Sonke sifuna ukuba nempilo enhle, sibe bahle, futhi singabi nezifo. Ubani ofuna ukuba nesikhumba esishwabene futhi aguge ngokushesha? Ngakho-ke namuhla ngizokutshela ngamandla amangalisayo afihliwe ekudleni kwethu angasiza kukho konke lokhu. Cishe uke wezwa ngaleli gama - 'Ama-Antioxidants'.
Ziyini lezi zinto ezilwa nokuvuvukala? Ake sikuqonde kalula.
Kulungile, ake sikubeke kalula lokhu. Cabanga ukuthi sinezinhlayiya ezithile ezicasulayo emizimbeni yethu. Lokhu sikubiza ngokuthi 'ama-free radical' . Lokhu kungalimaza amangqamuzana emizimbeni yethu futhi kuphazamise ukusebenza kwawo.
Kodwa lawa ma-free radical awawona amabi wonke. Asiza amangqamuzana ethu ukuba ahlukane, axhumane, futhi alwe nezifo.
Inkinga iqala lapho lezi ziba ziningi kakhulu. Yilapho-ke umonakalo omkhulu uqala khona ukwenzeka emaseli ethu. Lokhu kungandisa ingozi yezimo ezifana nomdlavuza, isifo senhliziyo, umfutho wegazi ophakeme kanye nesifo sikashukela.
Ama-antioxidants 'amaqhawe' avikela amangqamuzana ethu kula ma-free radical akhathazayo. Atholakala ngokwemvelo ezithelweni, emifinweni, nakwezinye izinhlobo zokudla.
Yiziphi izinhlobo zama-antioxidants akhona?
Ama-antioxidants awayona into eyodwa, kodwa umndeni omkhulu. Uhlobo ngalunye lunezinzuzo zalo ezihlukile. Sonke siyazi ukuthi i-vitamin C, i-vitamin E, i-vitamin A, kanye ne-beta-carotene ngamalungu aziwayo alo mndeni.
Ngaphezu kwalokhu, kunezinye izinhlobo eziningi zama-antioxidants. Isibonelo:
- I-Glutathione
- I-Coenzyme Q10
- I-Lipoic acid
- Ama-Flavonoid
- Ama-phenol
- Ama-Polyphenols
- Ama-phytoestrogens
Yiziphi izinzuzo zezempilo ezinikezwa ama-antioxidants?
Ama-antioxidants anamandla okusivikela kuma-free radicals, ngakho-ke anganciphisa ingozi yokuthola izifo ezithile. Kodwa-ke, lobu budlelwano, ikakhulukazi uma buthathwa njengezithasiselo, abukacaci ngokuphelele.
Kodwa-ke, ukudla okugcwele izithelo nemifino ecebile ngama-antioxidant kunempilo kakhulu ngenxa yezinye izizathu eziningi.
| Ezinye izinzuzo zokudla okune-antioxidant |
|---|
| Ziqukethe i-fiber eningi. |
| Iphansi kumafutha agcwele kanye ne-cholesterol . |
| Igcwele amanye amavithamini namaminerali . |
Ukuze amehlo abe nempilo enhle
Ukuwohloka kwe-macular okuhlobene nobudala (i-AMD) kuyimbangela enkulu yokulahlekelwa umbono njengoba sikhula. Ucwaningo lukhombisile ukuthi ama-antioxidants anganciphisa ingozi yokuthola lesi sifo cishe ngo-25%. Amavithamini C no-E anganciphisa nengozi ye -cataracts .
Kwesikhumba esihle
Amavithamini C no-E alungele kakhulu isikhumba. Ukufaka ivithamini C esikhumbeni kusiza ekunciphiseni imibimbi, ukuvikela isikhumba ekulimaleni kwe-UV, kanye nokususa amabala amnyama. Izimonyo eziqukethe ivithamini E zisiza ukuthambisa isikhumba futhi zigcine umswakama.
Ngempilo yenhliziyo
Kusenempikiswano phakathi kodokotela ngalokhu. Kusobala ukuthi abantu abadla izithelo nemifino eminingi banengozi encane yesifo senhliziyo. Nakuba ucwaningo lokuqala luveze ukuthi lokhu kungenzeka ukuthi kungenxa yama-antioxidants, izithasiselo azizange ziveze imiphumela efanayo. Ngakho-ke, kubonakala sengathi ukuthola ama-antioxidants ekudleni kuyindlela engcono kakhulu.
Ingabe ingozi yomdlavuza ingancishiswa?
Olunye ucwaningo lubonisa ukuthi ama-antioxidants anganciphisa umonakalo obangelwa amaseli yi-free radicals, okungaholela kumdlavuza. Kodwa-ke, akukafakazelwa ngokwesayensi ukuthi ukuthatha izithasiselo ze-antioxidant kungavimbela umdlavuza. Kudingeka ucwaningo olwengeziwe ngalokhu.
