Ukuqinisekisa ukuthi uthole ama-antioxidants okwanele ekudleni kwakho kungaba yithuluzi elula futhi ephumelelayo kakhulu onayo ekulwa nesifo. I-antioxidant ngokuqinisekile ibe yi-buzzword muva nje. Thola iqiniso lokuthi ama-antioxidants alwa kanjani nezifo ezifana nesifo sohlangothi, isifo senhliziyo nomdlavuza.
Yini Antioxidants?
Ama-Antioxidants ayingxenye yemvelo yezithelo nemifino.
Uma sidla ukudla okunjengamajikijolo, pepper obomvu, namantongomane, ama-antioxidants agxila emzimbeni.
Ama-antioxidants nokuvikelwa kwesisu
Isifundo saseNorway salandele amadoda angu-20 000 futhi sathola ukuthi amadoda adle ukudla okunokuqukethwe okuphezulu okuvimbela i-antioxidant izikhathi ezingaphezu kuka-27 ngenyanga ayenciphisa ingozi yokushaya isifo esingu-20%. Abahlanganyeli nabo babhekana nesilinganiso esiphansi sesifo senhliziyo nomdlavuza.
Indlela Yokuthola Antioxidants
Ama-antioxidants akhona eziningana zezithelo, kuhlanganise ama-oranges, amajikijolo, ama-apula, imango, kanye ne-kiwi, ukubiza ngambalwa nje. Angatholakala futhi emifino enhle, isibonelo, pepper, amazambane, ama-yam, nama-artichokes. Ngokuvamile, uhlobo oluthile lwezithelo nemifino lucebile ekuhlungeni kwe-antioxidant kunokwakheka okuphekwe.
Ngokuthakazelisayo, imithombo ethile engalindelekile ye-antioxidants ingasiza ekuvimbeleni imivimbo, njengekhofi, iwayini elibomvu nelekholethi . Ukudla okuningi okucutshungulwayo kanye nempilo akuqukethe inani elibalulekile lama-antioxidants.
Ukuthatha Supplement Antioxidant
Indlela engcono kakhulu yokuthola ama-antioxidants ukudla okufaka izithelo nemifino.
Kodwa-ke, ukuthatha isithako sevithamini kuye kwaboniswa ukusiza ekuvimbeleni isifo. Amavithamini A, C, no-E athile ikakhulukazi emisebenzini ye-antioxidant. Kodwa ama-vitamin supplements kufanele ngaso sonke isikhathi athathwe ngokucophelela ngoba ukudliwa ngokweqile kumavithamini kuyingozi .
Indlela Antioxidants Ukuvikela Umzimba Ukusuka Izifo
Ama-antioxidants anesithakazelo sezinto eziphilayo ezithakazelisayo nohlobo lwekhemikhali eliyingozi elibizwa ngokuthi i-radical free. Isakhiwo se-antioxidants sibavumela ukuba baxoshe ama-radicals mahhala.
Ukuze uqonde ukuthi imaphi ama-antioxidants enza empeleni, kusiza ukuqonda kancane mayelana nomonakalo wamahhala we-radicals ne-oxidative. Ama-radicals yamahhala ayi-molecule engaqiniseki akhiwe ngokuphendula kwamakhemikhali okuthiwa i-oxidation. Uma sibhekene nezidakamizwa noma ukucindezeleka ngokweqile ngokomzwelo, sakha ama-radicals amaningi kakhulu. Ukubhema ugwayi, ukungcola kanye nezinye izithako zamakhemikhali zivula imizimba yethu ebuchosheni obangela ukwakhiwa kwama-radicals mahhala ngokusebenzisa umonakalo oxidiwe.
Ama-radicals amahhala ayengazinzile, futhi ajwayele ukuzinza ngokuziqeda izakhi zomzimba eziseduze, ezibangela izifo ezinjenge-stroke, ukuhlaselwa yinhliziyo nomdlavuza.
