Dzimwe nguva unonzwa kuneta here kana kuti seganda rako riri kukurumidza kukwegura? Wakambozvibvunza here kuti sei izvozvo zvichiitika? Kutaura zvazviri, kune hondo huru iri kuitika mukati memiviri yedu sekondi yega yega, kunyangwe tisingazvioni. Hondo iyi ndiyo inoita kuti hutano hwedu huve nani kana kuti huipire. Nhasi tichataura nezvehondo iyi isingaonekwe, inonzi oxidative stress mukurapa.
Zvichitaurwa zviri nyore, chii chinonzi oxidative stress?
Izvi zviri nyore kunzwisisa. Fungidzira kuti kune mapoka maviri anopikisana mumuviri wako. Rimwe boka ifree radicals . Rimwe boka iantioxidants .
Zvichitaurwa zviri nyore, oxidative stress inguva apo kuenzana pakati pemapoka maviri aya kunokanganiswa, uye huwandu hwefree radicals hunowedzera uye huwandu hweantioxidants hunoderera. Kungofanana nekuparadzwa kunoitika muhondo kana vanhu vakaipa vachiwedzera uye vanhu vakanaka vachiderera, idzi free radicals dzinotanga kukuvadza masero mumuviri wedu. Dzinorwisa zvikamu zvakakosha zvemasero edu, zvakaita semafuta nemapuroteni, uye dzinokanganisa mashandiro adzo akajairika.
Funga nezvazvo sechidimbu chesimbi chinoita ngura kana chaiswa muzuva. Izvozvowo ioxidation. Maitiro akafanana aya anoitika mukati memiviri yedu, anonzi oxidative stress. Anoita kuti masero edu "aite ngura."
Kurwisana pakati pefree radicals nema antioxidants
Kuti tinzwisise nyaya iyi zviri nani, ngatitarisei hunhu hwemapoka maviri aya.
Ndivanaani vanhu vakaipa ava vanonzi free radicals?
Mafree radicals haasi akaipa nguva dzose. Anogadzirwa semugumisiro wemaitiro akajairwa mumiviri yedu, kunyanya patinoshandura chikafu chatinodya kuita simba. Masoja edu ekudzivirira muviri anodawo mamwe emafree radicals aya kuti arwise zvirwere. Dambudziko rinotanga kana akawanda acho.
Mafree radicals aya zvidimbu zvisina kugadzikana. Panyaya yemakemikari, haana maerekitironi. Saka kuti agare akasimba, anotanga kuba maerekitironi kubva kumasero ane hutano akavapoteredza. Paanoba maerekitironi kubva kumasero ane hutano, sero iroro rinovawo risina kugadzikana uye rinokuvara. Nenzira iyi, sekuita kwecheni, masero anotanga kukuvara rimwe nerimwe.
Funga nezvazvo segororo remumugwagwa. Kana apererwa nemari, anotora mari kubva kumunhu asina mhosva. Ipapo munhu iyeye anoshaya pekubata. Ndizvo zvinoitwa nevanoda rusununguko.
Saka ndivanaani vanhu ava vakanaka vanonzi ma antioxidants?
Apa ndipo panopinda gamba redu. Maantioxidant ndiwo gamba. Izvi zvinhu zvechisikigo zvinowanikwa muzvikafu zvatinodya, kunyanya michero nemiriwo.
Zvinoitwa nema antioxidants kupa mamwe maerekitironi avanawo kune iyo rogue free radical. Pavanoita izvozvo, iyo free radical inova yakadzikama uye yakagadzikana. Ipapo haizotore maerekitironi kubva kumasero ane hutano zvakare. Nenzira iyi, ma antioxidants anochengetedza chiyero mumuviri wedu.
Dambudziko nderekuti huwandu hwemafree radicals mumiviri yedu hunowedzera, uye hatina ma antioxidants akakwana ekugadzirisa ese. Ndipo panoitika kushushikana kwe oxidative .
Kushungurudzika uku kwe oxidative kunogona kukonzera kukuvara kupi kumiviri yedu?
