Ama-antioxidants yizinto ezinomsebenzi oyinhloko wokuvimbela i-oxidation eyingozi ebangelwa ama-free radicals . Uma ukudla kuncane ngezakhamzimba ezilwa nama-antioxidant noma umzimba ukhiqiza ama-free radicals amaningi, ingozi yokucindezeleka kwe-oxidative iyanda, isimo esonakalisa amangqamuzana futhi sibangele izifo eziningi. Kulezi zimo, kungaba usizo ukwengeza ekudleni ngezithako ezihlelwe kahle ukusiza ekunciphiseni la ma -oxidative agents.
Lawa ma-compounds angachazwa njengezinto ezithinta ukunciphisa inani lama-free radical ayingozi ahilelekile ekushisweni kwe -oxidation . Lapho ukuzivikela kwama-antioxidant kwehla, ama-free radical ahlasela ama-lipid, amaprotheni, kanye ne-DNA, okungadala umonakalo wamangqamuzana ongabangela umdlavuza, i-arteriosclerosis, ukwehla kwengqondo, izifo ze-neurodegenerative, kanye nokuguga okusheshayo . Kukhona ama-antioxidants emvelo , angokwenyama (angaphandle) akhiqizwa yimizimba yethu, kanye namanye avela kokwenziwa atholakala ezithasiselweni nasekudleni okuqinisiwe.
Ngaphakathi kweqembu ngalinye, ama-antioxidants angaba ama-enzyme akhulisa izinga lokuwohloka kwama-free radical, ama-molecule akwazi ukunikela ngama-electron noma i-hydrogen ukuze azinze, noma ahlanganiswe nekhono lokushintsha izinsimbi zokuguquka , avimbele lawa ma-ion ukuthi ahlanganyele ekwakhiweni kwama-free radical amaningi. Ngale ndlela, avikela ezifweni , ekulimaleni kwamangqamuzana, ekugugeni ngaphambi kwesikhathi, ezinkingeni zenhliziyo, ngisho nakwezinye izinhlobo zomdlavuza.
Leli yiqembu lamavithamini , amaminerali, amakhemikhali ezitshalo (njenge-polyphenols nama-carotenoids), kanye nama-enzyme avikela umzimba ekwakhekeni nasemsebenzini wama-free radicals . Lokhu kuvikelwa kungathuthukiswa ngokudla okucebile ngama-antioxidants njengevithamini A , E , no- C , i-selenium , i-zinc , nezinye izakhamzimba, kanye nama-phytochemicals atholakala ezithelweni, imifino, ama-legumes, okusanhlamvu okuphelele, amantongomane, izinongo, kanye neziphuzo ezithile.
Uma ukudla kwakho kunganele kulezi zinto, noma uma uhlelo lwakho lunama-free radical amaningi ngenxa yezici ezifana nokucindezeleka okungapheli , ukuchayeka ekungcoleni, imisebe ye-ultraviolet, ugwayi, utshwala, noma ukudla okunamafutha amaningi angenampilo, kunconywa ukuthi uthintane nochwepheshe wezempilo mayelana nokuthatha isithasiselo se-antioxidant ukusiza ekunciphiseni ama-oxidizing agents. Lokhu kwengeza kufanele kube okwenzelwe wena ngaso sonke isikhathi, njengoba imithamo ephezulu kakhulu yama-antioxidants ahlukanisiwe ingaba yingozi.
Indlela ama-antioxidants asebenza ngayo emzimbeni
Ukuguqulwa kwe-metabolism evamile yamaseli kukhiqiza izinhlobo ze-oxygen ezisebenzayo (i-ROS) , ezaziwa nangokuthi ama-free radicals. Kumuntu ophilile, lawa ma-compounds asuswa ngokushesha ama-antioxidants angokwemvelo (akhiqizwa ngumzimba) kanye nama-enzyme e-antioxidant afana ne -superoxide dismutase , i-catalase , kanye ne-glutathione peroxidase . Kodwa-ke, lapho ukukhiqizwa kwama-free radical kukhuphuka noma ukuzivikela kwehla, kuvela ukucindezeleka kwe-oxidative , okulimaza ulwelwesi lwamaseli, amaprotheni esakhiwo, ama-enzyme, kanye nezinto zofuzo.
