Ingabe ngezinye izikhathi uzizwa ukhathele noma sengathi isikhumba sakho siguga ngokushesha? Wake wazibuza ukuthi kungani lokho kwenzeka? Eqinisweni, kunempi enkulu eqhubekayo ngaphakathi emizimbeni yethu njalo ngomzuzwana, yize singenakuyibona. Le mpi yiyona eyenza impilo yethu ibe ngcono noma ibe yimbi kakhulu. Namuhla sizokhuluma ngale mpi engabonakali, ebizwa ngokuthi ukucindezeleka kwe-oxidative kwezokwelapha.
Kalula nje, kuyini ukucindezeleka kwe-oxidative?
Kulula kakhulu ukukuqonda lokhu. Cabanga ukuthi kunamaqembu amabili aphikisanayo emzimbeni wakho. Elinye iqembu liyi- free radicals . Elinye iqembu liyi -antioxidants .
Kalula nje, ukucindezeleka kwe-oxidative kwenzeka lapho ibhalansi phakathi kwala maqembu amabili iphazamiseka, futhi inani lama-free radicals liyanda kanye nenani lama-antioxidants liyancipha. Njengokubhujiswa okwenzeka empini lapho abantu ababi banda futhi abantu abahle bencipha, la ma-free radicals aqala ukulimaza amangqamuzana emzimbeni wethu. Ahlasela izingxenye ezibalulekile zamangqamuzana ethu, njenge-lipids namaprotheni, futhi aphazamise ukusebenza kwawo okuvamile.
Cabanga ngakho njengocezu lwensimbi olugqwala lapho luvezwa elangeni. Lokho futhi kuwukugqwala. Le nqubo efanayo yenzeka ngaphakathi emizimbeni yethu, ebizwa ngokuthi ukucindezeleka kokudaya. Ibangela amangqamuzana ethu ukuba "agqwale."
Impi phakathi kwama-free radicals nama-antioxidants
Ukuze siqonde kangcono le ndaba, ake sibheke abalingiswa bala maqembu amabili.
Bangobani laba bantu ababi ababizwa ngokuthi ama-free radicals?
Ama-free radical awabi njalo. Akhiqizwa njengomkhiqizo wezinqubo ezijwayelekile emizimbeni yethu, ikakhulukazi uma siguqula ukudla esikudlayo kube amandla. Amasosha ethu omzimba nawo ayawadinga lawa ma-free radical ukuze alwe nezifo. Inkinga iqala uma eseningi kakhulu.
Lawa ma-free radical ayizinhlayiya ezingazinzile kakhulu. Ngokwekhemikhali, awanawo ama-electron. Ngakho-ke ukuze azinze, aqala ukweba ama-electron kumaseli anempilo azungezile njengokuhlanya. Uma eba i-electron kumaseli anempilo, lelo seli nalo liyaba lingazinzile futhi lonakale. Ngale ndlela, njengokusabela kweketanga, amaseli aqala ukuwohloka ngalinye ngalinye.
Cabanga ngakho njengesigebengu sasemgwaqweni. Uma siphelelwa yimali, sithatha imali kumuntu ongenacala. Lowo muntu ube esephelelwa amandla. Yilokho okwenziwa yizigebengu ezikhululekile.
Ngakho-ke bangobani laba bantu abalungile ababizwa ngokuthi ama-antioxidants?
Yilapho iqhawe lethu lingena khona. Ama-antioxidants yiwona amaqhawe. Lezi yizinto zemvelo ezitholakala ekudleni esikudlayo, ikakhulukazi izithelo nemifino.
Lokho okwenziwa ama-antioxidants ukunikela nge-electron eyengeziwe abanayo kuleyo rogue free radical. Uma benza lokho, leyo free radical iba ezolile futhi izinzile. Ngemuva kwalokho ngeke isantshontsha ama-electron emaseli anempilo. Ngale ndlela, ama-antioxidants agcina ibhalansi emizimbeni yethu.
Inkinga ukuthi inani lama-free radical emizimbeni yethu liyakhula, futhi asinawo ama-antioxidants anele okubhekana nawo wonke. Yilapho-ke kuvela khona ukucindezeleka kwe-oxidative .
Yimuphi umonakalo ongabangelwa yilokhu kucindezeleka kwe-oxidative emizimbeni yethu?
