Kodi nthawi zina mumamva kutopa kapena ngati khungu lanu likukalamba msanga? Kodi munayamba mwadzifunsapo chifukwa chake zimenezo zimachitika? Ndipotu, pali nkhondo yayikulu yomwe ikuchitika mkati mwa matupi athu sekondi iliyonse, ngakhale kuti sitingathe kuiona. Nkhondo iyi ndiyo imapangitsa thanzi lathu kukhala labwino kapena loipa. Lero tikambirana za nkhondo yosaoneka iyi, yomwe imatchedwa kupsinjika kwa okosijeni mu mankhwala.
Mwachidule, kodi kupsinjika kwa okosijeni ndi chiyani?
Izi n'zosavuta kuzimvetsa. Tangoganizani kuti pali magulu awiri otsutsana mkati mwa thupi lanu. Gulu limodzi ndi ma free radicals . Gulu lina ndi ma antioxidants .
Mwachidule, kupsinjika kwa okosijeni kumachitika pamene mgwirizano pakati pa magulu awiriwa umasokonekera, ndipo kuchuluka kwa ma free radicals kumawonjezeka ndipo kuchuluka kwa ma antioxidants kumachepa. Monga momwe chiwonongeko chomwe chimachitika pankhondo pamene anthu oipa akuwonjezeka ndipo anthu abwino akuchepa, ma free radicals awa amayamba kuwononga maselo m'thupi lathu. Amaukira zigawo zofunika kwambiri za maselo athu, monga lipids ndi mapuloteni, ndikusokoneza magwiridwe antchito awo abwinobwino.
Taganizirani ngati chidutswa cha chitsulo chomwe chimachita dzimbiri chikakumana ndi dzuwa. Chimenechonso ndi oxidation. Njira yomweyi imachitika m'thupi lathu, yotchedwa oxidative stress. Imapangitsa maselo athu "kudzimbiritsa."
Nkhondo pakati pa ma free radicals ndi ma antioxidants
Kuti timvetse bwino nkhaniyi, tiyeni tione anthu a magulu awiriwa.
Kodi anthu oipa awa otchedwa ma free radicals ndi ndani?
Ma free radicals si oipa nthawi zonse. Amapangidwa chifukwa cha njira zabwinobwino m'thupi lathu, makamaka tikasintha chakudya chomwe timadya kukhala mphamvu. Chitetezo chathu cha mthupi chimafunikanso ena mwa ma free radicals awa kuti amenyane ndi matenda. Vuto limayamba pamene alipo ambiri.
Ma free radical awa ndi tinthu tosakhazikika kwambiri. Ponena za mankhwala, alibe electron. Choncho kuti akhale okhazikika, amayamba kuba ma electron kuchokera ku maselo athanzi owazungulira ngati misala. Akaba electron kuchokera ku selo lathanzi, selo limenelo limakhala losakhazikika ndipo limawonongeka. Mwanjira imeneyi, monga momwe zimachitikira mu chain reaction, maselo amayamba kuwonongeka limodzi ndi limodzi.
Taganizirani ngati chigawenga cha mumsewu. Ndalama zikatha, amalanda ndalama kwa munthu wosalakwa. Kenako munthuyo amakhala wopanda thandizo. Ndicho chimene anthu okonda ufulu amachita.
Ndiye kodi anthu abwino awa otchedwa antioxidants ndi ndani?
Apa ndi pomwe ngwazi yathu imayambira. Ma antioxidants ndiye ngwazi. Izi ndi zinthu zachilengedwe zomwe zimapezeka muzakudya zomwe timadya, makamaka zipatso ndi ndiwo zamasamba.
Chomwe ma antioxidants amachita ndikupereka ma elekitironi ena omwe ali nawo ku ma free radical osalimba. Akachita zimenezo, ma free radical amenewo amakhala bata komanso okhazikika. Kenako sadzaba ma elekitironi m'maselo athanzi. Mwanjira imeneyi, ma antioxidants amasunga bwino thupi lathu.
Vuto ndilakuti kuchuluka kwa ma free radicals m'thupi lathu kumawonjezeka, ndipo tilibe ma antioxidants okwanira kuti tithane nawo onse. Pamenepo ndi pomwe kupsinjika kwa okosijeni kumachitika.
Kodi kupsinjika kwa okosijeni kumeneku kungawononge bwanji matupi athu?
