Yintoni iantioxidants kwaye ziyintoni

Umxholo

• Iiradicals zasimahla kunye neziphumo zazo eziyingozi
• Isebenza njani i-antioxidants
• Iindidi zeAntioxidants
• Antioxidants kwizongezo kunye nezithambiso

I-Antioxidants zizinto ezithintela isenzo esiyingozi see-radicals ezikhululekileyo kwiiseli, ezithanda ukwaluphala kweseli, ukonakaliswa kwe-DNA kunye nokubonakala kwezifo ezinje ngomhlaza. Phakathi kwezona antioxidants zaziwayo yi-vitamin C, enokufumaneka kwiziqhamo ze-citrus ezifana ne-orenji, ipayinapile kunye necashew.

I-Antioxidants inokufumaneka kukutya kwendalo, kwiivithamini kunye nezongezelelo zamaminerali, kunye nobuhle kunye nezithambiso zokuguga. Nangona kunjalo, izongezo ze-antioxidant, njengazo naziphi na ezinye izongezo, kufuneka ucetyiswe ngugqirha wakho okanye isondlo.

Iiradicals zasimahla kunye neziphumo zazo eziyingozi

Iiradicals zasimahla ziimolekyuli ezingazinzanga emzimbeni, ezikhangela ii-elektroni kwiiseli ezingabamelwane okanye iimolekyuli ukuze zikwazi ukuzinza. Xa ukhangela ezi elektroni kwiiseli, umzekelo, ziphela zibangela ukonakala ekusebenzeni kwazo, ezinokuthi zikhokelele kutshintsho kwi-DNA.

Ngokufikelela kwiimolekyuli ze-cholesterol egazini, umzekelo, ii-radicals zasimahla zinokukhuthaza ukubonakala kwe-atherosclerosis, umzekelo, ngokuthe ngcembe ekhokelela ekuvaleni kwemithambo yegazi.

Nangona kunjalo, ii-radicals zasimahla ziya kuhlala zikhona emzimbeni, nakubantu abasempilweni, njengoko zisisiphumo sokuphendula komzimba kumachiza. Xa uphefumla, umzekelo, iiradicals simahla zeoksijini ziyaveliswa, zezona zixhaphakileyo emzimbeni.

Isebenza njani i-antioxidants

I-Antioxidants isebenza ngokwenzakalisa i-electron elahlekileyo kwii-radicals zasimahla, ke ziba ziimolekyuli ezizinzileyo ezingafikeleli kwiiseli okanye kwezinye iimolekyuli ezibalulekileyo emzimbeni.

Ke, banegalelo ekuthinteleni iingxaki ezinje:

• Ukwaluphala
• Izifo zentliziyo;
• Isifo semithambo;
• Umhlaza;
• Isifo i-Alzheimer;
• Izifo zemiphunga.

Ukutya ngumthombo obalulekileyo we-antioxidants, kwaye banokuchaphazela ukwanda kwee-radicals zasimahla. Ukutya okunokulinganisela kunika ii-antioxidants ngaphezulu kunokukhuthaza ukuveliswa kwee-radicals zasimahla, ezinegalelo kwimpilo kunye nasekulibaziseni ukuguga.

Iindidi zeAntioxidants

Zimbini iintlobo ze-antioxidants:

• Imvelaphizii-enzymes eziveliswa ngokwendalo ngumzimba owenza imisebenzi ye-antioxidant, ethi ichukunyiswe zizinto ezinje ngokutya, uxinzelelo kunye nokulala. Ngokukhula, le mveliso yokuphela iyancipha.
• Exoziivithamini kunye neeminerali ezivela ekudleni kwaye zisebenza njenge-antioxidants emzimbeni, eziphambili ziivithamini A, C, E, flavonoids, carotenoids, lycopene, copper, zinc kunye ne-selenium.

Ngokuba nokutya okwahlukileyo okunotye iziqhamo, imifuno kunye nokutya okupheleleyo, kunokwenzeka ukuba ufumane isixa esifanelekileyo se-antioxidants, eya kuthi incede ukugcina impilo kunye nokukhusela ukuguga.

Eminye imizekelo yokutya okuchasene ne-antioxidant ziitumato, i-acerola, iorenji, istrawberry, iidiliya, ikhaphetshu, i-watercress, i-broccoli, iminqathe, i-chia kunye nembewu yeflakisi, amandongomane eBrazil kunye neenqoba zecashew. Jonga uluhlu lwee-antioxidants ezilungileyo.

Antioxidants kwizongezo kunye nezithambiso

I-antioxidants inokufumaneka kwizongezelelo zesondlo kunye neemveliso zokuthambisa ukuguga. Eminye imizekelo yamayeza atyebileyo kwii-antioxidants izongezo zeevithamini ezininzi, izongezo ze-omega-3, izongezo zevithamin C kunye nezongezo ze-beta-carotene. Bona ngakumbi malunga neAntioxidants kwiifomsile.

Kwiimveliso zokuthambisa, ii-antioxidants zisetyenziselwa ukuthintela ukwaluphala ngaphambi kwexesha. Ezi mveliso zihlala zisebenzisa ngaphezulu kolunye uhlobo lwe-antioxidant, ehlala idityaniswa ne-collagen, njengoko oku kunyusa izibonelelo zazo kulusu.

Kubalulekile ukuba ukhumbule ukuba isongezelelo se-antioxidant kufuneka senziwe ngokwesikhokelo sikagqirha okanye sesondlo, kunye nokuba ukutya okunempilo kuyimfuneko kwiziphumo zokufumana i-antioxidants.