Paaidzidza nzira dzekukwegura, masayendisiti aifarira antioxidants - chii ichocho uye chii chavari kuita mukudzivirira kuparadzwa kwemasero emuviri. Yakawanikwa kuti nekuda kwekudzivirirwa kwavo, antioxidants inokwanisa kugadzirisa muviri uye kudzivirira kukura kwezvirwere zvakawanda.
Chii chinonzi antioxidants?
Zvinhu zvezvisikwa kana zvigadzirwa zvinogona kuchengetedza mishonga kubva pamahara radicals is antioxidants. Kuti uchinzwisise basa re-antioxidants uye kuti chii- rusununguko rwemasimba , iwe unoda kudzidza kuitika kwezvinhu zvinokuvadza. Radicals vakasununguka kupinda mumuviri womunhu:
- Pasi pesimba remirairo.
- Apo kusvuta.
- Apo kusvibiswa kwemhepo, mvura.
- Pasi pesimba re ultraviolet.
Mukuvapo kwemamiriro aya, mutumbi unotanga kurwisa mamolekemu umo imwe electron (kana yakawanda) inoshaikwa. Kuti vave nekugadzikana, vanotora iyi electron kubva mumatumbu ane utano. Pasi pesimba rekugadzirisa zvinhu, nzira dzekukuvara, dzinonzi oxidative stress, start. Antioxidants anokwanisa kupa ma electrons avo akaparara mishonga, pasina kurasikirwa.
Sei tichida antioxidants?
Nzira dzekuparadzwa kwezvikamu pasi pekuita kwehupenyu husina rusununguko dzinoratidzwa zvirwere zvakadai se:
- Zvirwere zvepachikafu.
- Chirwere cheAlzheimer.
- Parkinsonism.
- Arthritis uye osteochondrosis.
- Varicose veins.
- Kusvibiswa kwekuchengetedzwa kwemuviri mumuviri.
- Zvirwere zveAirgic.
- Arterial hypertension.
- Atherosclerosis, ischemic heart disease.
- Cataract.
Ongororo dzakaitwa dzakaratidza kuti nei antioxidants inodiwa. Izvo zvinodiwa kuti kudzorerwa kwemuviri uye kubatsire mukurapa nekudzivirira zvirwere zvakawanda zvehupenyu. Kushandiswa kwe antioxidant therapy kwekusimudzirwa kwemasumbu, nhengo, uye kunyange mukudzivirira kweDNA kukuvadzwa kana chiitiko chekugadzirisa zvirwere zvekuzvarwa, zvakaratidza kubudirira kwayo.
Properties of antioxidants
Muchidzidzo chekuita kwehupenyu hwehupenyu hwehupenyu hunoenderana nekuita kwekusununguka kwemasimba, hukama hwakasimbiswa pakati pekukwegura kwehupenyu uye kuchinja mumatumbu mune atherosclerosis, rudzi rwechipiri chirwere cheshuga nekenza. Aya maitiro ehutachiona aive akabatanidzwa kune zvirwere zvevakwegura. Cholesterol kuiswa mukati memadziro emadziro, kushandiswa kwema cell in oncology uye kuderera kwe insulin kunzwa kwechirwere cheshuga kwakabatanidzwa nekusimba kwekuchengetedza antioxidant kune vakwegura. Iyo nzira yekugadzirisa antioxidants mumamiriro ezvinhu akadaro inoratidzwa mukudzorerwa kwemagadzirirwo emagetsi uye kudzivirirwa kwemuviri kubva pakuparara.
Antioxidants muzvokudya
Anthocyanins uye flavonoids vane simba rakasimba rinopesana nenyama yezvisikwa. Muchiitiko ichi, michero inenge iine iyo inogadzirisa zvakakonzerwa nehupenyu, iyo inobvumira kuti igove yakanyatsopera, zvakasiyana nekugadzirwa kwezvinhu. Basa rakakwirira rakagadzirwa nemishonga yakadaro ye-antioxidant:
- prune;
- mazambiringa akaomeswa;
- bhiribheri;
- citrus fruit;
- grenades;
- miriwo, michero uye majikiji: bhuruu, madema, tsvuku uye machena;
- nuts uye mbeu;
- chai chaiwo uye kofi;
- nyemba;
- greens.
