Tose tinoda kuva neutano hwakanaka, runako, uye tisina zvirwere. Ndiani anoda kuva neganda rakakombama uye kukwegura nekukurumidza? Saka nhasi ndichakuudzai nezvesimba rinoshamisa riri muchikafu chedu rinogona kubatsira pane zvese izvi. Pamwe wakambonzwa nezveshoko iri - 'Antioxidants'.
Ndezvipi zvinhu izvi zvinorwisa mabhakitiriya? Ngatizvinzwisise zviri nyore.
Zvakanaka, ngatizvitaure zviri nyore. Fungidzira kuti tine zvimwe zvinhu zvisina kunaka uye zvinonetsa mumiviri yedu. Tinozvidaidza kuti 'free radicals' . Izvi zvinogona kukuvadza masero mumuviri wedu uye kukanganisa mashandiro awo.
Asi mafree radicals aya haasi ese akaipa. Anobatsira masero edu kupatsanurana, kutaurirana, uye kurwisa zvirwere.
Dambudziko rinotanga kana izvi zvanyanya kuwanda. Ndipo panotanga kukuvara kukuru kumasero edu. Izvi zvinogona kuwedzera njodzi yezvirwere zvakaita sekenza, chirwere chemwoyo, BP, uye chirwere cheshuga.
Ma antioxidants ndiwo 'magamba' anouya kuzodzivirira masero edu kubva kuzvinhu izvi zvinokanganisa ma free radicals. Anowanikwa mumichero, miriwo, nezvimwe zvekudya zvakawanda.
Ndeapi marudzi ema antioxidants aripo?
Ma antioxidants haasi chinhu chimwe chete, asi mhuri huru. Rudzi rumwe nerumwe rune zvarunobatsira zvakasiyana. Tose tinoziva kuti vhitamini C, vhitamini E, vhitamini A, uye beta-carotene inhengo dzinozivikanwa dzemhuri iyi.
Pamusoro peizvi, kune mamwe marudzi akawanda e antioxidants. Semuenzaniso:
- Glutathione
- Coenzyme Q10
- Lipoic acid
- Flavonoids
- Phenols
- Polyphenols
- Phytoestrogens
Ndezvipi zvakanakira hutano zvinopihwa nema antioxidants?
Ma antioxidants ane simba rekutidzivirira kubva ku free radicals, uye nekudaro anogona kuderedza njodzi yekubatwa nezvimwe zvirwere. Zvisinei, hukama uhwu, kunyanya kana hukatorwa sekuwedzera, hausati hwanyatsojeka.
Zvisinei, kudya kwakazara nemichero nemiriwo ine antioxidant yakawanda kunobatsira zvikuru nekuda kwezvimwe zvikonzero zvakawanda zvakare.
| Zvimwe zvakanakira zvekudya zvine antioxidant yakawanda |
|---|
| Dzine fiber yakawanda. |
| Mafuta akawandisa uye cholesterol yakaderera. |
| Izere nemamwe mavitamini nemaminerari . |
Kuti maziso agare zvakanaka
Kukwegura-kunokonzerwa nekuora kwemaziso (AMD) ndicho chikonzero chikuru chekurasikirwa nekuona sezvatinokura. Tsvagiridzo yakaratidza kuti ma antioxidants anogona kuderedza njodzi yekubatwa nechirwere ichi neinenge 25%. Mavhitamini C neE anogonawo kuderedza njodzi yekatarakita .
Kune ganda rakanaka
Mavhitamini C naE zvakanaka kwazvo paganda. Kuisa vhitamini C paganda kunobatsira kuderedza makwinya, kudzivirira ganda kubva mukukuvadzwa neUV, uye kubvisa mavanga matema. Zvizoro zvine vhitamini E zvinobatsira kupfavisa ganda uye kuchengetedza hunyoro.
Kune hutano hwemwoyo
Vanachiremba vachiri kukakavadzana nezvenyaya iyi. Zviri pachena kuti vanhu vanodya michero nemiriwo yakawanda vane mukana mudiki wekubatwa nechirwere chemwoyo. Kunyangwe tsvakiridzo yekutanga yakaratidza kuti izvi zvinogona kunge zvichikonzerwa nema antioxidants, mishonga yekuwedzera haina kupa mhedzisiro yakafanana. Saka, zvinoita sekunge kuwana ma antioxidants kubva muchikafu ndiyo nzira yakanakisisa.
Njodzi yekenza inogona kuderedzwa here?
Imwe tsvakiridzo inoratidza kuti ma antioxidants anogona kuderedza kukuvara kunokonzerwa ne free radicals kumasero, izvo zvinogona kukonzera kenza. Zvisinei, hazvina kuratidzwa nesainzi kuti kutora ma antioxidant supplements kunogona kudzivirira kenza. Kutsvagurudza kwakawanda kunodiwa pane izvi.