Abacwaningi bakholelwa ukuthi ukucindezeleka kwe-oxidative kuyimbangela yezimo eziningi ezingamahlalakhona neziwohlokayo. Kufana nesitha esingabonakali esibhubhisa imizimba yethu kancane kancane.
| Isimo sezokwelapha | Indlela ukucindezeleka kwe-oxidative okuthinta ngayo |
|---|---|
| Umdlavuza | Ama-free radical alimaza i-DNA emaselini ethu aphilile. Lo monakalo we-DNA ubangela ukuba amaseli ahlukane ngendlela engavamile, okwandisa ingozi yomdlavuza. |
| Isifo Senhliziyo | Lokhu kungaholela ekumisweni kwamafutha ( i-atherosclerosis ) ngaphakathi kwemithambo yethu yegazi, okungayivimba. Lokhu kungaholela ekuvinjweni kwemithambo yegazi ehlinzeka ngegazi enhliziyweni ( isifo semithambo yenhliziyo ) kanye nokuhlaselwa yinhliziyo. |
| Isifo Sezinso | Ukucindezeleka kwe-oxidative isikhathi eside kungabangela ukwakheka kwezicubu zezibazi ezinso, okuphazamisa ukusebenza kwazo. Lokhu kungaholela ekuhlulekeni kwezinso ngisho nesidingo se -dialysis . |
| Izifo Zezinzwa | Isifo sika-Alzheimer (Lokhu kuhlotshaniswa nezifo eziningi zemizwa, njengesifo i-Alzheimer's kanye nesifo i-Parkinson's . Lokhu kungaholela ezimweni lapho ama-neurons obuchopho ebhujiswa khona futhi kwenzeka ukulahlekelwa yinkumbulo ( i-Dementia ). |
| Izifo Zokuphefumula | Kungathinta amaphaphu futhi kubangele noma kubhebhethekise izimo ezifana ne -asthma kanye nesifo esingamahlalakhona sokuphazamiseka kwamaphaphu ( i-COPD ). |
| Isifo Samathambo Esibangelwa Yi-Rheumatoid | Ama-free radicals anegalelo ekuqaqambeni kwamalunga, okuwukuvuvukala okungapheli okubangela ukuvuvukala nobuhlungu bamalunga. |
Kungani imizimba yethu ilahlekelwa yileli bhalansi?
Noma yini ekhulisa ngokungadingekile inani lama-free radical emizimbeni yethu ingabangela lokhu. Lokhu sikubiza ngokuthi izici zemvelo.
- Ukubhema nokusebenzisa ugwayi: Lokhu kuyisitha esikhulu. Inani elikhulu lamakhemikhali entuthwini kagwayi lisheshisa ukukhiqizwa kwama-free radical emizimbeni yethu.
- Ukuchayeka elangeni ngokweqile: Imisebe ye-ultraviolet (UV) elangeni ilimaza amangqamuzana esikhumba sethu futhi ikhiqize ama-free radical. Lokhu kuyimbangela enkulu yemibimbi namabala okuguga.
- Ukungcoliswa kwemvelo: Ukuphefumula amakhemikhali anobuthi atholakala ezintweni ezifana nomusi wemoto kanye nentuthu yasefektri.
- Ukuphuza utshwala ngokweqile: Uma utshwala buguqulwa emzimbeni wethu, kukhiqizwa inani elikhulu lama-free radicals.
- Ukucindezeleka: Yebo, ungamangala. Ukucindezeleka isikhathi eside kwandisa nokukhiqizwa kwama-free radical emizimbeni yethu.
- Ukudla okungenampilo: Ukudla ukudla okuneziningi zokudla okucutshungulwe kakhulu, ushukela, namafutha angenampilo.
Ngingazi kanjani ukuthi nginokucindezeleka kwe-oxidative?
Lena yingxenye enzima kakhulu. Ukucindezeleka kwe-oxidative kuyinto eyenzeka ezingeni elincane kakhulu emizimbeni yethu, ngisho nangaphansi kwesibonakhulu. Ngakho-ke kungase kungabonakali zimpawu ezigabeni zokuqala.
Kodwa ngezinye izikhathi ungase uqaphele izimpawu ezithile. Isibonelo, ungase uphawule izinguquko esikhumbeni sakho ngenxa yokuchayeka kakhulu elangeni:
- Ukuvela kwemigqa emincane kanye nemibimbi esikhumbeni.
