Izindaba

Njengoba sikhula, imizimba yethu ngokwemvelo iba nezinguquko ezihlukahlukene. Isikhumba sethu silahlekelwa ukunwebeka, imibimbi iqala ukubonakala, futhi amazinga ethu amandla aqala ukwehla. Nakuba singakwazi ukumisa ngokuphelele iwashi, kunezindlela zokunciphisa inqubo yokuguga ngokwemvelo. Enye indlela ephumelelayo yokwenza lokhu ukufaka izithako zokulwa nokuguga esimisweni sethu sansuku zonke. Ukwengeza, indlela yokuphila enempilo, kuhlanganise nokudla okulinganiselayo, ukuvivinya umzimba njalo, nokunakekelwa okufanele kwesikhumba, nakho kubalulekile ekugugeni kahle.

Yiziphi Izithasiselo Ezilwa Nokuguga?

Njengoba abantu bekhula, bavame ukuqaphela kakhulu ukuhlala benempilo futhi bebasha. Lokhu sekuholele ekukhuleni kwentshisekelo yezithako ezilwa nokuguga, ngakho-ke ziyini izithasiselo zokulwa nokuguga?

Izithako ezilwa nokuguga ziyizithako zokudla eziqukethe izinhlobonhlobo zamavithamini, amaminerali, nezinye izinhlanganisela okucatshangwa ukuthi zisekela inqubo yokuguga yemvelo yomzimba. Lezi zithako zenzelwe ukubhekana nezindaba ezithile ezihlobene nobudala ezifana nemibimbi, ubuhlungu bamalunga, ukuncipha kwengqondo, nokuncipha kwamazinga wamandla. Avame ukutholakala ngamaphilisi, amaphilisi, izimpushana, noketshezi, okwenza kube lula ukuzifaka esimisweni sakho sansuku zonke.

Isigaba esisodwa esidumile sezithako zokulwa nokuguga ama-antioxidants. Ama-Antioxidants ayizinhlanganisela ezisiza ukuvikela umzimba ekulimaleni kwama-radical mahhala, okungama-molecule angazinzile angabangela ukulimala kwamangqamuzana nokuguga. Ama-antioxidants avamile atholakala ezithasiselweni ahlanganisa amavithamini A, C, no-E, kanye ne-selenium ne-beta-carotene. Lawa ma-antioxidants acatshangwa ukuthi asize ukulwa nokucindezeleka okwenziwe nge-oxidative futhi anciphise ingozi yezifo ezihlobene neminyaka.

Esinye isithako esivamile sezithako zokulwa nokuguga yi-collagen. I-Collagen iyiphrotheni ehlinzeka ngesakhiwo esikhumbeni, emathanjeni, emathanjeni nasemisipha. Njengoba sikhula, ukukhiqizwa kwe-collagen yethu yemvelo kuncipha, okuholela emibimbi, ubuhlungu bamalunga, kanye nesikhumba esiwohlokayo. I-Collagen supplementation kukholakala ukuthi isekela lezi zakhiwo futhi ithuthukise ukunwebeka kwesikhumba nempilo ehlangene.

Ngaphezu kwalezi zithako ezithile, izithako eziningi zokulwa nokuguga ziqukethe inhlanganisela yamavithamini, amaminerali, amakhambi, nezitshalo. Lezi zingxube zivame ukwakhiwa ukuze zinikeze indlela ebanzi yokulwa nokuguga, eqondise izici eziningi zempilo nokuphila kahle.

Amavithamini angcono kakhulu e-anti-aging kanye nezithako zokudla

I-Curcumin

I-Curcumin, isithako esisebenzayo esibhekene nombala ophuzi ophuzi we-turmeric, isetshenziswe emithini yendabuko amakhulu eminyaka ngezinzuzo zayo eziningi zezempilo.

Njengoba sikhula, kancane kancane isikhumba sethu silahlekelwa ukunwebeka, siba mncane futhi sibe nemibimbi. Lezi zimpawu ezibonakalayo zokuguga ngokuyinhloko zibangelwa ukuwohloka kwe-collagen, iphrotheni enikeza ukusekelwa kwesakhiwo esikhumbeni. Kodwa-ke, i-curcumin itholakale inemiphumela yokulwa nokuguga esikhumbeni ngokukhuthaza ukukhiqizwa kwe-collagen nokunciphisa umonakalo we-oxidative.

