Antioxidants - kodi ndi chiyani chomwe akusowa?

Powerenga njira za ukalamba, asayansi anali ndi chidwi ndi mankhwala ophera antioxidants - kodi ndi chiyani chomwe amachitapo poletsa kuwonongeka kwa maselo a thupi. Anapezeka kuti chifukwa cha chitetezo chawo, antioxidants amatha kubwezeretsa thupi ndi kuteteza chitukuko cha matenda ambiri.

Kodi antioxidants ndi chiyani?

Zachilengedwe kapena zachilengedwe zomwe zimatha kuteteza ziphuphu kuchokera kuzinthu zopanda mphamvu ndi antioxidants. Pofuna kumvetsetsa ntchito ya antioxidants ndi zomwe ziri - zopanda malire , muyenera kuphunzira zotsatira za zinthu zovulaza. Anthu ochita masewera olimbitsa thupi amalowamo thupi laumunthu:

1. Mothandizidwa ndi ma radiation.
2. Pamene akusuta.
3. Pamene mpweya ukuwonongeka, madzi.
4. Pogwiritsa ntchito ultraviolet.

Pamaso pa zikhalidwezi, thupi limayamba kuyambitsa ma molekyulu omwe magetsi amodzi (kapena angapo) akusowa. Kuti akhale otetezeka, iwo amatenga electron iyi kuchokera kumatenda abwino. Motsogoleredwa ndi anthu ochita zowonongeka, njira zowonongeka, zotchedwa kuti oxidative stress, kuyamba. Antioxidants amatha kupereka ma electron awo ku ziwonongeko, popanda kutaya.

Nchifukwa chiyani timafunikira antioxidants?

Njira zowonongeka kwa ziwalo zogwiritsa ntchito zida zowonjezera zimatsimikiziridwa ku matenda monga:

1. Matenda a zamoyo.
2. Matenda a Alzheimer.
3. Parkinsonism.
4. Arthritis ndi osteochondrosis.
5. Mitsempha ya Varicose.
6. Kupewera chitetezo cha mthupi.
7. Matenda opatsirana.
8. Matenda oopsa.
9. Matenda a mtima, ischemic heart disease.
10. Cataract.

Kafukufuku anachitidwa kuti adziwe chifukwa chake antioxidants amafunika. Iwo ndi ofunikira kubwezeretsa thupi ndi kuthandizira kuchiza ndi kupewa matenda ambiri a chitukuko. Kugwiritsa ntchito antioxidant mankhwala pofuna kubwezeretsa matupi, ziwalo, komanso ngakhale kuteteza DNA kuwonongeka ngati pangozi yowonjezera matenda obadwa nawo, zasonyeza kuti zatha.

Zida za antioxidants

Pofufuza njira zokhudzana ndi majeremusi zomwe zimagwirizanitsidwa ndi zochita zowonjezereka, chiyanjano chinakhazikitsidwa pakati pa ukalamba wa chiwalo ndi kusintha kwa minofu mu matenda a atherosclerosis, mtundu wa shuga 2 ndi khansa. Matendawa amapezeka chifukwa cha matenda a okalamba. Cholesterol imayikidwa m'makoma a zitsulo, maselo osinthika m'magulu ndi mavitamini komanso kuchepa kwa insulini kumvetsetsa kwa shuga kwagwirizanitsa ndi kuchepa kwa antioxidant chitetezo kwa okalamba. Njira yothandizira antioxidants m'mabwalo oterewa akuwonetseredwa mu kubwezeretsa kayendedwe ka kagayidwe kake ndi chitetezo cha thupi kuchoka ku kuwonongeka.

Antioxidants mu zakudya

Anthocyanins ndi flavonoids ali ndi mphamvu zowononga kwambiri zachilengedwe. Pachifukwa ichi, zomera zomwe zili nazo zili ndi mawonekedwe abwino kwambiri a zamoyo, zomwe zimapangitsa kuti zidyeke, mosiyana ndi zinthu zomwe zimapangidwa. Ntchito yayikulu imakhala ndi mankhwala oletsa antioxidant:

• sintha;
• zoumba;
• buluu;
• zipatso za citrus;
• mabomba;
• masamba, zipatso ndi zipatso: buluu, wakuda, wofiira ndi lalanje;
• mtedza ndi mbewu;
• tiyi ndi tiyi;
• nyemba;
• masamba.

