Umxube oMbi: iiRadioal and Free Antioxidants
Umsi wesigaretha ngumxube onobungozi obumetyhefu kunye neekhemikhali ezibangelwa ngumhlaza ezenza malunga nesegqeba elingaphakathi lomngcipheko xa abantu bashunqisa. Idala ubuninzi be-radicals ekhululekile engabangela umonakalo wamaselula kwaye ichithe iivithamini ezibalulekileyo kunye neemaminerali emizimbeni yethu. Masiqwalasele ngakumbi.
I-cigarette Ukubhema kunye ne-Vitamin Depletion
Siza kuthetha ngeivithamini eziphelile xa abantu bebhema, kodwa kutheni kubalulekile oko?
Ukubhema i-cigarette kukhawuleza ukuveliswa kwemveliso yamahhala emzimbeni wethu. Ezi zintlalo zama-radicals ziza kubangela umonakalo kwiiseli ezinokugqibela ezibangele umhlaza kunye nezinye izifo. Kodwa nangona ngaphandle kokutshaya izidumbu zethu zibonakaliswe kwi-radicals yamahhala imihla ngemihla eveliswa yizinto zombini zitsholongwane kwimeko yethu kunye neenkqubo eziqhelekileyo zokuxilisa ezisetyenziselwa ukugaya ukutya esikudlayo.
Yimveliso ye-radicals yamahhala (phakathi kwezinye izinto) ezenza iivithamini emfanekisweni. IiVithamini ziinqaba zethu zokukhusela kuma-radical ezamahala. Ngokuqinisekileyo banqanda i-radicals yamahhala ukuze bangakwazi ukwenza umonakalo.
Hlanganisa ndawonye, ukudibanisa kwandisa i-radicals yamahhala ebangelwa ukutshaya kunye nokuncishiswa kweevithamini ngenxa yokupaka iipakthi ezimbini. Makhe sibone ukuba yiyiphi i-radicals yamahhala eyenziwa emzimbeni wethu, inkqubo apho ukutshaya kugxotha iivithamini ezibalulekileyo, kwaye ukuba le nhlanganisela ishiya njani umzimba wakho ukhuselekileyo kumonakalo.
I-cigarette Ukubhema kunye neeRadio
Ii-radicals zamahhala zii-atom okanye i-molecule ezinenani elingaqhelekanga lama-electron. Iimleksile zithandi ukuba zibe kweli lizwe (zinovuyo ngakumbi xa ziphethe iipowrononi), ezenza zibe nzima kakhulu. Ezi zintlalo ezingahlali zikhululekileyo, ngoko ke, zihamba malunga nomzimba zifuna i-electron ukuba ibambe ezinye iamolekyu ukwenzela ukuba zikwazi ukuzinzisa amandla.
Ngokuxhomekeka apho bafumana khona i-electron abayidingayo, bangakwazi ukuphazamisa izicubu ezinempilo. Xa bephazamisana ne-collagen, bangela ukuba "imibimbi yokutshaya" idume kakhulu. Xa behlangabezana nemithambo yegazi, bayonakalisa i-blood container bining setting setting for a heart attack. Kwaye xa umthombo uba yi-DNA kwiiseli zomzimba wethu, umonakalo (utshintsho lomzimba) lunokwenzeka. Yiyo yokuqokelelwa kwezinto zoguquko ezijongene nokubunjwa kweseli somhlaza.
Antioxidants
Inkqubo yokuzikhusela yomzimba isebenzisa i-antioxidants yokulwa nomonakalo obangelwa ngama-radicals amahhala. Ama-antioxidants ayenamalekyuli anakho ukunikela ama-electron ukuba akhulule i-radicals ngaphandle kokulahlekelwa yinyanzelo yabo yee-molecular. Ngale ndlela, banako ukucotha igalelo elibhubhisayo elalikhululekile kwi-body.
INzululwazi ichonge phezulu kuma-4,000 antioxidants, ezinye zazo ziveliswa emzimbeni womntu ngokwemvelo. Abanye bavela ekutya esikudlayo.
Iingqungquthela ezimbini ezibalulekileyo ze-antioxidant ntshatsheli zi-vithamini C kunye ne-vitamin E. Zinceda ukulwa nokuvutha kunye neengxube emzimbeni kwaye zibaluleke kakhulu kwi-immune system.
Uxinzelelo oluxhasayo
Xa kuninzi kakhulu i-radicals kunye ne-antioxidants ngokwaneleyo emzimbeni, imeko eyaziwa ngokuba yinkxalabo ye-oxidative.
Oku kucatshulwa ukuba kudlala inxaxheba ekuphuhlisweni kweentlobo ezininzi zezifo, kuquka umhlaza kunye nesifo senhliziyo.
