Ukwenza isiqiniseko sokufumana i-antioxidants ngokwaneleyo ekudleni kwakho kungaba yinto elula kakhulu kunye neyona ndlela usebenzayo ekulwa nokubetha. I-antioxidant ngokuqinisekileyo ibe yi-buzzword kungekudala. Fumana inyaniso malunga nendlela ama-antioxidants alwa ngayo nezifo ezinjenge-stroke, isifo senhliziyo, nomhlaza.
Ziziphi i-Antioxidants?
Ama-antioxidants ayenzeka ngokwemvelo kwizityalo nezityalo.
Xa sidla ukutya njengamajikijolo, i-pepper ebomvu kunye neentongomane, i-antioxidants ingena emzimbeni.
Antioxidants kunye neStroke Protection
Isifundo saseNorway salandele amadoda angama-20 000 kwaye safumanisa ukuba amadoda atya ukutya kunye nomxholo ophezulu we-antioxidant ngaphezu kwama-27 ngamaxesha ngenyanga ayenomngcipheko we-20%. Abathathi-nxaxheba nabo banamava aphantsi entliziyweni kunye nomhlaza.
Indlela yokufumana ii-Antioxidants
I-Antioxidants ikhona kwiintlobo zeziqhamo, kuquka ii-oranges, amajikijolo, ii-apula, imango, kunye ne-kiwi, ukubiza nje ezimbalwa. Banokufumaneka kwiimifuno ezitsha, umzekelo, i-pepper, iitapile, i-yam, kunye ne-artichokes. Ngokuqhelekileyo, uhlobo oluhlaza lwezityalo kunye nemifuno lucebile kwixilongwane le-antioxidant kunelokulungiselelwa okuphekwe.
Ngokuthakazelisayo, imithombo engalindelekanga ye-antioxidants inokukunceda ukukhusela imivimbo, njengekhofi, iwayini ebomvu kunye necolethi . Ukutya okuninzi kunye nokutya akuququzeleli umlinganiselo omkhulu wama-antioxidants.
Ukuthatha isongezelelo seAn Antioxidant Supplement
Indlela efanelekileyo yokufumana i-antioxidants yindlela yokutya equka izithelo kunye nemifuno.
Nangona kunjalo, ukuthatha i-vitamin supplementation kuye kwaboniswa ukunceda ekuthinteleni ukushaywa kwesisu. IiVithamini A, C, kunye ne-E zizityebi ngokukodwa kwimisebenzi ye-antioxidant. Kodwa i-vitamin supplementary should always be taken with caution because overdosing on vitamins iyingozi .
I-antioxidants ikhusela njani iQumrhu kwiSifo
I-antioxidants ine-intanethi ye-biological inxulumene nolunye uhlobo lweekhemikhali eziyingozi ezibizwa ngokuba yi-free radical. Isakhiwo se-antioxidants sibavumela ukuba batshabalalise i-radicals yamahhala.
Ukuqonda ukuba yintoni eyenza i-antioxidants eyenziwe, inceda ukuqonda okufutshane malunga ne-radicals yamahhala kunye nomonakalo we-oxidative. Ii-radicals zamahhala zi-molecules ezingazinzileyo ezenziwe nge-chemical response called oxidation. Xa sikhatywe kwiibhox okanye ukuxinezeleka kabuhlungu, senza amaninzi ama-radicals amahhala. Umsi wocuba, ukungcola kunye nezinye izithako zamakhemikhali ziveze imizimba yethu kwiibhox ezibangelwa ukuveliswa kwama-radicals amahhala ngommonakalo owenzayo.
Ama-radicals amahhala angenakulinganiswa, kwaye banomdla wokuzizinza ngokwawo ngokuzikhusela izakhiwo ezikufuphi zomzimba, kubangela izifo ezinjenge-stroke, ukuhlasela kwentliziyo kunye nomhlaza.
