Imizimba yethu iyazihlaziya rhoqo kwinqanaba leeseli, ithatha indawo yeeseli ezindala nezonakalisweyo ngezintsha. Le nkqubo yokuvuselelwa kweeseli ibalulekile ekugcineni impilo yethu iyonke kunye namandla ethu. Imolekyuli ephambili edlala indima ebalulekileyo kule nkqubo yi-NAD. I-NAD yi-coenzyme ebandakanyeka kwiindlela ezahlukeneyo ze-metabolic emzimbeni, kubandakanya ukuveliswa kwamandla, ukulungiswa kwe-DNA kunye nokuhlaziywa kweeseli. Ngoko ke siyifaka njani i-NAD kwimisebenzi yethu yemihla ngemihla?
I-NADyi-coenzyme efumaneka kwiseli nganye yomzimba wethu kwaye idlala indima ebalulekileyo kwiinkqubo ezahlukeneyo zebhayoloji emzimbeni wethu. Ibandakanyeka kwimisebenzi efana nokuveliswa kwamandla, ukulungiswa kwe-DNA kunye nokubonakaliswa kwezakhi zofuzo. Njengoko sikhula, amanqanaba e-NAD kwiiseli ayehla, nto leyo ekhokelela ekunciphiseni amandla eseli kunye nokuchaphazeleka okukhulu zizifo ezinxulumene nokuguga.
Nangona kunjalo, kukho iindlela zokunyusa ngokwendalo amanqanaba e-NAD emizimbeni yethu, enye yazo kukutya kwethu. Ukutya okuthile kutyebile kwiimolekyuli zangaphambili ze-NAD, eziguqulwa zibe yi-NAD kwiiseli zethu. Ukubandakanya oku kutya ekutyeni kwethu kunokunceda ukuphinda kuzalise amanqanaba e-NAD kwaye kunciphise inkqubo yokwaluphala.
Ukongeza ekukhuliseni amandla, i-NAD inokunceda ekukhuthazeni ukwaluphala okunempilo, ukuphucula ukusebenza kwengqondo, kunye nokuthintela isifo sentliziyo.
1. Ukuphucula amandla eeseli:
Enye yezona nzuzo zibalulekileyo ze-NAD kukukwazi kwayo ukuphucula imveliso yamandla eeseli. Njengoko sikhula, amanqanaba e-NAD emizimbeni yethu ayancipha ngokwendalo, nto leyo ethintela ukwenziwa kwe-ATP, nto leyo ekhokelela ekudinweni nasekuncipheni kokunyamezela. Ngokuzalisa amanqanaba e-NAD ngezongezo zokutya okanye ngokusebenzisa ii-enzymes ezikhuthaza ukwenziwa kwe-NAD, sinokubuyisela amanqanaba amandla, nto leyo ekhokelela ekwandeni kwamandla kunye nokusebenza kakuhle komzimba nengqondo.
2. Ukulungiswa kwe-DNA kunye nokuzinza kwe-genome:
Ukonakala kwe-DNA eqokelelweyo yenye yezona zinto ziphambili eziqhuba inkqubo yokwaluphala, nto leyo ekhokelela ekuphuhlisweni kwezifo ezinxulumene nokwaluphala. Indima ebalulekileyo ye-NAD njengomkhuthazi woomatshini bokulungisa i-DNA iqinisekisa ukugcinwa kozinzo lwe-genome. Ngokukhuthaza ukuveliswa kwe-NAD, sinokuphucula amandla omzimba okulungisa i-DNA eyonakeleyo, ngaloo ndlela sicothise inkqubo yokwaluphala kwaye sikhuthaze impilo iyonke.
3. Iphucula Impilo YeeMetabolic:
Ukwehla kwe-metabolism yimiphumo yendalo yokwaluphala kwaye kudla ngokukhokelela ekutyebeni, ukuxhathisa i-insulin kunye nokuphazamiseka kwe-metabolism. Uphando lwakutshanje lubonise ukuba i-NAD idlala indima ebalulekileyo ekulawuleni i-metabolism, ngakumbi ngeqela lee-enzymes ezibizwa ngokuba yi-sirtuins. Ngokunyusa amanqanaba e-NAD, sivuselela la ma-sirtuins, sikhuthaza impilo yeseli, siphucule i-metabolism kwaye sinciphise ukuphazamiseka kwe-metabolism okunxulumene nobudala.
4. Ukukhusela i-Neuroprotection kunye nokuguga kwengqondo:
Ukwehla kwengqondo yinto eqhelekileyo kubantu abadala. Amandla e-NAD okuphucula ukusebenza kwe-mitochondrial, ukunciphisa uxinzelelo lwe-oxidative, kunye nokwandisa imveliso yezinto ezikhusela ingqondo ezibizwa ngokuba yi-neurotrophins anamandla amakhulu ekulweni nokwehla kwengqondo okunxulumene nobudala. Izifundo ezininzi zixela ukuba amanqanaba aphezulu e-NAD aphucula ukusebenza kwengqondo kunye nokukhusela ingqondo.
