Mukati
😉 Mhoroi mose! Ndinokutendai nekusarudza chinyorwa "Chii chiri mahara radicals" pane ino saiti!
Kuti munhu anokura sei uye chiyero chekuchinja chinoonekwa nenzira yemakwinya kana ganda rinosakara zvinoenderana nezvakawanda paari. Mararamiro ane hutano uye kutarisira kwakakodzera kunobatsira pakuchengetedza vechidiki. Kuchembera kunokonzerwa nezvinhu zvakawanda.
Imwe yacho ndeye mahara radicals. Vanogona kukuvadza masero, zvichiita kuti ganda rive rakashata pamwe chete nezvirwere zvakawanda. Zvisinei, unogona kudzora nhamba yavo uye kuderedza zvinokuvadza.
Mahara radicals: chii ichocho
Mahara radicals (oxidants) anotsanangurwa seasina kugadzikana uye anonyanya kuita zvinhu. Aya maatomu ane nhamba isina kukwana yemaerekitironi muganda rekunze. Vanoita nyore nyore nezvimwe zvinhu, vachida kutora maerekitironi avo kubva kumaatomu. Nenzira iyi, vanoparadza mamorekuru ane hutano, zvichikonzera kukuvara kweprotein kana lipid.
Ivo havangoiti chete pamusoro penzvimbo, asi vanogona kutokanganisa maitiro eDNA. Zvakakodzera kuyeuka kuti kuvapo chete kwemahara radicals hakuiti kutyisidzira; pane zvinopesana, zvakakosha kune ganda. Dambudziko riri mukuwedzeredza kwavo kunokonzerwa nezvikonzero zvinotevera:
- kusvibiswa kwemhepo;
- zvinokurudzira zvakadai sedoro, nicotine;
- kuvapo kwekunetseka;
- Mwaranzi yezuva.
Oxygen oxidants inopedza simba, pakati pezvimwe zvinhu, chimiro checollagen fibers uye kukurumidza kukwegura. Migumisiro yechiito chavo inogonawo kukuvadza utano. Izvi zvinobatsira mukukura kwezvirwere, zvinosanganisira atherosclerosis, kenza, cataract, zvirwere zveganda kana matambudziko emwoyo.
Zvikonzero zvekuchembera kwechiso muvakadzi
Kuchembera kweganda kunogona kukonzerwa nezvose zviri zviviri endogenous (mukati) uye exogenous (kunze) zvinhu. Iyo yekutanga inosanganisira genetic mamiriro, shanduko yehomoni yakaitika mumakore apfuura, uye chiito chemahara radicals.
Zvinhu zvekunze, zvakare, zvinosanganisira mamiriro ezvakatipoteredza senge dhigirii rekusvibiswa kwemhepo, mhedzisiro yemamiriro ekunze pane dermis (kusanganisira UV radiation) uye, semuenzaniso, kushushikana. Nokufamba kwemakore, kugadzirwa kwemuviri kwecollagen, elastin uye hyaluronic acid kunoderera. Ganda rinova rakapfava, risinganyanye elastic uye rakatsetseka.
Kuchembera kwedermis kunowanzo kutungamirira kumvura, iyo inokonzerwa nekuderera kwebasa rezvipembenene zve sebaceous uye kubudirira kwechisikigo lipid barrier yedermis muzviito zvayo zvekudzivirira.
Shanduko dzine chekuita nezera muganda hazvibvi pane kuda kwemunhu, asi zvakawanda zvinogona kuitwa kuitira kunonoka kuita uku. Antioxidants ndiyo yakanakisa neutralizer kune inokuvadza mhedzisiro yemahara radicals.
Ndezvipi zvekudya zvine antioxidants
Muchirevo chekuchengetwa kweganda, pane zvakawanda zvekutaura pamusoro pe oxidative stress. Iyo mamiriro umo chiyero pakati pemahara radicals uye antioxidants iyo yakasikwa inogarisana mumuviri inokanganiswa. MaAntioxidants anoumba kushomeka kweoxidant.
Chii chinoshandura? Nokudaro, vanorega kudyidzana nemamwe mamorekuru. Yemahara radical scavengers inoderedza mhedzisiro yadzo inokuvadza, inorwisa oxidative kusagadzikana uye kudzivirira maseru kubva mukukuvadzwa.
