Kusanganiswa Kwakashata: Zvimwe Zvakawanda Zvisingabhadharwi uye Zvishoma Zvishoma Nezvinokonzera Antioxidants
Utsi hwebhegi ndehuipi hunopisa hwehupfu uye makemikari anokonzera kenza inoisa inenge imwe nhengo yomukati iri pangozi apo vanhu vanosvuta. Izvo zvinoita kuti pave nehuwandu hwemasimba ehurukuro ehwu hunogona kukonzera kukanganisa kwemasero uye inoparadza ma vitamini nemaminerari mumitumbi yedu. Ngatinyatsoongorora.
Sodya Fodya uye Vitamin Depletion
Tichataura nezvevhithamini zvakapera kana vanhu vachiputa, asi nei izvi zvichikosha?
Sodya fodya inokurumidza kusimbisa kushandiswa kwemasimba ekudzivirira mumitumbi yedu. Aya radicals vakasununguka ndiwo anokonzera kukanganisa kwemasero anogona kuguma ekutungamirira kenza pamwe nezvimwe zvirwere. Asi kunyange pasina kusvuta miviri yedu yakazarurirwa kusununguka kwemazuva ose ayo anokonzerwa nehupfu hwehupenyu hwedu uye hutsika huripo hunoshandiswa kugadzira zvokudya zvatinodya.
Ndiyo kubudiswa kwemasimba ehurukuro (pakati pezvimwe zvinhu) zvinounza mavitamini mumufananidzo. Vitamine ndiyo nhovo dzedu dzokudzivirira kurusununguko rusununguko. Zvinonyanya kubvisa rusununguko rusununguko kuitira kuti varege kukwanisa kuparadza.
Itai pamwe chete, kubatanidzwa kwekuwedzera kwemajasipira emhando dzakakonzerwa nekusvuta uye kuderedzwa kwemavhithamini zvakare nekuda kwekutengesa zvimiti zvakapetwa kaviri. Ngatitarisei nezvemasardicals akasununguka anoita kumitumbi yedu, nzira iyo kusvuta inoderedza mavitamini, uye kuti kusanganiswa uku kunosiya sei muviri wako uchinetseka kukuvara.
Kusvuta Kusvuta uye Rusununguko Rusununguko
Radicals rusununguko maatomu kana makomlekoro ane nhamba isingazivikanwe ye electrons. Makorekori haafariri kuva munharaunda iyi (ivo vanofara zvikuru pavanenge vane mapironi), izvo zvinoita kuti zvive zvisingachinji. Izvi zvisina kufara zvitsva, saka, kufamba-famba pamuviri uchitsvaga electron kuti ibate kubva kune mamwe mamolekemu kuitira kuti vagone kusimbisa simba ravo.
Zvichienderana nekuwana kwavanowana electron inoda, inogona kukanganisa hutano hwakanaka. Apo pavanopindira ne collagen, vanokonzera mukurumbira we "kusvuta kwemakwenzi." Apo pavanosangana nemidziyo yeropa, inogona kukuvadza ropa rekugadzirisa midziyo kuisa danho rekurwa kwemwoyo. Uye apo iyo inobva yava DNA mumasero emitumbi yedu, kukuvadza (maitiro ezviputi) kunogona kuitika. Ndizvo zvakakonzerwa nejen mutations izvo zvinokonzerwa nekuumbwa kwekenza sero.
Antioxidants
Kudzivirirwa kwemuviri kunoshandisa antioxidants kurwisa kukanganisa kunokonzerwa nekusununguka kwemasimba. Antioxidants mamolekoro ayo anokwanisa kupa magononi kuti asunungure radicals pasina kurasikirwa neavo molecular integrity. Nenzira iyi, vanogona kutadzisa kuparadza kunokonzera kusununguka kwemasimba kune muviri.
Sayenzi yakaratidza kuti inopfuura 4 000 antioxidants, dzimwe dzayo dzinobudiswa mumuviri wemunhu zvakasikwa. Vamwe vanobva pane zvatinodya.
Maviri makuru anokonzera antioxidant mavhitamini C uye vitamini E. Vanobatsira kurwisana nekuputika uye chepfu mumuviri uye zvakakosha kuti zvirwere zvemuviri zvirwere zvakanaka.
Kunyanya Kushungurudzika
Apo paine mazhinji akawanda emhando dzakasununguka uye dzisina kukwana antioxidants mumuviri, mamiriro ezvinhu anozivikanwa se-oxidative kushungurudzika kunoitika.
Izvi zvinofungidzirwa kuti zvinotora chikamu mukugadzirwa kwehuwandu hwezvirwere, kusanganisira chirwere uye chirwere chemwoyo.
