I-Spermidine, inhlanganisela yemvelo, ithole ukunakwa okukhulu ngenxa yekhono layo lokufaka i-autophagy, engasiza amangqamuzana asuse amaprotheni ayingozi kanye nemfucuza yamaselula, ngaleyo ndlela akhuthaze ukuvuselelwa kwamangqamuzana nokuthuthukisa impilo yonke. Kulesi sihloko esithi Kumhlahlandlela wethu ophelele we-spermidine, ake sibhekisise ukuxhumana phakathi kwe-spermidine nempilo yethu!
Ngakho, yini i-spermidine? Lisuselwa egameni lesiGreki elithi "sperma", okusho imbewu, i-spermidine itholakala kakhulu emithonjeni yezitshalo ezifana nobhontshisi wesoya, uphizi, amakhowe kanye nokusanhlamvu. Iphinde itholakale kumashizi asebekhulile adlule inqubo yokuvutshelwa nokuguga okuholela emazingeni aphezulu e-spermidine.
I-Spermidine iyi-aliphatic polyamine. I-Spermidine synthase (SPDS) ivuselela ukwakheka kwayo kusuka ku-purescine. Iyisandulela samanye ama-polyamines afana ne-spermine kanye ne-structural isomer pyrospermine yayo.
Njenge-polyamine eyenzeka ngokwemvelo, i-spermidine idlala indima ebalulekile emisebenzini ehlukahlukene yamaselula. Itholakala kuzo zonke izinto eziphilayo kusukela kubhaktheriya kuya ezitshalweni nasezilwaneni, futhi igcwele kakhulu kumangqamuzana omuntu.
Ukuthola amazinga anele e-spermidine ngokudla kuphela kuyinselele. Eminyakeni yamuva nje, ucwaningo ngale nhlanganisela ye-organic luye lwaholela ekukhiqizeni izithasiselo ze-spermidine. Lezi zithako zinikeza indlela elula nethembekile yokuqinisekisa ukuthathwa kwe-spermidine eyanele, ikakhulukazi kulabo abangase bangakwazi ukufinyelela ekudleni okune-spermidine.
1. Thuthukisa ikhono le-autophagy
I-Autophagy iyinqubo enesibopho sokususwa kwezingxenye zeselula ezilimele noma ezingadingekile futhi ibalulekile ekugcineni impilo nokusebenza kwamaselula.
I-Spermidine itholakale ivuselela i-autophagy, ikhuthaza ukuqedwa kwezinto eziyingozi futhi ithuthukise ubuqotho beselula jikelele. Lokhu-ke kuhlotshaniswe nengozi encishisiwe yezifo ezihlobene nobudala, njengezifo ze-neurodeergenerative kanye nezinhlobo ezithile zomdlavuza.
2. Inomphumela othile we-cardioprotective.
Ucwaningo oluningana luye lwabonisa ukuthi i-spermidine ingasiza ukwehlisa umfutho wegazi, ukunciphisa ingozi yesifo senhliziyo, nokuthuthukisa impilo yenhliziyo.
I-Spermidine yenza lokhu ngokuvimbela ukunqwabelana kwamafutha emithanjeni yegazi, ukunciphisa ukuvuvukala nokukhuthaza ukuvuselelwa kwamangqamuzana enhliziyo awonakele. Ngokufaka i-spermidine ekudleni kwethu, singazivikela ezifweni ezihlobene nenhliziyo.
3. Ibonisa isithembiso ekuthuthukiseni impilo yobuchopho.
Ukuguga kuvame ukuhlotshaniswa nokwehla kokusebenza kwengqondo, okuholela ezifweni ezinjengokuwohloka komqondo kanye nesifo i-Alzheimer's.
Kodwa-ke, i-spermidine yatholakala ukuthi iphikisana nale miphumela ngokuvikela ama-neurons ekucindezelekeni kwe-oxidative kanye nokwenza ngcono ukusinda kwawo jikelele.