Muchiitiko ichi, basa re antioxidants muzvokudya rinogona kuderera nekuchengetedza kwenguva refu, panguva yekubika, kubika nekuvhara kwemaminitsi anopfuura gumi nemashanu. Zvishoma zvinokuvadza munyaya ino ndekudzikisa. Nokudaro, zvakanyanya kubatsirwa zvinobva mumiriwo yakasvibirira uye michero, kunyanya pakarepo mushure mekunge vabviswa. Iyo inonyanya kutaurwa muvara wezvibereko, iyo inowedzera antioxidant iyo yakagadzirwa.
Antioxidants muzvinonhuwira
Iyo yakanyanya kukurudzira antioxidant kubva kumiti yezvinhu zvakasikwa inoratidzirwa nemiti inonhuwira, kunyange zvazvo simba ravo chaiyo mumapfudze zvishoma, asi chiyero chekugona kudzivisa rusununguko rusununguko rune mazana emakore akawandisa kudarika akawanda mumiti. Many antioxidants inowanikwa muzvinonhuwira zvakadaro:
- clove;
- safron;
- nutmeg;
- sinamoni;
- turmeric;
- ginger;
- oregano.
Inopa zvinhu zvakakosha zvezvinonhuwira zvakadai saRomsemary, an antioxidant mukugadzirwa kwayo - carnosolic acid. Kugadzirira kubva muRommarary tone, kuvandudza mhemberero, maonero, kupararira kwepfungwa. Rosemary acid uye camphor kusimbisa muviri mushure mokutambura zvirwere nekukuvara. Iko kukwanisa kurwisa radicals pasina kushandiswa kunoshandiswa munguva yekudzoka kwemyocardial infarction.
Yakanakisisa antioxidant inwiwa
Kuti udzivirire muviri kubva pamigumisiro yezvinhu zvinokuvadza, kuchengetedza vechiduku uye runako, zvinokurudzirwa kunwa zvinwiwa zuva rega rega, antioxidants iyo inenge iine muwandu wemari. Mutungamiri wechiratidzi ichi ikocoa, umo zvinhu izvi zvakapetwa kakawanda sewaini tsvuku uye green tea. Inokurudzirwa kunwa mangwanani oga oga pasina shuga, inopisa nemukaka usina mafuta. Panzvimbo yechipiri kune koro yezviyo zvepanyama. Pakati pemashizha emuti, vazhinji vese antioxidants mu green tea.
Waini, asi yakaoma uye yakasikwa, mune imwe girazi rimwe zuva rinodzivirira kuumbwa kweropa, kunowedzera pancreas, kudzivirira kuneta uye kukwegura, zvine unhu hunopesana nemhepo. Mukuwedzera, zvinobatsira kushandisa zvitsva zvinomesa zvimiti kubva mumiti yakadaro, yakafuma mu antioxidants:
- chokeberry;
- mazambiringa;
- garnet;
- Mandarin;
- maapuro;
- orange.
Herbs antioxidants
Mishonga yakawanda, nemhaka yekuvapo kwebioflavonoids, mavitamini, organic acids uye trace elements, vanozviratidza pachavo semasimba anokonzera zvinodhaka. Izvi zvinodzidziswa zvakanakisisa mumiti yakadaro:
- ginkgo biloba;
- oregano;
- thyme;
- kiprei (willow-tea);
- yarrow;
- chamomile;
- clover;
- golden root;
- thistle;
- calamus ayr;
- clary sage.
Mishonga yemasikirwo inoziva kuti antioxidants ndiyo nzira inobatsira yekudzorera muviri, saka inoda kuendeswa kune hutano uye hupenyu hurefu. Izvi zvinonyanya kuitika kune vakwegura, apo kushandiswa kwemishonga kunopa zvizhinji migumisiro, uye kusima antioxidants kuita zvishoma nezvishoma uye zvishoma nezvishoma, zvinogadzirisa zvirongwa zvemagetsi.
