Xa ufunda iindlela zokuguga, izazinzulu zinesithakazelo kwi-antioxidants - yintoni na kwaye yintoni indima yabo ekuthintela ukutshatyalaliswa kweeseli zomzimba. Kufunyenwe ukuba ngenxa yempahla yabo yokukhusela, i-antioxidants iyakwazi ukuhlaziya umzimba kunye nokukhusela ukuphuhliswa kwezifo ezininzi.
Ziziphi i-antioxidants?
Imvelaphi yemvelo okanye imvelaphi enokuthi ikhusele izicubu kwi-radicals yamahhala zi-antioxidants. Ukuze uqonde indima yama-antioxidants kunye nantoni - i- radicals ekhululekile , kufuneka ufunde isiphumo sezinto ezilimazayo. Ama-radicals amahhala angena emzimbeni womntu:
- Ngaphantsi kwefuthe lemitha.
- Xa utshaya.
- Xa ukungcola komoya, amanzi.
- Ngaphantsi kwefuthe le-ultraviolet.
Ekubeni kwezi meko, umzimba uqala ukuhlasela iamolekyu apho enye i-electron (okanye ininzi) ilahlekile. Ukuze bathole ukuzinza, bathabatha le electron kwiimveliso eziphilileyo. Ngaphantsi kweempembelelo ze-radicals, iinkqubo zomonakalo, ezibizwa ngokuthi uxinzelelo lwe-oxidative, qala. I-Antioxidants iyakwazi ukunika iifowuni zayo kwiimfucu ezonakalisiweyo, ngaphandle kokulahlekelwa ukuzinza.
Kutheni sifuna ama-antioxidants?
Iinkqubo zokutshatyalaliswa kwamalungu phantsi kwezenzo ze-radicals zikhululekile zibonakaliswe ngezifo ezifana nalezi:
- Izifo ze-oncological.
- Isifo se-Alzheimer.
- Parkinsonism.
- Arthritis kunye ne-osteochondrosis.
- Iimvumba ze-Varicose.
- Ukuphululwa komzimba wokhuseleko lomzimba.
- Izifo ezithintekayo.
- Uxinzelelo lwengqondo.
- I-atherosclerosis, isicic heart disease.
- Cataract.
Iingcaphephe zenziwa zibonisa ukuba kutheni i-antioxidants iyadingeka. Ziyimfuneko yokubuyiselwa komzimba kunye nokuncedisa kunyango nokukhusela izifo ezininzi zentlalo. Ukusetyenziswa kwe-antioxidant therapy ekuvuseleleni izicubu, izitho, kwanokuthintela ukulimala kwe-DNA xa kwenzeka umngcipheko wokuvelisa izifo ezizalwe zizifo, kubonise ukuphumelela kwayo.
Iipropati ze-antioxidants
Kuhlolisiso lweempendulo zezinto eziphilayo ezinxulumene nesenzo se-radicals yamahhala, ubuhlobo bubekwa phakathi kokuguga komzimba kunye noshintsho kwiishubhu kwi-atherosclerosis, uhlobo lwesi-2 lweswekile nesifo somhlaza. Ezi ntsholongwane zibangelwa zizifo zabantu abadala. Ukuthunyelwa kwe-cholesterol kwiindonga zetyesi, ukuguqulwa kweeselingi kwi-oncology kunye nokuncipha kwentsholongwane ye-insulin kwisifo sikashukela kuye kwadibaniswa nokunciphisa ukukhuselwa kwe-antioxidant kubantu abadala. Inkqubo yesenzo se-antioxidants kwiimeko ezinje kubonakala ekubuyiselweni kweenkqubo kunye nokukhuselwa komzimba kumonakalo.
Antioxidants ekudleni
I-Anthocyanins kunye ne-flavonoids zinempahla ene-antioxidant eqhelekileyo yemvelaphi yemvelo. Kule meko, izityalo eziqulethweyo zinokubunjwa ngokufanelekileyo kwimizimba, ebenza ukuba bahluthe ngokupheleleyo, ngokungafaniyo nezinto ezidibeneyo. Umsebenzi ophezulu ulawulwa yizinto ezinjalo zokhuselo:
- ukutyala;
- iidiliya;
- blueberry;
- izithelo ze citrus;
- iibrenta;
- imifuno, iziqhamo kunye namajikijolo: eluhlaza okwesibhakabhaka, omnyama, obomvu ne-orange
- iinantambo kunye nembewu;
- itiye yemvelo kunye nekhofi;
- imbotyi;
- imifuno.
