Ukudla okuqukethe amavithamini A, C no-E kungakunika ukukhushulwa okukhulu
Uma une-COPD, ungase uthande ukucabangela ukwandisa ukudla kwakho okunevithamini elithile le-antioxidant, okufaka amavithamini A, C, no-E-obunye ubufakazi bokuthi ukwenza kanjalo kungase kuzuze impilo yakho.
Eqinisweni, ucwaningo lwezokwelapha lwakamuva lubonisa ukuthi ekugcineni ama-antioxidants angabonisa ukwelapha okuthembisayo kwe-COPD. Kodwa-ke, akufanele uphumelele kusitoreji phezulu kuma-add-counter-supplements, ngoba odokotela abazange bacabange kahle ukuthi yini esebenzayo nokuthi yini engekho ku-COPD.
Eqinisweni, ukuthatha izithako ezithile kungase kungabi nzuzo.
Esikhundleni salokho, iseluleko esihle kakhulu ukuthi ugxile ekwenzeni ukudla kwakho kube okunempilo ngangokunokwenzeka, okusho ukuthi udla izithelo nemifino eminingi . Nakhu esikwaziyo kuze kube manje, kanye nalokho esingasazi, mayelana ne-antioxidants ne-COPD.
Yini Okuyiyona Imithi Eyi-Antioxidants?
Ama-antioxidants enza ngokwemvelo noma izinto zokwenziwa ezisiza ukuvikela amangqamuzana emiphumeleni emibi ye-radicals yamahhala, okuyizinto ezihlanganiswa kakhulu ezihlanganisiwe ezidalwe ngesikhathi se-cell metabolism evamile. Ama-radicals wamahhala angalimaza amangqamuzana - ngisho namaselula, aphilile - kanye nama-antioxidants angavimbela lokho kulimaza.
Ungase ujwayelane nevithamini C, okungenzeka ukuthi i-antioxidant efundwa kakhulu kakhulu. Kodwa kunezinto eziningi zokulwa ne-antioxidants. Ungathola ama-antioxidants ezivela izithelo nemifino, kanti umzimba wakho wenza ezinye ze-antioxidants zayo.
Yiziphi izixhumo kanye nokucindezeleka okuxubile?
Ngokumane nje, i-oxidation iyindlela yokuxhumana phakathi kwama-molecule e-oxygen nezinye izinto, futhi i-oxidant yinto ekwazi ukwenza lokho kusebenzisana.
Uma uphahla i-apula futhi iqala ukuguquka, lokho kuyi-oxidation - ama-enzyme esithelweni yizinto ezixhumene nalesi simo, futhi oksijini emoyeni kubangela ukusabela.
Ukuxubhaniswa nakho kuvela emathangeni aphilayo, kufaka phakathi namaphaphu akho. Amapayipi ahlale evezwe kuma-oxidants, akhiqizwa ngaphakathi ngaphakathi emzimbeni (ama-radicals mahhala akhishwe kusuka kumaseli akho), noma ngaphandle komzimba ( isib. Ukubhema ugwayi noma ukungcola komoya).
Ukucindezeleka okwenziwe nge-oxidative kwenzeka lapho ibhalansi ephakathi kwama-oxidants kanye ne-antioxidants shifts ekuqondeni kwe-oksijithali, okubangelwa yi-oksijithali ngokweqile noma ukuntuleka kwama-antioxidants.
Ukucindezeleka Oxidative Kuhlobene Kanjani neCOPD?
Ukubhema ugwayi, imbangela eyinhloko ye-COPD , kwandisa izinga lama-oxidants emaphashini, okuholela ekunciphiseni kwama-antioxidants. Lokhu kukhuthaza ukucindezeleka kwe-oxidative kanye nokubhujiswa kwama- alveoli, ama -sac amancane emoyeni emaphashini lapho kukhona ukushintshaniswa kwe-oxygen ne-carbon dioxide.
Ukucindezeleka okwenziwe nge-oxidative kuye kwaxhunyaniswa nokuvuvukala kwemimoya yamaphaphu, into ejwayelekile kubaguli be-COPD.
Ucwaningo Luthini?
Ukusetshenziswa kwama-antioxidants ukuvimbela nokuphatha izifo kusekhona impikiswano, nakuba olunye ucwaningo lubonisa inzuzo engaba khona. Lokhu okulandelayo yizibonelo zalokho okunye okucwaningayo okukushoyo mayelana ne-antioxidants nempilo yamaphaphu:
- Amazinga aphansi we-vitamin C antioxidant, phakathi kwezinye izici ezithintekayo, atholakala ukuthi kungenzeka akhulise ukucindezeleka okwenziwe nge-oxidative emzimbeni. Kodwa-ke, abanye abaphenyi bathole ukuthi i-vitamin C ingaxhunyaniswa nokunyuka kokucindezeleka okwenziwe nge-oxidative ngakho-ke, akunconywa.
