I-Antioxidants ichazwe ngamagama alula

Umxholo

• Yintoni i-antioxidants?
• Zisebenza njani ii-radicals zasimahla
• Antioxidants ekutyeni
• Iindidi zee-antioxidants zokutya
• Ngaba kufuneka uthathe izongezo ze-antioxidant?
• Umgca wezantsi

Usenokuba uve intetho eninzi malunga ne-antioxidants.

Nangona kunjalo, bambalwa abantu abazaziyo ukuba bayintoni okanye basebenza njani.

Eli nqaku likuxelela yonke into ekufuneka uyazi malunga ne-antioxidants.

Yintoni i-antioxidants?

Antioxidants ziimolekyuli ezilwa radicals simahla emzimbeni wakho.

Iiradicals zasimahla zizinto ezinokubangela ingozi ukuba amanqanaba abo aphezulu kakhulu emzimbeni wakho. Banxulunyaniswa nezifo ezininzi, kubandakanya isifo seswekile, isifo sentliziyo, kunye nomhlaza.

Umzimba wakho unezinto zawo zokuzikhusela ukuze ugcine ii-radicals simahla zijongiwe.

Nangona kunjalo, ii-antioxidants zikwakhona ekutyeni, ngakumbi kwiziqhamo, imifuno, kunye nokunye ukutya okusekwe kwizityalo, ukutya okupheleleyo. Iivithamini ezininzi, ezinje ngeevithamini E no-C, zisebenza ngokufanelekileyo i-antioxidants.

Izilondolozi ze-Antioxidant zikwadlala indima ebalulekileyo kwimveliso yokutya ngokwandisa ubomi beshelufu.

I-Antioxidants ziimolekyuli ezithomalalisa ii-radicals zasimahla, iimolekyuli ezingazinzanga ezinokwenzakalisa iiseli zakho.

Zisebenza njani ii-radicals zasimahla

Iiradicals zasimahla zihlala zenziwa emzimbeni wakho.

Ngaphandle kwee-antioxidants, ii-radicals zasimahla zinokubangela ingozi enkulu ngokukhawuleza, ekugqibeleni zikhokelele ekufeni.

Nangona kunjalo, ii-radicals zasimahla zikwasebenza nemisebenzi ebalulekileyo ebalulekileyo kwimpilo ().

Umzekelo, iiseli zakho zokhuselo lomzimba zisebenzisa iiradicals simahla ukulwa usulelo ().

Ngenxa yoko, umzimba wakho kufuneka ugcine ibhalansi ethile yee-radicals zasimahla kunye nee-antioxidants.

Xa ii-radicals zasimahla zingaphezulu kwe-antioxidants, inokukhokelela kwimeko ebizwa ngokuba luxinzelelo lwe-oxidative.

Uxinzelelo lwe-oxidative olude lunokonakalisa i-DNA kunye nezinye iimolekyuli ezibalulekileyo emzimbeni wakho. Ngamanye amaxesha kukhokelela nasekufeni kweseli.

Ukonakala kwi-DNA yakho kwandisa umngcipheko womhlaza, kwaye ezinye izazinzulu ziye zadlala indima ebalulekileyo kwinkqubo yokuguga (,).

Iindlela ezininzi zokuphila, uxinzelelo, kunye nemeko yokusingqongileyo ziyaziwa ukukhuthaza ukwenziwa kwe-radical simahla kunye noxinzelelo lwe-oxidative, kubandakanya:

• ukumoshwa komoya
• umsi wecuba
• utywala
• Ityhefu
• amanqanaba eswekile yegazi (,)
• Ukutya okuphezulu kwee-polyunsaturated fatty acids ()
• imitha, kubandakanya ukugcakamela ilanga kakhulu
• iintsholongwane, ukungunda, okanye usulelo lwentsholongwane
• Ukutya kakhulu i-iron, i-magnesium, ithusi, okanye i-zinc ()
• kakhulu okanye ioksijini encinci emzimbeni wakho ()
• Ukuzivocavoca ngamandla kunye nexesha elide, okubangela ukonakala komzimba ()
• Ukutya kakhulu ii-antioxidants, ezinjengeevithamini C kunye no-E ()
• Ukuswela i-antioxidant ()

Uxinzelelo lwe-oxidative ixesha elide lukhokelela kumngcipheko okhulayo weziphumo ezibi zempilo, ezinje ngesifo sentliziyo kunye neentlobo ezithile zomhlaza.

Umzimba wakho kufuneka ugcine ibhalansi phakathi kwee-radicals zasimahla kunye nee-antioxidants. Xa oku kulinganiswa kuphazanyiswa, kungakhokelela kuxinzelelo lwe-oxidative.

Antioxidants ekutyeni

Antioxidants zibalulekile ukuze kusinde zonke izinto eziphilayo.

Umzimba wakho uvelisa ii-antioxidants zawo, njengeeseli antioxidant glutathione.

Izityalo kunye nezilwanyana, kunye nazo zonke ezinye iintlobo zobomi, zinendlela yazo yokuzikhusela ngokuchasene neeradicals zasimahla kunye nomonakalo we-oxidative.

Ke ngoko, ii-antioxidants zifumaneka kuko konke ukutya okutyalo konke okuvela kwizityalo nakwimvelaphi yezilwanyana.

Ukutya ngokwaneleyo i-antioxidant kubalulekile. Ngapha koko, ubomi bakho buxhomekeke kukutya ii-antioxidants ezithile - oko kukuthi, iivithamini C kunye no-E.

Nangona kunjalo, ezinye ii-antioxidants ezininzi ezingabalulekanga zenzeka ekutyeni. Nangona bengeyomfuneko emzimbeni wakho, badlala indima ebalulekileyo kwimpilo ngokubanzi.

