Iyini i-antioxidant? Ukudla okunempilo okungu-20 okunama-antioxidants

Ama-Antioxidants yizinto zemvelo ezivimbela noma ezibambezele ukulimala kwamangqamuzana okubangelwa i-oxidation. Phakathi kokudla okuqukethe ama-antioxidants, izithelo ezifana ne-apula, i-blackberry, i-blueberry, i-cherry, i-cranberry, i-orange, i-peach plum, i-raspberry, amagilebhisi abomvu, i-strawberry; imifino efana nesipinashi, i-broccoli, utamatisi, u-anyanisi obomvu, iklabishi neziphuzo ezifana netiye eliluhlaza, itiye elimnyama, ikhofi. Imithombo engcono kakhulu yama-antioxidants yimifino nezithelo. Ukudla ukudla okune-antioxidant kuqinisa amasosha omzimba futhi kwandise ukuphila.

Iyini i-Antioxidant?

Ukuze uqonde ukuthi kusho ukuthini i-antioxidant, kubalulekile ukuqala kusukela ezingeni lamangqamuzana. 

Njengoba wazi, zonke izinto ezisemkhathini zenziwe ngama-athomu. Ama-athomu yizinhlanganisela ezakhiwe yiqembu lama-electron azungeza i-nucleus equkethe ama-proton nama-neutron. Ama-Proton (amabhola abomvu) ku-nucleus aphethe ishaja ephozithivu (+), kanti amabhola aluhlaza ama-electron aphethe ishaje eyinegethivu (-). Lapho ama-athomu amabili noma ngaphezulu ehlangana ndawonye, ​​aba yilokho esiwazi njengama-molecule.

Umzimba womuntu wakhiwe ngezinto ezinjengamaprotheni, amafutha kanye ne-DNA, futhi lawa ngokuyisisekelo amamolekyuli nje amakhulu anamashumi, amakhulu noma izinkulungwane zama-athomu ahlanganiswe ndawonye. Abantu nezinye izinto eziphilayo bagcina izakhiwo zabo kanye nemisebenzi yabo ngokusabela kwamakhemikhali. Konke ukusabela kwamakhemikhali okudingekayo ukuze kuqhubeke ukuphila kubizwa ngokuthi i-metabolism. 

Kulokhu kusabela kwamakhemikhali, ama-molecule amakhulu ahlukaniswa abe ama-molecule amancane futhi ama-molecule amancane ahlelwe abe ama-molecule amakhulu. Ukuze i-molecule izinze, kufanele ibe nenani elifanele lama-electron. Uma i-molecule ilahlekelwa i-electron, iba i-radical yamahhala. 

Ama-radicals amahhala awazinzile, ama-molecule ashajwe ngogesi kumaseli angasabela futhi alimaze amanye ama-molecule (njenge-DNA). Bangakwazi nokudala ukusabela kweketango lapho ama-molecule abawalimazayo eba ama-radicals mahhala. Uma i-molecule ilahlekelwa i-electron futhi iba yi-radical yamahhala, i-molecule ye-antioxidant iyangena futhi iyinciphise ngokukhululekile, ikhiphe i-electron. Banikela ngama-electron kuma-radicals mahhala abenza bangabi namandla futhi abavimbele ekulimazeni.

I-Antioxidant Yenzani?

Ama-Antioxidants, anenzuzo kakhulu empilweni yethu, aqinisa amasosha omzimba. Iphinde inciphise ama-radicals mahhala futhi inciphise ukucindezeleka okwenziwe nge-oxidative. Ivimbela ukulimala kwe-DNA okungenzeka kumaseli.

Ama-radicals wamahhala ahlala akheka kumetabolism. Ngaphandle kwama-antioxidants, abhubhisa imizimba yethu ngokushesha okukhulu. 

