Kuonetsetsa kuti muli ndi antioxidants wokwanira mu zakudya zanu zikhoza kukhala chida chophweka komanso chothandiza kwambiri pa kulimbana ndi matenda. Antioxidant wakhaladi buzzword posachedwapa. Pezani zenizeni za momwe antioxidants amamenyana ndi matenda monga sitiroko, matenda a mtima, ndi khansa.
Kodi Antioxidants Ndi Chiyani?
Antioxidants ndizomwe zimachitika mwachilengedwe zipatso ndi ndiwo zamasamba.
Tikamadya zakudya monga zipatso, tsabola wofiira ndi mtedza, antioxidants amalowa m'thupi.
Antioxidants ndi Chitetezo cha Stroke
Phunziro lachi Norway linatsata amuna 20,000 ndipo anapeza kuti amuna omwe adya chakudya chokhala ndi antioxidant oposa 27 pa mwezi anali ndi 20 peresenti yochepetsera chiopsezo. Ophunzirawo adalinso ndi matenda a mtima ochepa komanso khansa.
Mmene Mungapezere Antioxidants
Antioxidants alipo mu zipatso zingapo, kuphatikizapo malalanje, zipatso, maapulo, mango, ndi kiwi, kutchula ochepa chabe. Amatha kupezeka ndi masamba atsopano, monga tsabola, mbatata, yams, ndi artichokes. Kawirikawiri, mtundu wobiriwira wa zipatso ndi ndiwo zamasamba ndi wolemera kwambiri kuposa mankhwala ophika.
N'zochititsa chidwi kuti magwero ena odalirika a antioxidants angathandize kupeŵa zikwapu, monga khofi , vinyo wofiira, ndi chokoleti . Zakudya zambiri zopangidwa ndi nyama sizimakhala ndi mankhwala ochuluka kwambiri a antioxidants.
Kutenga Supply Antioxidant
Njira yabwino yopezera antioxidants ndi zakudya zomwe zimaphatikizapo zipatso ndi ndiwo zamasamba.
Komabe, kutenga mavitamini owonjezera mavitamini awonetsedwa kuti athandizidwe kuteteza kupwetekedwa. Mavitamini A, C, ndi E ali olemera kwambiri m'ntchito ya antioxidant. Koma mavitamini othandizira mavitamini amayenera kuchitidwa mosamala chifukwa kuwonjezera pa mavitamini kumakhala koopsa .
Momwe Antioxidants Amatetezera Thupi Kuchokera ku Matenda
Antioxidants ali ndi chidwi chokhudzana ndi chilengedwe ndi mtundu wa mankhwala owopsa otchedwa ufulu wochuluka. Kapangidwe ka antioxidants amalola kuti asokoneze ufulu wotsutsa.
Kuti mumvetse zomwe antioxidants kwenikweni zimachita, zimathandiza kumvetsa pang'ono za zida zowonjezera komanso zowonongeka. Ma radicals omasuka ndi makoswe osakhazikika omwe amapangidwa kupyolera mu mankhwala omwe amatchedwa okosijeni. Tikakhala ndi poizoni kapena kupanikizika kwambili, timapanga zowonjezera zambiri. Utsi wa sakisitara, kuwonongeka kwa zinthu, ndi zina zomwe zimapangitsa kuti thupi lathu likhale ndi poizoni, zomwe zimayambitsa kupanga zida zowonjezera mwa kuwonongeka kwa okosijeni.
Ma radicals amadzimadzi amakhala osakhazikika, ndipo amakhala ndi chizoloŵezi chodzikhalitsa okha mwa kuwononga thupi lapafupi, kuchititsa matenda monga stroke, matenda a mtima, ndi khansa.
Komabe, antioxidants ndi otetezeka kwambiri ndipo angathe kukhala osasunthika momveka bwino pamaso pa anthu opanda ufulu omwe ali ndi mwayi wovulaza thupi. Choncho, mankhwala ophera antioxidants apezeka kuti athane ndi zotsatira za zowonongeka zaufulu ndi zovuta zowonjezera. N'chifukwa chake antioxidants amapatsidwa dzina-chifukwa amamenyana ndi zotsatira za kuwonongeka kwa okosijeni!
Kodi Antioxidants Imateteza Bwanji Sitiroko?
Mliriwu umayamba mu chombo chosawonongeka cha magazi kapena chifukwa cha magazi. Zimatenga zaka kuti mitsempha ya magazi ikhale yopanda thanzi. Antioxidants akhoza kukonzanso mkati mwa mitsempha ya kuwonongeka ya magazi, komanso chofunika kwambiri, akhoza kuteteza zowonongeka zapakati pa kuchotsa mkati mwa mitsempha ya magazi poyamba.
Chakudya Choyesera Kuti Chiwone Ngati Chamakhala ndi Antioxidants
Pakadali pano, kuyesa chakudya cha antioxidant ntchito ndi ntchito yaikulu, yofuna labu yopambana. Momwe asayansi akuyendera mphamvu yotsana ndi antioxidant ya mitundu yosiyanasiyana ya chakudya mu labotaleyi ndikutsegula maselo aumunthu kwa mtundu wa chakudya ndikuyesa thanzi la maselo a munthu.
Ngakhale kuti n'zosangalatsa, palibe njira yodziwerengera kapena kuigwiritsa ntchito pakhomo!
Ndiyenera Kupeza Antioxidants Angati?
Kafukufuku wamakono akutiuza kuti ngati mumakhala ndi antioxidants wambiri, ndibwino kuti mupewe kupewa matenda. Palibe chowopsya chokhudzana ndi zakudya zokhudzana ndi antioxidant. Koma, alibe zakudya zonse zomwe matupi athu amafuna kuti akhalebe athanzi.
Choncho, pamene mukukula zakudya zowonjezera, ndikofunika kupeza chakudya chabwino, ndi mafuta abwino ndi mapuloteni okwanira. Kudya zipatso ndi ndiwo zamasamba zokha kungayambitse zakudya zina. Onetsetsani kuti muli ndi mapuloteni okwanira kuchokera ku nyemba kapena nsomba kapena nyama yowonda ndi chitsulo chokwanira kudzera mumadyera kapena nyama yofiira pamene mukuwonjezera antioxidant!
> Zotsatira:
> Njira zogwiritsira ntchito antioxidants zomwe zimalepheretsa > matenda okhudzana ndi msinkhu > matenda: kuwunika kwakukulu ndi kutsindika makamaka pa maphunziro a anthu, Hoelzl C, Bichler J, Ferk F, Simic T, Nersesyan A, Elbling L, Ehrlich V, Chakraborty A , Knasmüller S, Journal of Physiology ndi Pharmacology, March 2005
> Kugwiritsira ntchito zipatso, zipatso ndi ndiwo zamasamba ndi kufa pakati pa amuna 10,000 a ku Norwegian Norway adatsatira zaka makumi anai >> Hiartaker > A, Knudsen MD, > Treti > S, Weiderpass E, European Journal of Nutrition, June 2015
> Kufufuza kafukufuku wa mankhwala omwe amateteza ku mavitamini E amtengo wa kanjedza pamutu wozunguza ubongo, Gopalan Y, Shuaib IL, Mapgosso E, > Anasari > MA, Abu Bakar MR, Wong JW, Khan NA, Liong WC, Sundram K , Ng BH, Karuthan C, Yuen KH, Stroke, May 2014
> Vitamini C kudya, kutulutsa vitamini C ndi kuopsa kwa kupwetekedwa: meta-kufufuza maphunziro opindulitsa, Review Review, Chen GC, Lu DB, Pang Z, Liu QF, Journal of American Heart Association, November 2013