Sonke sifuna ukuphila impilo enempilo nengenazo izifo. Kodwa ngezinye izikhathi, ngaphandle kokuqaphela, kuba nempi enkulu emizimbeni yethu. Ngenxa yale mpi, izifo eziningi ezimbi njengesifo sikashukela, umfutho wegazi ophakeme, isifo senhliziyo, nomdlavuza ziyavulwa. Leso yisitha esithule esikhuluma ngaso kulesi sihloko namuhla. Kwezokwelapha, lesi simo sibizwa ngokuthi ukucindezeleka kwe-oxidative .
Kalula nje, kuyini ukucindezeleka kwe-oxidative?
Ukuze siqonde lokhu, sidinga ukwazi kuqala ngabalingiswa ababili abayinhloko emzimbeni wethu.
1. Ama-Free Radicals: Cabanga ngalaba bantu njengabantu ababi abancane emizimbeni yethu. Badalwa ngesikhathi sezinqubo ezijwayelekile emizimbeni yethu, njengalapho siguqula ukudla esikudlayo kube amandla, noma lapho sibhekene nokungcola kwemvelo. Ngenxa yokuthi abazinzile, bavame ukulimaza amangqamuzana anempilo emizimbeni yethu futhi baphazamise ukusebenza kwawo. Njengokugqwala kwensimbi, lawa ma-free radical azama "ukugqwala" amangqamuzana ethu.
2. Ama-Antioxidants: Lawa ayindlela yokuzivikela yomzimba. Afana namaqhawe avikela amangqamuzana ethu kubantu ababi. Lawa ma-antioxidants aqeda ama-free radicals futhi awavimbele ekulimazeni amangqamuzana ethu.
Ngakho-ke, ukucindezeleka kwe-oxidative ukungalingani phakathi kwala ma-rogue (ama-free radical) kanye nama-defender (ama-antioxidants). Lapho inani lama-rogue landa futhi kungekho abavikeli abanele bokuwalawula, amangqamuzana omzimba wethu, i-DNA, kanye nezicubu ziqala ukulimala. Lo monakalo wesikhathi eside uyimbangela yezifo eziningi.
Nakuba ezinye izifundo zithole ukuthi lokhu kucindezeleka kwe-oxidative kungasiza ekulweni nezinto ezifana namangqamuzana omdlavuza, ngokuvamile uhlangothi oluyingozi oluvame ukubonakala.
Ukubaluleka kwama-antioxidants nokuthi ungawathola kanjani ?
Ama-antioxidants, izindlela zokuzivikela zomzimba wethu, abaluleke kakhulu kithi. Avikela amangqamuzana ethu, asiza ekuvimbeleni noma ekunciphiseni imiphumela yesifo senhliziyo, umdlavuza, nezinye izifo eziningi ezingathelelani.
Into engcono kakhulu ukuthi singathola lawa ma-antioxidants abalulekile ngokwemvelo ekudleni.
- Amavithamini C no-E: Atholakala ngobuningi kumawolintshi, kuma-grapefruit, kuma-guava, kuma-papaya, kuma-avocado, kuma-vegetable oil, kanye nakuma-nuts.
- Ama-Carotenoid: Atholakala ezithelweni nasemifino emnyama njengeziqathi, ubhatata, amathanga, notamatisi.
- Ama-Flavonoid nama-Tannins: Atholakala etiyeni, ekhofini, ekhokho, kushokoledi omnyama, kanye nasemajikijolweni.
- Izinongo zethu: i-turmeric, isinamoni, nama-clove nazo ziyimithombo emihle kakhulu yama-antioxidants.
Lokho kusho ukuthiUkudla ukudla okunemibala nokulinganiselayo kungenye yezindlela ezinhle kakhulu zokulwa nokucindezeleka kwe-oxidative.