Ngaphezu kwezinqubo zangaphakathi, ukudla okungalingani , ukuphuza utshwala ngokweqile nogwayi , ukudla okunamafutha amaningi angenampilo , indlela yokuphila yokuhlala phansi , ukungcola kwemvelo, ukucindezeleka kwengqondo, kanye nokuchayeka kakhulu emisebeni ye-UV kwandisa ukwakheka kwama-free radicals. Ngakho-ke, kubaluleke kakhulu ukudla ukudla okucebile ngama-antioxidants nokugcina indlela yokuphila esebenzayo, ukugwema ugwayi nokulinganisela ukusetshenziswa kotshwala ukuze unciphise umthelela wokucindezeleka kwe-oxidative.
Ama-antioxidants angasebenza ngezindlela ezahlukene : njengabahlanzi abaqondile bama-free radicals, abanikeli be-hydrogen noma ama-electron, abahlanzi be-peroxides, abavimbeli bama-molecule e-oxygen asabela kakhulu, abaguquli bama-enzyme ahilelekile ekuvuvukeni, ngisho nanjengezinto ezibulala izicubu ezibopha izinsimbi ezisindayo (insimbi, ithusi, i-lead, i-cadmium) ukuze kukhuthazwe ukususwa kwazo.
Izinhlobo ezibaluleke kakhulu zama-antioxidants emvelo
Ama-antioxidants angahlukaniswa ngezigaba eziningana eziyinhloko ngokusekelwe kumakhemikhali awo kanye nokuncibilika kwawo. Ngayinye isebenza ezindaweni ezahlukene zomzimba (ezindaweni zamanzi, ulwelwesi, ingaphakathi lamaseli) futhi ivame ukusebenza ngokubambisana, okwenza kube kubalulekile ukugcina ukudla okuhlukahlukene ukuqinisekisa ukuthi yonke imisebenzi iyafezwa.
ama-polyphenols
Ama-polyphenol ayizinto ezisetshenziswa ezitshalweni ezibangela umsebenzi omningi we -antioxidant wezithelo, imifino, okusanhlamvu okuphelele, ubhontshisi, kanye neziphuzo ezithile . Isakhiwo sawo, esinendandatho eyodwa noma ngaphezulu ye-aromatic kanye namaqembu e-hydroxyl, siwavumela ukuthi anikele ngama-electron noma ama-athomu e-hydrogen ukuze aqede ama-free radicals futhi anciphise ukucindezeleka kwe-oxidative . Ama-polyphenol amaningi abonisa nezakhiwo zokulwa nokuvuvukala, ukulwa namagciwane, kanye ne-antiplatelet , okufaka isandla empilweni yenhliziyo nemithambo yegazi.
Amanye ama-polyphenols aphinde akhiphe izinsimbi ezinobuthi ezifana nomthofu, insimbi yamahhala, ithusi, ne-cadmium, okukhuthaza ukususwa kwazo ngezinso noma ohlelweni lokugaya ukudla. Lezi zenzo zibalulekile ngoba ezinye izinsimbi ezisindayo zihilelekile ngqo ekuthuthukisweni kwezifo eziningi ezingamahlalakhona ezifana ne-arteriosclerosis, umfutho wegazi ophakeme, isifo sikashukela, kanye nokwehla kwengqondo.
Zitholakala ekudleni okuhlukahlukene: izithelo ezinombala ogqamile (ama-blueberry, ama-blackberry, amagilebhisi, i-pomegranate), imifino , ubhontshisi , okusanhlamvu okuphelele kanye neziphuzo ezifana netiye eliluhlaza , ikhofi, iwayini elibomvu (njalo ngokulinganisela) kanye noshokoledi oqukethe i-cocoa ephezulu.
