Mí katã míedi be míanɔ lãmesẽ me, míadze tugbe, eye dɔléle manɔ mía ŋu o. Amekae adi be yeƒe ŋutigbalẽ navuvu eye yeatsi kaba? Eyata egbea magblɔ ŋusẽ wɔnuku si ɣla ɖe míaƒe nuɖuɖu me si ate ŋu akpe ɖe nusiawo katã ŋu la ŋu nya na mi. Anɔ eme be èse nya sia - 'Antioxidants'.
Nukawoe nye antioxidants siawo? Mina míase egɔme bɔbɔe.
Enyo, mina míagblɔ nya sia kpuie. Tsɔe be nu ƒaƒã aɖewo siwo doa dziku na ame le míaƒe ŋutilã me. Míeyɔa amesiawo be ‘free radicals’ . Esiawo ate ŋu agblẽ nu le lãmenugbagbevi siwo le míaƒe ŋutilã me ŋu eye woagblẽ woƒe dɔwɔwɔ me.
Gake menye free radical siawo katã menyo o. Wokpena ɖe míaƒe lãmenugbagbeviwo ŋu be woama, woɖoa dze kple wo nɔewo, eye wowɔa avu kple dɔléle.
Kuxia dzea egɔme ne amesiawo va sɔ gbɔ akpa. Ɣemaɣie nu gblẽ le míaƒe lãmenugbagbeviwo ŋu vevie. Esia ate ŋu ana nɔnɔmewo abe kansa, dzidɔ, ʋusɔgbɔdɔ, kple suklidɔ ene ƒe afɔkua nadzi ɖe edzi.
Antioxidants nye ‘kalẽtɔ’ siwo va kpɔa míaƒe lãmenugbagbeviwo ta tso free radicals siawo siwo doa dziku na ame la si me. Wole atikutsetsewo, amagbewo, kple nuɖuɖu bubu geɖewo me le dzɔdzɔme nu.
Nusiwo tsia dzoxɔxɔ nu ƒomevi kawoe li?
Menye nu ɖeka koe antioxidants nye o, ke boŋ enye ƒome gã aɖe. Viɖe tɔxɛ aɖewo le ƒomevi ɖesiaɖe ŋu. Mí katã míenya be vitamin C, vitamin E, vitamin A, kple beta-carotene nye ƒome sia me tɔ siwo wonya nyuie.
Tsɔ kpe ɖe esiawo ŋu la, atike ƒomevi bubu geɖewo li siwo tsia dzoxɔxɔ nu. Le kpɔɖeŋu me:
- Glutathione ƒe dɔlékuiwo
- Coenzyme si woyɔna be Q10
- Lipoic acid si nye ami
- Flavonoids-nu siwo woyɔna be flavonoids
- Phenols ƒe ʋeʋẽ lilili
- Polyphenols ƒe ʋeʋẽ lilili
- Phytoestrogens ƒe dɔwɔwɔ
Lãmesẽ ƒe viɖe kawoe antioxidants nana mí?
Ŋusẽ le antioxidants ŋu be woakpɔ mía ta tso free radicals me, eye le esia ta ate ŋu aɖe dɔléle aɖewo xɔxɔ ƒe afɔkua dzi akpɔtɔ. Gake ƒomedodo sia, vevietɔ ne wozãe abe kpeɖeŋutɔ ene, me mekɔ keŋkeŋ haɖe o.
Gake nuɖuɖu si me atikutsetse kple amagbe siwo me antioxidant sɔ gbɔ ɖo le la nyo na lãmesẽ ŋutɔ le susu bubu geɖewo hã ta.
| Viɖe bubu siwo le nuɖuɖu siwo me antioxidant sɔ gbɔ ɖo ŋu |
|---|
| Fibre geɖe le wo me . |
| Ami kple ʋumemi mesɔ gbɔ o . |
| Vitamin kple mineral bubuwo yɔ eme fũ . |
Le ŋkuwo ƒe nyonyo ta
Ŋku ƒe dɔmawɔmawɔ nyuie (AMD) nye nu vevi aɖe si nana míekpɔa nu nyuie ne míele tsitsim. Numekukuwo ɖee fia be antioxidants ateŋu aɖe dɔléle sia xɔxɔ ƒe afɔkua dzi akpɔtɔ abe 25% ene. Vitamin C kple E ate ŋu aɖe ŋkudɔ ƒe afɔkua hã dzi akpɔtɔ .