Izifo ezingabangelwa ukucindezeleka kwe-oxidative
Ama-free radical aqhubeka nokulimaza amangqamuzana ethu, okungaholela ezifweni eziningi ezimbi ngokuhamba kwesikhathi. Ake sibheke lezo zifo nokuthi ukucindezeleka kwe-oxidative kuzithinta kanjani kuthebula elingezansi.
| Isimo | Indlela Ukucindezeleka Okuthinta Ngayo I-Oxidative |
|---|---|
| Umfutho wegazi ophakeme | Ukucindezeleka kwe-oxidative konakalisa izindonga zemithambo yegazi, okwenza zingabi namandla futhi zingaguquguquki, okwandisa umfutho wegazi. |
| I-atherosclerosis | I-cholesterol embi (i-LDL) emzimbeni i-oxidized yi-free radicals bese iqala ukuhlala ezindongeni zemithambo yegazi. Lawa abizwa ngokuthi "ama-plaque". Lokhu kubangela ukuthi imithambo yegazi inciphe, okwandisa ingozi yokuhlaselwa yinhliziyo kanye nesifo sohlangothi. |
| Isifo senhliziyo kanye nokwehluleka kwenhliziyo | Uma amazinga e-antioxidant ehla, amangqamuzana emisipha yenhliziyo angonakala. Lokhu kungenza buthaka ukusebenza kwenhliziyo, futhi ngokuhamba kwesikhathi, kuholele esimweni esibizwa ngokuthi ukwehluleka kwenhliziyo. |
| Isifo sohlangothi | Ukucindezeleka kwe-oxidative konakalisa amangqamuzana obuchopho. Ikakhulukazi uma kwenzeka isifo sohlangothi, ukulimala kobuchopho kungaba kubi kakhulu kumuntu onamazinga aphansi e-antioxidant. |
| Umdlavuza | Ukucindezeleka kwe-oxidative kungalimaza i-DNA emaselini ethu. Lo monakalo we-DNA ubangela ukuba amaseli ahlukane ngokungalawuleki. Lokhu kungukuqala komdlavuza. |
| Isifo sikashukela | Ukucindezeleka kwe-oxidative kunganciphisa impendulo yomzimba ku-insulin (ukumelana ne-insulin) futhi kungalimaza namaseli akhiqiza i-insulin kuma-pancreas. Zombili lezi yizimbangela ezinkulu zesifo sikashukela. |
| Izifo Zezinzwa | Ukulimala kwamangqamuzana obuchopho (ama-neurons) kwandisa ingozi yezimo ezifana nokulahlekelwa yinkumbulo, isifo i-Alzheimer's , kanye nesifo i-Parkinson's . |
Ngakho-ke kulungile yini ukuthatha amaphilisi okulwa nama-antioxidant?
Lona umbuzo abantu abaningi abawubuzayo. Ukucindezeleka kwe-oxidative kuyinqubo eyinkimbinkimbi kakhulu. Ngakho-ke, ukuthatha amaphilisi okulwa ne-antioxidant (izithasiselo) ngeke kuyixazulule ngokuphelele le nkinga. Into engcono kakhulu ukwamukela indlela yokuphila enempilo .
- Ukudla okuhle: Ukudla okucebile ngezithelo, imifino, amantongomane, ubhontshisi kanye nezinongo.
- Ukuzivocavoca njalo.
- Ukugwema ukubhema notshwala.
- Ukulawula ukucindezeleka.
- Ukulala ngokwanele.
Konke lokhu kusiza ekunciphiseni ukucindezeleka kwe-oxidative. Kubalulekile ukukhuluma nodokotela wakho ngempilo yakho, ikakhulukazi uma unezici eziyingozi ezifana nesifo sikashukela noma umfutho wegazi ophakeme. Ungalokothi uthathe amavithamini engeziwe noma izithasiselo ze-antioxidant ngaphandle kweseluleko sikadokotela.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kwe-oxidative ukungalingani phakathi kwama-free radical nama-antioxidants emizimbeni yethu.
- Lesi simo sifana namaseli ethu “adla ukugqwala.” Silimaza amaseli, i-DNA, kanye nezicubu.
- Lokhu kungaba imbangela yezifo eziningi ezimbi njengesifo sikashukela, isifo senhliziyo, umfutho wegazi ophakeme, umdlavuza, kanye nezifo zezinzwa.
- Singathola ama-antioxidant esiwadingayo ngokudla okucebile ngezithelo ezimibalabala, imifino, ubhontshisi, amantongomane nezinongo.
- Indlela yokuphila enempilo (ukudla okuhle, ukuvivinya umzimba, nokulawula ukucindezeleka) kuyindlela engcono kakhulu yokuzivikela ekucindezelekeni kwe-oxidative.
- Njalo thintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinqumo mayelana nesimo sakho sempilo noma ukuthatha izithasiselo zamavithamini.
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