Antioxidants Amafotokozedwa Mwanjira Yosavuta

Zamkati

• Kodi antioxidants ndi chiyani?
• Momwe ma radicals aulere amagwirira ntchito
• Antioxidants mu zakudya
• Mitundu yama antioxidants azakudya
• Kodi muyenera kumwa zowonjezera zowonjezera?
• Mfundo yofunika

Mwina mudamvapo zambiri zakukhudzana ndi ma antioxidants.

Komabe, ndi ochepa omwe amadziwa zomwe ali kapena momwe amagwirira ntchito.

Nkhaniyi ikukuwuzani zonse zomwe muyenera kudziwa za ma antioxidants.

Kodi antioxidants ndi chiyani?

Ma antioxidants ndi mamolekyulu omwe amalimbana ndi zopitilira muyeso mthupi lanu.

Zosintha zaulere ndi zinthu zomwe zitha kuvulaza milingo yawo ikakhala yokwera kwambiri mthupi lanu. Amalumikizidwa ndi matenda angapo, kuphatikiza matenda ashuga, matenda amtima, ndi khansa.

Thupi lanu limakhala ndi zida zake zodzitchinjiriza kuti musamawononge zinthu mopanda malire.

Komabe, ma antioxidants amapezekanso pachakudya, makamaka zipatso, ndiwo zamasamba, ndi zakudya zina zam'mimba, zakudya zonse. Mavitamini angapo, monga mavitamini E ndi C, ndi othandiza antioxidants.

Ma antioxidants otetezeranso amatenga gawo lofunikira pakupanga chakudya powonjezera mashelufu.

Antioxidants ndi mamolekyulu omwe amalepheretsa maulamuliro aulere, mamolekyulu osakhazikika omwe angawononge maselo anu.

Momwe ma radicals aulere amagwirira ntchito

Zinthu zopitilira muyeso zimapangidwa mthupi lanu nthawi zonse.

Popanda ma antioxidants, zopitilira muyeso zaulere zitha kuvulaza mwachangu kwambiri, kenako kumabweretsa imfa.

Komabe, kusintha kwaulere kumathandizanso kugwira ntchito zofunika zofunika paumoyo ().

Mwachitsanzo, maselo anu amthupi amagwiritsa ntchito mopitilira muyeso kulimbana ndi matenda ().

Zotsatira zake, thupi lanu limafunikira kukhala ndi ziyerekezo zina zaulere komanso ma antioxidants.

Ma radicals aulere akachuluka kuposa ma antioxidants, amatha kupita kudera lotchedwa kupsinjika kwa okosijeni.

Kupsinjika kwakanthawi kwa okosijeni kumatha kuwononga DNA yanu ndi mamolekyulu ena ofunikira mthupi lanu. Nthawi zina zimabweretsa ngakhale kufa kwa selo.

Kuwonongeka kwa DNA yanu kumawonjezera chiopsezo cha khansa, ndipo asayansi ena akuti ndiwofunika kwambiri pakukalamba (,).

Njira zingapo zamoyo, kupsinjika, komanso chilengedwe zimadziwika kuti zimalimbikitsa kupangika kopanda malire komanso kupsinjika kwa oxidative, kuphatikiza:

• kuipitsa mpweya
• utsi wa ndudu
• kumwa mowa
• poizoni
• shuga wambiri wamagazi (,)
• kudya kwambiri mafuta a polyunsaturated acids)
• cheza, kuphatikizapo kutentha kwambiri dzuwa
• bakiteriya, mafangasi, kapena matenda opatsirana
• kudya kwambiri chitsulo, magnesium, mkuwa, kapena zinc ()
• mpweya wochuluka kapena wochepa kwambiri m'thupi lanu ()
• Kuchita masewera olimbitsa thupi mwamphamvu komanso kwanthawi yayitali, komwe kumawononga minofu ()
• kudya kwambiri ma antioxidants, monga mavitamini C ndi E ()
• kusowa kwa antioxidant ()

Kupsinjika kwakanthawi kwa okosijeni kumabweretsa chiwopsezo chowonjezeka cha zotsatirapo zoyipa, monga matenda amtima ndi mitundu ina ya khansa.

Thupi lanu liyenera kukhala ndi malire pakati pa zopitilira muyeso zaulere ndi ma antioxidants. Mgwirizanowu ukasokonezedwa, zimatha kubweretsa kupsinjika kwa oxidative.

Antioxidants mu zakudya

Antioxidants ndiofunikira pakupulumuka kwa zamoyo zonse.

Thupi lanu limapanga ma antioxidants ake, monga ma cell antioxidant glutathione.

Zomera ndi nyama, komanso mitundu ina yonse ya moyo, zimakhala ndi chitetezo chokwanira pamankhwala osokoneza bongo komanso kuwonongeka kwa okosijeni.

Chifukwa chake, ma antioxidants amapezeka muzakudya zonse za zomera ndi nyama.

Zakudya zokwanira za antioxidant ndizofunikira. M'malo mwake, moyo wanu umadalira kumwa ma antioxidants ena - mavitamini C ndi E.

Komabe, ma antioxidants ena ambiri osafunikira amapezeka mchakudya. Ngakhale ndizosafunikira thupi lanu, zimakhala ndi gawo lofunikira paumoyo wamba.