Na ŋutigbalẽ dzeani
Vitamin C kple E nyo na ŋutigbalẽa ŋutɔ. Vitamin C sisi ɖe ŋutigbalẽa ŋu kpena ɖe ŋutigbalẽa ŋu be wòaɖe ɖa, akpɔ ŋutigbalẽa ta tso UV ƒe nugbegblẽ me, eye wòɖea teƒe siwo do viviti la ɖa. Atsyɔ̃ɖomi siwo me vitamin E le kpena ɖe ŋutigbalẽa ŋu wòfa eye tsi nɔa eme.
Le dzi ƒe lãmesẽ ta
Nyaʋiʋli aɖewo gakpɔtɔ le ɖɔktawo dome le esia ŋu. Edze ƒã be amesiwo ɖua atikutsetse kple amagbe geɖe la ate ŋu axɔ dzidɔ. Togbɔ be numekuku gbãtɔwo ɖee fia be ɖewohĩ nusiwo tsia dzoxɔxɔ nu gbɔe esia tso hã la, nuɖuɖu siwo wotsɔ kpe ɖe eŋu meɖe nu ma ke do tso eme o. Eyata edze abe nusiwo tsia dzoxɔxɔ nu xɔxɔ tso nuɖuɖu me nye mɔ nyuitɔ si dzi woato ene.
Ðe woate ŋu aɖe kansa ƒe afɔkua dzi akpɔtɔa?
Numekuku aɖewo ɖee fia be antioxidants ate ŋu aɖe nusiwo free radicals gblẽna le lãmenugbagbeviwo ŋu dzi akpɔtɔ, si ate ŋu ana woaxɔ kansa. Gake womeɖo kpe edzi le dzɔdzɔmeŋutinunya me be atike siwo tsia dzoxɔxɔ nu nono ate ŋu axe mɔ ɖe kansa nu o. Numekuku geɖe hiã le esia ŋu.
Eyata afikae míekpɔa atike siawo siwo tsia dzoxɔxɔ nu le?
Nusiwo tsia dzoxɔxɔ nu ƒomevi vovovowo le nuɖuɖu vovovowo me. Anyo wu be nàtsɔ amadede ayɔ wò nuɖuɖu me fũ.
| Antioxidant Ƒomevi | Nuɖuɖu Siwo Me Kesinɔnuwo Le |
|---|---|
| Beta-carotene si wotsɔna ƒoa ƒui | Amagbe siwo ƒe amadede nye aŋutiɖiɖi kple atikutsetsewo abe karɔt, mɔli vivi, mɔli, apricot. Amagbe damawo abe aŋanyi kple kale ene. |
| Lycopene si woyɔna be lycopene | Tomatos, tsitsetse, papaya, weintsetse pink. |
| Vitamin A | Karɔt, mɔli vivi, azi tutu, aklã, notsi. |
| Vitamin C | Lime, amititsetse, weintsetse, papaya, atadi, strawberry, koklozi, tɔmelã. |
| Vitamin E | Almond, broccoli, mango, ami vovovowo. |
Tsɔ kpe ɖe esia ŋu la, nuɖuɖu wɔnuku bubu siwo me antioxidants le
- Kɔfi: Ɛ̃, èxlẽ nya ma nyuie. Kɔfi nye aha si me antioxidants sɔ gbɔ ɖo.
- Tsokolet Dzĩ: Tsokolet vivi me antioxidants sɔ gbɔ ɖe eme le flavanol siwo le kokoo me ta. Tsokolet vivi nyo wu notsi tsokolet.
- Wein Dzĩ: Nusi tsia dzoxɔxɔ nu si woyɔna be resveratrol, si le weintsetseawo ƒe lãgbalẽ me la le weintsetse dzĩwo me.
