Yintoni i-antioxidant? I-20 yokutya okunempilo kunye ne-antioxidants

I-Antioxidants zizinto zendalo ezithintela okanye zilibazise umonakalo weseli obangelwa yi-oxidation. Phakathi kokutya okuqukethe i-antioxidants, iziqhamo ezifana ne-apula, i-blackberry, i-blueberry, i-cherry, i-cranberry, i-orange, i-peach plum, i-raspberry, iidiliya ezibomvu, i-strawberry; imifuno efana nesipinashi, i-broccoli, i-tomato, i-anyanisi ebomvu, iklabishi kunye neziselo ezifana ne-green tea, i-black tea, ikofu. Imithombo engcono kakhulu ye-antioxidants yimifuno kunye neziqhamo. Ukutya ukutya okune-antioxidant okutyebileyo komeleza amajoni omzimba kwaye kwandisa ubomi.

Yintoni iAntioxidant?

Ukuze uqonde ukuba i-antioxidant ithetha ntoni, kuyimfuneko ukuqala kwinqanaba le-molecular. 

Njengoko usazi, yonke into ekwindalo iphela yenziwe ngeeathom. Ii-athom ziikhompawundi ezenziwe liqela leelektroni ezijikeleza umongo oqulethe iiproton kunye nenyutroni. Iiprotons (iibhola ezibomvu) kwinucleus zithwala intlawulo evumayo (+), ngelixa iibhola eziblowu zizielektroni ezithwala intlawulo engalunganga (-). Xa iiathom ezimbini nangaphezulu zidibana, ziba yile nto siyaziyo njengeemolekyuli.

Umzimba womntu wenziwe ngezinto ezinje ngeeproteni, amafutha kunye neDNA, kwaye ezi zimolekyuli nje ezinkulu ezinamashumi, amakhulu okanye amawaka eathom ezidityanisiweyo. Abantu kunye nezinye izinto eziphilayo zigcina izakhiwo kunye nemisebenzi yazo ngokusebenzisa iikhemikhali. Yonke imichiza efunekayo ukuze kugcinwe ubomi ngokudibeneyo ibizwa ngokuba yimetabolism. 

Kolu tshintsho lweekhemikhali, iimolekyuli ezinkulu ziqhekeka zibe ziimolekyuli ezincinci kwaye iimolekyuli ezincinci zilungelelaniswe zibe ziimolekyuli ezinkulu. Ukuze imolekyuli izinze, kufuneka iqulathe isixa esifanelekileyo see-electron. Ukuba i-molecule ilahlekelwa i-electron, iba yi-radical yamahhala. 

I-radicals yamahhala ayizinzanga, iimolekyuli ezihlawuliswa ngombane kwiiseli ezinokusabela kunye nokonakalisa ezinye iimolekyuli (ezifana neDNA). Basenokwenza ii-reactions zetsheyini apho iimolekyuli ezonakalisayo zibe ziiradicals zasimahla. Ukuba i-molecule ilahlekelwa yi-electron kwaye ibe yi-radical yamahhala, i-molecule ye-antioxidant ingena kwaye iyancipha ngokukhululekileyo, ikhuphe i-electron. Banikela ngee-elektroni kwiiradicals zamahhala ezizithobileyo kwaye zibathintele ekwenzeni ingozi.

Yintoni iAntioxidant?

Ii-Antioxidants, eziluncedo kakhulu kwimpilo yethu, zomeleza amajoni omzimba. Ikwanciphisa i-radicals yamahhala kwaye inciphisa uxinzelelo lwe-oxidative. Ikhusela umonakalo we-DNA onokuthi wenzeke kwiiseli.

Iiradicals zamahhala zihlala zenziwe kwi-metabolism. Ngaphandle kwama-antioxidants, atshabalalisa imizimba yethu ngokukhawuleza. 