Kule meko, umsebenzi we-antioxidants ekudleni ungancipha kunye nokugcinwa kwexesha elide, ngexesha lokupheka, ukupheka nokucima imizuzu engaphezu kwe-15. Ngaphantsi kokulimaza kweli phepha kuqhuba. Ngenxa yoko, inzuzo enkulu ivela kwimifuno eluhlaza kunye neziqhamo, ngokukhawuleza emva kokuba zihlulwe. Okubhekiselele ngakumbi kumbala weqhamo, ukusetyenziswa kwe-antioxidant.
I-Antioxidants kwizinto ezivumba
Ukukhuseleka okukhulu kwezinto zokungcola kwimveliso yendalo kuboniswa ngamakha, nangona ubukhulu babo bokupheka kwiindlela zokupheka ziyingcinci, kodwa iqondo lokukwazi ukuphazamisa ama-radicals amahhala ngamakhulu amaxesha angaphezu kwezona zityalo. Ama-antioxidants amaninzi afakwe kwizinto ezintle:
- i clove;
- saffron;
- nutmeg;
- i sinamoni;
- i-turmeric;
- i ginger;
- oregano.
Unika izixhobo ezinobuncedo bezo ziqholo njenge-rosemary, i-antioxidant ekubunjweni kwayo-i-carnosolic acid. Ukulungiswa kwithethri ye-rosemary, ukuphucula imemori, umbono, ukusasazwa kwe-cerebral. I-Rosemary acid kunye ne-camphor yomeleza umzimba emva kokuxhatshazwa kunye nokulimala. Ukukwazi ukumelana nama-radicals amahhala asetyenziswa kwixesha lokubuyiselwa kwe-infyoction ye-myocardial.
Izixhobo eziphambili ze-antioxidant
Ukuze ukukhusela umzimba kwimiphumo yezinto ezilimazayo, ukugcina ulutsha nobuhle, kucetyiswa ukuba uphuze iziphuzo zemihla ngemihla, i-antioxidants ekufuneka iqule inani elikhulu. Inkokheli yale nqondiso i-cocoa, apho ezi zinto ziphindwe kabini kwiwayini elibomvu kunye ne-tea ehlaza. Kunconywa ukuba uyiphuze rhoqo kusasa ngaphandle kweshukela, kushushu ngobisi oluncinci. Kwindawo yesibini kukho ikhofi yengqolowa yemvelo. Phakathi kwamaqabunga etiyi, ininzi yazo zonke i-antioxidants kwi-tea eluhlaza.
Iwayini, kodwa eyomileyo kunye neyendalo, kwiqondo leglasi enye ngosuku evimbela ukubunjwa kwegazi, kuphucula i-pancreas, kuthintela ukukhuluphala nokuguga, kunentsholongwane yokuxinzelela. Ukongezelela, kunceda ukusebenzisa i-juice esandula ngokucoca kwizityalo ezinjalo, izityebi kwi-antioxidants:
- chokeberry;
- i grapefruit;
- garnet;
- Mandarin;
- iipulo;
- iorandi.
Amachiza okubulala amachiza
Iimithi ezininzi, ngenxa yobuninzi be-bioflavonoids, iivithamini, i-acid acids kunye nezinto ezilandeleleneyo, zibonakalisa ziyi-antioxidants ezinamandla. Ezi zakhiwo zifundwa kakuhle kwizityalo ezinjalo:
- ginkgo biloba;
- oregano;
- i thyme;
- i-kiprei (i-willow-tea);
- yarrow;
- iqhosha;
- i clover;
- ingcambu ye golide;
- ncazela;
- calamus ayr;
- ukucacisa.
Iyeza lemveli liyazi ukuba i-antioxidants yindlela efanelekileyo yokubuyisela umzimba, ngoko kufuneka bathathwe impilo kunye nobomi. Oku kuyinyani ngokukodwa kubantu asebekhulile, xa ukusetyenziswa kwamachiza kunika imiphumo emibi yecala, kwaye ukutshala i-antioxidants isebenze ngobumnene kwaye ngokuthe ngcembe, i-normalizing process processes.
