Twese twifuza kugira ubuzima bwiza, ubwiza, kandi nta ndwara. Ni nde wifuza kugira uruhu rusaza vuba? Uyu munsi rero ngiye kukubwira imbaraga zitangaje zihishe mu biribwa byacu zishobora gufasha muri ibi byose. Ushobora kuba warumvise iri jambo - 'Antioxydants'.
Izi antioxydants ni iki? Reka tubisobanukirwe mu buryo bworoshye.
Reka tubisobanure mu buryo bworoshye. Tekereza ko dufite utunyangingo twinshi kandi tubabaza mu mibiri yacu. Tubyita 'radicals free' . Ibi bishobora kwangiza uturemangingo mu mibiri yacu no kubangamira imikorere yatwo.
Ariko izi radicals zikora ku buntu si mbi zose. Zifasha uturemangingo twacu kwigabanyamo ibice, kuvugana hagati yabyo, no kurwanya indwara.
Ikibazo gitangira iyo ibi bibaye byinshi cyane. Ni bwo hatangira kwangirika gukomeye ku turemangingo twacu. Ibi bishobora kongera ibyago byo kurwara indwara nka kanseri, indwara z'umutima, umuvuduko ukabije w'amaraso na diyabete.
Antioxydants ni "intwari" ziza kurinda uturemangingo twacu izi radicals zitera ubwoba. Ziboneka mu mbuto, imboga, n'ibindi biribwa byinshi.
Ni ubuhe bwoko bwa antioxydants buriho?
Antioxydants si ikintu kimwe, ahubwo ni umuryango munini. Buri bwoko bufite inyungu zabwo zihariye. Twese tuzi ko vitamine C, vitamine E, vitamine A, na beta-carotene ari bimwe mu bigize uyu muryango.
Uretse ibi, hari n'ubundi bwoko bwinshi bwa antioxydants. Urugero:
- Glutathione
- Koenzyme Q10
- aside lipoic
- Flavonoides
- Fenoli
- Polyphenols
- Fitoestrogens
Ni izihe nyungu ku buzima antioxydants iduha?
Antioxydants zifite imbaraga zo kuturinda radicals libre, bityo zishobora kugabanya ibyago byo kurwara indwara zimwe na zimwe. Ariko, iyi sano, cyane cyane iyo ifashwe nk'inyongeramusaruro, ntabwo irasobanuka neza.
Ariko, indyo yuzuye imbuto n'imboga bikungahaye kuri antioxydants ni nziza cyane kubera izindi mpamvu nyinshi.
| Izindi nyungu z'ibiribwa bikungahaye ku mavuta arwanya utwo tunyangingo |
|---|
| Zirimo fibre nyinshi. |
| Hari ibinure byinshi byuzuye na cholesterol nkeya . |
| Irimo izindi vitamine n'imyunyungugu . |
Kugira ngo amaso agire ubuzima bwiza
Indwara yo kwangirika kw'amagufwa mu maso (AMD) ni yo mpamvu ikomeye itera kutabona neza uko tugenda dusaza. Ubushakashatsi bwagaragaje ko antioxydants zishobora kugabanya ibyago byo kurwara iyi ndwara ku kigero cya 25%. Vitamine C na E nabyo bishobora kugabanya ibyago byo kurwara cataract .
Ku ruhu rwiza
Vitamine C na E ni byiza cyane ku ruhu. Gusiga Vitamine C ku ruhu bifasha kugabanya iminkanyari, kurinda uruhu kwangirika n'imirasire y'izuba, no gusibanganya utudomo twijimye. Ibikoresho byo kwisiga birimo Vitamine E bifasha koroshya uruhu no kugumana ubushuhe.
Ku buzima bw'umutima
Haracyari impaka hagati y’abaganga kuri ibi. Biragaragara ko abantu barya imbuto n’imboga nyinshi baba bafite ibyago bike byo kurwara indwara z’umutima. Nubwo ubushakashatsi bwa mbere bwagaragaje ko ibi bishobora kuba biterwa na antioxydants, inyongeramusaruro ntizatanze umusaruro nk’uwo. Kubwibyo, bigaragara ko kubona antioxydants mu biribwa ari bwo buryo bwiza bwo kubikora.
Ese ibyago byo kurwara kanseri bishobora kugabanuka?
Ubushakashatsi bumwe bwerekana ko antioxydants zishobora kugabanya kwangirika guterwa n’uturemangingo duterwa na radicals libre, bishobora gutera kanseri. Ariko, ntibyagaragajwe na siyansi ko gufata inyunganiramirire zirwanya kanseri bishobora gukumira kanseri. Hakenewe ubushakashatsi bwinshi kuri ibi.