- Amabala ansundu (amabala elanga) avela sengathi ushiswe yilanga.
- Imithambo yegazi emincane (imithambo yegazi emincane ebonakala ebusweni besikhumba).
Kwezinye izimo, izimpawu zibonakala kuphela ngemva kokuba umonakalo usube mkhulu. Isibonelo, lapho amafutha evimba imithambo yegazi, kungase kube nezimpawu zesifo senhliziyo njengobuhlungu besifuba, ukuphelelwa umoya, kanye nokukhathala.
Ngakho-ke, uma unezimpawu ezingavamile, kungcono ukubona udokotela wakho ukuze akunike iseluleko kunokuqagela.
Ngakho-ke, yini esiyenzayo ukuze sinqobe le mpi?
Izindaba ezinhle ukuthi, kunezinto eziningi esingazenza ukulawula lesi simo. Isikhali sethu esikhulu ukudla esikudlayo. Ukudla okucebile ngama-antioxidants kufana nebutho elinamandla elilwa nama-free radicals.
Odokotela batusa ukuthola ama-antioxidants ekudleni okuhlukahlukene, hhayi uhlobo olulodwa kuphela. Ngoba ukudla okukodwa okumnandi kuphela akukwazi ukunqoba le mpi. Imiphumela emihle kakhulu ifika lapho ama-antioxidants ahlukene esebenza ndawonye njengeqembu.
Nazi ezinye zokudla ezicebile ngama-antioxidant ezitholakala kalula ezweni lakithi.
| Uhlobo lwe-antioxidant | Ukudla okuvame ukutholakala (okutholakala kalula eSri Lanka) |
|---|---|
| I-Vitamin C | I-Nelli, i-guava, i-orange, i-narang, i-lime, i-bell pepper (i-fish chili), i-papaya, i-strawberry |
| I-Vitamin E | Ama-alimondi, imbewu yelanga, isipinashi, i-broccoli, amakinati |
| I-Beta-carotene | Izaqathi, ubhatata, ithanga, isipinashi, imifino eluhlaza okotshani (i-gotu kola, i-bok choy), umango |
| I-Selenium | Inhlanzi yasolwandle (isardine, i-mackerel), amaqanda, inkukhu, amakhowe |
| Ama-Flavonoid | Itiye (ikakhulukazi itiye eliluhlaza), ushokoledi omnyama, amajikijolo, u-anyanisi, ama-apula, amapomegranati |
| I-Lycopene | Utamatisi (ikakhulukazi utamatisi ophekiwe), ikhabe, i-guava epinki, i-papaya |
Yini enye ongayenza ngaphandle kokudla?
- Gwema ukubhema ngokuphelele.
- Nciphisa ukusetshenziswa kotshwala.
- Sebenzisa isithako sokuvikela ilanga uma uphuma elangeni.
- Lawula ukucindezeleka. Izinto ezifana nokuzindla, i-yoga, kanye nokuzibandakanya nomsebenzi wokuzilibazisa kungasiza.
- Vivinya umzimba njalo.
- Lala ngokwanele.
Kwezinye izimo, odokotela bangase batuse amavithamini noma ezinye izithako. Kodwa ungalokothi uthathe izithako ngokwakho ngaphandle kweseluleko sezokwelapha. Kungcono ukuthola lezi zakhi ekudleni kwemvelo.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kwe-oxidative ukulahlekelwa ibhalansi phakathi kwama-free radical nama-antioxidants emizimbeni yethu.
- Lesi simo, uma singelashwa, singaholela ezinkingeni eziningi zempilo, njengomdlavuza, isifo senhliziyo, isifo sikashukela kanye nokuguga ngaphambi kwesikhathi.
- Ukubhema, utshwala, ukucindezeleka, kanye nemikhuba yokudla engemihle kwenza lesi simo sibe sibi kakhulu.
- Indlela engcono kakhulu yokulwa nalokhu ukudla ukudla okunempilo okucebile ngezithelo, imifino, amantongomane kanye nemifino.
- Ngokufaka izinguquko ezimbalwa ezilula endleleni yakho yokuphila (ukuzivocavoca umzimba, ukulala ngokwanele), nawe unganqoba le mpi engabonakali futhi uphile impilo enempilo.
- Uma unokungabaza ngempilo yakho, qiniseka ukuthi uthintana nodokotela womndeni wakho ukuze akunike iseluleko.
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