Spermidine, mankhwala achilengedwe, atchuka kwambiri chifukwa cha mphamvu yake yoyambitsa autophagy, yomwe ingathandize maselo kuchotsa mapuloteni owopsa ndi zinyalala zamaselo, motero kulimbikitsa kukonzanso kwa maselo ndikuwonjezera thanzi lonse. Munkhaniyi, Mu bukhu lathu lonse la spermidine, tiyeni tiwone bwino kulumikizana pakati pa spermidine ndi thanzi lathu!
Kodi spermidine ndi chiyani? Dzina lakuti spermidine, lomwe limachokera ku liwu lachi Greek lakuti "sperma", lomwe limatanthauza mbewu, limapezeka kwambiri m'zomera monga soya, nandolo, bowa ndi tirigu wonse. Limapezekanso mu tchizi chokalamba chomwe chakhala chikuwiritsa ndi kukalamba zomwe zimapangitsa kuti spermidine ikhale yambiri.
Spermidine ndi polyamine ya aliphatic. Spermidine synthase (SPDS) imayambitsa kupangika kwake kuchokera ku putrescine. Ndi chiyambi cha polyamines zina monga spermine ndi isomer pyrospermine yake yomangika.
Monga polyamine yopezeka mwachilengedwe, spermidine imagwira ntchito yofunika kwambiri pa ntchito zosiyanasiyana za maselo. Imapezeka m'zamoyo zonse kuyambira mabakiteriya mpaka zomera ndi nyama, ndipo imapezeka kwambiri m'maselo a anthu.
Kupeza spermidine yokwanira kudzera mu zakudya zokha n'kovuta. M'zaka zaposachedwapa, kafukufuku wokhudza mankhwala achilengedwe awa wapangitsa kuti pakhale zowonjezera za spermidine. Zowonjezera izi zimapereka njira yosavuta komanso yodalirika yotsimikizira kuti spermidine imadyedwa mokwanira, makamaka kwa iwo omwe sangakhale ndi mwayi wopeza zakudya zokhala ndi spermidine.
1Kulimbitsa luso la autophagy
Autophagy ndi njira yomwe imayang'anira kuchotsa zinthu zowonongeka kapena zosafunikira m'maselo ndipo ndi yofunika kwambiri kuti maselo azikhala ndi thanzi labwino komanso kugwira ntchito bwino.
Spermidine yapezeka kuti imalimbikitsa autophagy, kupititsa patsogolo kuchotsa zinthu zovulaza komanso kukonza umphumphu wa maselo onse. Izi, nazonso, zagwirizanitsidwa ndi kuchepa kwa chiopsezo cha matenda okhudzana ndi ukalamba, monga matenda a neurodegenerative ndi mitundu ina ya khansa.
2. Ili 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 mwa kupewa kudzikundikira kwa mafuta m'mitsempha yamagazi, kuchepetsa kutupa ndikulimbikitsa kubwezeretsedwa kwa maselo amtima owonongeka. Mwa kuphatikiza spermidine muzakudya zathu, tingadziteteze ku matenda okhudzana ndi mtima.
3. Amasonyeza lonjezo polimbikitsa thanzi la ubongo.
Kukalamba nthawi zambiri kumagwirizanitsidwa ndi kuchepa kwa ntchito ya ubongo, zomwe zimayambitsa matenda monga matenda a dementia ndi matenda a Alzheimer's.
Komabe, spermidine inapezeka kuti imateteza ma neuron ku kupsinjika kwa okosijeni ndikuwonjezera moyo wawo wonse.
Kafukufuku wokhudza zinyama wasonyezanso kuti kuwonjezera spermidine kungachedwetse kuchepa kwa kukumbukira ndi kuphunzira chifukwa cha ukalamba. Chifukwa chake, kugwiritsa ntchito mphamvu ya spermidine kungathandize kupeza njira zatsopano zopewera matenda amitsempha.