Ii-vitamins antioxidants
Ama-antioxidants angcono phakathi kwamalungiselelo e-vitamin a-tocopherol (i-vitamin E), i-retinol (i-vitamin A) kunye ne-vitamin C, okanye i-ascorbic acid. Ziyinxalenye yemveliso eyahlukeneyo kunye nemifuno yezokwelapha, kodwa ngokubhekiselele kwimvelo engcolileyo, ngamanye amaxesha ayanele ngokwaneleyo ukubonelela ngempembelelo, ngoko ke, i-supplementary vitamine zinconywa njengento eyongezelelweyo yokutya kwansuku zonke.
I-Vitamin E ikhusela i-membrane yeseli kwintshabalalo, ikhusela ukuguga kwesikhumba, ikhusela i-cataract kwaye ivuselele ukukhusela.
I-Vitamin A ikhusela i-radiation, ibuyiselwa i-skin kunye ne-membrane ye-mucous, iyomeleza i-immunity, iyanciphise i-cholesterol, iphucula amehlo.
I-Vitamin C ikhusela ingqondo, iyanciphisa ukuhlukana kwemithambo yegazi kwaye ivuselela imveliso ye-interferon ukukhusela ekukhuselweni.
Antioxidants ukulahleka kwesisindo
Ukuphucula i-metabolism ye-fat kunye nokwandisa umphumo wesidlo, i-antioxidants isetyenziswa kwaye ukulahleka kwesisindo kuhamba ngokukhawuleza, kwaye isimo sezempilo somelezwa:
I-Flavonoids ikhuthaza ukutshiswa kweoli kunye nokuzalisa umzimba nge-oxygen. Ziqulethwe itiye, i-citrus, i-peel yama-apula, i-plums, ipereaches.
I-Indole igqithise imvelaphi ye-hormonal kunye nokutshintshiselana kwamafutha, kuninzi kwiklabishi, ininzi yazo yonke i-broccoli.
I-Choline ikhusela isibindi ekuhlaleni kwamafutha, inciphisa i-cholesterol; Kukho kwi-cottage cheese, isibindi kunye neententili.
Antioxidants kwimidlalo
I-Antioxidants kwimidlalo yokutya isetyenziselwa ukubunjwa namavithamini, i-microelements kwiinkalo ezahlukeneyo ukwenzela ukwandisa ukunyamezela nokuphucula ukusebenza kwezemidlalo. Emva koqeqesho olunzulu, ii-radicals zamahhala ziqokelela kwiisisipha ze-muscle, ukukhuthaza uxinzelelo lwe-oxidative kunye nokusetyenziswa kwama-antioxidants kwenza umzimba uphinde ufike msinya, ukhusele izihlunu kwaye uncede ukwandisa ubunzima bawo.
Ama-Antioxidants - amaqiniso kunye neengcinga
Ekubeni ingcamango yokumisa ukuguga nokuphulukana nezifo ezinzima uye waba mnandi kakhulu, abavelisi bezithako ezisebenzayo eziphilayo basebenzise, babonisa ukuba umthengi ukuba i-antioxidants yile ndlela enokuthiwa yinto efana ne-panacea. Enyanisweni, ezi ziyobisi ziyakuthintela umonakalo emzimbeni, kodwa kunye ne-antioxidants engcono kakhulu ayikwazi ukujika iwashi ye-biological back. Kwaye ekuthinteleni izifo, ukuguga komzimba, ngaphezu kwezinto zokutya ezongezelelweyo, udinga ukutya okunempilo kunye nokuphila okusebenzayo.
Inobungozi bama-antioxidants
Uphando lwezenzululwazi zempembelelo yama-antioxidants emzimbeni womntu ngokukhawuleza aluphikisi iingcamango zokuqala malunga nokuba luncedo. Ukuxhasa oku, amanani ngokufa kwabantu kumaqela athatha la mayeza achazwe. Iinkqubo ezahlukeneyo zokuvavanya impembelelo ebantwini zibonakalisa ukuba i-antioxidants kunye nempilo ayisoloko iphakathi kwemida. Kwaye kwisigqibo sokugqibela kuyimfuneko ukuqhubeka nezifundo zeklinikhi.