Oxidative Stress ni iki? Reka tubiganireho mu buryo bworoshye!

Muraho! Mumeze mute? Uyu munsi tugiye kuvuga ku kintu kiba mu mibiri yacu, ariko nta byinshi tubiziho, ariko ni ingenzi cyane. Icyo ni stress ya oxidative, cyangwa `(stress ya oxidative)`. Wenda wigeze kumva iri jambo. Ntugahangayike, ndagusobanurira mu buryo bworoshye.

None se, stress ya oxidative ni iki?

Mu magambo make, stress ya oxidative ni ubusumbane hagati y’ubwoko bubiri bwa molekile mu mibiri yacu. Ni ukuvuga ko hari amoko menshi ya radicals yigenga kandi antioxydants nke. Tekereza nk'aho hari abana benshi cyane ku ruhande rumwe rw'ikibuga cy'imikino n'abantu bakuru bake cyane ku buryo batabasha kwita ku rundi ruhande. Bigenda bite iyo bibaye? Izo radicals zirenze urugero zitangira kwangiza uturemangingo n'ingingo zacu. Kimwe n'abana babi, zangiza ibice bitandukanye by'uturemangingo, cyane cyane ibinure (amavuta) na poroteyine. Ibi ni byo bice bifasha uturemangingo gukora neza.

Ni irihe tandukaniro riri hagati ya radicals free na antioxydants?

Kugira ngo tubisobanukirwe neza, reka tubanze turebe icyo radicals zidafite ireme na antioxydants ari cyo n'icyo bikora mu mibiri yacu. Byombi ni ubwoko bubiri bwa molekile umubiri wacu ukeneye.

Tekereza kuri ibi, iyo duhinduye ibiryo turya mo ingufu, ni ukuvuga iyo inzira y'umubiri wacu yo gutunganya ingufu "(Metabolism)" ibayeho, izi radicals zikora nk'ibikomoka kuri zo. Nk'uko umwotsi ukorwa iyo utetse ku ziko ry'inkwi. Izi radicals zikora si mbi buri gihe. Mu by'ukuri, zifasha ubudahangarwa bwacu bw'umubiri n'izindi nzira z'ingenzi mu mubiri mu rugero ruto. Ariko, iyo zibaye nyinshi cyane, ikibazo ni uko.

Hari impamvu nyinshi zituma iyi mikorobe y’ubuntu ishobora kwirundanya mu mibiri yacu. Urugero, kwirukanwa n’izuba rikabije, guhangayika cyane, no kunywa itabi bishobora gutuma yiyongera cyane.

Izi radicals zidafite ireme ni molekile zidahindagurika. Mu magambo ya shimi, zibura electron. Zikeneye umubare runaka wa electron kugira ngo zihamye, zibe zuzuye. Rero, icyo izi radicals zidafite ireme zikora ni ugushaka electron zidafite hanyuma zikayikura muri molekile nzima kandi yuzuye mu mubiri wacu. Hanyuma izo molekile nzima zihinduka zidahindagurika kandi nazo zikangirika. Nk'uko umwana umwe w'umugome afata igikinisho cy'undi mwana.

Ariko, nk'uko intwari muri filime iza ikarokora byose, hano natwe dufite umuntu udufasha. Kandi ibyo ni antioxydants.. Ibi ni ibintu karemano biboneka mu biribwa turya. Bitandukanye na radicals zidafite ubuzima, antioxydants ntiziba electron zivuye mu turemangingo tuzima mu mibiri yacu. Ahubwo, zitanga imwe muri electron zazo kuri iyo radicals zidafite ubuzima. Hanyuma iyo radical ihinduka yuzuye, ihamye. Hanyuma ntiziba electron zivuye mu zindi molekile. Muri ubu buryo, antioxydants zifasha mu kugumana imibiri yacu mu buryo buringaniye.

None se, bigenda bite iyo tudafite antioxydants zihagije mu mibiri yacu zo guhaza izo radicals zidafite ubuntu? Ni bwo izo radicals zitangira kugenda zikiba electron mu zindi molekile. Kubera iyo mpamvu, imibiri yacu igira stress ya oxidative . Urabyumva?

Ni izihe ndwara zishobora guterwa n'ihungabana ry'umubiri (oxidative stress)?

