Bayanai masu rauni shine kwayoyin da ba su da tushe da ke samarwa lokacin da jikinka ya rushe abinci, ko yayin da jikinka ke nunawa ga radiation ko gurbatawa (kamar hayaki taba).
Yayinda jiki yana samar da kyauta ta yau da kullum don yaduwar abinci da juya shi zuwa makamashi (wanda aka sani da adenosine triphosphate, ko ATP), ƙaddamar da radicals free zai iya haifar da gajiya mai ƙyama , wani tsarin lalacewa da aka sani don cutar da wasu kwayoyin halitta kamar su cell membranes, DNA, da sunadarai.
Free Radicals da cuta
An gano magungunan yaduwar cutar da kuma maganin cututtuka a cikin ci gaba da cututtuka masu yawa, ciki har da waɗannan abubuwa masu zuwa:
- Age-related macular degeneration
- Alzheimer ta cutar
- Ciwon daji
- Glaucoma
- Ciwon zuciya
- Kwayar Parkinson
- Rheumatoid arthritis
Matsayi na Antioxidants
Antioxidants su ne mahaukaci da aka samo a cikin abinci da kuma samarwa cikin jiki. Suna da ikon da za su kawar da kwayoyin halitta kyauta kuma su kare kwayoyinmu daga lalacewa daga gajiya mai ƙwayar cuta. Misalan antioxidants sun hada da:
- Beta-carotene
- Coenzyme Q10
- Lipoic acid
- Lutein
- Lycopene
- Resveratrol
- Selenium
- Vitamin C
- Vitamin E
Samun kayan abinci mai ban sha'awa na farko
Duk da yake yana iya zama mai jaraba don bunkasa amfani da antioxidants, a halin yanzu ba cikakke shaida ba don nuna cewa shan antioxidant kari zai iya hana cutar. A gaskiya ma, wasu bincike sun nuna cewa cinye antioxidants a manyan asara-musamman beta-carotene da karin bitamin E - yana iya cutar da lafiyar jiki.
Abin da ya fi haka, Cibiyar Kasa ta Kasa ta Kasuwanci da Harkokin Kiyaye ta lura da cewa maganin antioxidants da aka samo a wasu kariya bazai bayar da irin wannan amfanin kamar antioxidants da ke samuwa a cikin abinci ba. Gurasar abinci ta ƙunshi nau'o'in abubuwan gina jiki waɗanda zasu iya samun matsayi daban-daban amma aiki tare don tallafawa kiwon lafiya.
Don bunkasa amfanin ku na kayan abinci mai ciwo da antioxidant, ya fita don 'ya'yan itatuwa da kayan marmari masu launi. Kwayoyin da ke cikin wadannan abinci suna da alamun antioxidant wanda zai iya dakatar da aiwatar da enzyme a cikin ƙonewa.
Red: Tumatir, kankana, ruwan hoda mai ruwan hoda, barkono mai kararrawa, ja apples, cranberries, cherries, raspberries, da rumman.
Orange / Yellow: Karas, mai dadi mai dankali, mango, kabewa, squash, almuran, nectarines, papaya, peaches, da launin rawaya ko launin fata.
Green / Yellow: Avocado, barkono mai launin kararrawa, launin collard, Kale, alayyafo, kokwamba, kiwi, koren wake, zucchini, broccoli, ruwan wutan lantarki, chardan Swiss, bok choy, da artichokes.
White: Tafarnuwa, namomin kaza, albasa, leeks, pears, da Ginger.
M: Blueberries, blackberries, eggplant, jan ko m inabi, plums, Figs, da kuma prunes.
Ka yi kokarin gwada zuwan na zucchini ko spaghetti squash na yau da kullum taliya ko noodles, dankalin turawa dankalin turawa, domin dankalin turawa, ko yada avocado a kan multastrain toast maimakon man shanu ko margarine. Kayan lambu irin su kale ko alayyafo za'a iya juyayi ko kara da su.
Don ƙarin taimako wajen magance yaduwar kwayoyin halitta, zaku iya la'akari da karuwar amfanin ku na abubuwa masu magungunan antioxidant irin su shayi (baki, kore, farin, ko oolong), koko, namomin kaza (kamar reishi ko maitake), acai, ko goji berries .
Abinci kamar wheatgrass, tart cherries, chokeberries , da kuma ganye kayan yaji irin su turmeric da kirfa iya aiki a matsayin antioxidants.
Sources:
Cibiyar Cancer ta Kasa. Antioxidants da Cancer Rigakafin: Fact Sheet. Yuli 2004.
Cibiyar Kasa ta Cibiyar Nazarin Magunguna da Sauya. "Maganin Antioxidant na Lafiya: Gabatarwa". Rubucewar NCCAM A'a. D450. Mayu 2010.
Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani ta likita mai lasisi. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.