Nokho, ama-radicals mahhala nawo anemisebenzi ebalulekile edingekayo ukuze siphile. Ngokwesibonelo, amasosha omzimba asebenzisa ama-radicals mahhala ukuze abulale amagciwane azama ukusithelela. Njengezinto eziningi ezisemzimbeni, esikudingayo ukulinganisela. Njengokugcina inani lama-radicals mahhala lilawulwa ngenani lama-antioxidants…

Uma lokhu kubhalansi kuphazamiseka, izinto ziqala ukungahambi kahle. Lapho ama-radicals wamahhala edlula ama-antioxidants, isimo esibizwa ngokuthi i-oxidative stress senzeka. Ukucindezeleka kwe-oxidative Ngalesi sikhathi, ama-molecule abalulekile omzimba angalimala kakhulu, ngezinye izikhathi abangele nokufa kwamangqamuzana.

Izici eziningi zokucindezeleka kanye nemikhuba yokuphila kwandisa ngokweqile ukwakheka kwama-radicals mahhala. Izimo ezibangela ukucindezelwa kwe-oxidative zihlanganisa: 

• Ukungcoliswa komoya
• Ukubhema
• Ukusetshenziswa kotshwala
• ubuthi
• izinga likashukela wegazi eliphezulu
• Ukusetshenziswa kwe-polyunsaturated fatty acids
• Imisebe ngenxa yokushiswa yilanga ngokweqile
• Izifo ezidluliselwa ngamagciwane, isikhunta noma amagciwane
• Ukudla ngokweqile kwe-iron, i-magnesium, ithusi noma i-zinc
• I-oxygen encane kakhulu emzimbeni
• I-oxygen eningi kakhulu emzimbeni
• Ukuvivinya umzimba okujulile futhi isikhathi eside kubangela ukulimala kwezicubu

Ukucindezeleka kwe-oxidative yesikhathi eside kwandisa ingozi yezimo zempilo ezimbi njengesifo senhliziyo kanye nezinhlobo ezithile zomdlavuza. Kucatshangwa futhi ukuthi kunesandla ekugugeni. Ngenxa yokucindezeleka okwenziwe nge-oxidative, izifo ezifana nalezi:

• Emehlweni - Ibangela ulwelwesi lwama-macular kanye nokonakala kwe-macular.
• Enhliziyweni - Ibangela umfutho wegazi ophezulu kanye nokuhluleka kwenhliziyo.
• Ebuchosheni - kubangela isifo i-Alzheimer kanye nesifo sikaParkinson.
• Emalungeni - Ibangela isifo samathambo.
• Emaphashini - kubangela isifuba somoya kanye ne-bronchitis engapheli.
• Ezinsoni - Ibangela ukungasebenzi kwezinso.

Kungani ama-antioxidants ebalulekile?

Ama-Antioxidants aqinisekisa ukusinda kwazo zonke izinto eziphilayo. Balwa nama-radicals mahhala abeka impilo yethu engcupheni. Umzimba womuntu ukhiqiza ama-antioxidants awo, isibonelo i-glutathioneliyakhiqiza. 

Izitshalo, izilwane, kanye nazo zonke ezinye izinhlobo zokuphila zinokuzivikela kwazo ngokumelene nama-radicals mahhala kanye nomonakalo we-oxidative obangelwa yiwo. Ngakho-ke, ama-antioxidants atholakala cishe kukho konke ukudla kwezitshalo nezilwane. 

Kubalulekile ukuthola ama-antioxidants ekudleni. Eqinisweni, ukuphila kwethu kuncike kwamanye ama-antioxidants, isibonelo; Kuncike ekuthathweni kwe-vitamin C kanye ne-vitamin E. Izitshalo ziwumthombo ocebile kulokhu. Imikhiqizo yenyama nenhlanzi nayo iqukethe ama-antioxidants, kodwa ngamanani amancane kunezithelo nemifino. ikhabeIne-antioxidant enamandla kakhulu.

Izinhlobo zama-Antioxidants

Ama-Antioxidants ahlolwa ngamaqembu amathathu njengama-phytochemicals, amavithamini nama-enzyme. Iqembu ngalinye linamaqembu amancane. Izinhlobo zama-antioxidants yilezi:

• Amakhemikhali e-Phytochemicals

Ama-Phytochemicals angamakhemikhali asekelwe ezitshalweni, amanye awo angama-antioxidants anamandla kakhulu. Ziyachuma ukusiza izitshalo zivumelane nokuchayeka ekukhanyeni kwe-ultraviolet nobunye ubuthi bemvelo. Ukuwadla ezitshalweni kuzuzisa umzimba wethu. Izibonelo zama-phytochemicals; Ama-carotenoids, ama-saponins, ama-polyphenols, ama-phenolic acid, ama-flavonoids anganikezwa.

