Okuqukethwe
Yini ama-antioxidants?
Ama-Antioxidants abizwa ngokuthi izinto ezinciphisa ukuhlaselwa kwama-radicals mahhala - ama-molecule angazinzile angena emzimbeni evela ngaphandle, ikakhulukazi emoyeni ongcolile. Ama-radicals mahhala ayingozi nawo akhiwa emzimbeni ngokwawo - uma, ngokwesibonelo, ungadli kahle noma uthathwe ukushiswa yilanga.
I-electron engabhanqiwe yenza ama-radicals mahhala asebenze kakhulu. “Zinamathela” kwamanye ama-molecule, zinamathisele elahlekile bese ngaleyo ndlela zibangele ukusabela kwe-oxidative kumangqamuzana.
Yiqiniso, umzimba unesistimu yawo yokuzivikela e-antioxidant. Kodwa ngokuhamba kwesikhathi, kuba buthaka, amangqamuzana awonakele, futhi iziyaluyalu zinqwabelana kuwo. Khona-ke ama-antioxidants asiza ekubunjweni kokudla, amavithamini, izithako zokudla kanye nezimonyo.
Kungani abantu bedinga ama-antioxidants?
Indima yama-antioxidants ezimpilweni zethu ayinakulinganiswa ngokweqile. Basiza ukunciphisa ulaka lwama-radicals mahhala futhi balungise umonakalo abadalile. Ngokweminye imibiko, ukusebenza kwabo kungu-99%.
Yilokho okwenziwa ngama-antioxidants.
- Zimelana nama-radicals mahhala, ziphazamisa inqubo ye-oxidation ebhubhisayo.
- Qinisa isistimu ye-antioxidant yomzimba.
- Zivimbela ukubola kwemikhiqizo ngamagciwane namagciwane, ngakho-ke zingasetshenziswa njengezilondolozi.
- Yehlisa imiphumela eyingozi yemisebe ye-ultraviolet.
- Faka isandla ekubuyiselweni kwe-metabolism.
Yiziphi izinhlobo zama-antioxidants ezikhona?
Ama-Antioxidants angaba ngemvelaphi yemvelo futhi angenwe ekudleni (ikakhulukazi imifino nezithelo), kanye nasezitshalweni ezikhishwe.
Angabuye atholakale ngokuhlanganisa amakhemikhali. Lesi isibonelo:
- amavithamini amaningi;
- amanye ama-enzyme (superoxide dismutase).
Imvelaphi yamakhemikhali ayiyona into embi. Ngokuphambene nalokho, ikuvumela ukuthi udale uhlobo olusebenzayo kakhulu lwento, ukufeza ukugxila okuphezulu.
Ama-fighters asebenza kakhulu anama-radicals mahhala yilawa:
- amavithamini A, C no-E, abanye abacwaningi bahlanganisa namavithamini eqembu B;
- unsaturated fatty acids Omega-3 kanye -6;
- i-superoxide dismutase;
- i-resveratrol;
- I-Coenzyme Q10;
- izingcaphuno zetiye elihlaza, i-pine bark, i-ginkgo biloba;
- ubisi serum.
Imiphi imikhiqizo equkethe
Ukudla okucebile kuma-antioxidants yilokho okudingayo ukwandisa ubusha nobuhle. Ake sibone ukuthi yiziphi imikhiqizo eziqukethe.
Antioxidants | Ukudla |
Vitamin C | izithelo ezisawolintshi, ama-rose hips, i-red bell pepper (i-paprika), isipinashi, amaqabunga etiye amasha |
Vitamin A | ibhotela, amafutha enhlanzi, ubisi, isikhuphasha seqanda, isibindi sezinhlanzi nezilwane, i-caviar |
I-Provitamin A (i-beta carotene) | isipinashi, izaqathe, beet, ithanga, amabhilikosi, amapentshisi, upelepele obomvu, utamatisi |
Uvithamini E (tocopherol) | imbewu ye-cereal, amafutha emifino (ubhontshisi wesoya, ummbila, i-cottonseed), isikhuphasha seqanda, imifino, imidumba, igciwane likakolweni kawoyela |
I-Vitamin B2 (riboflavin) | ubisi, inyama, isikhuphasha seqanda, okusanhlamvu, imvubelo |
I-Vitamin B5 (i-pantothenic acid) | isibindi, amakinati, amakhowe, udali, amaqanda enkukhu, uphizi, u-anyanisi, iklabishi, i-oatmeal |
Uvithamini V6 | i-salmon, ama-sardine, imbewu ye-sunflower, upelepele omnandi, isinkwa se-bran, igciwane likakolweni |
Omega-3 | inhlanzi (i-salmon, i-tuna, i-sardine, i-halibut, i-salmon e-pink), uwoyela wezinhlanzi, ukudla kwasolwandle |
Omega-6 | amafutha yemifino, amantongomane, imbewu yesesame, imbewu yethanga |
Coenzyme Q10 | inyama yenkomo, i-herring, inkukhu, imbewu yesesame, amantongomane, i-broccoli |
Resveratrol | izikhumba zamagilebhisi ezimnyama, iwayini elibomvu |