Ucwaningo lwamamodeli ezilwane luye lwabonisa nokuthi ukwesekwa nge-spermidine kungabambezela ukwehla okuhlobene neminyaka enkumbulo nokufunda. Ngakho-ke, ukusebenzisa amandla e-spermidine kungavula indlela yamasu amasha okuvimbela kanye nokungenelela ezifweni ze-neurodeergenerative.
Ngezansi kunemithombo yokudla ephezulu ye-spermidine ongase uthande ukuyicabangela ukungeza ekudleni kwakho ukuze ukwandise ukudla kwakho kwe-spermidine.
1. Igciwane likakolweni
Iqukethe okuqukethwe okuphezulu kwe-spermidine. Ngokuvamile esetshenziswa njenge-topping ku-cereal noma iyogathi, ukwengeza igciwane likakolweni ekudleni kwakho kwasekuseni kuyindlela elula yokuvuna izinzuzo ze-spermidine.
2. Isoya
Akukhona nje ukuthi i-soy iyisinqumo esihle kakhulu seprotheni yemifino, kodwa iqukethe ne-spermidine eningi. Ukwethula imikhiqizo yesoya efana ne-tofu, tempeh noma i-edamame ekudleni kwakho kuyindlela enhle kakhulu yokwandisa ukudla kwakho kwalesi sakhi esizuzisayo.
3. Amakhowe
I-Shiitake, amakhowe e-portobello, namakhowe e-oyster acebile kakhulu kule nhlanganisela. Lezi zithako eziguquguqukayo zingasetshenziswa ezitsheni ezihlukahlukene kusukela ku-stir fry kuya esobho, okuhlinzeka ngendlela emnandi nenempilo yokwandisa ukusetshenziswa kwe-spermidine.
4. Okunye
Okunye ukudla okunothe ngama-spermidine kubalwa imidumba efana nodali, uphizi nophizi oluhlaza, nezithelo ezithile ezifana ne-grapefruit, amawolintshi namapheya. Ngokufaka lokhu kudla ekudleni kwakho, ungakwazi ngokwemvelo ukwandisa ukudla kwakho kwe-spermidine futhi ungaba nemiphumela yako yokukhuthaza impilo.
Nakuba ucwaningo nge-spermidine lusaqhubeka, imiphumela yokuqala iyathembisa. Kubalulekile ukuqaphela ukuthi amazinga e-spermidine angase ahluke ngokusekelwe ezintweni ezifana nokucubungula ukudla, ukuvuthwa, nendlela yokupheka. Ngakho-ke, ukuze ukwandise ukudla, kunconywa ukuthi udle lokhu kudla ngezindlela zakho ezintsha futhi ezingacutshunguliwe.
Abantu abaningi abacaci kahle ngomehluko phakathi kokuthola i-spermidine ekudleni noma ukusebenzisa izithasiselo ze-spermidine ngokuqondile, ake sibheke umehluko ndawonye!
1. Izithasiselo zinikeza indlela elula yokwandisa amazinga e-spermidine, ikakhulukazi kulabo abakuthola kunzima ukuthola okwanele ngokudla kwabo okuvamile. Izithako ze-Spermidine ngokuvamile zivela emithonjeni yemvelo futhi ziza ngezindlela ezahlukene, njengama-capsules noma impushana. Lezi zithako zidlula ohlelweni lokugxilisa i-spermidine, okwenza kube lula ukuthola imithamo ephezulu kunokudla kuphela.
2. Lapho udla ukudla okucebile ku-spermidine, uyazuza ekusebenzisaneni kwezinye izakhamzimba ezikhona ku-matrix yokudla, okuthuthukisa ukumuncwa kwayo kanye nezinzuzo zezempilo zizonke. Futhi, imithombo yokudla ivame ukuhlinzeka ngamanani aphansi e-spermidine uma kuqhathaniswa nezithako, kodwa isazuzisa.
