So ɛtɔ mmere bi a wote nka sɛ woabrɛ anaasɛ wo honam ani reyɛ anyin ntɛmntɛm? So woasusuw nea enti a ɛba saa no ho pɛn? Nokwarem no, ɔko kɛse bi rekɔ so wɔ yɛn nipadua mu sekan biara, ɛwom mpo sɛ yentumi nhu de. Saa ɔko yi na ɛma yɛn akwahosan yɛ papa anaasɛ ɛyɛ bɔne. Ɛnnɛ yɛrebɛka ɔko a aniwa nhu yi ho asɛm, a wɔfrɛ no oxidative stress wɔ nnuruyɛ mu.
Sɛ yɛbɛka no tiawa a, dɛn ne oxidative stress?
Eyi yɛ mmerɛw yiye sɛ yɛbɛte ase. Fa no sɛ akuw abien a ɛne wɔn ho wɔn ho di asi wɔ wo nipadua mu. Kuw biako ne free radicals . Kuw foforo no ne nnuru a ɛko tia ɔyare mmoawa .
Sɛ yɛbɛka no tiawa a, oxidative stress ne bere a akuw abien yi kari pɛ no sɛe, na free radicals dodow kɔ soro na antioxidants dodow so tew. Te sɛ ɔsɛe a ɛba wɔ ɔko mu bere a nnipa bɔne no dɔɔso na nnipa pa so tew no, saa ara na saa free radicals yi fi ase sɛe nkwammoaa a ɛwɔ yɛn nipadua mu no. Wɔtow hyɛ yɛn nkwammoaa no afã horow a ɛho hia te sɛ srade ne protein so, na wɔsɛe wɔn dwumadi a ɛfata.
Fa no sɛ dade asinasin bi a ɛreyɛ nkannare bere a ɛda owia mu no. Ɛno nso yɛ oxidation. Saa adeyɛ koro yi ara kɔ so wɔ yɛn nipadua mu, a wɔfrɛ no oxidative stress. Ɛma yɛn nkwammoaa no "yɛ nkannare."
Ɔko a ɛda free radicals ne antioxidants ntam
Sɛ yɛbɛte saa asɛm yi ase yiye a, momma yɛnhwɛ nnipa a wɔwɔ akuw abien yi mu.
Henanom ne saa nnipa bɔne a wɔfrɛ wɔn free radicals yi?
Ɛnyɛ bere nyinaa na free radicals yɛ bɔne. Wɔyɛ no sɛ nneɛma a efi nneɛma a ɛkɔ so daa wɔ yɛn nipadua mu mu ba, titiriw bere a yɛdan aduan a yedi no ma ɛbɛyɛ ahoɔden no. Yɛn nipadua mu tumi a ɛko tia nyarewa no nso hia saa free radicals yi bi na atumi ako atia nyarewa. Ɔhaw no fi ase bere a wɔdɔɔso dodo no.
Saa free radicals yi yɛ nneɛma nketenkete a entumi nnyina koraa. Wɔ nnuruyɛ mu no, wonni ɛlɛtrɔnik. Enti sɛnea ɛbɛyɛ a wobegyina pintinn no, wofi ase wia ɛlɛtrɔnik fi nkwammoaa a ɛte apɔw a atwa wɔn ho ahyia no mu te sɛ kraman. Sɛ wowia ɛlɛtrɔnik bi fi nkwammoaa a ɛte apɔw mu a, saa nkwammoaa no nso ntumi nnyina na ɛsɛe. Wɔ saa kwan yi so no, te sɛ nkɔnsɔnkɔnsɔn mu adeyɛ no, nkwammoaa fi ase sɛe mmiako mmiako.
Fa no sɛ obi a ɔyɛ basabasa wɔ abɔnten so. Sɛ ne sika sa a, ogye sika fi obi a ne ho nni asɛm nkyɛn. Afei saa onipa no bɛyɛ obi a ontumi nyɛ hwee. Ɛno ne nea free radicals yɛ.
Enti henanom ne saa mmarima pa a wɔfrɛ wɔn antioxidants yi?
Eyi ne baabi a yɛn ɔbran no ba Antioxidants ne ɔbran no. Eyinom yɛ abɔde mu nneɛma a ɛwɔ nnuan a yedi mu, titiriw nnuaba ne nhabannuru.
Nea antioxidants yɛ ne sɛ wɔde electron foforo a wɔwɔ ma saa free radical a ɛyɛ ɔkwasea no. Sɛ wɔyɛ saa a, saa free radical no yɛ komm na ɛyɛ den. Afei ɛrenwia ɛlɛtrɔnik mfiri nkwammoaa a ɛte apɔw mu bio. Wɔ saa kwan yi so no, nneɛma a ɛko tia ɔyare mmoawa no ma yɛn nipadua no kari pɛ.
Ɔhaw no ne sɛ free radicals dodow a ɛwɔ yɛn nipadua mu no kɔ soro, na yenni nnuru a ɛko tia ɔyare mmoawa a ɛdɔɔso a yɛde bedi ne nyinaa ho dwuma. Ɛno ne bere a oxidative stress ba.