Izibonelelo zempilo ezinxulunyaniswa nokutya okunotye kwizityalo ubuncinci ngokuyinxenye ngenxa yeendidi ze-antioxidants abazinikezelayo ().

Amaqunube, iti eluhlaza, ikofu, kunye netshokholethi emnyama ziyaziwa ngokuba yimithombo elungileyo ye-antioxidants ().

Ngokolunye uphononongo, ikofu yeyona mthombo mkhulu wee-antioxidants kwindlela yokutya yaseNtshona, kodwa oku ngokuyinxenye kungenxa yokuba umntu oqhelekileyo akatyi ukutya okuninzi okune-antioxidant (),.

Iimveliso zenyama kunye neentlanzi zinee-antioxidants, kodwa ukuya kwinqanaba elincinci kuneziqhamo kunye nemifuno (,).

I-Antioxidants inokunyusa ubomi beshelufu bokutya kwendalo kunye nokwenziwa. Ke ngoko, zihlala zisetyenziswa njengezongezo zokutya. Umzekelo, ivithamin C ihlala idityaniswa nokutya okucutshungulwayo ukuze isebenze njengesigcinakalisi ().

Ukutya kwakho ngumthombo obalulekileyo wee-antioxidants, ezifumaneka kukutya kwezilwanyana kunye nokutya-ngakumbi imifuno, iziqhamo kunye namajikijolo.

Iindidi zee-antioxidants zokutya

I-Antioxidants inokwahlulwa njengamanzi- okanye inyibilike ngamanqatha.

I-antioxidants enyibilikayo emanzini yenza isenzo sayo kulwelo lwangaphakathi nolwangaphandle, ngelixa ezinyibilikayo ezinamafutha zisebenza ikakhulu kwiimbumba zeseli.

Ii-antioxidants zokutya ezibalulekileyo zibandakanya:

• Uvithamini C. Le antioxidant inyibilikayo emanzini sisondlo esidingekayo.
• Uvithamini E. Le antioxidant inyibilikayo enamafutha idlala indima ebalulekileyo ekukhuseleni inwebu yeseli ngokuchasene nomonakalo we-oxidative.
• Iiflavonoids. Eli qela lezityalo i-antioxidants lineziphumo ezininzi eziluncedo kwezempilo ().

Izinto ezininzi ezenzeka kwii-antioxidants zineminye imisebenzi ebalulekileyo.

Imizekelo ephawulekayo ibandakanya i-curcuminoids kwi-turmeric kunye ne-oleocanthal kwi-oyile ye-olive eyintombi. Ezi zinto zisebenza njenge-antioxidants kodwa zikwanomsebenzi onamandla wokuchasana nokudumba (,).

Iindidi ezininzi ze-antioxidants zivela ekutyeni, kubandakanya i-flavonoids kunye neevithamini C kunye no-E.

Ngaba kufuneka uthathe izongezo ze-antioxidant?

Ukutya ukutya kwee-antioxidants kubalulekile kwimpilo efanelekileyo, kodwa okuninzi akusoloko kubhetele.

Ukutya kakhulu ii-antioxidants ezizimeleyo kunokuba neziphumo eziyityhefu kwaye kunokude kukhuthaze endaweni yokuthintela umonakalo we-oxidative - into ebizwa ngokuba yi "antioxidant paradox" (,).

Ezinye izifundo zide zibonise ukuba iidosi eziphezulu ze-antioxidants zonyusa umngcipheko wokufa (,).

Ngesi sizathu, uninzi lweengcali kwezempilo zicebisa abantu ukuba baphephe iidosi eziphezulu zokuncedisa i-antioxidant, nangona kufuneka kwenziwe ezinye izifundo ngaphambi kokuba kufikelelwe kwisigqibo esomeleleyo.

Ukutya okuninzi kokutya okune-antioxidant-rich food is a better idea. Uphononongo lubonisa ukuba ukutya kunciphisa umonakalo we-oxidative ukuya kuthi ga kwinqanaba elikhulu kunezongezo.

Umzekelo, olunye uphononongo luthelekise iimpembelelo zokusela incindi yegazi-orenji kunye namanzi aneswekile, zombini eziqulathe inani elilinganayo levithamini C. Ifumanise ukuba ijusi inamandla amakhulu e-antioxidant ().

Ezi ziphumo zibonisa ukuba iikhompawundi zokutya zisebenza ngokudibeneyo. Ukuthatha isondlo esinye okanye ezibini ezizimeleyo akunakuba neziphumo ezifanayo eziluncedo.

Elona qhinga lilungileyo lokuqinisekisa ukutya okwaneleyo kwe-antioxidant kukulandela ukutya okunotyebileyo kwimifuno neziqhamo ezahlukeneyo, ecaleni kweminye imikhwa esempilweni ().

Nangona kunjalo, izongezo zedosi ephantsi, ezinje ngee-multivitamini, zinokuba luncedo ukuba unqongophele kwizakhamzimba ezithile okanye awukwazi ukulandela ukutya okusempilweni.

Izifundo zicebisa ukuba ukuthatha rhoqo, idosi ephezulu yokuncedisa i-antioxidant kunokuba yingozi. Ukuba kunokwenzeka, fumana idosi yemihla ngemihla ye-antioxidants ekutyeni okupheleleyo, njengeziqhamo kunye nemifuno.

Umgca wezantsi

Ukutya ngokwaneleyo i-antioxidant kubalulekile ekutyeni okusempilweni, nangona ezinye izifundo zibonisa ukuba izongezo zeedosi eziphezulu zinokuba yingozi.

Elona qhinga lilungileyo kukufumana idosi yemihla ngemihla ye-antioxidants ekutyeni okusempilweni kwezityalo, ezinje ngeziqhamo kunye nemifuno.