Imizimba yethu ihlale izivuselela ezingeni lamangqamuzana, ishintsha amaseli amadala nalimele ngamasha. Le nqubo yokuvuselela amaselula ibalulekile ekugcineni impilo yethu yonke kanye nobungqabavu. I-molecule eyinhloko edlala indima ebalulekile kule nqubo i-NAD. I-NAD iyi-coenzyme ebandakanyeka ekuphenduleni okuhlukahlukene kwe-metabolic emzimbeni, okubandakanya ukukhiqizwa kwamandla, ukulungiswa kwe-DNA kanye nokuvuselelwa kwamaseli. Ngakho-ke siyifaka kanjani i-NAD esimisweni sethu sansuku zonke?
NADiyi-coenzyme etholakala kuwo wonke amangqamuzana omzimba wethu futhi idlala indima ebalulekile ezinqubweni ezihlukahlukene zezinto eziphilayo emzimbeni wethu. Ibandakanyeka emisebenzini efana nokukhiqizwa kwamandla, ukulungiswa kwe-DNA kanye nokubonakaliswa kwezakhi zofuzo. Njengoba sikhula, amazinga e-NAD kumaseli ehla, okuholela ekwehleni kwamandla eselula kanye nokuba sengozini enkulu yezifo ezihlobene nobudala.
Kodwa-ke, kunezindlela zokwandisa ngokwemvelo amazinga e-NAD emizimbeni yethu, enye yazo iwukudla kwethu. Ukudla okuthile kucebile kuma-molecule e-NAD andulelayo, aguqulwa abe yi-NAD kumaseli ethu. Ukufaka lokhu kudla ekudleni kwethu kungasiza ukugcwalisa amazinga e-NAD futhi kubambezele inqubo yokuguga.
Ngaphezu kokuqinisa amandla, i-NAD ingasiza futhi ukukhuthaza ukuguga okunempilo, ukuthuthukisa ukusebenza kwengqondo, nokuvimbela isifo senhliziyo.
1. Thuthukisa amandla eselula:
Enye yezinzuzo eziphawuleka kakhulu ze-NAD yikhono layo lokuthuthukisa ukukhiqizwa kwamandla amaselula. Njengoba sikhula, amazinga e-NAD emizimbeni yethu ehla ngokwemvelo, avimbele ukuhlanganiswa kwe-ATP, okuholela ekukhathaleni nokuncipha kokukhuthazela. Ngokugcwalisa amazinga e-NAD ngezithako zokudla noma ngokuvula ama-enzyme akhuthaza ukuhlanganiswa kwe-NAD, singakwazi ukubuyisela amazinga wamandla, okuholela ekwandeni kokuqina nokusebenza okuthuthukisiwe ngokomzimba nangokwengqondo.
2. Ukulungiswa kwe-DNA nokuzinza kwe-genome:
Ukulimala kwe-DNA enqwabelene kungenye yezinto ezibalulekile eziqhuba inqubo yokuguga, okuholela ekuthuthukisweni kwezifo ezihlobene nobudala. Indima ebalulekile ye-NAD njengomgqugquzeli wemishini yokulungisa i-DNA iqinisekisa ukugcinwa kokuqina kwe-genome. Ngokugqugquzela ukukhiqizwa kwe-NAD, singakwazi ukuthuthukisa amandla omzimba okulungisa i-DNA eyonakele, ngaleyo ndlela sehlise inqubo yokuguga futhi sikhuthaze impilo yonke.
3. Ithuthukisa Impilo Ye-Metabolic:
Ukwehla kwe-metabolic kuwumphumela wemvelo wokuguga futhi kuvame ukuholela ekuzuzeni isisindo, ukumelana ne-insulin kanye nokuphazamiseka kwe-metabolic. Ucwaningo lwakamuva lubonise ukuthi i-NAD idlala indima ebalulekile ekulawuleni umzimba, ikakhulukazi ngeqembu lama-enzyme abizwa ngokuthi ama-sirtuin. Ngokwandisa amazinga e-NAD, senza lawa ma-sirtuin asebenze, sikhuthaze impilo yeselula, sithuthukise imetabolism kanye nokunciphisa ukuphazamiseka kwe-metabolic okuhlobene nobudala.
4. I-Neuroprotection kanye nokuguga kwengqondo:
Ukuncipha kwengqondo kuwukukhathazeka okuvamile kubantu abadala. Amandla e-NAD okuthuthukisa ukusebenza kwe-mitochondrial, ukunciphisa ukucindezelwa kwe-oxidative, nokwandisa ukukhiqizwa kwezinto ezivikela imizwa ezibizwa ngokuthi ama-neurotrophin anamandla abanzi ekulweni nokuncipha kwengqondo okuhlobene neminyaka. Ucwaningo oluningi lubika ukuthi amazinga aphezulu e-NAD athuthukisa ukusebenza kwengqondo kanye ne-neuroprotection.
5. Yelula impilo:
Izindima ezihlukene ze-NAD ezinqubweni zamaselula nokugcinwa kokuqina kofuzo kunomthelela emandleni ayo njenge-ai-molecule yokuphila isikhathi eside. Ucwaningo oluningana ezinto eziphilayo eziyimodeli ezifana nezikelemu namagundane lubonise ukuthi ukugcwalisa noma ukwenza i-NAD isebenze kungakhuphula kakhulu isikhathi sokuphila. Nakuba ukuhunyushwa kwalokhu okutholakele kubantu kusaphenywa, ithemba elijabulisayo lokwelula impilo enempilo linesithembiso sokungenelela okuzayo okulwa nokuguga.
