Chikonzero nei kuwedzera michero nemiriwo pakudya kwako kwakakunakira iwe
Maitiro emakemiksijini anoshandiswa, anozivikanwawo sekuti reactive oksijeni mhuka kana, ROS, inogadzirwa nemagetsi anoshandiswa kubva kumarudzi maviri emasero anobatanidzwa pakugadzira uye kusagadzikana kwemasabolism - endoplasmic reticulum uye mitochondria. Maitiro emakemikisi anoputika ane zvakawanda zvinokonzerwa nehupenyu. Vanogona kuparadza mabhakitiriya uye kuparadza masero evanhu. Basa ravo nderokuti vashumire sevatumwa pakati pemasero uye mukugadzirisa kwe-homeostasis.
Maitiro emakemikisi anoputika anogadzirwa achienderera mberi mumhuka dzose dzinofema mweya. Nemhaka yokuti nzira yakakwana yekugadzirisa mashizha inobva pane kushandiswa uye kushandiswa kwekemikisi ye oksijeni, kubudiswa kwemakemikemu anogadzirisa mafungiro asingadziviriki.
Maitiro emakemikorini anoputika akasiyana neavo ega oksijeni mamolekemu. Izvo zvave zvashandurwa nenzira ye "oxidation" uye haina kunyatsogadzikana. Nemhaka yokuti havakwanisi, vanowanzoita chero chinhu chipi zvacho chavanosangana nacho. Paunosangana nemasero ari mumuviri kana kuti DNA mukati memasero iwayo, zvinogona kuita zvinogona kukuvadza uye zvichiita kuti sero rufu kana kuti DNA mutation.
Kana uchitarisana nekudengenyeka kwezvakatipoteredza, zvakadai sekupisa kana mazai eV , mazinga eROS achawedzera zvinoshamisa uye anokanganisa masero ekamuri. Izvi zvinokanganisa inozivikanwa seinodidative stress . ROS inosikwawo kubva kune zvimwe zvinhu zvakasvibiswa zvakadai sezvinosvibisa, fodya, utsi, zvinodhaka, kana mazai eoni.
Zvigumisiro zveROS pamusana metabolism zvinogona kuonekwa mumaplatelet anopindura kukuvadza kugadzirisa.
Asi, mari yakawandisa yeROS yakaratidzwa mukuvhiringidza kwezvirwere zvinoratidzwa nevarwere vane chirwere chepfungwa, mhirizhonga inokonzera kukanganisa kunzwa uye kubata kwepabonde, chirwere, kenza, chirwere cheAlzheimer , uye chirwere chemwoyo.
Kunyange zvazvo zvakakosha kugadzirisa nhamba yemakemikoromu ekugadzirisa maitiro, anoshumira basa rinokosha muchitokisi, kusanganisira basa retachiona uye kushandiswa kwemagetsi kune hutachiona hwehutachiona.
Nemhaka yenjodzi inowanikwa nemakemiksi anogadzirisa maitiro, nzira dzakagadzirirwa kuti dzipikisane nemigumisiro yayo.
Nzira Dzokuita Kuti Deredza Kuderedza Oxygen Makemikari
Pakati peiyi ndeyekugadzirwa nekushandisa kwemakemikari anonzi antioxidants. Antioxidants inodzivisa kusvibiswa kwemamwe mamolekyu kuderedza maitiro emakemiksi anogadzirisa mafungiro asati apedza kukuvadza. Iyo inoshandiswa zvakanyanya mumishonga yezvokudya, antioxidants inorondedzerwa semvura yakasanganiswa nemvura kana lipid-yakasanganiswa.
Zvirwere zvitatu zvine simba zvikuru zvinopesana nehutachiona uye zvimwe zvezvokudya zviri nazvo ndezvi:
- Beta-carotene - inowanikwa mumichero nemiriwo yakajeka yakadai seabricots, asparagus, beet, broccoli, cantaloupe, karoti, chibage, dzungu, squash, uye vhuta.
- Vitamini C - inowanikwa mumakrikiti, broccoli, mbeu dzeBrussels, cauliflower, honeydew, kale, mango, strawberries, tomato, uye papaya.
- Vitamin E - inowanikwa mune avocado, chard, yemasitadhi kana vhuti yemidhero, tsvuku tsvuku, mbeu yezuva, uye nuts.
Zvimwe zvinorwisa antioxidants zvinosanganisira:
- Zinc - inowanikwa mune zvigadzirwa zvemiti, tsvuku dzenyama, hukuku, nyemba, makungu, maruva, uye oysters.
- Selenium - inowanikwa muBrazil nuts, tuna, nyama yemombe uye zviyo zvezviyo
Antioxidants inononoka pasi kana kudzivirira kusvibiswa kwemamwe molecules. Nokubatanidza zvinoshandiswa zvishanu zvezvibereko nemiriwo kune kudya, muviri unogona kuderedza mikana yehutano hwepfungwa, chirwere chepfungwa, kenza uye yakaderedza zvirwere zvemuviri.