Ama-Antioxidants ayizinhlanganisela ezisiza ukuvikela amangqamuzana ethu emonakalweni we-oxidative obangelwa ama-radicals mahhala. Ama-radicals amahhala ama-molecule angazinzile akha ngokwemvelo emizimbeni yethu ngenxa yezinqubo ze-metabolic kanye nezici zangaphandle ezifana nokungcola nentuthu kagwayi. Uma iyekwa ingahloliwe, ama-radicals mahhala angabangela ukucindezeleka okwenziwe nge-oxidative, abangele izinkinga ezihlukahlukene zempilo futhi asheshise inqubo yokuguga.
Ama-Antioxidants ayizithako ezibalulekile ezidlala indima ebalulekile ekugcineni impilo yethu yonke. Cishe uke walizwa leli gama ngaphambili, kodwa yini ngempela Antioxidants?
Kalula nje, ama-antioxidant ayizinto ezisiza ukuvikela noma ukunciphisa umonakalo owenziwe ngama-radicals mahhala kumaseli. Kodwa ayini ama-radicals mahhala? Ama-radicals amahhala angama-molecule angazinzile adalwa emizimbeni yethu ngenxa yezinto ezihlukahlukene ezihlanganisa ukungcola, intuthu kagwayi ngisho nokudla esikudlayo. Lawa ma-radicals mahhala adala ingcindezi ye-oxidative, okuthi, uma ingashintshiwe, ingaholela ezinkingeni zempilo ezahlukahlukene.
Ngakho-ke, ama-antioxidants asebenza kanjani? Ama-Antioxidants anciphisa ama-radicals mahhala ngokunikela ngama-electron kuwo, ngaleyo ndlela awaqinise futhi awavimbele ukuthi abangele umonakalo kumaseli ethu. Imizimba yethu ikhiqiza ama-antioxidant ngokwemvelo, kodwa futhi singawathola ekudleni okuthile nasezithakweni ezithile. Eqinisweni, kwaziwa kahle ukuthi ukudla okucebile ngama-antioxidants kunezinzuzo eziningi zezempilo.
Ama-Antioxidants aziwa ngezindawo zawo zokulwa nokuguga. Ama-radicals wamahhala asheshisa inqubo yokuguga ngokulimaza amaseli ethu futhi abangele ukwakheka kwemibimbi nemigqa emihle. Ama-Antioxidants aphikisana nale miphumela futhi asize ukubambezela inqubo yokuguga, agcine isikhumba sethu sisisha futhi sinempilo.
Ukwethula ama-antioxidants ekudleni kwakho kulula. Izithelo nemifino eminingi inothile ngama-antioxidants, ikakhulukazi lezo ezinemibala egqamile njengamajikijolo, imifino enamaqabunga nezithelo zewolintshi. Lokhu kudla kuqukethe izinhlobonhlobo zama-antioxidants, njengamavithamini A, C no-E, namaminerali afana ne-selenium ne-zinc. Ukwengeza, itiye eliluhlaza kanye noshokoledi omnyama nazo zicebile kuma-antioxidants.
Nakuba kunconywa ukudla ukudla okunothile nge-antioxidant, izithasiselo zingabuye zibe inketho yokuqinisekisa ukuthi uhlangabezana nezidingo zakho zansuku zonke ze-antioxidant.
Ukuqonda ama-Radicals Amahhala kanye ne-Oxidative Stress:
Ukuze uqonde ukubaluleka kwama-antioxidants, kubalulekile ukuthi uqale uqonde imiqondo yama-radicals mahhala kanye nengcindezi ye-oxidative. Ama-radicals wamahhala angama-molecule angazinzile akhiqizwa yizinto ezihlukahlukene, njengokuchayeka ezintweni ezingcolisayo, ukucindezeleka, ukudla okungenamsoco kanye nemisebe ye-ultraviolet. La ma-molecule abhubhisa amangqamuzana, amaprotheni kanye ne-DNA, adala umonakalo emizimbeni yethu. Uma ziyekwa zinganakwa, zingasheshisa inqubo yokuguga futhi zandise ingozi yezifo ezinjengomdlavuza, isifo senhliziyo nemithambo yegazi kanye nezifo ze-neurodeergenerative.
Ukucindezeleka kwe-oxidative, ukungalingani phakathi kwama-radicals mahhala nama-antioxidants emzimbeni, yilapho ama-antioxidants engena khona. Ngokunciphisa ama-radicals mahhala, ama-antioxidants asiza ukulawula ibhalansi futhi anciphise ukucindezeleka okwenziwe nge-oxidative, ngaleyo ndlela anciphise imiphumela yawo elimazayo.
