Ukuba ngumntwana osempilweni kwaye unempilo yiphupha labantu abaninzi. Nangona kunjalo, yonke imvelo kwiplanethi yethu ngexesha elifanelekileyo liza ukuguga ngokukhawuleza nokutshabalalisa. Nangona izazinzulu ziye zafumanisa indlela efanelekileyo yokumisa inkqubo yokuguga. Kodwa uluntu sele luqiniseke ukuba sineendlela zokunciphisa inkqubo yokutshatyalaliswa komzimba. Kuthe malunga ne-antioxidants - izinto ezinomthelela wokulwa ne-antioxidant. I- antioxidants yemvelo itholakala ekudleni.
Impembelelo ye-antioxidants
Inkqubo yokuguga umzimba ngenxa yenkqubo ebalulekileyo yeekhemikhali - i-oxidation. Iyenzeka ngaphantsi kwefuthe leengqungquthela kunye nama-electrons angasetshenziswanga - ama-radical ezamahala. Ukukhangela iibini, ii-electron zidibanisa isakhiwo se-athomu, ihoxise i-particle kuyo. Ngoko indlela yokutshatyalaliswa kwamanye ama-athomu yaqaliswa. Iimfowuni, ezishiywe ngaphandle kweebini, zonakalisa ezinye iiseli, zithatha i-electron efunyenweyo. Ngenxa yoko, ukusebenza ngokugcwele komzimba kuphulwa, izifo zivela, ukuguga kuqala.
Yaye ukukhwabanisa komzimba kunokuqala ekuqaleni kwaye kukhokelela kwiingxaki zempilo ezinzulu kwaye kufutshane nobomi bexesha. I-antioxidants ingasetyenziselwa ukulwa nale nkqubo. Ekubeni iimpendulo ezikhululekile zihlala zidlula emzimbeni wethu, yena ngokwakhe uvelisa ama-antioxidants ukulwa nama-radical ezamahala. Ngenxa yokungabikho kwe-antioxidants yayo, umzimba ufuna ukuxhasa ama-antioxidants equle ukutya.
Iintlobo zama-antioxidants kwiimveliso:
- i-enzymatic (ekhoyo kuzo zonke iiseli zamalungu kunye nezicubu);
- Isisindo samathambo esiphantsi (flavonoids, anthocyanins, amaminerali athile kunye namavithamini);
- amahomoni (androgens, estrogens, progesterone).
Iimveliso ezicebileyo kuma-antioxidants
I-antioxidants enamandla kakhulu kwimveliso yi-flavonoids kunye ne-anthocyanins. Uninzi lwazo zinto lunokufumaneka kwimifuno neziqhamo, ngokwahlukileyo kumnandi kunye nomuncu okanye omuncu kunye nombala omnyama, obomvu, obomvu okanye we-orange. Ezinye iziqhamo eziluhlaza kunye nohlaza zikunikwa inani elikhulu le-flavonoids kunye ne-anthocyanins.
Gqamisa iinkokeli ezi-5 eziphezulu kwi-antioxidants ngamaqela emveliso:
Amajikijolo:
- iranberry;
- blueberry;
- raspberries;
- i-currant, ingakumbi emnyama;
- Strawberry.
I ziqhamo:
- ipulazi emnyama;
- ukutyala;
- ezinye iintlobo zamaapulo;
- ii-oranges;
- i rharnate.
Imifuno:
- iklabishi;
- imbotyi;
- beet;
- pepper obomvu;
- isitshalo seqanda.
Amantonga:
- pecans;
- i-walnut;
- i hazelnuts kunye ne-hazelnuts;
- pistachios;
- iilmond.
Ixesha lokugqiba
- parsley omisiwe;
- i-turmeric;
- isinamoni yomhlaba;
- i clove;
- oregano.
Ukongezelela, i-antioxidants ifunyenwe kwi-cocoa, ikofi kunye neyeyi. Kwaye ngoku, zonke iintlobo zeeyi zininzi okanye zincinci. Nangona kunjalo, kufuneka uphuze itiye ngokukhawuleza emva kokusela. Emva kwemizuzu emihlanu, kuya kuba neyona mincinci ye-antioxidants.
Isixa se-antioxidants ekudleni
Umxholo we-antioxidants kwimveliso yiziphumo zezifundo ezahlukeneyo. Bathi nangomnye umkhiqizo umxholo we-flavanoids kunye ne-anthocyanins, iivithamini kunye nezamaminerali ziyakwazi ukuguquka kuye kuxhomekeke apho kwaye kwimiqathango ekhulile ngayo. Ukongezelela, isityalo ngasinye sineentlobo kunye neentlobo, eziye zahluke kwimizimba yazo kunye nezakhiwo ezincedo. Nangona kunjalo, kungathiwa ngokuqinisekileyo ukuba iimveliso eziqulethe i-antioxidants zihluke ngokukhazimula kunye ne-saturation yemibala.
Emzimbeni ufumene inani elaneleyo le-antioxidants, kuyakunceda ukuzalisa ukutya kwakho kunye neentlobo zemveliso yemvelo. Amantongomane, iziqholo, amajikijolo, imifuno kunye neziqhamo ziya kukunceda ukwandisa ulutsha kunye nokuqinisa impilo.