Matupi athu nthawi zonse amadzikonzanso okha pamlingo wa maselo, m'malo mwa maselo akale ndi owonongeka ndi atsopano. Njira yokonzanso maseloyi ndi yofunika kwambiri kuti tikhale ndi thanzi labwino komanso mphamvu. Molekyulu yofunika kwambiri yomwe imagwira ntchito yofunika kwambiri pa njirayi ndi NAD. NAD ndi coenzyme yomwe imakhudzidwa ndi zochita zosiyanasiyana za kagayidwe kachakudya m'thupi, kuphatikizapo kupanga mphamvu, kukonza DNA ndi kukonzanso maselo. Ndiye kodi timaphatikiza bwanji NAD mu zochita zathu za tsiku ndi tsiku?
NADNdi coenzyme yomwe imapezeka mu selo iliyonse ya thupi lathu ndipo imagwira ntchito yofunika kwambiri m'njira zosiyanasiyana zamoyo m'thupi lathu. Imagwira ntchito monga kupanga mphamvu, kukonza DNA ndi kufotokozera majini. Pamene tikukalamba, kuchuluka kwa NAD m'maselo kumatsika, zomwe zimapangitsa kuti mphamvu ya maselo ichepe komanso kuti munthu adwale matenda okhudzana ndi ukalamba.
Komabe, pali njira zowonjezerera mwachilengedwe kuchuluka kwa NAD m'matupi athu, imodzi mwa izo ndi kudzera mu zakudya zathu. Zakudya zina zimakhala ndi mamolekyu ambiri a NAD, omwe amasinthidwa kukhala NAD m'maselo athu. Kuphatikiza zakudya izi muzakudya zathu kungathandize kubwezeretsanso kuchuluka kwa NAD ndikuchepetsa ukalamba.
Kuwonjezera pa kukulitsa mphamvu, NAD ingathandizenso kukulitsa ukalamba wathanzi, kukonza magwiridwe antchito a ubongo, komanso kupewa matenda a mtima.
1. Kuonjezera mphamvu ya maselo:
Chimodzi mwa zabwino kwambiri za NAD ndi kuthekera kwake kukulitsa kupanga mphamvu zama cell. Pamene tikukalamba, kuchuluka kwa NAD m'matupi athu kumachepa mwachibadwa, zomwe zimalepheretsa kupanga kwa ATP, zomwe zimapangitsa kuti titope komanso kuti tisapirire kwambiri. Mwa kudzaza kuchuluka kwa NAD kudzera mu zakudya zowonjezera kapena mwa kuyambitsa ma enzyme omwe amalimbikitsa kupanga kwa NAD, titha kubwezeretsa kuchuluka kwa mphamvu, zomwe zimapangitsa kuti mphamvu zathu ziwonjezeke komanso kuti thupi lathu lizigwira bwino ntchito.
2. Kukonza DNA ndi kukhazikika kwa majini:
Kuwonongeka kwa DNA yosonkhanitsidwa ndi chimodzi mwa zinthu zofunika kwambiri zomwe zimayambitsa ukalamba, zomwe zimapangitsa kuti matenda okhudzana ndi ukalamba ayambe. Udindo wofunikira wa NAD monga wolimbikitsa makina okonza DNA umatsimikizira kuti majini ake ndi olimba. Mwa kulimbikitsa kupanga NAD, titha kuwonjezera mphamvu ya thupi yokonzanso DNA yowonongeka, motero kuchepetsa ukalamba ndikulimbikitsa thanzi lonse.
3. Kumawongolera Thanzi la Kagayidwe kachakudya m'thupi:
Kuchepa kwa kagayidwe kachakudya ndi zotsatira zachibadwa za ukalamba ndipo nthawi zambiri kumabweretsa kunenepa, kukana insulin komanso kusokonezeka kwa kagayidwe kachakudya. Kafukufuku waposachedwapa wasonyeza kuti NAD imagwira ntchito yofunika kwambiri pakulamulira kagayidwe kachakudya, makamaka kudzera mu gulu la ma enzyme otchedwa sirtuins. Mwa kuwonjezera kuchuluka kwa NAD, timayatsa ma sirtuins awa, kulimbikitsa thanzi la maselo, kukonza kagayidwe kachakudya komanso kuchepetsa kusokonezeka kwa kagayidwe kachakudya komwe kumakhudzana ndi ukalamba.
4. Kuteteza Mitsempha ndi Kukalamba Mwanzeru:
Kuchepa kwa chidziwitso ndi vuto lalikulu pakati pa okalamba. Kuthekera kwa NAD kukulitsa ntchito ya mitochondrial, kuchepetsa kupsinjika kwa okosijeni, ndikuwonjezera kupanga zinthu zoteteza mitsempha zotchedwa neurotrophins kuli ndi kuthekera kwakukulu polimbana ndi kuchepa kwa chidziwitso chokhudzana ndi ukalamba. Kafukufuku wambiri akunena kuti kuchuluka kwa NAD kumathandizira magwiridwe antchito a chidziwitso komanso chitetezo cha mitsempha.
