Ma radicals amadzimadzi amakhala osasunthika mamolekyu omwe amapangidwa pamene thupi lanu limathyola chakudya, kapena pamene thupi lanu limakhala ndi ma radiation kapena zonyansa (monga fodya).
Ngakhale kuti thupi limapereka mankhwala osasunthika chifukwa cha kuphwanya chakudya ndi kutembenuza kukhala mphamvu (yotchedwa adenosine triphosphate, kapena ATP), kuwonjezereka kwa mankhwala osokoneza bongo kungabweretse mavuto okhudzana ndi zowonjezera , njira yowonongeka yomwe imadziwika kuti imavulaza maselo ena monga majekeseni, DNA, ndi mapuloteni.
Amuna Omwe Amamasuka Ndi Matenda
Zosintha zamagulu ndi zowonjezera zowonjezera zakhala zikuthandizira pa chitukuko cha matenda ambiri, kuphatikizapo zotsatirazi:
- Zomwe zimakhudza zaka zambiri zamtunduwu
- Matenda a Alzheimer
- Khansa
- Glaucoma
- Matenda a mtima
- Matenda a Parkinson
- Matenda a nyamakazi
Udindo wa Antioxidants
Antioxidants ndi mankhwala omwe amapezeka mu chakudya ndipo amapangidwa m'thupi. Iwo ali ndi mphamvu zothetsera mphamvu zopanda malire komanso kuteteza maselo athu kuti asawonongeke ndi kupsinjika maganizo. Zitsanzo za antioxidants ndizo:
- Beta-carotene
- Coenzyme Q10
- Lipoic acid
- Lutein
- Lopopeni
- Resveratrol
- Selenium
- Vitamini C
- Vitamini E
Fikirani Chakudya Chokongola Choyamba
Ngakhale kuti zingakhale zovuta kuti mutenge mankhwala ophera antioxidants, pakalipano palibe umboni wokwanira wosonyeza kuti kutenga antioxidant zowonjezera mavitamini kungateteze matenda. Ndipotu, kafukufuku wina amasonyeza kuti kudya mankhwala ophera antioxidants kwambiri-makamaka beta-carotene ndi vitamini E zowonjezereka-kungapweteke thanzi.
Kuonjezerapo, National Center for Complementary and Integrative Health imachenjeza kuti kupanga mankhwala ophera antioxidants omwe amapezeka m'mavitamini ena sangapereke ubwino womwewo monga antioxidants omwe amapezeka mwachibadwa mu zakudya. Zakudya zonse zili ndi zakudya zosiyanasiyana zomwe zingakhale ndi maudindo osiyanasiyana koma zimagwirira ntchito pamodzi kuti zithandize thanzi.
Kuti mupitirize kudya zakudya zopatsa thanzi, sankhani zipatso ndi masamba. Mitunduyi imakhala ndi mankhwala oletsa antioxidant omwe amaletsa kuyambitsa mavitamini.
Ofiira: Tomato, mavwende, zipatso za pinki, tsabola wofiira, maapulo ofiira, cranberries, yamatcheri, masamba, ndi makangaza.
Orange / Yellow: Kaloti, mbatata, mango, dzungu, sikwashi, malalanje, timadzi tokoma, papaya, yamapichesi, ndi tsabola wachikasu kapena lalanje.
Chobiriwira / Chikasu: Kulepheretsa, tsabola wobiriwira, maluwa okongola, kale, sipinachi, nkhaka, kiwi, nyemba zobiriwira, zukini, broccoli, watercress, Swiss chard, bok choy, ndi artichokes.
White: Garlic, bowa, anyezi, leeks, mapeyala, ndi ginger.
Msuzi: Blueberries, mabulosi akuda, biringanya, mphesa zofiira kapena zofiira, plums, nkhuyu, ndi prunes.
Yesani kusinthanitsa mankhwala a zukini kapena sikwashi ya spaghetti pa pasta nthawi zonse kapena Zakudyazi, mbatata ya mbatata, kapena kufalitsa kadoko pamasamba ambiri m'malo mwa mafuta kapena margarine. Masamba monga kale kapena sipinachi akhoza kukhala juiced kapena kuwonjezera smoothies.
Kuti muthandizidwe kwambiri polimbana ndi kupanikizika kwa okosijeni, mungathe kuganiziranso kuwonjezeka kwa zakudya zowonjezera zakuda monga tiyi (zakuda, zobiriwira, zoyera, kapena oolong), kakale, bowa zamankhwala (monga reishi kapena maitake), acai, kapena goji berries .
Zakudya monga tirigu wa tirigu, yamatcheri a tartery , chokeberries , ndi zitsamba ndi zonunkhira monga turmeric ndi sinamoni zingakhalenso antioxidants.
Zotsatira:
National Cancer Institute. Antioxidants ndi Kuteteza Khansa: Mapepala Owona. July 2004.
Pulogalamu ya National Complementary Alternative Medicine. "Antioxidant Supplements for Health: An Introduction". NCCAM Kufalitsidwa No. D450. May 2010.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.