Yɛn nyinaa pɛ sɛ yɛtra ase a ahoɔden wom na nyarewa nnim. Nanso ɛtɔ mmere bi a, a yennim no, ɔko kɛse bi rekɔ so wɔ yɛn nipadua mu. Esiane ɔko yi nti, wobue nyarewa a emu yɛ den pii te sɛ asikreyare, mogya mmoroso, komayare, ne kokoram. Ɛno ne ɔtamfo a ɔyɛ komm a yɛreka ne ho asɛm wɔ asɛm yi mu nnɛ no. Wɔ nnuruyɛ mu no, yɛfrɛ tebea yi oxidative stress .
Sɛ yɛbɛka no tiawa a, dɛn ne oxidative stress?
Sɛ yɛbɛte eyi ase a, ɛsɛ sɛ yedi kan hu nnipa atitiriw abien a wɔwɔ yɛn nipadua mu ho asɛm.
1. Free Radicals: Fa saa mmarima yi sɛ nnipa bɔne nketewa wɔ yɛn nipadua mu. Wɔbɔ wɔn bere a nneɛma a ɛkɔ so daa wɔ yɛn nipadua mu, te sɛ bere a yɛdan aduan a yedi no ma ɛbɛyɛ ahoɔden, anaa bere a yɛde yɛn ho hyɛ nneɛma a atwa yɛn ho ahyia mu. Esiane sɛ wontumi nnyina pintinn nti, wɔtaa sɛe nkwammoaa a ɛte apɔw wɔ yɛn nipadua mu na wɔsɛe wɔn dwumadi. Te sɛ dade a ɛyɛ nwunu no, saa free radicals yi bɔ mmɔden sɛ "wɔbɛka" yɛn nkwammoaa mu.
2. Nneɛma a ɛko tia ɔyare mmoawa: Eyinom ne nipadua no ahobammɔ. Wɔte sɛ abran akɛse a wɔrebɔ yɛn nkwammoaa ho ban afi nnipa bɔne no ho. Saa nnuru a ekum ɔyare mmoawa yi ma free radicals yɛ adwuma na ɛmma ɛnsɛe yɛn nkwammoaa.
Enti, oxidative stress ne nea ɛnkari pɛ wɔ saa asisifo (free radicals) ne wɔn a wɔbɔ wɔn ho ban (antioxidants) ntam. Sɛ asisifo dodow kɔ soro na wɔn a wɔbɔ wɔn ho ban no nnɔɔso a wobetumi adi wɔn so a, yɛn nipadua mu nkwammoaa, DNA, ne ntini ahorow no fi ase sɛe. Saa ɔsɛe a ɛtra hɔ kyɛ yi na ɛde nyarewa pii ba.
Ɛwom sɛ nhwehwɛmu ahorow bi ada no adi sɛ saa oxidative stress yi betumi aboa ma wɔako atia nneɛma te sɛ kokoram nkwammoaa de, nanso mpɛn pii no ɛyɛ ɔfã a epira no na wɔtaa hu.
Hia a nneɛma a ɛko tia ɔyare mmoawa ho hia ne ɔkwan a wɔfa so nya bi?
Nneɛma a ɛko tia ɔyare mmoawa, yɛn nipadua no ahobammɔ ho hia yɛn yiye. Wɔbɔ yɛn nkwammoaa ho ban, na ɛboa ma yesiw komayare, kokoram, ne nyarewa afoforo pii a entumi nkɔ nnipa mu ano anaasɛ ɛtew nea efi mu ba no so.
Ade a eye sen biara ne sɛ yebetumi anya saa nnuru a ɛsom bo a ɛko tia ɔyare mmoawa yi fi awosu mu afi aduan mu.
- Vitamin C ne E: Wohu pii wɔ akutu, bobe aba, guava, papaya, avocado, nhabannuru mu ngo, ne nnuaba mu.
- Carotenoids: Wohu wɔ nnuaba ne nhabannuru a ɛyɛ tuntum te sɛ karɔt, ɛmo, akutu, ne tomato mu.
- Flavonoids ne Tannins: Wohu wɔ tii, kɔfe, kokoo, chocolate tuntum, ne nnuaba mu.
- Yɛn nnuhuam: turmeric, sinamon, ne cloves nso yɛ nneɛma a eye kyɛn so a ɛko tia ɔyare mmoawa.
Ɛno kyerɛ sɛAduan a ɛyɛ kɔla ahorow a ɛkari pɛ a wobedi yɛ akwan a eye sen biara a wɔfa so ko tia oxidative stress no mu biako.
