Antioxidants Inotsanangurwa Mumashoko Akareruka

Zvemukati

• Chii chinonzi antioxidants?
• Mahara mahara radicals anoshanda
• Antioxidants muzvikafu
• Mhando dzekudya antioxidants
• Unofanira here kutora antioxidant zvinowedzera?
• Chinokosha

Iwe unogona kunge wakanzwa hurukuro zhinji nezve antioxidants.

Nekudaro, vashoma vanhu vanoziva zvavari kana mashandiro avo.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve antioxidants.

Chii chinonzi antioxidants?

Antioxidants mamorekuru anorwisa mahara radical mumuviri wako.

Mahara radicals macomputer anogona kukonzera kukuvadza kana iwo mazinga akanyanya kukwirira mumuviri wako. Izvo zvakabatana nezvirwere zvakawandisa, zvinosanganisira chirwere cheshuga, chirwere chemwoyo, uye gomarara.

Muviri wako une zvidziviriro zveo antioxidant zvekuchengetedza mahara radicals mukutarisa.

Nekudaro, antioxidants inowanikwawo mune chikafu, kunyanya muzvibereko, miriwo, uye zvimwe zvinomera-zvakavakirwa, chikafu chizere. Mavitamini akati wandei, akadai mavitamini E uye C, anoshanda antioxidants.

Antioxidant zvinodzivirira zvakare zvinotora basa rakakosha mukugadzirwa kwechikafu nekuwedzera pasherefu hupenyu.

Antioxidants mamorekuru anorerutsa mahara radicals, asina kugadzikana mamorekuru ayo anogona kukuvadza maseru ako.

Mahara mahara radicals anoshanda

Mahara radicals anogara achiumbwa mumuviri wako.

Pasina antioxidants, mahara radicals anokonzeresa kukuvadza kwakanyanya nekukurumidza, zvichizoguma nerufu.

Nekudaro, mahara radicals anoshandawo akakosha mabasa akakosha kune hutano ().

Semuenzaniso, ako maseru ekudzivirira anoshandisa mahara radicals kurwisa hutachiona ().

Nekuda kweizvozvo, muviri wako unofanirwa kuchengetedza imwe bharanzi yemahara radicals uye antioxidants.

Kana mahara radicals akawandisa antioxidants, zvinogona kutungamira kune nyika inonzi oxidative kusagadzikana.

Kugara nekushushikana nekushushikana kunogona kukuvadza yako DNA nemamwe akakosha mamorekuru mumuviri wako. Dzimwe nguva zvinototungamira mukufa kwesero.

Kukuvara kweDNA yako kunowedzera mukana wako wekenza, uye mamwe masayendisiti akafunga kuti inoita basa rakakosha mukukwegura (,).

Hupenyu hwakati wandei, kushushikana, uye zvakatipoteredza zvinhu zvinozivikanwa kukurudzira kwakanyanya kwemahara radical fomati uye oxidative kusagadzikana, kusanganisira:

• kusvibiswa kwemhepo
• utsi hwefodya
• kunwa doro
• chepfu
• huwandu hweshuga yeropa (,)
• kunyanya kudya kwepolyunsaturated fatty acids ()
• radiation, kusanganisira yakanyanyisa sunbathing
• bhakitiriya, fungal, kana hutachiona hutachiona
• kunyanyisa kudya simbi, magnesium, mhangura, kana zinc ()
• yakawandisa kana yakanyanya oxygen mumuviri wako ()
• kurovedza muviri kwakanyanya uye kwenguva refu, uko kunokanganisa kukuvara kwemaviri
• kunyanyisa kudya ma antioxidants, akadai mavitamini C uye E ()
• antioxidant kushomeka ()

Kugara nekushushikana nekushushikana kunotungamira kune imwe njodzi yekuwedzera kwehutano husina kunaka, hwakadai sehosha yemoyo uye mamwe marudzi ekenza.

Mumuviri wako unoda kuchengetedza imwe bharanzi pakati peasununguka radicals uye antioxidants. Kana ichi chiyero chikakanganiswa, zvinogona kutungamira kune oxidative kusagadzikana.

Antioxidants muzvikafu

Antioxidants yakakosha pakupona kwezvinhu zvese zvipenyu.

Muviri wako unoburitsa iwo antioxidants, senge cellular antioxidant glutathione.

Zvirimwa nemhuka, pamwe neese mamwe marudzi ehupenyu, zvine zvidziviriro zvadzo kurwisa mahara radicals uye kukuvara kweiyo oxidative.

Naizvozvo, antioxidants inowanikwa mune zvese zvikafu zvese zvemiti nemhuka zvakatangira.

Yakakwana antioxidant kudya kunokosha. Muchokwadi, hupenyu hwako hunoenderana nekutora kwevamwe ma antioxidants - anoti, mavitamini C uye E.

Zvisinei, mamwe akawanda asingakoshi antioxidants anowanikwa mukudya. Kunyange hazvo zvisina basa kumuviri wako, zvinoita basa rakakosha muhutano hwese.

Hutano hunobatsira hunosanganisirwa nechikafu chakapfuma mumiti zvirinani zvishoma nekuda kwemhando dzakasiyana dze antioxidants dzavanopa ().