Ucwaningo lubonisa ukuthi i-curcumin ingavimbela umsebenzi wama-enzyme aphula i-collagen, ngaleyo ndlela igcine ukuqina kwesikhumba nokunwebeka. Ukwengeza, izakhiwo zayo ze-antioxidant zisiza ukunciphisa ama-radicals mahhala, angabangela ukuguga ngaphambi kwesikhathi nokulimala kwesikhumba. Ukusebenzisa i-curcumin phezulu noma ukuyifaka ohlelweni lwakho lokunakekela isikhumba kungasiza ukuvuselela nokugcina ukubukeka kobusha.

Ngokuphawulekayo, nakuba i-curcumin ibonisa amandla amakhulu njengenhlanganisela yokulwa nokuguga, i-bioavailability yayo ngokuvamile ilinganiselwe lapho ithathwa ngomlomo. Kunzima ukuthi umzimba ukwazi ukumunca i-curcumin ngokwawo, ngakho-ke kunconywa ukusebenzisa isengezo esinobuchwepheshe bokumunca obuthuthukisiwe noma usihlanganise ne-black pepper extract (piperine) ukuze ukwandise izinzuzo zayo. Ukusetshenziswa kwezihloko noma ukusetshenziswa kwemikhiqizo yokunakekelwa kwesikhumba equkethe i-curcumin kungase futhi kunikeze indlela eqondile nephumelelayo yokuletha i-compound esikhumbeni.

I-Curcumin's antioxidant, anti-inflammatory, kanye ne-collagen-boosting properties ingasetshenziswa ukuthuthukisa isikhumba esibukeka sincane. Ukufaka ukudla okunothe nge-curcumin noma izithasiselo ohlelweni lwakho lwansuku zonke kungasiza ukusekela ukuguga okunempilo.

I-Resveratrol

I-Resveratrol iyinhlanganisela yemvelo etholakala ezitshalweni ezithile, ikakhulukazi esikhumbeni samagilebhisi abomvu, amajikijolo aluhlaza okwesibhakabhaka, noshokoledi omnyama. Yaziwa ngezakhiwo zayo ezinamandla zokulwa ne-antioxidant futhi idlala indima ebalulekile ekulweni nenqubo yokuguga.

Esinye sezihluthulelo zezinzuzo zokulwa nokuguga ze-resveratrol sisemandleni ayo okwenza kusebenze isakhi sofuzo se-SIRT1. Lesi sakhi sofuzo sinesibopho sokulawula imisebenzi yamaselula, okuhlanganisa ukulungiswa kwe-DNA, i-metabolism, kanye nokuphendula kwengcindezi. Ngokuvula i-SIRT1, i-resveratrol isiza ukwandisa isikhathi sokuphila samaseli futhi ibambezele ukuqala kwezifo ezihlobene nobudala.

I-Mitochondria yizindawo zamandla zamaselula ezinesibopho sokukhiqiza amandla. Njengoba sikhula, umsebenzi we-mitochondrial uyehla, okuholela ekunciphiseni kokukhiqizwa kwamandla kanye nokwanda kwengcindezi ye-oxidative. I-Resveratrol iboniswe ukuthuthukisa umsebenzi we-mitochondrial, ikhuthaze ukukhiqizwa kwamandla, futhi ingase ibambezele inqubo yokuguga.

Nakuba i-resveratrol ijwayele ukuhlotshaniswa newayini elibomvu, kubalulekile ukuqaphela ukuthi iwayini liqukethe amazinga aphansi e-resveratrol. Ukuze uthole izinzuzo ezingcono zokulwa nokuguga, kungase kudingeke ukwengezwa. Izithako ze-Resveratrol ziza ngezinhlobo ezahlukene, kusukela kumaphilisi kuya ekukhishweni okuwuketshezi, okwenza kube lula ukuzifaka emikhubeni yakho yezempilo yansuku zonke.