Ubwino waumoyo wokhudzana ndi zakudya zokhala ndi zomera ndizochepa chifukwa cha mitundu yambiri ya ma antioxidants omwe amapereka ().

Zipatso, tiyi wobiriwira, khofi, ndi chokoleti chamdima amadziwika kuti ndi magwero abwino a antioxidants ().

Malinga ndi kafukufuku wina, khofi ndiye gwero lalikulu kwambiri la ma antioxidants mu zakudya zakumadzulo, koma izi ndichifukwa choti munthu wamba samadya zakudya zambiri zophera antioxidant (,).

Zogulitsa nyama ndi nsomba zilinso ndi ma antioxidants, koma pang'ono kuposa zipatso ndi ndiwo zamasamba (,).

Ma antioxidants amatha kuonjezera mashelufu azakudya zachilengedwe komanso zopangidwa. Chifukwa chake, amagwiritsidwa ntchito pafupipafupi ngati zowonjezera zakudya. Mwachitsanzo, vitamini C nthawi zambiri imawonjezeredwa pazakudya zopangidwa kuti zizisunga ().

Zakudya zanu ndizofunikira kwambiri pothana ndi ma antioxidants, omwe amapezeka muzakudya za nyama ndi zomera - makamaka masamba, zipatso, ndi zipatso.

Mitundu yama antioxidants azakudya

Antioxidants amatha kugawidwa m'madzi kapena osungunuka mafuta.

Ma antioxidants osungunuka m'madzi amachita zinthu zawo m'maselo amkati ndi akunja, pomwe osungunuka ndi mafuta amachita makamaka m'makhungu.

Zakudya zofunika kwambiri m'thupi ndi monga:

• Vitamini C. Antioxidant sungunuka madzi ndi chakudya michere.
• Vitamini E. Antioxidant yosungunuka ndi mafuta imathandizira kwambiri kuteteza khungu la khungu kuti lisawonongeke.
• Flavonoids. Gulu lazomera antioxidants ili ndi zotsatira zabwino zambiri zathanzi ().

Zinthu zambiri zomwe zimapezeka kuti ndi antioxidants zilinso ndi ntchito zina zofunika.

Zitsanzo zodziwika bwino ndizophatikiza ma curcuminoids mu turmeric ndi oleocanthal m'mafuta owonjezera a maolivi. Zinthu izi zimagwira ntchito ngati ma antioxidants komanso zimakhala ndi zochita zotsutsana ndi zotupa (,).

Mitundu yambiri yama antioxidants imapezeka mu zakudya, kuphatikiza flavonoids ndi mavitamini C ndi E.

Kodi muyenera kumwa zowonjezera zowonjezera?

Kudya zakudya za antioxidants ndikofunikira kuti munthu akhale ndi thanzi labwino, koma zambiri sizikhala bwino nthawi zonse.

Kudyetsa mopitirira muyeso ma antioxidants omwe amakhala patali kumatha kukhala ndi zotsatira zoyipa komanso kutha kulimbikitsa m'malo mopewera kuwonongeka kwa okosijeni - chinthu chomwe chimatchedwa "antioxidant paradox" (,).

Kafukufuku wina akuwonetsa kuti kuchuluka kwa ma antioxidants kumawonjezera ngozi yakufa (,).

Pachifukwa ichi, akatswiri ambiri azaumoyo amalangiza anthu kuti apewe mankhwala ochepetsa mphamvu ya antioxidant, ngakhale maphunziro owonjezera amafunikira asanatsimikizike zenizeni.

Kudya chakudya chambiri chokhala ndi antioxidant ndi lingaliro labwino kwambiri. Kafukufuku akuwonetsa kuti zakudya zimachepetsa kuwonongeka kwa okosijeni kwambiri kuposa zowonjezera.

Mwachitsanzo, kafukufuku wina anayerekezera zotsatira zakumwa madzi amadzi a lalanje ndi madzi a shuga, zonse zomwe zinali ndi vitamini C. Wofanana adapeza kuti madziwo anali ndi mphamvu yayikulu kwambiri ya antioxidant ().

Zotsatira izi zikuwonetsa kuti mankhwala azakudya amagwirira ntchito limodzi. Kutenga chimodzi kapena ziwiri zokha zopatsa thanzi sizikhala ndi zotsatirapo zofanana.

Njira yabwino kwambiri yowonetsetsa kuti antioxidant imadya ndikutsata zakudya zokhala ndi masamba ndi zipatso zosiyanasiyana, kuphatikiza zizolowezi zina zabwino).

Komabe, mavitamini ochepa, monga ma multivitamini, atha kukhala opindulitsa ngati mulibe michere yambiri kapena simungathe kutsatira zakudya zabwino.

Kafukufuku akuwonetsa kuti kumwa pafupipafupi mankhwala a antioxidant kungakhale kovulaza. Ngati ndi kotheka, pezani mankhwala anu opatsirana tsiku ndi tsiku ochokera ku zakudya zonse, monga zipatso ndi ndiwo zamasamba.

Mfundo yofunika

Zakudya zokwanira za antioxidant ndizofunikira pakudya bwino, ngakhale kuti kafukufuku wina akuwonetsa kuti mankhwala owonjezera omwe atha kukhala owopsa.

Njira yabwino kwambiri ndikutenga mankhwala anu tsiku ndi tsiku a antioxidants kuchokera kuzakudya zabwino, monga zipatso ndi ndiwo zamasamba.