Tose tinoda kurarama hupenyu hune hutano uye husina zvirwere. Asi dzimwe nguva, tisingazvizivi, hondo huru iri kuitika mumiviri yedu. Nekuda kwehondo iyi, zvirwere zvakawanda zvakakomba zvakaita sechirwere cheshuga, BP, chirwere chemwoyo, uye kenza zvinovhurwa. Ndiyo muvengi akanyarara watiri kutaura nezvake muchinyorwa chino nhasi. Mukurapa, tinodana mamiriro aya kuti oxidative stress .
Zvichitaurwa zviri nyore, chii chinonzi oxidative stress?
Kuti tinzwisise izvi, tinofanira kutanga taziva nezvevanhu vaviri vakuru vari mumuviri wedu.
1. MaRadicals Akasununguka: Funga nezvevanhu ava sevanhu vadiki vakaipa mumiviri yedu. Vakasikwa panguva dzakajairika mumiviri yedu, senge patinoshandura chikafu chatinodya kuita simba, kana patinosangana nezvinosvibisa zvakatipoteredza. Nekuti havana kugadzikana, vanowanzo kukuvadza masero ane hutano mumiviri yedu uye kukanganisa mashandiro awo. Kungofanana nengura yesimbi, aya mafree radicals anoedza "kuora" masero edu.
2. Maantioxidant: Aya ndiwo maitiro ekudzivirira muviri. Akafanana nemagamba anodzivirira masero edu kubva kuvanhu vakaipa. Maantioxidant aya anoderedza mafree radicals uye anodzivirira kukuvadza masero edu.
Saka, oxidative stress ndiko kusaenzana pakati pemarogue aya (free radicals) neanodzivirira (antioxidants). Kana huwandu hwemarogue hukawedzera uye pasina vadziviriri vakakwana vekuadzora, masero emuviri wedu, DNA, nematishu zvinotanga kukuvara. Kukuvadzwa uku kwenguva refu ndiko kunokonzera zvirwere zvakawanda.
Kunyangwe zvimwe zvidzidzo zvakawana kuti kushushikana uku kwe oxidative kunogona kubatsira kurwisa zvinhu zvakaita semasero ekenza, kazhinji ndiro divi rinokuvadza rinowanzoonekwa.
Kukosha kwe antioxidants uye kuti ungazviwana sei?
Ma antioxidants, nzira dzekudzivirira muviri wedu, akakosha zvikuru kwatiri. Anodzivirira masero edu, achibatsira kudzivirira kana kuderedza migumisiro yezvirwere zvemwoyo, kenza, nezvimwe zvirwere zvakawanda zvisingatapuriranwe.
Chinhu chakanakisa ndechekuti tinogona kuwana ma antioxidants aya akakosha kubva muchikafu.
- Mavhitamini C naE: Anowanikwa akawanda mumaranjisi, grapefruit, guava, papaya, avocado, mafuta emuriwo, uye nzungu.
- MaCarotenoids: Anowanikwa mumichero nemiriwo yakasviba senge makarotsi, mbatatisi, manhanga, nematomatisi.
- Flavonoids neTannins: Zvinowanikwa mutii, kofi, koko, chokoreti yakasviba, uye michero.
- Zvinonhuwira zvedu: turmeric, sinamoni, uye cloves zvakare manyuko akanaka e antioxidants.
Zvinoreva kutiKudya chikafu chine mavara uye chakaringana ndeimwe yenzira dzakanakisisa dzekurwisa kushushikana kwe oxidative.