Ɔsɛe bɛn na saa oxidative stress yi betumi de aba yɛn nipadua so?
Nhwehwɛmufo gye di sɛ oxidative stress na ɛde tebea horow pii a enni sabea ne nea ɛma nipadua no sɛe ba. Ɛte sɛ ɔtamfo a aniwa nhu a ɔde nkakrankakra sɛe yɛn nipadua.
| Aduruyɛ mu tebea | Sɛnea oxidative stress ka |
|---|---|
| Kokoram | Free radicals sɛe DNA a ɛwɔ yɛn nkwammoaa a ɛte apɔw mu no. Saa DNA a ɛsɛe yi ma nkwammoaa mu paapae wɔ ɔkwan a ɛnteɛ so, na ɛma asiane a ɛwɔ hɔ sɛ wobenya kokoram no yɛ kɛse. |
| Koma ne Ntini mu Yare | Eyi betumi ama srade ( atherosclerosis ) akɔ yɛn mogya ntini mu, na ebetumi asiw ano. Eyi betumi ama mogya ntini a ɛde mogya kɔ koma no mu no asiw ( coronary artery disease ) na komayare aba. |
| Asaabo mu Yare | Oxidative stress a ɛkyɛ no betumi ama akuru ntini ayɛ wɔ asaabo no mu, na asɛe wɔn dwumadi. Eyi betumi ama asaabo ayɛ adwuma yiye na ɛho behia sɛ wɔyɛ dialysis mpo . |
| Ntini mu Nyarewa | Alzheimer yare ( .Eyi ne ntini mu nyarewa pii te sɛ Alzheimer yare ne Parkinson yare wɔ abusuabɔ . Eyi betumi ama tebea horow bi a ɛma amemene no mu ntini ahorow sɛe na ɛma obi kae ade ( Dementia ). |
| Ɔhome mu Nyarewa | Ebetumi aka ahurututu no na ɛde tebea horow te sɛ ayamtu ne ahurututu mu yare a enni sabea ( COPD ) aba anaasɛ ama ayɛ kɛse. |
| Ntini a Ɛma Ntini Mu Nyarewa | Free radicals boa ma ntini mu yare a ɛyɛ ɔfe a enni sabea a ɛma nkwaa hohoro na ɛyaw. |
Dɛn nti na yɛn nipadua no hwere saa kari pɛ yi?
Biribiara a ɛbɛma free radicals dodow a ɛwɔ yɛn nipadua mu no akɔ soro a ɛho nhia no betumi de eyi aba. Yɛfrɛ eyinom nneɛma a atwa yɛn ho ahyia.
- Sigaretnom ne tawanom: Eyi yɛ ɔtamfo titiriw. Nnuru pii a ɛwɔ sigaret wusiw mu no ma free radicals yɛ ntɛmntɛm wɔ yɛn nipadua mu.
- Owia a yɛde yɛn ho hyɛ mu dodo: Ultraviolet (UV) mframa a ɛwɔ owia mu no sɛe yɛn honam ani nkwammoaa na ɛma free radicals ba. Eyi ne ade titiriw a ɛde nwi a ɛyɛ nwi ne mfe a obi adi ho nsensanee ba.
- Nneɛma a atwa yɛn ho ahyia a wɔsɛe no: Nnuru a awuduru wom a wɔhome wɔ nneɛma te sɛ kar mu mframa ne adwumayɛbea wusiw mu.
- Nsã a wɔnom boro so: Sɛ wɔdan nsa wɔ yɛn nipadua mu a, free radicals pii ba.
- Adwennwen: Yiw, ɛbɛyɛ wo nwonwa. Adwennwen a ɛkyɛ nso ma free radicals a ɛba yɛn nipadua mu no yɛ kɛse.
- Aduan a ahoɔden nnim: Aduan a nnuan a wɔayɛ no yiye, asikre, ne ngo a ɛnyɛ papa pii wom a wubedi.
Mɛyɛ dɛn ahu sɛ mewɔ oxidative stress?
Eyi ne ɔfã a ɛyɛ den sen biara. Oxidative stress yɛ biribi a ɛkɔ so wɔ anifere kwan so koraa wɔ yɛn nipadua mu, wɔ microscope mpo mu. Enti ebia ɛrenna sɛnkyerɛnne biara adi wɔ mfiase no.
Nanso ɛtɔ da bi a, ebia wubehu nsɛnkyerɛnne bi. Sɛ nhwɛso no, ebia wubehu nsakrae wɔ wo honam ani esiane owia a wobɛbɔ dodo nti:
- Ntrɛwmu nketenkete ne nwi a ɛda honam ani.
- Nsonsonoe a ɛyɛ bruu (owia mu nsensanee) da adi te sɛ nea wɔahyew wo owia.
- Spider veins (mogya ntini nketenkete a wotumi hu wɔ honam ani).