AmaCarotenoids
Ama-Carotenoid ayimibala ekhiqizwa izitshalo ngesikhathi se-photosynthesis. Umsebenzi wawo oyinhloko wokulwa ne-antioxidant uwukunciphisa izinhlobo ze-oxygen ezisabelayo , okusiza ekuvikeleni ulwelwesi lwamaseli ekuwohlokeni. Anesibopho semibala esukela kophuzi kuya kobomvu , kufaka phakathi i-orenji kanye neminye imibala ye-violet.
Zitholakala ezithelweni nasemifino efana namawolintshi, izaqathi, ubhatata, ithanga, amapentshisi, ama-tangerines, utamatisi, ikhabe, kanye ne-papaya , kanye nasemifino eluhlaza enamaqabunga njengespinashi, i-kale, i-broccoli, kanye nama-Brussels sprouts, lapho umbala wazo umbozwa yi-chlorophyll. Ama-carotene e-Alpha kanye ne-beta kanye ne-beta-cryptoxanthin kuyizinto ezandulela i-vitamin A , ebalulekile empilweni yamehlo, ekusebenzeni kahle komzimba, kanye nokugcinwa kwesikhumba esinempilo kanye nolwelwesi lwamafinyila.
Ukuze kuthuthukiswe ukumuncwa kwamathumbu abo, kuyatuseka ukudla lokhu kudla kanye nenani elincane lamafutha anempilo (isibonelo, uwoyela womnqumo ongavamile, amantongomane noma i-avocado), njengoba amafutha enza kube lula ukukhishwa kwama-carotenoids ekudleni futhi andise ukutholakala kwawo.
Ama-antioxidants ancibilika emanzini futhi ancibilika emafutheni
Ama-antioxidants ancibilika emanzini asebenza kakhulu ezindaweni zamanzi zomzimba (i-plasma, ngaphakathi kwamaseli). Ahlanganisa i-vitamin C , amanye amavithamini e-B , kanye namaminerali afana ne -selenium , i-zinc , ne -manganese , okuyizingxenye zama-enzyme avikelayo. Indima yawo ibalulekile ekuvikeleni ekulimaleni kwe-oxidative egazini nasezicutshini ezithambile.
Ama-antioxidant ancibilika emafutheni ayancibilika emafutheni futhi atholakala kuma -membrane esisele kanye nasema-depositi amafutha emzimbeni wonke. Izibonelo eziphawulekayo zifaka phakathi i-vitamin E , ama-carotenoid , kanye nama-compounds afana ne -coenzyme Q10 . Lawa ma-antioxidants avikela ama-lipid e-membrane emonakalweni wama-free radical, esiza ukugcina ubuqotho bamaseli futhi anciphise ingozi yokushiswa kwe-LDL cholesterol.
Amavithamini abalulekile e-antioxidant kanye nezinzuzo zawo
I-Vitamin C
I-Ascorbic acid , noma i-vitamin C, ibhekwa njengenye yama-antioxidants abaluleke kakhulu endaweni enamanzi emzimbeni. Umzimba womuntu awukwazi ukuyikhiqiza , ngakho-ke kumele itholakale ngokudla kuphela. Ivikela amaprotheni, amafutha, nama-carbohydrate ekulimaleni kwe-oxidative futhi isiza ukugcina ubuqotho be -DNA ne-RNA.
Ngaphezu kwalokho, i-vitamin C ibalulekile ekwakhiweni kwe-collagen ne-elastin , izingxenye ezibalulekile zesikhumba, imithambo yegazi, imisipha, imisipha, namathambo. Iphinde ihlanganyele ekwakhiweni kwe- norepinephrine ne -carnitine , kanye nasekuguqulweni kwe-cholesterol ibe usawoti we-bile. Yandisa ukumuncwa kwensimbi engeyona i-heme ekudleni okusekelwe ezitshalweni futhi ithuthukisa ukusebenza kwamanye ama-antioxidants, njenge -glutathione.
