Matupi athu amadzikonzanso okha pamlingo wa ma cell, m'malo mwa maselo akale ndi owonongeka ndi atsopano. Njira yosinthira ma cell ndi yofunika kwambiri kuti tikhalebe ndi thanzi labwino komanso nyonga zathu zonse. Molekyu yofunikira yomwe imagwira ntchito yofunika kwambiri pakuchita izi ndi NAD. NAD ndi coenzyme yomwe imakhudzidwa ndi machitidwe osiyanasiyana a metabolic m'thupi, kuphatikiza kupanga mphamvu, kukonza DNA ndi kusinthika kwa maselo. Ndiye timaphatikizira bwanji NAD muzochita zathu zatsiku ndi tsiku?
NADndi coenzyme yomwe imapezeka m'maselo aliwonse amthupi lathu ndipo imagwira ntchito yofunika kwambiri pazachilengedwe zosiyanasiyana m'thupi lathu. Zimakhudzidwa ndi ntchito monga kupanga mphamvu, kukonza ma DNA ndi mawu a jini. Tikamakalamba, milingo ya NAD m'maselo imatsika, zomwe zimapangitsa kuchepa mphamvu zama cell komanso kutengeka kwambiri ndi matenda okhudzana ndi ukalamba.
Komabe, pali njira zowonjezerera mwachilengedwe milingo ya NAD m'matupi athu, imodzi mwazomwe timadya. Zakudya zina zimakhala ndi ma molekyulu otsogola a NAD, omwe amasinthidwa kukhala NAD m'maselo athu. Kuphatikizira zakudya izi muzakudya zathu zitha kuthandiza kubweza milingo ya NAD ndikuchepetsa kukalamba.
Kuphatikiza pa kulimbikitsa mphamvu, NAD ingathandizenso kulimbikitsa ukalamba wathanzi, kupititsa patsogolo chidziwitso, ndi kupewa matenda a mtima.
1. Limbikitsani mphamvu zama cell:
Ubwino umodzi wodziwika bwino wa NAD ndikutha kwake kupititsa patsogolo kupanga mphamvu zama cell. Tikamakalamba, milingo ya NAD m'matupi athu imatsika mwachilengedwe, ndikulepheretsa kaphatikizidwe ka ATP, zomwe zimayambitsa kutopa komanso kuchepa kwa kupirira. Powonjezeranso milingo ya NAD kudzera muzakudya zopatsa thanzi kapena kuyambitsa ma enzymes omwe amalimbikitsa kaphatikizidwe ka NAD, titha kubwezeretsanso mphamvu, zomwe zimapangitsa kuti mphamvu ziwonjezeke ndikuwongolera magwiridwe antchito amthupi ndi malingaliro.
2. Kukonza DNA ndi kukhazikika kwa ma genome:
Kuwonongeka kwa DNA ndi chimodzi mwazinthu zazikulu zomwe zimayendetsa ukalamba, zomwe zimapangitsa kuti pakhale matenda okhudzana ndi ukalamba. Udindo wofunikira wa NAD monga wolimbikitsa makina okonza DNA umatsimikizira kukhazikika kwa ma genome. Polimbikitsa kupanga NAD, titha kupititsa patsogolo kuthekera kwa thupi kukonza DNA yowonongeka, motero kumachepetsa ukalamba ndikulimbikitsa thanzi labwino.
3. Imalimbitsa Thanzi la Metabolic:
Kuchepa kwa metabolic kumachitika chifukwa cha ukalamba ndipo nthawi zambiri kumabweretsa kunenepa, kukana insulini komanso kusokonezeka kwa metabolic. Kafukufuku waposachedwa wasonyeza kuti NAD imagwira ntchito yofunika kwambiri pakuwongolera kagayidwe kachakudya, makamaka kudzera mu gulu la michere yotchedwa sirtuins. Powonjezera milingo ya NAD, timayambitsa ma sirtuin awa, kulimbikitsa thanzi la ma cell, kukonza kagayidwe kachakudya komanso kuchepetsa kusokonezeka kwa metabolic komwe kumachitika chifukwa cha ukalamba.
4. Neuroprotection ndi Kukalamba Mwachidziwitso:
Kuchepa kwachidziwitso ndi nkhawa yofala pakati pa okalamba. Kuthekera kwa NAD kupititsa patsogolo ntchito ya mitochondrial, kuchepetsa kupsinjika kwa okosijeni, ndikuwonjezera kupanga zinthu zoteteza ubongo zomwe zimatchedwa neurotrophins zili ndi kuthekera kwakukulu polimbana ndi kuchepa kwa chidziwitso chokhudzana ndi ukalamba. Kafukufuku wambiri akuwonetsa kuti milingo yokwezeka ya NAD imathandizira kuzindikira komanso chitetezo chamthupi.
