Ii-Antioxidants "zingumlingo" ekuncedeni ukuphelisa iikhompawundi ezonakalisa iiseli. Nangona kunjalo, a uphando lwakutsha nje icebisa ukuba ngeyona nzuzo inkulu kuqeqesho lwamandla, ungangcono ukwenza ngaphandle kwabo. Kukho amawaka ezinto ezinokubangela uxinzelelo lwe-oxidative: i-toxins yendalo esingqongileyo, iingxaki zesigqi se-circadian, ukutshaya icuba, ukuphazamiseka kwengqondo okanye ngokweemvakalelo okungapheliyo, usulelo, kunye nokuhlala uhleli.
Iiradicals zasimahla zii-elektroni ezingahambelaniyo ezihamba emzimbeni wakho zikhangela iqabane. Ngokungathi yiTinder. Abanye uphando lwangaphambili baye baqaphela ukuba i-radicals yamahhala kunye ne-oxidation ebangelwayo iqhelekile ukuya kwinqanaba elithile, kodwa xa igcwele kakhulu, izifo ezingapheliyo kunye ne-degenerative (umhlaza, i-rheumatoid arthritis, kunye nokuphazamiseka kwe-autoimmune). Kwaye, ngokusengqiqweni, nawe uguga ngokukhawuleza.
Ngaba kufuneka Wongeze ngeeAntioxidants?
Imizimba yethu yenza i-antioxidants eninzi, kodwa unokwandisa loo mveliso ngokutya ukutya okuthile, ukudlala imidlalo, ukulala ngokwaneleyo, ukuzibandakanya kwimisebenzi yokunciphisa uxinzelelo, kunye nokuncedisa iivithamini C kunye no-E. Nangona kunjalo, olu phando lubonisa ukuba ukuba ujonge ukwandisa ubunzima bemisipha yakho, kunokwenzeka ukuba ufuna ukuyeka ukuxhaswa kwe-antioxidant.
Uphononongo lubandakanya abasetyhini abancinci abasempilweni abangama-33, abathi bazahlule baba ngamaqela amathathu: iqela lokulawula, enye indawo ye-placebo kunye neqela elithatha i-antioxidants (i-vitamin C kunye ne-E). Abo bathatha indawo ye-placebo kunye namavithamini bafumana inkqubo yoqeqesho lwamandla eeveki ezili-10, ngokuhlalutya ubunzima be-fat mass and muscle mass; ngelixa iqela lolawulo alizange lisebenzise konke konke.
Emva kwexesha le-10-iveki, abo baphakamisa iintsimbi kodwa abazange bathathe nayiphi na i-antioxidant supplements (iqela le-placebo) babone ukwanda kwemisipha kunye nokulahlekelwa kwamafutha. Baye bonyusa umsipha wabo obhityileyo ngeekhilogram nje ezi-1 kwaye baphulukana ne-3 yeekhilogram zamafutha.
Ngokwahlukileyo koko, abantu abongezelelekileyo nge-antioxidants akazange abe nalo naluphi na ulwando olubalulekileyo kwimisipha okanye ukunciphisa amanqatha, nangona ulandela isicwangciso soqeqesho olufanayo.
Mhlawumbi sifuna uxinzelelo lwe-oxidative ukwandisa amandla
Kufuneka kuthathelwe ingqalelo ukuba uphononongo lunemida yalo, kuba isampulu incinci kakhulu, kodwa iziphumo zendlela impembelelo yoxinzelelo lwe-oxidative inomdla kakhulu. Besisoloko sicinga ukuba olu xinzelelo luyingozi kumzimba wethu, kodwa kunokwenzeka ukuba siyalufuna ukufumana ukuqhubela phambili kuqeqesho lwamandla.
Xa uphakamisa iintsimbi, uvelisa uxinzelelo lwe-oxidative, kwaye ayisiyonto imbi. Oku kuyanceda izihlunu zisebenzisa iiprotheyini ngcono. Uxinzelelo lwe-oxidative oluveliswa kuqeqesho lobunzima lonyusa imiqondiso yeselula yeprotein synthesis. Ke ngoko, ukuba wehlisa uxinzelelo lwakho lwe-oxidative kakhulu ngokuthatha izongezo, awunakusebenzisa iiprotheyini ngokufanelekileyo. Kwaye sonke siyazi ukuba iprotheni kufuneka ifunxwe kakuhle ukuze izihlunu zilungiswe kwaye zikhule.
Nokuba usebenzisa isixa esichanekileyo seprotheyini, ukuba uthatha i-antioxidants, iprotheyini ayiyi kuba nefuthe elihle ekuzuzeni ubunzima bemisipha.
«Umyalezo ovela kolu phando ngowokuba, ukuba ungumntu omncinci kwaye usempilweni, kwaye ufuna ukuphucula ukubunjwa komzimba wakho ngokuphakamisa iintsimbi, kufuneka ugweme ukongeza ii-antioxidants ezifana ne-vitamin C kunye ne-E.utshilo umbhali wokufunda. Ngokucacileyo, ubudala kunye nohlobo lomthambo owenzayo lubaluleke kakhulu. Njengoko uneminyaka yobudala, uxinzelelo lwe-oxidative luyanda. Okufanayo kwenzeka kwi-high intensity, i-frequency ephezulu okanye i-high-time exercises. Kule meko, ukongezwa kunye ne-antioxidants kunokuba luncedo.