Nangona kunjalo, iiradicals zasimahla zinemisebenzi ebalulekileyo eyimfuneko ukuze siphile. Ngokomzekelo, iiseli zomzimba ezikhusela umzimba zisebenzisa iiradicals simahla ukubulala iintsholongwane ezizama ukusosulela. Njengezinto ezininzi ezisemzimbeni, into esiyidingayo kukulingana. Njengokugcina inani leeradicals zasimahla phantsi kolawulo kunye nesixa se-antioxidants…

Xa le bhalansi iphazamisekile, izinto ziqala ukungahambi kakuhle. Xa i-radicals yamahhala idlula i-antioxidants, imeko ebizwa ngokuba yi-oxidative stress iyenzeka. Uxinzelelo lwe-oxidative Ngeli xesha, iimolekyuli ezibalulekileyo zomzimba zinokonakala kakhulu, ngamanye amaxesha zide zibangele ukufa kweeseli.

Izinto ezininzi zoxinzelelo kunye neendlela zokuphila zonyusa ngokugqithisileyo ukubunjwa kwama-radicals asimahla. Iimeko ezibangela uxinzelelo lwe-oxidative ziquka: 

• Ungcoliseko lomoya
• Ukutshaya
• Ukusetyenziswa kotywala
• iityhefu
• izinga eliphezulu leswekile yegazi
• Ukusetyenziswa kwe-polyunsaturated fatty acids
• Imitha ngenxa yokutshiswa lilanga kakhulu
• Izifo ezisasazwa yibhaktheriya, umngundo okanye iintsholongwane
• Ukutya okugqithisileyo kwesinyithi, i-magnesium, ubhedu okanye i-zinc
• Ioksijini encinci kakhulu emzimbeni
• Ioksijini eninzi kakhulu emzimbeni
• Ukuzilolonga okunzulu kunye nexesha elide obangela umonakalo kwizicubu

Uxinzelelo lwexesha elide lwe-oxidative kwandisa umngcipheko weemeko zempilo ezimbi ezifana nesifo senhliziyo kunye neentlobo ezithile zomhlaza. Kwakhona kucingelwa ukuba negalelo ekwaluphaleni. Ngenxa yoxinzelelo lwe-oxidative, izifo ezinjengezi:

• Emehlweni - Ibangela i-cataract kunye ne-macular degeneration.
• Kwintliziyo - Ibangela uxinzelelo lwegazi oluphezulu kunye nokusilela kwentliziyo.
• Kwingqondo - kubangela isifo se-Alzheimer kunye nesifo sikaParkinson.
• Kumalungu - Ibangela isifo samathambo.
• Kwimiphunga - kubangela i-asthma kunye ne-bronchitis engapheliyo.
• Kwizintso - Ibangela ukusilela kwezintso.

Kutheni i-antioxidants ibalulekile?

Ii-Antioxidants ziqinisekisa ukusinda kwazo zonke izinto eziphilayo. Balwa neeradicals zasimahla ezibeka impilo yethu esichengeni. Umzimba womntu uvelisa i-antioxidants yawo, umzekelo iglutathioneiyavelisa. 

Izityalo, izilwanyana, kunye nazo zonke ezinye iindlela zobomi zinokhuselo lwazo ngokuchasene neeradicals zasimahla kunye nomonakalo owenziwe yi-oxidative. Ke ngoko, i-antioxidants ifumaneka phantse kuzo zonke izityalo kunye nokutya kwezilwanyana. 

Kubalulekile ukufumana i-antioxidants ekutyeni. Enyanisweni, ubomi bethu buxhomekeke kwezinye i-antioxidants, umzekelo; Kuxhomekeke ekuthathweni kwe-vitamin C kunye ne-vitamin E. Izityalo zingumthombo ocebileyo kulo mba. Iimveliso zenyama kunye neentlanzi nazo ziqulethe i-antioxidants, kodwa ngamanani amancinci kuneziqhamo kunye nemifuno. ikhabeInomthamo omkhulu we-antioxidant.

