'Mele ea rona e lula e inchafatsa maemong a lisele, e nkela lisele tsa khale le tse senyehileng sebaka ka tse ncha. Ts'ebetso ena ea nchafatso ea lisele e bohlokoa bakeng sa ho boloka bophelo bo botle le matla a rona ka kakaretso. Molek'hule ea bohlokoa e bapalang karolo ea bohlokoa ts'ebetsong ena ke NAD. NAD ke coenzyme e amehang liketsong tse fapaneng tsa metabolic 'meleng, ho kenyelletsa tlhahiso ea matla, tokiso ea DNA le nchafatso ea lisele. Joale re kenyelletsa NAD joang kemisong ea rona ea letsatsi le letsatsi?
NADke coenzyme e fumanehang seleng e 'ngoe le e' ngoe ea 'mele ea rona' me e phetha karolo ea bohlokoa lits'ebetsong tse fapaneng tsa tlhaho 'meleng ea rona. E ameha mesebetsing e kang tlhahiso ea matla, tokiso ea DNA le tlhahiso ea liphatsa tsa lefutso. Ha re ntse re tsofala, maemo a NAD liseleng a theoha, a lebisa ho fokotseng matla a liselefouno le ho ba le ts'oaetso e kholo ea mafu a amanang le botsofali.
Leha ho le joalo, ho na le mekhoa ea ho eketsa maemo a NAD 'meleng ea rona, e 'ngoe ea eona ke ka lijo tsa rona. Lijo tse ling li ruile limolek'hule tsa NAD precursor, tse fetoloang NAD liseleng tsa rona. Ho kenyelletsa lijo tsena lijong tsa rona ho ka thusa ho tlatsa maemo a NAD le ho fokotsa botsofali.
Ntle le ho matlafatsa matla, NAD e ka boela ea thusa ho khothaletsa botsofali bo botle, ho ntlafatsa ts'ebetso ea kelello, le ho thibela lefu la pelo.
1. Ntlafatsa matla a cellular:
O mong oa melemo e hlahelletseng ea NAD ke bokhoni ba eona ba ho ntlafatsa tlhahiso ea matla a cellular. Ha re ntse re tsofala, maemo a NAD 'meleng ea rona a fokotseha ka tlhaho, a sitisa motsoako oa ATP, e leng se lebisang mokhathala le ho fokotsa mamello. Ka ho tlatsa maemo a NAD ka li-supplement tsa lijo kapa ka ho kenya tšebetsong li-enzyme tse khothalletsang motsoako oa NAD, re ka khutlisa maemo a matla, ho fella ka matla a eketsehileng le ts'ebetso e ntlafalitsoeng ea 'mele le kelello.
2. Tokiso ea DNA le botsitso ba genome:
Tšenyo ea DNA e bokelletsoeng ke e 'ngoe ea lintlha tsa bohlokoa tse tsamaisang botsofali, tse lebisang ho nts'etsopele ea mafu a amanang le lilemo. Karolo ea bohlokoa ea NAD e le motšehetsi oa mochini oa tokiso ea DNA e netefatsa ho boloka botsitso ba genome. Ka ho susumetsa tlhahiso ea NAD, re ka ntlafatsa bokhoni ba 'mele ba ho lokisa DNA e senyehileng, kahoo ra liehisa ts'ebetso ea botsofali le ho khothaletsa bophelo bo botle ka kakaretso.
3. E Ntlafatsa Bophelo bo Botle ba Metaboliki:
Ho fokotseha ha metabolism ke phello ea tlhaho ea botsofali 'me hangata e lebisa ho boima ba' mele, ho hanyetsa insulin le tšitiso ea metabolism. Lipatlisiso tsa morao-rao li bontšitse hore NAD e bapala karolo ea bohlokoa ho laola metabolism, haholo-holo ka sehlopha sa li-enzyme tse bitsoang sirtuins. Ka ho eketsa maemo a NAD, re kenya tšebetsong li-sirtuin tsena, ho khothaletsa bophelo bo botle ba cellular, ho ntlafatsa metabolism le ho fokotsa mathata a amanang le botsofali.
4. Neuroprotection le Botsofali ba Kelello:
Ho fokotseha ha kelello ke ntho e tloaelehileng ho batho ba baholo. Bokhoni ba NAD ba ho ntlafatsa ts'ebetso ea mitochondrial, ho fokotsa khatello ea oxidative, le ho eketsa tlhahiso ea lintho tse sireletsang methapo ea kutlo tse bitsoang li-neurotrophin li na le monyetla o moholo oa ho loants'a ho fokotseha ho amanang le lilemo. Liphuputso tse ngata li tlaleha hore maemo a phahameng a NAD a ntlafatsa ts'ebetso ea kelello le neuroprotection.
5. Lelefatsa bophelo:
Likarolo tse ngata tsa NAD lits'ebetsong tsa cellular le ho boloka botsitso ba liphatsa tsa lefutso li kenya letsoho ho bokhoni ba eona joalo kamolek'hule ea bophelo bo bolelele. Lithuto tse 'maloa linthong tse phelang tse kang liboko le litoeba li bonts'itse hore ho tlatselletsa kapa ho kenya tšebetsong NAD ho ka eketsa nako ea bophelo haholo. Leha phetolelo ea liphuputso tsena ho batho e ntse e tsoela pele ho etsoa lipatlisiso, tebello e khahlisang ea ho lelefatsa bophelo ba bophelo bo botle e na le ts'episo ea mehato ea nakong e tlang ea ho thibela botsofali.
