Yintoni i-Oxidative Stress? Masithethe ngayo ngokulula!

Molo! Unjani? Namhlanje siza kuthetha ngento eyenzekayo ngaphakathi emizimbeni yethu, kodwa asazi kangako ngayo, kodwa ibaluleke kakhulu. Loo nto yi-oxidative stress, okanye `(Oxidative Stress)`. Mhlawumbi ukhe wayiva le gama. Ungakhathazeki, ndiza kukuchazela ngokulula.

Ngoko ke yintoni uxinzelelo lwe-oxidative?

Ngamafutshane, uxinzelelo lwe-oxidative lukungalingani phakathi kweentlobo ezimbini zeemolekyuli emizimbeni yethu. Oko kukuthi, kukho ii-free radicals ezininzi kunye nee-antioxidants ezimbalwa. Cinga nje ngokuba kukho abantwana abaninzi kakhulu kwelinye icala lendawo yokudlala kunye nabantu abadala abambalwa kakhulu ukuba babanakekele kwelinye icala. Kwenzeka ntoni xa oko kusenzeka? Ezo free radicals zigqithisileyo ziqala ukonakalisa iiseli zethu kunye nezicubu. Njengabantwana abangcolileyo, zonakalisa iindawo ezahlukeneyo zeeseli, ngakumbi ii-lipids (amafutha) kunye neeproteni. Ezi ziindawo ezinceda iiseli zisebenze ngokufanelekileyo.

Yintoni umahluko phakathi kwee-free radicals kunye nee-antioxidants?

Ukuze siqonde oku, masiqale sijonge ukuba ziyintoni ii-free radicals kunye nee-antioxidants kunye nokuba zenza ntoni emizimbeni yethu. Zombini ziintlobo ezimbini zeemolekyuli ezifunekayo emizimbeni yethu.

Cinga ngako oku, xa siguqula ukutya esikutyayo kube ngamandla, oko kukuthi, xa inkqubo yemetabolism yamandla emzimbeni wethu ``(Metabolism)`` isenzeka, ezi free radicals zenziwa njengemveliso ephumayo. Njengomsi owenziwa xa kuphekwa esitovini somthi. Ezi free radicals azisoloko zimbi. Enyanisweni, zinceda inkqubo yethu yokuzikhusela komzimba kunye nezinye iinkqubo ezibalulekileyo emzimbeni ngamanani amancinci. Nangona kunjalo, ukuba zininzi kakhulu, ingxaki yile.

Kukho izizathu ezininzi zokuba ezi free radicals ziqokeleleke emizimbeni yethu. Umzekelo, ukutshiswa lilanga kakhulu, uxinzelelo oluphezulu, kunye nokutshaya kunokubangela ukuba ziqokeleleke kakhulu.

Ezi free radicals ziimolekyuli ezingazinzanga. Ngokweekhemikhali, azinayo i-electron. Zifuna inani elithile lee-electron ukuze zizinzile, zigqibelele. Ngoko ke, into eyenziwa zezi free radicals kukufumana i-electron eziyilahlekileyo size siyithathe kwiimolekyuli eziphilileyo nezipheleleyo emizimbeni yethu. Emva koko ezo molekyuli ziphilileyo azizinzanga kwaye zonakale nazo. Kanye njengokuba umntwana omnye okrwada ethatha ithoyizi komnye umntwana.

Kodwa, njengokuba iqhawe kwimuvi lifika lize lisindise yonke into, nalapha sinomntu osincedayo. Kwaye loo nto yi -antioxidants.Ezi zizinto zendalo ezifumaneka ekutyeni esikutyayo. Ngokungafaniyo nee-free radicals, ii-antioxidants aziba ii-electron kwiiseli eziphilileyo emizimbeni yethu. Endaweni yoko, zinikela enye yee-electron zazo kuloo free radical. Emva koko loo free radical iba yinto epheleleyo, ezinzileyo. Emva koko ayiba ii-electron kwezinye iimolekyuli. Ngale ndlela, ii-antioxidants zinceda ukugcina imizimba yethu ilungelelene.

Ngoko ke, kwenzeka ntoni ukuba asinazo ii-antioxidants ezaneleyo emizimbeni yethu ukwanelisa ezo free radicals? Kulapho ezo free radicals ziqala khona ukuhambahamba zize zibe ii-electron kwezinye iimolekyuli. Ngenxa yoko, imizimba yethu ifumana uxinzelelo lwe-oxidative . Uyaqonda?

Zeziphi izifo ezinokubangelwa luxinzelelo lwe-oxidative?

