Ngaba ngamanye amaxesha uziva udiniwe okanye ngathi ulusu lwakho luyaguga ngokukhawuleza? Ngaba wakha wazibuza ukuba kutheni oko kusenzeka? Enyanisweni, kukho idabi elikhulu eliqhubekayo ngaphakathi emizimbeni yethu rhoqo ngomzuzwana, nangona singenakulibona. Eli dabi lelo elenza impilo yethu ibe ngcono okanye ibe mbi ngakumbi. Namhlanje siza kuthetha ngeli dabi lingabonakaliyo, elibizwa ngokuba yi -oxidative stress kwizonyango.
Ngamafutshane, yintoni uxinzelelo lwe-oxidative?
Kulula kakhulu ukuyiqonda le nto. Khawuthelekelele ukuba kukho amaqela amabini achaseneyo emzimbeni wakho. Elinye iqela lizii- free radicals . Elinye iqela lizii -antioxidants .
Ngamafutshane, uxinzelelo lwe-oxidative luyenzeka xa ibhalansi phakathi kwala maqela mabini iphazamiseka, kwaye inani lee-free radicals liyanda kwaye inani lee-antioxidants liyancipha. Njengokutshatyalaliswa okwenzeka emfazweni xa abantu ababi besanda kwaye abantu abalungileyo behla, ezi free radicals ziqala ukonakalisa iiseli emizimbeni yethu. Zihlasela izinto ezibalulekileyo zeeseli zethu, ezifana nee-lipids kunye neeproteni, kwaye ziphazamise ukusebenza kwazo okuqhelekileyo.
Cinga ngayo njengentsimbi egqwala xa ivezwa elangeni. Loo nto ikwayi-oxidation. Le nkqubo ifanayo yenzeka ngaphakathi emizimbeni yethu, ebizwa ngokuba yi-oxidative stress. Ibangela ukuba iiseli zethu "zigqwale."
Imfazwe phakathi kwee-free radicals kunye nee-antioxidants
Ukuze siliqonde kakuhle eli bali, makhe sijonge abalinganiswa bala maqela mabini.
Ngoobani aba bantu bangendawo ababizwa ngokuba zii-free radicals?
Ii-free radicals azisoloko zimbi. Ziveliswa njengemveliso yeenkqubo eziqhelekileyo emizimbeni yethu, ingakumbi xa siguqula ukutya esikutyayo kube ngamandla. Inkqubo yethu yokuzikhusela komzimba ikwafuna ezinye zezi free radicals ukuze ilwe nezifo. Ingxaki iqala xa zininzi kakhulu.
Ezi free radicals ziingceba ezingazinzanga kakhulu. Ngokwekhemikhali, azinazo i-electron. Ngoko ke ukuze zizinzile, ziqala ukuba ii-electron kwiiseli eziphilileyo ezizingqongileyo ngokungathi ziphambene. Xa zisiba i-electron kwiseli ephilileyo, loo seli nayo ayizinzanga kwaye yonakale. Ngale ndlela, njenge-chain reaction, iiseli ziqala ukonakala nganye nganye.
Cinga nje ngesigebenga sasesitalatweni. Xa siphelelwa yimali, sithatha imali kumntu omsulwa. Emva koko loo mntu akaba namandla okunceda. Yiloo nto eyenziwa zi-free radicals.
Ngoko ke ngoobani aba bantu balungileyo ababizwa ngokuba zii-antioxidants?
Kulapho iqhawe lethu lingena khona. Ii-antioxidants ziqhawe. Ezi zizinto zendalo ezifumaneka ekutyeni esikutyayo, ingakumbi iziqhamo nemifuno.
Into eyenziwa zii-antioxidants kukunikela nge-electron eyongezelelweyo abanayo kuloo rogue free radical. Xa besenza loo nto, loo free radical iba yinto ezolileyo nezinzileyo. Emva koko ayisayi kuba ii-electron kwiiseli eziphilileyo. Ngale ndlela, ii-antioxidants zigcina ibhalansi emizimbeni yethu.
Ingxaki kukuba inani lee-free radicals emizimbeni yethu liyanda, kwaye asinazo ii-antioxidants ezaneleyo zokujongana nazo zonke. Kulapho ke kuvela khona uxinzelelo lwe-oxidative .
Ngowuphi umonakalo onokubangelwa lolu xinzelelo lwe-oxidative emizimbeni yethu?
