Mukufuna kukhala ndi thanzi labwino komanso achinyamata? Ndiye tiyeni tiphunzire za ma antioxidants awa!

Tonsefe timafuna kukhala athanzi, okongola, komanso opanda matenda. Ndani akufuna kukhala ndi khungu lokwinya komanso kukalamba msanga? Lero ndikukuuzani za mphamvu zodabwitsa zomwe zili mu chakudya chathu zomwe zingathandize pa zonsezi. Mwina mwamvapo za liwu lakuti 'Antioxidants'.

Kodi ma antioxidants awa ndi chiyani? Tiyeni timvetse mosavuta.

Chabwino, tiyeni tinene mwachidule. Tangoganizani kuti tili ndi tinthu tating'onoting'ono tosasangalatsa m'thupi mwathu. Timatcha izi kuti 'free radicals' . Izi zitha kuwononga maselo m'thupi lathu ndikusokoneza magwiridwe antchito awo.

Koma ma free radicals awa si oipa konse. Amathandiza maselo athu kugawikana, kulankhulana, komanso kulimbana ndi matenda.

Vuto limayamba pamene izi zachuluka kwambiri. Pamenepo ndi pomwe kuwonongeka kwakukulu kumayamba kuchitika m'maselo athu. Izi zitha kuwonjezera chiopsezo cha matenda monga khansa, matenda a mtima, kuthamanga kwa magazi, ndi matenda a shuga.

Ndi mitundu iti ya ma antioxidants yomwe ilipo?

Ma antioxidants si chinthu chimodzi, koma banja lalikulu. Mtundu uliwonse uli ndi ubwino wake wapadera. Tonse tikudziwa kuti vitamini C, vitamini E, vitamini A, ndi beta-carotene ndi ziwalo zodziwika bwino za banjali.

Kuonjezera pa izi, palinso mitundu ina yambiri ya ma antioxidants. Mwachitsanzo:

• Glutathione
• Coenzyme Q10
• Lipoic acid
• Flavonoids
• Phenols
• Ma polyphenols
• Ma phytoestrogens

Kodi ma antioxidants amatipatsa ubwino wotani pa thanzi?

Ma antioxidants ali ndi mphamvu yotiteteza ku ma free radicals, motero angachepetse chiopsezo chotenga matenda ena. Komabe, ubalewu, makamaka ukatengedwa ngati zowonjezera, sunadziwike bwino.

Komabe, zakudya zodzaza ndi zipatso ndi ndiwo zamasamba zokhala ndi ma antioxidants ambiri zimakhala ndi thanzi labwino pazifukwa zina zambiri.

Kuti maso akhale bwino

Kukalamba kwa macular degeneration (AMD) ndi chifukwa chachikulu chomwe chimayambitsa kulephera kuwona pamene tikukalamba. Kafukufuku wasonyeza kuti ma antioxidants amatha kuchepetsa chiopsezo chotenga matendawa ndi pafupifupi 25%. Mavitamini C ndi E amathanso kuchepetsa chiopsezo cha matenda a ng'ala .

Khungu lokongola

Mavitamini C ndi E ndi abwino kwambiri pakhungu. Kupaka vitamini C pakhungu kumathandiza kuchepetsa makwinya, kuteteza khungu ku kuwonongeka kwa UV, komanso kuyeretsa mawanga akuda. Zodzoladzola zokhala ndi vitamini E zimathandiza kufewetsa khungu ndikusunga chinyezi.

Thanzi la mtima

Madokotala akadali ndi mkangano pankhaniyi. N'zoonekeratu kuti anthu omwe amadya zipatso ndi ndiwo zamasamba zambiri amakhala ndi chiopsezo chochepa cha matenda a mtima. Ngakhale kuti kafukufuku woyamba adawonetsa kuti izi zitha kukhala chifukwa cha ma antioxidants, zowonjezera sizinapereke zotsatira zomwezo. Chifukwa chake, zikuwoneka kuti kupeza ma antioxidants kuchokera ku chakudya ndiyo njira yabwino kwambiri.

Kodi chiopsezo cha khansa chingachepe?

Kafukufuku wina akusonyeza kuti ma antioxidants amatha kuchepetsa kuwonongeka komwe kumachitika ku maselo chifukwa cha ma free radicals, zomwe zingayambitse khansa. Komabe, sizinatsimikizidwe mwasayansi kuti kumwa ma antioxidants supplements kungateteze khansa. Kafukufuku wowonjezereka akufunika pankhaniyi.

Ndiye kodi ma antioxidants awa timawapeza kuti?

Zakudya zosiyanasiyana zimakhala ndi mitundu yosiyanasiyana ya ma antioxidants. Ndi bwino kudzaza zakudya zanu ndi utoto.

Kuwonjezera pa izi, zakudya zina zodabwitsa zomwe zili ndi ma antioxidants

• Khofi: Inde, mwawerenga bwino. Khofi ndi chakumwa chokhala ndi ma antioxidants ambiri.
• Chokoleti Yakuda: Chokoleti yakuda ili ndi ma antioxidants ambiri chifukwa cha flavanols zomwe zili mu koko. Chokoleti yakuda ndi yabwino kuposa chokoleti ya mkaka.
• Vinyo Wofiira: Mphesa zofiira zili ndi antioxidant yotchedwa resveratrol, yomwe imapezeka m'makoswe a mphesa.
• Mtedza: Mtedza monga mtedza, pecans, ndi mtedza uli ndi ma antioxidants ambiri.

Zoona zokhudza zowonjezera ma antioxidants

Mungaganize kuti kumwa mapiritsi awa kungakhale kosavuta, koma zoona zake n’zosiyana.

Komanso kumbukirani zinthu izi:

• Zakudya zowonjezera zakudya ngati izi sizikulamulidwa mokwanira monga mankhwala m'dziko lathu. Chifukwa chake, sitingakhale otsimikiza 100% za zomwe zili mkati mwake kapena ngati zili zotetezeka.
• Kupatulapo njira zingapo zapadera zomwe zimaperekedwa kwa odwala a AMD, mapiritsi awa sanatsimikizidwe kuti amateteza kapena kuchiritsa matenda ena.
• Ngakhale kuti zakudya zili ndi mitundu pafupifupi 8 ya vitamini E, mapiritsi nthawi zambiri amakhala ndi mtundu umodzi wokha. Choncho sali olinganizidwa bwino.
• Ma antioxidants amatha kuvulaza thupi akamwedwa pa mlingo waukulu.

Choncho, musayambe kumwa mankhwala owonjezera ngati awa popanda kulankhula ndi dokotala wanu, makamaka ngati muli ndi pakati, mukuyamwitsa, kapena mukumwa mankhwala ena.

Kodi pali zoopsa zilizonse ndi ma antioxidants?

Ma antioxidants omwe amatengedwa kuchokera ku chakudya si owopsa kwenikweni, koma muyenera kusamala mukamamwa ngati zowonjezera.

• Mapiritsi a Vitamini E amatha kuwonjezera chiopsezo chotuluka magazi akamwedwa ndi mankhwala ochepetsa magazi.
• Ngati ndinu wosuta fodya, kumwa mapiritsi ambiri a beta-carotene kungakulitse chiopsezo chanu chodwala khansa ya m'mapapo.
• Kumwa mlingo waukulu wa vitamini E kungapangitse kuti pakhale chiopsezo cha khansa ya prostate ndi sitiroko.

Choncho, uzani dokotala wanu za mankhwala onse ndi zowonjezera zomwe mumamwa. Iye angakuuzeni zomwe zili zotetezeka kwa inu.