Antioxidants makomisheni anobatsira kudzivirira masero edu kubva mukukuvadzwa kweoxidative kunokonzerwa nemahara radicals. Mahara radicals mamorekuru asina kugadzikana anoumba zvakajairika mumiviri yedu nekuda kwema metabolic maitiro uye ekunze zvinhu zvakaita sekusvibiswa uye utsi hwefodya. Kana akasiyiwa asina kutariswa, mahara radicals anogona kukonzera oxidative kusagadzikana, kukonzeresa matambudziko ehutano akasiyana uye nekukasika kuchembera.
Antioxidants zvinhu zvakakosha zvinotora basa rakakosha mukuchengetedza hutano hwedu hwese. Iwe wakambonzwa izwi iri pamberi, asi chii chaizvo chinonzi antioxidants?
Zvichitaurwa zviri nyore, antioxidants zvinhu zvinobatsira kudzivirira kana kudzikamisa kukuvara kwemahara radicals kumasero. Asi chii chinonzi mahara radicals? Mahara radicals mamorekuru asina kugadzikana anogadzirwa mumiviri yedu nekuda kwezvinhu zvakasiyana zvinosanganisira kusvibiswa, utsi hwefodya uye kunyangwe chikafu chatinodya. Aya emahara radicals anokonzeresa oxidative kusagadzikana iyo, kana isina kuderedzwa, inogona kutungamirira kumatambudziko akasiyana ehutano.
Saka, antioxidants inoshanda sei? MaAntioxidants anoderedza mahara radicals nekupa maerekitironi kwavari, nekudaro achidzikamisa uye nekudzivirira kubva mukukuvadza masero edu. Miviri yedu inogadzira mamwe ma antioxidants zvakasununguka, asi isu tinogonawo kuzviwana kubva kune zvimwe zvekudya uye zvinowedzera. Muchokwadi, zvinonyatsozivikanwa kuti kudya kwakapfuma mune antioxidants kune akawanda ehutano mabhenefiti.
MaAntioxidants anozivikanwa neawo anti-aging properties. Mahara radicals anokurumidza kuchembera nekukuvadza maseru edu uye kukonzera kuumbwa kwemakwinya uye mitsetse yakanaka. MaAntioxidants anopikisa izvi zvinokonzeresa uye anobatsira kunonoka kuchembera, kuchengetedza ganda redu richiri pwere uye riine simba.
Kuunza antioxidants pakudya kwako kuri nyore. Zvibereko zvakawanda nemiriwo zvakapfuma mu antioxidants, kunyanya zviya zvine mavara akajeka semabriji, mashizha ane mashizha nemichero yecitrus. Zvokudya izvi zvine zvakasiyana-siyana zve antioxidants, zvakadai sevhitamini A, C uye E, uye zvicherwa zvakaita se selenium uye zinc. Pamusoro pezvo, green tea uye chokoreti yakasviba zvakare yakapfuma mune antioxidants.
Nepo uchidya chikafu chine antioxidant chinokurudzirwa, zvinowedzera zvinogona zvakare kuve sarudzo yekuve nechokwadi chekuti unosangana nezvinodiwa zvezuva nezuva antioxidant.
Kunzwisisa Mahara Radicals uye Oxidative Stress:
Kuti unzwisise kukosha kwema antioxidants, zvakakosha kuti utange wanzwisisa pfungwa dzemahara radicals uye oxidative kusagadzikana. Mahara radicals mamorekuru asina kugadzikana anogadzirwa nezvinhu zvakasiyana-siyana, sekuratidzwa kune zvinosvibisa, kushushikana, kudya kwakashata uye ultraviolet mwaranzi. Mamorekuru aya anoparadza masero, mapuroteni neDNA, zvichikanganisa miviri yedu. Kana vakasiyiwa vasina kutariswa, vanogona kukurumidza kuchembera uye kuwedzera njodzi yezvirwere zvakaita sekenza, chirwere chemoyo uye neurodegenerative chirwere.
Oxidative stress, kusaenzana pakati pemahara radicals uye antioxidants mumuviri, ndipo panopinda antioxidants. Nekumisa mahara radicals, ma antioxidants anobatsira kudzora chiyero uye kuderedza oxidative kusagadzikana, nekudaro kuderedza kukuvadza kwayo.