Indima yama-antioxidants ekulweni nokuguga:
1. Gcina isikhumba sobusha: Esinye sezibonakaliso ezibonakala kakhulu zokuguga ukulimala kwesikhumba. Ama-Antioxidants afana namavithamini A, C no-E asiza ukukhulisa ukukhiqizwa kwe-collagen, iphrotheni egcina isikhumba siqinile futhi sithambile. Baphinde bavimbele ukuthwebula izithombe okubangelwa ukuchayeka elangeni, ukunciphisa imibimbi, amabala obudala kanye nemigqa emihle.
2. Ukulungisa Amangqamuzana Nokuvuselelwa Kabusha: Ama-Antioxidant adlala indima ebalulekile ekulungiseni amangqamuzana alimele futhi avimbele ukulimala okwengeziwe. Zisiza ekulungiseni i-DNA futhi zikhuthaze ukuvuselelwa kwamangqamuzana, zithuthukise impilo yonke namandla.
3. Iqinisa isimiso somzimba sokuzivikela ezifweni: Njengoba sikhula, isimiso somzimba sokuzivikela ezifweni siba buthaka, senze sithambekele ekuguleni. Ama-Antioxidants, ikakhulukazi uvithamini C, aqinisa isimiso somzimba sokuzivikela ezifweni ngokusekela ukukhiqizwa kwamangqamuzana amhlophe egazi namasosha omzimba, asiza ukulwa nokutheleleka kanye nezifo.
Imithombo yokudla ephezulu yama-antioxidants:
1. Amajikijolo: Amajikijolo aluhlaza, ama-strawberry, ama-raspberries, namajikijolo amnyama konke kucebile ngama-antioxidants. Lezi zithelo ezimnandi zinezithako ezifana ne-anthocyanins, i-ellagic acid, novithamini C, konke okunomthelela ekwakhekeni kwawo okunamandla okulwa ne-antioxidant.
2. Imifino enamahlamvu aluhlaza: Imifino enamaqabunga amnyama njengesipinashi, i-kale, ne-Swiss chard iyimithombo emihle kakhulu yama-antioxidants, ikakhulukazi amavithamini A, C, no-E. Lezi zakhi zomsoco zisiza ukuvimbela ukucindezeleka kwe-oxidative futhi kunciphise ingozi yezifo ezingapheli.
3. Amantongomane nembewu: Ama-alimondi, ama-walnuts, i-flaxseed, nembewu ye-chia anothe ngama-antioxidants, amafutha anempilo kanye ne-fiber. Azigcini nje ngokuvikela ama-radicals mahhala, ziphinde zikhuthaze impilo yenhliziyo kanye nokusiza ukugaya.
4. Imifino Emibalabala: Imifino egqamile njengezaqathi, i-bell pepper, notamatisi ikweleta imibala yakho egqamile ngenxa yama-antioxidants anamandla njenge-beta-carotene, i-lycopene, novithamini C. Ukufaka le mifino ekudleni kwakho kungasiza ukugcina isikhumba esinempilo, kuqinise amasosha omzimba futhi ukulwa nokuvuvukala.
5. Itiye elihlaza: Lesi siphuzo sasendulo sicebile ngama-catechin, i-antioxidant eyaziwa ngezici zayo zokulwa nomdlavuza. Itiye elihlaza lisiza futhi ukwehlisa amazinga e-cholesterol, lithuthukise ukusebenza kobuchopho, futhi likhuthaze ukuncipha kwesisindo.
Izithako ze-Antioxidants
Urolithin A: Njengomkhiqizo wemvelo, i-Urolithin A ingatholwa nge-hydrolyzing tannin tannins ku-strawberry, ihalananda nezinye izithelo. Inemisebenzi ehlukahlukene yomzimba, ehlanganisa i-anti-oxidation, anti-inflammation, anti-tumor, ukuthuthukisa impilo yemisipha, ukukhuthaza ukusebenza kwe-mitochondrial, nokunciphisa ukuguga.
Urolithin B: Njengenhlanganisela entsha ye-bioactive, i-Urolithin B iyinhlanganisela ye-linoleic acid ekhiqizwa yi-metabolism yezitshalo zamathumbu. Ine-anti-inflammatory kanye ne-antioxidant. Ikhonjiswe ukuthi inezinto ezingahle ze-anabolic kanye ne-anti-catabolic futhi ingasetshenziswa ukusiza ukusekela ukwanda kwemisipha ethambile namandla kanye nokululama kwemisipha okuphelele. Futhi inezinzuzo eziningi zokuguga, ukukhuthazela kwemisipha, nempilo yamathumbu.