None se izi antioxydants tuzikura he?
Ibiryo bitandukanye birimo ubwoko butandukanye bwa antioxydants. Ni byiza kuzuza indyo yawe n'amabara.
| Ubwoko bwa Antioxydants | Ibiryo Bikungahaye kuri byo |
|---|---|
| Beta-karotene | Imboga n'imbuto z'icunga nka karoti, ibijumba, ibihaza, apricots. Imboga z'icyatsi kibisi nka epinari na kale. |
| Lycopene | Inyanya, watermelon, papayi, imizabibu y'umutuku. |
| Vitamine A | Karoti, ibijumba, umuhondo w'igi, umwijima, amata. |
| Vitamine C | Lime, amacunga, imbuto z'umuhondo, amapapayi, urusenda, inkeri, inkoko, amafi. |
| Vitamine E | Amande, broccoli, mango, amavuta atandukanye. |
Uretse ibi, hari n'ibindi biribwa bitangaje birimo antioxydants
- Ikawa: Yego, wasomye neza. Ikawa ni ikinyobwa gikungahaye ku bintu birwanya okisidanti.
- Shokora yijimye: Shokora yijimye ikungahaye ku bintu birwanya okisidanti bitewe na flavanols ziri muri kakao. Shokora yijimye iruta shokora y'amata.
- Divayi Itukura: Inzabibu zitukura zirimo antioxydant yitwa resveratrol, iboneka mu ruhu rw'inzabibu.
- Imbuto: Imbuto nk'imbuto za walnuts, pecans, n'ubunyobwa zikungahaye ku bintu birwanya uburozi.
Ukuri ku bijyanye n'inyongeramusaruro zirwanya imisemburo
Ushobora gutekereza ko gufata ibi binini byoroshye, ariko ukuri ni ukundi.
Wibuke ko nta nyongeramusaruro ishobora gusimbura inyungu zo kurya indyo yuzuye kandi yuzuye imbuto n'imboga zifite amabara menshi.
Nanone wibuke ibi bintu:
- Inyongeramusaruro nk'izi ntizigenzurwa neza nk'imiti yo mu gihugu cyacu. Kubwibyo, ntidushobora kwemeza 100% ibyo zirimo cyangwa niba nta kibazo zifite.
- Uretse formula nke zidasanzwe zihabwa abarwayi ba AMD, izi pinini ntizagaragaye ko zirinda cyangwa ngo zivure izindi ndwara.
- Nubwo mu biribwa harimo ubwoko bugera ku 8 bwa vitamine E, ibinini akenshi biba birimo ubwoko bumwe gusa. Bityo rero ntabwo biringaniye.
- Antioxydants zishobora kwangiza umubiri iyo zifashwe ku rugero rwo hejuru.
Kubwibyo rero, ntugatangire gufata inyongeramusaruro nk'izi utabanje kuvugana na muganga wawe, cyane cyane niba utwite, wonsa, cyangwa ufata indi miti.
Ese hari ingaruka ziterwa n'ibirwanya okisidanti?
Antioxydants zifatwa mu biribwa ntabwo ari mbi cyane, ariko ugomba kwitonda mu gihe uzifata nk'inyongeramusaruro.
- Ibinini bya Vitamine E bishobora kongera ibyago byo kuva amaraso iyo bifashwe hamwe n'imiti igabanya amaraso.
- Niba unywa itabi, gufata ibinini byinshi bya beta-carotene bishobora kongera ibyago byo kurwara kanseri y'ibihaha.
- Gufata doze nyinshi ya vitamine E bishobora kongera ibyago byo kurwara kanseri ya prostate na stroke.
Kubwibyo, bwira muganga wawe imiti yose n'inyongeramusaruro ufata. Ashobora kukubwira neza umuti utekanye kuri wewe.
Ubutumwa bwo kujyana mu rugo
- Antioxydants ni inshuti zacu nziza zirwanya radicals libre zangiza uturemangingo tw'umubiri wacu.
- Uburyo bwiza bwo kubona antioxydants si ibinini, ahubwo ni indyo yuzuyemo imbuto, imboga, imbuto z'amabara menshi n'ibinyamisogwe.
- Indyo yuzuye ifite agaciro kanini inshuro igihumbi kurusha inyongeramusaruro iyo ari yo yose.
- Ibinini birwanya okisidasiyo bifatwa ku rugero rwo hejuru bishobora kwangiza umubiri kandi bishobora no kugira ingaruka ku yindi miti ufata.
- Icy'ingenzi kurushaho: Buri gihe banza ubaze muganga wawe mbere yo gukoresha inyongeramusaruro iyo ari yo yose.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.