Ama-radicals amahhala angama-molecule engaqiniseki akhiqizwa lapho umzimba wakho uchitha ukudla, noma uma umzimba wakho ubonakala emisebeni noma emfucumfuceni (njengokubhema kogwayi).
Ngenkathi umzimba uveza ama-radicals mahhala ngenxa yokuqeda ukudla nokuguqula amandla (okubizwa ngokuthi i-adenosine triphosphate, noma i-ATP), ukukhiqizwa ngokweqile kwama-radicals mahhala kungabangela ukucindezeleka okwenziwe nge-oxidative , inqubo ebulalayo eyaziwa ukulimaza izakhiwo ezithile zeseli ezifana amangqamuzana eseli, i-DNA, namaprotheni.
Ama-Radicals kanye nezifo zamahhala
Ukuthola ukucindezeleka kwama-radicals nama-oxyidative kuye kwatholakala indima ekuthuthukiseni izifo eziningi, okufaka okulandelayo:
- Ukuguqulwa kwe-macular okuhlobene nobudala
- Isifo se-Alzheimer's
- I-Cancer
- I-glaucoma
- Isifo senhliziyo
- Isifo sikaParkinson
- I-rheumatoid arthritis
Umsebenzi We-Antioxidants
Ama-antioxidants ahlanganiswa nokudla futhi akhiqizwa emzimbeni. Banekhono lokunciphisa ama-radicals mahhala futhi bavikele amangqamuzana ethu emonakalweni ekucindezelekeni kwe-oxidative. Izibonelo zama-antioxidants zifaka:
- I-Beta-carotene
- Coenzyme Q10
- I-lipoic acid
- Lutein
- I-Lycopene
- I-Resveratrol
- Selenium
- I-Vitamin C
- I-Vitamin E
Finyelela kokudla okumibalabala Okokuqala
Yize kungase kube ukuzama ukuqinisa ukudla kwakho kwe-antioxidants, okwamanje akukhona ubufakazi obanele bokubonisa ukuthi ukuthatha izithako zokuvimbela i-antioxidant kungavimbela izifo. Eqinisweni, ezinye izifundo zibonisa ukuthi ukuchitha ama-antioxidants ngokwezinga eliphakeme-ikakhulukazi i-beta-carotene ne-vitamin E-kungase kulimaze impilo.
Ngaphezu kwalokho, Isikhungo sikaZwelonke seMpilo eQinisekisa nokuHlanganisa sixwayisa ukuthi ama-antioxidants ezakhiwa kwezinye izithako angeke anikeze izinzuzo ezifanayo njenge-antioxidants ezitholakala ngokwemvelo ekudleni. Ukudla okuphelele kuqukethe izakhi ezihlukahlukene ezingase zibe nezindima ezahlukene kodwa zisebenze ndawonye ukusekela impilo.
Ukwandisa ukudla kwakho kokudla okune-antioxidant, khetha izithelo nemifino enemibala. Izingulube kulezi zokudla zinempahla e-antioxidant engavimbela inqubo ye-enzyme ehilelekile ekuvuvukala.
Olubomvu: Utamatisi, ikhabe, i-pink grapefruit, pepper ebomvu, i-apula ebomvu, ama-cranberries, ama-cherry, ama-raspberries namahalananda.
I-Orange / Ephuzi: izaqathe, amazambane, imango, ithanga, u-squash, ama-orang, ama-nectarine, i-papaya, amapayipi, namapropele ephuzi noma e-orange.
Okuluhlaza okwesibhakabhaka / ophuzi: I- avocado, i-pepper e-bell eluhlaza, imifino ye-collard, i-kale, isipinashi, ikhukhamba, i-kiwi, ubhontshisi obuluhlaza, i-zucchini, i-broccoli, i-watercress, i-Swiss chard, i-bok choy, ne-artichokes.
Mhlophe: I- garlic, amakhowe, anyanisi, ama-leeks, amapheya, kanye ne-ginger.
I-Purple: Ama- blueberries, ama-blackberries, isitshalo seqanda, amagilebhisi abomvu noma abomvu, ama-plums, amakhiwane nomlimi.
Zama ukufaka ama-noodle we-zucchini noma isikhala sopaghetti ngama-pasta noma ama-noodle avamile, amazambane amazambane amazambane, noma usakaze i-avocado kwi-toast ye-multigrain esikhundleni sebhotela noma i-margarine. Imifino efana ne-kale noma isipinashi ingaba i-juiced noma ingezwe kuma-smoothies.
Ukuze uthole usizo olwengeziwe ekulwa nokucindezeleka okwenziwe nge-oxidative, ungase ucabange nokwandisa ukudla kwakho ngezinto ezicebile ze-antioxidant ezifana neti (omnyama, oluhlaza, omhlophe, noma oolong), i-cocoa, amakhowe okwelapha (njenge-reishi noma i-maitake), ama-acai noma ama-goji amajikijolo .
Ukudla okufana ne-wheatgrass, cherry cherry, ama- chokeberries , namakhambi kanye nezinongo ezifana ne-turmeric nesinamoni nazo zingasebenza njenge-antioxidants.
Imithombo:
I-National Cancer Institute. Ama-antioxidants kanye nokuvimbela umdlavuza: I-Fact Sheets. July 2004.
Isikhungo Sikazwelonke seMithi Ephelele Neyomunye. "Izithako ze-Antioxidant for Health: Isingeniso". I-NCCAM Ukushicilelwa No. D450. Meyi 2010.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.