I-Vitamin C kunye noTshwala
I-Vitamin C iyinvithamini yamanzi. Ngokungafani namavithamini amanqatha amaninzi, umzimba awukwazi ukugcina amavithamini anelululweyo yamanzi kwaye kufuneka uwafumane imihla ngemihla evela ekutya esikudlayo.
Izifundo ziye zafumanisa ukuba abantu ababhema, kunye nalabo abachazwa ngumsi wesithandi, banciphise ubuninzi be-vitamin C emizimbeni yabo. Kucinga ukuba ababhemayo badinga i-35 mg ngaphezulu kwevithamini C imihla ngemihla kunabangabhemi. Ngelishwa, ukuthatha nje isongezelelo akusiyo impendulo ngokuthe ngqo malunga nesifo senhliziyo.
Abantu ababethabatha i-vitamin C, bancedisa umonakalo kwimithambo yegazi eyenzeka ngamanqanaba aphantsi e-vitamin C. Kutheni le nto asiqinisekanga.
I-Vitamin C iyadingeka ukwenza i-collagen, iprotheyini enoxanduva lokukhula nokulungisa iiseli emizimbeni yethu evelisa yonke into esuka kwesikhumba ukuya kumisipha, kwaye ivela kwiigamente ukuya emithanjeni yegazi. Inceda ukugcina isistim e-immune sisinamandla kwaye sinciphisa ushukela wegazi. Kwakhona unomgangatho okhethekileyo wokukwazi ukukunceda ngokuhlaziywa kwamanye ama-antioxidants afana ne-vitamin E.
Kuye kwaba neengxabano ezongezelela ii-vitamin C azinciphisi ingozi yomhlaza kwaye oku kungadideka. Ukuxinwa komzimba (ukuthatha okungaphezulu kunokuba uyifunayo) akunakunceda. Kodwa nangona kunqongophala oluncinane kwi-vitamin C kunokukubeka engozini enkulu. Kwaye ekubeni amazinga e-vitamin C aphantsi kubantu ababhema, oku kubonakala ngathi kunjalo.
Ehlabathini lenene, uphando lwango-2017 lufumene ukuba ukutya okuninzi kwi-vitamin C kunciphise umngcipheko womhlaza wamaphaphu kwabasetyhini ababhemayo ngamaphesenti angama-26.
Ithetha ntoni le nto? Ukuba utshaya okanye ukuba ufumene umsi weselula, ukufumana umlinganiselo ofanelekileyo we-vitamin C ekudleni kwakho kubaluleke kakhulu. Oko kwathiwa, ukuqhuma ukutshaya kunokususa nayiphi na inzuzo kunye nokuyeka ukutshaya yisisombululo esihle.
I-Vitamin C ingafumaneka kuzo zonke iziqhamo kunye nemifuno. Imithombo ephambili ye vithamini C iquka:
- Icantaloupe
- Ujodo
- Iziqhamo zeCitrus
- Ama-blueberries, i-cranberries, i-strawberry, i-raspberries
- ICranberries
- Ierberberries
- Raspberries
- Utamatisi
- Ibrokholi
- ibrussels sprouts
- Iipatates (zombini ezomnandi kunye ezimhlophe)
Vitamin E
I-Vitamin E i-soluble e-fat, kwaye igcinwe kwisibindi kunye namafutha atyolo emzimbeni. Oku kuthetha ukuba akufuneki ukuba ufumane i-vitamin E ekudleni kwakho imihla ngemihla, kodwa ukutya okubalulekileyo kubalulekile ukugcina ukubonelelwa komzimba wakho. I-Vitamin E isisombululo esibalulekileyo esisinceda senze amangqamuzana egazi abomvu kwaye sikhombise i-immune system ukulwa neentsholongwane kunye neebhaktheriya.
Abaphandi bacinga ukuba i-vitamin E idlala indima ekukhuseleni umdlavuza, isifo senhliziyo kunye nokuguga. I-Vitamin E ngenye yeendlela zokuqala zokukhusela kumonakalo omkhulu okhululekile kwimiphunga xa siphefumlelwa ngcoliseko lomoya kunye nomsi wecuba. I-Vitamin E yindawo yamandla e-antioxidant.
Njengavithamini C, ukutshaya kubonakala kukwandisa iimfuno ze-vitamin E.
Ngelishwa, uphando aluzange luqinisekise ukuba i-vitamin E isongezelelo kunceda ukunqanda umdlavuza, isifo senhliziyo okanye iimpawu zokuguga. Enyanisweni, uphando lubonisa ukuba ukuthatha i-IU engaphezu kwama-400 ngosuku ngosuku lwe-vitamin E kunokunyusa iintlobo ezithile zesifo senhliziyo, nokwandisa ukufa kwabantu bonke. Kukho iingqinisiso ukuba uhlobo oluthile lwe-vitamin E lubalulekile, kodwa ngeli xesha, kukulungele ukufumana i-vitamin E ngokutya ukutya okunengqiqo.