• Amavithamini

Umzimba wethu uthatha amanye amavithamini ezithelweni nemifino bese ukhiqiza amanye awo ngokwawo. amavithamini e-antioxidant; Kanye novithamini A, uvithamini C, uvithamini E kanye novithamini D yi-coenzyme Q10.

• enzyme

Ama-enzyme ayizinhlobo zama-antioxidant esizikhiqiza emzimbeni wethu ngamaprotheni namaminerali esiwadla ngokudla kwethu kwansuku zonke. Ngokwesibonelo; i-superoxide dismutase (SOD), i-glutathione peroxidase, i-glutathione reductase kanye ne-catalase.

Izinzuzo ze-Antioxidant

• Ilwa nengcindezi ye-oxidative

I-oxidation yinqubo yemvelo. Ukudla okuqukethe ama-antioxidants Ukudla kuvikela kuma-radicals mahhala asezingeni eliphansi adala ingcindezi ye-oxidative.

• Ivimbela ukuvuvukala

Ama-Antioxidants anciphisa ukuvuvukala. I-Alpha lipoic acidInezici zokulwa nokuvuvukala ezikhulisa ukujikeleza kwegazi. Ngale ndlela, kusiza ukunciphisa induna nemibimbi esikhumbeni.

• Inikeza ukuqiniswa kwesikhumba

Ama-Antioxidants abuyisela emuva imiphumela yokuguga kwesikhumba. Igcina impilo yesikhumba futhi isiza ukuvuselela amaseli. I-antioxidant efana ne-coenzyme Q-10 isetshenziswa emikhiqizweni yobuhle ukunciphisa imibimbi yobuso.

• Ikhulula izibazi

Ama-Antioxidants asiza ukuphulukisa izicubu ezibomvu endaweni yobuso.

• Ilungisa umonakalo welanga

Ama-Antioxidants afana ne-selenium, uvithamini C, novithamini E avikela ekulimaleni kwesikhumba okubangelwa ilanga. Imisebe yelanga ye-UV ingalimaza amangqamuzana esikhumba emzimbeni wethu. Ukulimala kwelanga kwenza isikhumba sibe buthuntu.

Ama-Antioxidants asiza ukugeleza kwegazi futhi akhuthaze ukukhula kwamangqamuzana amasha. Lokhu kusiza isikhumba sibukeke sisebasha futhi sikhazimula. Imikhiqizo yokunakekelwa kwesikhumba njengezihlanzi kanye nama-moisturizers nayo iqukethe inani elihle lama-antioxidants.

• Yehlisa izimpawu zokuguga njengemibimbi

Ama-Antioxidants nawo anezinzuzo esikhumbeni. Yandisa ijubane lesistimu yokulungisa isikhumba, ibushelelezi isikhumba futhi ivimbele ukulimala kwesikhumba. Amavithamini e-antioxidant asebenzayo kulokhu amavithamini C no-E.

• Ivikela ezifweni zenhliziyo

Ama-Antioxidants avikela izifo zenhliziyo njengoba egcina izinga le-radical yamahhala emzimbeni wethu lilingana.

• Ivimbela umdlavuza

Ama-antioxidants Isebenza ngempumelelo ekuvimbeleni umdlavuza. Ngoba ama-radicals mahhala alimaza umzimba, abangele umdlavuza.