5. Kutalikitsa moyo:
Udindo wa NAD m'maselo ndi kusunga kukhazikika kwa majini umathandizira kuti ukhale wothandiza kwambiri.molekyulu ya moyo wautaliKafukufuku wosiyanasiyana m'zamoyo monga nyongolotsi ndi mbewa wasonyeza kuti kuwonjezera kapena kuyambitsa NAD kungawonjezere kwambiri moyo wa munthu. Ngakhale kuti kumasulira kwa zomwe zapezekazi kwa anthu kukufufuzidwabe, chiyembekezo chosangalatsa chowonjezera moyo wa munthu wathanzi chili ndi lonjezo la njira zothanirana ndi ukalamba mtsogolo.
NAD ndi coenzyme yomwe ilipo m'maselo onse amoyo, ndithudi mamolekyu a NAD sapezeka mwachindunji mu chakudya, koma zinthu zoyambira za NAD zimapezeka mwachilengedwe mu chakudya, kuphatikizapo zomera ndi nyama.
Maselo m'thupi lathu amafunika zinthu zina zomangira, zotchedwa NAD precursors, kuti apange NAD. Akalowa m'thupi lathu, zinthuzi zimasinthidwa ndi mankhwala m'maselo kuti apange NAD. Zinthu zake zomangira niacinamide, niacin, ndi tryptophan zimapezeka kuchokera ku zakudya zosiyanasiyana. Zakudya monga nyama, nsomba, mkaka, nyemba, tirigu, mtedza ndi mbewu zimakhala ndi zinthuzi, zomwe thupi lingagwiritse ntchito popanga NAD.
Magwero akuluakulu a chakudya cha NAD ndi nyama, nkhuku, nsomba, ndi zakudya zina za zomera.
1. Zakudya za nyama monga chiwindi cha ng'ombe, nkhuku, ng'ombe ndi nkhumba:
Kuwonjezera pa kukhala gwero labwino kwambiri la niacin, chiwindi cha ng'ombe chilinso ndi chitsulo chochuluka, vitamini B12 ndi zinc.
2. Nkhuku
Kuwonjezera pa kuchuluka kwa niacin, nkhuku ndi chisankho chabwino cholimbikitsa thanzi la minofu ndi thanzi lonse chifukwa cha kuchuluka kwa mapuloteni.
3. Nsomba
Sikuti ili ndi niacin yokha, komanso nsomba imadziwika kuti ili ndi mafuta ambiri a omega-3 acids, omwe amathandiza kulimbitsa thanzi la mtima.
4. Mpunga
Mpunga wa bulauni ndi woyera ndi zakudya zofunika kwambiri zomwe zimapatsa zakudya zofunika kwambiri pa zakudya zathu. Kuwonjezera pa niacin, mpunga wa bulauni uli ndi mavitamini ndi michere yofunikira ndipo umadziwika kwambiri chifukwa cha kuchuluka kwa ulusi kuposa mpunga woyera.
5. Ndiwo zamasamba zobiriwira monga tomato, broccoli, sipinachi, ndi asparagus
Ndi zakudya zokoma komanso zopatsa thanzi. Sikuti zili ndi niacin yokha, tomato ndi gwero labwino la ma antioxidants, vitamini C, ndi riboflavin. Kuphatikiza ndiwo zamasamba izi muzakudya zanu kumatsimikizira kuti mumapeza zinthu zomwe mukufuna kuti mupange NAD.
6. Mkaka, tchizi ndi yogati
Galasi la mkaka wa 1 peresenti limapereka 0.2 mg ya niacin pa kutumikira kulikonse. Kuphatikiza apo, mkaka ulinso ndi mapuloteni, calcium, zinc ndi riboflavin, zomwe zimathandiza pa thanzi la mafupa komanso zimateteza kufooka kwa mafupa mwa akuluakulu.
Kudya zakudya zokhala ndi zinthu zoyambira za NAD kungathandize kuthandizira kuchuluka kwa NAD m'thupi, koma sizingakhale zokwanira zokha kuti ziwonjezere NAD mokwanira. Zinthu zoyambira za NAD, monga nicotinamide riboside (NR) ndi nicotinamide mononucleotide (NMN), zimasinthidwa kukhala NAD m'thupi. Komabe, njira yosinthira ikhoza kukhala yovuta, ndipo mphamvu ya thupi yoyamwa ndikugwiritsa ntchito zinthu zoyambira izi imatha kusiyana.
Zinthu zina, monga ukalamba, kupsinjika maganizo, mankhwala ena, ndi matenda osiyanasiyana zingakhudzenso kuchuluka kwa NAD. Chifukwa chake kuwonjezera pa ntchito yofunika kwambiri yosunga kuchuluka kwa NAD kudzera muzakudya zabwino, zinthu zina zokhudzana ndi moyo ziyeneranso kuganiziridwa. Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi nthawi zonse kumatha kuwonjezera kuchuluka kwa NAD m'thupi ndi ziwalo zosiyanasiyana, zomwe zimathandiza kuti munthu akalamba bwino. Kugona mokwanira komanso kuthana ndi kuchuluka kwa kupsinjika ndikofunikira kwambiri pakupanga bwino kwa NAD komanso thanzi lonse.
Kuphatikiza apo, kwa anthu ena osadya nyama kapena omwe ali ndi zoletsa pazakudya, zowonjezera za NAD zitha kuganiziridwa, zomwe zingathandize anthu kukhala ndi thupi labwino ndikuchedwetsa ukalamba.
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: Ogasiti-31-2023