Abaphandi bakholelwa ukuba uxinzelelo lwe-oxidative luyimbangela yeemeko ezininzi ezingapheliyo neziwohlokayo. Lufana notshaba olungabonakaliyo olutshabalalisa imizimba yethu kancinci kancinci.
| Imeko yezonyango | Indlela uxinzelelo lwe-oxidative oluchaphazela ngayo |
|---|---|
| Umhlaza | Ii-free radicals zonakalisa i-DNA kwiiseli zethu eziphilileyo. Lo monakalo we-DNA ubangela ukuba iiseli zahlukane ngendlela engaqhelekanga, nto leyo enyusa umngcipheko womhlaza. |
| Isifo sentliziyo | Oku kunokukhokelela ekufakweni kwamafutha ( i-atherosclerosis ) ngaphakathi kwemithambo yegazi yethu, nto leyo enokuyithintela. Oku kunokukhokelela ekuvalekeni kwemithambo yegazi ehambisa igazi entliziyweni ( isifo semithambo yegazi ) kunye nokuhlaselwa yintliziyo. |
| Isifo sezintso | Uxinzelelo lwe-oxidative oluhlala ixesha elide lunokubangela ukuba izicubu ezibomvu zivele kwizintso, nto leyo ephazamisa ukusebenza kwazo. Oku kunokukhokelela ekungasebenzini kwezintso kwanokuba yimfuneko ye -dialysis . |
| Izifo ze-Neurological | Isifo sika-Alzheimer (Oku kunxulunyaniswa nezifo ezininzi ze-neurological, ezifana nesifo sika-Alzheimer kunye nesifo sika-Parkinson . Oku kunokukhokelela kwiimeko apho ii-neurons zobuchopho zitshatyalaliswa khona kwaye kwenzeka ukulahleka kwenkumbulo ( i-Dementia ). |
| Izifo zokuphefumla | Ingachaphazela imiphunga kwaye ibangele okanye iyenze mandundu imeko efana ne -asthma kunye nesifo esingapheliyo semiphunga ( COPD ). |
| Irheumatoid arthritis | Ii-free radicals zinegalelo kwi-arthritis, oku kukudumba okungapheliyo okubangela ukudumba kunye nentlungu yamalungu. |
Kutheni imizimba yethu ilahlekelwa lolu lungelelwaniso?
Nantoni na eyonyusa ngokungeyomfuneko inani lee-free radicals emizimbeni yethu inokubangela oku. Ezi zinto sizibiza ngokuba zizinto ezisingqongileyo.
- Ukutshaya nokusebenzisa icuba: Olu lutshaba olukhulu. Inani elikhulu leekhemikhali ezikumsi wecuba likhawulezisa ukuveliswa kwee-free radicals emizimbeni yethu.
- Ukuchatshazelwa lilanga kakhulu: Imitha ye-ultraviolet (UV) elangeni yonakalisa iiseli zethu zolusu kwaye ivelise ii-free radicals. Le yeyona nto ibangela imibimbi kunye namabala okuguga.
- Ungcoliseko lokusingqongileyo: Ukuphefumla iikhemikhali ezinobungozi ezifumaneka kwizinto ezifana nomsi wemoto nomsi wefektri.
- Ukusela utywala ngokugqithisileyo: Xa utywala busetyenziswa emzimbeni wethu, kuveliswa inani elikhulu lee-free radicals.
- Uxinzelelo: Ewe, ungamangaliswa. Uxinzelelo olude lukwanyusa imveliso yee-free radicals emizimbeni yethu.
- Ukutya okungenampilo: Ukutya ukutya okune-oyile eninzi esetyenzisiweyo, iswekile, kunye neeoyile ezingondlekanga.
Ndingazi njani ukuba ndine-oxidative stress?
Le yeyona nxalenye inzima. Uxinzelelo lwe-oxidative yinto eyenzeka kwinqanaba elincinci kakhulu emizimbeni yethu, nokuba iphantsi kwemakroskopu. Ngoko ke isenokungabonakalisi zimpawu kwizigaba zokuqala.
Kodwa ngamanye amaxesha unokubona iimpawu ezithile. Umzekelo, unokubona utshintsho eluswini lwakho ngenxa yokuchatshazelwa lilanga kakhulu:
- Ukubonakala kwemigca emincinci kunye nemibimbi eluswini.
- Amabala amdaka (amabala elanga) abonakala ngathi utshiswe lilanga.