• Kuwusizo empilweni yezinwele

Enye yezindawo zesenzo sama-antioxidants impilo yezinwele. Ukuze unikeze izinzuzo ze-antioxidant ezinweleni, ungenza okulandelayo: Faka itiye eliluhlaza elishisayo ekhanda lakho. Phisa izikhwama ezimbili zetiye eliluhlaza engilazini yamanzi. Yiyeke esikhumbeni ihora lonke bese uyigeza. Itiye elihlaza, ukulahlekelwa izinweleInezinzuzo ze-antioxidant ezisiza ukuvimbela

• Isheshisa ukujikeleza kwegazi

Ama-Antioxidants, ikakhulukazi etiyeni eliluhlaza, asheshisa ukujikeleza kwegazi futhi enze kahle imetabolism yeseli. induna yesikhumba, induna futhi iwusizo ekuvikeleni imibimbi.

• Ithuthukisa inkumbulo

Ama-Antioxidants athuthukisa inkumbulo futhi anciphise ingozi yokuwohloka komqondo. Iphinde ithuthukise impilo yemithambo yegazi. Yandisa umoya-mpilo kanye nokulethwa kwezakhi ebuchosheni.

Ama-Antioxidants asebenza njengabalamuleli ohlelweni lwezinzwa oluphakathi. Ngakho-ke, kuvimbela ukuvuvukala futhi kuqinise impilo yengqondo.  

• Isebenza ngempumelelo ekwelapheni i-arthritis

Kuyaziwa ukuthi ama-antioxidants abalulekile ekwelapheni i-arthritis. Ucwaningo olulodwa lwathola ukuthi ukungenelela kwe-antioxidant kungathuthukisa izimpawu zomtholampilo ze-rheumatoid arthritis futhi kunikeze impumuzo. Lokhu kungenxa yokuthi ama-antioxidants avimbela ukuvuvukala.

• Kuwusizo empilweni yamehlo

Amavithamini aphezulu e-antioxidant, ahlobene neminyaka ukuwohloka kwe-macular kanye nezinye izinkinga zokubona ekuthuthukeni nasekuzibuyiseleni emuva. Kulokhu, ngempumelelo i-lutein ne-zeaxanthin ama-antioxidants.

• Kuqinisa amasosha omzimba

Siyazi ukuthi ukudla izithelo nemifino kuqinisa amasosha omzimba. Ama-Antioxidants afana namavithamini A, C, E kanye ne-carotenoids aqinisa ukuzivikela.

• Kuzuzisa impilo yesibindi

Izinkinga zesibindi zivame ukwenzeka lapho isitho singaphansi kokucindezeleka okukhulu kwe-oxidative. Yilapho ama-antioxidants engena khona. Igcina umsebenzi wesibindi ovamile futhi ibuyisela umsebenzi wayo.

• Yandisa inzalo

Izifundo ngalesi sihloko zilinganiselwe. Nokho, olunye ucwaningo luphawula ukuthi ama-antioxidants afana namavithamini C, E, i-zinc ne-selenium athuthukisa ikhwalithi yesidoda nokuzala.

• Yelapha ukutheleleka komgudu womchamo

Ucwaningo luye lwabonisa ukuthi ukutheleleka kwe-urinary tract kungaholela ekucindezelekeni kwe-oxidative kanye nokuncipha kwama-enzyme e-antioxidant. Ngakho-ke, i-antioxidant supplementation ithuthukisa isimo.

Izithelo ezifana nama-strawberries nama-cranberries izifo zomgudu womchamo Uyaziwa ngokulwa. Ama-antioxidants asesithelweni anciphisa ukucindezeleka kwe-oxidative nokuvuvukala. Kuyasiza ukubopha i-iron emchameni, ivimbele ukuthi ingaqali ukukhula kwamagciwane.

• Kuhle empilweni yezinso

Ucwaningo oluningi luye lwabonisa ukuthi i-antioxidant supplementation ibambezela ukuqhubeka kwesifo sezinso esingamahlalakhona. Ama-Antioxidants ayinzuzo kakhulu kunoma ubani othola ukwelashwa kwe-dialysis.

• Kuzuzisa ababhemayo

Ucwaningo luye lwabonisa ukuthi ukudla izithelo nemifino ehlukahlukene enama-antioxidants kuvikela ababhemayo. Ingcindezi ye-oxidative iphezulu kwababhemayo. Ngakho-ke, ukusetshenziswa kwama-antioxidants kubalulekile kwababhemayo.

