Kuita kuti huve nehutachiwana hwehutachiona hwakakwana mukudya kwako kunogona kuva chinhu chakanyanyisa uye chinonyanya kukosha chaunacho mukurwisa sitiroko. Antioxidant yave iri buzzword munguva ichangopfuura. Tsvaga chokwadi pamusoro pekuti antioxidants vanorwara zvirwere zvakadai sei chirwere, chirwere chemwoyo, uye kenza.
Chii Chinonzi Antioxidants?
Antioxidants inowanzoitika zvikamu zvezvibereko zvitsva nemiriwo.
Apo patinodya zvokudya zvakadai semabriji, tsvuku tsvuku, uye nutswe, antioxidants inopinda mumuviri.
Antioxidants uye Stroke Protection
Chidzidzo cheNorway chaitevera varume makumi maviri uye vakawana kuti varume vakadya zvokudya ne-high antioxidant zvakapetwa kanopfuura makumi maviri nemwedzi pamwedzi vakange vane 20% yakaderedza ngozi yekurohwa. Vatori vechikamu vakawanawo zvirwere zvishoma zvepfungwa nekenza.
Nzira Yokuwana Antioxidants
Antioxidants aripo mune michero yakawanda, kusanganisira machero, maabriki, maapuro, mango, uye kiwi, kungoti vashomanana chete. Inogonawo kuwanika mumishonga matsva, somuenzaniso, pepper, mbatatata, yamas, uye artichokes. Kazhinji, chimiro chakasvibirira chemichero nemiriwo inopfuma mune antioxidant concentration kupfuura yakagadzirwa.
Zvinofadza kuti mamwe mhepo isingatarisirwi ye antioxidants inogona kubatsira kudzivirira zvirwere, zvakadai sefivha , waini tsvuku, uye chokoreti . Zvizhinji zvekudya zvinoshandiswa uye nyama hazvina huwandu hwakawanda hwehutachiona hwehutachiona.
Kutora Antioxidant Supplement
Nzira yakanakisisa yekuwana antioxidants ndeyekudya kunosanganisira michero mitsva nemiriwo.
Zvisinei, kutora mavitrosi ekuwedzera kwakaratidzwa kubatsira mukudzivirira kurwisa. Vitamine A, C, uye E zvinonyanya kupfuma mubasa re antioxidant. Asi mavitamini anowedzera anofanira kugara akatorwa nekuchenjerera nokuti kuderedza mavhithamini kune ngozi .
Iyo Antioxidants Inodzivirira Sei Muviri Kubva Kuzvirwere
Antioxidants ine kushamwaridzana kwezvinhu zvinonakidza nehupenyu hwemhando yemakemikari inokuvadza inonzi yakasununguka. Chimiro che antioxidants chinovabvumira kubvisa pachena radicals.
Kuti unzwisise kuti antioxidants chii chaizvoizvo, inobatsira kunzwisisa zvishomanana nezvemahara radicals uye kukuvadza kwehuidhi. Radicals yakasununguka yakasimbiswa nemamolekemu akaumbwa kuburikidza nemakemikari anonzi oxidation. Apo patinenge takasurukirwa nehupukisi kana kunyanyisa kunetseka mupfungwa, tinoumba dzakawandisa zvakasununguka radicals. Utsi hwebhegiti, kusvibiswa, uye mamwe makemikari anowedzera pachena miviri yedu kuhutu hunotanga kuumbwa kwemavara emhando dzakasununguka kuburikidza nekukuvadza kwehuipi.
Rusununguko rusununguko rwemakemikari husina kugadzikana, uye vane chido chokuzvigadzirisa pachavo kuburikidza nekuvhiringidza zvivako zvemuviri zviri pedo, zvichikonzera zvirwere zvakadai sitiroko, kurwisa kwemwoyo, uye kenza.
Zvisinei, antioxidants inonyanya kugadzikana uye inogona kunyatsochengetedza rusununguko rusina rusununguko rusati rusununguka rusununguko rune mukana wekukuvadza muviri. Nokudaro, antioxidants zvakawanikwa kuti dzipikisane nemigumisiro yekusunungura radicals uye kushungurudzika kwehuidhi. Ndicho chikonzero antioxidants anopiwa zita iroro- nokuti vanorwisana nemigumisiro yehutachivhiringisi!
Antioxidants Anodzivirira Sei Kurwisa?
Sitiroko inotanga mune imwe mutezo yeropa risina kunaka kana kuti nekuda kweropa rinoputika. Zvinotora makore kuti midziyo yeropa ive isina kunaka. Antioxidants inogona kugadzirisa mukati memidziyo yeropa yakakanganisika uye, zvinotokosha, inogona kudzivirira rusununguko rusununguko kubva kubvarura mukati memidziyo yeropa panzvimbo yekutanga.
Edza Zvokudya Kuti Uone Kana Iine Antioxidants
Kusvika ikozvino, kuedza zvokudya zve antioxidant basa ibasa guru, rinodikanwa nebasa rakakosha. Nzira iyo masayendisiti anoongorora simba re-antioxidant yemarudzi akasiyana-siyana ezvokudya mubazi rekuraira ndekuisa pachena masero evanhu kumhando yezvokudya uye zvino kuenzanisa utano hwemasero evanhu.
Kunyange zvazvo zvichinyanya kufadza, hapana nzira yekuyera kana kudzokorora iyo nzira pamba!
Ndeapi Antioxidants Ndinofanira Kuwana?
Tsvakurudzo yemazuva ano ichititaurira kuti kana uine antioxidants yakawanda, unofanirwa nekudzivirira chirwere. Hapana chakaipa chinosanganiswa ne-antioxidant-rich food. Asi, haina mishonga yose yemitumbi yedu inoda kugara yakasimba.
Saka, paunowedzera antioxidant kudya, zvakakosha kuwana kudya kwakakwana, nemafuta ane utano uye mapuroteni akakwana. Kudya chete michero nemiriwo zvinogona kukonzera kusakwana kwekudya. Iva nechokwadi chekuti unowana mapuroteni akakwana kubva mumucheka kana hove kana nyama yakatsvuka uye simbi yakakwana kuburikidza nemidhi kana nyama yakatsvuka sezvo iwe wowedzera antioxidant kudya!
> Sources:
> Nzira dzekuona kwema antioxidants dzinodzivirira > yehutano-hwemakore > zvirwere: kuongorora kwakakosha nekunyanya kusimbiswa kune zvidzidzo zvekupindira kwevanhu, Hoelzl C, Bichler J, Ferk F, Simic T, Nersesyan A, Elbling L, Ehrlich V, Chakraborty A , Knasmüller S, Journal of Physiology and Pharmacology, March 2005
> Kushandiswa kwemakroberiti, michero nemiriwo nekufa pakati pevarume gumi nevaNorway vakatevera makumi mana, > Hiartaker > A, Knudsen MD, > Treti > S, Weiderpass E, European Journal of Nutrition, June 2015
> Clinical investigations of the protective effects of palm vitamin E tocotrienols in the brain white matter, Randomised trial trial, 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
> Vitamin C kudya, kuparadzira vitamine C uye ngozi yekurohwa: meta-kuongororwa kwezvidzidzo, Ongororo nyaya, Chen GC, Lu DB, Pang Z, Liu QF, Journal of American Heart Association, November 2013