Ofufuza amakhulupirira kuti kupsinjika kwa okosijeni ndiye chifukwa cha matenda ambiri osatha komanso osachiritsika. Kuli ngati mdani wosaoneka amene amawononga matupi athu pang'onopang'ono.
| Matenda | Momwe kupsinjika kwa okosijeni kumakhudzira |
|---|---|
| Khansa | Ma free radicals amawononga DNA m'maselo athu athanzi. Kuwonongeka kwa DNA kumeneku kumapangitsa maselo kugawikana modabwitsa, zomwe zimawonjezera chiopsezo cha khansa. |
| Matenda a Mtima | Izi zingayambitse mafuta m'mitsempha yathu yamagazi ( atherosclerosis ), zomwe zingatseke. Izi zingayambitse kutsekeka kwa mitsempha yamagazi yomwe imapereka magazi kumtima ( matenda a mitsempha ya mtima ) komanso kudwala matenda a mtima. |
| Matenda a Impso | Kupsinjika kwa nthawi yayitali kwa okosijeni kungayambitse kuti minofu ya zipsera ipangidwe mu impso, zomwe zimalepheretsa ntchito yawo. Izi zingayambitse kulephera kwa impso komanso kufunikira kwa dialysis . |
| Matenda a Mitsempha | Matenda a Alzheimer (Izi zikugwirizana ndi matenda ambiri amitsempha, monga matenda a Alzheimer's ndi matenda a Parkinson . Izi zingayambitse matenda omwe ma neuron a muubongo amawonongeka ndipo kuiwalika kumachitika ( Dementia ). |
| Matenda a Kupuma | Zingakhudze mapapo ndi kuyambitsa kapena kukulitsa matenda monga mphumu ndi matenda osatha obstructive pulmonary disease ( COPD ). |
| Matenda a Nyamakazi | Ma free radicals amathandizira ku matenda a nyamakazi, omwe ndi kutupa kosatha komwe kumayambitsa kutupa ndi kupweteka kwa mafupa. |
N’chifukwa chiyani thupi lathu limataya mphamvu imeneyi?
Chilichonse chomwe chimawonjezera mosayenera kuchuluka kwa ma free radicals m'thupi lathu chingayambitse izi. Timatcha zinthu zachilengedwe izi.
- Kusuta fodya ndi kugwiritsa ntchito fodya: Ichi ndi mdani wamkulu. Kuchuluka kwa mankhwala mu utsi wa ndudu kumathandizira kupanga ma free radicals m'thupi lathu.
- Kuwala kwambiri padzuwa: Kuwala kwa ultraviolet (UV) komwe kumachitika padzuwa kumawononga maselo a khungu lathu ndikupanga ma free radicals. Ichi ndi chifukwa chachikulu cha makwinya ndi mawanga okalamba.
- Kuipitsa chilengedwe: Kupuma mankhwala oopsa omwe amapezeka mu zinthu monga utsi wa galimoto ndi utsi wa fakitale.
- Kumwa mowa mopitirira muyeso: Pamene mowa wasinthidwa kukhala kagayidwe m'thupi lathu, kuchuluka kwa ma free radicals kumapangidwa.
- Kupsinjika Maganizo: Inde, mungadabwe. Kupsinjika maganizo kwa nthawi yayitali kumawonjezeranso kupanga ma free radicals m'thupi lathu.
- Zakudya zosapatsa thanzi: Kudya zakudya zambiri zopangidwa ndi zinthu zokonzedwa bwino, shuga, ndi mafuta osapatsa thanzi.
Ndingadziwe bwanji ngati ndili ndi vuto la okosijeni?
Iyi ndi gawo lovuta kwambiri. Kupsinjika maganizo ndi chinthu chomwe chimachitika pang'onopang'ono mkati mwa matupi athu, ngakhale pansi pa maikulosikopu. Chifukwa chake sichingawonetse zizindikiro zilizonse pachiyambi.
Koma nthawi zina mungazindikire zizindikiro zina. Mwachitsanzo, mungazindikire kusintha kwa khungu lanu chifukwa cha dzuwa kwambiri:
- Kuoneka kwa mizere yopyapyala ndi makwinya pakhungu.
- Madontho a bulauni (madontho a dzuwa) amaoneka ngati mwapsa ndi dzuwa.
- Mitsempha ya kangaude (mitsempha yamagazi yopyapyala yomwe imawonekera pamwamba pa khungu).