Vaongorori vanotenda kuti oxidative stress ndiyo inokonzera zvirwere zvakawanda zvinogara kwenguva refu uye zvinopera simba. Zvakafanana nemuvengi asingaoneki anoparadza miviri yedu zvishoma nezvishoma.
| Dambudziko rehutano | Kushushikana kwe oxidative kunokanganisa sei |
|---|---|
| Kenza | Mafree radicals anokuvadza DNA iri mumasero edu ane hutano. Kukuvadzwa kweDNA uku kunoita kuti masero apatsanuke zvisina kujairika, zvichiwedzera njodzi yekubatwa nekenza. |
| Chirwere chemwoyo | Izvi zvinogona kukonzera mafuta ( atherosclerosis ) mukati metsinga dzedu dzeropa, izvo zvinogona kudzivhara. Izvi zvinogona kukonzera kuvharika kwetsinga dzeropa dzinopa ropa kumwoyo ( chirwere chemwoyo ) uye kurwara nemoyo. |
| Chirwere cheItsvo | Kushushikana kwenguva refu kwe oxidative kunogona kukonzera mavanga muitsvo, zvichikanganisa mashandiro adzo. Izvi zvinogona kukonzera kutadza kushanda kweitsvo uye kutoda dialysis . |
| Zvirwere zveHuropi | Chirwere cheAlzheimer (Izvi zvakabatana nezvirwere zvakawanda zvetsinga, zvakaita sechirwere cheAlzheimer nechirwere cheParkinson . Izvi zvinogona kutungamira kumamiriro ezvinhu apo ma neuron europi anoparadzwa uye kurasikirwa nendangariro kunoitika ( Dementia ). |
| Zvirwere zvekufema | Zvinogona kukanganisa mapapu uye kukonzera kana kuwedzera zvirwere zvakaita seasthma uye chirwere chisingaperi chemapapu ( COPD ). |
| Rheumatoid Arthritis | Mafree radicals anokonzera arthritis, inova kuzvimba kwenguva refu kunokonzera kuzvimba nekurwadziwa kwemajoini. |
Sei muviri wedu uchirasikirwa nechiyero ichi?
Chero chinhu chipi zvacho chinowedzera huwandu hwefree radicals mumuviri wedu chinogona kukonzera izvi. Tinozvidaidza kuti zvinhu zvinokonzeresa zvakatipoteredza.
- Kusvuta nekushandisa fodya: Uyu muvengi mukuru. Huwandu hwakawanda hwemakemikari ari muutsi hwefodya hunokurumidza kugadzirwa kwemafree radicals mumuviri wedu.
- Kupisa zuva zvakanyanya: Mwaranzi ye ultraviolet (UV) iri muzuva inokuvadza masero eganda redu uye inoburitsa ma free radicals. Ichi ndicho chikonzero chikuru chekukwenya uye mavara ekukwegura.
- Kusvibiswa kwezvakatipoteredza: Kufema makemikari ane chepfu anowanikwa muzvinhu zvakaita seutsi hwemotokari uye utsi hwemufekitori.
- Kunwa doro zvakanyanya: Kana doro rikashandurwa mumuviri wedu, huwandu hwakawanda hwemafree radicals hunogadzirwa.
- Kushushikana: Ehe, ungashamisika. Kushushikana kwenguva refu kunowedzerawo kugadzirwa kwemafree radicals mumuviri wedu.
- Kudya kusina hutano: Kudya chikafu chine zvakawanda zvekudya zvakagadzirwa nemafuta akawanda, shuga, uye mafuta asina hutano.
Ndingaziva sei kana ndine oxidative stress?
Ichi ndicho chikamu chakaoma zvikuru. Kushushikana kwe oxidative chinhu chinoitika zvishoma nezvishoma mumiviri yedu, kunyangwe pasi pemaikorosikopu. Saka chingasaratidze zviratidzo pakutanga.
Asi dzimwe nguva unogona kuona zvimwe zviratidzo. Semuenzaniso, unogona kuona shanduko paganda rako nekuda kwekunyanya kupiswa nezuva:
- Kuonekwa kwemitsetse mitete uye makwinya paganda.
- Mavara matsvuku (mavara ezuva) anoonekwa sekunge wakapiswa nezuva.
- Mitsipa yeropa mitete (tsinga dzeropa diki dzinoonekwa pamusoro peganda).