- Imithambo yegazi emincinci ebonakala phezu kolusu.
Kwezinye iimeko, iimpawu zibonakala kuphela emva kokuba umonakalo unzima. Umzekelo, xa amafutha evalekile emithanjeni yegazi, iimpawu zesifo sentliziyo ezifana neentlungu zesifuba, ukuphefumla nzima, kunye nokudinwa zinokubakho.
Ngoko ke, ukuba uneempawu ezingaqhelekanga, kungcono ukubona ugqirha wakho ukuze akunike icebiso kunokuba uqikelele.
Ngoko ke, yintoni esiyenzayo ukuze siphumelele kweli dabi?
Iindaba ezimnandi zezokuba, zininzi izinto esinokuzenza ukulawula le meko. Esona sixhobo sethu sibalaseleyo kukutya esikutyayo. Ukutya okutyebileyo kwii-antioxidants kufana nomkhosi onamandla olwa nee-free radicals.
Oogqirha bacebisa ukufumana ii-antioxidants kwiintlobo ngeentlobo zokutya, kungekuphela nje kohlobo olunye. Kuba ukutya okukodwa okumnandi akunakuphumelela kweli dabi. Iziphumo ezilungileyo zivela xa ii-antioxidants ezahlukeneyo zisebenza kunye njengeqela.
Nazi ezinye zokutya ezityebileyo kwii-antioxidant ezifumaneka lula kwilizwe lethu.
| Uhlobo lwe-antioxidant | Ukutya okufumaneka rhoqo (okufumaneka lula eSri Lanka) |
|---|---|
| Ivithamini C | I-Nelli, i-guava, i-orenji, i-narang, ilayimu, ipepile yentsimbi (itshili yentlanzi), ipapaya, istrawberry |
| Ivithamini E | Ii-almond, imbewu yelanga, ispinatshi, ibroccoli, amandongomane |
| I-Beta-carotene | Iikaroti, iibhatata ezimnandi, ithanga, ispinatshi, imifuno eluhlaza (gotu kola, bok choy), imango |
| I-Selenium | Iintlanzi zolwandle (isardine, i-mackerel), amaqanda, inkukhu, iikhowa |
| IiFlavonoids | Iti (ingakumbi iti eluhlaza), itshokolethi emnyama, amaqunube, itswele, ama-apile, iipomegranate |
| ILycopene | Iitamatisi (ingakumbi iitamatisi eziphekiweyo), ivatala, igwava epinki, ipapaya |
Yintoni enye onokuyenza ngaphandle kokutya?
- Kuphephe ukutshaya ngokupheleleyo.
- Nciphisa ukusetyenziswa kotywala.
- Sebenzisa isithambisi selanga xa uphuma elangeni.
- Lawula uxinzelelo. Izinto ezinje ngokucamngca, i-yoga, kunye nokwenza izinto ozithandayo zinokunceda.
- Zilolonge rhoqo.
- Lala ngokwaneleyo.
Kwezinye iimeko, oogqirha banokucebisa iivithamini okanye ezinye izongezo. Kodwa ungaze uzithathele izongezo ngokwakho ngaphandle kwengcebiso kagqirha. Kungcono ukufumana ezi zondlo ekutyeni kwendalo.
Umyalezo Wokuya Ekhaya
- Uxinzelelo lwe-oxidative kukulahlekelwa yibhalansi phakathi kwee-free radicals kunye nee-antioxidants emzimbeni wethu.
- Le meko, ukuba ayinyangwa, inokukhokelela kwiingxaki ezininzi zempilo, ezinje ngomhlaza, isifo sentliziyo, isifo seswekile, kunye nokwaluphala ngaphambi kwexesha.
- Ukutshaya, utywala, uxinzelelo, kunye nokutya ngendlela engafanelekanga kwenza le meko ibe mandundu.
- Eyona ndlela ilungileyo yokulwa noku kukutya ukutya okunesondlo okutyebileyo kwiziqhamo, imifuno, amandongomane kunye neembotyi.
- Ngokongeza utshintsho olulula kwindlela yakho yokuphila (ukuzilolonga, ukulala ngokwaneleyo), nawe ungaphumelela kweli dabi lingabonakaliyo kwaye uphile ubomi obusempilweni.
- Ukuba unamathandabuzo malunga nempilo yakho, qiniseka ukuba uqhagamshelana nogqirha wakho wosapho ukuze akunike icebiso.
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