Kodwa-ke, ama-antioxidants agxilile futhi angakwazi ukuzinza ngokukhululekile ama-radicals mahhala ngaphambi kokuthi ama-radicals mahhala anethuba lokulimaza umzimba. Ngakho, ama-antioxidants atholakale ukulwa nemiphumela ye-radicals yamahhala nokucindezeleka kwe-oxidative. Yingakho i-antioxidants inikezwa lelo gama-ngoba lilwa nemiphumela yomonakalo oxidiwe!
Ama-antioxidants avimbela kanjani isisu?
I-stroke iqala esikebheni segazi esingenampilo noma ngenxa yesigaxa segazi eliqinile. Kuthatha iminyaka ukuthi imithwalo yegazi ingabi nempilo. Ama-antioxidants angakwazi ukulungisa ngaphakathi kwezingxube zegazi ezimele futhi, ngokubaluleke kakhulu, angavimbela ama-radicals mahhala ekugqaseni ngaphakathi kwemithambo yegazi endaweni yokuqala.
Ukudla kokuhlola ukuze ubone uma kune-Antioxidants
Kuze kube manje, ukuhlolwa kokudla kwe-antioxidant umsebenzi iphrojekthi enkulu, edinga ilabhu eyinkimbinkimbi. Indlela ososayensi abahlola ngayo amandla e-antioxidant ezinhlobonhlobo zokudla endaweni yokubhubhisa iwukubeka emangqamuzana egazi lomuntu uhlobo lokudla bese elinganisa impilo yamangqamuzana egazi lomuntu.
Nakuba kuyiqiniso ngempela, ayikho indlela yokulinganisa noma yokuphinda leyo nqubo ekhaya!
Ngingakanani I-Antioxidants Engingayithola?
Ukucwaninga kwamanje kuyasitshela ukuthi uma uthola ama-antioxidants amaningi, kungcono ukuvimbela isifo. Ayikho inhlekelele ehlotshaniswa nokudla okune-antioxidant. Kodwa, aziqukethe zonke izakhi umzimba wethu udinga ukuhlala unempilo.
Ngakho-ke, ngenkathi ukwandisa ukungenisa kwakho i-antioxidant, kubalulekile ukuthola ukudla okulinganisela kahle, ngamafutha enempilo namaprotheni anele. Ukudla izithelo nemifino kuphela kungabangela ukuntuleka kokudla okunomsoco. Qinisekisa ukuthi uthola amaprotheni okwanele kusuka emanzini noma inhlanzi noma inyama enomfutho nensimbi eyanele ngemifino noma inyama ebomvu njengoba ukwandisa ukudla kwakho kwe-antioxidant!
> Imithombo:
> Izindlela zokuthola ama-antioxidants ezivimbela > izifo ezihlobene nobudala : ukubuyekezwa okubucayi ngokugxila kakhulu ekufundiseni kwabantu, Hoelzl C, Bichler J, Ferk F, Simic T, Nersesyan A, Elbling L, Ehrlich V, Chakraborty A , Knasmüller S, Journal of Physiology and Pharmacology, Mashi 2005
> Ukusetshenziswa kwamajikijolo, izithelo nemifino kanye nokufa phakathi kwamadoda angu-10 000 aseNorway alandelwa iminyaka engamashumi amane, > Hiartaker > A, Knudsen MD, > Treti > S, Weiderpass E, European Journal of Nutrition, June 2015
> Uphenyo lwezokwelapha ngemiphumela yokuzivikela ye-palm vitamin E kuya ku-tocotrienols engxenyeni emhlophe ebuchosheni, isivivinyo esilawulwa ngokungahleliwe, iGopalan Y, Shuaib IL, Mapgosso E, > Anasari > MA, Abu Bakar MR, Wong JW, Khan NA, Liong WC, Sundram K , Ng BH, Karuthan C, Yuen KH, Stroke, Meyi 2014
> Ukudla kwe-Vitamin C, ukusakaza i-vitamin C nokubeka ingozi yokushaywa yisifo: ukuhlaziywa kwemeta yezifundo ezizofundwa, Ukubukeza isihloko, i-Chen GC, i-Lu DB, i-Pang Z, i-Liu QF, i-Journal of American Heart Association, ngo-November 2013