I-Coenzyme Q10

I-CoQ10 iyinhlanganisela efana ne-vitamin etholakala kuwo wonke amaseli emzimbeni wethu. Idlala indima ebalulekile ekukhiqizweni kwamandla futhi iyingxenye ebalulekile yeketango lokuphefumula elikhiqiza i-ATP, imali yamandla yeseli. Ngaphandle kwamazinga e-CoQ10 anele, amangqamuzana ethu awanawo amandla awadingayo ukuze asebenze kahle, okwenza izinqubo ezihlukahlukene zomzimba zehlise ijubane.

Ama-radicals wamahhala angama-molecule asebenza kakhulu angadala umonakalo kumaseli ethu kanye ne-DNA. Lokhu kucindezeleka kwe-oxidative kukhuthaza ukuguga ngokusheshisa ukuwohloka kwe-collagen ne-elastin, amaprotheni abalulekile agcina isikhumba siqinile futhi sithambile. Kodwa-ke, i-CoQ10 iyi-antioxidant enamandla eyenza ama-radicals mahhala futhi ivimbele ukulimala kwe-oxidative.

Ungathola i-CoQ10 ngokwemvelo ekudleni kwakho ngokudla ukudla okufana nenyama yesitho, inhlanzi enamafutha, ne-broccoli; Nokho, ukuze uthole izinzuzo ezilungile zokulwa nokuguga, kungase kudingeke ukuthi uthathe isithasiselo se-CoQ10.

NR

I-NR (I-Nicotinamide Riboside) i-molecule eyenzeka ngokwemvelo emzimbeni wethu ehilelekile ekukhiqizeni i-coenzyme ebalulekile ebizwa ngokuthi i-NAD+ (Nicotinamide Adenine Dinucleotide). I-NAD+ idlala indima ebalulekile ezinqubweni ezihlukahlukene zebhayoloji, okuhlanganisa amandla e-metabolism kanye nokugcina impilo yamaselula.

Enye yezinzuzo ezibaluleke kakhulu zama-NR umphumela wawo ekukhiqizeni amandla eselula. I-NAD+ iyisidlali esibalulekile ku-mitochondria, izizinda zamandla zamaseli anesibopho sokuguqula izakhamzimba zibe amandla. Ngokwandisa amazinga e-NAD+, i-NR isekela ukusebenza kahle kwe-mitochondrial futhi ithuthukisa ukukhiqizwa kwamandla kwamaselula. Lokhu kwakha ukukhuthazela, kuthuthukisa ukusebenza komzimba futhi kukhulisa ubungqabavu, okuvumela abantu ukuba baguge kahle.
Ungathola i-NR ekudleni, ngokudla kwakho, noma ngezithako zokudla.

Ivithamini C

I-Vitamin C, eyaziwa nangokuthi i-ascorbic acid, ayiyona nje isakhi esibalulekile empilweni yethu yonke, kodwa futhi idlala indima ebalulekile ekugcineni isikhumba sibasha. Kuyi-antioxidant enamandla esiza ukuvikela isikhumba sethu emonakalweni obangelwa ama-radicals mahhala ayingozi.

I-Vitamin C ingakhuthaza ukuhlanganiswa kwe-collagen. I-Collagen iyiphrotheni ehlinzeka ngesakhiwo esikhumbeni sethu, isenze siqine futhi sinwebeka.

Ukwengeza, i-vitamin C inezici zokulwa nokuvuvukala ezingasiza ukuthulisa isikhumba esithukuthele futhi kunciphise ububomvu.

Kunezinketho eziningi zokwengeza uvithamini C ohlelweni lwakho lokunakekela isikhumba. Ungathola uvithamini C ngokwemvelo ezithelo nemifino ekudleni kwakho; noma ungathatha izithasiselo zikavithamini C.

Magnesium

I-Magnesium iyiminerali ebalulekile ehilelekile ekuphenduleni kwamakhemikhali e-biochemical angaphezu kuka-300 emzimbeni, okuhlanganisa ukusebenza kwemisipha nezinzwa, ukukhiqizwa kwamandla, kanye ne-DNA kanye ne-protein synthesis.

I-Magnesium isebenza njenge-antioxidant, isiza ukulwa nalawa ma-radicals mahhala futhi ivikele amangqamuzana ethu ekucindezelekeni kwe-oxidative.