Abashakashatsi bemeza ko iyi stress ya oxidative ari yo itera indwara nyinshi zidakira kandi zigenda zigabanuka. Ni ukuvuga indwara zimaze igihe kinini mu mubiri kandi zigenda zirushaho kwiyongera. Reba izi ngero:

• Kanseri: Oxidative stress yangiza ADN mu turemangingo twacu tuzima. Ibi bishobora kongera ibyago byo kurwara kanseri. Tekereza nk'amabwiriza ari mu turemangingo twacu, yitwa ADN. Iyo yangiritse, uturemangingo dutangira kwitwara nabi.
• Indwara z'umutima n'imitsi: Imihangayiko ya oxidative itera imiterere ya plaque/atherosclerosis mu mitsi yacu, ni ukuvuga imitsi. Mu buvuzi, ibi tubyita "Atherosclerosis." Ibi binure bishobora kuziba imitsi y'amaraso. Ibi bishobora gutuma amaraso agabanuka mu mutima, bigatera "Indwara y'imitsi itera indwara ya Coronary" cyangwa se "Indwara y'umutima."
• Indwara z'impyiko: Iyo stress ya oxidative ikomeje, inkovu zishobora kuvuka mu mpyiko. Ibi bishobora gutuma impyiko zihagarara gukora neza. Ibi bishobora gutuma impyiko zinanirwa gukora neza, bikaba byasaba dialyse.
• Indwara z’imitsi: Abashakashatsi bavumbuye isano iri hagati y’indwara ziterwa n’ubwonko n’indwara zitandukanye z’imitsi nka Alzheimer, Parkinson, na Multiple Sclerosis. Udukoko twinshi twangiza uturemangingo tw’imitsi (Neurons). Ibi bishobora gutera indwara nka dementia, zishobora gutera kwibagirwa.
• Indwara zo mu myanya y'ubuhumekero: Imihangayiko ya oxidative hamwe n'ububyimbirwe bijyana nabyo bishobora kugira ingaruka ku bihaha byacu bigatera indwara nka asima cyangwa indwara idakira yo mu bihaha (COPD).
• Arthritis ya Rumatizime: Izi radicals zikora ku ruhu nazo zigira uruhare mu kubyimba guhoraho ku bantu barwaye rubagimpande.

Ni izihe mpamvu zitera stress ya oxidative?

Ikintu cyose cyongera ingano ya radicals libre mu mibiri yacu ku rugero rutari rwiza gishobora gutera stress ya oxidative. Abaganga rimwe na rimwe bita ibi bintu bifitanye isano n’ibidukikije cyangwa ibintu bitera ibidukikije . Impamvu nyamukuru zagaragajwe kugeza ubu ni izi:

• Ibintu nk'ihumana ry'ikirere n'ihumana ry'amazi mu bidukikije.
• Kunywa itabi no kunywa itabi. Iyi ni yo mpamvu nyamukuru y'indwara nyinshi.
• Guhura n'izuba ryinshi cyane cyane ku manywa.
• Kunywa inzoga nyinshi.
• Imihangayiko . Yego, imihangayiko igira ingaruka ku mibiri yacu kurusha uko ubitekereza.

Ni ibihe bimenyetso by'indwara ya oxidative stress?

Mu by’ukuri, ntabwo buri gihe wumva ufite ikibazo cya oxidative mu mubiri wawe. Izi ni impinduka nto cyane, nto cyane ziba mu mubiri. Nta bimenyetso bishobora kubaho igihe runaka. Nubwo ibimenyetso byabaho, bishobora gutandukana bitewe n’umuntu ku wundi, kandi biratandukanye bitewe n’igice cy’umubiri cyafashweho ingaruka.

Urugero, iyo uhuye n'izuba ryinshi cyane, ushobora kugira uruhu rwangiritse bitewe n'izuba . Ibi bibaho kubera ko imirasire ya ultraviolet ituruka ku zuba yangiza ADN mu turemangingo tw'uruhu rwacu. Ushobora kubona ibimenyetso nk'ibi:

• Kugaragara kw'imirongo mito n'iminkanyari ku ruhu.
• Uduheri tw'izuba cyangwa utubara tw'umukara.
• Imitsi y'ibicurane igaragara ku ruhu.

Mu bindi bihe, oxidative stress ntabwo itera impinduka zigaragara. Ariko, nyuma yo kwangirika gukomeye, ushobora gutangira kumva ingaruka zabyo. Urugero, nk'uko nabivuze mbere, kwiyongera kwa cholesterol mu mitsi bishobora gutera ibimenyetso by'indwara z'umutima n'imitsi. Ibi birimo kubabara mu gatuza, guhumeka nabi, umunaniro, n'indwara z'umutima .

"Muganga ashobora kuguha amakuru arambuye ku bimenyetso byawe n'icyo wakwitega muri iki kibazo."

