Zakudya zomwe zili ndi mavitamini A, C ndi E zingakulimbikitseni kwambiri
Ngati muli ndi COPD, mungafunike kuganizira zakudya zomwe muli ndi mavitamini oteteza antioxidant, kuphatikizapo ma vitamini A, C, ndi E - pali umboni wina wakuti kuchita zimenezi kungapindulitse thanzi lanu.
Ndipotu, kafukufuku wamakono wamakono akuwonetsa kuti mankhwala ophera tizilombo toyambitsa matenda amatha kuyimira mankhwala odalirika a COPD. Komabe, simuyenera kuthamangabe kuwonjezera pa zowonjezereka, popeza adokotala sanazindikire zomwe zimagwira ntchito ndi zomwe siziri mu COPD.
Ndipotu, kutenga zakudya zina zingakhale zopanda phindu.
M'malo mwake, uphungu wabwino kwambiri ndi woti iwe uziganizira kuti ukhale ndi thanzi labwino, kutanthauza kudya zipatso zambiri ndi ndiwo zamasamba . Nazi zomwe tikudziwa pakali pano, kuphatikizapo zomwe sitidziwa, za antioxidants ndi COPD.
Kodi Ndi Zomwe Zimayambitsa Antioxidants?
Antioxidants ndizochitika mwachibadwa kapena zokhazokha zomwe zimateteza maselo ku zowonongeka zowonongeka kwaulere, zomwe zimagwiritsidwa ntchito kwambiri pamagulu a maselo a metabolism. Mankhwalawa amatha kusokoneza maselo - ngakhale maselo abwino, maselo wathanzi - ndi antioxidants amatha kuwononga.
Mutha kudziwa vitamini C, yomwe ingakhale yophunzira kwambiri mankhwala ophera antioxidant. Koma pali zambiri zowonjezera antioxidants. Mukhoza kupeza antioxidants kuchokera ku zipatso ndi ndiwo zamasamba, ndipo thupi lanu limapanga mankhwala enaake oletsa antioxidants.
Kodi Oxidants ndi Oxidative Stress?
Mwachidule, okosijeni ndi kugwirizana pakati pa mamolekyu a oksijeni ndi zinthu zina, ndipo okosijeni ndi chinthu chokhoza kuchititsa kugwirizana.
Mukamapula apulo ndikuyamba kutulutsa bulauni, ndizo zowonjezereka - mavitamini m'zipatso ndizo zowonjezera pakali pano, ndipo mpweya mumlengalenga umayambitsa.
Kutsekemera kumapezanso minofu yamoyo, kuphatikizapo m'mapapu anu. Mapapu amakhala akudziwidwa ndi okosijeni, omwe amachokera mkati mwa thupi (zopanda malire zotuluka m'maselo anu), kapena kunja kwa thupi ( monga fodya wa ndudu kapena kuipitsa mpweya).
Kupanikizika kwa oxidative kumachitika pamene muyeso pakati pa zowonjezera ndi ma antioxidants kusintha mu njira ya zowonjezera, chifukwa cha owonjezera mankhwala kapena osowa antioxidants.
Kodi Kupanikizika Kwambiri Kudzakhala Bwanji ndi COPD?
Utsi wa sigara, chifukwa chachikulu cha COPD , umapanga mlingo wa zowonjezera m'mapapo, zomwe zimapangitsa kuchepa kwa antioxidants. Izi zimalimbikitsa kupanikizika kwa okosijeni komanso kuwonongeka kwa alveoli, timagulu ting'onoting'ono ta mpweya m'mapapo komwe mpweya wa okosijeni ndi carbon dioxide umasinthana.
Kupsyinjika kwa oxidative kwagwirizananso ndi kutupa kwa airways m'mapapu, chinachake chomwe chimapezeka kwa odwala COPD.
Kodi Kafukufuku Amati Chiyani?
Kugwiritsa ntchito mankhwala ophera antioxidants pofuna kupewa ndi kuchiza matenda kumatsutsanabe, ngakhale kuti kafukufuku wina amasonyeza phindu lopindulitsa. Zotsatirazi ndi zitsanzo za zomwe kafukufuku wina akunena za antioxidants ndi matenda a m'mapapo:
- Mavuto ochepa a antioxidant vitamini C, mwazinthu zina zowonjezera, apezeka kuti akhoza kuchulukitsa kuchuluka kwa kukanikizika kwa thupi m'thupi. Komabe, ena ofufuza apeza kuti vitamini C ikhoza kugwirizanitsidwa ndi kuwonjezeka kwa kupsyinjika kwa okosijeni ndipo motero, osavomerezedwa.