Vitamini C uye Kusvuta
Vitamini C is vitamini yakasvibiswa nemvura. Kusiyana nemafuta anogadzikana-mafuta, muviri haugoni kuchengeta mavhithamini anogadzikana uye inofanira kuvawana zuva nezuva kubva pane zvatinodya.
Zvidzidzo zvakawana kuti vanhu vanosvuta, uye avo vanorasikirwa neutsi hwechipiri, vakaderedza mavhitamini C mumitumbi yavo. Inofungidzirwa kuti vanosvuta vanoda 35 mg mavitamini C zuva nezuva kupfuura vasiri vasvuta. Zvinosuruvarisa, kungotora kuwedzerwa hakusi mhinduro kunyanya maererano nehosha yemwoyo.
Vanhu avo vakatora vitamini C kubatsiririra vachiri kutambura kukanganisa kwemidyo yeropa inowanikwa nehutachiona hwema vitamini C. Nei ichi isu tisingazivi.
Vitamini C inodiwa kuti iite collagen, puroteni inobatsira kukura uye kugadzirisa masero mumitumbi yedu inogadzira zvinhu zvose kubva paganda kusvika kumasumbu, uye kubva kumiganhu kusvika kumidyo yeropa. Inobatsira kuchengetedza muviri wedu wesimba simba uye kunoderedza shuga yeropa. Iinewo unhu hwakasiyana hwekukwanisa kubatsira nekugadzirisa kwevamwe antioxidants zvakadai se vitamini E.
Pakave nenharo dzinowedzera mavitamini C hazvirevi kukonzera mungozi uye izvi zvinogona kuvhiringidza. Kuwedzeredza muviri (kutora zvakawanda kupfuura zvaunoda) hazvibatsiri. Asi kunyange kudukuka kwevhitamini C kunogona kukuisa pangozi yakakura. Uye sezvo vitamini C yezvikamu yakaderera kune vanhu vanosvuta, izvi zvinoita sezviri.
Munyika chaiyo, chidzidzo che 2017 chakawana kuti kudya kwakakura mu vitamine C kuderedza mungozi wekenza yemapapu muvakadzi vanoputa vanosvika 26 muzana.
Izvi zvinorevei? Kana iwe utsi kana kuti iwe uine utsi hwechipiri, kuwana huwandu hwakakwana hwevhitamini C mukudya kwako kunokosha zvikuru. Izvozvo zvakati, kupfuurira kusvuta kunogona kukanganisa chero kubatsirwa uye kupera kusvuta ndiyo nzira yakanakisisa.
Vitamini C inogona kuwanikwa mumichero nemiriwo yose. Zvakanaka mavhitamini C anosanganisira:
- Cantaloupe
- Watermelon
- Citrus zvibereko
- Bhabheri, cranberries, strawberries, raspberries
- Cranberries
- Strawberries
- Raspberries
- Tomato
- Broccoli
- Brussels inomera
- Mbatata (zvose zvinotapira uye zvichena)
Vitamin E
Vitamin E inogadzikana-ine mafuta, uye inochengetwa muropa uye mafuta inowanikwa mumuviri. Izvi zvinoreva kuti iwe haufaniri kunge uchida kuwana vitamini E mukudya kwako zuva rega rega, asi kudya kwezvokudya kunokosha kuchengeta muviri wako. Vitamini E mishonga inokosha inotibatsira kuvaka masero matsvuku eropa uye inosimudzira masimba ezvirwere zvekuzvidzivirira kurwisa zvirwere uye mabhakitiriya.
Vatsvakurudzi vanofungidzirawo kuti vitamini E inobatsira pakudzivirira kubva kune kenza, chirwere chemwoyo nekukwegura. Vitamin E ndeimwe yemiganhu yekudzivirira pakusununguka kwemahara pamapapu apo patinofema mumhepo nekusvuta fodya. Vitamin E is antioxidant powerhouse.
Kufanana ne vitamini C, kusvuta kunowedzera kuwedzera zvinoda vitamini E.
Zvinosuruvarisa, tsvakurudzo haisati yatsigira kuti vitamini E zvigadzirwa zvechokwadi zvinobatsira kudzivirira kenza, chirwere chemwoyo, kana zviratidzo zvekukwegura. Ichokwadi, zvidzidzo zvinoratidza kuti kutora zvinopfuura 400 IU pazuva re vitamine E kunogona kuwedzera mamwe marudzi ehutano hwemoyo, uye kuwedzera huwandu hwekufa. Pane nharo dzokuti rudzi rwemhando ye vitamini E rwakakosha, asi panguva yemazuva ano, zvakanakisisa kuwana vitamini E yako nekudya kudya kwakanaka.