I-Calcium Alpha-Ketoglutarate: I-molecule encane ekhona ngokwemvelo emzimbeni wethu, i-Calcium Alpha-Ketoglutarate iyi-antioxidant engasiza ekususeni ama-radicals mahhala futhi ivikele umzimba ezintweni eziyingozi ze-oxidative, ngaleyo ndlela ikhuthaze impilo yonke.
Ingcindezi ye-oxidative ilimaza impilo yethu lapho imizimba yethu ishoda ngama-antioxidants. Lokhu kushoda kuye kwaxhunyaniswa nohlu lwezifo, okuhlanganisa isifo senhliziyo nemithambo yegazi, isifo sikashukela, amasosha omzimba abuthaka, izifo ze-neurodegenerative kanye nezinhlobo ezithile zomdlavuza. Futhi, izimpawu zokuguga ezibonakalayo, ezifana nemibimbi nokulahlekelwa ukunwebeka kwesikhumba, y ziba zibonakala kakhulu.
Khulisa ukudla kwakho kwe-antioxidant:
Ukuze ulwe nokuntuleka kwe-antioxidant, izinguquko ezimbalwa ezilula zendlela yokuphila zingaba nemiphumela emangalisayo. Nawa amanye amathiphu asebenzayo wokukhulisa ukudla kwakho kwe-antioxidant:
1. Landela ukudla okulinganiselayo: Faka phakathi izithelo nemifino emibalabala ehlukahlukene ekudleni kwakho kwansuku zonke, njengoba kuyimithombo emihle kakhulu yama-antioxidants.
2. Yamukela ukudla okuphezulu kakhulu: Faka ukudla okune-antioxidant okucebile njenge-blueberries, ushokoledi omnyama, itiye eliluhlaza, amantongomane kanye nembewu ekudleni kwakho. Lokhu kudla okunomsoco kunikeza umthamo onamandla wama-antioxidants futhi kunikeza ezinye izinzuzo eziningi zezempilo.
3. Khetha okusanhlamvu: Khetha okusanhlamvu okuphelele njengequinoa, irayisi elinsundu, nesinkwa sikakolweni phezu kwezinhlamvu ezihlungiwe. Lokhu kudla kuqukethe ama-antioxidants ngaphezu kokuhlinzeka nge-fiber ebalulekile yokudla nezinye izakhi ezibalulekile.
4. Cabangela Izithako: Uma ukudla kwakho kunganikezi amazinga anele ama-antioxidants, ungase ucabangele izithasiselo zokudla zemvelo. Kodwa-ke, kubalulekile ukuthintana nochwepheshe bezempilo ngaphambi kokwethula noma yisiphi isithasiselo ohlelweni lwakho lwansuku zonke.
A: Ngingakwazi ukusebenzisa ama-antioxidants ngokwezihloko ukuze ngithole izinzuzo zokulwa nokuguga?
Q: Yebo, ama-antioxidant angasiza futhi uma esetshenziswa ngokwezihloko. Imikhiqizo yokunakekelwa kwesikhumba equkethe ama-antioxidants, afana novithamini C, uvithamini E, nokukhishwa kwetiye elihlaza, kungasiza ukuvikela isikhumba emiphumeleni elimazayo yezici zemvelo njengokungcola nemisebe ye-UV. Bangase futhi basize ekwehliseni ukubukeka kwemibimbi futhi bathuthukise ibala lobusha.
A: Ama-antioxidants asiza kanjani ekulweni nokuguga?
Q: Ukuqoqwa kwama-radicals mahhala emzimbeni kungabangela ingcindezi ye-oxidative, edlala indima ekugugeni nasezifo ezihlukahlukene ezihlobene neminyaka. Ama-Antioxidants asebenza ngokunciphisa lawa ma-radicals mahhala, ngaleyo ndlela anciphise ukucindezelwa kwe-oxidative futhi akhuthaze ukusebenza kwamaseli okunempilo. Lokhu-ke kungasiza ekubambezeleni inqubo yokuguga futhi kunciphise ubungozi bezimo ezihlobene nobudala.
Umshwana wokuzihlangula: Lesi sihloko senzelwe izinjongo zokwaziswa kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma ukushintsha uhlobo lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Aug-28-2023