Pachifukwa ichi, ntchito ya antioxidants mu zakudya ikhoza kuchepa ndi yosungirako nthawi yaitali, pakuphika, kuphika ndi kutseka kwa mphindi zoposa 15. Zowonongeka pa nkhaniyi ndizowuma. Choncho, phindu lalikulu limabwera kuchokera ku ndiwo zamasamba ndi zipatso, makamaka mwamsanga atachotsedwa. Zomwe zimatchulidwa kwambiri mtundu wa chipatso, ndiye kuti antioxidant imapangidwa kwambiri.

Antioxidants mu zonunkhira

Chitetezo champhamvu kwambiri cha mankhwala osungirako mankhwala chikuwonetsedwa ndi zonunkhira, ngakhale kuti mphamvu zawo zapamwamba m'ziphikidwe ndi zazing'ono, koma kukula kwake kwokhoza kusokoneza zinthu zopanda malire kumakhala kochulukitsa nthawi zambiri kuposa zomera zambiri. Mitundu yambiri ya antioxidants imaphatikizidwa mu zonunkhira zotere:

• cloves;
• safironi;
• nutmeg;
• sinamoni;
• turmeric;
• ginger;
• oregano.

Amapereka zothandiza zowonjezera monga zonunkhira monga rosemary, antioxidant mumapangidwe ake - carnosolic asidi. Kukonzekera kwa rosemary tone, kukumbukira kukumbukira, masomphenya, kufalikira kwa ubongo. Rosemary acid ndi camphor kulimbitsa thupi pambuyo povutika ndi matenda ndi kuvulala. Kukwanitsa kulimbana ndi zowonongeka kwaulere kumagwiritsidwa ntchito pakubwezeretsedwa kwa matenda a myocardial infarction.

Mankhwala abwino kwambiri oletsa antioxidant

Pofuna kuteteza thupi ku zotsatira za zovulaza, kuteteza achinyamata ndi kukongola, zimalimbikitsidwa kumwa zakumwa tsiku ndi tsiku, antioxidants yomwe ili ndi malipiro ambiri. Mtsogoleri wa chiwonetserochi ndi koko, zomwe zinthuzi zimakhala moŵirikiza kwambiri monga vinyo wofiira ndi tiyi wobiriwira. Ndibwino kuti muzimwa m'mawa uliwonse popanda shuga, otentha ndi mkaka wochepa. Pa malo achiwiri pali khofi yachilengedwe yambewu. Mwa masamba a tiyi, ambiri mwa antioxidants mu tiyi wobiriwira.

Vinyo, koma kouma ndi mwachibadwa, pamtunda umodzi wa galasi patsiku amaletsa mapangidwe a magazi, amachititsa kuti ziphuphu zilepheretse, kuteteza kunenepa kwambiri ndi ukalamba, zimakhala ndi zotsutsa. Kuonjezerapo, ndi zothandiza kugwiritsa ntchito timadzi timadzi timene timatulutsa timadzi timene timakhala ndi mankhwala ophera antioxidants.

• chokeberry;
• mphesa;
• garnet;
• Chimandarini;
• maapulo;
• lalanje.

Zitsamba antioxidants

Zitsamba zambiri, chifukwa cha kukhalapo kwa bioflavonoids, mavitamini, zidulo zakuthupi ndi zofufuza zinthu, zimadziwonetsera okha ngati zamphamvu zowonjezereka. Zipangizozi zimaphunziridwa bwino mu zomera zotere:

• ginkgo biloba;
• oregano;
• chithunzi;
• kiprei (wirlow-tiyi);
• yarrow;
• chamamile;
• clover;
• mizu ya golidi;
• nthula;
• calamus ayr;
• clary sage.