- Amazinga aphakeme amavithamini a-antioxidant A, C, E kanye ne-beta-cryptoxanthin (into eguqulelwe ku-vitamin A emzimbeni), kanye ne-selenium nezinye izici eziningana, zazimele ngokuzimela nomsebenzi wamaphaphu angcono namazinga aphezulu we- FEV1 , evame ukusetshenziswa ukuhlolwa komsebenzi wamaphaphu. Akucaci, noma kunjalo, ngabe ngabe lokhu kungumphumela wengozi.
- Ukwandiswa kwama-milligram angu-40 ku-vitamin C ukungena ngosuku kwenza ukwanda okuncane kodwa okuphawulekayo kumsebenzi wamaphaphu ocwaningweni owodwa.
- Uma kuqhathaniswa ukwelashwa okujwayelekile kwe-COPD (i- bronchodilators ne- corticosteroids engenayo), ekwelapheni okujwayelekile kanye nama- supplementation angamaviki ayisishiyagalolunye okuthiwa ama-vitamin E, akukho nzuzo eyengeziwe yokwelashwa etholakala kwiziguli ze-COPD, nakuba i-vitamin E eyengeziwe yasiza iziguli ukuba zenze okungaphezulu kwazo eziphelile antioxidants.
Imithombo yokudla e-Antioxidant-Rich
Ukudla ukudla okuvela emithonjeni ehlukahlukene kuyingxenye yokudla okunempilo, okunempilo. Uma ufuna ukufaka imithombo eminingi yokudla ephikisana ne-antioxidant ekudleni kwakho (okuhlale kuwumqondo omuhle), uMnyango wezoLimo wase-US unikeze indawo yokudla okuphezulu okungama-20 we-antioxidants ukufaka kuhlu lwakho lokuthenga:
- Ubhontshisi obomvu obomvu, owomile, indebe ye-1/2
- Ama-blueberries asendle, 1 inkomishi
- Ubhontshisi obomvu obomvu, indebe ye-1/2
- Pinto ubhontshisi, omile, 1/2 indebe
- Ama-blueberries aculisiwe, 1 indebe
- I-Cranberries, 1 inkomishi
- Artichoke izinhliziyo, 1 inkomishi
- Ama-Blackberry, 1 indebe
- Ukuphrinta, 1/2 indebe
- Ama-Raspberries, 1 inkomishi
- Ama-Strawberry, 1 indebe
- Ama-apula abomvu aphuzi, 1
- Ama-apula kaGranny Smith, 1
- I-Pecans, i-1 ounce
- Ama-cherry amnandi, 1 indebe
- Ama-plums amnyama, 1
- I-Russet amazambane, okuphekwe, 1
- Ubhontshisi omnyama, omisiwe, indebe ye-1/2
- Ama-Plums, 1
- Ama-apple we-Gala, 1
Ngenkathi uhlu olungenhla luqukethe imithombo enhle kakhulu yokudla okune-antioxidant-rich, ukudla okulandelayo, futhi okulayishiwe ngamanoni anamandla amakhulu, kungenza izengezo ezinhle ekudleni kwakho:
- Itiye elihlaza
- Imifino ye-Cruciferous
- Inhlanzi
- Imikhiqizo yamatamatisi
- I-Flax
- Amafutha e-Olive
- I-Kelp / i-seaweed
- Imifino ye-Collard, isipinashi, ne-kale
- Amahlumela e-Broccoli
- Amapomegranati
- Uphayinaphu
- Ukwatapheya
- Izaqathe
- Amakhowe angaphandle
- Ushokoledi omnyama ne-kakao eshisayo
- I-Turmeric
- Ugaliki
- I-Ginger
Okubalulekile
Ngenxa yokuphikisana okuzungeze i-antioxidants ne-COPD, kudingekile ubufakazi obuqhubekayo ukusekela izimangalo ukuthi zizuzisa impilo ye-lung. Kuze kube yileso sikhathi, qiniseka ukuthi ukhuluma nomhlinzeki wakho wokunakekelwa oyinhloko noma umsoco wokudla ngokuphathelene necebo lokudla elihambisana nezidingo zakho.
Imithombo:
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