Saka tinowanepi ma antioxidants aya?
Zvikafu zvakasiyana zvine mhando dzakasiyana dze antioxidants. Zvakanakisisa kuzadza chikafu chako neruvara.
| Rudzi rweAntioxidant | Zvokudya Zvakapfuma Mazviri |
|---|---|
| Beta-carotene | Muriwo weorenji nemichero yakaita semakarotsi, mbatatisi, manhanga, maapricots. Muriwo wegirini wakaita sespinachi nekare. |
| Lycopene | Madomasi, waini, mapapaya, mazambiringa epingi. |
| Vhitamini A | Makarotsi, mbatatisi, zai, chiropa, mukaka. |
| Vhitamini C | MaLime, maranjisi, magrapefruit, mapapaya, mhiripiri, mastrawberry, huku, hove. |
| Vhitamini E | Maarumondi, broccoli, mango, mafuta akasiyana-siyana. |
Pamusoro peizvi, zvimwe zvekudya zvinoshamisa zvine antioxidants
- Kofi: Ehe, waverenga izvozvo nemazvo. Kofi chinwiwa chine antioxidants yakawanda.
- Chokoreti Yakasviba: Chokoreti yakasviba ine ma antioxidants akawanda nekuda kwe flavanols dziri mu cocoa. Chokoreti yakasviba iri nani pane chokoreti yemukaka.
- Waini Tsvuku: Mazambiringa matsvuku ane antioxidant inonzi resveratrol, inowanikwa mumatehwe emazambiringa.
- Nzungu: Nzungu dzakadai senzungu, pecans, nenzungu dzine ma antioxidants akawanda.
Chokwadi pamusoro pezvekuwedzera ma antioxidants
Ungafunga kuti kutora mapiritsi aya kwaizova nyore, asi chokwadi chakasiyana.
Yeuka kuti hapana chimwe chinhu chinogona kutsiva mabhenefiti ekudya zvine mwero uye zvine hutano kwakazara nemichero nemiriwo ine mavara akasiyana.
Uyewo yeuka zvinhu izvi:
- Mishonga yekuwedzera chikafu yakaita seiyi haina kudzorwa zvakanyanya semishonga munyika medu. Saka, hatigone kuva nechokwadi che100% nezvezviri mairi kana kuti hazvina njodzi here.
- Kunze kwemamwe maforomasi anopiwa varwere veAMD, mapiritsi aya haana kuratidzwa kuti anodzivirira kana kurapa zvimwe zvirwere.
- Kunyangwe paine mhando dzevhitamini E dzinosvika sere muzvikafu, mapiritsi anowanzova nerudzi rumwe chete. Saka haana kuenzana.
- Mishonga inorwisa mabhakitiriya inogona kukuvadza muviri kana ikatorwa yakawanda.
Saka, usambofa watanga kutora mishonga yekuwedzera yakadai usina kutaura nachiremba wako, kunyanya kana uine pamuviri, uchiyamwisa, kana kuti uchitora mimwe mishonga.
Pane njodzi here nekushandisa ma antioxidants?
Mishonga inorwisa mabhakitiriya inotorwa kubva muchikafu haina njodzi, asi unofanira kungwarira paunoishandisa semishonga inowedzera.
- Mapiritsi eVitamin E anogona kuwedzera njodzi yekubuda ropa kana akatorwa nemishonga inobvisa ropa rakawanda.
- Kana uri munhu anoputa fodya, kutora mapiritsi e beta-carotene akawanda kunogona kuwedzera njodzi yako yekubatwa nekenza yemapapu.
- Kutora vhitamini E yakawanda kunogona kuwedzera njodzi yekenza yeprostate uye sitiroko.
Saka, udza chiremba wako nezvemishonga yese yaunotora uye zvimwe zvinovaka muviri zvaunotora. Iye anogona kukuudza chaizvo zvakachengeteka kwauri.
Mharidzo Yekuenda Nayo Kumba
- Ma antioxidants ishamwari dzedu dzakanaka dzinorwisa ma free radicals anokuvadza masero emuviri wedu.
- Nzira yakanakisisa yekuwana antioxidants haisi kuburikidza nemapiritsi, asi kuburikidza nekudya kwakazara nemichero ine mavara, miriwo, nzungu, uye nyemba.
- Kudya kwakaringana kunokosha zvakapetwa chiuru kupfuura chero chimwe chinhu chinowedzerwa.
- Mapiritsi eAntioxidant anotorwa muhuwandu hwakawanda anogona kukuvadza muviri uye anogona kukanganisana nemimwe mishonga yauri kutora.
- Chinonyanya kukosha: Gara uchibvunza chiremba wako usati washandisa chero mushonga wekuwedzera.
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