- Akɔɖu: Atike siwo tsia dzoxɔxɔ nu sɔ gbɔ ɖe nukuwo abe walnut, pecan, kple atikutsetse ene me.
Nyateƒe si ku ɖe antioxidant kpeɖeŋutɔwo ŋu
Ðewohĩ àsusu be atikekui siawo nono anɔ bɔbɔe, gake nyateƒea ya to vovo.
Ðo ŋku edzi be kpeɖeŋutɔ aɖeke mate ŋu axɔ ɖe viɖe siwo le nuɖuɖu si da sɔ, si naa lãmesẽ si me atikutsetse kple amagbe siwo le amadede vovovowo me yɔ fũu la teƒe o.
Nu siawo hã nenɔ susu me na wò:
- Womewɔ ɖoɖo ɖe nuɖuɖu kpeɖeŋutɔ siwo le abe esiawo ene ŋu vevie abe atikewo ene le míaƒe dukɔa me o. Eyata míate ŋu aka ɖe nusiwo le wo me dzi 100% alo nenye be wole dedie o.
- To vovo na atike tɔxɛ ʋɛ aɖewo siwo wonana AMD dɔnɔwo la, womeɖo kpe edzi be atikekui siawo xea mɔ na dɔléle bubuwo alo daa wo o.
- Togbɔ be vitamin E ƒomevi siwo ade 8 ye le nuɖuɖuwo me hã la, zi geɖe la, ƒomevi ɖeka koe nɔa atikekuiwo me. Eyata womeda sɔ o.
- Antioxidants ate ŋu agblẽ nu le ŋutilã ŋu ne wozãe le agbɔsɔsɔ gã me.
Eyata mègadze atike siwo kpena ɖe ame ŋu abe esia ene nono gɔme gbeɖe ne mèƒo nu kple wò ɖɔkta o, vevietɔ ne èfɔ fu, nèle no nam viwò, alo nèle atike bubuwo nom.
Ðe afɔku aɖewo le antioxidants ŋua?
Atike siwo tsia dzoxɔxɔ nu siwo woxɔ tso nuɖuɖu me mele afɔku gã aɖeke me o, gake ele be nàɖɔ ŋu ɖo ne èle wo zãm abe kpeɖeŋutɔ ene.
- Vitamin E ƒe atikekuiwo ate ŋu ana ʋudodo ƒe afɔkua nadzi ɖe edzi ne wozãe kple ʋumenugbagbeviɣitikewo.
- Ne atamanolae nènye la, beta-carotene-tikewo nono ate ŋu ana wò aɖuɖɔtoemekansa nadzi ɖe edzi.
- Vitamin E ƒe agbɔsɔsɔ gbogbo nono ate ŋu ana ʋumenugbagbeviɣidɔ kple ʋusɔgbɔdɔ ƒe afɔkua nadzi ɖe edzi.
Eyata gblɔ atike kple kpeɖeŋutɔ ɖesiaɖe si nàno na wò ɖɔkta. Ate ŋu agblɔ nusi tututu le dedie na wò na wò.
Gbedasi si Wotsɔ Yi Aƒeme
- Antioxidants nye mía xɔlɔ̃ nyui siwo wɔa avu kple free radicals siwo gblẽa nu le míaƒe ŋutilã ƒe lãmenugbagbeviwo ŋu.
- Mɔ nyuitɔ si dzi nàto akpɔ antioxidants menye to atikekuiwo dzi o, ke boŋ to nuɖuɖu si me atikutsetse, amagbe, nuku, kple mɔli siwo le amadede vovovowo me yɔ fũu me.
- Nuɖuɖu si da sɔ ƒe asixɔxɔ de ŋgɔ wu kpeɖeŋutɔ ɖesiaɖe zi gbɔ zi akpe ɖeka.
- Atikekui siwo tsia dzoxɔxɔ nu ne wonoe le agbɔsɔsɔ gã me ate ŋu agblẽ nu le ŋutilã ŋu eye woate ŋu awɔ dɔ kple atike bubu siwo nèzãna.
- Vevietɔ wu: Bia wò ɖɔkta ɣesiaɣi hafi nàzã kpeɖeŋutɔ ɖesiaɖe.
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