Okuqukethwe
Sekungamakhulu eminyaka abantu befuna isixazululo semfihlakalo yokugcina intsha yaphakade, impilo nobuhle iminyaka eminingi. Futhi ekuqaleni kwenkulungwane yesithathu yesayensi, isayensi yathatha igxathu lokuzethemba ekuxazululeni imfihlakalo, ngokusekelwe olwazini ngama-radicals wamahhala nama-antioxidants.
Ama-antioxidants angabavikeli bomzimba wethu emiphumeleni eyingozi yezinto ezinobuthi ezinomthelela omubi empilweni yomuntu. Ngokusetshenziswa okufanele kwalezi zinto, izinga lokuguga komzimba liyancipha, ukuvimbela ukukhula kwenhliziyo, i-endocrine kanye nezifo ze-oncological.
Ukudla okune-antioxidant
Izici ezijwayelekile zama-antioxidants
Ithemu Antioxidants Eminyakeni engama-30 eyedlule, yayisetshenziselwa kuphela ukukhombisa izinto ezibulala amagciwane ezivimbela ukugqwala kwensimbi, ukonakala kokudla nezinye izinto eziphilayo ezitholakala ekudleni okusemathinini, kwizimonyo nakokhilimu.
Futhi manje, emashumini ambalwa eminyaka kamuva, kwezokwelapha kwavela umbono wamavukelambuso wamahhala, owaguqula yonke imibono esunguliwe ngama-antioxidants.
Kuvela ukuthi emzimbeni wethu kunezakhi ezinolaka ezibizwa ngama-radicals amahhala. Zibulala amangqamuzana omzimba ngokwengeza izakhiwo zawo zamangqamuzana.
Kungenxa yokweqisa kwezinto ezinjalo emzimbeni ezilwa nama-antioxidants. Ama-antioxidants afaka amavithamini A, E, C, P, K, bioflavonoids, amanye ama-amino acid, i-zinc, ithusi, i-selenium, i-iron notshwala ngamanani amancane.
Imfuneko yansuku zonke yama-antioxidants
Ngokuya ngohlobo lwe-antioxidant, imfuneko yayo yansuku zonke yomzimba iyanqunywa. Ngakho-ke uvithamini A uyadingeka emzimbeni ngesamba esingu-2 mg, E - 25 mg, C - 60 mg, K - 0,25 mg, njalonjalo. Izakhi zokulandela umkhondo ziyadingeka ngamanani asukela ku-0.5 mg (selenium) aze afike ku-15 mg (ngokwesibonelo, i-zinc nensimbi).
Isidingo sama-antioxidants siyanda:
- Ngokukhula, lapho ikhono lomzimba lokukhiqiza ngokuzimela izinto eziwusizo lincipha, futhi inani lama-radicals wamahhala liyakhula.
- Ngaphansi kwezimo ezingezinhle zemvelo (sebenza ezimbonini ezinobungozi).
- Esimweni sokucindezeleka okwandisiwe.
- Ngokucindezeleka okuphezulu kwengqondo nomzimba.
- Kubabhemi asebenzayo, lapho ukuncipha kwezakhi zomzimba kuncipha.
Isidingo sama-antioxidants siyancipha:
Ngokungezwani ngamanye amaqembu athile ama-antioxidants.
Ukumuncwa Antioxidant
Amavithamini amaningi namaminerali amuncwa kahle umzimba kanye nokudla. Ngakho-ke, kuvame ukuphakanyiswa ukuthatha izakhiwo zamavithamini namaminerali ngemuva kokudla.
Izakhiwo eziwusizo zama-antioxidants, umphumela wazo emzimbeni:
I-Vitamin A kanye ne-beta-carotene yayo eyandulelayo yenza isimo sesikhumba sibe ngcono, sithuthukise isimo sesikhumba nezinwele, sivimbele ukuthuthukiswa kwezifo ze-oncological, futhi ziyadingeka ekuqiniseni amehlo.
U-Vitamin C ubhekele ukuzivikela komzimba, uqinisa uhlelo lwe-cardiovascular, ulwa ngenkuthalo nokuguqulwa kwezakhi zofuzo ezingeni lezakhi zofuzo.
UVitamin E ubalulekile ohlelweni lwezinzwa, uvikela ulwelwesi lweseli ekubhujisweni.
I-Selenium ibambezela uketshezi kwamafutha, ivimba imiphumela enobuthi yezinsimbi ezisindayo.
I-Zinc ibalulekile emasosheni omzimba, adingekayo ekukhuleni kwamaseli nokulungiswa. I-Zinc inomthelela omuhle ohlelweni lwe-endocrine lomzimba.
Ukusebenzisana nezinto ezibalulekile
Ama-antioxidants asebenzisana ngokubambisana. Isibonelo, amavithamini E no-C aqinisa umphumela womunye nomunye emzimbeni. UVitamin E uncibilika kakhulu emafutheni, njenge-beta carotene. UVitamin C uyancibilika kakhulu emanzini.
Izimpawu zokuntuleka kwama-antioxidants emzimbeni
- ubuthakathaka;
- ukwanda kokucasulwa;
- ukucwenga kwesikhumba;
- ukunganaki;
- izifo ezithathelwanayo njalo;
Izimpawu zama-antioxidants amaningi emzimbeni
Ama-antioxidants angena emzimbeni ekudleni, uma kwenzeka ngokweqile, akhishwa kalula emzimbeni ngokwawo. Ngokudlulela ngokweqile emzimbeni wama-antioxidants akhiqizwayo (amavithamini-amaminerali izakhiwo), isimo esichazwe ezincwadini zezokwelapha njenge-hypervitaminosis singenzeka, sihambisane nesimo ngasinye yizinkinga ezithile nezimpawu ezithile.
Izici ezithinta okuqukethwe kwama-antioxidants emzimbeni
Okuqukethwe kwama-antioxidants emzimbeni kuthonywa yimpilo ejwayelekile yomuntu, iminyaka yakhe nokudla kwakhe.
Kunzima ukucacisa umphumela omuhle ama-antioxidants anawo emzimbeni wethu. Avikela umzimba wethu emiphumeleni elimazayo yama-radicals wamahhala, aqinisa amasosha omzimba futhi anciphise inqubo yokuguga!