Basa re antioxidants mukurwisa kukwegura:
1. Chengetedza ganda revechidiki: Chimwe chezviratidzo zvinonyanya kuoneka zvekuchembera kukuvara kweganda. Antioxidants sevhitamini A, C uye E inobatsira kusimudzira kugadzirwa kwecollagen, protein inoita kuti ganda rirambe rakasimba uye rakapfava. Ivo zvakare kudzivirira photoaging kunokonzerwa nezuva kuratidzwa, kuderedza wrinkles, zera mavara uye mitsara yakanaka.
2. Kugadziriswa Kwesero uye Kuberekwazve: Antioxidants inoita basa rinokosha pakugadzirisa masero akakuvadzwa uye kudzivirira kumwe kukanganisa. Vanobatsira mukugadzirisa kweDNA uye kukurudzira kudzoreredzwa kwesero, kuwedzera hutano hwese uye simba.
3. Inosimbisa gadziriro yomuviri yokurwisa hosha: Sezvatinokura, gadziriro yedu yomuviri yokurwisa hosha inopera simba, zvichiita kuti tive nyore kurwara. Antioxidants, kunyanya vhitamini C, inosimbisa immune system yedu nekutsigira kugadzirwa kwemasero machena eropa uye masoja ekudzivirira chirwere, anobatsira kurwisa hutachiona uye zvirwere.
Zvokudya zvepamusoro zve antioxidants:
1. Michero: Blueberries, strawberries, raspberries, uye blackberries zvose zvakapfuma mu antioxidants. Iyi michero inonaka ine mishonga yakadai seanthocyanins, ellagic acid, uye vhitamini C, iyo yose inobatsira kune simba rayo re antioxidant.
2. Miriwo yemashizha yakasvibirira: Miti yakasvibirira yakaita sepinashi, kale, uye Swiss chard inzvimbo dzakanakisisa dze antioxidants, kunyanya mavitamini A, C, uye E. Izvi zvinovaka muviri zvinobatsira kudzivirira kushungurudzika kweoxidative uye kuderedza dambudziko rechirwere chisingaperi.
3. Nzungu nemhodzi: Maarumondi, walnuts, flaxseed, uye chia mbeu dzakapfuma mu antioxidants, mafuta ane utano, uye fiber. Kwete chete ivo vanodzivirira kubva kune mahara radicals, ivo zvakare vanokurudzira hutano hwemoyo uye kubatsira kugaya.
4. Miriwo ine mavara: Miriwo inogwinya semakarotsi, bhero mhiripiri, uye matomatisi zvine mavara adzo ane simba kune antioxidants ane simba sebeta-carotene, lycopene, uye vhitamini C. Kusanganisira miriwo iyi mukudya kwako kunogona kubatsira kuchengetedza ganda rine hutano, kuwedzera immune system yako uye kurwisa kuzvimba.
5. Green tea: Ichi chinwiwa chekare chakapfuma mumakatechini, an antioxidant inozivikanwa nemaitiro ayo ekurwisa kenza. Green tea inobatsirawo kuderedza cholesterol mazinga, inowedzera kushanda kwehuropi, uye inosimudzira kuora muviri.
Antioxidants zvinowedzera
Urolithin A: Sechigadzirwa chechisikigo, Urolithin A inogona kuwanikwa ne hydrolyzing tannin tannins mu sitirobheri, pomegranate nemimwe michero. Iine maitiro akasiyana-siyana ehutano hwemuviri, kusanganisira anti-oxidation, anti-inflammation, anti-tumor, kuvandudza hutano hwemhasuru, kukurudzira mitochondrial basa, uye kuderedza kukwegura.
Urolithin B: Sechinhu chitsva chebioactive compound, Urolithin B inonzi linoleic acid compound inogadzirwa nemetabolism yemaruva emukati. Iine anti-inflammatory uye antioxidant properties. Yakaratidzwa kuve ine zvinogona anabolic uye anti-catabolic zvivakwa uye inogona kushandiswa kubatsira kutsigira yakawedzera kuonda mhasuru misa uye simba pamwe neyakakwana kupora tsandanyama. Uye ine akawanda mabhenefiti ekuchembera, kutsungirira kwemhasuru, uye hutano hwematumbo.
