Sonke sifuna ukuba sempilweni, sibe bahle, kwaye singaguli. Ngubani ofuna ukuba nolusu olunemibimbi nokwaluphala ngokukhawuleza? Ngoko ke namhlanje ndiza kukuxelela ngamandla amangalisayo afihliweyo ekutyeni kwethu anokunceda kuyo yonke le nto. Mhlawumbi ukhe weva ngeli gama - 'Antioxidants'.
Zithini ezi antioxidants? Masiqonde ngokulula.
Kulungile, masiyibeke ngokulula le nto. Khawucinge ukuba sineenxalenye ezithile ezingathandekiyo nezicaphukisayo emizimbeni yethu. Ezi sizibiza ngokuba 'zii-free radicals' . Ezi zingonakalisa iiseli emizimbeni yethu kwaye ziphazamise ukusebenza kwazo.
Kodwa ezi free radicals azimbi zonke. Zinceda iiseli zethu zahlukane, zinxibelelane, kwaye zilwe nezifo.
Ingxaki iqala xa ezi zinto ziba zininzi kakhulu. Kulapho ke umonakalo omkhulu uqala khona kwiiseli zethu. Oku kunokunyusa umngcipheko wezifo ezifana nomhlaza, isifo sentliziyo, uxinzelelo lwegazi oluphezulu, kunye nesifo seswekile.
Ii-antioxidants 'ziiqhawe' eziza kukhusela iiseli zethu kwezi free radicals ziphazamisayo. Zifumaneka ngokwendalo kwiziqhamo, imifuno, kunye nokunye ukutya okuninzi.
Ziziphi iintlobo zee-antioxidants ezikhoyo?
Ii-antioxidants aziyonto inye, kodwa lusapho olukhulu. Uhlobo ngalunye luneenzuzo zalo ezizodwa. Sonke siyazi ukuba i-vitamin C, i-vitamin E, i-vitamin A, kunye ne-beta-carotene ngamalungu aziwayo ale ntsapho.
Ukongeza kwezi, kukho nezinye iintlobo ezininzi zee-antioxidants. Umzekelo:
- I-Glutathione
- I-Coenzyme Q10
- I-Lipoic acid
- IiFlavonoids
- Iiphenols
- Iipolyphenols
- IiPhytoestrogens
Ziziphi iingenelo zempilo ezisinikwa zii-antioxidants?
Ii-antioxidants zinamandla okusikhusela kwi-free radicals, kwaye ngenxa yoko zinokunciphisa umngcipheko wokufumana izifo ezithile. Nangona kunjalo, olu lwalamano, ingakumbi xa lusetyenziswa njengezongezo, alukacaci ngokupheleleyo.
Nangona kunjalo, ukutya okuzele ziziqhamo nemifuno etyebileyo kwii-antioxidant kunempilo kakhulu ngenxa yezinye izizathu ezininzi.
| Ezinye izibonelelo zokutya okune-antioxidant eninzi |
|---|
| Ziqulethe ifayibha eninzi. |
| Amafutha agcweleyo aphantsi kunye ne-cholesterol . |
| Izele zezinye iivithamini kunye neeminerali . |
Ngenxa yempilo-ntle yamehlo
Ukonakala kwe-macular okunxulumene nobudala (AMD) yeyona nto iphambili ekulahlekelweni kokubona njengoko sikhula. Uphando lubonise ukuba ii-antioxidants zinokunciphisa umngcipheko wokufumana esi sifo malunga ne-25%. Iivithamini C kunye no-E zinokunciphisa umngcipheko we -cataracts .
Ukuba ulusu oluhle
Iivithamini C kunye no-E zilungile kakhulu kulusu. Ukufaka ivithamini C kulusu kunceda ekunciphiseni imibimbi, ukukhusela ulusu ekonakalisweni yi-UV, kunye nokususa amabala amnyama. Izithambiso ezinevithamini E zinceda ukuthambisa ulusu kwaye zigcine umswakama.
Impilo yentliziyo
Kusekho ingxoxo phakathi koogqirha malunga noku. Kuyacaca ukuba abantu abatya iziqhamo nemifuno emininzi banomngcipheko omncinci wesifo sentliziyo. Nangona uphando lokuqala lubonise ukuba oku kusenokuba kungenxa yee-antioxidants, izongezo azizange zivelise iziphumo ezifanayo. Ke ngoko, kubonakala ngathi ukufumana ii-antioxidants ekutyeni yeyona ndlela ilungileyo.
Ngaba umngcipheko womhlaza ungancitshiswa?
Olunye uphando lubonisa ukuba ii-antioxidants zinokunciphisa umonakalo obangelwa zii-free radicals kwiiseli, nto leyo enokubangela umhlaza. Nangona kunjalo, akukaqinisekiswa ngokwesayensi ukuba ukuthatha izongezo ze-antioxidant kunokuthintela umhlaza. Kufuneka uphando oluthe kratya ngale nto.
Ngoko ke sizifumana phi ezi antioxidants?