I-NAD iyi-coenzyme ekhona kuwo wonke amaseli aphilayo, vele ama-molecule e-NAD awekho ngokuqondile ekudleni, kodwa izandulela ze-NAD zikhona ngokwemvelo ekudleni, okuhlanganisa izitshalo nezilwane.
Amaseli emizimbeni yethu adinga amabhlogo wokwakha athile, abizwa ngama-NAD precursors, ukwenza i-NAD. Lapho zingena emizimbeni yethu, lezi zandulela zenza izinguquko zamakhemikhali kumaseli ukuze zakhe i-NAD. Izandulela zayo i-niacinamide, i-niacin, ne-tryptophan zingatholakala emithonjeni ehlukahlukene yokudla. Ukudla okufana nenyama, inhlanzi, ubisi, okusanhlamvu, okusanhlamvu, amantongomane nembewu kuqukethe lezi zinto ezandulelayo, umzimba ongakwazi ukuzisebenzisa ukwenza i-NAD.
Imithombo yokudla emikhulu yama-precursors e-NAD ifaka inyama, izinkukhu, inhlanzi, nokunye ukudla kwezitshalo.
1. Ukudla kwezilwane okufana nesibindi senyama yenkomo, inkukhu, inyama yenkomo nengulube:
Ngaphezu kokuba umthombo omuhle kakhulu we-niacin, isibindi senyama yenkomo sinothe ngensimbi, uvithamini B12 kanye ne-zinc.
2. Inkukhu
Ngaphezu kokuqukethwe kwayo kwe-niacin, inkukhu nayo iyisinqumo esihle sokuthuthukisa impilo yemisipha kanye nempilo yonke ngenxa yokuqukethwe kwayo okuphezulu kwamaprotheni.
3. Izinhlanzi
Akukhona nje ukuthi iqukethe i-niacin, inhlanzi yaziwa ngokucebile ku-omega-3 fatty acids, esiza ukukhuthaza impilo yenhliziyo.
4. Ilayisi
Kokubili irayisi elinsundu nelimhlophe liwukudla okuyisisekelo okunikeza izakhamzimba ezibalulekile ekudleni kwethu. Ngaphezu kwe-niacin, irayisi elinsundu licebile ngamavithamini namaminerali abalulekile futhi laziwa ngokuyinhloko ngokuqukethwe kwalo kwe-fiber ephakeme kunelayisi elimhlophe.
5. Imifino enamaqabunga aluhlaza njengotamatisi, i-broccoli, isipinashi, ne-asparagus
Ziyizithako zokudla okumnandi futhi ezinomsoco. Akukhona nje ukuthi aqukethe i-niacin, utamatisi nawo ungumthombo omuhle wama-antioxidants, i-vitamin C, ne-riboflavin.Ukufaka le mifino ekudleni kwakho kuqinisekisa ukuthi uthola izandulela ozidingayo ze-NAD synthesis.
6. Ubisi, ushizi kanye neyogathi
Ingilazi yobisi oluyiphesenti elingu-1 inikeza u-0.2 mg we-niacin ngokuphakelwa ngakunye. Ngaphezu kwalokho, ubisi luqukethe amaprotheni, i-calcium, i-zinc ne-riboflavin, enenzuzo empilweni yamathambo futhi ivimbele ukukhumuzeka kwamathambo kubantu abadala.
Ukudla ukudla okucebile kuma-precursors e-NAD kungasiza ukusekela amazinga e-NAD emzimbeni, kodwa kungase kungenele ngokwako ukugcwalisa i-NAD ngokugcwele. Izandulela ze-NAD, njenge-nicotinamide riboside (NR) ne-nicotinamide mononucleotide (NMN), ziguqulelwa ku-NAD emzimbeni. Nokho, inqubo yokuguqula ingaba yinkimbinkimbi, futhi amandla omzimba okumunca nokusebenzisa lezi zandulela angahluka.
Ezinye izici, ezifana neminyaka, ukucindezeleka, imithi ethile, nezimo ezihlukahlukene zempilo nazo zingathinta amazinga e-NAD. Ngakho-ke ngaphezu kwendima ebalulekile ekugcineni amazinga e-NAD ngokudla okunempilo, nezinye izici zendlela yokuphila nazo zidinga ukucatshangelwa. Ucwaningo luye lwabonisa ukuthi ukuvivinya umzimba njalo kungakhuphula amazinga e-NAD ezicutshini nasezithweni ezihlukahlukene, okunomthelela ekugugeni okunempilo. Ukulala ngokwanele nokuphatha amazinga okucindezeleka nakho kubalulekile ekukhiqizeni okuphelele kwe-NAD kanye nempilo yonke.
Ngaphezu kwalokho, kwabanye abadla imifino noma labo abanemikhawulo yokudla, izithasiselo ze-NAD precursor zingacatshangelwa, ezingasiza kangcono abantu ngabanye ukuthola umzimba onempilo futhi kubambezele inqubo yokuguga.
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: Aug-31-2023