Iintlobo zeAntioxidants

I-Antioxidants ihlolwe kumaqela amathathu njenge-phytochemicals, iivithamini kunye ne-enzymes. Iqela ngalinye linamaqela amancinci. Iintlobo ze-antioxidants zezi:

• Iikhemikhali zePhytochemicals

I-Phytochemicals ziikhemikhali ezisekelwe kwizityalo, ezinye zazo zinamandla kakhulu e-antioxidants. Ziyaphumelela ukunceda izityalo ziqhelane nokuvezwa kukukhanya kwe-ultraviolet kunye nezinye iityhefu zokusingqongileyo. Ukuzitya kwizityalo kunceda umzimba wethu. Imizekelo yeekhemikhali zephytochemicals; I-carotenoids, i-saponins, i-polyphenols, i-phenolic acids, i-flavonoids inokunikwa.

• iivithamini

Umzimba wethu uthatha ezinye zeevithamini kwiziqhamo kunye nemifuno kwaye uvelise ezinye zazo ngokwazo. iivithamini ze-antioxidant; Kanye kunye ne-vitamin A, i-vitamin C, i-vitamin E kunye ne-vitamin D yi-coenzyme Q10.

• enzyme

Ii-Enzymes luhlobo lwe-antioxidants esiyivelisa emzimbeni wethu kwiiprotheyini kunye neeminerali esizityayo ngokutya kwethu kwemihla ngemihla. Umzekelo; i-superoxide dismutase (SOD), i-glutathione peroxidase, i-glutathione reductase kunye ne-catalases.

IiNzuzo zeAntioxidant

• Ulwa noxinzelelo lwe-oxidative

I-oxidation yinkqubo yendalo. Ukutya okuqulethe i-antioxidants Ukutya kukhusela kwizinga eliphantsi leeradicals zamahhala ezibangela uxinzelelo lwe-oxidative.

• Ikhusela ukuvuvukala

I-Antioxidants ikhulula ukuvuvukala. Alpha lipoic acidIneempawu ezichasayo ezandisa ukujikeleza kwegazi. Ngale ndlela, kunceda ukunciphisa i-acne kunye nemibimbi eluswini.

• Ibonelela ngokuqiniswa kwesikhumba

I-Antioxidants iguqula imiphumo yokuguga kwesikhumba. Igcina impilo yolusu kwaye inceda ukuvuselela iiseli. I-antioxidant efana ne-coenzyme Q-10 isetyenziswa kwiimveliso zobuhle ukunciphisa imibimbi yobuso.

• Ukhulula amanxeba

I-Antioxidants inceda ukuphilisa izicubu ezibomvu kwindawo yobuso.

• Ukulungisa umonakalo welanga

Ii-Antioxidants ezifana ne-selenium, ivithamin C, kunye ne-vitamin E zikhusela kumonakalo wolusu olubangelwa lilanga. Imitha yelanga ye-UV inokonakalisa iiseli zolusu emzimbeni wethu. Umonakalo welanga uwenza buthuntu ulusu.

Ii-Antioxidants zinceda ukuhamba kwegazi kwaye zikhuthaze ukukhula kweeseli ezintsha. Oku kunceda ulusu lubukeke lulutsha kwaye luvutha. Iimveliso zokhathalelo lwesikhumba njengezicoci kunye nezinto zokuthambisa zikwanazo nezixa ezilungileyo ze-antioxidants.

• Yehlisa iimpawu zokuguga njengemibimbi

Ii-Antioxidants nazo zinenzuzo eluswini. Yandisa isantya senkqubo yokulungisa ulusu, ilula ulusu kwaye inqande umonakalo wolusu. Iivithamini ze-antioxidant ezisebenzayo kulo mbandela zivithamini C kunye ne-E.

• Ikhusela kwizifo zentliziyo

Ii-Antioxidants zikhusela kwizifo zentliziyo njengoko zigcina inqanaba le-radical yasimahla emzimbeni wethu lilungelelene.

• Ikhusela umhlaza

Antioxidants Iyasebenza ekuthinteleni umhlaza. Kuba iiradicals zasimahla ziyonakalisa umzimba, zikhokelela kumhlaza.

