Antioxydants ni ibice bifasha kurinda selile zacu kwangirika kwa okiside iterwa na radicals yubuntu. Radikal yubusa ni molekile idahindagurika ikora muburyo busanzwe mumibiri yacu bitewe na metabolike hamwe nibintu byo hanze nkumwanda numwotsi w itabi. Iyo itagenzuwe, radicals yubusa irashobora gutera okiside, itera ibibazo bitandukanye byubuzima kandi byihutisha gusaza.
Antioxydants nibintu byingenzi bigira uruhare runini mukubungabunga ubuzima bwacu muri rusange. Ushobora kuba warigeze kumva iryo jambo mbere, ariko ni ubuhe antioxydants?
Muri make, antioxydants ni ibintu bifasha gukumira cyangwa kugabanya kwangirika kwa radicals yubusa ikora selile. Ariko ba radicals b'ubuntu ni iki? Radikal yubusa ni molekile idahindagurika ikorwa mumibiri yacu kubera ibintu bitandukanye birimo umwanda, umwotsi w itabi ndetse nibiryo turya. Izi radicals zubuntu zitera okiside itera imbaraga, iyo itabogamye, ishobora gukurura ibibazo bitandukanye byubuzima.
None, antioxydants ikora ite? Antioxydants itesha agaciro radicals yubuntu ibaha electron, bityo ikabihagarika kandi ikababuza kwangiza selile. Imibiri yacu itanga antioxydants mubisanzwe, ariko turashobora no kubikura mubiryo bimwe na bimwe. Mubyukuri, birazwi neza ko indyo ikungahaye kuri antioxydants ifite akamaro kanini mubuzima.
Antioxydants izwiho kurwanya gusaza. Radicals yubusa yihutisha gusaza kwangiza selile zacu no gutera iminkanyari n'imirongo myiza. Antioxydants irwanya izo ngaruka kandi igafasha gutinda gusaza, bigatuma uruhu rwacu rukiri muto kandi rukagira imbaraga.
Kwinjiza antioxydants mumirire yawe biroroshye. Imbuto n'imboga nyinshi bikungahaye kuri antioxydants, cyane cyane bifite amabara meza nk'imbuto, icyatsi kibabi n'imbuto za citrusi. Ibyo biryo birimo antioxydants zitandukanye, nka vitamine A, C na E, hamwe n imyunyu ngugu nka selenium na zinc. Byongeye kandi, icyayi kibisi na shokora yijimye nabyo bikungahaye kuri antioxydants.
Mugihe urya ibiryo bikungahaye kuri antioxydeant birasabwa, inyongera zirashobora kandi kuba amahitamo kugirango ubone ibyo ukeneye bya buri munsi.
Sobanukirwa na Radicals Free na Oxidative Stress:
Kugira ngo wumve akamaro ka antioxydants, ni ngombwa kubanza kumva imyumvire ya radicals yubusa hamwe na stress ya okiside. Radikal yubusa ni molekile idahindagurika ikorwa nimpamvu zitandukanye, nko guhura n’umwanda, guhangayika, indyo yuzuye hamwe nimirasire ya ultraviolet. Izi molekile zisenya selile, proteyine na ADN, byangiza imibiri yacu. Iyo itagenzuwe, irashobora kwihutisha gusaza no kongera ibyago byindwara nka kanseri, indwara zifata umutima ndetse nindwara zifata ubwonko.
Guhangayikishwa na Oxidative, ubusumbane buri hagati ya radicals yubusa na antioxydants mu mubiri, niho hakoreshwa antioxydants. Mugutesha agaciro radicals yubusa, antioxydants ifasha kugenzura uburinganire no kugabanya imbaraga za okiside, bityo bikagabanya ingaruka zangiza.
Uruhare rwa antioxydants mu kurwanya gusaza:
1. Komeza uruhu rwubusore: Kimwe mubimenyetso bigaragara byo gusaza ni kwangiza uruhu. Antioxydants nka vitamine A, C na E ifasha kuzamura umusaruro wa kolagen, poroteyine ituma uruhu rukomera kandi rworoshye. Barinda kandi gufotora biterwa nizuba, kugabanya iminkanyari, ibibanza byimyaka n'imirongo myiza.
2. Gusana ingirabuzimafatizo no kuvugurura: Antioxydants igira uruhare runini mu gusana ingirangingo zangiritse no kwirinda ko byangirika. Bafasha mu gusana ADN no gutera imbaraga kuvugurura ingirabuzimafatizo, kuzamura ubuzima muri rusange nubuzima.
3. Gukomeza ubudahangarwa bw'umubiri: Mugihe tugenda dusaza, sisitemu yubudahangarwa yacu igabanuka, bigatuma dukunda kurwara. Antioxydants, cyane cyane vitamine C, ikomeza ubudahangarwa bw'umubiri mu gushyigikira umusaruro w'amaraso yera na antibodies, zifasha kurwanya indwara n'indwara.
Isoko ryambere ryibiryo bya antioxydants:
1. Imbuto: Ubururu, strawberry, raspberries, na blackberries byose bikungahaye kuri antioxydants. Izi mbuto ziryoshye zirimo ibintu nka anthocyanine, aside ellagic, na vitamine C, byose bigira uruhare mu miterere ya antioxydeant.
2.