Ukutya okwahlukeneyo kuqulethe iintlobo ezahlukeneyo zee-antioxidants. Kungcono ukugcwalisa ukutya kwakho ngombala.
| Uhlobo lwe-Antioxidant | Ukutya Okutyebileyo Kuyo |
|---|---|
| I-Beta-carotene | Imifuno yeorenji kunye neziqhamo ezifana neekaroti, iibhatata ezimnandi, amathanga, iiapricot. Imifuno eluhlaza efana nesipinatshi kunye nekale. |
| ILycopene | Iitumato, ivatala, ipapaya, iidiliya ezipinki. |
| Ivithamini A | Iikaroti, iibhatata ezimnandi, izikhupha zamaqanda, isibindi, ubisi. |
| Ivithamini C | Iilamuni, iiorenji, iigrapefruit, iipapaya, iipepile zentsimbi, amaqunube, inkukhu, intlanzi. |
| Ivithamini E | Ii-almond, ibroccoli, imango, iioyile ezahlukeneyo. |
Ukongeza koku, ezinye ukutya okumangalisayo eziqulethe ii-antioxidants
- Ikofu: Ewe, ukufundile kakuhle oko. Ikofu sisiselo esityebileyo kwii-antioxidants.
- Itshokholethi Emnyama: Itshokholethi emnyama ityebile kwii-antioxidants ngenxa yee-flavanols ezikwi-cocoa. Itshokholethi emnyama ingcono kunetshokholethi yobisi.
- Iwayini Ebomvu: Iidiliya ezibomvu ziqulethe i-antioxidant ebizwa ngokuba yi-resveratrol, efumaneka kwiikhumba zeediliya.
- Amantongomane: Amantongomane afana nee-walnuts, ii-pecans, kunye namantongomane atyebile kwi-antioxidants.
Inyaniso malunga nezongezo ze-antioxidant
Usenokucinga ukuba ukusela ezi pilisi kuya kuba lula, kodwa inyaniso yahlukile.
Khumbula, akukho songezo sinokuthatha indawo yeengenelo zokutya okunempilo nokunesondlo okuzele ziziqhamo nemifuno enemibala.
Kwakhona khumbula ezi zinto:
- Izongezo zokutya ezifana nezi azilawulwa ngokungqongqo njengamayeza kwilizwe lethu. Ngenxa yoko, asinakuqiniseka ngokupheleleyo ukuba ziqulathe ntoni na okanye ukuba zikhuselekile na.
- Ngaphandle kweefomyula ezimbalwa ezikhethekileyo ezinikwa izigulane ze-AMD, ezi pilisi azikabonakali ukuba ziyayithintela okanye ziyayinyanga ezinye izifo.
- Nangona kukho malunga neentlobo ezisi-8 zevithamini E ekutyeni, iipilisi zihlala zinehlobo olunye kuphela. Ngoko ke azilingani.
- Ii-antioxidants zinokuba yingozi emzimbeni xa zithathwa ngeedosi eziphezulu.
Ngoko ke, ungaze uqale ukuthatha izongezo ezifana nezi ngaphandle kokuthetha nogqirha wakho, ingakumbi ukuba ukhulelwe, uncancisa, okanye uthatha amanye amayeza.
Ngaba kukho naziphi na iingozi ngee-antioxidants?
Ii-antioxidants ezithathwe ekutyeni aziyongozi kangako, kodwa kufuneka ulumke xa uzithatha njengezongezo.
- Iipilisi zeVitamin E zinokunyusa umngcipheko wokopha xa zisetyenziswa kunye nezinciphisi-gazi.
- Ukuba ungumntu otshayayo, ukuthatha iidosi eziphezulu zeepilisi ze-beta-carotene kunokunyusa umngcipheko wakho wokuba nomhlaza wemiphunga.
- Ukuthatha iidosi eziphezulu zevithamini E kunokunyusa umngcipheko womhlaza weprostate kunye nesifo sohlangothi.
Ngoko ke, xelela ugqirha wakho malunga namayeza kunye nezongezo ozithathayo. Angakuxelela ngqo ukuba yintoni ekhuselekileyo kuwe.
Umyalezo Wokuya Ekhaya
- Ii-antioxidants ngabahlobo bethu abalungileyo abalwa nee-free radicals ezonakalisa iiseli zomzimba wethu.
- Eyona ndlela ilungileyo yokufumana ii-antioxidants ayikokusebenzisa iipilisi, kodwa kukutya okuzele ziziqhamo ezimibalabala, imifuno, amandongomane kunye neembotyi.
- Ukutya okunesondlo kuxabisa ngaphezulu ngokuphindwe kaliwaka kunaso nasiphi na isongezelelo.
- Iipilisi ze-antioxidant ezithathwa ngeedosi eziphezulu zinokuba yingozi emzimbeni kwaye zinokusebenzisana namanye amayeza owasebenzisayo.
- Okona kubaluleke kakhulu: Soloko ubuza ugqirha wakho ngaphambi kokuba usebenzise nasiphi na isongezelelo.
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