Kunyatsotarisa tsvakurudzo pamusoro pe antioxidant uye mavitamini ekuwedzera
Famba mumusika wekambani yekudya kana pharmacy, uye iwe unogona kuona antioxidant uye vitamini kuwedzera mararamiro ehutano hwehutano. Izvi zviziviso zvinowedzera chivimbo chekuti vazhinji vedu vane antioxidant uye mavitriyamu ezvibhedheni akanaka kune utano hwedu. Pamusoro pechiratidzo, izvi zvinoratidzika zvine musoro. Shure kwezvose, kudya kunopera mu antioxidants uye mavhithamini (funga gorozi, miriwo mashizha nemichero ine mavara) yakaratidzwa kuvhara zvirwere zvemoyo uye mamwe marudzi ekenza.
Zvisinei, kutsvakurudza kunoratidza kuti vitamini uye antioxidant zvinowedzera mune vanhu vasina kushaya simba kwehutano hazvina hutano hwekudzivirira hunopedza. Mune mamwe mazwi, kana iwe uine hutano usina vitamini kana uwandu hwemaminerari, antioxidant uye mavitamini ekuwedzera zvinogona kuita zvishoma kunze kwemari yemari.
Chii Chinonzi Antioxidants?
Antioxidants mavitamini akaita sa vitamin E , vitamini C, uye beta-carotene inodzivirira masero emuviri kurwisana nekushungurudzika kwehupombwe kana kukuvadzwa kunokonzerwa nehuwandu hwemasimba. Radicals yakasununguka inonyanya kugadzirisa mamolekemu iyo inopoteredza nemhando dzakasiyana-siyana dzemagetsi semasero membrane, nucleic acids, uye plasma lipoproteins. Radicals yakasununguka inobudiswa nemitumbi yedu panguva yakakwana yemasabolism. Apo radicals vakasununguka vanobatana ne antioxidants, vanova vakagadzikana uye vanokonzera kusava nekukuvara.
Itai Zvigadzirwa Zvebasa?
Muna 2013, US Preventive Services Task Force (USPSTF) yakabudisa migumisiro kubva pakubvunzurudza kana vitamini nemamineral supplement (kusanganisira multivitamin supplement) zvinodzivirira kenza uye mwoyo yevashuga kune vanhu vasina utano hwakakwana.
Vatsvakurudzi vakaongorora zvidzidzo makumi maviri nemakumi maviri (maseri makumi maviri nemaviri, akaongororwa uye akaongororwa) uye haana kuwana humwe uchapupu hwokuti zvipembenene zvakadaro zvinobatsira kudzivirira chirwere chemwoyo, kenza uye zvimwe zvinokonzera rufu. Uyezve, vanotsvakurudza vakawana kuti beta-carotene supplementation inogona kuwedzera mungozi wekenza yemapapu!
Nyaya, apo mitsva inobva kuUSPSTF yekuratidzira isingabatsiri mavitamin E ekuwedzera, imwe yongororo yakaratidza kuti vitamini E inomutsa kufa (rufu).
Mukuona kwezvavakawana, USPSTF yakapfuurira mberi uye yakakurudzirwa kurwisana ("grade D") iko kushandisa vitamin E kana beta-carotene zvinowedzera kuitira kuti kudzivirira kenza, mwoyo yezvirwere nezvimwe zvakadaro. Zvisinei, nokuti zvishomanana zvidzidzo zvepamusoro zvinongorodza zvinodzivirira zvevamwe mavitamini supplement and multivitamins, USPSTF yakamira pfupi kukurudzira kushandiswa kwavo zvakananga uye panzvimbo iyo yakanyorera uchapupu sehuwandu hwekuita mazano.
Mupfungwa yakazara, USPSTF inoratidzira kuti hapana kubatsirwa kubva pakuwedzera kwekuwedzera kwevhitamini nemaminera kune avo vane hutano (kwete kukwana mune zvinovaka) ndeimwe yezviongorori zvakadaro. Semuenzaniso, meta-analysis yakaitwa nevaKorea vatsvakurudzi vakaratidza kuti antioxidants nemamwe michina yakakundikana kudzivirira chirwere chemwoyo. Mamwe maitiro ekupedzisira ekutsvaga akaonesa kuti michero inowedzera haibatsiri kudzivisa kenza kana.
Pasi Pasi
Nokudaro, pasinei nekuva nemanzwisisiro mumashandisirwo emagetsi, mumagariro ekurapa, vitamini uye antioxidant zvipembenene hazvina zvishoma kudzivirira zvirwere kune avo vasina kushaiwa kwekudya.
Vatsvakurudzi vanoratidza kuti chikonzero nei munhu achiwedzera zvisingakwanisi kuita nokuti miviri yedu ye physologic yakaoma - yakaoma zvikuru kuti inokanganiswa neine vitamini imwe chete kana kusanganiswa mavhitamini mashomanana. Iyi pfungwa inotsigirwa nehuwandu hwehuwandu hunobva kune miedzo inosanganisira physiologic doses ye multivitamines ine mazamu akawanda akaonesa kenza yakaderera muvanhu (asi kwete vakadzi).
Kunze kwezvidzidzo zve vitamini E uye beta-carotene supplementation kuvanhu vane hutano, zvizhinji zvekutsvakurudza kwakaitwa kuongororwa kwehutano hwehutano hwevhitamine hazvina kukwana. Kunyange zvakadaro, kutorwa pamwe chete, zviri pachena kumunhu anocherechedza anongwarira kuti kuwedzera kunoita zvishomanana kudzivirira chirwere chemwoyo nekenza.
Saka, kana iwe uine hutano uye usina uremu hwekudya, tapota ponesa mari yako uye usatenga zvigadzirwa zvakadaro. Pane kudaro, ramba uchingodya kudya kwakakwana kunobereka michero nemiriwo ine mashizha.
> Sources:
> Bender DA. Chitsauko 45. Mahara anokonzera uye Antioxidant Nutrients. Mu: Murray RK, Bender DA, Botham KM, Kennelly PJ, Rodwell VW, Weil P. eds. Harper's Illustrated Biochemistry, 29e . New York, NY: McGraw-Hill; 2012.
> Frontmann, SP. "Vitamin uye Mineral Supplements muChitamende Kudzivirira Kwezvirwere Zvomumuviri uye Kanzera: Anokugadziridzwa Kwakarongeka Uchapupu hweUnited States Preventive Services Task Force". Annals of Internal Medicine, 2013.
> Myung, SK. "Kubudirira kweViamamini uye Antioxidant Zvimwe Zvokudzivirira Mukudzivirira Kwezvirwere Zvepfungwa: Ongororo Yakarongeka uye Meta-Kuongorora kweRandomized Controled Trials." BMJ, 2013.