Imithombo yemvelo ecebile kakhulu yizithelo nemifino emisha , ikakhulukazi amawolintshi, ama-kiwi, ama-strawberry, i-papaya, i-melon, ulamula, upelepele, ama-Brussels sprouts, i-broccoli, isipinashi, kanye neminye imifino eluhlaza enamaqabunga. Ukugcina ukudla okuningi kusiza ukuqinisekisa amazinga anele e-vitamin C.
Vitamin E
I-Vitamin E ngokuyinhloko yakhiwe imindeni emibili yama-antioxidant compounds: ama-tocopherols nama -tocotrienols . Isakhiwo sawo, esinamaqembu e-hydroxyl anamathele ezindandatho ze-aromatic, siwavumela ukuthi anikele ngama-electron futhi aqede ama-free radicals . Emzimbeni, i-alpha-tocopherol iyindlela ebaluleke kakhulu ngokwebhayoloji futhi idlala indima ebalulekile ekuvikeleni ama-membrane eseli.
Le vithamini idlala indima ebalulekile ekuvimbeleni ukubola kwe-cholesterol ye-LDL ; lapho i-cholesterol ye-LDL ibola, ikhuthaza ukwakheka kwama-plaque e-atherosclerotic futhi yandisa ingozi yokuhlaselwa yinhliziyo kanye nokushaya kwenhliziyo. Iphinde isize ekugcineni ukuqina kwesikhumba , ikhuthaza ukuphulukiswa kwamanxeba, futhi isebenza njengesithiyo esengeziwe ngokumelene nemisebe yelanga.
Kutholakala ekudleni okufana namafutha emifino (umnqumo, i-sunflower, isoya, ummbila, i-canola), amantongomane (ama-alimondi, ama-hazelnuts, ama-walnuts, amantongomane), imbewu (i-sunflower, ithanga), kanye nemifino eluhlaza enamaqabunga. Ukudla okuhlanganisa izingxenye ezincane zansuku zonke zalokhu kudla kusiza ukuhlangabezana nezidingo ze-vitamin E.
I-Vitamin A kanye ne-beta-carotene
I-Vitamin A ibalulekile ekuboneni , ekukhuleni kombungu, ekwakhekeni kwamathambo namazinyo, ekusebenzeni kahle kwesistimu yokuzivikela komzimba, kanye nezinqubo zokuvuselela amaseli esikhumbeni kanye nasezingxeni zamangqamuzana. Izakhiwo zayo ezinhle kakhulu zokulwa ne-antioxidant zisiza ekuvikeleni ekuthatheni izithombe futhi zigcine isikhumba sinwebeka futhi sikhanya kakhudlwana.
I-Beta -carotene , etholakala ezithelweni nasemifino e-orenji, ephuzi, neluhlaza okotshani, isebenza njengesandulela se-vitamin A futhi ingumthombo wayo oyinhloko wokudla. Idlala indima ekuvikeleni ekucindezelekeni kwe-oxidative, isiza ekugcineni ukusebenza kahle kokuzivikela komzimba , futhi inegalelo empilweni yamathambo namehlo.
Amanye ama-antioxidants abalulekile kanye nezibonelo ezivelele
Ngaphezu kwamavithamini ajwayelekile e-antioxidant, kunezinye izinto ezisebenza kahle ekuvikeleni ekulimaleni kwe-oxidative.
- selenium: isici esibalulekile sokulandelela ukukhiqizwa kwe ama-enzyme e-antioxidant njenge-glutathione peroxidase. Itholakala kokusanhlamvu okuphelele, ukudla kwasolwandle, amakhowe, amaqanda, kanye namantongomane.
- Zinc: ihlanganyela emsebenzini wama-enzyme amaningi, ku umsebenzi wokuzivikela komzimba kanye nasekulungiseni izicubu. Itholakala enyameni, ezindumbeni, emakinatini, kanye nasembewini.
- ICoenzyme Q10: isakhi esikhona kuwo wonke amaseli, siyisihluthulelo ku ukukhiqizwa kwamandla ku-mitochondria futhi inesenzo esinamandla sokulwa ne-antioxidant esincibilika emafutheni.
