Radicals yakasununguka haigadzikane makomlekoro anobudiswa apo muviri wako unopedza kudya, kana kana muviri wako uchinzwa kujekesa kana kusvibiswa (zvakadai seutsi hwefodya).
Kunyange zvazvo mutumbi uchiramba uchibudisa rusununguko rusununguko rwakawanda nemhaka yekuputsa zvokudya uye kuishandura kuva simba (inozivikanwa saAdenosine triphosphate, kana ATP), kudzvanyiririrwa kwemashure ehurukuro dzakasununguka kunogona kukonzera kushushikana kwehupombwe , kuparadza kunozivikanwa kukuvadza mamwe masero akaita se sero membrane, DNA, uye mapuroteni.
Radicals Free uye Disease
Rusununguko rusununguko uye kushungurudzika kwezvinokanganisa zvakawanikwa zvichiita basa mukuvandudza zvirwere zvakawanda, kusanganisira zvinotevera:
- Age-related relation macular degeneration
- Chirwere cheAlzheimer
- Cancer
- Glaucoma
- Chirwere chemoyo
- Chirwere chePalinson
- Rheumatoid arthritis
Basa reAnticoididants
Antioxidants ndiwo makemikari anowanikwa muzvokudya uye anobudiswa mumuviri. Vanokwanisa kukonzera rusununguko rusununguko uye kuchengetedza masero edu kubva pakuvhiringidzika kubva kunokonzera kushushikana. Mienzaniso ye antioxidants inosanganisira:
- Beta-carotene
- Coenzyme Q10
- Lipoic acid
- Lutein
- Lycopene
- Resveratrol
- Selenium
- Vitamin C
- Vitamin E
Svika Kuti Uwane Zvokudya Zvakasiyana-siyana Kutanga
Kunyange zvazvo zvingave zvichiedza kuwedzera kudya kwako kwe-antioxidants, imomo ikozvino haisi uchapupu hwakakwana kuratidza kuti kutora antioxidant zvinowedzera zvinogona kudzivirira zvirwere. Ichokwadi, mamwe maongorori anoratidza kuti kupisa antioxidants mu-high-dose-kunyanya beta-carotene uye vitamini E zvinowedzera-zvinogona kukuvadza utano.
Izvo zvakanyanya, National Center for Complementary and Integrative Health inonyevera kuti maikirwe anokonzerwa nehutachiona anowanikwa mune zvimwe zvigadzirwa zvinogona kunge asingabatsiri zvakafanana nema antioxidants anowanikwa zvakasikwa muzvokudya. Zvokudya zvipi zvese zvinokonzera michero yakasiyana-siyana inogona kunge yakasiyana nedzimwe asi inoshanda pamwe chete kutsigira hutano.
Kuti uwedzere kudya kwako kwezvokudya zvinokonzera antioxidant, sarudza michero yakaisvonaka uye miriwo. Huru idzi muzvokudya izvi dzine antioxidant dzimba dzinogona kumira nzira ye enzyme inobatanidzwa mukuputika.
Tsvuku: Tomate, mavhenekeri, mapapiro emichero, michero tsvuku tsvuku, maapuro matsvuku, cranberries, cherries, raspberries, nemapomegranati.
Orange / Gorosi: Karoti, mbatata, mango, dzungu, squash, machero, nectarines, papaya, peaches, uye tsvuku kana orange.
Gorosi / Gorosi: Kutukwa, bhero tsvuku tsvuku, collard greens, kale, sipinashi, cucumber, kiwi, bhinzi bhinzi, zucchini, broccoli, watercress, Swiss chard, bok choy, uye artichokes.
Muchena: Garlic, mushroom, anyanisi, maekisi, mapeari, uye ginger.
Purple: Blueberries, blackberries, eggplant, mazambiringa matsvuku kana mapuvara, plums, maonde, uye prunes.
Edza kutora zucchini noodles kana spaghetti squashi yepasta yenguva dzose kana manodles, mbatata yepatata, kana kuparadzira avocado pane zvigunwe zvinonzi multigrain pane boroti kana margarini. Miti yakadai sekare kana sipinashi inogona kuva juiced kana kuwedzera kune smoothies.
Kuti uwane rubatsiro rwakanyanya mukurwisana nekushungurudzika kwehutachiona, unogonawo kufunga kuwedzerwa kudya kwako kwezvinhu zvinopisa zvinokonzera antioxidant zvakadai sei (yakasviba, gorosi, chena, kana oolong), kocoa, mishonga yemishonga (saiti reishi kana maitake), acai, kana goji berries .
Zvokudya zvakadai segorosi rakasvibirira, tart cherry, chokeberries , uye mishonga uye zvinonhuwira zvakadai se-turmeric nesinamoni zvinogonawo kuita se-antioxidants.
Sources:
National Cancer Institute. Antioxidants uye Kanti Kudzivirira: Chokwadi Chinyorwa. July 2004.
National Centre yeKubhadhara Mimwe Mishonga. "Antioxidant Supplements for Health: An Kutangira". NCCAM Publication Nha. D450. May 2010.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.