Nthawi zina, zizindikiro zimangowonekera kuwonongeka kwakula kwambiri. Mwachitsanzo, pamene mafuta ochulukirapo atseka mitsempha yamagazi, zizindikiro za matenda a mtima monga kupweteka pachifuwa, kupuma movutikira, komanso kutopa zimatha kuchitika.
Choncho, ngati muli ndi zizindikiro zachilendo, ndi bwino kuonana ndi dokotala wanu kuti akupatseni upangiri m'malo mongoganizira.
Ndiye kodi tingachite chiyani kuti tipambane nkhondoyi?
Nkhani yabwino ndi yakuti, pali zinthu zambiri zomwe tingachite kuti tithetse vutoli. Chida chathu chachikulu ndi chakudya chomwe timadya. Zakudya zokhala ndi ma antioxidants ambiri zili ngati gulu lankhondo lamphamvu lomwe likulimbana ndi ma free radicals.
Madokotala amalimbikitsa kupeza ma antioxidants kuchokera muzakudya zosiyanasiyana, osati zamtundu umodzi wokha. Chifukwa chakudya chimodzi chokha sichingapambane nkhondoyi. Zotsatira zabwino kwambiri zimabwera pamene ma antioxidants osiyanasiyana agwira ntchito limodzi ngati gulu.
Nazi zakudya zina zokhala ndi ma antioxidants ambiri zomwe zimapezeka mosavuta m'dziko lathu.
| Mtundu wa antioxidant | Zakudya zomwe zimapezeka kwambiri (zosavuta kupeza ku Sri Lanka) |
|---|---|
| Vitamini C | Nelli, guava, lalanje, narang, laimu, tsabola wa belu (nsomba chili), papaya, sitiroberi |
| Vitamini E | Maamondi, mbewu za mpendadzuwa, sipinachi, broccoli, mtedza |
| Beta-carotene | Kaloti, mbatata, dzungu, sipinachi, ndiwo zamasamba zobiriwira zakuda (gotu kola, bok choy), mango |
| Selenium | Nsomba za m'nyanja (sardine, mackerel), mazira, nkhuku, bowa |
| Flavonoids | Tiyi (makamaka tiyi wobiriwira), chokoleti chakuda, zipatso, anyezi, maapulo, makangaza |
| Lycopene | Tomato (makamaka tomato wophikidwa), chivwende, guava wa pinki, papaya |
Kodi mungachite chiyani china kupatula chakudya?
- Pewani kusuta fodya kotheratu.
- Chepetsani kumwa mowa.
- Gwiritsani ntchito mafuta oteteza ku dzuwa mukamapita padzuwa.
- Pewani kupsinjika maganizo. Zinthu monga kusinkhasinkha, yoga, ndi kuchita zinthu zina zosangalatsa zingathandize.
- Kuchita masewera olimbitsa thupi nthawi zonse.
- Gonani mokwanira.
Nthawi zina, madokotala angakulangizeni mavitamini kapena zowonjezera zina. Koma musamwe nokha zowonjezera popanda upangiri wa dokotala. Ndi bwino kupeza zowonjezera izi kuchokera muzakudya zachilengedwe.
Uthenga Wopita Nawo Kunyumba
- Kupsinjika kwa okosijeni ndi kutayika kwa mgwirizano pakati pa ma free radicals ndi ma antioxidants m'thupi lathu.
- Vutoli, ngati silichiritsidwa, lingayambitse mavuto ambiri azaumoyo, monga khansa, matenda a mtima, matenda a shuga, komanso kukalamba msanga.
- Kusuta fodya, kumwa mowa, kupsinjika maganizo, ndi zizolowezi zodyera zakudya zosayenera zimapangitsa kuti vutoli liipireipire.
- Njira yabwino yothanirana ndi vutoli ndi kudya zakudya zopatsa thanzi zokhala ndi zipatso, ndiwo zamasamba, mtedza, ndi nyemba.
- Mwa kuwonjezera zinthu zosavuta pa moyo wanu (kuchita masewera olimbitsa thupi, kugona mokwanira), inunso mutha kupambana nkhondo yosaonekayi ndikukhala ndi moyo wathanzi.
- Ngati muli ndi kukayikira kulikonse pa thanzi lanu, onetsetsani kuti mwafunsa dokotala wa banja lanu kuti akupatseni upangiri.
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