Umxholo wenqaku
GlutathioneYenye yezona antioxidants zibalulekileyo kunye nezona zisebenzayo emzimbeni. I-Antioxidants zizinto ezinciphisa uxinzelelo lwe-oxidative ngokulwa neeradicals zamahhala emzimbeni.
Sinokufumana uninzi lwe-antioxidants kukutya esikutyayo, kodwa iglutathione eveliswa ngumzimba wethu. Iqukethe ikakhulu ezintathu amino acid: glutamine, glycine, kunye cysteine.
Amanqanaba omzimba we-glutathione anokuncipha ngenxa yezizathu ezininzi, kubandakanya ukutya okungalunganga, ukugula okungapheliyo, usulelo kunye noxinzelelo olungapheliyo.
GlutathioneKwakhona kwaziwa ukuba umgubo uyancipha ngokukhula.
Ukugcina amanqanaba aneleyo ale antioxidant kubaluleke kakhulu.
Yintoni iGlutathione?
I-Glutathione (GSH) yipeptide eyenziwe zii-amino acids ezintathu eziphambili ezidlala iindima ezininzi ezibalulekileyo emzimbeni. Abaphandi bexesha elide bakholelwa ukuba kubalulekile kwimpilo yethu kwaye inqanaba le-GSH kwiiseli zethu liba ngumqondiso wokuba siya kuphila ixesha elingakanani.
GlutathioneEminye yemisebenzi eyenziwa ngumgubo emzimbeni yile:
- Ii-Conjugates ("zibophe kunye") kunye neziyobisi ukwenza ukuba zigaywe ngakumbi
- I-cofactor ("i-molecule yomncedisi") kwezinye ii-enzymes ezibalulekileyo, kuquka i-glutathione peroxidase (ekukhusela kumonakalo we-oxidative)
-Ukubandakanyeka kwiprotein disulfide bond rearrangement (oku kubalulekile kwi-biogenesis yesinye kwisithathu sazo zonke iiprotheni zabantu)
-Yehlisa iiperoxides (iiarhente zokuthambisa zendalo eziyingozi emzimbeni)
-Ithatha inxaxheba kwimveliso ye-leukotrienes (icandelo elibalulekileyo lokuvuvukala kunye nokuphendula kwe-hypersensitivity)
– Inceda isibindi ukukhupha amafutha phambi kokuba i-bile ikhutshwe, enciphisa uxinzelelo kwi-gallbladder.
– Inceda i-methylglyoxal, i-toxin eveliswa njengemveliso yemetabolism
Umhlaza apoptosis ("ukufa kweseli ecwangcisiweyo")
kumayeza anamhlanje iglutathioneUmgubo unezinye izinto ozisebenzisayo. Iinaliti zeGlutathione maxa wambi inikwa ukuthintela iziphumo ebezingalindelekanga eziyityhefu zechemotherapy kunye nezinye iimeko zokungazali kwamadoda.
Ziziphi iiNzuzo zeGlutathione?
Ukongeza ekuncedeni le misebenzi ibalulekileyo iqhubeke emzimbeni, iingenelo zeglutathioneUluhlu lubanzi kakhulu:
– Idlala indima ebaluleke kakhulu ekusebenzeni komzimba.
-Ixhasa umsebenzi we-T cell, obaluleke kakhulu kwisistim somzimba esinamandla.
- Inceda ukuthintela ukunganyangeki ngamachiza.
– Ikhusela kwityhefu yendalo esingqongileyo
- Ithintela ukuqhubeka komhlaza
Amanqanaba eGlutathione anyuka njani eMzimbeni?
Yitya ukutya okutyebileyo ngesalfure
Isulfure yiminerali eyimfuneko efumaneka ngokwemvelo kwezinye izityalo kunye nokutya kweprotheyini.
Kuyimfuneko kwisakhiwo kunye nomsebenzi weeprotheni ezibalulekileyo kunye ne-enzymes emzimbeni. Ingakumbi iglutathione synthesis isulfure iyafuneka.
Isulfure ifumaneka ekutyeni ngendlela yee-amino acid ezimbini: imethionine kunye ne-cysteine. Isuka ikakhulu kwimithombo yeprotheyini efana nenyama yenkomo, intlanzi kunye neenkukhu.
Nangona kunjalo, imifuno efana ne-broccoli, i-Brussels sprouts, i-cauliflower, i-kale, i-watercress, kunye ne-mustard nazo ziyimithombo yemifuno yesulfure.