5. Yandisa ubomi:
Iindima ezininzi ze-NAD kwiinkqubo zeseli kunye nokugcinwa kozinzo lwe-genome zinegalelo kumandla ayo njengeimolekyuli yobomi obudeIzifundo ezininzi kwizinto eziphilayo ezifana neempethu kunye neempuku zibonise ukuba ukongeza okanye ukwenza i-NAD isebenze kunokunyusa kakhulu ubomi. Nangona ukuguqulelwa kwezi ziphumo ebantwini kusaphandwa, ithemba elinomdla lokwandisa ubomi obusempilweni lithembisa ukungenelela kwixesha elizayo ekulweni nokwaluphala.
I-NAD yi-coenzyme ekhoyo kuzo zonke iiseli eziphilayo, ewe iimolekyuli ze-NAD azikho ngokuthe ngqo ekutyeni, kodwa izinto ezibangela i-NAD zikhona ngokwemvelo ekutyeni, kuquka izityalo nezilwanyana.
Iiseli ezisemzimbeni wethu zifuna iibhloko ezithile zokwakha, ezibizwa ngokuba zii-NAD precursors, ukuze zenze i-NAD. Xa zingena emizimbeni yethu, ezi precursors zenza utshintsho lweekhemikhali kwiiseli ukuze zenze i-NAD. I-precursors zayo i-niacinamide, i-niacin, kunye ne-tryptophan zinokufunyanwa kwimithombo eyahlukeneyo yokutya. Ukutya okufana nenyama, intlanzi, ubisi, iimbotyi, iinkozo, amantongomane kunye nembewu kuqulethe ezi precursors, ezinokuthi emva koko umzimba uzisebenzise ukwenza i-NAD.
Imithombo ephambili yokutya ye-NAD precursors ibandakanya inyama, iinkukhu, iintlanzi, 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 ikwayindlela elungileyo yokukhuthaza impilo yemisipha kunye nempilo iyonke ngenxa yomxholo wayo ophezulu weproteni.
3. Iintlanzi
Ayinazo nje kuphela i-niacin, intlanzi yaziwa ngokuba ne-omega-3 fatty acids eninzi, enceda ekukhuthazeni impilo yentliziyo.
4. Irayisi
Zombini irayisi emdaka nemhlophe zizinto ezibalulekileyo ezibonelela ngezondlo ezibalulekileyo ekutyeni kwethu. Ukongeza kwi-niacin, irayisi emdaka ityebile kwiivithamini ezibalulekileyo kunye neeminerali kwaye yaziwa kakhulu ngomxholo wayo ophezulu wefayibha kunerayisi emhlophe.
5. Imifuno eluhlaza enamagqabi afana neetumato, ibroccoli, ispinatshi, kunye ne-asparagus
Zizongezo zokutya ezimnandi nezinesondlo. Aziqulathi nje kuphela i-niacin, iitumato zikwangumthombo olungileyo wee-antioxidants, i-vitamin C, kunye ne-riboflavin. Ukufaka le mifuno ekutyeni kwakho kuqinisekisa ukuba ufumana izinto ezifunekayo ukuze kuhlanganiswe i-NAD.
6. Ubisi, itshizi kunye neyogathi
Iglasi yobisi oluyi-1% inika i-0.2 mg ye-niacin ngokuphakelwa ngakunye. Ukongeza, ubisi lukwaqulethe iproteni, i-calcium, i-zinc kunye ne-riboflavin, eluncedo kwimpilo yamathambo kwaye ithintela i-osteoporosis kubantu abadala.
Ukutya ukutya okutyebileyo kwi-NAD precursors kunokunceda ukuxhasa amanqanaba e-NAD emzimbeni, kodwa kusenokunganeli ngokwako ukuzalisa ngokupheleleyo i-NAD. I-NAD precursors, njenge-nicotinamide riboside (NR) kunye ne-nicotinamide mononucleotide (NMN), ziguqulwa zibe yi-NAD emzimbeni. Nangona kunjalo, inkqubo yokuguqula inokuba nzima, kwaye amandla omzimba okufunxa nokusebenzisa ezi precursors anokwahluka.
Ezinye izinto, ezinje ngobudala, uxinzelelo, amayeza athile, kunye neemeko ezahlukeneyo zempilo nazo zinokuchaphazela amanqanaba e-NAD. Ngoko ke ukongeza kwindima ebalulekileyo ekugcineni amanqanaba e-NAD ngokutya okunempilo, nezinye izinto zendlela yokuphila nazo kufuneka ziqwalaselwe. Izifundo zibonise ukuba ukuzilolonga rhoqo kunokunyusa amanqanaba e-NAD kwizicubu ezahlukeneyo kunye namalungu omzimba, okufaka isandla ekwaluphaleni okunempilo. Ukulala ngokwaneleyo kunye nokulawula amanqanaba oxinzelelo nako kubalulekile kwimveliso ye-NAD efanelekileyo kunye nempilo iyonke.
Ukongeza, kwabanye abantu abatya imifuno okanye abo banemiqathango yokutya, izongezo ze-NAD precursor zinokuqwalaselwa, ezinokunceda abantu bafumane umzimba osempilweni kwaye zilibazise inkqubo yokwaluphala.
Isikhanyeli: Eli nqaku lenzelwe ulwazi kuphela kwaye akufuneki lithathwe njengengcebiso yezonyango. Soloko unxibelelana neengcali zezempilo ngaphambi kokusebenzisa naziphi na izongezo okanye ukutshintsha inkqubo yakho yezempilo.
Ixesha lokuthumela: Agasti-31-2023