• Iluncedo kwimpilo yeenwele

Enye yeendawo zesenzo se-antioxidants yimpilo yeenwele. Ukubonelela ngeenzuzo ze-antioxidant kwizinwele, unokwenza oku kulandelayo: Faka iti eluhlaza eshushu kwi-scalp yakho. Brela iingxowa ezimbini zeti eluhlaza kwiglasi yamanzi. Yiyeke kwi-scalp iyure enye uze uyihlambe. Iti eluhlaza, ukulahleka kweenweleIneenzuzo ze-antioxidant ezinceda ukuthintela

• Ikhawulezisa ukuhamba kwegazi

I-Antioxidants, ngakumbi kwiti eluhlaza, ikhawulezisa ukujikeleza kwegazi kunye nokwandisa imetabolism yeseli. amaqhakuva esikhumba, induna kwaye iluncedo ekukhuseleni imibimbi.

• Iphucula inkumbulo

Ii-Antioxidants ziphucula inkumbulo kwaye zinciphisa umngcipheko we-dementia. Kwakhona kuphucula impilo ye-vascular. Yandisa ioksijini kunye nokuhanjiswa kwezondlo kwingqondo.

Ii-Antioxidants zisebenza njengabalamli kwinkqubo ye-nervous central. Ngaloo ndlela, ikhusela ukuvuvukala kwaye yomeleza impilo yengqondo.  

• Isebenza kakuhle kunyango lwe-arthritis

Kuyaziwa ukuba i-antioxidants ibalulekile kunyango lwe-arthritis. Olunye uphando lufumene ukuba ukungenelela kwe-antioxidant kunokuphucula iimpawu zeklinikhi ze-rheumatoid arthritis kunye nokubonelela ngesiqabu. Ngenxa yokuba i-antioxidants ikhusela ukuvuvukala.

• Iluncedo kwimpilo yamehlo

Iivithamini eziphezulu ze-antioxidant, ezinxulumene nobudala ukuwohloka kwe-macular kunye nezinye iingxaki zombono ekuqhubeleni phambili nasekuzibuyiseleni umva. Kule meko, esebenzayo lutein kunye ne-zeaxanthin zi-antioxidants.

• Yomeleza ukhuseleko

Siyazi ukuba ukutya iziqhamo kunye nemifuno kukhulisa ukhuseleko lomzimba. Ii-Antioxidants ezifana neevithamini A, C, E kunye ne-carotenoids zomeleza ukhuseleko.

• Iluncedo kwimpilo yesibindi

Iingxaki zesibindi zihlala zivela xa ilungu liphantsi koxinzelelo olunzima lwe-oxidative. Kulapho i-antioxidants ingena khona. Igcina umsebenzi oqhelekileyo wesibindi kwaye ibuyisela umsebenzi wayo.

• Yandisa ukuchuma

Izifundo ngalo mbandela zilinganiselwe. Nangona kunjalo, olunye uphando luphawula ukuba i-antioxidants efana ne-vitamin C, E, i-zinc kunye ne-selenium iphucula umgangatho wesidoda kunye nokuchuma.

• Unyanga usulelo lomjelo womchamo

Uphononongo lubonise ukuba usulelo lwe-urinary tract lunokubangela uxinzelelo lwe-oxidative kunye nokunciphisa i-antioxidant enzymes. Ngoko ke, i-antioxidant supplementation iphucula imeko.

Iziqhamo ezifana namaqunube kunye namaqunube usulelo lomgudu womchamo Uyaziwa ngokulwa. I-antioxidants kwisiqhamo inciphisa uxinzelelo lwe-oxidative kunye nokuvuvukala. Inceda ukubopha i-iron kumchamo, ukuyikhusela ekuqaliseni ukukhula kwebhaktheriya.

• Ilungile kwimpilo yezintso

Izifundo ezininzi zibonise ukuba i-antioxidant supplementation inciphisa ukuqhubeka kwesifo sezintso ezingapheliyo. Ii-Antioxidants ziluncedo kakhulu kuye nabani na ofumana unyango lwe-dialysis.

• Iluncedo kwiintshayi

Uphononongo lubonise ukuba ukutya iintlobo ngeentlobo zeziqhamo kunye nemifuno ene-antioxidants ikhusela abantu abatshayayo. Uxinzelelo lwe-oxidative luphezulu kubantu abatshayayo. Ngoko ke, ukusetyenziswa kwe-antioxidants kubalulekile kubantu abatshayayo.