Uninzi lwezifundo zabantu kunye nezilwanyana zibonisa ukuba ukutya imifuno enesalfure eninzi iglutathione Kuye kwaboniswa ukuba kunokunciphisa uxinzelelo lwe-oxidative ngokunyusa amanqanaba oxinzelelo lwe-oxidative.
Imifuno ye-allium, kuquka igalikhi, i-shallots, kunye ne-anyanisi, ngenxa ye-sulfur-containing compounds. amanqanaba e-glutathionebayanda.
Ukwandisa ukusetyenziswa kwe-vitamin C
Ivithamin Cyivithamini enyibilikayo emanzini efumaneka kwiindidi zokutya, ngakumbi iziqhamo kunye nemifuno. Iqunube, i-citrus, ipapaya, i-kiwi kunye nepepile kukutya okunovithamin C.
Le vithamini inemisebenzi emininzi, efana nokusebenza njenge-antioxidant ukukhusela iiseli ekonakalisweni kwe-oxidative. Ngexesha elifanayo umzimba wakho iglutathione Igcina inqanaba lezinye i-antioxidants, kubandakanywa
Abaphandi baye bafumanisa ukuba i-vitamin C inokuhlasela i-radicals yamahhala. amanqanaba e-glutathioneBafumanise ukuba inokunceda ukwanda
Ukongeza, i-vitamin C ene-oxidized iglutathioneikubuyisela kwimo yayo esebenzayo, iglutathioneBaye bafumanisa ukuba iyanceda ekulungiseni kwakhona umgubo.
Enyanisweni, abaphandi baye bafumanisa ukuba ukuthatha izongezelelo ze-vitamin C kunciphise iiseli zegazi ezimhlophe kubantu abadala abanempilo. amanqanaba e-glutathioneBafumanisa ukuba yanda
Kwisifundo esinye, abantu abadala bathatha i-13-500 mg ye-vitamin C imihla ngemihla kwiiveki ze-1000 kwaye bandise ukubalwa kweeseli ezimhlophe zegazi nge-18%. iglutathione kwabakho ukwanda.
Olunye uphando lufumene ukuba ukuthatha i-500 mg ye-vitamin C yongezelela ngosuku kubonise ukunciphisa iiseli ezibomvu zegazi. iglutathioneubonise ukunyuka kwama-47%.
Nangona kunjalo, ezi zifundo ziquka izongezo ze-vitamin C. Ukuqwalasela ukuba izongezelelo ziinguqulelo ezigxininisiweyo zeevithamini, akucaci ukuba ukutya kunokuba nesiphumo esifanayo.
Yitya ukutya okutyebileyo kweselenium
Seleniumyiminerali ebalulekileyo, umsebenzi weglutathione Yinto efunekayo.
Eminye yemithombo engcono kakhulu ye-selenium yinkomo, inkukhu, intlanzi, inyama yenyama, i-cottage cheese, irayisi emdaka kunye ne-Brazil nuts.
Ukwandisa ukusetyenziswa kwe-selenium iglutathione inokunceda ukugcina okanye ukwandisa unikezelo lwayo.
Ukutya okucetyiswayo kwansuku zonke kwe-selenium kubantu abadala yi-55 mcg. Oku, iglutathione ihambelana nemali efunekayo ukwandisa imveliso ye-peroxidase.
Olunye uphando luphande umphumo wezongezelelo ze-selenium kubantu abadala abangama-45 abanesifo sezintso ezingapheliyo. Bonke banikwa i-200 mg yeselenium iinyanga ezintathu. Okubangela umdla, zonke iglutathione amanqanaba e-peroxidase anda kakhulu.
Olunye uphando lufumene ukuba ukuthatha izongezo ze-selenium kwizigulana ze-hemodialysis iglutathione ibonise ukunyuka kwamanqanaba e-peroxidase.
Ezi zifundo zingentla zisebenzise izongezo kunokutya okutyebileyo kweselenium.
Ukongezelela, kufuneka kuthathelwe ingqalelo ukuseta inqanaba eliphezulu lokutya (UL) le-400 mcg ngosuku.
Abantu abadala abasempilweni ngokuqhelekileyo batya ukutya okunokulinganisela kunye nokutya okutyebileyo kwe-selenium ukuqinisekisa amanqanaba aneleyo e-selenium kwaye ke basempilweni. iglutathione iya kugcina amanqanaba.
Yitya ukutya okutyebileyo ngokwendalo kwi-glutathione
Umzimba womntu iglutathione imveliso, kodwa kukwakho nemithombo yokutya. Isipinatshi, iavokhado, iasparagus kunye neokra zezinye zezona mithombo zityebileyo zokutya.
