Imizimba yethu ihlala izihlaziya kwinqanaba leeselula, ithatha indawo yeeseli ezindala kunye nezonakeleyo ngamatsha. Le nkqubo yokuhlaziywa kweselula ibalulekile ekugcineni impilo yethu yonke kunye namandla. I-molecule ephambili edlala indima ebalulekileyo kule nkqubo yi-NAD. I-NAD yi-coenzyme ebandakanyekayo kwiindlela ezahlukeneyo zokuphendula kwi-metabolic emzimbeni, kubandakanya ukuveliswa kwamandla, ukulungiswa kwe-DNA kunye nokuvuselelwa kweeseli. Ke siyifaka njani i-NAD kwindlela yethu yemihla ngemihla?
NADyicoenzyme efumaneka kwiseli nganye yomzimba wethu kwaye idlala indima ebalulekileyo kwiinkqubo ezahlukeneyo zebhayoloji emzimbeni wethu. Ibandakanyeka kwimisebenzi efana nokuveliswa kwamandla, ukulungiswa kwe-DNA kunye nokubonakaliswa kofuzo. Njengoko sikhula, amanqanaba e-NAD kwiiseli ehla, ekhokelela ekunciphiseni amandla eselula kunye nokuba sesichengeni esikhulu kwizifo ezinxulumene neminyaka.
Nangona kunjalo, kukho iindlela zokunyusa ngokwendalo amanqanaba e-NAD emizimbeni yethu, enye yazo kukutya kwethu. Ukutya okuthile kutyebile kwiimolekyuli ze-NAD zangaphambili, eziguqulwa zibe yi-NAD kwiiseli zethu. Ukubandakanya oku kutya kukutya kwethu kunokunceda ukubuyisela amanqanaba e-NAD kunye nokucothisa inkqubo yokuguga.
Ukongeza kokonyusa amandla, i-NAD inokunceda ukukhuthaza ukwaluphala okunempilo, ukuphucula ukusebenza kwengqondo, kunye nokuthintela isifo sentliziyo.
1. Ukuphucula amandla eselula:
Olona ncedo luphawulekayo lwe-NAD kukukwazi ukonyusa imveliso yamandla eselula. Njengoko sikhula, amanqanaba e-NAD emizimbeni yethu aye ehla ngokwemvelo, ethintela ukuhlanganiswa kwe-ATP, okukhokelela ekudinweni nasekunciphiseni unyamezelo. Ngokuzalisa kwakhona amanqanaba e-NAD ngokusebenzisa izongezo zokutya okanye ngokuvula ii-enzymes ezikhuthaza ukuhlanganiswa kwe-NAD, sinokubuyisela amanqanaba amandla, okukhokelela ekonyukeni kwamandla kunye nokuphucula ukusebenza komzimba kunye nengqondo.
2. Ukulungiswa kwe-DNA kunye nokuzinza kwe-genome:
Umonakalo we-DNA oqokelelweyo yenye yezinto eziphambili eziqhuba inkqubo yokuguga, ekhokelela ekuphuhlisweni kwezifo ezinxulumene neminyaka. Indima ebalulekileyo ye-NAD njengomgqugquzeli womatshini wokulungisa i-DNA iqinisekisa ukugcinwa kozinzo lwe-genome. Ngokukhuthaza imveliso ye-NAD, sinokubanakho ukomeleza amandla omzimba okulungisa i-DNA eyonakeleyo, ngaloo ndlela sicothisa inkqubo yokuguga kunye nokukhuthaza impilo yonke.
3. Ukuphucula iMetabolic Health:
Ukwehla kwe-Metabolic sisiphumo sendalo sokuguga kwaye kaninzi kukhokelela ekuzuzeni ubunzima, ukuxhathisa kwe-insulin kunye nokuphazamiseka kwemetabolism. Uphando lwakutsha nje lubonise ukuba i-NAD idlala indima ephambili ekulawuleni imetabolism, ngokukodwa ngeqela lee-enzymes ezibizwa ngokuba yi-sirtuins. Ngokwandisa amanqanaba e-NAD, sivula ezi sirtuin, sikhuthaza impilo yeselula, siphucula imetabolism kunye nokunciphisa ukuphazamiseka kwemetabolism okunxulumene nobudala.
4. I-Neuroprotection kunye nokuguga kwengqondo:
Ukuncipha kwengqondo yinkxalabo eqhelekileyo phakathi kwabantu abadala. Amandla e-NAD okuphucula ukusebenza kwe-mitochondrial, ukunciphisa uxinzelelo lwe-oxidative, kunye nokwandisa imveliso yezinto ezikhuselayo ezibizwa ngokuba yi-neurotrophins inamandla abanzi ekulweni nokuncipha kwengqondo okunxulumene neminyaka. Izifundo ezininzi zinika ingxelo yokuba amanqanaba aphezulu e-NAD aphucula ukusebenza kwengqondo kunye nokhuseleko lwe-neuroprotection.
5. Yongeza ubomi:
Iindima ezininzi ze-NAD kwiinkqubo zeselula kunye nokugcinwa kozinzo lwe-genome negalelo kumandla ayo njengeimolekyuli yokuphila ixesha elide. Izifundo ezininzi kwimodeli yezinto eziphilayo ezinje ngeempethu kunye neempuku zibonise ukuba ukongeza okanye ukwenza i-NAD isebenze inokunyusa kakhulu ubomi. Ngelixa uguqulelo lwezi ziphumo ebantwini lusephantsi kophando, ithemba elinomtsalane lokongezelela ubomi obusempilweni linesithembiso songenelelo oluchasene nokwaluphala kwixesha elizayo.
