Ese hari igihe wumva unaniwe cyangwa ukumva uruhu rwawe rusaza vuba? Ese wigeze wibaza impamvu ibyo bibaho? Mu by'ukuri, hari intambara ikomeye iba mu mibiri yacu buri segonda, nubwo tutayibona. Iyi ntambara niyo ituma ubuzima bwacu burushaho kuba bwiza cyangwa bubi. Uyu munsi tugiye kuvuga kuri iyi ntambara itagaragara, yitwa oxidative stress mu buvuzi.
Mu magambo make, stress ya oxidative ni iki?
Ibi biroroshye cyane kubyumva. Tekereza ko hari amatsinda abiri ahanganye mu mubiri wawe. Itsinda rimwe ni iry’ingufu zirinda umubiri (free radicals ). Itsinda rindi ni iry’ingufu zirinda umubiri (antioxidants ).
Mu magambo make, stress ya oxidative ni igihe uburinganire hagati y’aya matsinda abiri buhungabanye, maze ingano ya free radicals yiyongera kandi ingano ya antioxydants ikagabanuka. Kimwe n’uko kwangirika kubaho mu ntambara iyo ababi biyongera n’ababi bakagabanuka, izi free radicals zitangira kwangiza uturemangingo mu mibiri yacu. Zibasira ibice by’ingenzi by’uturemangingo twacu, nka lipide na poroteyine, kandi zikabangamira imikorere yatwo isanzwe.
Tekereza nk'igice cy'icyuma gitera ingese iyo kigenzuwe n'izuba. Ibyo nabyo ni oxidation. Iyi nzira imwe ibera mu mibiri yacu, yitwa oxidative stress. Ituma uturemangingo twacu "tugira ingese."
Intambara iri hagati y'ibinyabutabire bitagira ubwisanzure n'ibirwanya okisidanti
Kugira ngo dusobanukirwe neza iyi nkuru, reka turebe abakinnyi b'aya matsinda yombi.
Aba bantu babi bitwa abakora imibonano mpuzabitsina ku giti cyabo ni bande?
Indwara za radicals zidafite umubiri ziba mbi buri gihe. Zikorwa nk'umusaruro w'imikorere isanzwe mu mibiri yacu, cyane cyane iyo duhinduye ibiryo turya mo ingufu. Ubudahangarwa bwacu bw'umubiri bukenera zimwe muri izi radicals zidafite umubiri kugira ngo zirwanye indwara. Ikibazo gitangira iyo ari nyinshi cyane.
Izi radicals zidafite ubushobozi bwo gukora ibintu ni uduce duto cyane tudahindagurika. Mu buryo bwa shimi, zibura electron. Kugira ngo zigire ubushobozi bwo gukora ibintu, zitangira kwiba electron mu turemangingo tuzima tuzikikije nk'abasazi. Iyo zibye electron mu turemangingo tuzima, natwo tuba tudahindagurika kandi tukangirika. Muri ubwo buryo, nk'uko bigenda mu mikorere y'uruhererekane rw'ibintu, uturemangingo dutangira kwangirika kamwe kamwe.
Tekereza nk'umujura wo mu muhanda. Iyo abuze amafaranga, afata amafaranga y'umuntu w'inzirakarengane. Hanyuma uwo muntu aba adafite icyo akora. Ibyo nibyo abaharanira uburenganzira bw'ikiremwamuntu bakora.
None se aba bantu beza bitwa antioxydants ni bande?
Aha niho intwari yacu igaragara. Antioxydants ni intwari. Ibi ni ibintu karemano biboneka mu biribwa turya, cyane cyane imbuto n'imboga.
Icyo antioxydants zigira ni ugutanga electron y'inyongera bafite kuri iyo rogu free radical. Iyo babikoze, iyo free radical iba ituje kandi ihamye. Icyo gihe ntabwo izongera kwiba electron mu turemangingo tuzima. Muri ubwo buryo, antioxydants zigumana uburinganire mu mubiri wacu.
Ikibazo ni uko umubare wa radicals zidafite imbaraga mu mubiri wacu wiyongera, kandi nta antioxydants zihagije dufite zo guhangana nazo zose. Icyo gihe ni bwo havuka stress ya oxidative .