Nangona kunjalo, ukutya iglutathione ukufunxwa kakubi ngumzimba womntu. Ukongeza, iimeko zokupheka kunye nokugcinwa iglutathione inokunciphisa inani
Amanqanaba eGlutathioneNangona inempembelelo encinci ekwandeni kwe ukutya okuqulethe i-glutathione Inokukunceda ukunciphisa uxinzelelo lwe-oxidative.
Umzekelo, uphononongo olungelulo lovavanyo lubonise ukuba abantu abatya ukutya okune-glutathione kakhulu banomngcipheko omncinci wokuba nomhlaza womlomo.
Isongezelelo seprotheyini yeWhey
Umzimba wakho imveliso yeglutathione kuxhomekeke kwii-amino acids ezithile. i-amino acid ebizwa ngokuba yi-cysteine, iglutathione Yi-amino acid ebalulekileyo edlala indima ekuhlanganiseni kwayo.
iprotein yewhey ukutya zizityebi cysteine, ezifana iglutathione inokunyusa umgangatho.
Uphando luxhasa kakhulu eli bango, njengoko uphando oluninzi lubonise ukuba iprotheni ye-whey iglutathione Kufunyenwe ukuba kunokunyusa amanqanaba oxinzelelo lwe-oxidative kwaye ngoko ke ukunciphisa uxinzelelo lwe-oxidative.
Inkunzane
Inkunzane izongezo ngokwemvelo amanqanaba e-glutathioneEnye indlela yokwandisa. Esi songezo samayeza silybum marianum Ikhutshwe kwisityalo se-milk thistle.
I-Milk thistle ineekhompawundi ezintathu ezisebenzayo ezaziwa ngokuba yi-silymarin. I-Silymarin ifumaneka kwiindawo eziphezulu kwi-milk thistle extract kwaye ineempawu ze-antioxidant.
Ukongezelela, i-silymarin ibonakaliswe kuzo zombini iityhubhu kunye nezifundo zezilwanyana. iglutathione kubonisiwe ukwandisa amanqanaba.
Abaphandi bafumanisa ukuba i-silymarin ikhusela umonakalo weseli iglutathione ibonisa ukuba banokugcina amanqanaba abo.
Isicatshulwa seTurmeric
Isithsabayimifuno etyheli-orenji kunye nesiqholo esidumileyo kwi-Indian cuisine. Le mifuno isetyenziswe ngamayeza eIndiya ukususela kumaxesha amandulo. Iimpawu zonyango ze-turmeric zidibene necandelo layo eliphambili, i-curcumin.
Umxholo we-Curcumin ugxininiswe kakhulu kwifom ye-turmeric extract xa kuthelekiswa neziqholo.
Uninzi lwezilwanyana kunye nezifundo zovavanyo lwetyhubhu zibonisa ukuba i-turmeric kunye ne-curcumin extract ukwandisa amanqanaba e-glutathione wabonakalisa ubuchule bakhe.
Abaphandi baye bafumanisa ukuba i-curcumin efunyenwe kwi-turmeric yanele. amanqanaba e-glutathioneukubuyisela kwaye iglutathione Bagqiba kwelokuba inokunceda ukuphucula umsebenzi wee-enzymes.
Amanqanaba eGlutathioneKunzima kakhulu ukusebenzisa inqanaba elifanayo le-curcumin njenge-spice ye-turmeric, ngenxa yokunyuka kwengcinezelo yegazi, kuyimfuneko ukuthatha isicatshulwa se-turmeric.
lala ngokwaneleyo
Ukulala kamnandi ebusuku kubalulekile kwimpilo iyonke. Okubangela umdla kukuba, ukuphuthelwa ixesha elide kunokubangela uxinzelelo lwe-oxidative kunye nokungalingani kwehomoni.
Uphando lubonise ukuba ukuphuthelwa okungapheliyo amanqanaba e-glutathioneibonise ukuba inokunciphisa Ngokomzekelo, kubantu abangama-30 abasempilweni kunye nabantu abangama-30 abanengxaki yokuphuthelwa iglutathione Uphononongo olulinganisa inqanaba le iglutathione yafumanisa ukuba umsebenzi we-peroxidase wawuphantsi kakhulu kwabo banesifo sokulala.
Uphononongo lwezilwanyana ezininzi luye lwabonisa ukuba ukungabikho kokulala iglutathione ubonise ukuhla kumanqanaba
zilolonge rhoqo
Ukuzilolonga rhoqo kuye kwacetyiswa ngoogqirha. Umthambo uluncedo kwimpilo yomzimba kunye nasengqondweni.