Imithombo ephilileyo ye-vitamin E iquka:
- Amantongomane, njengama-hazelnuts, amantyantyambo kunye nama-alimondi
- Ioyile ezilinywayo, ezifana nomgcini, umgubo wengqolowa, ingqolowa, kunye ne-sunflower
- Imifuno enamagqabi ahlaza njengopinashi kunye ne-broccoli
- Imbewu, njengembewu yelanga
- Iingqolowa zefesimini eziye zaqiniswa nge-vitamin E
Iikhemikhali kwiiCigarettes Zingayiphumela njani kwi-Form Radicals
Nangona izazinzulu zisenokuba nokufunda okuninzi malunga nokubunjwa komsi we-cigarette, siyazi ukuba kukho ukudibanisa phakathi kokutshaya nokuvuthwa kwe-vitamin, kwaye oku kukunciphisa amandla ethu omzimba wokulawula i-toxins kumsi we-cigarette. Oku kunokusibeka phambili kwizifo ezilandela ukusetyenziswa kwecuba.
Umsi wesigaretha ngumfuziselo obunobuthi obugqithiseleyo wee-7,000 zeekhemikhali. Ezinye zeekhemikhali ezinobungozi kumsi wesigarethi ezinobungozi , obangela umdlavuza okanye zombini, ziquka izinto ezinjenge:
- I-Benzene (esetyenziswe kwiinambuzane zepilisi kunye nepetrol)
- I-formaldehyde (esetyenziselwa ukucoca amanzi)
- Hydrogen cyanide (i-agenting agent esebenzisa iJamani eJamani)
- I-carbon monoxide (emotweni igxotha kwaye ibulale ngokubanzi)
- I-Arsenic (isetyenziswe kwisityhefu samathambo)
Umsi wesigaretti unamacandelo e-radioactive avelisa i-radicals yamahhala njengenxalenye yokuchithwa kwawo.
Umsi wesigaretha unobungozi wokuphefumula kuyo, ingaba uqobo (umsi oqhelekileyo) ngokusebenzisa igareyi elivuthayo, okanye umlenze wesibhakabhaka ovela kumsi ophuza emoyeni.
Ukuba Umoya
Ukuba utshaya, akusayi kukhawuleza ukuyeka, kwaye umzimba wakho ungaqala ukuzilungisa ngokuqala ngokukhawuleza. Nangona umngcipheko womhlaza wamaphaphu kunye nezinye i-kansa zihlala ziphakanyisiwe kubomi (nangona kuncipha kakhulu kwiminyaka eyi-10 emva kokuyeka) ingozi yezinye izifo ezinxulumene nokutshaya ezifana nesifo senhliziyo sifana ngokukhawuleza. Thatha isikhashana ukhangele ngebhokisi lethu lokuyeka ukubhema ukuze ufumane izixhobo kunye nezizathu ezifunekayo ukuze wenze isinyathelo esinesibindi sokuyeka.
Umxholo ojongene nokubhema kunye ne-Vitamin Depletion
Ukutshaya i-cigarette kukhulisa isizukulwana sama-radical ezamahala kwi-body engakwazi ukubeka umonakalo kwimizimba yesifo esenza izifo zisuka kwisifo senhliziyo zibe ngumhlaza. I-antioxidants ezifana ne-vitamin C kunye ne-vitamin E ziyinxalenye yesimiso sethu sokukhusela umzimba, esenza ukuthobela ama-radicals mahhala ngaphambi kokuba benze umonakalo. Ngokudabukisayo, la mavithamini aphelile nakubantu abavuthayo abavumela ukudibanisa okubi; ii-radicals ezingaphezulu kwamahhala kunye ne-antioxidants ezimbalwa zokulwa nazo.
Kubonakala ukuba imithombo yondlo ikhethwa ngaphezu kokuxhaswa, kunye nezifundo ezithile malunga nezongezelelo zombini iivithamini ezibonisa umphumo omncinci. Eyona ndlela ingcono ukuyeka ukutshaya ngokupheleleyo ukunciphisa kokubili i-radicals yamahhala eyenziwa emzimbeni wakho nokwandisa izinga lomzimba wakho we-antioxidants.
> Imithombo:
> Kasper, uDennis L .., u-Anthony S. Fauci, noStephen L .. Hauser. Iinqununu zeHarrison zeMithi yoPhakathi. ENew York: imfundo kaMc Graw Hill, 2015. Print.
> AmaZiko eNational Health. Ofisi yeZibonelelo zeZidlo. I-Vitamin C. Kuhlaziywe nge- 02/11/16. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/