5. Kutalikitsa moyo:
Maudindo osiyanasiyana a NAD pamachitidwe am'ma cell ndikuwongolera kukhazikika kwa ma genome amathandizira kuthekera kwake ngati amolekyulu ya moyo wautali. Maphunziro angapo pazamoyo zamitundu monga nyongolotsi ndi mbewa awonetsa kuti kuwonjezera kapena kuyambitsa NAD kumatha kukulitsa moyo wautali. Ngakhale kumasuliridwa kwa zomwe zapezedwazi kwa anthu kukufufuzidwabe, chiyembekezo chosangalatsa chotalikitsa moyo wathanzi chili ndi chiyembekezo chothana ndi ukalamba m'tsogolomu.
NAD ndi coenzyme yomwe ilipo m'maselo onse amoyo, ndithudi mamolekyu a NAD sapezeka mwachindunji muzakudya, koma NAD precursors amapezeka mwachilengedwe muzakudya, kuphatikizapo zomera ndi zinyama.
Maselo m'thupi lathu amafunikira zomangira zina, zotchedwa NAD precursors, kuti apange NAD. Zikalowa m'matupi athu, zotsogolazi zimasintha ma cell kuti apange NAD. Zitsanzo zake za niacinamide, niacin, ndi tryptophan zitha kupezeka m'zakudya zosiyanasiyana. Zakudya monga nyama, nsomba, mkaka, nyemba, mbewu, mtedza ndi mbewu zili ndi zoyambira izi, zomwe thupi limatha kugwiritsa ntchito kupanga NAD.
Magwero akulu azakudya a NAD precursors amaphatikiza nyama, nkhuku, nsomba, ndi zakudya zina zamasamba.
1. Zakudya za nyama monga chiwindi cha ng'ombe, nkhuku, ng'ombe ndi nkhumba:
Kuphatikiza pa kukhala gwero labwino kwambiri la niacin, chiwindi cha ng'ombe chimakhalanso ndi iron, vitamini B12 ndi zinc.
2. Nkhuku
Kuphatikiza pa zomwe zili ndi niacin, nkhuku ndi yabwino kusankha kulimbikitsa thanzi la minofu ndi thanzi labwino chifukwa chokhala ndi mapuloteni ambiri.
3. Nsomba
Sikuti imakhala ndi niacin, nsomba imadziwika kuti imakhala ndi omega-3 fatty acids, yomwe imathandizira kulimbikitsa thanzi la mtima.
4. Mpunga
Mpunga wa bulauni ndi woyera ndi zakudya zofunika kwambiri zomwe zimapereka zakudya zofunika pazakudya zathu. Kuphatikiza pa niacin, mpunga wa bulauni uli ndi mavitamini ndi mchere wofunikira kwambiri ndipo umadziwika kwambiri chifukwa cha kuchuluka kwa fiber kuposa mpunga woyera.
5. masamba obiriwira monga tomato, broccoli, sipinachi, ndi katsitsumzukwa
Ndi zakudya zokoma komanso zopatsa thanzi. Osati kokha kuti ali ndi niacin, tomato amakhalanso gwero labwino la antioxidants, vitamini C, ndi riboflavin.Kuphatikiza masambawa muzakudya zanu kumatsimikizira kuti mumapeza zotsogola zomwe mukufunikira kuti mupange NAD synthesis.
6. Mkaka, tchizi ndi yoghurt
Galasi la 1 peresenti ya mkaka limapereka 0.2 mg wa niacin pa kutumikira. Kuonjezera apo, mkaka umakhalanso ndi mapuloteni, calcium, zinki ndi riboflavin, zomwe zimapindulitsa pa thanzi la mafupa komanso zimalepheretsa kufooka kwa mafupa akuluakulu.
Kudya zakudya zokhala ndi zotsogola za NAD kumatha kuthandizira milingo ya NAD m'thupi, koma sikungakhale kokwanira payokha kudzaza NAD kwathunthu. Ma precursors a NAD, monga nicotinamide riboside (NR) ndi nicotinamide mononucleotide (NMN), amasinthidwa kukhala NAD m'thupi. Komabe, kutembenuka kumatha kukhala kovutirapo, ndipo kuthekera kwa thupi kuyamwa ndi kugwiritsa ntchito zotsogolazi kumatha kusiyanasiyana.
Zinthu zina, monga zaka, kupsinjika maganizo, mankhwala ena, ndi matenda osiyanasiyana amathanso kukhudza magulu a NAD. Chifukwa chake kuphatikiza pa gawo lofunikira pakusunga milingo ya NAD kudzera muzakudya zopatsa thanzi, zinthu zina zamoyo zimafunikiranso kuganiziridwa. Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi pafupipafupi kumatha kukulitsa milingo ya NAD m'matenda osiyanasiyana ndi ziwalo, zomwe zimathandizira kukalamba bwino. Kugona mokwanira komanso kuthana ndi kupsinjika ndikofunikiranso pakupanga koyenera kwa NAD komanso thanzi labwino.
Kuphatikiza apo, kwa osadya masamba ena kapena omwe ali ndi zoletsa pazakudya, zowonjezera zowonjezera za NAD zitha kuganiziridwa, zomwe zingathandize bwino anthu kukhala ndi thupi lathanzi ndikuchedwetsa kukalamba.
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: Aug-31-2023