Ukwengeza, i-magnesium isiza ukusekela ukwakheka kwe-collagen, iphrotheni ebalulekile ekugcineni ukunwebeka kwesikhumba nokuqina. Ngokuqinisekisa ukuthi uthola i-magnesium eyanele, singayibambezela le nqubo futhi sikhuthaze ukubukeka kobusha.

Ngakho-ke, singayithola kanjani i-magnesium eyengeziwe empilweni yethu yansuku zonke? Eminye imithombo emihle kakhulu ye-magnesium ihlanganisa imifino eluhlaza enamaqabunga amnyama (njengesipinashi ne-kale), amantongomane nembewu (njengama-alimondi nembewu yethanga), okusanhlamvu okuphelele, okusanhlamvu, nenhlanzi. Ukwengeza, izithasiselo ze-magnesium ziyatholakala kulabo abanenkinga yokuhlangabezana nezidingo zabo zansuku zonke ngokudla kuphela. I-Magnesium iza ngezindlela eziningi, ngakho-ke ungakhetha uhlobo olulungele wena. Ngokuvamile, i-magnesium ingathathwa ngomlomo njengesengezo.

I-Magnesium citrate, i-magnesium malate,I-Magnesium Tauratefuthi I-Magnesium L-Threonateamuncwa kalula umzimba kunezinye izinhlobo ezifana ne-magnesium oxide ne-magnesium sulfate.

I-Spermidine

I-Spermidine iyi-polyamine eyenzeka ngokwemvelo etholakala kuwo wonke amaseli aphilayo. Idlala indima ebalulekile ekukhuleni kweseli nokuhlukana kanye nokuzinza kwe-DNA.

I-Autophagy iyinqubo engokwemvelo lapho amaseli ehlukana khona futhi aphinde asebenzise izingxenye ezilimele noma ezingasebenzi, ngaleyo ndlela azivuselele. Njengoba sikhula, ukusebenza kahle kwale nqubo kuncipha, okuholela ekuqongeleleni izinto ezinobuthi kanye nokuwohloka kokusebenza kwamaseli. Ngokukhuthaza i-autophagy, i-spermidine isiza ukususa lezi zinto eziyingozi, ivumela amaseli ukuthi asebenze ngokuphumelelayo futhi ahlale emusha.

Ucwaningo lukhombisa ukuthi ukwengezwa kwe-spermidine kungakhuthaza ukukhula kwezinwele futhi kuthuthukise ukujiya kanye nekhwalithi yezintambo zezinwele. Ukwengeza, i-spermidine iye yaxhunyaniswa nokukhuthaza ukukhiqizwa kwe-collagen, iphrotheni edingekayo ukuze kugcinwe ukuqina kwesikhumba nokuvimbela imibimbi.

Ngakho-ke, singayithola kanjani i-spermidine eyengeziwe ekuphileni kwethu kwansuku zonke? Ungathola i-spermidine ngokwemvelo ekudleni kwakho, njengegciwane likakolweni, ubhontshisi wesoya, amantongomane, nezinye izithelo nemifino, noma ungathatha izithasiselo ze-spermidine.

I-Glutathione

Eyaziwa ngokuthi "i-antioxidant eyinhloko," i-glutathione ikhiqizwa ngokwemvelo imizimba yethu futhi itholakala kuwo wonke amangqamuzana. Idlala indima ebalulekile ekuqedeni ama-radicals mahhala ayingozi, iqinise amasosha omzimba futhi ikhiphe ubuthi emzimbeni.

Njengoba i-glutathione inamandla okulwa nokucindezeleka kwe-oxidative futhi ibhekwa njenge-ejenti enamandla yokulwa nokuguga, ngokwandisa amazinga e-glutathione emzimbeni, singakwazi ukumelana ngokuphumelelayo nemiphumela yokucindezeleka okwenziwe nge-oxidative futhi sinciphise inqubo yokuguga.

