Ukukhathala kuhlukaniswe ikakhulukazi ukukhathala kwezemidlalo nokukhathala okungapheli. Phakathi kwazo, ukuzivocavoca{1}}okubangelwa ukukhathala kuyinto yokwehla kwesikhashana ekusebenzeni komzimba okubangelwa ukuvivinya umzimba, okungancishiswa ngokufaka ama-amino acid, imithi yesiShayina Yendabuko noma ukudla okusebenzayo kwamavithamini. Ukukhathala okungamahlalakhona ngeke kuqedwe ngokwenezela imisebenzi yomzimba nokuphumula. Kuhambisana nobuhlungu bomphimbo, ikhanda elibuhlungu, ubuhlungu bemisipha namalunga, ukungakwazi ukugxilisa ingqondo nokulahlekelwa inkumbulo, nezinye izimpawu. Kwenzeka ngokuphindaphindiwe, ihlala isikhathi eside futhi inezinga eliphezulu lezifo. Imbangela yalesi sifo ayicacile, kodwa nakanjani ihlobene nokuzivocavoca umzimba.
Ijubane lempilo yesimanje liya ngokusheshisa futhi ngokushesha. Eminyakeni yamuva, ukukhathala kwabantu kuyaqhubeka kwanda. Isisekelo sabantu sokuzivocavoca{2}}okubangelwa ukukhathala sikhulu, futhi izehlakalo ze-chronic fatigue syndrome zikhula kancane kancane. Ngakho-ke, kubaluleke kakhulu ukukhulula ukukhathala kokuzivocavoca ngesikhathi futhi unake ukwelashwa kokudla kanye nokunakekelwa kwezempilo ukuvimbela isifo sokukhathala okungapheli. Leli phepha libika ukuhlaziywa kokudla okusebenzayo ukuze kunciphise ukukhathala kokuzivocavoca, ukuze kuhlaziywe izici nezinzuzo zokudla okusebenzayo futhi kuthuthukiswe izinga lempilo yabantu.
01 Uhlolojikelele Lokukhathala
Ukukhathala kusho ukunikezwa komsebenzi womzimba ongenele noma ophazamisekile, kanye nokwehluleka ukunakekela noma ukuzuza ukuqina okubikezelwe. Le ncazelo yavezwa izazi ze-biochemistry yezemidlalo eNgqungqutheleni yamazwe ngamazwe ye-Sports Biochemistry (Iseshini yesi-5) ngo-1982.
Kuze kube manje, kunemibono eyahlukene mayelana nendlela yokuzivivinya{0}}okubangelwa ukukhathala, futhi ayikho ithiyori ecacile nenembile yokuqinisekisa imbangela yokuzivocavoca{1}}okubangelwa ukukhathala. Njengamanje, kunezinkolelo-mbono eziyinhloko eziyisishiyagalolunye, okuyithiyori ye-radical yamahhala, ithiyori yokuguquguquka, ithiyori yokuvimbela i-ion, ithiyori ye-ion metabolism, ithiyori ye-immune function disorder, ithiyori ye-endocrine mediation disorder, ithiyori yokuqoqwa kwe-metabolite kanye nethiyori yokuncipha kwamandla. Ukukhathala empeleni kuwukusabela okuvikelayo komzimba, kuphela emzimbeni kusebenza ukwehluleka ngokweqile kanye{4}}nokubeka impilo engcupheni, ukuze kukhumbuze abasubathi noma izisebenzi ukuthi zehlise ukuqina nokuqina komsebenzi ukuze kuvinjelwe ukulimala komzimba.
02 Ukuhlaziywa kokudla{1}}okuqeda ukukhathala
2.1 Amavithamini
Ama-radicals amahhala angahlatshwa amasistimu e-enzymatic kanye -nowokwenza ama-enzymatic emzimbeni. Kuhlelo lwe-enzyme, i-GPX (glutathione hydroenzyme) ingasusa i-lipid peroxides, i-SOD (superoxide dismutase) ingakwazi ukususa amaqembu e-peroxide nama-superoxide radicals, kanti i-CAT (catalase) ingakwazi ukususa i-hydrogen peroxide. Amasistimu okungewona-ama-enzyme afaka i-coenzyme Q, i-glutathione encishisiwe, -i-carotene, i-vitamin C, ne-vitamin E, njll.
Izinhlobonhlobo zama-antioxidants kumaseli wezitho zomzimba zigcinwa ezingeni elilinganiselwe, elikhiqiza ingcindezi ehlukahlukene ye-oxidative emzimbeni futhi isuse ngesikhathi esifanele ama-macromolecules njengama-radicals wamahhala, amaprotheni, ama-ribozymes nama-lipids avikelayo ukuze umzimba ukhululeke ekuhlaselweni kwama-radicals mahhala, okuyindlela ebalulekile emzimbeni. Ngakho-ke, izithasiselo zamavithamini zomzimba zinganciphisa ngempumelelo ukukhathala.
Uvithamini E, uvithamini C, uvithamini A kanye nomndeni kavithamini B amavithamini avamile anemisebenzi evimbela-ukukhathala.
Phakathi kwazo, i-vitamin E iyi-antioxidant, engakwazi ukusebenza kulwelwesi lweseli kanye ne-subcellular membranes ukuvimbela i-oxidation yama-unsaturated fatty acids ngama-radicals mahhala ku-biofilms.