20 Ukutya okunempilo okuqulethe iAntioxidants

Ezinye ii-antioxidants eziqhelekileyo esizidla ngokutya ziivithamini C kunye no-E, i-beta-carotene, i-lycopene, i-lutein, kunye ne-zeaxanthin. Ukutya okuqulethe ezona antioxidants zinamandla ngamaqunube, iidiliya, I-aprikothi, iti eluhlaza, iindongomane, iimbotyi, umbona, isipinatshi, isitrasi, iiapile, iikiwi, iinkozo ezipheleleyo, ubisi, ikofu, intlanzi, inyama ebhityileyo kunye nokutya kwaselwandle.

Abaphandi abavela kwiSebe leZondlo kwiYunivesithi yaseLeeds (eNgilani) bachonge i-20 yokutya okucebileyo kwe-antioxidant kwaye bacebisa ukuba basetyenziswe rhoqo ukuze bandise ixesha lokuphila. Okona kutya kunamandla okune-antioxidant okuchongwe kolu phononongo zezi:

• Elma

Elma Ngenye yeziqhamo ezityebileyo kwi-antioxidants. Kakhulu ipolyphenol Iqulethe i-antioxidant ebizwa ngokuba yi-antioxidant. I-Apple iqulethe i-7 ngamaxesha amaninzi ama-antioxidants kuneebhanana kunye namaxesha e-2 ngaphezu kwe-oranges.

• BlackBerry

I-Blackberry ikhulula i-gout, isifo sohudo kunye nomqala obuhlungu. Ngenxa yokuba ityebile kwiivithamini ze-antioxidant ezifana ne-vitamin C kunye ne-E.

I-Anthocyanin (into yombala efumaneka kwiziqhamo ezibomvu kunye nemfusa kunye nemifuno) kwi-blackberries ilwa neeradicals zamahhala ezibangela izifo.

• Iti emnyama

Iti inezixa ezikhulu zekhompawundi ebizwa ngokuba yitheaflavin. Kungoko iti emnyama Inceda ukuthintela umhlaza wesisu, umhlaza wedlala lesinyi kunye nomhlaza wamabele.

• Iiblueberries

Iiblueberries Iqulethe i-anthocyanin antioxidants enika iziqhamo kunye nemifuno umbala wazo.

• broccoli

Le mifuno iqulethe i-polyphenol antioxidant. Ukwengeza ibrokholiIngumthombo we-vitamin A, i-vitamin C kunye ne-calcium.

• i-cereal bran

I-Cereal bran, ecebileyo kwi-phenolic acids, iyanciphisa i-cholesterol. Ngaxeshanye prebiotic kukutya.

• cherry

cherryInezibonelelo ezinjengokuthintela umhlaza, ukudambisa isifo samathambo kunye neentlungu zegout, kunye nokunciphisa ukulahleka kwenkumbulo. Ikwatyebile kwii-antioxidants.

• iitumato

iitumatoYenye yemifuno elwa ne-antioxidant elwa nezifo ezahlukeneyo, kubandakanya nesifo sentliziyo, ukwaliwa komzimba nezinto ezithile, izifo zamehlo kunye nezinye iintlobo zomhlaza.

• coffee

Ikofu iqulethe i-phenolic acid. Ukusela ikofu ngaphandle kokufaka iswekile eninzi kwaye ngokumodareyitha kunceda ukukhusela i-Parkinson kunye nomhlaza wekoloni.

• Icranberry

Iqulethe iprocyanidins icranberry Isebenza ngokuchasene nosulelo lomgudu womchamo. Inceda ukuthintela isifo sentliziyo kunye nokuphazamiseka kwengqondo.

• Itshokholethi emnyama

Itshokholethi emnyama Ineenzuzo ezininzi zempilo. Isityebi kwi-iron, i-calcium, i-potassium kunye neevithamini ezininzi. Ukhetha ukutya itshokolethi emnyama nge 70% yekoko.