20 Ukudla Okunempilo Okuqukethe Ama-Antioxidants

Amanye ama-antioxidants avamile esiwadla ngokudla amavithamini C no-E, i-beta-carotene, i-lycopene, i-lutein, ne-zeaxanthin. Ukudla okuqukethe ama-antioxidants anamandla ama-strawberries, amagilebhisi, ibhilikosi, itiye eliluhlaza, amantongomane, imidumba, ummbila, isipinashi, ezisawolintshi, ama-apula, ama-kiwi, okusanhlamvu, ubisi, ikhofi, inhlanzi, inyama engenamafutha nokudla kwasolwandle.

Abacwaningi boMnyango Wezokudla eNyuvesi yaseLeeds (eNgilandi) bahlonze ukudla okungu-20 okucebe kakhulu kwe-antioxidant futhi batusa ukuthi kudliwe njalo ukuze kwandiswe isikhathi sokuphila. Ukudla okunamandla kakhulu okuqukethe i-antioxidant okuhlonzwe yilolu cwaningo yilezi:

• Elma

Elma Ingenye yezithelo ezinothe ngama-antioxidants. Kakhulu polyphenol Iqukethe i-antioxidant ebizwa ngokuthi i-antioxidant. I-apula iqukethe ama-antioxidants aphindwe izikhathi ezingu-7 kunobhanana futhi izikhathi ezi-2 ngaphezu kwamawolintshi.

• ijikijolo

I-Blackberry ikhulula i-gout, isifo sohudo kanye nomphimbo obuhlungu. Ngoba inothile ngamavithamini e-antioxidant afana namavithamini C no-E.

I-Anthocyanin (into efaka umbala etholakala esithelweni nemifino ebomvu nensomi) kumajikijolo amnyama ilwa nama-radicals mahhala adala izifo.

• Itiye elimnyama

Itiye liqukethe inani elikhulu lenhlanganisela ebizwa ngokuthi i-theaflavin. Ngakho itiye elimnyama Kuyasiza ekuvimbeleni umdlavuza wesisu, umdlavuza wendlala yesinye kanye nomdlavuza webele.

• AmaBlueberries

AmaBlueberries Iqukethe i-anthocyanin antioxidants enikeza izithelo nemifino umbala wazo.

• broccoli

Le mifino iqukethe i-polyphenol antioxidant. Ngaphezu kwalokho broccoliIwumthombo kavithamini A, uvithamini C kanye ne-calcium.

• i-cereal bran

I-cereal bran, ecebile ngama-phenolic acid, yehlisa i-cholesterol. Ngesikhathi esifanayo i-prebiotic kungukudla.

• cherry

cherryInezinzuzo ezinjengokuvimbela umdlavuza, ukukhulula isifo sokuqaqamba kwamalunga nobuhlungu be-gout, nokunciphisa ukulahlekelwa inkumbulo. Futhi inothile ngama-antioxidants.

• utamatisi

utamatisiIngenye yemifino elwa namagciwane elwa nezifo ezahlukahlukene, okuhlanganisa nesifo senhliziyo, ukungezwani komzimba nezinto ezithile, izifo zamehlo nezinye izinhlobo zomdlavuza.

• ikhofi

Ikhofi iqukethe i-phenolic acid. Ukuphuza ikhofi ngaphandle kokwengeza ushukela omningi futhi ngokusesilinganisweni kusiza ukuvimbela umdlavuza we-Parkinson kanye nopopopo.

• I-Cranberry

Iqukethe ama-procyanidin i-Cranberry Isebenza ngempumelelo ngokumelene nezifo zomgudu womchamo. Kuyasiza ukuvimbela isifo senhliziyo nokuvinjwa kobuchopho.

• Ushokoledi omnyama

Ushokoledi omnyama Inezinzuzo eziningi zezempilo. Inothile ngensimbi, i-calcium, i-potassium namavithamini amaningi. Uncamela ukudla ushokoledi omnyama no-70% we-cocoa.