3. Imbuto n'imbuto: Imisozi, ibinyomoro, imbuto nziza, n'imbuto za chia bikungahaye kuri antioxydants, amavuta meza, na fibre. Ntabwo barinda gusa radicals yubuntu, banateza imbere ubuzima bwumutima no gufasha igogorwa.
4. Kurwanya umuriro.
5. Icyayi kibisi: Iki kinyobwa cya kera gikungahaye kuri catechine, antioxydeant izwiho kurwanya kanseri. Icyayi kibisi nacyo gifasha kugabanya urugero rwa cholesterol, kongera imikorere yubwonko, kandi bigatera kugabanya ibiro.
Antioxidants inyongera
Urolithin A.: Nkibicuruzwa bisanzwe, Urolithin A irashobora kuboneka hamwe na hydrolyzing tannin tannin muri strawberry, amakomamanga nizindi mbuto. Ifite ibikorwa bitandukanye bya physiologique, birimo anti-okiside, anti-inflammation, anti-tumor, kuzamura ubuzima bwimitsi, guteza imbere imikorere ya mitochondial, no gutinda gusaza.
Urolithin B.: Nkibintu bishya bya bioactive, Urolithin B nuruvange rwa acide linoleque ikorwa na metabolism yibimera byo munda. Ifite anti-inflammatory na antioxidant. Byerekanwe ko bifite ubushobozi bwa anabolike na anti-catabolika kandi birashobora gukoreshwa mugufasha gushyigikira imitsi yimbaraga nimbaraga ndetse no gukira neza kwimitsi. Kandi ifite inyungu nyinshi zo gusaza, kwihanganira imitsi, nubuzima bwinda.
Kalisiyumu Alpha-Ketoglutarate: Molekile ntoya isanzwe igaragara mumubiri wacu, Kalisiyumu Alpha-Ketoglutarate ni antioxydeant ishobora gufasha gukuraho radicals yubuntu no kurinda umubiri ibintu byangiza okiside, bityo bikazamura ubuzima muri rusange.
Guhangayikishwa na Oxidative byangiza ubuzima bwacu mugihe imibiri yacu ibuze antioxydants. Uku kubura gufitanye isano n'indwara zitandukanye, zirimo indwara z'umutima-damura, diyabete, sisitemu y'umubiri idakomeye, indwara zifata ubwonko ndetse na kanseri zimwe na zimwe. Nanone, ibimenyetso bigaragara byo gusaza, nk'iminkanyari no gutakaza imbaraga z'uruhu, y bigenda bigaragara.
Ongera antioxydants yawe:
Kurwanya ibura rya antioxydeant, impinduka nke zubuzima zishobora kugira ibisubizo bitangaje. Hano hari inama zifatika zo kongera antioxydeant:
1. Kurikiza indyo yuzuye: Shyiramo imbuto zitandukanye n'imboga zitandukanye mumirire yawe ya buri munsi, kuko ari isoko nziza ya antioxydants.
2. Emera ibiryo byiza: Shyiramo ibiryo bikungahaye kuri antioxydeant nka blueberries, shokora yijimye, icyayi kibisi, imbuto n'imbuto mumirire yawe. Ibyo biryo byuzuye intungamubiri bitanga urugero rukomeye rwa antioxydants kandi bitanga izindi nyungu nyinshi zubuzima.
3. Hitamo ibinyampeke byose: Hitamo ibinyampeke byose nka quinoa, umuceri wijimye, numugati wuzuye ingano hejuru yintete nziza. Ibyo biryo birimo antioxydants usibye gutanga fibre yibiryo byingenzi nintungamubiri zingenzi.
4. Reba Inyongera: Niba indyo yawe idatanga urugero ruhagije rwa antioxydants, urashobora gutekereza ku byokurya bisanzwe. Ariko, ni ngombwa kubaza inzobere mu by'ubuzima mbere yo kwinjiza inyongera muri gahunda zawe za buri munsi.
Igisubizo: Nshobora gukoresha antioxydants hejuru yinyungu zo kurwanya gusaza?
Ikibazo: Yego, antioxydants nayo irashobora kuba ingirakamaro mugihe ushyizwe hejuru. Ibicuruzwa byita ku ruhu birimo antioxydants, nka vitamine C, vitamine E, hamwe n’icyayi kibisi, birashobora gufasha kurinda uruhu ingaruka zangiza ziterwa n’ibidukikije nk’umwanda n’imirasire ya UV. Bashobora kandi gufasha mukugabanya isura yiminkanyari no guteza imbere isura yubusore.
Igisubizo: Nigute antioxydants ifasha mukurwanya gusaza?
Ikibazo: Ikwirakwizwa rya radicals yubusa mumubiri irashobora gutera okiside itera imbaraga, igira uruhare mugusaza n'indwara zitandukanye ziterwa n'imyaka. Antioxydants ikora itesha agaciro radicals yubusa, bityo igabanya imbaraga za okiside kandi igateza imbere imikorere myiza ya selile. Ibi na byo, birashobora gufasha kugabanya umuvuduko wo gusaza kandi birashobora kugabanya ingaruka ziterwa nimyaka.
Inshingano: Iyi ngingo igamije amakuru gusa kandi ntigomba gufatwa nkinama zubuvuzi. Buri gihe ujye ubaza inzobere mu by'ubuzima mbere yo gukoresha inyongera cyangwa guhindura gahunda z'ubuzima.
Igihe cyo kohereza: Kanama-28-2023