Mankhwala amachiritso amadziwa kuti antioxidants ndi njira zowonjezeretsera kubwezeretsa thupi, choncho amafunika kuthandizidwa kuti akhale ndi thanzi labwino komanso moyo wautali. Izi ndi zowona makamaka kwa okalamba, pamene kugwiritsa ntchito mankhwala kumapereka zotsatira zambiri, ndi kubzala antioxidants kuchita mofatsa ndi pang'onopang'ono, njira zowonongeka zamagetsi.

Mavitamini antioxidants

Mankhwala othandiza kwambiri m'thupi mwa vitamini E, vitinino A ndi vitamini C, kapena acorbic acid. Iwo ali mbali ya mankhwala osiyanasiyana ndi zitsamba zamankhwala, koma pokhudzana ndi zachilengedwe zosauka, nthawizina sizingokwanire kupereka chithandizo cha mankhwala, chotero, mavitamini othandizira alimbikitsidwa monga chowonjezera ku chakudya cha tsiku ndi tsiku.

Vitamini E imateteza maselo a chigawocho kuti asawonongeke, imateteza khungu la khungu, limateteza ku matendawa ndipo limateteza chitetezo.

Vitamini A imateteza kuwala kwa dzuwa, kubwezeretsa khungu ndi mucous membrane, imalimbitsa chitetezo chokwanira, imachepetsa cholesterol, imathandiza kuona maso.

Vitamini C imateteza ubongo, imachepetsa mitsempha ya mitsempha ndipo imayambitsa kupanga interferon kuteteza motsutsana ndi matenda.

Antioxidants wolemera

Kupititsa patsogolo mafuta a shuga ndi kuonjezera zotsatira za zakudya, antioxidants amagwiritsidwa ntchito ndipo kulemera kumabwera mofulumira, ndipo umoyo umalimbikitsidwa:

Flavonoids amalimbikitsa mafuta akuwotcha ndi kukhuta thupi ndi mpweya. Zili mu tiyi, mapiritsi, peel a apulo, plums, yamapichesi.

Indole normalizes chikhalidwe cha mahomoni ndi kusinthanitsa kwa mafuta, zimakhala mu kabichi, makamaka mu broccoli.

Choline amateteza chiwindi kuti asatenge mafuta, amachepetsa cholesterol; Ndili mu kanyumba tchizi, chiwindi ndi mphodza.

Antioxidants mu masewera

Ma antioxidants mu masewera olimbitsa thupi amagwiritsidwa ntchito mu mavitamini, ma microelements m'magulu osiyanasiyana kuti apirire chipiriro ndi kupititsa patsogolo masewera. Pambuyo pa kuphunzitsidwa kwakukulu, anthu ochita zida zowonjezera amadzipangira minofu ya minofu, kulimbikitsanso kupanikizika, komanso kugwiritsa ntchito antioxidants kumathandiza kuti thupi lizikhala mofulumira, limateteza minofu ndikuthandizira kuwonjezera misala yawo.

Antioxidants - mfundo ndi nthano

Popeza lingaliro loletsa ukalamba ndikuchira ku matenda aakulu lakhala lokongola kwambiri, omwe amapanga zamoyo zowonjezera zowonjezera amagwiritsira ntchito izo, kuwuza wogula kuti mankhwala ophera tizilombo toyambitsa matenda ndi mankhwala omwe angatchedwe ngati mtundu wamagazi. Ndipotu, mankhwalawa angathe kuteteza thupi, koma ngakhale mankhwala osokoneza bongo sangathe kutembenukira kumbuyo. Ndipo pofuna kupewa matenda, kukalamba kwa thupi, kuwonjezera pa zakudya zowonjezera zakudya, muyenera kudya zakudya zathanzi komanso moyo wathanzi.

Kuipa kwa antioxidants

Maphunziro a sayansi a chikoka cha antioxidants pa thupi la munthu nthawi zonse amatsutsa mfundo yoyamba yokhudzana ndi ubwino wawo. Pothandizira izi, ziwerengero zokhudzana ndi imfa m'magulu akutenga mankhwalawa amatchulidwa. Njira zosiyana zowunikira zomwe zimakhudza anthu zimatsimikizira kuti antioxidants ndi thanzi sizomwe zimagwirizana nthawi zonse. Ndipo pamapeto omaliza ndikofunika kupitiliza maphunziro a zachipatala.