron, i-magnesium, ithusi, noma i-zinc ()
• umoya-mpilo omningi noma omncane kakhulu emzimbeni wakho ()
• ukuzivocavoca okukhulu nokude, okubangela ukulimala kwezicubu ()
• ukudla ngokweqile kwama-antioxidants, njengamavithamini C no-E ()
• ukushoda kwe-antioxidant ()

Ukucindezelwa isikhathi eside kwe-oxidative kuholela engozini eyengeziwe yemiphumela emibi yezempilo, njengesifo senhliziyo nezinhlobo ezithile zomdlavuza.

Umzimba wakho udinga ukugcina ibhalansi ethile phakathi kwama-radicals wamahhala nama-antioxidants. Lapho lokhu kulinganiswa kuphazamiseka, kungaholela ekucindezelekeni kwe-oxidative.

Ama-antioxidants ekudleni

Ama-antioxidants abalulekile ekusindeni kwazo zonke izinto eziphilayo.

Umzimba wakho ukhiqiza ama-antioxidants awo, njenge-glutathione yeselula e-antioxidant.

Izitshalo nezilwane, kanye nazo zonke ezinye izinhlobo zokuphila, zinezindlela zazo zokuzivikela kuma-radicals mahhala kanye nomonakalo we-oxidative.

Ngakho-ke, ama-antioxidants atholakala kukho konke ukudla okuphelele kwezitshalo nezilwane.

Ukudla okwanele kwe-antioxidant kubalulekile. Eqinisweni, impilo yakho incike ekudleni kwama-antioxidants athile - okungukuthi, amavithamini C no-E.

Kodwa-ke, amanye ama-antioxidants amaningi angadingeki avela ekudleni. Yize zingadingekile emzimbeni wakho, zidlala indima ebalulekile empilweni ejwayelekile.

Izinzuzo zezempilo ezihambisana nokudla okunothile ezitshalweni okungenani ngokwengxenye kungenxa yokuhlukahluka kwama-antioxidants awanikezayo ().

Amajikijolo, itiye eliluhlaza, ikhofi noshokoledi omnyama aziwa ngokuba yimithombo emihle yama-antioxidants ().

Ngokwezifundo ezithile, ikhofi lingumthombo owodwa omkhulu wama-antioxidants ekudleni kwaseNtshonalanga, kepha lokhu kungenxa yokuthi umuntu ojwayelekile akadli ukudla okunokudla okune-antioxidant (o).

Imikhiqizo yenyama nenhlanzi nakho kune-antioxidants, kepha ngezinga elincane kunezithelo nemifino (,).

Ama-antioxidants angakhuphula impilo yeshalofu yakho konke ukudla kwemvelo nokwenziwe. Ngakho-ke, zivame ukusetshenziswa njengezithasiselo zokudla. Isibonelo, uvithamini C uvame ukungezwa ekudleni okusetshenzisiwe ukuze asebenze njengesilondolozi ().

Ukudla kwakho kungumthombo obalulekile wama-antioxidants, atholakala ekudleni kwezilwane nezitshalo - ikakhulukazi imifino, izithelo namajikijolo.

Izinhlobo zama-antioxidants wokudla

Ama-antioxidants angahlukaniswa njengamanzi noma ancibilike amafutha.

Ama-antioxidants ancibilikiswa ngamanzi enza izenzo zawo emangqamuzaneni angaphakathi nangaphandle, kanti lawo ancibilikayo anamafutha asebenza ikakhulu kulwelwesi lweseli.

Ama-antioxidants abalulekile ekudleni afaka:

• Uvithamini C. Le antioxidant encibilikiswa ngamanzi iyisakhi sokudla esibalulekile.
• Uvithamini E. Le antioxidant encibilikayo enamafutha idlala indima ebaluleke kakhulu ekuvikeleni ulwelwesi lweseli emonakalweni we-oxidative.
• Ama-Flavonoids. Leli qembu lama-antioxidants ezitshalo linemiphumela eminingi ezuzisayo yezempilo ().

Izinto eziningi ezenzeka njengama-antioxidants nazo zineminye imisebenzi ebalulekile.

Izibonelo eziphawulekayo zifaka ama-curcuminoids ku-turmeric ne-oleocanthal emafutheni omnqumo e-virgin. Lezi zinto zisebenza njengama-antioxidants kodwa futhi zinomsebenzi onamandla wokulwa nokuvuvukala (,).

Izinhlobo eziningi zama-antioxidants zenzeka ekudleni, kufaka phakathi i-flavonoids namavithamini C no-E.

Ingabe kufanele uthathe izithako zokulwa ne-antioxidant?

Ukudla okudliwayo kwama-antioxidants kubalulekile empilweni efanele, kepha okuningi akuhlali kungcono ngaso sonke isikhathi.

Ukudla ngokweqile kwama-antioxidants ahlukanisiwe kungaba nemiphumela enobuthi futhi kungaphakamisa ngisho nokuvimbela ukulimala kwe-oxidative - into ebizwa ngokuthi "i-antioxidant paradox" (,).

Ezinye izifundo zize zibonise ukuthi imithamo ephezulu yama-antioxidants inyusa ingozi yokufa (,).

Ngalesi sizathu, ochwepheshe abaningi bezempilo beluleka abantu ukuthi bagweme izithako ezinomthamo omkhulu we-antioxidant, yize izifundo ezengeziwe zidingeka ngaphambi kokuba kufinyelelwe esiphethweni esiqinile.

Ukudla inala yokudla okuphelele okune-antioxidant kungumqondo ongcono kakhulu. Ucwaningo lukhombisa ukuthi ukudla kunciphisa ukulimala kwe-oxidative ngezinga elikhulu kunezithasiselo.

Isibonelo, ucwaningo olulodwa lwaqhathanisa imiphumela yokuphuza ijusi le-orange-orange namanzi kashukela, womabili lawo ayenezilinganiso ezilinganayo zikavithamini C. Kwathola ukuthi ijusi lalinamandla amakhulu kakhulu e-antioxidant ().

Le miphumela iphakamisa ukuthi izinhlanganisela zokudla zisebenza ngokuvumelana. Ukuthatha umsoco owodwa noma emibili eyedwa ngeke kube nemiphumela emihle efanayo.

Isu elihle kakhulu lokuqinisekisa ukutholwa okwanele kwe-antioxidant ukulandela indlela yokudla enothe ngemifino nezithelo ezahlukahlukene, kanye neminye imikhuba enempilo ().

Kodwa-ke, izithasiselo zemithamo ephansi, njengama-multivitamin, zingasiza uma untula izakhi ezithile noma ungakwazi ukulandela ukudla okunempilo.

Ucwaningo lukhombisa ukuthi ukuthatha izithako ezijwayelekile, ezinomthamo omkhulu we-antioxidant kungaba yingozi. Uma kungenzeka, thola umthamo wakho wansuku zonke wama-antioxidants ekudleni okuphelele, njengezithelo nemifino.

Okubalulekile

Ukudla okwanele kwe-antioxidant kubalulekile ekudleni okunempilo, yize ezinye izifundo ziphakamisa ukuthi izithasiselo zemithamo ephezulu zingaba yingozi.

Isu elihle kakhulu ukuthola umthamo wakho wansuku zonke wama-antioxidants kusuka ekudleni kwezitshalo okunempilo, njengezithelo nemifino.