Mishonga yakachengetedza vitamini E inosanganisira:
- Nutswe, zvakadai sehazelnuts, mazamu nemarondi
- Mafuta anogadzirwa, akadai semafisi, gorosi germ, chibage, uye sunflower
- Miti yemashizha emuGreen akadai sipinashi uye broccoli
- Mbeu, dzakadai sembeu yezuva
- Zvokudya zvekudya zvokudya zviduku zvakasimbiswa ne vitamini E
Kemikari muCigarettes Iyo Inogona Kugadziriswa Mukugadzirirwa Kwemahara Mahara
Kunyange zvazvo masayendisiti vachiri nezvakawanda zvokudzidza pamusoro pekugadzirwa kweutsi hwefodya, tinoziva kune zvibatanidza pakati pekusvuta uye vitamini zvakaderera, uye kuti izvi zvinokanganisa kukwanisa kwomuviri wedu kugadzirisa chepfu muutsi hwefodya. Izvi zvinogona kutitangira kare kune zvirwere zvinotevera fodya kushandisa.
Utsi hwebhegi ndehuwandu hwakanyanya hwehutu hunopfuura 7,000 makemikari emakemikari. Mamwe emakemikari anokuvadza muutsi hwemidzanga iyo ine uipi, kukonzera kenza-kana kana maviri, inosanganisira zvinhu zvakadai se:
- Benzene (inoshandiswa mu pesticides uye peteroli)
- Formaldehyde (inoshandiswa sekumisa mvura yakasviba)
- Hydrogen cyanide (gassing agent anoshandiswa muNazi Germany)
- Carbon monoxide (mumotokari yemhepo uye inouraya mune zvakawanda)
- Arsenic (inoshandiswa mukoko yehadha)
Utsi hwegodya hunova nemagetsi anokonzera izvo zvinobudisa rusununguko rusununguko sechikamu chekuparara kwavo.
Utsi hwebhegi hunopisa kufema, kana hunozviona (utsi huripo) kuburikidza ne cigareti inopisa, kana kushandiswa kubva kune utsi uri kuramba uri mumhepo.
Kana Iwe Kusvuta
Kana ukasvuta, hazvina kumbobvira zvanyanyisa kurega, uye muviri wako unogona kutanga kuzvigadzirisa pachako kutanga pakarepo. Kunyange zvazvo mungozi wekenza yemapapu nemamwe makondombera zvichiri kuwedzerwa muupenyu (kunyange zvishoma nezvishoma zvinopera makore 10 mushure mekusiya) chirwere chako chemwe zvirwere zvinosvuta-fodya zvakadai sehosha yemwoyo inodonha nokukurumidza. Tora nguva kuti utarise kuburikidza nekurega kusvuta toolbox kuti tiwane zvishandiso uye zvinokurudzira zvinodiwa kuti tive nechido chakasimba chekusiya.
Zvinonyanya kukoshesa Kusvuta uye Vitamin Depletion
Sodya fodya inowedzera chizvarwa chemasimba ehurukuro mumutumbi unogona kukonzera kukuvadzwa kwehupundu hunokonzerwa nemamiriro ezvinhu kubva mumoyo wemunhu kusvika kune kenza. Antioxidants yakadai sevhitamini C uye vitamini E chikamu chekudzivirirwa kwomuviri wedu, kuita kuti kusagadzikana kwemasimba asina simba vasati vaita zvinokuvadza. Zvinosuruvarisa kuti mavhithamini aya zvakare akapera muvanhu vanoita fodya vachibatanidza kusangana kwakaipa; zvimwe radicals vakasununguka neavo vashoma antioxidants kuti varwise.
Zvinoratidzika kuti zvokudya zvekudya zvinosarudzwa pane zvinowedzera, pamwe nedzimwe tsvakurudzo pamusoro pezvokuwedzera zvevhisi mavitamini zvinoratidza zvishoma. Nzira yakanakisisa ndeyekurega kusvuta zvakakwana kuderedza zvose zvisikwa zvemahara zvakagadzirwa mumuviri wako uye kuwedzera muviri wemuviri we antioxidants.
> Sources:
> Kasper, Dennis L .., Anthony S. Fauci, naStefano L .. Hauser. Harrison's Principles of Internal Medicine. New York: Mc Graw Hill yembudzi, 2015. Print.
> National Institutes of Health. Office of Dietary Supplements. Vitamin C. Kushandurwa 02/11/16. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/