3. Isengezo sinikeza umthamo ophezulu futhi ojwayelekile we-spermidine, okuvumela indlela eqondiswe kakhulu ngokusekelwe ezidingweni zomuntu ngamunye. Lokhu kuzuzisa kakhulu kubantu abafuna izinzuzo ezithile zezempilo ze-spermidine noma kubantu abakhawulela ukusetshenziswa kokudla okuthile okune-spermidine ngenxa yemikhawulo yokudla.
Ukukhetha ukuthola i-spermidine ekudleni noma ezithasiselweni kuncike ekuthandeni komuntu siqu nesimo. Kubantu abaningi, ukudla okulinganiselayo okuhlanganisa ukudla okucebile ku-spermidine kufanele kunikeze amazinga anele alesi sakhi esizuzisayo. Kodwa-ke, kulabo abafuna ukugxila okuphezulu noma ababhekene nemikhawulo yokudla, ukuxhaswa kungaba isengezo esibalulekile.
Ukunquma umthamo ofanele we-spermidine kuncike ezintweni eziningi, kufaka phakathi iminyaka, impilo ejwayelekile, kanye nemiphumela ethile oyifunayo.
Njengamanje, akukho ukudla okunconyiwe kwansuku zonke (RDI) kwe-spermidine. Ucwaningo lubonisa imiphumela enenzuzo kumithamo ye-1 kuya ku-10 mg ngosuku. Kodwa-ke, kuhlale kunconywa ukuthi uthintane nochwepheshe bezempilo ngaphambi kokufaka i-spermidine ohlelweni lwakho lwansuku zonke.
Imithombo yokudla yemvelo inikeza i-spermidine futhi ingaba isengezo esihle kakhulu ekudleni kwakho. Ukudla okufana negciwane likakolweni, izithelo ezithile (i-grapefruit, amagilebhisi, namawolintshi), ushizi, ubhontshisi wesoya, amakhowe, ngisho newayini elidala linenani elikhulu lesidoda. Ukufaka lokhu kudla ekudleni okulinganiselayo kungasiza ukwandisa ukungena kwe-spermidine ngokwemvelo.
Izithasiselo nazo ziyinketho kulabo abafuna ukuthatha okwengeziwe kwe-spermidine. Izithako ze-Spermidine ziza ngezindlela eziningi, kufaka phakathi ama-capsules nezimpushana. Izithasiselo zekhwalithi ephezulu kufanele ziqhamuke kubakhiqizi abathembekile abathobela izindinganiso eziqinile zokulawula ikhwalithi.
Uma uqala ukwesekwa kwe-spermidine, kunconywa ukuthi uqale nge-dose ephansi. Ukuqala mayelana ne-1 mg ngosuku futhi kancane kancane ukwandisa umthamo emasontweni ambalwa kungasiza ukugwema imiphumela emibi engaba khona.
Nakuba i-spermidine ibonakala iphephile ngokujwayelekile futhi ibekezelelwa kahle, abanye abantu bangase babe nemiphumela emincane yamathumbu efana nokuqunjelwa noma ukucasuka kwesisu lapho kuqala ingezwe nge-spermidine. Uma lezi zimpawu ziqhubeka noma ziba zimbi, kufanele kukhulunywe nochwepheshe bezempilo.
Q: Kuthatha isikhathi esingakanani ukuthi i-spermidine isebenze?
IMP: Isikhathi esisithatha i-spermidine ukuze sisebenze futhi sikhiqize imiphumela ebonakalayo singahluka ngokusekelwe ezicini eziningana, okuhlanganisa iminyaka yomuntu ngamunye, impilo yonke, umthamo, nobude besikhathi sokwengeza. Ngokuvamile, ukuqhubeka kwe-spermidine supplementation kungase kudingeke amasonto ambalwa noma ngisho nezinyanga ngaphambi kokuba umuntu aqale ukuqaphela noma yiziphi izinguquko ezibalulekile.
Umshwana wokuzihlangula: Lesi sihloko senzelwe izinjongo zokwaziswa kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma ukushintsha uhlobo lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Jun-28-2023