- I-Lutein ne-zeaxanthinama-carotenoid agxile kakhulu emzimbeni i-macula yesoukuvikela ekuwohlokeni kwe-macular kanye nokunye ukukhubazeka kokubona okuhlobene nokuguga.
Ukudla okucebile kakhulu ngama-antioxidants
Ama-antioxidants ahlukene kakhulu futhi atholakala ekudleni okuningi. Ayizinto ezisiza ukuvimbela noma ukubambezela ukulimala kwamangqamuzana okubangelwa ama-free radicals, ama-molecule afinyelela ukuzinza ngokushintsha ama-molecule angomakhelwane, okubangela ukusabela kweketanga okulimaza amaseli amaningi ekugcineni. Ama-antioxidants aqinisa la ma-free radicals futhi avimbele ukubola kwawo ukuze avikele izitho nezinhlelo ezingase zithinteke.
Izakhi zomzimba zinezakhiwo zokulwa ne-antioxidant uma zikwazi ukuqeda ama-free radical ngaphandle kokulahlekelwa ukuqina kwazo . Phakathi kwama-antioxidants afundwe kakhulu ekudleni yile:
- Ama-beta carotene
- Lutein
- I-Lycopene
- selenium
- I-Vitamin A
- I-Vitamin C
- Vitamin E
Imifino nezithelo kuyimithombo ecebile kakhulu yama-antioxidants . Kunobufakazi obuningi bokuthi ukudla ukudla okucebile ngemifino nezithelo kuhlotshaniswa nengozi encishisiwe yezifo ezingamahlalakhona , okuhlanganisa izifo zenhliziyo, izinhlobo ezithile zomdlavuza, kanye nezinkinga ze-neurodegenerative.
Zibeke njalo ezandleni zochwepheshe; e- Nutrition Consultation sizokweluleka ngezakhamzimba ezikunikeza izinzuzo eziningi kanye nendlela engcono kakhulu yokuzihlanganisa ekudleni kwakho okuvamile.
Izinzuzo zezempilo zama-antioxidants
Ama-antioxidants asiza ekugcineni amasosha omzimba aqinile futhi anciphise ingozi yokuthola izifo ezifana nomdlavuza , ukuhlaselwa yinhliziyo , isifo sohlangothi , kanye nezinqubo zokuwohloka kwemizwa . Amandla abo okuqeda ama-free radicals ahumusha ekuvikeleni ngqo ekulimaleni kwe-oxidative , enye yezindlela ezihilelekile ekugugeni kanye nezifo eziningi ezingamahlalakhona.
Ukunciphisa ingozi yezifo ezingamahlalakhona
Ngokuqeda ama-free radical kanye nokunciphisa ukucindezeleka kwe-oxidative, ama-antioxidants asiza ekuvimbeleni ukulimala kwamangqamuzana kanye nokuvuvukala okungapheli okuphansi, izici ezihlotshaniswa nesifo senhliziyo, isifo sikashukela sohlobo 2, i-metabolic syndrome, kanye nezinhlobo ezahlukene zomdlavuza. Ukudla okucebile ngama-antioxidants nakho kuye kwabonakala kusiza ekuvikeleni amaseli e-beta e-pancreas , ahilelekile ekukhiqizweni kwe-insulin.
Ukwesekwa kwamasosha omzimba
Ama-antioxidants afana ne -vitamin E , i-vitamin C , i-selenium , ithusi , i-iron , ne -zinc athuthukisa imisebenzi ethile yokuzivikela komzimba futhi adlala indima ebalulekile ekuvikeleni ezifweni ezibangelwa amagciwane, amabhaktheriya, noma ama-parasite. Amakhemikhali e-phytochemicals nama-polyphenols atholakala ezithelweni, emifino, etiyeni, nasezinongo nawo anemiphumela yokulawula amasosha omzimba , elawula umsebenzi wamaseli okuvikela umzimba.