Abaphandi bakholelwa ukuba olu xinzelelo lwe-oxidative lubangela izifo ezininzi ezingapheliyo neziwohlokayo . Oko kukuthi, izifo ebezikho emzimbeni ixesha elide kwaye zisiba mandundu kancinci kancinci. Jonga le mizekelo:

• Umhlaza: Uxinzelelo lwe-oxidative lonakalisa i-DNA kwiiseli zethu eziphilileyo. Oku kunokunyusa umngcipheko wokuba nomhlaza. Cinga ngayo njengemiyalelo kwiiseli zethu, ebizwa ngokuba yi-DNA. Xa yonakele, iiseli ziqala ukuziphatha ngendlela engaqhelekanga.
• Isifo sentliziyo: Uxinzelelo lwe-oxidative lubangela ukwakheka kwe-plaque/atherosclerosis kwimithambo yethu yegazi, oko kukuthi, imithambo yegazi. Kwizonyango, sibiza oku ngokuthi "i-Atherosclerosis." Ezi ntsalela zamafutha zinokuvala imithambo yegazi. Oku kunokukhokelela ekunciphiseni ukuhanjiswa kwegazi entliziyweni, nto leyo enokukhokelela kwi-"Coronary Artery Disease" okanye "kwi-Heart Attack."
• Isifo sezintso: Ukuba uxinzelelo lwe-oxidative luyaqhubeka, izicubu ezibomvu zinokwakheka kwizintso. Oku kunokubangela ukuba izintso ziyeke ukusebenza kakuhle. Oku kunokubangela ukungasebenzi kakuhle kwezintso, nto leyo enokufuna i-dialysis.
• Izifo ze-Neurological: Abaphandi bafumene unxibelelwano phakathi koxinzelelo lwe-oxidative kunye nezifo ezahlukeneyo ze-neurological ezifana nesifo sika-Alzheimer, isifo sika-Parkinson, kunye ne-Multiple Sclerosis. Ii-free radicals ezigqithisileyo zonakalisa iiseli ze-nerve (ii-Neurons). Oku kunokukhokelela kwiimeko ezifana ne-dementia, enokubangela ukulahlekelwa yinkumbulo.
• Izifo zokuphefumla: Uxinzelelo lwe-oxidative kunye nokuvuvukala okunxulumene noko kunokuchaphazela imiphunga yethu kwaye kubangele iimeko ezifana ne-asthma okanye isifo esingapheliyo se-pulmonary disease (COPD).
• I-Rheumatoid Arthritis: Ezi radicals zikhululekileyo zikwanegalelo ekuvuvukeni okungapheliyo okwenzeka kubantu abane-rheumatoid arthritis.

Zithini izizathu zoxinzelelo lwe-oxidative?

Nantoni na eyonyusa inani lee-free radicals emizimbeni yethu ukuya kwinqanaba elingafanelekanga inokubangela uxinzelelo lwe-oxidative. Oogqirha ngamanye amaxesha babiza ezi zinto zendalo okanye izinto ezibangela indalo . Ezona zizathu ziphambili ezichongiweyo ukuza kuthi ga ngoku zezi:

• Izinto ezifana nongcoliseko lomoya kunye nongcoliseko lwamanzi kwindawo esikuyo.
• Ukutshaya nokusebenzisa icuba. Le yeyona nto ibangela izifo ezininzi.
• Ukuchanabeka kakhulu elangeni, ingakumbi emini.
• Ukusela utywala ngokugqithisileyo.
• Uxinzelelo . Ewe, uxinzelelo luchaphazela imizimba yethu ngaphezu kokuba ucinga.

Zithini iimpawu zoxinzelelo lwe-Oxidative?

Enyanisweni, awusoloko uziva ngathi une-oxidative stress emzimbeni wakho. Ezi ziinguqu ezincinci kakhulu, ezincinci ezenzeka ngaphakathi emzimbeni. Kusenokungabikho zimpawu okwethutyana. Nokuba iimpawu ziyenzeka, zinokuhluka ukusuka komnye umntu ukuya komnye, kwaye ziyahluka ngokuxhomekeke kwinxalenye yomzimba echaphazelekileyo.

Umzekelo, ukuba ujongene nelanga elininzi kakhulu, unokuba nolusu olulimele lilanga . Oku kwenzeka kuba imisebe ye-ultraviolet evela elangeni yonakalisa i-DNA kwiiseli zethu zolusu. Unokubona iimpawu ezifana nezi:

• Ukubonakala kwemigca emincinci kunye nemibimbi eluswini.
• Amabala elanga okanye amabala amdaka.
• Imithambo yesigcawu ivela eluswini.

Kwezinye iimeko, uxinzelelo lwe-oxidative alubangeli naluphi na utshintsho olubonakalayo. Nangona kunjalo, emva kokuba kwenzeke umonakalo omkhulu, ungaqala ukuziva iziphumo zalo. Umzekelo, njengoko benditshilo ngaphambili, ukwakheka kwe-cholesterol-containing plaque kwimithambo yegazi kunokukhokelela kwiimpawu zesifo sentliziyo. Ezi ziquka iintlungu zesifuba, ukuphefumla okufutshane, ukudinwa, kunye nokuhlaselwa yintliziyo .