•  Iti eluhlaza

Iti eluhlaza Iqulethe i-polyphenol antioxidants. Isetyenziswe kumayeza aseTshayina amawaka eminyaka ngenxa yeempawu zayo zonyango. Uphononongo lubonise ukuba iti eluhlaza iyeka ukuphuhliswa kweeseli zomhlaza kwaye inciphisa i-cholesterol.

• orange

orange Iqulethe i-hesperidin eninzi (i-flavonoid eyongeza umbala kunye nencasa kwiziqhamo zesitrasi) kunye ne-vitamin C. I-Hesperidin isitshixo sentliziyo ephilileyo.

• yeepesika

yeepesika Iqulethe i-epicatechin (i-flavonoid enentliziyo enempilo) kunye ne-phenolic acid. Ibonelela nge-A, C kunye ne-beta-carotene.

• erik

Iqulethe i-epicatechin kunye ne-phenolic acids erikibonisa iimpawu ezifanayo kunye nepesika.

• raspberry

Esi siqhamo simnandi sine-anthocyanins kunye ne-ellagic acid enceda ukukhusela umhlaza.

• Imidiliya ebomvu

Iqulethe i-anthocyanins kunye ne-phenolic acids, iidiliya ezibomvu ziqulethe i-flavonoids yokulwa nomhlaza. Umdiliya resveratrol Iqulethe ikhompawundi ebizwa

• Itswele elibomvu

I-anyanisi ebomvu engaphezulu kune-anyanisi emhlophe iquercetin (i-pigment yekhemikhali esebenzayo ekuthinteleni umhlaza).

• isipinatshi

Isixa se-polyphenol antioxidants kule mifuno siphezulu.

• Çilek

ÇilekIsityebi kwi-anthocyanins kunye ne-ellagic acid. Isebenza kakuhle ekulweni nezifo ezininzi ezifana nesifo senhliziyo kunye neziphene zokuzalwa. 

Umxholo we-Antioxidant wokutya

Umxholo we-antioxidant ekutyeni ulinganiswa ngexabiso le-ORAC. I-ORAC, emele i-Oxygen Radical Absorance Capacity, ilinganisa umthamo opheleleyo wokutya okulwa ne-antioxidant. Ukuphakama kwexabiso, amandla amakhulu e-antioxidant. Ngoku makhe sijonge ixabiso le-ORAC lokunye ukutya kunye neziselo.

Iziqhamo ezityebileyo zeAntioxidant

• Elderberry (14.697 amanqaku e-ORAC)
• Amaqunube (9.621 amanqaku e-ORAC)
• I-artichokes ebilisiwe (ama-9.416 amanqaku e-ORAC)
• I-Strawberry (ama-5.938 amanqaku e-ORAC)
• Amaqunube (ama-5.905 amanqaku e-ORAC)
• Iidiliya ezibomvu (1.837 amanqaku e-ORAC)

Imifuno ene-Antioxidant

• Iitapile eziBakiweyo (4.649 amanqaku e-ORAC)
• Ikale eluhlaza ekrwada (1.770 amanqaku e-ORAC)
• Ibroccoli ekrwada (1.510 amanqaku e-ORAC)
• Isipinatshi esikrwada (1,513 amanqaku e-ORAC)

I-Antioxidant-rich nuts

• IiWalnuts (17.940 amanqaku e-ORAC)
• Brazil nuts (1.419 amanqaku ORAC)

Iimbotyi ezityebileyo ezine-Antioxidant kunye neenkozo

• Amazimba abomvu (14.000 amanqaku e-ORAC)
• Iimbotyi zezintso (8.606 amanqaku e-ORAC)
• Isonka esipheleleyo (1.421 amanqaku e-ORAC)

Izityalo ezityebileyo kwii-antioxidants

• I-Clove (314.446 amanqaku e-ORAC)
• ICinnamon (267.537 amanqaku e-ORAC)
• Thyme (159.277 amanqaku ORAC)
• I-Turmeric (102.700 amanqaku e-ORAC)
• Ikumin (76.800 amanqaku e-ORAC)
• Iparsley eyomileyo (74.359 amanqaku e-ORAC)
• I-Basil (i-67.553 amanqaku e-ORAC)
• Ijinja (28.811 amanqaku e-ORAC)
• Itshokholethi emnyama (20.816 amanqaku e-ORAC)

