Imizimba yethu iyazivuselela njalo ezingeni lamaseli, ishintsha amaseli amadala nawonakele ngamasha. Le nqubo yokuvuselela amaseli ibalulekile ekugcineni impilo yethu yonke kanye namandla ethu. I-molecule ebalulekile edlala indima ebalulekile kule nqubo yi-NAD. I-NAD iyi-coenzyme ehilelekile ekuphenduleni okuhlukahlukene kwe-metabolic emzimbeni, okuhlanganisa ukukhiqizwa kwamandla, ukulungiswa kwe-DNA kanye nokuvuselelwa kwamaseli. Ngakho-ke siyifaka kanjani i-NAD ohlelweni lwethu lwansuku zonke?
I-NADiyi-coenzyme etholakala kuwo wonke amaseli omzimba wethu futhi idlala indima ebalulekile ezinqubweni ezahlukahlukene zezinto eziphilayo emzimbeni wethu. Ihilelekile emisebenzini efana nokukhiqizwa kwamandla, ukulungiswa kwe-DNA kanye nokubonakaliswa kwezakhi zofuzo. Njengoba siguga, amazinga e-NAD emaselini ehla, okuholela ekunciphiseni kwamandla amaseli kanye nokuthambekela okukhulu ezifweni ezihlobene nokuguga.
Kodwa-ke, kunezindlela zokwandisa amazinga e-NAD ngokwemvelo emizimbeni yethu, enye yazo iwukudla kwethu. Ukudla okuthile kucebile ngama-molecule angaphambi kwe-NAD, aguqulwa abe yi-NAD emaseli ethu. Ukufaka lokhu kudla ekudleni kwethu kungasiza ekugcwaliseni amazinga e-NAD futhi kunciphise inqubo yokuguga.
Ngaphezu kokukhulisa amandla, i-NAD ingasiza futhi ekukhuthazeni ukuguga okunempilo, ukuthuthukisa ukusebenza kwengqondo, nokuvimbela izifo zenhliziyo.
1. Thuthukisa amandla eselula:
Enye yezinzuzo eziphawuleka kakhulu ze-NAD yikhono layo lokuthuthukisa ukukhiqizwa kwamandla eseli. Njengoba siguga, amazinga e-NAD emizimbeni yethu ayancipha ngokwemvelo, okuvimbela ukwakheka kwe-ATP, okuholela ekukhathaleni nasekunciphiseni ukukhuthazela. Ngokugcwalisa amazinga e-NAD ngezithako zokudla noma ngokusebenzisa ama-enzyme akhuthaza ukwakheka kwe-NAD, singabuyisela amazinga amandla, okuholela ekukhuleni kwamandla kanye nokusebenza okuthuthukisiwe ngokomzimba nangokwengqondo.
2. Ukulungiswa kwe-DNA kanye nokuqina kwe-genome:
Ukulimala kwe-DNA okuqongelelekile kungenye yezinto ezibalulekile eziqhuba inqubo yokuguga, okuholela ekuthuthukisweni kwezifo ezihlobene nokuguga. Indima ebalulekile ye-NAD njengomgqugquzeli wemishini yokulungisa i-DNA iqinisekisa ukugcinwa kokuqina kwe-genome. Ngokukhuthaza ukukhiqizwa kwe-NAD, singathuthukisa ikhono lomzimba lokulungisa i-DNA eyonakele, ngaleyo ndlela sinciphise inqubo yokuguga futhi sikhuthaze impilo iyonke.
3. Kuthuthukisa Impilo Yomzimba:
Ukwehla kwe-metabolic kuwumphumela wemvelo wokuguga futhi kuvame ukuholela ekukhuleni kwesisindo, ukumelana ne-insulin kanye nokuphazamiseka kwe-metabolic. Ucwaningo lwakamuva lubonise ukuthi i-NAD idlala indima ebalulekile ekulawuleni i-metabolism, ikakhulukazi ngeqembu lama-enzyme abizwa ngokuthi ama-sirtuin. Ngokwandisa amazinga e-NAD, sivuselela lawa ma-sirtuin, sikhuthaze impilo yamaseli, sithuthukise i-metabolism futhi singanciphisa ukuphazamiseka kwe-metabolic okuhlobene nokuguga.
4. Ukuvikela Imizwa Nokuguga Kokuqonda:
Ukwehla kwengqondo kuyinto evamile kubantu abadala. Amandla e-NAD okuthuthukisa ukusebenza kwe-mitochondrial, ukunciphisa ukucindezeleka kwe-oxidative, nokwandisa ukukhiqizwa kwezinto ezivikela izinzwa ezibizwa ngokuthi ama-neurotrophins anamandla amakhulu ekulweni nokwehla kwengqondo okuhlobene nobudala. Izifundo eziningi zibika ukuthi amazinga aphezulu e-NAD athuthukisa ukusebenza kwengqondo kanye nokuvikelwa kwezinzwa.
5. Yandisa impilo:
Izindima eziningi ze-NAD ezinqubweni zamaseli kanye nokugcinwa kokuqina kwezakhi zofuzo zinegalelo emandleni ayo njenge-i-molecule yokuphila isikhathi esideIzifundo eziningana zezinto eziphilayo eziyisibonelo njengezibungu namagundane zibonise ukuthi ukwengeza noma ukusebenzisa i-NAD kungandisa kakhulu isikhathi sokuphila. Ngenkathi ukuhunyushwa kwalokhu okutholakele kubantu kusaphenywa, ithemba elithakazelisayo lokwandisa isikhathi sokuphila esinempilo linesithembiso sokungenelela kwesikhathi esizayo ekulweni nokuguga.