Nyarewa a ebetumi afi oxidative stress mu aba
Free radicals kɔ so sɛe yɛn nkwammoaa, na bere kɔ so no, ebetumi ama yɛanya nyarewa a emu yɛ den pii. Momma yɛnhwɛ saa nyarewa no ne sɛnea oxidative stress ka wɔn wɔ pon a ɛwɔ ase ha no so.
| Tebea | Sɛnea Oxidative Stress Ka No |
|---|---|
| Ntini a ɛma mogya tu | Oxidative stress sɛe mogya ntini no afasu, na ɛma ɛnyɛ mmerɛw na ɛyɛ den, na ɛma mogya mmoroso kɔ soro. |
| Ntini mu ntini a ɛyɛ den | Srade bɔne (LDL) a ɛwɔ nipadua no mu no nam free radicals so ma ɛyɛ oxidation na efi ase kɔto mogya ntini no afasu so. Wɔfrɛ eyinom "plaques". Eyi ma ntini no mu teateaa, na ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare ne akisikuru no yɛ kɛse. |
| Koma mu yare ne komayare | Sɛ antioxidant dodow so tew a, koma ntini mu nkwammoaa betumi asɛe. Eyi betumi ama koma no dwumadi ayɛ mmerɛw, na bere kɔ so no, ɛde tebea bi a wɔfrɛ no komayare aba. |
| Nnwodwoɔ | Oxidative stress sɛe amemene mu nkwammoaa. Titiriw sɛ ɔyare a ɛma obi hwe ase ba a, amemene mu yare betumi ayɛ kɛse wɔ obi a nnuru a ekum ɔyare mmoawa sua no mu. |
| Kokoram | Oxidative stress betumi asɛe DNA a ɛwɔ yɛn nkwammoaa mu no. Saa DNA a wɔsɛe no yi ma nkwammoaa mu paapae a wontumi nni so. Eyi ne kokoram mfiase. |
| Asikyireyareɛ | Oxidative stress betumi atew sɛnea nipadua no yɛ n’ade wɔ insulin ho (insulin a ɛko tia) no so na ebetumi asɛe nkwammoaa a ɛma insulin wɔ dwensɔtwaa no mu no nso. Eyinom abien nyinaa yɛ nneɛma atitiriw a ɛde asikreyare ba. |
| Ntini mu Nyarewa | Amemene mu nkwammoaa (ntini ahorow) a ɛsɛe no ma asiane a ɛwɔ hɔ sɛ wobenya tebea horow te sɛ nkae a wontumi nkae, Alzheimer yare , ne Parkinson yare no yɛ kɛse. |
Enti so ɛnyɛ hwee sɛ wobɛnom nnuru a ɛko tia ɔyare mmoawa?
Eyi yɛ asɛm a nnipa pii bisa. Oxidative stress yɛ adeyɛ a ɛyɛ den yiye. Enti, nnuru a ɛko tia ɔyare mmoawa (aduru a wɔde ka ho) a wobɛnom ara kwa no rentumi nni ɔhaw yi ho dwuma koraa. Ade a eye sen biara ne sɛ wobɛfa asetra kwan a ahoɔden wom .
- Aduan pa: Aduan a nnuaba, nhabannuru, nnuaba, atoko, ne nnuhuam pii wom.
- Apɔw-mu-teɛteɛ a wɔyɛ no daa.
- Kwati sigaretnom ne nsa a wɔbɛnom.
- Adwennwen a wobedi so.
- Dae a ɛfata a wobenya.
Eyinom nyinaa boa ma oxidative stress so tew. Ɛho hia sɛ wo ne wo duruyɛfo kasa fa w’akwahosan ho, titiriw sɛ wowɔ nneɛma a ɛde asiane ba te sɛ asikreyare anaa mogya mmoroso a. Mfa vitamin anaa nnuru a ɛko tia ɔyare mmoawa foforo da a wunni aduruyɛfo afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Oxidative stress yɛ free radicals ne antioxidants a ɛnkari pɛ wɔ yɛn nipadua mu.
- Saa tebea yi te sɛ yɛn nkwammoaa "redi nkannare." Ɛsɛe nkwammoaa, DNA, ne ntini ahorow.
- Eyi betumi ayɛ nea ɛde nyarewa a emu yɛ den pii te sɛ asikreyare, komayare, mogya mmoroso, kokoram, ne ntini mu nyarewa ba.
- Yebetumi anya nnuru a ekum ɔyare mmoawa a yehia denam aduan a nnuaba, nhabannuru, atoko, nnuaba, ne nnuhuam a ɛyɛ kɔla ahorow pii wom so.
- Asetra kwan a ahoɔden wom (aduan pa, apɔw-mu-teɛteɛ, adwennwen ano aduru) ne ahobammɔ a eye sen biara a ɛko tia oxidative stress.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woasi gyinae biara wɔ w’akwahosan tebea ho anaasɛ wobɛnom vitamin a wɔde ma.
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