- Mankhwala apamwamba a antioxidant mavitamini A, C, E ndi beta-cryptoxanthin (chinthu chotembenuzidwa ndi vitamini A mu thupi), pamodzi ndi selenium ndi zinthu zina zingapo, zimagwirizanitsa ndi mapapu abwino ndi ma level apamwamba a FEV1 , omwe amagwiritsidwa ntchito mayeso a ntchito yamapapo. Sizowoneka bwino, ngakhale kuti izi zinali chabe mwadzidzidzi.
- Kuwonjezeka kwa mamiligalamu 40 mu vitamini C patsiku kumapangitsa kuwonjezeka kochepa koma kwakukulu mu mapulogalamu mu phunziro limodzi.
- Poyerekeza chithandizo choyenera cha COPD (mankhwala osokoneza bongo ndi corticosteroids ), mankhwala opatsirana komanso mavitamini asanu ndi atatu owonjezera a vitamini E supplementation, palibe chithandizo chamankhwala chowonjezeka chomwe chinapezeka mwa odwala COPD, ngakhale kuti vitamini E yowonjezera yathandizira odwala kupanga zochuluka zowonjezera zawo antioxidants.
Antioxidant-Rich Food Sources
Kudya zakudya kuchokera kumtundu wosiyanasiyana ndi gawo la chakudya chamagulu, chabwino. Ngati mukufuna kuphatikizapo zakudya zowonjezera zowonjezera zowonjezera zowonjezera zowonjezera zakudya (zomwe nthawi zonse ndizo zabwino), Dipatimenti ya Zamalonda ku United States yakhazikitsa malo okwana 20 okhudzana ndi mankhwala ophera antioxidants omwe akuphatikizapo pa mndandanda wanu wogula:
- Nyemba zazikulu zofiira, zouma, kapu 1/2
- Wakale blueberries, 1 chikho
- Nyemba zofiira, kapu 1/2
- Pinto nyemba, youma, 1/2 chikho
- Kukulitsa blueberries, 1 chikho
- Cranberries, 1 chikho
- Atitchoku mitima, 1 chikho
- Blackberries, chikho chimodzi
- Zikasupe, 1/2 chikho
- Raspberries, 1 chikho
- Froberries, 1 chikho
- Maapulo okoma okoma, 1
- Maapulo a Granny Smith, 1
- Pecans, 1 ounce
- Yamatcheri okoma, 1 chikho
- Black plums, 1
- Masamba a Russet, yophika, 1
- Nyemba zakuda, zouma, kapu 1/2
- Kuphwanya, 1
- Maapulo a Gala, 1
Pamene mndandanda uli pamwambawu uli ndi magwero abwino kwambiri a zakudya zopangira mankhwala ophera antioxidant, zakudya zotsatirazi, zodzala ndi mankhwala amphamvu ophera antioxidants, zingapangitse zakudya zowonjezera zabwino:
- Tiyi yaukhondo
- Cruciferous ndiwo zamasamba
- Nsomba
- Zosamba za phwetekere
- Chikwama
- Mafuta a azitona
- Kelp / nyanja yamchere
- Maluwa a Collard, sipinachi, ndi kale
- Broccoli amamera
- Makangaza
- Chinanazi
- Peyala
- Kaloti
- Bowa Wosasangalatsa
- Chokoleti chakuda ndi kofi
- Mvula
- Adyo
- Ginger
Mfundo Yofunika Kwambiri
Chifukwa cha kutsutsana komwe kumayambitsa antioxidants ndi COPD, pali umboni wina wowonjezera womwe ukuyenera kutsimikizira kuti ndi opindulitsa pa umoyo wamapapu. Mpaka nthawi imeneyo, onetsetsani kuti mukulankhulana ndi wothandizira wanu wamkulu kapena wokhudzana ndi zakudya zokhudzana ndi zakudya zogwirizana ndi zosowa zanu.
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