Iziselo ezityebileyo zeAntioxidant

• Iti eluhlaza (1.253 amanqaku e-ORAC)
• Iwayini ebomvu (3.607 amanqaku e-ORAC)

I-Antioxidant Supplement

I-Antioxidant supplement yenye yezongezo ezithandwayo zesondlo. Isizathu kukuba i-antioxidants ineenzuzo ezininzi njengoko kukhankanyiwe ngasentla. Ke, ngaba izongezo ze-antioxidant zisebenza njengezo zivela kwiziqhamo kunye nemifuno?

Ipilisi ye-antioxidant iqulethe iifom ezigxininisiweyo, ezizizinto ezizinzisa i-radicals yamahhala. Imizimba yethu ngokwemvelo ivelisa iiradicals zasimahla ngelixa sizilolonga kwaye sityiswa. Iikhemikhali zemizi-mveliso ezifana nokuvezwa kwe-UV, ungcoliseko lomoya, umsi wecuba kunye nezibulali-zinambuzane, kunye nezinto zokusingqongileyo zikwayimithombo yeeradicals zasimahla. 

Ukuba iiradicals zasimahla zidlula amandla emizimba yethu ukuzilawula, uxinzelelo lwe-oxidative Imeko ebizwa Ngokuhamba kwexesha, oku kunegalelo kuphuhliso lwezifo ezahlukahlukeneyo, kuquka umhlaza.

IiVithamini A, C kunye ne-E, ezinceda ukulawula ii-radicals zamahhala emzimbeni wethu, kunye selenium iminerali. Izongezo ziqulethe i-70-1,660% yexabiso lemihla ngemihla (i-DV) yezi zondlo ezibalulekileyo.

Ukusebenzisa izongezo ze-antioxidant kuthintela umonakalo kwiiseli zomzimba ngeeradicals zamahhala. Nangona kunjalo, ukuthatha izixa ezikhulu kunokwenza okwahlukileyo.

Isongezo seAntioxidant siyingozi

Ukuthatha iidosi eziphezulu zezongezo ze-antioxidant kwenza umonakalo omkhulu kunokulunga.

• Yehlisa ukusebenza komthambo

Imizimba yethu ngokwemvelo ivelisa iiradicals zasimahla njengemveliso ye-metabolism yamandla ngexesha lokuzilolonga. Ukuba usebenza nzima kwaye ixesha elide, umzimba uvelisa i-radicals yamahhala. Ngenxa yokuba i-radicals yamahhala inokubangela ukudinwa kwemisipha kunye nomonakalo, kucingelwa ukuba ukuthatha izongezelelo kunokuphazamisa iziphumo ezinobungozi, ngaloo ndlela kuphuculwe ukusebenza komthambo. Kodwa uphando oluninzi lubonise ukuba ukuthatha iipilisi ze-antioxidant-ingakumbi iivithamini C kunye no-E-kuchaphazela ukuguquguquka komzimba ukwenza umthambo kwaye kunokude kukhanyele ezinye zeenzuzo zempilo ezinxulumene nomthambo. 

• Yandisa ingozi yomhlaza

Kuyaziwa ukuba uxinzelelo lwe-oxidative olubangelwa yi-radicals yamahhala kwiiseli zomzimba yinto ebalulekileyo ekuphuhliseni umhlaza. Kuba i-antioxidants yenza i-radicals yasimahla, inciphisa umngcipheko wokuba nomhlaza. Kakade ke, xa kuthathwa ngokwemvelo. Nangona kunjalo, uphando lubonise ukuba ukusetyenziswa kwezongezelelo ze-antioxidant akuwehlisi umngcipheko weentlobo ezininzi zomhlaza kwaye kunokunyusa umngcipheko weminye imihlaza.

Fumana i-antioxidants ekutyeni

Kusempilweni ukufumana i-antioxidants ekutyeni. Konke ukutya kuqulethe izixa ezahlukeneyo ze-antioxidants. Ngoko ke, yitya yonke into yokutya ukuze ufumane ukutya okunokulinganisela.

iqanda Iimveliso zezilwanyana ezinje ngobisi kunye neemveliso zobisi nazo zine-antioxidants, kodwa ukutya okusekwe kwizityalo kuphezulu kakhulu kwi-antioxidants.