Ni izihe ngaruka mbi iyi oxidative stress ishobora guteza ku mibiri yacu?
Abashakashatsi bemeza ko stress ya oxidative ari yo ntandaro y’indwara nyinshi zidakira kandi zigenda zigabanuka. Ni nk'umwanzi utagaragara ugenda urimbura imibiri yacu buhoro buhoro.
| Indwara | Uburyo stress ya oxidative igira ingaruka ku |
|---|---|
| Kanseri | Udukoko twitwa "free radicals" twangiza ADN mu turemangingo twacu tuzima. Uku kwangirika kwa ADN gutuma uturemangingo twigabanyamo ibice mu buryo budasanzwe, bikongera ibyago byo kurwara kanseri. |
| Indwara z'umutima n'imitsi | Ibi bishobora gutuma habaho ibinure byinshi ( atherosclerosis ) mu miyoboro yacu y'amaraso, ibi bikaba byayibuza. Ibi bishobora gutuma imiyoboro y'amaraso itanga amaraso mu mutima ( indwara y'imitsi itera umutima ) ifungana ndetse n'indwara z'umutima. |
| Indwara y'impyiko | Kunanirwa cyane kwa oxidative bishobora gutuma inkovu zivuka mu mpyiko, bigatuma imikorere yazo idakora neza. Ibi bishobora gutuma impyiko zinanirwa ndetse bigasaba dialyse . |
| Indwara z'imitsi | Indwara ya Alzheimer (Ibi bifitanye isano n'indwara nyinshi zo mu bwonko, nka Alzheimer's disease na Parkinson's disease . Ibi bishobora gutera indwara aho imitsi yo mu bwonko yangirika ndetse no gutakaza kwibuka ( Dementia ). |
| Indwara z'ubuhumekero | Bishobora kugira ingaruka ku bihaha bigatera cyangwa bigakaza indwara nka asima n'indwara zidakira zo mu bihaha ( COPD ). |
| Rumatizime | Indwara zikomoka ku ruhu zigira uruhare mu gutera rubagimpande, ari byo bitera ububabare bukabije butuma ingingo zibyimba kandi zikagira ububabare. |
Kuki umubiri wacu utakaza ubu buringanire?
Ikintu cyose cyongera ingano y’ibintu bihumanya umubiri wacu mu buryo butari ngombwa gishobora kubitera. Ibi tubyita ibintu bidukikije.
- Kunywa itabi no kunywa itabi: Uyu ni umwanzi ukomeye. Ingano nini y'ibinyabutabire mu mwotsi w'itabi yihutisha ikorwa rya radicals libre mu mubiri wacu.
- Kurenza urugero mu zuba: Imirasire ya ultraviolet (UV) iri ku zuba yangiza uturemangingo tw’uruhu rwacu kandi ikabyara udukoko twitwa free radicals. Iyi ni yo mpamvu ikomeye itera iminkanyari n’uduheri two gusaza.
- Kwanduza ibidukikije: Guhumeka imiti ihumanya iboneka mu bintu nk'imyotsi y'imodoka n'umwotsi wo mu ruganda.
- Kunywa inzoga nyinshi: Iyo inzoga zihinduwe mu mubiri wacu, havuka umubare munini wa radicals zikora ku mubiri.
- Stress: Yego, byagutangaza. Stress irambye yongera umusaruro wa radicals zidafite ishingiro mu mubiri wacu.
- Indyo idahwitse: Kurya indyo irimo ibiryo byinshi byatunganyijwe, isukari, n'amavuta atari meza.
Namenya nte ko mfite stress ya oxidative?
Iki ni cyo gice kigoye cyane. Ihungabana ry’amaraso ni ikintu kibaho ku rwego rwo hasi cyane mu mibiri yacu, ndetse no munsi ya mikorosikopi. Bityo rero gishobora kutagaragaza ibimenyetso mu ntangiriro.
Ariko rimwe na rimwe ushobora kubona ibimenyetso bimwe na bimwe. Urugero, ushobora kubona impinduka mu ruhu rwawe bitewe no kwibasirwa n'izuba rikabije:
- Kugaragara kw'imirongo mito n'iminkanyari ku ruhu.
- Uduheri tw'umukara (uduheri tw'izuba) tugaragara nk'aho watwitswe n'izuba.