Mabriji, girini tii, kofi, uye chokoreti yakasviba inozivikanwa nekuve yakanaka sosi ye antioxidants ().

Zvinoenderana nedzimwe ongororo, kofi ndiyo chete sosi huru yekudzivirira antioxidants muWestern diet, asi izvi zvinodaro nekuti munhu wepakati haadye zvekudya zvine antioxidant zvine hupfumi (,).

Nyama zvigadzirwa nehove zvinewo antioxidants, asi padiki pane michero nemiriwo (,).

Antioxidants inogona kuwedzera pasherufu hupenyu hwezvose zvakasikwa uye zvakagadziriswa chikafu. Naizvozvo, ivo anowanzo shandiswa sezvikafu zvekuwedzera. Semuenzaniso, vhitamini C inowanzo kuwedzerwa kuzvikafu zvakagadziriswa kuita sechichengetedza ().

Kudya kwako chinhu chakakosha chinopa ma antioxidants, ayo anowanikwa mune zvekudya zvemhuka uye zvezvirimwa - kunyanya miriwo, michero, uye michero.

Mhando dzekudya antioxidants

Antioxidants inogona kuiswa mumapoka semvura- kana mafuta-akanyungudika.

Mvura-inogadziriswa antioxidants inoita zviito zvavo mukati memvura mukati uye kunze kwemasero, nepo mafuta-akanyungudika anoita anonyanya mumasero echitokisi.

Izvo zvakakosha zvekudya antioxidants zvinosanganisira:

• Vhitamini C. Iyi mvura-inogadziriswa antioxidant chinhu chakakosha chikafu chekudya.
• Vhitamini E. Iyi mafuta-soluble antioxidant inoita basa rakakosha mukudzivirira masero echipenga kukuvara kweiyo oxidative.
• Flavonoids. Iri boka remiti antioxidants ine akawanda anobatsira mhedzisiro yehutano ().

Zvinhu zvakawanda zvinoitika kuve antioxidants zvinewo mamwe mabasa akakosha.

Mienzaniso inozivikanwa inosanganisira curcuminoids mu turmeric uye oleocanthal mune imwe mhandara yemafuta emuorivhi. Izvi zvinhu zvinoshanda se antioxidants asi zvakare zvine simba rinopesana nekuzvimba (,).

Mhando zhinji dze antioxidants dzinoitika muzvikafu, zvinosanganisira flavonoids uye mavitamini C uye E.

Unofanira here kutora antioxidant zvinowedzera?

Kudya kwekudya kweantioxidants kwakakosha pahutano hwakanaka, asi zvimwe hazviwanzo zviri nani nguva dzese.

Kuwedzeredza kudyiwa kwema antioxidants ari ega kunogona kuva nehuturu uye kunogona kutokurudzira kwete kudzivirira kukuvara kweiyo oxidative - chiitiko chinonzi "antioxidant gangaidzo" (,).

Zvimwe zviongorori zvinotoratidza kuti mwero wakakwira we antioxidants inowedzera njodzi yekufa (,).

Nechikonzero ichi, vazhinji vezvehutano vanorayira vanhu kuti vadzivise yakakwira-dose antioxidant zvinowedzera, kunyange hazvo zvimwe zvidzidzo zvichidikanwa pasati mhedziso dzakasimba dzisati dzawanikwa.

Kudya zvakawanda zve antioxidant-zvakapfuma chikafu chizere iri nani zano. Zvidzidzo zvinoratidza kuti chikafu chinoderedza kukuvara kweiyo oxidative kusvika padanho rakakura kupfuura zvinowedzera.

Semuenzaniso, kumwe kuongorora kwakaenzanisa mhedzisiro yekunwa ropa-orenji muto uye mvura yeshuga, zvese zviri zviviri zvine huwandu hwakaenzana hwevitamini C. Yakaona kuti muto une simba rakakura kwazvo re antioxidant ().

Mhedzisiro iyi inoratidza kuti macomputer ezvekudya anoshanda synergistically. Kutora imwechete kana maviri ega ega zvinovaka muviri hakuzovi neakafanana anobatsira mhedzisiro.

Zano rakanakisa rekuona yakaringana antioxidant kudya ndeyekutevera chikafu chakapfuma mune dzakasiyana miriwo nemichero, pamwe nemimwe miitiro ine hutano ().

Nekudaro, yakaderera-dosi inowedzera, senge multivitamini, inogona kubatsira kana iwe uchishomeka mune zvimwe zvinovaka muviri kana kutadza kutevera kudya kunovaka muviri.

Zvidzidzo zvinoratidza kuti kutora yenguva dzose, yakakwira-dose antioxidant zvinowedzera zvinogona kukuvadza. Kana zvichikwanisika, tora dosi rako rezuva nezuva re antioxidants kubva kuzvikafu zvese, senge michero nemiriwo.

Chinokosha

Kudya kwakakwana kweantioxidant kwakakosha kune kudya kunovaka muviri, kunyange hazvo zvimwe zvidzidzo zvichiratidza kuti yedhivhosi-inowedzera inogona kukuvadza.

Iyo yakanakisa zano ndeyekutora yako yezuva nezuva muyero weantioxidants kubva kune zvine hutano chikafu chezvirimwa, senge michero nemiriwo.