Spermidine, gulu lachilengedwe, lalandira chidwi kwambiri chifukwa cha kuthekera kwake kupangitsa autophagy, yomwe ingathandize maselo kuchotsa mapuloteni owopsa ndi zinyalala zama cell, potero kulimbikitsa kukonzanso kwa maselo ndikulimbikitsa thanzi labwino. M'nkhaniyi Muchitsogozo chathu chokwanira cha spermidine, tiyeni tiwone mwatsatanetsatane kugwirizana pakati pa spermidine ndi thanzi lathu!
Kotero, spermidine ndi chiyani? Kuchokera ku liwu lachi Greek "sperma", kutanthauza mbewu, spermidine imapezeka kwambiri muzomera monga soya, nandolo, bowa ndi mbewu zonse. Amapezekanso mu tchizi zakale zomwe zakhala nazo kupesa ndi kukalamba zomwe zimapangitsa kuti ma spermidine achuluke.
Spermidine ndi aliphatic polyamine. Spermidine synthase (SPDS) imathandizira mapangidwe ake kuchokera ku putrescine. Ndi kalambulabwalo wa ma polyamines ena monga spermine ndi structural isomer pyrospermine.
Monga polyamine yochitika mwachilengedwe, spermidine imagwira ntchito yofunikira pama cell osiyanasiyana. Zimapezeka mu zamoyo zonse kuchokera ku mabakiteriya kupita ku zomera ndi zinyama, ndipo zimakhala zambiri m'maselo aumunthu.
Kupeza milingo yokwanira ya spermidine kudzera muzakudya zokha ndizovuta. M'zaka zaposachedwa, kafukufuku wokhudzana ndi mankhwalawa adapangitsa kuti pakhale mankhwala opangira ma spermidine. Zowonjezera izi zimapereka njira yabwino komanso yodalirika yowonetsetsa kuti ma spermidine amadya mokwanira, makamaka kwa iwo omwe sangakhale ndi mwayi wopeza zakudya zokhala ndi spermidine.
1. Kupititsa patsogolo luso la autophagy
Autophagy ndi njira yomwe imachotsa ma cell owonongeka kapena osafunikira ndipo ndiyofunikira kuti ma cell azikhala ndi thanzi komanso magwiridwe antchito.
Spermidine yapezeka kuti imathandizira autophagy, kulimbikitsa kuchotsedwa kwa zinthu zovulaza ndikuwongolera kukhulupirika kwa ma cell. Izi nazonso zakhala zikugwirizana ndi kuchepetsedwa kwa chiwopsezo cha matenda okhudzana ndi ukalamba, monga matenda a neurodegenerative ndi mitundu ina ya khansa.
2. Ali ndi mphamvu yoteteza mtima.
Kafukufuku wambiri wasonyeza kuti spermidine ingathandize kuchepetsa kuthamanga kwa magazi, kuchepetsa chiopsezo cha matenda a mtima, komanso kukonza thanzi la mtima.
Spermidine imachita izi poletsa kuchuluka kwa mafuta m'mitsempha yamagazi, kuchepetsa kutupa komanso kulimbikitsa kusinthika kwa maselo amtima owonongeka. Mwa kuphatikiza spermidine m'zakudya zathu, tingadziteteze ku matenda okhudzana ndi mtima.
3. Amawonetsa kulonjeza pakulimbikitsa thanzi laubongo.
Ukalamba nthawi zambiri umagwirizana ndi kuchepa kwa chidziwitso, zomwe zimayambitsa matenda monga dementia ndi matenda a Alzheimer's.
Komabe, spermidine idapezeka kuti ithana ndi izi poteteza ma neuron kupsinjika kwa okosijeni ndikuwongolera moyo wawo wonse.
Kafukufuku wa zinyama awonetsanso kuti kuphatikizika ndi spermidine kumatha kuchedwetsa kuchepa kwa kukumbukira ndi kuphunzira. Choncho, kugwiritsa ntchito mphamvu za spermidine kungapangitse njira zatsopano zopewera ndi njira zothandizira matenda a neurodegenerative.
M'munsimu muli zakudya zowonjezera za spermidine zomwe mungafune kuziwonjezera pazakudya zanu kuti muwonjezere kudya kwa spermidine.
1. Kamera ya Tirigu
Lili ndi zambiri za spermidine. Nthawi zambiri amagwiritsidwa ntchito ngati chowonjezera mu phala kapena yogurt, kuwonjezera kachilombo ka tirigu pazakudya zanu zam'mawa ndi njira yosavuta yopezera phindu la spermidine.
2. Soya
Sikuti soya ndi chisankho chabwino kwambiri cha mapuloteni a masamba, komanso ali ndi ma spermidine ambiri. Kubweretsa mankhwala a soya monga tofu, tempeh kapena edamame muzakudya zanu ndi njira yabwino kwambiri yowonjezerera kudya kwanu kopindulitsa.
3. Bowa
Shiitake, bowa wa portobello, ndi bowa wa oyster ndizolemera kwambiri pagululi. Zosakaniza zosunthikazi zitha kugwiritsidwa ntchito m'zakudya zosiyanasiyana kuchokera ku zokometsera mpaka ku supu, zomwe zimapereka njira yokoma komanso yopatsa thanzi kuti muwonjezere kumwa kwa spermidine.
4. Zina
Zakudya zina zokhala ndi ma spermidine ndi nyemba monga mphodza, nandolo ndi nandolo zobiriwira, ndi zipatso zina monga manyumwa, malalanje ndi mapeyala. Mwa kuphatikiza zakudya izi muzakudya zanu, mutha kukulitsa kudya kwanu kwa spermidine ndikukhala ndi zotsatira zolimbikitsa thanzi.