Pansipa pali zakudya zabwino kwambiri za spermidine zomwe mungafune kuganizira zowonjezera muzakudya zanu kuti muwonjezere kuchuluka kwa spermidine yomwe mumadya.
1. Mbeu ya Tirigu
Muli spermidine yambiri. Nthawi zambiri imagwiritsidwa ntchito ngati chowonjezera mu chimanga kapena yogurt, kuwonjezera tirigu wa tirigu muzakudya zanu zam'mawa ndi njira yosavuta yopezera zabwino za spermidine.
2. Soya
Sikuti soya ndi njira yabwino kwambiri yopangira mapuloteni a masamba okha, komanso ili ndi spermidine yambiri. Kuyika zinthu za soya monga tofu, tempeh kapena edamame muzakudya zanu ndi njira yabwino kwambiri yowonjezera kudya kwanu mankhwala opindulitsa awa.
3. Bowa
Bowa wa Shiitake, portobello, ndi bowa wa oyster ndi olemera kwambiri mu mankhwalawa. Zosakaniza zosiyanasiyanazi zitha kugwiritsidwa ntchito m'zakudya zosiyanasiyana kuyambira pa stir fries mpaka supu, zomwe zimapangitsa kuti munthu azidya spermidine bwino komanso mopatsa thanzi.
4. Zina
Zakudya zina zokhala ndi umuna wambiri zimaphatikizapo nyemba monga lentils, nsawawa ndi nandolo zobiriwira, ndi zipatso zina monga mapeyala, malalanje ndi mapeyala. Mwa kuphatikiza zakudya izi muzakudya zanu, mutha kuwonjezera kuchuluka kwa umuna wanu ndipo mwina mungakhale ndi zotsatira zabwino pa thanzi.
Ngakhale kafukufuku wokhudza umuna wa umuna ukupitirirabe, zotsatira zoyambirira zikulonjeza. Ndikofunikira kudziwa kuti kuchuluka kwa umuna wa umuna kumatha kusiyana kutengera zinthu monga kukonza chakudya, kukhwima, ndi njira yophikira. Chifukwa chake, kuti muwonjezere kudya, tikukulimbikitsani kudya zakudya izi munjira zatsopano komanso zosakonzedwa bwino.
Anthu ambiri sadziwa bwino kusiyana pakati pa kutenga spermidine kuchokera ku chakudya kapena kugwiritsa ntchito zowonjezera spermidine mwachindunji, tiyeni tiwone kusiyana kwake pamodzi!
1Zakudya zowonjezera zimathandiza kwambiri powonjezera kuchuluka kwa umuna, makamaka kwa iwo omwe akuvutika kupeza zokwanira kudzera mu zakudya zawo zachizolowezi. Zakudya zowonjezera za umuna nthawi zambiri zimachokera kuzinthu zachilengedwe ndipo zimabwera m'njira zosiyanasiyana, monga makapisozi kapena ufa. Zakudya zowonjezerazi zimadutsa munjira yodzaza umuna, zomwe zimapangitsa kuti zikhale zosavuta kupeza mlingo wokwera kuposa chakudya chokha.
2Mukadya zakudya zokhala ndi umuna wambiri, mumapindula ndi mgwirizano wa michere ina yomwe ili mu chakudya, zomwe zimapangitsa kuti iyambe kuyamwa komanso ubwino wa thanzi. Komanso, zakudya zomwe zimapezeka nthawi zambiri zimapereka umuna wochepa poyerekeza ndi zowonjezera, koma zimakhalabe zothandiza.
3Chowonjezerachi chimapereka mlingo wapamwamba komanso wokhazikika wa spermidine, zomwe zimathandiza kuti njira yolunjika ikhale yogwirizana ndi zosowa za munthu aliyense. Izi ndizothandiza makamaka kwa anthu omwe akufuna ubwino wa spermidine pa thanzi lawo kapena kwa anthu omwe amaletsa kudya zakudya zina zokhala ndi spermidine chifukwa cha malamulo azakudya.