Zvirwere zvinogona kukonzerwa nekushushikana kwe oxidative
Mafree radicals anoramba achikuvadza masero edu, izvo zvinogona kukonzera zvirwere zvakawanda zvakakomba nekufamba kwenguva. Ngatitarisei zvirwere izvozvo uye kuti oxidative stress inovakanganisa sei mutafura iri pazasi.
| Mamiriro | Kushushikana Kwekuora Mwoyo Kunokanganisa Sei? |
|---|---|
| BP | Kushushikana kweropa kunokuvadza madziro etsinga dzeropa, zvichiita kuti dzisanyatsogadzikana uye dziome, izvo zvinowedzera BP. |
| Kuora kweropa muropa | Cholesterol yakaipa (LDL) mumuviri inosanganiswa nefree radicals uye inotanga kuungana pamadziro etsinga dzeropa. Izvi zvinonzi "plaques". Izvi zvinoita kuti tsinga dzitete, zvichiwedzera njodzi yekurwara nemoyo uye sitiroko. |
| Chirwere chemwoyo uye kutadza kwemoyo | Kana huwandu hwemaantioxidant hukadzikira, masero emhasuru dzemwoyo anogona kukuvara. Izvi zvinogona kuderedza kushanda kwemoyo uye, nekufamba kwenguva, zvinozokonzera chirwere chinonzi heart failure. |
| Kurohwa | Kushushikana kwe oxidative kunokanganisa masero europi. Kunyanya kana sitiroko ikaitika, kukuvara kweuropi kunogona kunyanya kuipa kune munhu ane mazinga mashoma e antioxidants. |
| Kenza | Kushushikana kwe oxidative kunogona kukanganisa DNA iri mumasero edu. Kukuvadzwa kweDNA uku kunoita kuti masero apatsanuke zvisingadzoreki. Uku ndiko kutanga kwegomarara. |
| Chirwere cheshuga | Kushushikana kwe oxidative kunogona kuderedza kupindura kwemuviri ku insulin (insulin resistance) uye kunogonawo kukuvadza masero anogadzira insulin mupancreas. Zvese izvi ndizvo zvinokonzera chirwere cheshuga. |
| Zvirwere zveHuropi | Kukuvadzwa kwemasero europi (neurons) kunowedzera njodzi yezvirwere zvakaita sekurasikirwa nendangariro, chirwere cheAlzheimer , uye chirwere cheParkinson . |
Saka hazvina kuipa here kutora mapiritsi ekudzivirira muviri?
Uyu mubvunzo unobvunzwa nevanhu vazhinji. Kushushikana kwe oxidative inzira yakaoma zvikuru. Nokudaro, kungotora mapiritsi e antioxidant (supplements) hakugadzirise dambudziko iri zvachose. Chinhu chakanakisa ndechekurarama hupenyu hune hutano .
- Kudya kwakanaka: Kudya kwakapfuma mumichero, miriwo, nzungu, nyemba, uye zvinonhuwira.
- Kurovedza muviri nguva dzose.
- Kudzivisa kusvuta nedoro.
- Kudzora kushushikana.
- Kurara zvakakwana.
Zvese izvi zvinobatsira kuderedza oxidative stress. Zvakakosha kutaura nachiremba wako nezvehutano hwako, kunyanya kana uine zvinhu zvine njodzi zvakaita sechirwere cheshuga kana BP yakakwira. Usambofa watora mamwe mavhitamini kana maantioxidant supplements usina kupiwa mazano nachiremba.
Mharidzo Yekuenda Nayo Kumba
- Kushushikana kwe oxidative ndiko kusaenzana kuripo pakati pema free radicals nema antioxidants mumuviri wedu.
- Mamiriro aya akafanana nemasero edu "achidya ngura." Anokuvadza masero, DNA, uye tishu.
- Izvi zvinogona kuva chikonzero chikuru chezvirwere zvakawanda zvakakomba zvakaita sechirwere cheshuga, chirwere chemwoyo, BP, kenza, uye zvirwere zvetsinga.
- Tinogona kuwana mishonga inorwisa mabhakitiriya yatinoda kuburikidza nekudya michero ine mavara, miriwo, nyemba, nzungu, uye zvinonhuwira.
- Mararamiro ane hutano (kudya kwakanaka, kurovedza muviri, kugadzirisa kushushikana) ndiyo nzira yakanakisisa yekudzivirira kushushikana kwe oxidative.
- Gara uchibvunza chiremba wako usati waita chero sarudzo nezveutano hwako kana kutora mavhitamini.
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