Kulabo abafisa ukukhulisa amazinga abo e-glutathione, i-glutathione ingatholakala ngokwemvelo ekudleni noma ngokusebenzisa izithasiselo zomlomo noma ze-intravenous glutathione. Lezi zithako zinganikeza umthamo owengeziwe walesi antioxidant enamandla, esiza ukulwa nemiphumela yokuguga futhi sikhuthaze impilo yonke nobungqabavu. Kodwa-ke, kuyanconywa ukuthi uthintane nochwepheshe bezokunakekelwa kwempilo ngaphambi kokuqala noma yiluphi uhlobo lwemithi yokwengeza.

I-α-Ketoglutarate

I-Alpha-ketoglutarate (aKG) iyingqamuzana ebandakanyeka ezindleleni eziningi ze-metabolic emzimbeni kanye nenhlanganisela engaba khona yokulwa nokuguga.

I-AKG isiza ukwandisa ukukhiqizwa kwamandla futhi inciphise ukucindezeleka kwe-oxidative, imbangela enkulu yokulimala kwamangqamuzana nokuguga. Ngokuthuthukisa ukusebenza kwe-mitochondrial, i-AKG ingasiza ukuthuthukisa impilo yonke nokuphila isikhathi eside.

Ukwengeza, i-AKG iyingxenye ebalulekile yomjikelezo we-citric acid (owaziwa nangokuthi umjikelezo we-Krebs). Lo mjikelezo unesibopho sokukhiqiza amandla ngokuwohloka kwezakhi ezifana nama-carbohydrate, amafutha, namaprotheni.

Ngaphezu kwendima yayo empilweni ye-mitochondrial, i-AKG iphinde ibonise isithembiso ekulweni nokuvuvukala. Ukuvuvukala okungapheli kuwuphawu lokuguga futhi kuhlotshaniswa nokuthuthukiswa kwezifo ezihlobene nobudala. Ucwaningo luthole ukuthi i-AKG inezinto ezilwa nokuvuvukala ezisiza ukunciphisa ukuvuvukala nokuvikela imiphumela yayo eyingozi.

Ucwaningo lubonisa ukuthi i-AKG ivuselela i-collagen synthesis, ekhuthaza isikhumba esinempilo namalunga. Lokhu kunomthelela ekubukekeni kobusha kanye nokuhamba okuthuthukisiwe empilweni yakamuva.

Izithasiselo Zokuguga VS. ukudla okuvimbela ukuguga

Izithako ezilwa nokuguga sezidume kakhulu eminyakeni yamuva nje, njengoba zingaholela esikhumbeni esibukeka sisebasha kanye namazinga wamandla anda. Lezi zithako zivame ukuqukatha amavithamini, amaminerali, ama-antioxidants, nezinye izinhlanganisela ezinganciphisa inqubo yokuguga. Kunjalo, ungasebenzisa futhi ukudla okunomsoco wemvelo ukulwa nokuguga. Ngakho-ke yikuphi okungcono, izithasiselo noma ukudla kwemvelo, okulwa nokuguga?

Amandla okudla okuvimbela ukuguga

Ngakolunye uhlangothi, sithola indlela ephelele yokulwa nokuguga egxile ekufakeni ukudla okunomsoco, okugcwele ekudleni kwethu. Ukudla okulwa nokuguga kugcizelela izithelo, imifino, okusanhlamvu, amaprotheni namafutha, namafutha anempilo. Lokhu kudla kunikeza amavithamini ahlukahlukene, amaminerali, ama-antioxidants, nama-phytochemicals alwa nokulimala kwamangqamuzana, ukuvuvukala, nokucindezeleka okwenziwe nge-oxidative.

Izithelo nemifino emibalabala, njengamajikijolo, imifino eluhlaza, nezithelo ezisawolintshi, zisebenza kahle kakhulu ngenxa yokuqukethwe kwazo okuphezulu kwe-antioxidant. Ukwengeza, ukudla okucebile nge-omega-3 fatty acids, njengezinhlanzi zamanzi abandayo, ama-flaxseeds, nama-walnuts, kwaziwa ukuthi kunemiphumela enenzuzo esikhumbeni, enhliziyweni nasengqondweni.

Ukwengeza, ukudla okulinganiselayo okulwa nokuguga kuqinisekisa ukugeleza kwamanzi okufanele, njengoba ukuhlala u-hydrated kubalulekile ekugcineni isikhumba sobusha kanye nempilo yonke. Ukuphuza amanzi anele kanye nama-herbal teas kungasiza ekuqedeni ubuthi, kuthuthukise ukugaya, nokugcina ukusebenza kwezitho zomzimba ezifanele.