Zvakakodzera kuyeuka kuti kana munhu achirarama mararamiro anofumura muviri wake kune yakawandisa kugadzirwa kweoxidants (semuenzaniso, nekuda kwekusvuta, kushushikana nguva dzose), anofanira kuedza kuzvipa akawanda e antioxidants. Ndingavawana kupi?
Antioxidants inowanikwa mune zvakawanda zvekudya, semuenzaniso:
- bell mhiripiri, parsley, citrus michero, makabheji (vitamini C);
- gorosi uye oat bran, mazai, mbeu, buckwheat (ine selenium);
- mafuta omuorivhi uye sunflower, majiroji, hazelnuts, zviyo zvakakwana (vitamin E);
- makarotsi, makabheji, sipinachi, mapichisi, apricots (vit. A);
- nyama, mukaka, mazai, mhodzi dzenhanga, nyemba, sesame (ine zinc);
- zvinonhuwira: sinamoni, curry, marjoram, clove, safironi;
- zvinwiwa: green tea, waini tsvuku, cocoa, tomato juice.
Zvokudya zvakakodzera zvinofanira kutsigirwa nekutarisira, kushandiswa kwezvizoro zvechiso nemuviri, kupa ganda rine antioxidants kubva kunze. Mukuwedzera kune mavhitamini nemaminerari ataurwa pamusoro apa, zvakakodzera kutsvaga zvinhu zvakadai se:
- coenzyme Q10;
- melanin;
- alpha lipoic asidhi;
- ferulic acid;
- polyphenols (semuenzaniso flavonoids);
- resveratrol.
Vhitamini C inokurudzira kushanda kwevhitamini E, saka zvinokurudzirwa kuzvichengeta pamwechete.
Kuchengetwa kwakakodzera kweganda
Nomuzvarirwo, nezera, ganda rinowedzera uye rinowedzera flabby, uye makwinya anoonekwa pachiso. Asi nerubatsiro rwemararamiro ane utano, unogona kurebesa huduku uye kuderedza kukwegura. Kuzviita sei?
1. Iva nechokwadi chokuti pane kudzivirirwa kwezuva kwakakwana. Nyanzvi dzinokurudzira kushandisa zvizoro zvechiso nesefa yekudzivirira kwete muzhizha chete, asi gore rose.
Mwaranzi yezuva inokuvadza masero, zvichiita kuti pave nenzira inonzi photoaging. Kusvina muviri pasina kugara uchidzokorodza mushonga nesefa yakakwira zvakakwana kunomhanyisa kuchembera.
2. Zvokudya zvine utano! Kudya kwakadzikama uye hydration yakakodzera yemuviri ndiyo hwaro kwete chete kuchengetedza hutano, asiwo kune vechidiki.
Iwe unofanirwa kupa muviri wako nemapoka ezvokudya zvakasiyana-siyana izvo zvinogutsa zvido zvayo zvinovaka muviri. Dzivisa mafuta, zvokudya zvakakangwa uye shuga zvakavanzwa kwete mumaswiti chete, asiwo muzvinwiwa uye zvimwe zvekudya.
3. Usakanganwa kufamba! Kuita zvemuviri kune simba guru pakuchengetedza kusimba kwemuviri, kusimbisa kusadzivirirwa, slimming chimiro uye ganda mamiriro.
Kudzidzira muviri kunoderedza kushushikana, izvo zvinoderedza simba reganda rekudzivirira kubva kune zvinhu zvinokuvadza zvekunze. Inokurudzira kurasikirwa kwe collagen uye elastin, izvo zvakakosha kuti zvichengetedze uye zvakasimba.
4. Kanganwa nezvezvinokurudzira zvinokuvadza. Chiyero pakati pe antioxidants uye mahara radicals chinovhiringidzwa nezvinosimudzira senge nicotine kana doro. Ivo vanofanirwa kudziviswa kana kuwedzera kudyiwa kwe antioxidants nekuda kwekushandisa kwavo zvakanyanya.
5. Ipa muviri ne antioxidants! Nekubatsirwa kwezvimwe zvekudya uye zvemhando yezvizoro.
😉 Shamwari, kana waifarira chinyorwa, govana munharaunda. networks. Iva ane hutano uye akanaka!