•  Itiye elihlaza

Itiye elihlaza Iqukethe i-polyphenol Antioxidants. Isetshenziswe emithi yaseShayina izinkulungwane zeminyaka ngenxa yezakhiwo zayo zokwelapha. Ucwaningo luye lwabonisa ukuthi itiye eliluhlaza limisa ukuthuthukiswa kwamangqamuzana omdlavuza futhi linciphisa i-cholesterol.

• orange

orange Iqukethe i-hesperidin eningi (i-flavonoid enezela umbala ne-flavour esithelweni esisawolintshi) kanye novithamini C. I-Hesperidin iyisihluthulelo senhliziyo enempilo.

• amapentshisi

amapentshisi Iqukethe i-epicatechin (i-flavonoid enempilo yenhliziyo) ne-phenolic acid. Ihlinzeka ngo-A, C kanye ne-beta-carotene.

• Erik

Iqukethe ama-epicatechin nama-phenolic acid erikibonisa izakhiwo ezifanayo ngepentshisi.

• raspberry

Lesi sithelo esimnandi siqukethe i-anthocyanins ne-ellagic acid esiza ukuvimbela umdlavuza.

• amagilebhusi abomvu

Aqukethe ama-anthocyanins nama-phenolic acid, amagilebhisi abomvu aqukethe ama-flavonoid okulwa nomdlavuza. Amagilebhisi umagazine Iqukethe inhlanganisela ebizwa ngokuthi

• U-anyanisi obomvu

U-anyanisi obomvu ongaphezu kuka-anyanisi omhlophe i-quercetin (i-pigment yamakhemikhali ephumelelayo ekuvimbeleni umdlavuza).

• Spinach

Inani lama-antioxidants e-polyphenol kule mifino liphezulu.

• strawberry

strawberryIcebile ngama-anthocyanins kanye ne-ellagic acid. Isebenza ngempumelelo ekulweni nezifo eziningi njengezifo zenhliziyo kanye nokukhubazeka kokuzalwa. 

Okuqukethwe Kwe-Antioxidant Kokudla

Okuqukethwe kwe-antioxidant ekudleni kukalwa ngevelu ye-ORAC. I-ORAC, emele i-Oxygen Radical Absorbance Capacity, ikala umthamo we-antioxidant ophelele wokudla. Lapho inani liphakeme, amandla amakhulu e-antioxidant. Manje ake sibheke inani le-ORAC lokunye ukudla neziphuzo.

Izithelo ezinothe nge-Antioxidant

• I-Elderberry (amaphoyinti angu-14.697 ORAC)
• Amajikijolo (amaphoyinti angu-9.621 ORAC)
• Ama-artichoke abilisiwe (amaphoyinti angu-9.416 we-ORAC)
• I-Strawberry (amaphoyinti angu-5.938 ORAC)
• Amajikijolo (amaphoyinti angu-5.905 ORAC)
• Amagilebhisi abomvu (amaphoyinti angu-1.837 ORAC)

Imifino enothe nge-Antioxidant

• Amazambane abhakiwe (4.649 ORAC amaphuzu)
• I-kale eluhlaza eluhlaza (amaphoyinti angu-1.770 ORAC)
• I-broccoli eluhlaza (amaphoyinti angu-1.510 ORAC)
• Isipinashi esingahluziwe (amaphoyinti angu-1,513 ORAC)

Amantongomane anothe nge-Antioxidant

• Ama-Walnuts (amaphoyinti angu-17.940 e-ORAC)
• Amantongomane ase-Brazil (1.419 amaphuzu e-ORAC)

Imifino nezinhlamvu ezinothe nge-Antioxidant

• Amabele abomvu (amaphoyinti angu-14.000 ORAC)
• Ubhontshisi wezinso (8.606 ORAC amaphuzu)
• Isinkwa se-whole-grain (amaphoyinti angu-1.421 ORAC)

Izitshalo ezinothe ngama-antioxidants

• I-clove (314.446 amaphuzu e-ORAC)
• I-Cinnamon (amaphoyinti angu-267.537 ORAC)
• I-Thyme (amaphoyinti angu-159.277 ORAC)
• I-Turmeric (amaphoyinti angu-102.700 ORAC)
• Ikhumini (76.800 ORAC amaphuzu)
• Iparsley eyomisiwe (74.359 ORAC amaphuzu)
• I-Basil (amaphoyinti angu-67.553 ORAC)
• Ujinja (amaphoyinti angu-28.811 ORAC)
• Ushokoledi omnyama (amaphoyinti angama-20.816 e-ORAC)

