Yintoni imfihlelo yolutsha kwii-antioxidants?

Imfihlelo yolutsha kwi-antioxidants, ewe, kukho i-antioxidants kukutya esikutyayo kunye neemveliso zokunyamekela esizisebenzisayo, ngoko yintoni indima yabo yokwenyani? Yaye iyasebenza kangakanani ekugcineni ulusu lolutsha? Nazi iimpendulo ezingezantsi:

Kuyinto antioxidant kuyimfuneko Ngemisebenzi yethu yomzimba kunye nobuhle bolusu lwethu. Indima yayo ephambili kukuthintela i-oxidation yeseli, kodwa xa ikhona kwiimveliso zokhathalelo, ikhusela iimolekyuli ezinobuthathaka (iivithamini kunye neoyile yemifuno) ekhoyo kuzo kwi-oxidation. Zikwasetyenziswa njengezikhuselo kumphezulu wolusu ukuwukhusela kwi-oxidation ebangelwa kukuvezwa kwimitha ye-ultraviolet, izinto ezingezwani nazo, i-ozone, ungcoliseko, amaza ombane wombane, kunye nokwaluphala.

I-oxidation: intshukumo yetsheyini eneziphumo ezilandelelanayo.

I-Oxidation yinto yendalo ehamba kunye nobomi beeseli zethu ngenxa yokusebenzisa kwabo i-oxygen. Inoxanduva lokuvelisa i-radicals yamahhala eyenza umonakalo kwezinye iinxalenye zesikhumba. Lo monakalo ubangelwa kubukho be-electrons ngabanye abalahlekelwa ngumlinganiselo wabo kunye nokutshintsha isakhiwo sezinto ezidibana nazo, ezifana ne-cell membranes, iiprotheni kunye ne-DNA. Konke oku kudala ukusabela kwekhonkco ekufuneka kukhuselwe ukuba kungenzeki ukugcina ulusu lolutsha.

Ii-Antioxidants kunye nokhuseleko kumanqanaba aphezulu:

I-radicals yamahhala yahlulahlulwe kwiintsapho ezahlukeneyo: "i-superperoxide", "i-hydrogen peroxide", "i-hydroxyl", "i-peroxyl esisiseko"... Ulusu luhlala lunezikhuselo zendalo zokuzivikela ezilwa nazo, kodwa kwiimeko ezininzi zihlala zingonelanga. Kwaye apha kuza indima yenkxaso enikezelwa yi-antioxidants ekhoyo kwimveliso yokutya kunye nokunyamekela ukukhusela ukhuseleko oluyimfuneko kule ndawo.

Uluhlu lwe-antioxidants lude, kodwa ezona zisebenzayo zezi zilandelayo:

• I-Vitamin C: Ikwafumaneka kwiimveliso zokhathalelo phantsi kwegama elithi "Ascorbyl", "Palmitate", okanye "Ascorbic Acid", kwaye ikhusela kwiingxaki zokubeka ilanga, ukungcola, kunye nomsi wecuba. Le vithamini ibonakala ngokungazinzi kwayo kwaye isetyenziswe kwifom eyinkimbinkimbi kwintsimi yezimonyo.

Funda malunga neoli ye-eucalyptus ... kunye neempawu zayo zomlingo kwizinwele eziphilileyo

• I-Vitamin E: siyifumana kwakhona kwiimveliso zokunyamekela phantsi kwegama elithi "tocopherol". I-soluble kwaye ifanelekile ukuqulunqwa kweoli, enegalelo ekugcinweni kwayo. Xa idityaniswe ne-vitamin C, yenye yezona zixhobo zisebenzayo ekulweni neeradicals zamahhala.

• I-Vitamin A: siyifumana kwiimveliso zokunyamekela phantsi kwegama elithi "Retinol". Inomdla kakhulu kwaye ilahlekelwa yimpembelelo yayo xa idibene ne-oxygen. Ihlala ifumaneka kwiimveliso zokhathalelo lwesikhumba kwimo yayo yokuqala, ethi ijike ibe yivithamin A xa idibene nolusu.

• I-Coenzyme Q10: siyifumana kwiimveliso zokunyamekela phantsi kwegama elithi "Ubiquinone". Impembelelo yayo inamandla kakhulu kwaye iyimfuneko ekusebenzeni ngokufanelekileyo kwemisebenzi yomzimba, ngokukodwa ukuvuselela iiseli ukuba ziphefumle. Imveliso yayo yendalo emzimbeni iyancipha ngokuhamba kweminyaka, ngoko ke enye indlela ifunyenwe ukuba yongezwe kumalungiselelo okulwa nokuguga.

• Iipolyphenols: Zithathwa njengenye yezona antioxidants zibalulekileyo kwaye zithatha igama lezityalo ezithathwe kuzo, ziyinxalenye yosapho olubanzi olubandakanya amawaka ezinto ezikhutshwa kwizityalo. Ezi zithako zibonelela ngokhuseleko lwezityalo kwaye zibonakaliswe ukuba ziyasebenza ekukhuseleni ulusu ngokunjalo. Ezona zisetyenziswa kakhulu ngamasuntswana akhutshwa kwiti eluhlaza, iqabane, ipayina, iacai, irharnati, ingqolowa, umngcunube, amaxolo ecitrus, kunye neediliya.

Ingcebiso enye yokugqibela:

Ukuxhamla ekusebenzeni ngokupheleleyo kwe-antioxidants, iingcali zicebisa ukukhangela iimveliso zokhathalelo ezixuba iindidi ezininzi ze-antioxidants ukwenzela ukulwa neentsapho ezahlukeneyo zeeradicals zamahhala. Ngokumalunga nokuthatha i-antioxidants ngendlela yezongezo zokutya, iidosi ezigqithisileyo azikhuthazwa, kwaye kuyimfuneko ukuthatha isixa semihla ngemihla esikhankanywe kwiresiphi ehambayo yezi zongezo.