Ngakho-ke sizitholaphi lezi antioxidant?
Ukudla okuhlukene kuqukethe izinhlobo ezahlukene zama-antioxidants. Kungcono ukugcwalisa ukudla kwakho ngombala.
| Uhlobo lwe-Antioxidant | Ukudla Okucebile Kukho |
|---|---|
| I-Beta-carotene | Imifino nezithelo eziwolintshi ezifana nezaqathi, ubhatata, amathanga, ama-apricot. Imifino eluhlaza njengespinashi nekale. |
| I-Lycopene | Utamatisi, ikhabe, ipapaya, amagilebhisi apinki. |
| I-Vitamin A | Izaqathi, ubhatata, izikhupha zamaqanda, isibindi, ubisi. |
| I-Vitamin C | Ama-lime, ama-orenji, ama-grapefruit, ama-papaya, upelepele, ama-strawberry, inkukhu, inhlanzi. |
| I-Vitamin E | Ama-alimondi, i-broccoli, imango, amafutha ahlukahlukene. |
Ngaphezu kwalokhu, okunye ukudla okumangalisayo okuqukethe ama-antioxidants
- Ikhofi: Yebo, ukufundile kahle lokho. Ikhofi isiphuzo esicebile ngama-antioxidants.
- Ushokoledi Omnyama: Ushokoledi omnyama ucebile ngama-antioxidants ngenxa yama-flavanols aqukethwe ku-cocoa. Ushokoledi omnyama ungcono kunoshokoledi wobisi.
- Iwayini Elibomvu: Amagilebhisi abomvu aqukethe i-antioxidant ebizwa ngokuthi i-resveratrol, etholakala ezikhumbeni zamagilebhisi.
- Amantongomane: Amantongomane anjenge-walnuts, ama-pecans, namantongomane acebile ngama-antioxidants.
Iqiniso mayelana nezithako zokulwa nama-antioxidant
Ungase ucabange ukuthi ukuphuza la maphilisi kungaba lula, kodwa iqiniso lihlukile.
Khumbula, asikho isithasiselo esingathatha indawo yezinzuzo zokudla okunempilo nokunokulinganisela okugcwele izithelo nemifino enemibala.
Futhi khumbula lezi zinto:
- Izithako zokudla ezifana nalezi azilawulwa ngokuqinile njengemithi ezweni lakithi. Ngakho-ke, asinakuqiniseka ngokuphelele ngalokho ezikuqukethe noma ukuthi ziphephile yini.
- Ngaphandle kwamafomula ambalwa akhethekile anikezwa iziguli ze-AMD, lawa maphilisi awakaze afakazelwe ukuthi ayavimbela noma elapha ezinye izifo.
- Nakuba kunezinhlobo ezingaba ngu-8 zevithamini E ekudleni, amaphilisi ngokuvamile aqukethe uhlobo olulodwa kuphela. Ngakho-ke awalingani.
- Ama-antioxidants angaba yingozi emzimbeni uma ethathwa ngemithamo ephezulu.
Ngakho-ke, ungalokothi uqale ukuthatha izithasiselo ezinjengalezi ngaphandle kokukhuluma nodokotela wakho, ikakhulukazi uma ukhulelwe, uncelisa, noma uthatha eminye imithi.
Ingabe zikhona izingozi ngama-antioxidants?
Ama-antioxidants athathwe ekudleni awayona ingozi kakhulu, kodwa kudingeka uqaphele lapho uwathatha njengezithasiselo.
- Amaphilisi e-Vitamin E angandisa ingozi yokopha uma ethathwa nemithi yokunciphisa igazi.
- Uma ubhema, ukuthatha amaphilisi e-beta-carotene amaningi kungandisa ingozi yakho yokuba nomdlavuza wamaphaphu.
- Ukuthatha imithamo ephezulu yevithamini E kungandisa ingozi yomdlavuza wendlala kanye nesifo sohlangothi.
Ngakho-ke, tshela udokotela wakho ngayo yonke imithi kanye nezithasiselo ozithathayo. Angakutshela ngqo ukuthi yini ephephile kuwe.
Umlayezo Wokuya Nawe Ekhaya
- Ama-antioxidants angabangane bethu abahle abalwa nama-free radicals alimaza amangqamuzana emizimba yethu.
- Indlela engcono kakhulu yokuthola ama-antioxidants akuyona ngamaphilisi, kodwa ngokudla okugcwele izithelo ezimibalabala, imifino, amantongomane, kanye nemifino.
- Ukudla okunempilo kubiza imali ephindwe kayinkulungwane kunanoma yisiphi isithasiselo.
- Amaphilisi e-antioxidant athathwa ngemithamo ephezulu angaba yingozi emzimbeni futhi angasebenzisana neminye imithi oyithathayo.
- Okubaluleke kakhulu: Buza udokotela wakho njalo ngaphambi kokusebenzisa noma yisiphi isithasiselo.
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