Kusankha kutenga spermidine kuchokera ku chakudya kapena zowonjezera zakudya kumadalira zomwe munthu amakonda komanso momwe zinthu zilili. Kwa anthu ambiri, zakudya zoyenera zomwe zimaphatikizapo zakudya zokhala ndi spermidine ziyenera kupereka milingo yokwanira ya mankhwalawa. Komabe, kwa iwo omwe akufuna kuchuluka kwa spermidine kapena omwe akukumana ndi zoletsa pakudya, kuwonjezera kungakhale kothandiza kwambiri.
Kudziwa mlingo woyenera wa spermidine kumadalira zinthu zambiri, kuphatikizapo zaka, thanzi labwino, ndi zotsatira zomwe mukufuna.
Pakadali pano, palibe mankhwala ofunikira tsiku lililonse (RDI). Kafukufuku akusonyeza kuti kugwiritsa ntchito spermidine pa mlingo wa 1 mpaka 10 mg patsiku n'kopindulitsa. Komabe, nthawi zonse ndibwino kufunsa dokotala musanagwiritse ntchito spermidine mu zochita zanu za tsiku ndi tsiku.
Zakudya zachilengedwe zimapereka umuna ndipo zingakhale zowonjezera zabwino kwambiri pazakudya zanu. Zakudya monga tirigu, zipatso zina (mphesa, mphesa, ndi malalanje), tchizi, soya, bowa, komanso vinyo wakale zimakhala ndi umuna wambiri. Kuphatikiza zakudya izi muzakudya zopatsa thanzi kungathandize kuwonjezera kuchuluka kwa umuna mwachibadwa.
Zakudya zowonjezera ndi njira inanso kwa iwo omwe akufuna kudya spermidine yowonjezera. Zakudya zowonjezera za spermidine zimapezeka m'njira zosiyanasiyana, kuphatikizapo makapisozi ndi ufa. Zakudya zowonjezera zapamwamba ziyenera kuchokera kwa opanga odalirika omwe amatsatira miyezo yokhwima yowongolera khalidwe.
Mukayamba kugwiritsa ntchito spermidine, ndibwino kuyamba ndi mlingo wochepa. Kuyamba ndi pafupifupi 1 mg patsiku ndikuwonjezera pang'onopang'ono mlingo kwa milungu ingapo kungathandize kupewa zotsatirapo zoyipa.
Ngakhale kuti spermidine nthawi zambiri imakhala yotetezeka komanso yovomerezeka, anthu ena amatha kukhala ndi zotsatirapo zochepa m'mimba monga kutupa kapena kusokonezeka m'mimba akapatsidwa spermidine koyamba. Ngati zizindikirozi zikupitirira kapena kukulirakulira, katswiri wa zaumoyo ayenera kufunsa dokotala.
Q: Zimatenga nthawi yayitali bwanji kuti spermidine igwire ntchito?
A: Nthawi yomwe spermidine imatenga kuti igwire ntchito ndikupereka zotsatira zooneka imatha kusiyana malinga ndi zinthu zingapo, kuphatikizapo msinkhu wa munthu, thanzi lake lonse, mlingo wake, ndi nthawi yomwe amatenga spermidine. Kawirikawiri, kupitiriza kumwa spermidine kungafunike kwa milungu ingapo kapena miyezi ingapo munthu asanayambe kuona kusintha kulikonse kofunikira.
Chodzikanira: Nkhaniyi ndi yongofuna kudziwa zambiri ndipo siyenera kuonedwa ngati upangiri wa zachipatala. Nthawi zonse funsani katswiri wa zaumoyo musanagwiritse ntchito zowonjezera zilizonse kapena kusintha njira yanu yazaumoyo.
Nthawi yotumizira: Juni-28-2023