Nangona kunjalo, ii-antioxidants zizinzile kwaye ziyakwazi ngokuzinzileyo zizinzile i-radicals ngaphambi kokuba i-radicals yamahhala inethuba lokuphazamisa umzimba. Ngako oko, i-antioxidants ifunyenwe ukulwa nemiphumo ye-radicals yamahhala kunye noxinzelelo lwe-oxidative. Yingakho ii-antioxidants zinikwe igama elithi- kuba zilwa nemiphumo yomonakalo owenzayo!
I-antioxidants ikhusela njani isisu?
I-stroke iqala kwisikhumbi segazi esingenasifo okanye ngenxa yecala legazi. Kuthatha iminyaka imithwalo yegazi ibe yingozi. I-Antioxidants ingakwazi ukulungisa ngaphakathi kwemida yegazi ewonakele kwaye, ngokubaluleke kakhulu, inokuthintela i-radicals yamahhala ekukhungeni ngaphakathi kwemithambo yegazi kwindawo yokuqala.
Ukutya koVavanyo ukujonga ukuba ngaba i-Antioxidants
Kuze kube ngoku, ukuvavanywa kokutya komsebenzi we-antioxidant yiprojekthi enkulu, edinga i-lab eyinkcazo. Indlela oososayensi abavavanya ngayo amandla okulwa ne-antioxidant eentlobo ezahlukeneyo zokutya kwi-laboratory setting ngokubhengeza iiseli zegazi zabantu kwindlela yokutya size silinganise impilo yamaseli egazi.
Nangona ngokuqinisekileyo kuyamangalisa, ayikho indlela yokulinganisa okanye yokuphinda loo nkqubo ekhaya!
Zingaphi I-antioxidants Ndingayifumana?
Uphando olutshanje lusitshela ukuba i-antioxidants eyengeziwe, ulungele ukukhuselwa kwesifo. Akukho nzakalo enxulumene nokutya okucebileyo okungaxilisi. Kodwa, aziqukethe zonke izondlo iimzimba zethu zifuna ukuhlala ziphilile.
Ngoko, nangona ukwandisa i-antioxidant intake, kubalulekile ukufumana ukutya okunokulinganisela, kunye namafutha enempilo kunye neeprotheni ezaneleyo. Ukutya kuphela iziqhamo kunye nemifuno kunokubangela ukusilela kokutya. Qinisekisa ukuba ufumana iprotheni eyaneleyo ukusuka kumqolo okanye intlanzi okanye inyama ephilileyo kunye nesinyithi esaneleyo kwimifino okanye inyama ebomvu njengoko ukwandisa i-antioxidant!
> Imithombo:
> Izindlela zokufumanisa i-antioxidants ezithintela > iziganeko ezinxulumene neminyaka > izifo: ukuhlaziywa okubalulekileyo ngokugxininisa ngakumbi kwizifundo zokungenelela kwabantu, iHoelzl C, i-Bichler J, iFerk F, i-Simic T, i-Nersesyan A, i-Elbling L, i-Ehrlich V, i-Chakraborty , UKnasmüller S, iNcwadi yePhysical and Pharmacology, ngoMatshi 2005
> Ukusetyenziswa kwamajikijolo, izithelo kunye nemifuno kunye nokufa phakathi kwamawaka angama-10 aseNorway alandelwa iminyaka emine, > Hiartaker > A, uKnudsen MD, > Treti > S, Weiderpass E, I-European Journal Yokutya, uJuni 2015
> Uphando lwezonyango lweempembelelo ze-vithamini ye-palm kwi-tocotrienols kwimiba emhlophe yengqondo, iilingo ezilawulwa ngokungalindelekanga, 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
> Ukutya kweVithamini C, ukujikeleza i-vitamin C kunye nobungozi bokuhlaselwa kwesibalo: ukuhlalutya kweemeta zophando, ukuphononongwa kwinqaku, i-Chen GC, uLi DB, i-Pang Z, i-Liu QF, iNcwadi ye-American Heart Association, ngoNovemba 2013.