Ii-radicals zamahhala zi-molecule ezizinzileyo eziveliswayo xa umzimba wakho uphula ukutya, okanye xa umzimba wakho ubonakaliswe kwimisebe okanye kumnxeba (njengotshani wocuba).
Nangona umzimba uvelisa i-radicals ekhululekile ngenxa yokuphuka ukutya nokuguqula amandla (okubizwa ngokuba yi-adenosine triphosphate, okanye i-ATP), ukukhutshwa ngokweqile kwama-radicals okukhululeka kunokubangela uxinzelelo lwe-oxidative , inkqubo ewonakalisayo eyaziwayo ukwenzakalisa ezinye izakhiwo zeseli ezifana iimbumba ze-cell, i-DNA kunye neeprotheni.
IiRadioal kunye neeSifo eziHlaleni
Ukufunyaniswa kwama-radicals kunye noxinzelelo lwe-oxidative kufumaneke indima ekuphuhlisweni kwezifo ezininzi, kubandakanywa oku kulandelayo:
- Ukuxhatshazwa kwe-macular yokudala
- Isifo se-Alzheimer
- Cancer
- Glaucoma
- Isifo sentliziyo
- Isifo sikaParkinson
- Irheumatoid arthritis
Indima ye-Antioxidants
I-Antioxidants yilezi zixhobo ezifumaneka ekutya kwaye ziveliswa emzimbeni. Banokwazi ukuphelisa i-radicals yamahhala kunye nokukhusela iiseli zethu kumonakalo wokuxinzezeleka kwengcinezelo. Imizekelo ye-antioxidants iquka:
- Beta-carotene
- Coenzyme Q10
- I-lipoic acid
- Lutein
- ILocopene
- Resveratrol
- Selenium
- Vitamin C
- Vitamin E
Finyelela Ukutya okuMbala okuQala
Ngelixa kunokuba lunokuzama ukunyusa ukutya kwakho kwee-antioxidants, ngoku akukho bubungqina obaneleyo bokubonisa ukuba ukuthatha izixhobo zokuncedisa i-antioxidant kunokukhusela izifo. Enyanisweni, ezinye iingcaphephe zibonisa ukuba ukutya ama-antioxidants kwizikolo eziphezulu-ikakhulukazi i-beta-carotene kunye ne-vitamin E-isenokungonakalisa impilo.
Ingakumbi, iZiko likaZwelonke leMpilo eliQinisekisiweyo kunye neNgcaciso lisixwayisa ukuba i-antioxidants yokwenziwa komsebenzi efunyenwe kwezinye izongezelelo ayikwazi ukubonelela ngeenzuzo ezifanayo njenge-antioxidants ezitholakala ngokwemvelo kwizidlo. Ukutya okupheleleyo kuqulethe iindidi ezahlukahlukeneyo ezinokuba neendima ezahlukileyo kodwa zisebenza kunye ukuxhasa impilo.
Ukwandisa ukutya kwakho kokutya okucebile-antioxidant, khetha iziqhamo kunye nemifuno enemibala. Iingubo kulezi zokutya zinempahla e-antioxidant engayimisa inkqubo ye-enzyme echaphazelekayo ekuvukeleni.
Olubomvu: Utamatisi, i-watermelon, i-pink grapefruit, i-red clock, i-apriberries, i-cherries, i-raspberries kunye neerharnate.
I-Orange / Ephuzi: Iidroti, iitapatata, imango, ithanga, i-squash, ii-oranges, i-nectarines, i-papaya, i-peaches, ne-yellow clock or orange clock.
I-Green / Yellow: I- avovoc, i-green bell pepper, i-collard imifino, i-kale, isipinashi, ikhukhamba, i-kiwi, iimbotyi eziluhlaza, i-zucchini, i-broccoli, i-watercress, i-Swiss chard, i-bok choy, kunye ne-artichokes.
Umhlophe: I- garlic, amakhowa, anyanisi, iilisi, iipereyi kunye ne-ginger.
I-Purple: i- Blueberries, ama-blackberries, isitshalo seqanda, iibomvu ezibomvu okanye ezibomvu, iifum, amakhiwane kunye nemifuma.
Zama ukutshintsha i-noodle ye-zucchini okanye i-squash ye-squash ye-pasta rhoqo okanye i-noodle, amazambane amazambane amazambane, okanye usasaza i-avocado kwi-toast ye-multigrain esikhundleni sebhotela okanye i-margarine. Imifuno efana ne-kale okanye isipinashi ingabonwa yi-juiced okanye ifakwe kwi-smoothies.
Ukufumana uncedo oluthe xaxa ekulwa noxinzelelo lwe-oxidative, usenokucinga ukuba ukwandisa ukutya kwakho kwezinto ezinotye-antioxidant ezifana ne-tea (emnyama, eluhlaza, emhlophe, okanye oolong), i-cocoa, amakhowe amayeza (njenge-reishi okanye i-maitake), i-acai, okanye i-goji berries .
Ukutya okufana ne-wheatgrass, i-cherry tart, i- chokeberries , kunye nemifuno kunye neziqholo ezinjenge-turmeric kunye ne-sinamon nazo zinokusebenza njengama-antioxidants.
Imithombo:
National Cancer Institute. Ama-antioxidants kunye noKhuselo lweKhansela: iShidi leNkcazo. Julayi 2004.
Isiko leSizwe soMthelela oPheleleyo kunye noNyango. Izibonelelo ze-Antioxidant Health: Isingeniso ". I-NCCAM yompapasho No. D450. Meyi 2010.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.