Calcium Alpha-Ketoglutarate: A molecule diki inowanzoitika mumuviri wedu, Calcium Alpha-Ketoglutarate ndeye antioxidant inogona kubatsira kubvisa mahara radicals uye kudzivirira muviri kubva kune zvinokuvadza oxidative zvinhu, nekudaro kukurudzira hutano hwese.
Oxidative stress inokuvadza hutano hwedu kana miviri yedu ichishomeka mune antioxidants. Kushaikwa uku kwakabatanidzwa kune huwandu hwezvirwere, zvinosanganisira chirwere chemoyo, chirwere cheshuga, kushaya simba immune system, neurodegenerative zvirwere uye mamwe marudzi egomarara. Uyewo, zviratidzo zvinooneka zvekuchembera, zvakadai semakwinya uye kurasikirwa kweganda, y inowedzera kuonekwa.
Wedzera yako antioxidant kudya:
Kuti urwise kushomeka kweantioxidant, mashoma emararamiro ekuchinja anogona kuve nemhedzisiro inoshamisa. Heano mamwe matipi anoshanda ekuwedzera yako antioxidant kudya:
1. Tevera kudya kwakadzikama: Batanidza zvakasiyana-siyana zvemichero nemiriwo zvine mavara muzvokudya zvako zvezuva nezuva, sezvo zviri zvitubu zvakanakisa zve antioxidants.
2. Gamuchira superfoods: Inganisa antioxidant-rich superfoods seblueberries, rima chokoreti, green tea, nzungu nemhodzi mukudya kwako. Izvi zvinovaka muviri-dense zvikafu zvinopa ine simba dosi ye antioxidants uye inopa akawanda akawanda mabhenefiti ehutano.
3. Sarudza zviyo: Sarudza zviyo zvakaita sequinoa, mupunga webrown, uye chingwa chegorosi pane tsanga dzakanatswa. Zvikafu izvi zvine antioxidants mukuwedzera pakupa zvakakosha zvekudya fiber uye zvimwe zvakakosha zvinovaka muviri.
4. Funga nezveZviwedzerwa: Kana kudya kwako kusingapi mazinga akakwana emishonga inorwisa antioxidants, unogona kufunga nezvezvokudya zvechisikigo. Nekudaro, zvakakosha kubvunza nyanzvi yezvehutano usati waunza chero chekuwedzera mune yako yemazuva ese maitiro.
A: Ndinogona here kuisa antioxidants kumusoro kune anti-kuchembera mabhenefiti?
Q: Ehe, ma antioxidants anogona zvakare kubatsira kana akaiswa pamusoro. Zvigadzirwa zveSkincare zvine antioxidants, senge vhitamini C, vhitamini E, uye green tea inobvisa, inogona kubatsira kuchengetedza ganda kubva mukukuvadza kwezvakatipoteredza zvakaita sekusvibiswa uye UV mwaranzi. Vanogonawo kubatsira mukuderedza kutaridzika kwemakwinya uye nekusimudzira ruvara rwepwere.
A: Maantioxidants anobatsira sei pakurwisa kuchembera?
Q:Kuunganidzwa kwemahara radicals mumuviri kunogona kukonzera oxidative kusagadzikana, iyo inobata basa mukuchembera uye dzakasiyana siyana zvirwere zvine chekuita nezera. MaAntioxidants anoshanda nekudzikamisa aya emahara radicals, nekudaro achidzikisa oxidative kusagadzikana uye kukurudzira hutano hwesero kushanda. Izvi, zvakare, zvinogona kubatsira kuderedza kuchembera uye zvinogona kuderedza njodzi yemamiriro ezera.
Disclaimer: Ichi chinyorwa ndechezvinangwa zveruzivo chete uye hachifanirwe kutorwa sezano rekurapa. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kushandura hutano hwehutano hwako.
Nguva yekutumira: Aug-28-2023