None se twagabanya dute iyi stress ya oxidative?

Uburyo bumwe bwo kugabanya stress ya oxidative ni ugushyira mu mirire yacu ibiryo bikungahaye kuri oxidative . Abaganga badusaba kubona oxidative mu biribwa bitandukanye. Impamvu ni uko nta oxidative imwe, nk' 'superfood', ishobora gukuraho resitora zose zirimo free radicals. Iyo oxidative zitandukanye zikoranye ni bwo inyungu nyinshi ku buzima zigerwaho.

Dore bimwe mu bintu by'ingenzi birwanya indwara ndetse n'ibiribwa bimwe na bimwe birimo:

• Vitamine C: Amacunga, indimu, indabyo z'umuhondo, ifumbire, urusenda, inkeri, na kiwi.
• Vitamine E: Imbuto z'ibihwagari, amande, ubunyobwa, epinari, broccoli.
• Beta-carotene: Karoti, ibijumba, ibihaza, epinari, ipapayi.
• Selenium: imbuto zo muri Brezili, amafi ya tuna, imbuto z'ibihwagari, amagi.
• Zinc: Oysters, crab, lentils, cashews, imbuto z'ibihaza.
• Flavonoids: Icyayi (cyane cyane icyayi cy’icyatsi), pome, ibitunguru, imizabibu (inzabibu zitukura), imbuto, shokora yijimye (ikawa irimo kakao nyinshi).
• Polyphenols: Amavuta ya elayo, imbuto, divayi itukura (mu rugero), ikawa, ibirungo (turmeric, sinamoni).

Mu bihe bimwe na bimwe, abaganga bashobora kukugira inama yo gufata inyongeramusaruro kugira ngo ubone antioxydants ukeneye. Ariko, muri rusange, ni byiza kubona intungamubiri mu biribwa.

Indyo yo mu Nyanja ya Mediterane ni indyo ikungahaye kuri antioxydants. Ubushakashatsi bwagaragaje ko ifite akamaro kenshi ku buzima. Ushobora kuvugana n'inzobere mu mirire kugira ngo akugire inama zijyanye n'ibyo ukeneye mu mirire.

Imihangayiko ya oxidative ni inzira iba mu mubiri wawe utabizi. Ariko ibaho buri gihe, kandi abashakashatsi baracyari kwiga uburyo igira ingaruka ku buzima bwacu. Inkuru nziza ni uko ushobora gufata ingamba zo kurwanya ingaruka mbi zayo.

Hari ibintu bimwe na bimwe tudashobora kugenzura, nko guhura n'ihumana ry'ikirere. Ariko ushobora kurya ibiryo bimwe na bimwe bigabanya imisemburo ya radicals mu mubiri wawe. Ushobora kandi kwirinda itabi no kurinda uruhu rwawe iyo uri ku zuba.

Ubutumwa bwa nyuma bwo kujyana mu rugo

Rero, nizeye ko hari icyo wasobanukiwe mu byo twavuze kuri Stress ya Oxidative. Nubwo iyi ari ingingo igoye, nagerageje kuyisobanura mu buryo bworoshye, mu buryo ushobora kumva.

Igikuru ni uko, nubwo oxidative stress ari ikintu kibaho mu mubiri wacu mu buryo busanzwe, ibibazo bivuka iyo uburinganire hagati ya free radicals na antioxydants buhungabanye.

Hari ibintu dushobora gukora kugira ngo dukomeze kuringaniza.

• Shyiramo imboga, imbuto, imbuto, ibinyampeke n'ibinyampeke bikungahaye ku antioxydants mu mirire yawe.
• Irinde kunywa itabi burundu.
• Gabanya kunywa inzoga, cyangwa ureke burundu.
• Irinde kwibasirwa n'izuba ryinshi kandi urinde uruhu rwawe.
• Shaka uburyo bwo kugabanya imihangayiko. Ibintu nk'imyitozo ngororamubiri no gutekereza cyane bishobora gufasha.
• Gira ibitotsi bihagije.

Niba ufite ibindi bibazo kuri ibi, cyangwa niba ufite impungenge ku buzima bwawe, menya neza ko wavugana na muganga wawe. Ashobora kuguha inama ikubereye.

Wibuke ko tugomba gufata inshingano ku buzima bwacu. Impinduka nto zishobora kugira ingaruka zikomeye. Tukwifurije ubuzima bwiza!

` Stress ikomoka kuri oxidative, radicals libre, antioxydants, kwangirika k'uturemangingo, indwara zidakira, indyo yuzuye, imibereho myiza