Sonke sifuna ukuphila ubomi obusempilweni nobungenazifo. Kodwa ngamanye amaxesha, ngaphandle kokuqaphela, kubakho idabi elikhulu emizimbeni yethu. Ngenxa yale dabi, izifo ezininzi ezinzulu ezifana nesifo seswekile, uxinzelelo lwegazi oluphezulu, isifo sentliziyo, kunye nomhlaza ziyavulwa. Lolo lutshaba oluthuleyo esithetha ngalo kweli nqaku namhlanje. Kwizonyango, le meko siyibiza ngokuba luxinzelelo lwe-oxidative .
Ngamafutshane, yintoni uxinzelelo lwe-oxidative?
Ukuze sikuqonde oku, kufuneka siqale sazi ngabalinganiswa ababini abaphambili emzimbeni wethu.
1. IiRadicals zasimahla: Cinga ngala madoda njengabantu abancinci ababi emizimbeni yethu. Badalwa ngexesha leenkqubo eziqhelekileyo emizimbeni yethu, njengaxa siguqula ukutya esikutyayo kube ngamandla, okanye xa sichatshazelwa zizinto ezingcolisayo ezingqongileyo. Ngenxa yokuba azizinzanga, zithanda ukonakalisa iiseli ezisempilweni emizimbeni yethu kwaye ziphazamise ukusebenza kwazo. Njengemihlwa yentsimbi, la ma-free radicals azama "ukugqwala" iiseli zethu.
2. Ii-Antioxidants: Ezi ziindlela zokuzikhusela zomzimba. Zifana neengqwele ezikhusela iiseli zethu kubantu ababi. Ezi antioxidants zinciphisa ii-free radicals kwaye zithintele ekonakaliseni iiseli zethu.
Ngoko ke, uxinzelelo lwe-oxidative lubangela ukungalingani phakathi kwezi rogues (free radicals) kunye nabakhuseli (antioxidants). Xa inani le rogues lisanda kwaye kungekho bakhuseli baneleyo bokulawula, iiseli zomzimba wethu, i-DNA, kunye nezicubu ziqala ukonakala. Lo monakalo wexesha elide ngunobangela wezifo ezininzi.
Nangona ezinye izifundo zifumanise ukuba olu xinzelelo lwe-oxidative lunokunceda ekulweni nezinto ezifana neeseli zomhlaza, ngokubanzi licala eliyingozi elibonakala rhoqo.
Ukubaluleka kwee-antioxidants kunye nendlela yokuzifumana?
Ii-antioxidants, iindlela zokuzikhusela zomzimba wethu, zibaluleke kakhulu kuthi. Zikhusela iiseli zethu, zinceda ekuthinteleni okanye ekunciphiseni iziphumo zesifo sentliziyo, umhlaza, kunye nezinye izifo ezininzi ezingosuleliyo.
Eyona nto ingcono kukuba singazifumana ngokwendalo ezi antioxidants zixabisekileyo ekutyeni.
- Iivithamini C kunye no-E: Zifumaneka kakhulu kwiiorenji, igrapefruit, iguava, ipapaya, iavokhado, iioyile zemifuno, kunye namandongomane.
- IiCarotenoids: Zifumaneka kwiziqhamo ezimnyama kunye nemifuno efana neminqathe, iitapile ezimnandi, amathanga kunye neetumato.
- IiFlavonoids kunye neeTannins: Zifumaneka kwiti, ikofu, ikhokho, itshokolethi emnyama, kunye namaqunube.
- Iziqholo zethu: i-turmeric, i-sinamoni, kunye ne-clove nazo ziyimithombo emihle ye-antioxidants.
Oko ikukuthiUkutya ukutya okunemibala nelungeleleneyo yenye yezona ndlela zibalaseleyo zokulwa noxinzelelo lwe-oxidative.