Mune zvimwe zviitiko, zviratidzo zvinongoonekwa chete kana kukuvara kwanyanya. Semuenzaniso, kana mafuta akachengetwa akavhara mitsipa yeropa, zviratidzo zvechirwere chemwoyo zvakaita sekurwadziwa muchipfuva, kushaya mweya, uye kuneta zvinogona kuitika.
Saka, kana uine zviratidzo zvisingawanzoitiki, zvakanaka kuona chiremba wako kuti akupe mazano pane kungofungidzira.
Saka, chii chatingaita kuti tikunde hondo iyi?
Mashoko akanaka ndeekuti, pane zvakawanda zvatinogona kuita kudzora dambudziko iri. Chombo chedu chikuru chikafu chatinodya. Kudya kwakapfuma mu antioxidants kwakafanana neuto rine simba rinorwisa ma free radicals.
Vanachiremba vanokurudzira kuwana mishonga inorwisa mabhakitiriya kubva muzvikafu zvakasiyana-siyana, kwete mhando imwe chete. Nekuti chikafu chimwe chete hachigone kukunda hondo iyi. Mhedzisiro yakanaka inouya kana mishonga yakasiyana inorwisa mabhakitiriya ikashanda pamwe chete sechikwata.
Heano mamwe ezvekudya zvine antioxidant yakawanda zvinowanikwa nyore nyore munyika medu.
| Rudzi rwe antioxidant | Chikafu chinowanikwa kazhinji (chinowanikwa nyore nyore muSri Lanka) |
|---|---|
| Vhitamini C | Nelli, gwavha, orenji, narang, lime, mhiripiri (hove chili), papaya, sitirobheri |
| Vhitamini E | Maarumondi, mhodzi dzezuva, sipinachi, broccoli, nzungu |
| Beta-carotene | Makarotsi, mbatatisi, manhanga, sipinachi, miriwo yakasvibira (gotu kola, bok choy), mango |
| Selenium | Hove dzegungwa (sardine, mackerel), mazai, huku, howa |
| Flavonoids | Tii (kunyanya tii yegirini), chokoreti yakasviba, michero, hanyanisi, maapuro, mapomegraneti |
| Lycopene | Madomasi (kunyanya madomasi akabikwa), watermelon, pink guava, papaya |
Chii chimwe chaunogona kuita kunze kwechikafu?
- Dzivisa kusvuta zvachose.
- Deredza kunwa doro.
- Shandisa mafuta ekudzivirira zuva paunenge uchifamba muzuva.
- Dzora kushushikana. Zvinhu zvakaita sekufungisisa, yoga, uye kuita chimwe chinhu chinokuvaraidza zvinogona kubatsira.
- Rovedza muviri nguva dzose.
- Wana hope dzakakwana.
Dzimwe nguva, vanachiremba vanogona kukurudzira mavhitamini kana zvimwe zvinovaka muviri. Asi usambofa wakatora zvinovaka muviri iwe pachako usina kupiwa mazano nachiremba. Zvakanaka kuwana zvinovaka muviri izvi kubva muzvikafu zvechisikigo.
Mharidzo Yekuenda Nayo Kumba
- Kushushikana kwe oxidative ndiko kurasikirwa kwechiyero pakati pefree radicals uye antioxidants mumuviri wedu.
- Dambudziko iri, kana rikasarapwa, rinogona kukonzera matambudziko akawanda ehutano, akadai sekenza, chirwere chemwoyo, chirwere cheshuga, uye kukwegura nguva isati yakwana.
- Kusvuta, doro, kushushikana, uye kudya zvisina kunaka zvinoita kuti mamiriro ezvinhu aya awedzere kuipa.
- Nzira yakanakisisa yekurwisa izvi ndeyekudya chikafu chakakwana chine michero, miriwo, nzungu, uye nyemba.
- Nekuwedzera shanduko shoma dziri nyore pamararamiro ako (kurovedza muviri, kurara zvakakwana), iwewo unogona kukunda hondo iyi isingaoneki worarama hupenyu hwakanaka.
- Kana muine kusava nechokwadi nezvehutano hwenyu, iva nechokwadi chekubvunza chiremba wemhuri yenyu kuti akupei mazano.
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