Impilo yesikhumba nokuguga
Umonakalo we-oxidative uhlobene ngqo nokuguga kwesikhumba , ukulahlekelwa ukunwebeka, kanye nokubonakala kwemibimbi. Ama-antioxidants, ikakhulukazi amavithamini C no- E , ama-carotenoid , kanye nama-compounds afana ne -glutathione , asiza ukugcina ubuqotho besikhumba , akhuthaze ukukhiqizwa kwe-collagen, futhi alwe nemiphumela yemisebe ye-ultraviolet kanye nokungcola emaseli esikhumba.
Ngaphezu kwezinzuzo zobuhle, lokhu kuvikelwa kunomthelela empilweni iyonke , njengoba isikhumba siyisithiyo esibalulekile sokuzivikela ezifweni zemvelo kanye nezinambuzane ezincane.
Indlela yokuhlela ukudla okucebile ngama-antioxidants
Ukuhlela ukudla okuhlanganisa ukudla okune-antioxidant akunzima; kumayelana nokwenza izinqumo eziqondile kanye nezinguquko ezincane emikhubeni yakho yansuku zonke. Isincomo esilula ukuthi udle okungenani izithelo nemifino emihlanu enemibala ehlukene nsuku zonke , njengoba umbala wemifino uvame ukukhombisa uhlobo oluyinhloko lwe-antioxidant.
Indlela ewusizo kakhulu yokufeza lokhu ukwandisa inani lezithelo ezintsha kanye nemifino ehlukahlukene ekudleni ngakunye, kungaba ngama-smoothie, amasaladi, izitsha eziphambili, noma njengesitsha esiseceleni. Kuwusizo kakhulu futhi ukwengeza amantongomane nembewu (ama-alimondi, ama-walnuts, imbewu ye-chia, imbewu ye-flax, noma imbewu ye-sunflower) ku-yogurt, i-oatmeal, noma njengezinto zokudla okulula, njengoba zihlinzeka ngama-antioxidants, i-fiber, namafutha anempilo.
Kunconywa ukubonisana nochwepheshe wezokudla ongakwazi ukuhlola izidingo zomuntu ngamunye futhi aklame uhlelo lokudla olulinganiselayo, ecabangela iminyaka, izinga lomsebenzi womzimba, isimo sempilo, kanye nanoma yiziphi izifo ezingamahlalakhona.
Ukudla okucebile ngama-antioxidants okungafakwa kalula ekudleni okunempilo kufaka phakathi:
- Izithelo nemifino: ecebile ngamavithamini, amaminerali kanye nama-antioxidants afana nama-polyphenols, ama-flavonoid kanye nama-carotenoid (isibonelo, i-broccoli, isipinashi, i-kale, ama-apula, izithelo ze-citrus, amajikijolo abomvu).
- Amantongomane nembewuZihlinzeka ngamafutha anempilo, i-vitamin E, amaminerali kanye nama-antioxidant compounds (amantongomane, ama-alimondi, imbewu yethanga, i-flax noma i-sesame).
- Amakhambi nezinongo: kugxilwe kakhulu kumakhemikhali asebenzayo ane-antioxidant action (i-turmeric, i-ginger, igalikhi, i-oregano, i-cayenne pepper).
- Okusanhlamvu okuphelele: umthombo wamavithamini, amaminerali, i-fiber kanye nama-antioxidants (i-quinoa, i-oats, ilayisi elinsundu, ummbila ophelele).
Kukhona neziphuzo ezinokuqukethwe okuphezulu kwe-antioxidant , njengetiye eliluhlaza, ama-infusions e-herbal, ijusi lepomegranate, nama-smoothies enziwe ngezithelo nemifino ecebile ngama-polyphenols. Kodwa-ke, kungcono ukubeka phambili ukudla okuphelele kunojusi olunoshukela noma imikhiqizo ecutshunguliwe.
Ukuhlanganiswa kwalokhu kudla, okuhlanganiswe nokudla okuhlukahlukene kanye nendlela yokuphila esebenzayo, ukuphumula okwanele nokulawula ukucindezeleka, kusiza ukugcina ibhalansi ye-oxidative yomzimba futhi kwandise ukusebenza kahle kwamangqamuzana nezicubu isikhathi eside.