Indlela yokugcina i-antioxidant inqanaba lokutya?

Ukupheka ukutya kuguqula umxholo we-antioxidant ekutyeni. Ezinye iindlela zokupheka nazo zineempembelelo ezahlukeneyo kumanqanaba e-antioxidant.

Abaphandi baye bafumanisa ukuba i-stir-frying inceda ukugcina amanqanaba e-antioxidant. Ukubilisa kunye ne-steaming kufunyenwe kubangela ukwehla okubalulekileyo kumanqanaba e-antioxidant.

Ezinye iivithamini ze-antioxidant zilahlekile ngakumbi ngakumbi ngexesha lokupheka. Umzekelo; I-Vitamin C yivithamini enyibilikayo emanzini. Ngoko ke, ukupheka ukutya emanzini ngeendlela ezifana nokubilisa kunokubangela ukunciphisa okukhulu kakhulu kumxholo we-antioxidant.

Kodwa akuzona zonke iikhompawundi kuluhlu lwe-antioxidant ezichaphazelekayo ngendlela efanayo ngokupheka. Ngokomzekelo, kolunye uhlolisiso kwafunyaniswa ukuba ukutya iitumato eziphekwe kwioli yomnquma kwandisa umlinganiselo we-lycopene egazini ukuya kutsho kuma-82 ekhulwini. Ngokufanayo, iminqathe epanini eqhotsiweyo ibonakala yonyusa kakhulu ukufunxa kwe-beta-carotene.

Yeyiphi eyona antioxidant inamandla?

I-Glutathione (indibaniselwano yee-amino acids ezintathu) yi-antioxidant enamandla eyenziwa yimizimba yethu. Inceda ukukhusela umonakalo weselula kwaye ibonise iimpawu ezichasayo zokuguga. I-Vitamin E yeyona antioxidant inamandla kwindalo.

Zingaphi ii-antioxidants esizifunayo yonke imihla?

Akukho kuthathwa kucetyiswayo kumthamo we-antioxidant njengoko kulinganiswe ngexabiso le-ORAC. Nangona kunjalo, ukuthathwa ngokufanelekileyo kwe-3000-5000 ORAC kuthathwa njengekhuselekile.

Ukushwankathela;

Ii-Antioxidants zizixhobo zendalo ezilwa neeradicals zamahhala kunye nokuthintela uxinzelelo lwe-oxidative olubangelwa yi-radicals yamahhala. Ifumaneka kakhulu kwimifuno kunye neziqhamo. Ukutya okuqukethe i-antioxidants ngama-apula, ama-blackberries, i-blueberries, i-cherry, i-cranberries, i-oranges, i-peach plums, i-raspberries, iidiliya ezibomvu, i-strawberries, isipinashi, i-broccoli, i-tomato, i-anyanisi ebomvu, iklabishi, i-tea eluhlaza, itiye emnyama kunye nekhofi. Ukutya ukutya okune-antioxidant okutyebileyo konyusa amandla omzimba, kuphucula impilo yentliziyo, kulibazisa iimpawu zokuguga, kukhusela impilo yamehlo kwaye kuthintele umhlaza.

Nangona kukho izongezo ze-antioxidant kwimarike, eyona ndlela ikhuselekileyo yokufumana i-antioxidants kukutya iziqhamo kunye nemifuno eninzi.

Kuyimfuneko ukuba utye ukutya okuqulethe i-antioxidants yonke imihla. Ngale ndlela, kuya kuba lula kakhulu ukukhusela izifo. Kukwatshiwo ukuba bandise ubomi. Ukuba udla ukutya okulwa ne-antioxidant yonke imihla, awukwazi ukuphila ngonaphakade, kodwa ukusetyenziswa rhoqo kuya kubangela ukunxiba okuncinci emzimbeni kunye nokulibazisa iimpawu zokuguga.

Umthombo: 1, 2, 3