Izifo ezinokubangelwa luxinzelelo lwe-oxidative
Ii-free radicals zihlala ziwonakalisa iiseli zethu, nto leyo enokubangela izifo ezininzi ezinzulu ngokuhamba kwexesha. Makhe sijonge ezo zifo kunye nendlela uxinzelelo lwe-oxidative oluzichaphazela ngayo kwitheyibhile engasezantsi.
| Imeko | Indlela Uxinzelelo lwe-Oxidative oluyichaphazela ngayo |
|---|---|
| Uxinzelelo lwegazi | Uxinzelelo lwe-oxidative luyonakalisa iindonga zemithambo yegazi, nto leyo ebangela ukuba zingabi buthathaka kwaye ziqine, nto leyo enyusa uxinzelelo lwegazi. |
| I-atherosclerosis | I-cholesterol embi (LDL) emzimbeni i-oxidized yi-free radicals kwaye iqala ukuhlala eludongeni lwemithambo yegazi. Ezi zibizwa ngokuba "zii-plaques". Oku kubangela ukuba imithambo yegazi inciphe, nto leyo enyusa umngcipheko wokuhlaselwa yintliziyo kunye ne-stroke. |
| Isifo sentliziyo kunye nokusilela kwentliziyo | Xa amanqanaba e-antioxidant ehla, iiseli zemisipha yentliziyo zinokonakala. Oku kunokwenza buthathaka ukusebenza kwentliziyo, kwaye ekuhambeni kwexesha, kukhokelela kwimeko ebizwa ngokuba kukusilela kwentliziyo. |
| Istroke | Uxinzelelo lwe-oxidative luyonakalisa iiseli zengqondo. Ingakumbi xa kukho isifo sohlangothi, umonakalo wobuchopho unokuba mkhulu ngakumbi kumntu onezinga eliphantsi le-antioxidant. |
| Umhlaza | Uxinzelelo lwe-oxidative lungonakalisa i-DNA kwiiseli zethu. Lo monakalo we-DNA ubangela ukuba iiseli zahlukane ngokungalawulekiyo. Oku kukuqala komhlaza. |
| Isifo seswekile | Uxinzelelo lwe-oxidative lunokunciphisa impendulo yomzimba kwi-insulin (ukuxhathisa i-insulin) kwaye lunokonakalisa iiseli ezivelisa i-insulin kwi-pancreas. Zombini ezi zinto zibangela isifo seswekile. |
| Izifo ze-Neurological | Ukonakala kweeseli zobuchopho (ii-neurons) kwandisa umngcipheko weemeko ezifana nokulahlekelwa yinkumbulo, isifo sika-Alzheimer , kunye nesifo sikaParkinson . |
Ngoko ke, ngaba kulungile ukuthatha iipilisi ze-antioxidant?
Lo ngumbuzo abantu abaninzi abawubuzayo. Uxinzelelo lwe-oxidative yinkqubo enzima kakhulu. Ke ngoko, ukuthatha iipilisi ze-antioxidant (izongezo) akuyi kuyisombulula ngokupheleleyo le ngxaki. Eyona nto ilungileyo kukuphila ubomi obusempilweni .
- Ukutya okulungileyo: Ukutya okutyebileyo kwiziqhamo, imifuno, amandongomane, iimbotyi kunye neziqholo.
- Ukuzilolonga rhoqo.
- Ukuphepha ukutshaya notywala.
- Ukulawula uxinzelelo.
- Ukulala ngokwaneleyo.
Zonke ezi zinto zinceda ekunciphiseni uxinzelelo lwe-oxidative. Kubalulekile ukuthetha nogqirha wakho malunga nempilo yakho, ingakumbi ukuba unezinto ezinobungozi ezifana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu. Ungaze uthathe iivithamini ezongezelelweyo okanye izongezo ze-antioxidant ngaphandle kwengcebiso kagqirha.
Umyalezo Wokuya Ekhaya
- Uxinzelelo lwe-oxidative kukungalingani phakathi kwee-free radicals kunye nee-antioxidants emizimbeni yethu.
- Le meko ifana neeseli zethu "ezitya umhlwa." Yonakalisa iiseli, i-DNA, kunye nezicubu.
- Oku kungaba ngunobangela wezifo ezininzi ezinzulu ezifana nesifo seswekile, isifo sentliziyo, uxinzelelo lwegazi oluphezulu, umhlaza, kunye nezifo zemithambo-luvo.
- Singafumana ii-antioxidants esizidingayo ngokutya ukutya okutyebileyo kwiziqhamo ezinemibala, imifuno, iimbotyi, amantongomane kunye neziqholo.
- Indlela yokuphila esempilweni (ukutya okunempilo, ukuzilolonga, ukulawula uxinzelelo) yeyona ndlela ilungileyo yokuzikhusela kuxinzelelo lwe-oxidative.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naziphi na izigqibo malunga nempilo yakho okanye ukuthatha izongezo zeevithamini.
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