Tabbatar samun isasshen maganin antioxidants a cikin abincinku na iya zama kayan aiki mafi sauki da kuma mafi inganci da ke da yakin basasa. Antioxidant hakika ya kasance buzzword kwanan nan. Gano gaskiya akan yadda antioxidants ke yaki da cututtuka irin su bugun jini, cututtukan zuciya, da ciwon daji.
Mene ne Antioxidants?
Antioxidants suna faruwa ne na dabi'a na 'ya'yan itatuwa da kayan marmari.
Idan muka ci abinci irin su berries, barkono jan, da kwayoyi, ana amfani da antioxidants cikin jiki.
Antioxidants da Cutar Kariya
Nazarin Yaren mutanen Norwegian ya bi mutane 20,000 kuma ya gano cewa mutanen da suka ci abincin tare da abun ciki masu tarin yawa fiye da sau 27 a kowace wata suna da haɗari na kashi 20%. Har ila yau mahalarta sun samu ciwon cututtukan zuciya da ciwon daji.
Yadda za a samu antioxidants
Antioxidants sun kasance a cikin 'ya'yan itatuwa masu yawa, ciki har da alkama, berries, apples, mango, da kuma kiwi, don suna kawai kawai. Za a iya samun su a cikin kayan lambu da yawa, alal misali, barkono, dankali, yams, da artichokes. Yawancin lokaci, irin nauyin 'ya'yan itace da kayan marmari ne mafi kyau a cikin tsararruwar antioxidant fiye da shirye-shiryen dafa.
Abin sha'awa, wasu magunguna marasa amfani na antioxidants zasu iya taimakawa hana shanyewar jiki, irin su kofi , jan giya, da cakulan . Yawancin abincin da abincin da ake sarrafawa ba su ƙunshe da adadin antioxidants.
Samun ƙarin kariyar antioxidant
Hanya mafi kyau don samun antioxidants wani abinci ne wanda ya hada da 'ya'yan itatuwa da kayan marmari.
Duk da haka, ana nuna kariyar bitamin don taimaka wajen hana bugun jini. Vitamin A, C, da E suna da mahimmanci a cikin aikin antioxidant. Amma ya kamata a rika karbar karin kariyar shan magani tare da taka tsantsan saboda dashi akan bitamin yana da haɗari .
Yadda Antioxidants Kare Tsaron Daga Cutar
Antioxidants suna da tasiri mai zurfi na nazarin halittu da irin nau'in cututtuka mai cutarwa da ake kira radical kyauta. Tsarin antioxidants yana ba su damar yin amfani da radicals kyauta.
Don fahimtar abin da antioxidants ke yi a yau, yana taimakawa wajen fahimtar kadan game da radical free da kuma oxidative lalacewa. Hanyoyi masu tsari sune kwayoyin marasa ƙarfi sun samo asali ta hanyar sinadaran da ake kira oxyidation. Lokacin da muka nuna damuwa ko cikewar damuwa, zamu samar da yawa masu yawa kyauta. Cigarette hayaki, gurɓataccen abu, da kuma wasu sunadaran sunadarai sun nuna jikinmu ga toxin da ke haifar da samuwar yaduwar kwayoyin ta hanyar lalacewa.
Hanyoyi masu tsarke suna da ƙyama, kuma suna da nauyin yin gyaran kansu ta hanyar haɓaka jikin jiki na kusa, haifar da cututtuka irin su bugun jini, ciwon zuciya, da ciwon daji.
Duk da haka, antioxidants suna da karfin gaske kuma zasu iya tabbatar da yuwuwar yuwuwar yuwuwa kafin 'yanci masu kyauta suna da damar damawa jiki. Saboda haka, an samo antioxidants don magance sakamakon radical free da kuma gajiya mai kama da wutar lantarki. Wannan shine dalilin da ya sa aka ba da sunan antioxidants saboda suna fama da sakamakon lalacewar rashin lafiya!
Ta Yaya Dabbobin Antioxidants Ya Kare Mai Rushe?
Wani fashewa ya fara a cikin wani jirgin jini mara kyau ko saboda jini mai yatsun jini. Yana daukan shekaru don jinin su zama marasa lafiya. Antioxidants zasu iya gyaran ciki cikin lalata da jini, kuma mafi mahimmanci, zasu iya hana yatsuwan yadu daga zubar da jini a cikin farko.
Gwajin gwaji don gani idan yana da antioxidants
Ya zuwa yanzu, jarraba abinci don aikin maganin antioxidant babban aikin ne, yana buƙatar salo mai mahimmanci. Hanyar da masana kimiyya ke bincikar ikon da ke tattare da nau'in abinci a cikin dakin gwaje-gwaje ta hanyar yada kwayoyin jini a jikin wani irin abinci sannan kuma auna lafiyar jinin dan Adam.
Duk da yake yana da ban sha'awa, babu wata hanya ta aunawa ko yin kama da wannan tsari a gida!
Yaya yawancin antioxidants ya kamata in samu?
Binciken na yanzu yana gaya mana cewa mafi yawan antioxidants da ka samu, mafi kyau ga rigakafin bugun jini. Babu wata cuta da ke hade da abinci mai yawan antioxidant. Amma, ba su da dukkanin abubuwan gina jiki da ke jikin mu ya kamata mu kasance lafiya.
Saboda haka, yayinda kake kara yawan abincinku na antioxidant, yana da muhimmanci a ci abinci mai kyau, tare da mai mai lafiya da kuma isasshen furotin. Cincin 'ya'yan itace da kayan marmari kawai zai iya haifar da rashin lafiya. Tabbatar cewa kuna samun isasshen furotin daga legumes na takin ko kifi ko saran nama da ƙarfe mai yawa ta hanyar ganye ko nama mai jan yayin da kuke ƙara yawan cin abinci na antioxidant!
> Sources:
> Hanyar ganowar antioxidants wanda ya hana > cututtuka masu dangantaka > tsohuwar cututtuka: nazari mai ma'ana da ƙarfafawa akan nazarin binciken ɗan adam, Hoelzl C, Bichler J, Ferk F, Simic T, Nersesyan A, Elbling L, Ehrlich V, Chakraborty A , Knasmüller S, Jaridar Physiology da Pharmacology, Maris 2005
> Amfani da berries, 'ya'yan itatuwa da kayan marmari da kuma mace-mace tsakanin mazauna Norwegian 10,000 wadanda suka biyo bayan shekaru hudu, > Hiartaker > A, Knudsen MD, > Treti > S, Weiderpass E, Turai Journal of Nutrition, Yuni 2015
> Bincike na binciken kwayoyin halitta na kwayoyin dabino na kwayoyin dabbaccen kwayoyin halitta, kwayoyin halitta na fata da ke cikin kwakwalwar fata, da gwagwarmayar gwaji, Gopalan Y, Shuaib IL, Mapgosso E, > Anasari > MA, Abu Bakar MR, Wong JW, Khan NA, Liong WC, Sundram K , Ng BH, Karuthan C, Yuen KH, Stroke, Mayu 2014
> Cincin bitamin C, mai yaduwa da bitamin C da hadarin ciwon bugun jini: nazarin nazarin nazarin binciken, nazari, Chen GC, Lu DB, Pang Z, Liu QF, Jaridar American Association of Heart Association, Nuwamba 2013