"Ugqirha angakunika ulwazi oluthe kratya malunga neempawu zakho kunye noko ungakulindela kule meko."

Ngoko ke singayinciphisa njani le ngxaki ye-oxidative?

Enye indlela yokunciphisa uxinzelelo lwe-oxidative kukufaka ukutya okutyebileyo kwii-antioxidants ekutyeni kwethu. Oogqirha bacebisa ukufumana ii-antioxidants kwiintlobo ngeentlobo zokutya. Isizathu kukuba akukho antioxidant enye, njenge-'superfood', enokususa zonke ii-free radicals. Kuxa ii-antioxidants ezahlukeneyo zisebenza kunye apho iingenelo zempilo eziphezulu zifezekiswa khona.

Nazi ezinye zezona antioxidants ziphambili kunye nokutya okuquletheyo:

• IVithamin C: Iiorenji, iilamuni, igrapefruit, iguava, iipepile zentsimbi, amaqunube, kunye nekiwi.
• IVithamin E: Imbewu yelanga, iialmond, amandongomane, ispinatshi, ibroccoli.
• I-Beta-carotene: Iikaroti, iibhatata ezimnandi, ithanga, ispinatshi, ipapaya.
• I-Selenium: Amantongomane aseBrazil, intlanzi ye-tuna, imbewu yelanga, amaqanda.
• I-Zinc: Ii-oyster, unonkala, iilentils, ii-cashews, imbewu yethanga.
• Iiflavonoids: Iti (ingakumbi iti eluhlaza), ama-apile, itswele, iidiliya (iidiliya ezibomvu), amaqunube, itshokolethi emnyama (umxholo ophezulu wekoko).
• Iipolyphenols: Ioyile yomnquma, amaqunube, iwayini ebomvu (ngokulinganisela), ikofu, iziqholo (i-turmeric, isinamoni).

Kwezinye iimeko, oogqirha banokucebisa ukuba uthathe izongezo zokutya ukuze ufumane ii-antioxidants ozifunayo. Kodwa, ngokubanzi, kungcono ukufumana izondlo ekutyeni.

Ukutya kwaseMeditera kukutya okutyebileyo kwii-antioxidants. Uphando lubonise ukuba kuneenzuzo ezininzi zempilo. Ungathetha nogqirha wezondlo ukuze ufumane iingcebiso ezilungele iimfuno zakho zesondlo.

Uxinzelelo lwe-oxidative yinkqubo eyenzeka ngaphakathi emzimbeni wakho ngaphandle kokuba wena uqonde. Kodwa iyenzeka rhoqo, kwaye abaphandi basafunda indlela echaphazela ngayo impilo yethu. Iindaba ezimnandi zezokuba ungathatha amanyathelo okulwa nemiphumo yalo emibi.

Kukho izinto esingenakuzilawula, njengokuvezwa kungcoliseko lomoya. Kodwa ungatya ukutya okuthile okunciphisa ii-free radicals emzimbeni wakho. Ungahlala kude neemveliso zecuba kwaye ukhusele ulusu lwakho xa uphandle elangeni.

Umyalezo Wokugqibela Wokuya Ekhaya

Ngoko ke, ndiyathemba ukuba uqonde into ethile kwinto esithethe ngayo nge-Oxidative Stress. Nangona le yingongoma enzima kancinci, ndizamile ukuyichaza ngokulula, ngendlela onokuyiqonda.

Into ebalulekileyo kukuba, nangona uxinzelelo lwe-oxidative luyinto eyenzeka ngokwendalo emizimbeni yethu, iingxaki zivela xa ibhalansi phakathi kwee-free radicals kunye nee-antioxidants iphazamiseka.

Kukho izinto esinokuzenza ukuze silondoloze olu lungelelwano.

• Faka imifuno enemibala, iziqhamo, amandongomane, kunye neenkozo ezityebileyo kwiindlela zokulwa ne-antioxidant ekutyeni kwakho.
• Kuphephe ukutshaya ngokupheleleyo.
• Nciphisa ukusetyenziswa kotywala, okanye uyeke ngokupheleleyo.
• Kuphephe ukuba selangeni kakhulu kwaye ukhusele ulusu lwakho.
• Fumana iindlela zokunciphisa uxinzelelo. Izinto ezifana nokuzilolonga kunye nokucamngca zinokunceda.
• Lala ngokwaneleyo.

Ukuba unemibuzo engaphezulu malunga noku, okanye ukuba unenkxalabo malunga nempilo yakho, qiniseka ukuba uthetha nogqirha wakho. Yena angakunika icebiso elilungele wena.

Khumbula, kufuneka sithwale uxanduva ngempilo yethu. Utshintsho oluncinci lunokwenza umahluko omkhulu. Sikunqwenelela impilo entle!

Uxinzelelo lwe - oxidative, ii-free radicals, ii-antioxidants, umonakalo weeseli, izifo ezingapheliyo, ukutya okunempilo, indlela yokuphila