I-Supplement and Food Synergy

Kunokuba kuqhathaniswe izithasiselo zokulwa nokuguga nokudla okuvimbela ukuguga, inhlanganisela yazo zombili izindlela ingaba yisihluthulelo sokuthola imiphumela emihle. Nakuba ukudla okunempilo kufanele kube yisisekelo sanoma yiluphi uhlobo lwemithi yokulwa nokuguga, ezinye izakhamzimba kungase kube nzima ukuzithola ngemithombo yokudla yodwa.

Izithasiselo zingagcwalisa lezi zikhala zokudla okunomsoco futhi zinikeze imithamo egxilile yezinhlanganisela ezithile. Kodwa-ke, ngaphambi kokuqala noma yiluphi uhlobo lwemithi yokwengeza, hlala uthintana nochwepheshe bezokunakekelwa kwempilo noma isazi sokudla ukuze uqinisekise ukuphepha nokusebenza ngempumelelo.

Izingozi kanye Nemiphumela Emibi

Ukunquma umthamo ofanele wesithasiselo esilwa nokuguga kubalulekile ukuze uthole izinzuzo ezingase zibe khona kuyilapho ugwema noma yimiphi imiphumela emibi. Umthamo ofanele wezithasiselo zokulwa nokuguga uncike ezintweni ezimbalwa, njengeminyaka yomsebenzisi, impilo, nezinye izimo ezimbalwa.

Ukuze uthole imiphumela engcono kakhulu, qiniseka ukuthi ulandela imithamo enconyiwe ngokucophelela futhi unciphise umthamo uma kukhona imiphumela engemihle noma izimpawu zenzeka. Ngaphandle kwalokho, ungazama ukwengeza ukudla okuvimbela ukuguga ekudleni kwakho okufana nama-blueberries, i-salmon, amantongomane, i-turmeric, njll. Akukhona nje ukuthi lokhu kudla kunikeza izakhi ezifanayo kanye nezakhiwo ezikhuthaza impilo, zenza kanjalo ekugxilweni okuphansi, okusho ukuthi mancane amathuba okuba abangele imiphumela emibi engadingeki.

Q: Yiziphi izithasiselo zokulwa nokuguga?
IMP: Izithako ezilwa nokuguga ziyizinto zemvelo noma izinhlanganisela ezingafakwa esimisweni sakho sansuku zonke ukuze ubambezele inqubo yokuguga. Lezi zithako zaziwa ngamandla azo okuthuthukisa impilo yesikhumba, ukuqinisa amasosha omzimba, ukuthuthukisa ukusebenza kobuchopho, nokukhuthaza ubungqabavu buphelele.

Q: Zisebenza kanjani izithasiselo zokulwa nokuguga?
IMP: Izithako ezilwa nokuguga zisebenza ngokuhlinzeka ngemisoco ebalulekile, ama-antioxidants, nezinye izinhlanganisela ezisekela ukusebenza kahle kwamaselula futhi zilwe nama-radicals mahhala. Zingasiza ukunciphisa ukucindezeleka okwenziwe nge-oxidative, ukunciphisa ukuvuvukala, ukukhuthaza ukukhiqizwa kwe-collagen, futhi kuthuthukise ukulungiswa kwamangqamuzana nokuvuselelwa kabusha.

Umshwana wokuzihlangula: Lesi sihloko esolwazi oluvamile kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Olunye ulwazi lokuthunyelwe kwebhulogi luvela ku-inthanethi futhi alusebenzi. Le webhusayithi inomthwalo wemfanelo kuphela wokuhlunga, ukufometha kanye nokuhlela ama-athikili. Injongo yokudlulisa ulwazi olwengeziwe ayisho ukuthi uyavumelana nemibono yayo noma uqinisekise ubuqiniso bokuqukethwe kwayo. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.

Isikhathi sokuthumela: Oct-09-2023

Yehlisa Ukuguga Ngokwemvelo: Izithasiselo Ezilwa Nokuguga Ongazihlanganisa Emzileni Wakho Wansuku zonke