Vitamines antioxidants
Iyo yakanakisisa antioxidants pakati pevhitamini yekugadzirira ndeyekuticopherol (vitamin E), retinol (vitamini A) uye vitamini C, kana ascorbic acid. Icho chikamu chezvinhu zvakasiyana-siyana nemishonga yemishonga, asi maererano nehurombo hwezvisikwa, dzimwe nguva hazvikwani kupa mishonga yekurapa, saka, mavitamini anowedzera zvinokurudzirwa sechiwedzera kune kudya kwezuva nezuva.
Vitamin E inodzivirira masero ekuchengetedza kubva pakuparadzwa, inodzivirira kukwegura kweganda, inodzivirira kurwara uye inokurudzira kudzivirira.
Vitamin A inodzivirira kupisa mazaisai, inodzosera ganda uye mucous membrane, inosimbisa hutachiona, inoderedza cholesterol, inovandudza meso.
Vitamini C inodzivirira huropi, inoderedza fragility yemidzi yeropa uye inokurudzira kugadzirwa kweinterferon kudzivirira kurwara.
Antioxidants ekurema kuora
Kuvandudza mafuta emasabolism uye kuwedzerwa migumisiro yezvokudya, antioxidants inoshandiswa uye kurasikirwa kwekureruka kunoitika nokukurumidza, uye hutano hunosimbiswa:
Flavonoids inokurudzira mafuta achipisa uye inogutsa muviri nemweya. Izvo zviri mutii, macrovirusi, peel yamaapurosi, plums, peaches.
Indole normalizes the hormonal background and the exchange of fat, is much in cabbage, most of all in broccoli.
Choline inodzivirira chiropa kubva pakuunganidza mafuta, inoderedza cholesterol; Icho chiri mu cottage cheese, chiropa uye lentils.
Antioxidants mumitambo
Antioxidants mumitambo yezvokudya inoshandiswa mukuumbwa nemavhitamini, microelements mumatanho akasiyana-siyana kuwedzera kutsungirira nekuvandudza mitambo yekuita. Mushure mekudzidziswa kwakasimba, radicals rusununguko inowedzera mumashuga emasumbu, kukurudzira kushungurudzika kwezvinokanganisa, uye kushandisa antioxidants kunobvumira muviri kuti udzoke nekukurumidza, unodzivirira masumbu uye unobatsira kuwedzera kuwanda kwavo.
Antioxidants - chokwadi uye nhema
Sezvo pfungwa yekugadzirisa kukwegura uye kupora kubva kune zvirwere zvakakomba yava yakanakisa, varairi vezvigadzirwa zvehupenyu zvinoshandisa iyo, zvichireva kumutengesi kuti antioxidants ndiyo mishonga yakadaro inogona kunzi rudzi rwearukacea. Kutaura zvazviri, mishonga iyi inogona kunyatsodzivisa kukanganisa mumuviri, asi kunyange yakanakisisa antioxidants haigoni kuchinja maawa ezvinyorwa zvakare. Uye nokuda kwokudzivirira zvirwere, kukwegura kwomuviri, kuwedzera kune kudya kwezvokudya, unoda kudya kwakanaka uye mararamiro anoshanda.
Harm of antioxidants
Tsvakurudzo dzezvesayenzi dzekuvhiringidza kwezvinokonzera antioxidants pamuviri wemunhu nguva nenguva dzinopesana nemafungiro ekutanga pamusoro pekubatsira kwavo. Mukutsigira izvi, nhamba dzekufa mune mapoka anotora mishonga iyi inotaurwa. Nzira dzakasiyana-siyana dzekuongorora kushanda kwevanhu zvinoratidza kuti antioxidants uye hutano haisi nguva dzose dzakasiyana-siyana. Uye nokuda kwekupedzisira kwekupedzisira zvakakosha kupfuurira zvidzidzo zvekliniki.