I-Vitamin C ayinikezi nje kuphela i-hydrogen emzimbeni kodwa futhi isiza umzimba ukuthi ukhiphe ama-radicals mahhala futhi uguqule i-glutathione ene-oxidized ibe i-glutathione encishisiwe, enomphumela we-ascorbic acid encishisiwe.
I-Vitamin A ingathuthukisa isimo somzimba we-antioxidant, futhi ingavimbela isizukulwane sama-radicals angenawo umoya-mpilo ngesikhathi sokuzivocavoca, ukunciphisa ukulimala kokucindezeleka okwenziwe nge-oxidative, ukubambezela ukuzwa komzimba wokukhathala, ukuthuthukisa ikhono lokuzivocavoca umzimba;
Kokubili uvithamini B1 kanye ne-vitamin B2 kunemiphumela evimbela{2}}ukukhathala. Uma i-vitamin B1 ishoda, umzimba uzoqongelela inani elikhulu le-lactic acid ne-pyruvate. I-Vitamin B2 emzimbeni ingabamba iqhaza ekuphenduleni kwe-REDOX nasekukhiqizeni amandla njenge-coenzyme kumjikelezo we-trihydroxyacid.
2.2 amino acid
Ukuntuleka kwe-amino acid kuzoholela ekuntulekeni kwezinto zokusetshenziswa zokuhlanganiswa kwama-antioxidants kanye nama-enzyme e-antioxidant, bese kwanda ama-radicals mahhala, futhi ekugcineni inqubo ye-metabolic kuzoba nenani elikhulu lempahla ethwala impahla ebangelwa ukuphazamiseka kwe-metabolic noma ukukhathala komzimba.
Okufana ne-lipid oxidation i-mitochondrial oxidation ye-carnitine njengomthwali wama-fatty acids. I-Carnitine ikhiqizwa ikakhulukazi ngesikhathi se-methionine ne-lysine. Ingakhuthaza ukufakwa kwe-oxidation yama-amino acid ochungechungeni lwegatsha le-diketoic acid futhi isuse amafutha amaningi e-acyl CoA.
Ukuchama ngenkathi ukhathele kukhipha inani elikhulu le-botox futhi kunciphisa kakhulu amandla omzimba okukhipha ama-fatty acids, okuholela ekukhathaleni. Ngakho-ke, ukwengeza ama-amino acid emzimbeni kungaqeda ngokuphumelelayo umuzwa wokukhathala.
2.3 Landelela izakhi
I-trace element magnesium itholakala ekudleni okuhlukahlukene, njengezinhlanzi, inyama, izithelo (iningi), imifino eluhlaza, nophizi.
Uma abantu ukudla okuyingxenye, ukudla okukhethiwe, bengathandi inyama yenhlanzi, bathande uhlobo oluthile lwesithelo, inyama, noma bengavamile ukudla izithelo, imifino eluhlaza, kuzovela ukuntula kwe-magnesium, okuholela ekukhathaleni. Ngakho-ke, isengezo se-magnesium sibaluleke kakhulu kubantu abadla ngokwengxenye.
2.4 amaprotheni
Amaprotheni ayingxenye ebalulekile yokudla okusebenzayo kanye nomthombo obalulekile wokudla okunomsoco emzimbeni womuntu. Uma iphrotheni isilahlekile, izothinta ukulawulwa kokuphila komzimba futhi ibangele ukukhathala.
Ukudla okuqukethe amaprotheni kungaphezulu, uma inhlanzi, izimfanzi, amaqanda, ubisi, inyama yenkukhu nenyama yezilwane ilinda amaprotheni ezilwane, ubhontshisi, ubhontshisi wesoya, ubhontshisi omkhulu oluhlaza nobhontshisi omnyama ulinda amaprotheni esitshalo semidumba, imbewu kaphayini, imbewu yesesame, i-walnut, imbewu yemelon kanye ne-alimondi ilinda iphrotheni yesitshalo esinezithelo ezomile.
2.5 isigaba semithi yendabuko yamaShayina
Kunamakhambi amaningi aqeda-ukukhathala emithini Yendabuko YamaShayina, njenge-Epimedium, impova, iqabunga le-ginkgo, inhlaba, i-gynostemma pentaphylla, ne-Rhodiola.
I-Epimedium iqukethe inani elikhulu le-MDA elingakhuphula UMSEBENZI WE-SOD kumaseli abomvu egazi. Impova iqukethe ama-amino acid, amaprotheni, izakhi zokulandelela, amavithamini nezinye izakhamzimba ziningi kakhulu. Amaqabunga e-Ginkgo biloba aqukethe i-diterpene lactone kanye ne-flavonoid glycosides, engasusa ama-radicals mahhala, ithuthukise ukubekezelelana kwe-hypoxia futhi ithuthukise i-cardio{2}}metabolism yobuchopho. I-Aloe iqukethe ama-flavonoids e-antioxidant, izinhlobonhlobo zama-amino acid, amavithamini, umthamo oqinile we-antioxidant; I-Gynostemma pentaphylla inemiphumela eminingi yemithi, kuhlanganise nama-saponins aphelele angathuthukisa i-radical metabolism yamahhala futhi alibazise ukukhathala. I-Rhodiola iqukethe i-muscle glycogen, engathuthukisa ikhono lomzimba lokukwazi ukumelana ne-hypoxia.