NAD ke coenzyme e teng liseleng tsohle tse phelang, ehlile limolek'hule tsa NAD ha li teng ka kotloloho lijong, empa li-precursors tsa NAD li teng ka tlhaho lijong, ho kenyeletsoa limela le liphoofolo.
Lisele tsa 'mele ea rona li hloka li-block tsa kaho, tse bitsoang NAD precursors, ho etsa NAD. Ha li kena 'meleng ea rona, li-precursor tsena li fetoha lik'hemik'hale liseleng ho theha NAD. Li-precursors tsa eona niacinamide, niacin, le tryptophan li ka fumanoa mehloling e fapaneng ea lijo. Lijo tse kang nama, tlhapi, lebese, linaoa, lijo-thollo, linate le lipeo li na le li-precursor tsena, tseo 'mele o ka li sebelisang ho etsa NAD.
Mehloli e meholo ea lijo ea li-precursor tsa NAD e kenyelletsa nama, likhoho, tlhapi le lijo tse ling tsa semela.
1. Lijo tsa liphoofolo tse kang sebete sa nama ea khomo, khoho, nama ea khomo le ea kolobe:
Ntle le ho ba mohloli o babatsehang oa niacin, sebete sa nama ea khomo se boetse se na le tšepe e ngata, vithamine B12 le zinki.
2. Khoho
Ntle le litaba tsa eona tsa niacin, khoho e boetse ke khetho e ntle bakeng sa ho khothaletsa bophelo bo botle ba mesifa le bophelo bo botle ka kakaretso ka lebaka la protheine e ngata.
3. Litlhapi
Hase feela hore e na le niacin, tlhapi e tsejoa ka ho rua omega-3 fatty acids, e thusang ho ntlafatsa bophelo bo botle ba pelo.
4. Raese
Ka bobeli raese e sootho le e tšoeu ke lijo tsa mantlha tse fanang ka limatlafatsi tsa bohlokoa lijong tsa rona. Ntle le niacin, raese e sootho e na le livithamini le liminerale tse ngata tsa bohlokoa 'me e tsebahala haholo ka fiber ea eona e phahameng ho feta raese e tšoeu.
5. Meroho e makhasi a matala joaloka tamati, broccoli, spinach le asparagus
Ke lijo tse hlabosang le tse matlafatsang. Hase feela hore li na le niacin, tamati e boetse ke mohloli o motle oa li-antioxidants, vithamine C, le riboflavin.Ho kenyelletsa meroho ena lijong tsa hau ho tiisa hore u fumana li-precursors tseo u li hlokang bakeng sa motsoako oa NAD.
6. Lebese, chisi le yogurt
Khalase ea 1 lekholong lebese e fana ka 0.2 mg ea niacin ka ho sebeletsa. Ho feta moo, lebese le boetse le na le protheine, calcium, zinki le riboflavin, e leng molemo bakeng sa bophelo bo botle ba masapo le ho thibela lefu la ho fokola ha masapo ho batho ba baholo.
Ho ja lijo tse nang le li-precursors tsa NAD ho ka thusa ho ts'ehetsa maemo a NAD 'meleng, empa ho kanna ha se lekane ka bohona ho tlatsa NAD ka botlalo. Li-precursors tsa NAD, joalo ka nicotinamide riboside (NR) le nicotinamide mononucleotide (NMN), li fetoloa ho NAD 'meleng. Leha ho le joalo, mokhoa oa ho sokoloha o ka ba o rarahaneng, 'me matla a' mele a ho monya le ho sebelisa li-precursor tsena a ka fapana.
Lintlha tse ling, joalo ka lilemo, khatello ea maikutlo, meriana e itseng, le maemo a fapaneng a bophelo bo botle le tsona li ka ama maemo a NAD. Kahoo ntle le karolo ea bohlokoa ea ho boloka maemo a NAD ka lijo tse phetseng hantle, lintlha tse ling tsa mokhoa oa bophelo le tsona li hloka ho nahanoa. Liphuputso li bontšitse hore boikoetliso ba kamehla bo ka eketsa maemo a NAD meleng le lithong tse fapaneng, e leng se tlatsetsang botsofaling bo botle. Ho robala ka ho lekaneng le ho laola maemo a khatello ea maikutlo le hona ho bohlokoa bakeng sa tlhahiso e nepahetseng ea NAD le bophelo bo botle ka kakaretso.
Ntle le moo, ho batho ba bang ba jang meroho kapa ba nang le lithibelo tsa lijo, ho ka nahanoa ka li-precursor tsa NAD, tse ka thusang batho ho fumana 'mele o phetseng hantle le ho liehisa botsofali.
Boitlhotlhollo: Sengoliloeng sena ke sa merero ea tlhahisoleseling feela mme ha sea lokela ho nkuoa e le keletso ea bongaka. Kamehla buisana le setsebi sa tlhokomelo ea bophelo pele u sebelisa li-supplement kapa ho fetola mokhoa oa hau oa tlhokomelo ea bophelo.
Nako ea poso: Aug-31-2023