Iziphuzo ezinothe nge-Antioxidant

• Itiye elihlaza (amaphoyinti angu-1.253 ORAC)
• Iwayini elibomvu (3.607 ORAC amaphuzu)

Isengezo se-Antioxidant

I-Antioxidant supplement ingenye yezithako zokudla okunomsoco ezidumile. Isizathu siwukuthi ama-antioxidants anezinzuzo eziningi njengoba kushiwo ngenhla. Ngakho-ke, ingabe izithasiselo ze-antioxidant ziyasebenza njengalezo ezivela ezithelweni nemifino?

Iphilisi le-antioxidant liqukethe amafomu agxilile, okuyizinto eziqinisa ama-radicals mahhala. Imizimba yethu ngokwemvelo ikhiqiza ama-radicals mahhala ngenkathi sizivocavoca futhi sigaya. Amakhemikhali ezimboni kanye nezici zemvelo ezifana nokuchayeka kwe-UV, izinto ezingcolisa umoya, intuthu kagwayi nezibulala-zinambuzane nakho kuyimithombo yama-radicals mahhala. 

Uma ama-radicals mahhala edlula amandla omzimba wethu wokuwalawula, ukucindezeleka okwenziwe nge-oxidative Isimo esibizwa Ngokuhamba kwesikhathi, lokhu kunomthelela ekuthuthukiseni izifo ezihlukahlukene, kuhlanganise nomdlavuza.

Amavithamini A, C no-E, asiza ukulawula ama-radicals mahhala emzimbeni wethu, futhi selenium amaminerali. Izithasiselo ziqukethe u-70-1,660% yenani lansuku zonke (DV) lalezi misoco ebalulekile.

Ukusebenzisa izithasiselo ze-antioxidant kuvimbela ukulimala kwamaseli omzimba ngama-radicals mahhala. Nokho, ukuthatha amanani amakhulu kungenza okuphambene.

I-Antioxidant supplement iyalimaza

Ukuthatha imithamo ephezulu yezithako ze-antioxidant kwenza umonakalo omkhulu kunokuhle.

• Yehlisa ukusebenza kokuzivocavoca

Imizimba yethu ngokwemvelo ikhiqiza ama-radicals mahhala njenge-byproduct of energy metabolism ngesikhathi sokuzivocavoca. Uma uzivocavoca kakhudlwana futhi isikhathi eside, umzimba ukhiqiza ama-radicals mahhala. Ngenxa yokuthi ama-radicals wamahhala angaba nomthelela ekukhathaleni nasekulimeni kwemisipha, kucatshangwa ukuthi ukuthatha izithasiselo kungalimaza imiphumela eyingozi, ngaleyo ndlela kuthuthukise ukusebenza kokuzivocavoca. Kodwa ucwaningo oluningi luye lwabonisa ukuthi ukuphuza amaphilisi e-antioxidant—ikakhulukazi amavithamini C no-E—kuthinta ukuzivumelanisa nezimo komzimba nokuzivocavoca futhi kungadelela ngisho nezinzuzo ezithile zezempilo ezihlobene nokuzivocavoca. 

• Yandisa ingozi yomdlavuza

Kuyaziwa ukuthi ukucindezeleka okwenziwe nge-oxidative okubangelwa ama-radicals mahhala kumaseli omzimba kuyisici esibalulekile ekuthuthukiseni umdlavuza. Njengoba ama-antioxidants enciphisa ama-radicals mahhala, anciphisa ingozi yokuba nomdlavuza. Yiqiniso, lapho kuthathwa ngokwemvelo. Nokho, ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwezithako ezilwa namagciwane akuwehlisi ubungozi bezinhlobo eziningi zomdlavuza futhi kungase kwandise ngisho nengozi yeminye imidlavuza.