- Imitsi y'amaraso mito igaragara ku ruhu.
Mu bindi bihe, ibimenyetso bigaragara gusa nyuma yuko ibyangiritse bikomeye. Urugero, iyo ibinure byibasiwe n’imitsi y’amaraso, ibimenyetso by’indwara z’umutima nko kubabara mu gatuza, guhumeka nabi, no kunanirwa bishobora kubaho.
Kubwibyo, niba ufite ibimenyetso bidasanzwe, ni byiza kureba muganga wawe kugira ngo akugire inama aho gukeka.
None se, twakora iki kugira ngo dutsinde uru rugamba?
Inkuru nziza ni uko hari byinshi dushobora gukora kugira ngo tugabanye iyi ndwara. Intwaro yacu ikomeye ni ibiryo turya. Indyo ikungahaye kuri okisidasiyo ni nk'ingabo zikomeye zirwanya uturemangingo tw’umubiri.
Abaganga basaba kubona antioxydants mu biribwa bitandukanye, atari ubwoko bumwe gusa. Kuko ibiryo bimwe byonyine bitabasha gutsinda uru rugamba. Ibisubizo byiza biza iyo antioxydants zitandukanye zikoranye nk'ikipe.
Dore bimwe mu biribwa bikungahaye ku antioxydants biboneka mu gihugu cyacu byoroshye.
| Ubwoko bwa antioxydant | Ibiryo biboneka cyane (biboneka byoroshye muri Sri Lanka) |
|---|---|
| Vitamine C | Nelli, guava, orange, narang, lime, urusenda rw'ifi (urusenda rw'ifi), papayi, sitrobere |
| Vitamine E | Amande, imbuto z'izuba, epinari, broccoli, ubunyobwa |
| Beta-karotene | Karoti, ibijumba, ibihaza, epinari, imboga z'icyatsi kibisi (gotu kola, bok choy), mango |
| Selenium | Amafi yo mu nyanja (sardine, mackerel), amagi, inkoko, ibihumyo |
| Flavonoides | Icyayi (cyane cyane icyayi cy'icyatsi), shokora yijimye, imbuto, ibitunguru, pome, amakomamanga |
| Lycopene | Inyanya (cyane cyane inyanya zitetse), watermelon, guava y'umutuku, ipapayi |
Ni iki kindi wakora uretse ibiryo?
- Irinde kunywa itabi burundu.
- Gabanya kunywa inzoga.
- Koresha amavuta akingira izuba iyo ugiye hanze ku zuba.
- Gucunga imihangayiko. Ibintu nko gutekereza cyane, yoga, no gukora ibintu runaka bishobora gufasha.
- Gukora imyitozo ngororamubiri buri gihe.
- Gira ibitotsi bihagije.
Mu bihe bimwe na bimwe, abaganga bashobora kukugira inama yo gufata vitamine cyangwa izindi nyongeramusaruro. Ariko ntuzigere ufata inyongeramusaruro ubwawe utabanje kugisha inama muganga. Ni byiza kubona izi ntungamubiri mu biribwa bisanzwe.
Ubutumwa bwo kujyana mu rugo
- Guhangayika kw'ibikomoka kuri okisidasiyo ni ukubura uburinganire hagati y'ibintu birwanya ogisidasiyo mu mubiri wacu.
- Iyi ndwara iyo itavuwe, ishobora gutera ibibazo byinshi by’ubuzima, nka kanseri, indwara z’umutima, diyabete, no gusaza imburagihe.
- Kunywa itabi, inzoga, imihangayiko, n'ingeso mbi zo kurya bituma iki kibazo kirushaho kuba kibi.
- Uburyo bwiza bwo kurwanya ibi ni ukurya indyo yuzuye irimo imbuto, imboga, imbuto z'ubunyobwa n'ibinyamisogwe.
- Wongeyeho ibintu bike byoroshye mu mibereho yawe (imyitozo ngororamubiri, gusinzira bihagije), nawe ushobora gutsinda uru rugamba rutagaragara kandi ukabaho ubuzima bwiza.
- Niba ufite gushidikanya ku buzima bwawe, menya neza ko wagisha inama muganga w'umuryango wawe.
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.