Zamkatimu
Kwa zaka mazana ambiri, anthu akhala akuyang'ana njira yothetsera chinsinsi cha kusunga unyamata wamuyaya, thanzi ndi kukongola kwa zaka zambiri. Ndipo kumayambiriro kwa zaka chikwi chachitatu, sayansi idachitapo kanthu molimba mtima kuti athetse chinsinsicho, potengera chidziwitso cha ma free radicals ndi antioxidants.
Antioxidants ndi oteteza thupi lathu motsutsana ndi zotsatira zoyipa za zinthu zapoizoni zomwe zimawononga thanzi la munthu. Pogwiritsa ntchito moyenera zinthu izi, kuchuluka kwa ukalamba kwa thupi kumachepa, kukula kwa mtima, endocrine ndi matenda a oncological kumapewedwa.
Zakudya zokhala ndi antioxidant
General makhalidwe a antioxidants
akuti antioxidants Zaka 30 zapitazo, idagwiritsidwa ntchito kutanthauza zinthu za antioxidant zomwe zimalepheretsa dzimbiri zachitsulo, kuwonongeka kwa chakudya ndi zinthu zina zomwe zimapezeka muzakudya zamzitini, zodzoladzola, ndi zonona.
Ndipo tsopano, zaka makumi angapo pambuyo pake, chiphunzitso chosinthika chaulere chikuwonekera mu zamankhwala, chomwe chinatembenuza malingaliro onse okhazikika okhudza antioxidants.
Zikuoneka kuti m’thupi mwathu muli mankhwala aukali otchedwa free radicals. Iwo amawononga maselo a thupi ndi oxidizing awo maselo.
Ndi kuchuluka kwa zinthu zotere m'thupi zomwe ma antioxidants amalimbana nawo. Ma antioxidants amaphatikizapo mavitamini A, E, C, P, K, bioflavonoids, ena sulfure okhala ndi amino acid, zinki, mkuwa, selenium, chitsulo ndi mowa pang'ono.
Zofunikira zatsiku ndi tsiku za antioxidants
Kutengera ndi mtundu wa antioxidant, zomwe zimafunikira tsiku lililonse kwa thupi zimatsimikiziridwa. Choncho vitamini A ndi zofunika kwa thupi kuchuluka kwa 2 mg, E - 25 mg, C - 60 mg, K - 0,25 mg, ndi zina zotero. Kufufuza zinthu kumafunika pamlingo woyambira 0.5 mg (selenium) mpaka 15 mg (mwachitsanzo, zinki ndi chitsulo).
Kufunika kwa antioxidants kukuwonjezeka:
- Ndi msinkhu, pamene mphamvu ya thupi yodzipangira yokha zinthu zothandiza imachepa, ndipo chiwerengero cha ma radicals aulere chikuwonjezeka.
- Pansi pazovuta zachilengedwe (ntchito m'mafakitale owopsa).
- Mumkhalidwe wowonjezereka wopanikizika.
- Ndi kupsyinjika kwakukulu kwa maganizo ndi thupi.
- Mu osuta yogwira, pamene mayamwidwe zakudya ndi thupi amachepetsa.
Kufunika kwa antioxidants kumachepa:
Ndi kusalolera payekha kwa magulu ena a antioxidants.
Mayamwidwe a Antioxidant
Mavitamini ambiri ndi mchere amatengedwa bwino ndi thupi pamodzi ndi chakudya. Chifukwa chake, nthawi zambiri tikulimbikitsidwa kutenga vitamini-mineral complexes mukatha kudya.
Zothandiza za antioxidants, zomwe zimakhudza thupi:
Vitamini A ndi kalambulabwalo wake beta-carotene normalize mkhalidwe wa mucous nembanemba, kusintha khungu ndi tsitsi, kuteteza chitukuko cha oncological matenda, ndipo ndi zofunika kulimbikitsa maso.
Vitamini C ndi udindo wa chitetezo cha m`thupi, kumalimbitsa mtima dongosolo, mwachangu kulimbana masinthidwe pa mlingo jini.
Vitamini E ndi wofunikira ku dongosolo lamanjenje, amateteza nembanemba zama cell kuti zisawonongeke.
Selenium imachepetsa kuyamwa kwa okosijeni m'mafuta, imalepheretsa poizoni wa zitsulo zolemera.
Zinc ndiyofunikira kuti chitetezo chamthupi chitetezeke, chofunikira kuti ma cell akule ndikukonzanso. Zinc imakhudza kwambiri dongosolo la endocrine la thupi.
Kuyanjana ndi zinthu zofunika
Antioxidants mwachangu kucheza wina ndi mzake. Mwachitsanzo, mavitamini E ndi C amathandizirana pathupi. Vitamini E amasungunuka kwambiri m'mafuta, monga beta carotene. Vitamini C amasungunuka kwambiri m'madzi.
Zizindikiro za kusowa kwa antioxidants m'thupi
- kufooka;
- kuchuluka irritability;
- kuyera kwa khungu;
- mphwayi;
- pafupipafupi matenda opatsirana;
Zizindikiro za antioxidants ochulukirapo m'thupi
Ma Antioxidants omwe amalowa m'thupi kuchokera ku chakudya, ngati atachulukirachulukira, amachotsedwa mosavuta m'thupi pawokha. Ndi kuchuluka kwa ma antioxidants opangidwa mwachilengedwe (vitamini-mineral complexes), mkhalidwe wofotokozedwa m'mabuku azachipatala monga hypervitaminosis ukhoza kuchitika, limodzi ndi vuto lililonse ndi zizindikiro.
Zinthu zomwe zimakhudza zomwe zili mu antioxidants m'thupi
Zomwe zili ndi antioxidants m'thupi zimakhudzidwa ndi thanzi la munthu, msinkhu wake komanso zakudya.
Ndizovuta kuyerekeza zotsatira zabwino zomwe ma antioxidants amakhala nazo pathupi lathu. Amateteza thupi lathu ku zotsatira zowononga za ma free radicals, amalimbitsa chitetezo cha mthupi komanso amachepetsa ukalamba!