Thola ama-antioxidants ekudleni

Kunempilo ukuthola ama-antioxidants ekudleni. Konke ukudla kuqukethe amanani ahlukene ama-antioxidants ahlukene. Ngakho-ke, yidla konke ukudla ukuze uthole ukudla okulinganiselayo.

iqanda Imikhiqizo yezilwane efana nobisi nemikhiqizo yobisi nayo iqukethe ama-antioxidants, kodwa ukudla okusekelwe ezitshalweni kuphezulu kakhulu kuma-antioxidants.

Ungagcina kanjani izinga le-antioxidant lokudla?

Ukupheka ukudla kushintsha okuqukethwe kwe-antioxidant ekudleni. Ezinye izindlela zokupheka nazo zinemiphumela ehlukile emazingeni e-antioxidant.

Abacwaningi banqume ukuthi ukuthosa kusiza ukugcina amazinga e-antioxidant. Ukubilisa nokushunqisa kuye kwatholakala kubangela ukwehla okukhulu kumazinga e-antioxidant.

Amanye amavithamini e-antioxidant alahleka kakhulu ikakhulukazi ngesikhathi sokupheka. Ngokwesibonelo; I-Vitamin C iyivithamini encibilikayo emanzini. Ngakho-ke, ukupheka ukudla emanzini ngezindlela ezinjengokubilisa kungabangela ukunciphisa okukhulu kakhulu kokuqukethwe kwe-antioxidant.

Kodwa akuwona wonke ama-compounds ohlwini lwe-antioxidant athintekayo ngendlela efanayo ngokupheka. Ngokwesibonelo, olunye ucwaningo lwathola ukuthi ukudla utamatisi ophekwe ngamafutha omnqumo kwandisa izinga le-lycopene egazini ngamaphesenti angu-82. Ngokufanayo, izaqathi ezithosiwe zibonakala zikhuphula kakhulu ukumuncwa kwe-beta-carotene.

Iyiphi i-antioxidant enamandla kakhulu?

I-Glutathione (inhlanganisela yama-amino acid amathathu) iyi-antioxidant enamandla ekhiqizwa imizimba yethu. Isiza ukuvikela ukulimala kwamaselula futhi ibonise izakhiwo zokulwa nokuguga. I-Vitamin E iyi-antioxidant enamandla kakhulu emvelweni.

Mangaki ama-antioxidants esiwadinga nsuku zonke?

Akukho ukudla okunconyiwe komthamo we-antioxidant njengoba kulinganiswa ivelu ye-ORAC. Nokho, ukuthathwa okuphelele kwe-3000-5000 ORAC kuthathwa njengokuphephile.

Ukufingqa;

Ama-Antioxidants ayizinhlanganisela zemvelo ezilwa nama-radicals mahhala futhi avimbele ukucindezeleka okwenziwe nge-oxidative okubangelwa ama-radicals mahhala. Itholakala kakhulu emifino nasezithelo. Ukudla okuqukethe ama-antioxidants ama-apula, amajikijolo, ama-blueberries, ama-cherry, ama-cranberries, amawolintshi, ama-peach plums, ama-raspberries, amagilebhisi abomvu, ama-strawberries, isipinashi, i-broccoli, utamatisi, u-anyanisi obomvu, iklabishi, itiye eliluhlaza, itiye elimnyama nekhofi. Ukudla ukudla okune-antioxidant kuqinisa amasosha omzimba, kuthuthukisa impilo yenhliziyo, kubambezeleka izimpawu zokuguga, kuvikela impilo yamehlo futhi kuvimbele umdlavuza.

Nakuba kunezithako ze-antioxidant emakethe, indlela ephephile yokuthola ama-antioxidants ukudla izithelo nemifino eminingi.

Kuyadingeka ukuthi udle ukudla okuqukethe ama-antioxidants nsuku zonke. Ngale ndlela, kuyoba lula kakhulu ukuvimbela izifo. Kuze kuthiwe kwandisa impilo. Uma udla ukudla okulwa ne-antioxidant nsuku zonke, ungase ungaphili phakade, kodwa ukusetshenziswa njalo kuzobangela ukuguga okuncane emzimbeni futhi kubambezele izimpawu zokuguga.

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