Ngakhale kuti kafukufuku wa spermidine akupitirirabe, zotsatira zoyamba zikulonjeza. Ndikoyenera kudziwa kuti milingo ya spermidine imatha kusiyanasiyana kutengera zinthu monga kukonza chakudya, kucha, komanso kuphika. Chifukwa chake, kuti muwonjezere kudya, tikulimbikitsidwa kuti muzidya zakudya izi m'mitundu yawo yatsopano komanso yosasinthidwa.
Anthu ambiri samamvetsetsa bwino za kusiyana pakati pa kupeza spermidine kuchokera ku chakudya kapena kugwiritsa ntchito spermidine supplements mwachindunji, tiyeni tione kusiyana pamodzi!
1. Zowonjezera zimapereka njira yabwino yowonjezerera milingo ya spermidine, makamaka kwa iwo omwe amavutika kuti apeze zokwanira kudzera muzakudya zawo zanthawi zonse. Zowonjezera za Spermidine nthawi zambiri zimachokera kuzinthu zachilengedwe ndipo zimabwera m'njira zosiyanasiyana, monga makapisozi kapena ufa. Zowonjezera izi zimadutsa njira yoyika umuna, zomwe zimapangitsa kuti zikhale zosavuta kupeza Mlingo wapamwamba kuposa chakudya chokha.
2. Mukadya zakudya zokhala ndi spermidine, mumapindula ndi mgwirizano wazakudya zina zomwe zimapezeka muzakudya, zomwe zimawonjezera kuyamwa kwake komanso thanzi labwino. Komanso, zakudya zopatsa thanzi nthawi zambiri zimapereka ma spermidine ochepa poyerekeza ndi zowonjezera, koma zimakhala zopindulitsa.
3. Chowonjezeracho chimapereka mlingo wapamwamba komanso wovomerezeka wa spermidine, kulola njira yowonjezereka yokhudzana ndi zosowa za munthu aliyense. Izi ndizopindulitsa makamaka kwa anthu omwe akufunafuna thanzi labwino la spermidine kapena anthu omwe amaletsa kudya zakudya zina zokhala ndi ma spermidine chifukwa choletsa zakudya.
Kusankha kupeza spermidine kuchokera ku chakudya kapena zowonjezera zimatengera zomwe amakonda komanso momwe zinthu zilili. Kwa anthu ambiri, zakudya zopatsa thanzi zomwe zimaphatikizapo zakudya zokhala ndi spermidine ziyenera kupereka milingo yokwanira yamagulu opindulitsawa. Komabe, kwa iwo omwe akufuna kuchulukirachulukira kapena omwe akukumana ndi zoletsa zakudya, zowonjezera zitha kukhala zowonjezera.
Kuzindikira mlingo woyenera wa spermidine kumadalira zinthu zambiri, kuphatikizapo zaka, thanzi labwino, ndi zotsatira zomwe mukufuna.
Pakadali pano, palibe chovomerezeka chatsiku ndi tsiku (RDI) cha spermidine. Kafukufuku akuwonetsa zopindulitsa pa Mlingo wa 1 mpaka 10 mg patsiku. Komabe, zimalimbikitsidwa nthawi zonse kukaonana ndi dokotala musanaphatikizepo umuna muzochita zanu zatsiku ndi tsiku.
Zakudya zachilengedwe zimapereka spermidine ndipo zitha kukhala zowonjezera pazakudya zanu. Zakudya zonga majeremusi a tirigu, zipatso zina (manyumwa, mphesa, ndi malalanje), tchizi, soya, bowa, ngakhalenso vinyo wokalamba zimakhala ndi maspermidine ambiri. Kuphatikizira zakudya izi muzakudya zopatsa thanzi kungathandize kukulitsa ma spermidine mwachilengedwe.
Zowonjezera ndizosankhanso kwa iwo omwe akufuna kudya kowonjezera kwa spermidine. Spermidine zowonjezera zimabwera m'njira zosiyanasiyana, kuphatikizapo makapisozi ndi ufa. Zowonjezera zapamwamba ziyenera kubwera kuchokera kwa opanga odalirika omwe amatsatira malamulo okhwima oyendetsera khalidwe.
Mukayamba spermidine supplementation, tikulimbikitsidwa kuti tiyambe ndi mlingo wochepa. Kuyambira pafupifupi 1 mg patsiku ndikuwonjezera pang'onopang'ono mlingo kwa milungu ingapo kungathandize kupewa zotsatirapo.
Ngakhale kuti spermidine ikuwoneka kuti imakhala yotetezeka komanso yolekerera, anthu ena amatha kukhala ndi zotsatira zochepa za m'mimba monga kuphulika kapena kukhumudwa m'mimba pamene adawonjezeredwa ndi spermidine. Ngati zizindikirozi zikupitilira kapena kuipiraipira, dokotala ayenera kufunsa.
Q: Zimatenga nthawi yayitali bwanji kuti spermidine igwire ntchito?
A: Nthawi yomwe spermidine imafunika kuti igwire ntchito ndikupanga zotsatira zowonekera zikhoza kusiyanasiyana malinga ndi zinthu zingapo, kuphatikizapo zaka za munthu, thanzi lake lonse, mlingo, ndi nthawi ya supplementation. Kawirikawiri, kupitirizabe spermidine supplementation kungafunike kwa milungu ingapo kapena miyezi ingapo munthu asanayambe kuona kusintha kwakukulu.
Chodzikanira: Nkhaniyi ndi yongofuna kudziwa zambiri ndipo siyenera kutengedwa ngati upangiri wachipatala. Nthawi zonse funsani akatswiri azachipatala musanagwiritse ntchito zowonjezera kapena kusintha dongosolo lanu lazaumoyo.
Nthawi yotumiza: Jun-28-2023