Uphando lwakutsha nje lubonise ukuba amanqanaba e-antioxidant, ngakumbi iglutathioneIbonisa ukuba umthambo ukwaluncedo ekugcineni okanye ekunyuseni umgubo.
khwebuka etywaleni
Uninzi lweemeko zempilo ezimbi zinxulunyaniswa nokusela okungapheliyo kunye nokugqithisileyo kotywala.
Ukusetyenziswa kotywala kunokubangela iimeko ezifana ne-cirrhosis yesibindi, ukonakala kwengqondo kunye nokudumba.
Umonakalo wemiphunga ukwangumphumo ombi wokunxila. Kusenokwenzeka ukuba kwimiphunga amanqanaba e-glutathioneezinxulumene nokuncipha kwi
Ukuze imizila yomoya emiphungeni isebenze kakuhle iglutathione iyimfuneko. Enyanisweni, imiphunga esempilweni iphindaphindwe kangangama-1000 kunamanye amalungu omzimba. iglutathioneune
Kwimiphunga yamanxila iglutathioneUkuncipha komgubo kunokwenzeka ngenxa yoxinzelelo lwe-oxidative olubangelwa kukusetyenziswa kotywala okungapheliyo.
Uphononongo lubonise ukuba abantu abasebenzisa rhoqo utywala obuninzi banomhlaza wemiphunga. amanqanaba e-glutathioneI-80-90% yokunciphisa ifunyenwe kwi
Ke ngoko, ukungaseli utywala kuya kunceda ukugcina amanqanaba e-glutathione esempilweni.
Ukutya okuqulathe iGlutathione
Umzimba wethu wenza i-glutathione.
Nangona kunjalo, kuxhomekeke kwimeko yempilo kunye nenqanaba lokuzilolonga, sinokufuna ngaphezulu.
Ukutya okuqulethe i-glutathione Zingcono ukutyiwa zingaphekwanga kuba ukuzipheka kwehlisa inqanaba lekhompawundi.
Ukutya okuqulethe i-glutathione imi ngolu hlobo lulandelayo:
- yeepesika
- Imango
- Ilamuni
– Intsimbi ebomvu ipepile
- Ibhanana
- Icauliflower
-Walnut
– Ibell pepper eluhlaza
- Netyhukhamba
- Apile
- Iidiliya
- I-asparagus
- Ispinatshi
- iponyoponyo
- Ibrokholi
ithathwe ekutyeni iglutathioneifunxwa kwiiseli zamathumbu.
Iiseli zibizwa ngokuba yi-lumens kwaye zibekwe kwimingxuma kwisakhiwo se-tubular yamathumbu akho.
Ukufunxwa ngamathumbu iglutathione Isixa sixhomekeke kwimpilo yomzimba.
Ukhuselo lomzimba lomntu wonke lwahlukile, kwaye wonke umntu ufunxa iivithamin, iiminerali, kunye nezondlo ekutyeni kumanqanaba ahlukeneyo namazinga.
Ziziphi iingozi zeGlutathione?
Ngokophando lwakutshanje, iglutathioneIneziphumo ebezingalindelekanga.
Uphononongo luqulethwe ngabathathi-nxaxheba be-21 abaphakathi kwe-62 kunye ne-38. I-1.000 mg ngosuku kwiiveki ezine iglutathione wanikwa.
Baye bafumana iziphumo ebezingalindelekanga kodwa ezi beziphelele kwizitulo ezinamanzi, ukufumana ubunzima, ukugungxulwa, kunye negesi.
Kwesinye isifundo, izigulane ezine-cystic fibrosis iglutathione Yayiquka ukupha.
Baye bafumana iziphumo ebezingalindelekanga ezifana norhudo, uxinezeleko, nomkhuhlane. Iziphumo ezifanayo azizange zibonwe kwabo bangenayo i-cystic fibrosis.
Nje ngeziphumo,
GlutathioneYi-antioxidant ebalulekileyo eyenziwa ngumzimba, kodwa ifumaneka nakwimithombo yokutya.
Ngelishwa, inqanaba le-antioxidants linokuthotywa zizinto ezininzi, kubandakanya ukwaluphala, ukutya okungalunganga, kunye nendlela yokuphila yokuhlala.
Ngethamsanqa, ngokwandisa umsebenzi womzimba, ukuphepha utywala, ukulala ngokwaneleyo kunye nokutya ukutya okunesondlo, okufanelekileyo. amanqanaba e-glutathione inokukhuselwa.
Ukuthatha i-milk thistle, i-turmeric, okanye izongezo zeprotheyini ye-whey umgangatho weglutathioneinokunceda ukwandisa
Amanqaku ekufanele uwafunde