I-NAD iyi-coenzyme ekhona kuwo wonke amaseli aphilayo, vele ama-molecule e-NAD awakho ngqo ekudleni, kodwa izandulela ze-NAD zikhona ngokwemvelo ekudleni, okuhlanganisa izitshalo nezilwane.
Amaseli emzimbeni wethu adinga izakhi ezithile, ezibizwa ngokuthi ama-NAD precursors, ukuze enze i-NAD. Uma engena emizimbeni yethu, lawa ma-precursors enza izinguquko zamakhemikhali emaseli ukuze akhe i-NAD. Ama-precursors awo i-niacinamide, i-niacin, ne-tryptophan angatholakala emithonjeni yokudla eyahlukahlukene. Ukudla okufana nenyama, inhlanzi, ubisi, ubhontshisi, okusanhlamvu, amantongomane kanye nembewu kuqukethe la ma-precursors, umzimba ongazisebenzisa ukukhiqiza i-NAD.
Imithombo emikhulu yokudla yezandulela ze-NAD ihlanganisa inyama, izinkukhu, inhlanzi, kanye nokudla kwezitshalo.
1. Ukudla kwezilwane okufana nesibindi senyama yenkomo, inkukhu, inyama yenkomo kanye nengulube:
Ngaphezu kokuba umthombo omuhle kakhulu we-niacin, isibindi senyama yenkomo sicebile nge-iron, i-vitamin B12 kanye ne-zinc.
2. Inkukhu
Ngaphezu kokuqukethwe kwayo yi-niacin, inkukhu nayo iyisinqumo esihle sokuthuthukisa impilo yemisipha kanye nempilo iyonke ngenxa yokuqukethwe kwayo okuphezulu kwamaprotheni.
3. Inhlanzi
Akugcini nje ngokuqukethe i-niacin, inhlanzi yaziwa ngokucebile ngama-omega-3 fatty acid, okusiza ekuthuthukiseni impilo yenhliziyo.
4. Ilayisi
Kokubili ilayisi elinsundu nelimhlophe kuyizinto zokudla eziyinhloko ezihlinzeka ngezakhamzimba ezibalulekile ekudleni kwethu. Ngaphezu kwe-niacin, ilayisi elinsundu licebile ngamavithamini namaminerali abalulekile futhi laziwa kakhulu ngokuqukethwe kwalo okuphezulu kwefayibha kunelayisi elimhlophe.
5. Imifino eluhlaza enamaqabunga afana notamatisi, i-broccoli, isipinashi, kanye ne-asparagus
Ziyizithako zokudla ezimnandi nezinomsoco. Azigcini nje ngokuqukethe i-niacin, utamatisi nawo ungumthombo omuhle wama-antioxidants, i-vitamin C, ne-riboflavin. Ukufaka le mifino ekudleni kwakho kuqinisekisa ukuthi uthola izandulela ozidingayo ukuze kuhlanganiswe i-NAD
6. Ubisi, ushizi kanye neyogathi
Ingilazi yobisi oluyiphesenti elilodwa inikeza u-0.2 mg we-niacin ngokuphakelwa ngakunye. Ngaphezu kwalokho, ubisi luqukethe neprotheni, i-calcium, i-zinc kanye ne-riboflavin, okuwusizo empilweni yamathambo futhi kuvimbela i-osteoporosis kubantu abadala.
Ukudla ukudla okucebile ngezinto ezibangela i-NAD kungasiza ekusekeleni amazinga e-NAD emzimbeni, kodwa kungase kungabi ngokwanele ngokwako ukugcwalisa ngokugcwele i-NAD. Izinto ezibangela i-NAD, njenge-nicotinamide riboside (NR) kanye ne-nicotinamide mononucleotide (NMN), ziguqulwa zibe yi-NAD emzimbeni. Kodwa-ke, inqubo yokuguqula ingaba yinkimbinkimbi, futhi ikhono lomzimba lokumunca nokusebenzisa lezi zinto ezibangela i-NAD lingahluka.
Ezinye izici, njengobudala, ukucindezeleka, imithi ethile, kanye nezimo ezahlukene zempilo nazo zingathinta amazinga e-NAD. Ngakho-ke ngaphezu kwendima ebalulekile ekugcineni amazinga e-NAD ngokudla okunempilo, nezinye izici zokuphila nazo kudingeka zicatshangelwe. Izifundo zikhombisile ukuthi ukuvivinya umzimba njalo kungakhuphula amazinga e-NAD ezicutshini nasezithweni ezahlukahlukene, okunegalelo ekugugeni okunempilo. Ukulala ngokwanele nokuphatha amazinga okucindezeleka nakho kubalulekile ekukhiqizweni kwe-NAD okuhle kakhulu kanye nempilo iyonke.
Ngaphezu kwalokho, kwabanye abadla imifino noma labo abanemikhawulo yokudla, izithasiselo zangaphambi kwe-NAD zingacatshangelwa, ezingasiza kangcono abantu ukuba bathole umzimba onempilo futhi zibambezele inqubo yokuguga.
Isixwayiso: Lesi sihloko senzelwe ulwazi kuphela futhi akufanele sibhekwe njengeseluleko sezokwelapha. Njalo xhumana nochwepheshe wezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma ukushintsha uhlelo lwakho lwezempilo.
Isikhathi sokuthunyelwe: Agasti-31-2023