Wɔ tebea afoforo mu no, bere a nneɛma a asɛe no mu ayɛ den akyi nkutoo na sɛnkyerɛnne ahorow no da adi. Sɛ nhwɛso no, sɛ srade siw mogya ntini ahorow ano a, komayare ho sɛnkyerɛnne te sɛ koko mu yaw, ahome a ɛyɛ tiaa, ne ɔbrɛ betumi aba.
Enti, sɛ wowɔ sɛnkyerɛnne bi a ɛyɛ soronko a, ɛbɛyɛ papa sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu mmom sen sɛ wubesusuw ho.
Enti, dɛn na yɛyɛ na yɛadi nkonim wɔ ɔko yi mu?
Asɛmpa no ne sɛ, nneɛma pii wɔ hɔ a yebetumi ayɛ de adi tebea yi so. Yɛn akode kɛse ne aduan a yedi. Aduan a nneɛma a ɛko tia ɔyare mmoawa pii wom te sɛ asraafo a wɔwɔ tumi a wɔko tia free radicals.
Nnuruyɛfo kamfo kyerɛ sɛ wubenya nnuru a ekum ɔyare mmoawa afi nnuan ahorow mu, na ɛnyɛ ɔkwan biako pɛ mu. Efisɛ superfood biako nkutoo ntumi nni nkonim wɔ ɔko yi mu. Nea eye sen biara fi mu ba bere a nnuru ahorow a ekum ɔyare mmoawa bom yɛ adwuma sɛ kuw no.
Nnuan a antioxidant wom a ɛnyɛ den sɛ wobehu wɔ yɛn man yi mu ni.
| Nnuru a ɛko tia ɔyare mmoawa no su | Nnuan a wɔtaa hu (ɛnyɛ den sɛ wobehu wɔ Sri Lanka) . |
|---|---|
| Vitamin C a ɛwɔ nipadua no mu | Nelli, guava, borɔdɔma, narang, lime, ɛmo (mpataa akutu), papaya, strawberry |
| Vitamin E a ɛwɔ nipadua no mu | Almond, owia-nsu aba, akutu, broccoli, atoko |
| Beta-carotene a wɔde yɛ aduru | Karɔt, ɛmo a ɛyɛ dɛ, akutu, akutu, nhabannuru a ɛyɛ ahabammono tuntum (gotu kola, bok choy), mango |
| Selenium a wɔde yɛ nneɛma | Po mu mpataa (sardine, mackerel), nkesua, akokɔ, nsenia |
| Nneɛma a ɛma flavonoids | Ti (titiriw tii a ɛyɛ ahabammono), chocolate tuntum, nnuaba, ayɛyɛde, apɔw-mu-teɛteɛ, granate akutu |
| Lycopene a wɔde yɛ aduru | Tomato (titiriw tomato a wɔanoa), nsuonwini, guava a ɛyɛ pink, papaya |
Dɛn bio na wubetumi ayɛ a ɛnyɛ aduan?
- Kwati sigaretnom koraa.
- To nsa a wonom ano hye.
- Fa aduru a ɛbɔ wo ho ban fi owia ho di dwuma bere a worekɔ abɔnten wɔ owia mu no.
- Di adwennwen ho dwuma. Nneɛma te sɛ adwennwen, yoga, ne anigyede bi a wode wo ho bɛhyɛ mu betumi aboa.
- Yɛ apɔw-mu-teɛteɛ daa.
- Da sɛnea ɛsɛ.
Wɔ tebea horow bi mu no, nnuruyɛfo betumi akamfo vitamin anaa nnuru foforo a wɔde ka aduan ho akyerɛ. Nanso w’ankasa nnom nnuru a wɔde ka aduan ho da a wunni aduruyɛ mu afotu. Ɛyɛ papa sɛ wubenya saa aduannuru yi afi abɔde mu nnuan mu.
Nkrasɛm a Wɔde Kɔ Fie
- Oxidative stress yɛ free radicals ne antioxidants a ɛnkari pɛ wɔ yɛn nipadua mu no.
- Saa tebea yi, sɛ wɔansa a, ebetumi de akwahosan ho haw pii te sɛ kokoram, komayare, asikreyare, ne onyin ntɛm aba.
- Sigaretnom, nsa, adwennwen, ne adidi a ɛmfata ma tebea yi mu yɛ den.
- Ɔkwan a eye sen biara a wobɛfa so ako atia eyi ne sɛ wubedi aduan a ɛkari pɛ a nnuaba, nhabannuru, nnuaba, ne atoko pii wom.
- Ɛdenam nsakrae nketenkete kakraa bi a wode bɛka w’asetra kwan ho (apɔw-mu-teɛteɛ, nna a ɛfata) so no, wo nso wubetumi adi nkonim wɔ ɔko a aniwa nhu yi mu na woatra ase a ahoɔden wom.
- Sɛ w’adwene mu yɛ wo naa wɔ w’akwahosan ho a, hwɛ hu sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn akɔhwehwɛ afotu.
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