I-NAD yi-coenzyme ekhoyo kuzo zonke iiseli eziphilayo, ngokuqinisekileyo ii-molecule ze-NAD azikho ngokuthe ngqo ekutyeni, kodwa i-NAD precursors ikhona ngokwemvelo ekutyeni, kuquka izityalo kunye nezilwanyana.
Iiseli emizimbeni yethu zidinga iibhloko ezithile zokwakha, ezibizwa ngokuba zii-NAD precursors, ukwenza i-NAD. Xa zingena emizimbeni yethu, aba bandulelayo bafumana utshintsho lweekhemikhali kwiiseli ukwenza i-NAD. Izandulela zayo niacinamide, niacin, kunye netryptophan zinokufunyanwa kwimithombo eyahlukeneyo yokutya. Ukutya okunje ngenyama, intlanzi, ubisi, iimbotyi, iinkozo, amandongomane kunye nembewu ziqulathe ezi zandulelayo, ezinokuthi zisetyenziswe ngumzimba ukwenza i-NAD.
Imithombo yokutya emikhulu ye-NAD precursors ibandakanya inyama, inkukhu, intlanzi, kunye nokutya kwezityalo.
1. Ukutya kwezilwanyana okufana nesibindi senyama yenkomo, inkukhu, inyama yenkomo kunye nehagu:
Ukongeza ekubeni ngumthombo obalaseleyo we-niacin, isibindi senyama yenkomo sikwatyebile kwi-iron, i-vitamin B12 kunye ne-zinc.
2. Inkukhu
Ukongeza kumxholo wayo we-niacin, inkukhu nayo iyindlela efanelekileyo yokukhuthaza impilo yemisipha kunye nempilo yonke ngenxa yeprotheyini ephezulu.
3. Intlanzi
Ayinayo nje i-niacin, intlanzi iyaziwa ngokuba zizityebi kwi-omega-3 fatty acids, enceda ukukhuthaza impilo yentliziyo.
4. Irayisi
Zombini irayisi emdaka kunye nemhlophe kukutya okusisiseko okubonelela ngezondlo ezibalulekileyo kwizidlo zethu. Ukongeza kwi-niacin, irayisi emdaka ityebile kwiivithamini kunye neeminerali kwaye yaziwa ngokuyintloko ngomxholo wayo wefiber ephezulu kunerayisi emhlophe.
5. Imifuno enamagqabi aluhlaza njengetumato, ibroccoli, isipinatshi, kunye neasparagus
Zizongezo zokutya ezinencasa kwaye zinesondlo. Akunjalo kuphela ukuba ziqukethe i-niacin, iitamatisi nazo ziyimithombo emihle ye-antioxidants, i-vitamin C, kunye ne-riboflavin.Kubandakanya le mifuno ekudleni kwakho kuqinisekisa ukuba ufumana i-precursors oyifunayo kwi-NAD synthesis.
6. Ubisi, ushizi kunye neyogathi
Iglasi ye-1 yepesenti yobisi inika i-0.2 mg ye-niacin ngokukhonza. Ukongeza, ubisi lukwaneprotheyini, i-calcium, i-zinc kunye ne-riboflavin, enenzuzo kwimpilo yamathambo kwaye ikhusela i-osteoporosis kubantu abadala.
Ukutya ukutya okutyebileyo kwii-NAD precursors kunokunceda ukuxhasa amanqanaba e-NAD emzimbeni, kodwa isenokunganeli ngokwayo ukuzalisa ngokupheleleyo i-NAD. Izandulela ze-NAD, ezifana ne-nicotinamide riboside (NR) kunye ne-nicotinamide mononucleotide (NMN), ziguqulelwa kwi-NAD emzimbeni. Nangona kunjalo, inkqubo yokuguqula inokuba nzima, kwaye amandla omzimba okufunxa nokusebenzisa ezi zandulelayo anokwahluka.
Ezinye izinto, ezinje ngobudala, uxinzelelo, amayeza athile, kunye neemeko ezahlukeneyo zempilo zinokuchaphazela amanqanaba e-NAD. Ke ukongeza kwindima ebalulekileyo ekugcineni amanqanaba e-NAD ngokutya okunempilo, ezinye izinto zokuphila nazo kufuneka ziqwalaselwe. Uphononongo lubonise ukuba ukuzivocavoca rhoqo kunokunyusa amanqanaba e-NAD kwizicubu ezahlukeneyo kunye namalungu, okunegalelo ekugugeni okunempilo. Ukulala ngokwaneleyo kunye nokulawula amanqanaba oxinzelelo kubalulekile kwimveliso ye-NAD kunye nempilo iyonke.
Ukongeza, kwabanye abantu abatya imifuno okanye abo banezithintelo zokutya, izongezo ze-NAD zangaphambili zinokuqwalaselwa, ezinokunceda ngcono abantu ukuba bafumane umzimba osempilweni kunye nokulibazisa inkqubo yokuguga.
Ukuziphendulela: Eli nqaku lenzelwe iinjongo zolwazi kuphela kwaye akufanele lithathwe njengengcebiso yezonyango. Soloko udibana nengcali yezempilo phambi kokuba usebenzise naziphi na izongezo okanye utshintshe irejimeni yokhathalelo lwempilo yakho.
Ixesha lokuposa: Aug-31-2023
