Antioxidants: yintoni na, yintoni na [uluvo lweengcali Vichy]

Contents

Yintoni i-antioxidants?

Ama-Antioxidants abizwa ngokuba yizinto ezinciphisa ukuhlaselwa kwee-radicals zamahhala - iimolekyuli ezingazinzanga ezingena emzimbeni ukusuka ngaphandle, ngokukodwa zisuka emoyeni ongcolileyo. Iiradicals zamahhala eziyingozi nazo zenziwe emzimbeni ngokwawo - ukuba, umzekelo, awudli ngokufanelekileyo okanye uthathwe ngokutshiswa kwelanga.

I-electron engasebenziyo yenza iiradicals zasimahla zisebenze kakhulu. “Zincamathela” kwezinye iimolekyuli, zincamathele leyo ingekhoyo kwaye ngaloo ndlela zibangela ukusabela kwe-oxidative kwiiseli.

Ngokuqinisekileyo, umzimba unenkqubo yawo yokukhusela i-antioxidant. Kodwa ekuhambeni kwexesha, iyancipha, iiseli zonakaliswe, kwaye ukuphazamiseka kuqokelelwa kuzo. Emva koko i-antioxidants iza kuhlangula ekubunjweni kokutya, iivithamini, izongezo zokutya kunye nezithambiso.

Kutheni abantu befuna i-antioxidants?

Indima ye-antioxidants kubomi bethu ayinakugqithiswa. Banceda ukunciphisa ukuhlaselwa kweeradicals zamahhala kunye nokulungisa umonakalo owenziweyo. Ngokutsho kwezinye iingxelo, ukusebenza kwabo kungama-99%.

Yiloo nto eyenziwa yi-antioxidants.

  • Baxhathisa i-radicals yamahhala, ephazamisa inkqubo ye-oxidation eyonakalisayo.
  • Yomeleza inkqubo ye-antioxidant yomzimba.
  • Banqanda ukubola kweemveliso nge-microbes kunye neebhaktheriya, ngoko zingasetyenziswa njengezigcini.
  • Ukunciphisa imiphumo eyingozi yemitha ye-ultraviolet.
  • Faka isandla ekubuyiselweni kwe-metabolism.

Ziziphi iintlobo ze-antioxidants ezikhoyo?

I-Antioxidants ingaba yimvelaphi yendalo kwaye ifakwe ekutya (ngokuyinhloko imifuno kunye neziqhamo), kunye nakwizityalo zezityalo.

Zinokufunyanwa kwakhona nge-chemical synthesis. Lo ngumzekelo:

  • ezininzi iivithamini;
  • ezinye enzymes (superoxide dismutase).

Imvelaphi yeMichiza ayikho into engalunganga. Ngokuchasene noko, kukuvumela ukuba wenze olona hlobo lusebenzayo lwento, ukufezekisa ukugxila okuphezulu.

Abona balweli abasebenzayo abaneeradicals zasimahla zezi:

  • iivithamini A, C kunye no-E, abanye abaphandi baquka iivithamini zeqela B;
  • unsaturated fatty acids Omega-3 kunye -6;
  • i-superoxide dismutase;
  • i-resveratrol;
  • iCoenzyme Q10;
  • izicatshulwa zeti eluhlaza, i-pine bark, i-ginkgo biloba;
  • serum yobisi.

Ziziphi iimveliso eziziquletheyo

Ukutya okutyebileyo kwi-antioxidants yinto oyifunayo ukwandisa ulutsha kunye nobuhle. Makhe sibone ukuba zeziphi iimveliso ezikuzo.

Antioxidants

Ukutya

Vitamin C

iziqhamo ze-citrus, i-rosehip, i-red bell pepper (i-paprika), isipinashi, amaqabunga eti entsha

IVithamini A

ibhotela, ioli yeentlanzi, ubisi, i-yolk yeqanda, isibindi sentlanzi kunye nezilwanyana, i-caviar

Iprovitamin A (beta carotene)

isipinatshi, iminqathe, beet, ithanga, iiapilkosi, iipesika, ipepile ebomvu, iitumato

Vitamin E (tocopherol)

Imbewu yecereal, i-oyile yemifuno (imbotyi yesoya, umbona, i-cottonseed), iqanda lomthubi, imifuno, iimbotyi, intsholongwane yengqolowa yeoli

IVithamin B2 (riboflavin)

ubisi, inyama, umthubi weqanda, iimbotyi, igwele

I-Vitamin B5 (i-pantothenic acid)

isibindi, amandongomane, amakhowa, iilentile, amaqanda enkukhu, iiertyisi, itswele, ikhaphetshu, oatmeal

I-Vitamin B6

isalmon, isardadi, imbewu kajongilanga, iipepile ezinoshukela, isonka sebran, intsholongwane yengqolowa

Omega-3

intlanzi (i-salmon, ityhuna, i-sardines, i-halibut, i-salmon epinki), ioli yeentlanzi, intlanzi yaselwandle

Omega-6

i-oyile yemifuno, i-nuts, imbewu yesesame, imbewu yethanga

Coenzyme Q10

inyama yenkomo, i-herring, inkukhu, imbewu yesesame, i-peanuts, i-broccoli

Resveratrol

iintsuba ezimnyama zeediliya, iwayini ebomvu

Shiya iMpendulo