Iyini iGlutathione, Yenzani, Itholakala Kukuphi Ukudla?

I-GlutathioneIngenye ye-antioxidant ebaluleke kakhulu futhi esebenza kahle kakhulu yomzimba. Ama-Antioxidants yizinto ezinciphisa ukucindezeleka kwe-oxidative ngokulwa nama-radicals mahhala emzimbeni.

Singathola ama-antioxidants amaningi ekudleni esikudlayo, kodwa i-glutathione ekhiqizwa umzimba wethu. Iqukethe ikakhulukazi ama-amino acid amathathu: i-glutamine, i-glycine, ne-cysteine.

Amazinga e-glutathione omzimba angancipha ngenxa yezizathu eziningi, okuhlanganisa ukudla okungalungile, ukugula okungapheli, ukutheleleka, kanye nengcindezi eqhubekayo.

I-GlutathioneKuyaziwa futhi ukuthi ufulawa uyancipha ngokuya ngeminyaka.

Ukugcina amazinga anele ale antioxidant kubaluleke kakhulu. 

Iyini i-Glutathione?

I-Glutathione (GSH) iyi-peptide eyakhiwe ngama-amino acid amathathu abalulekile adlala izindima eziningi ezibalulekile emzimbeni. Abacwaningi bokuphila isikhathi eside bakholelwa ukuthi kubalulekile empilweni yethu nokuthi izinga le-GSH kumaseli ethu liba inkomba yokuthi sizophila isikhathi esingakanani.

I-GlutathioneEminye yemisebenzi eyenziwa ufulawa emzimbeni yilena:

– Ama-conjugates (“ahlanganisa ndawonye”) nezidakamizwa ukuze awenze agayeke kakhulu

- Kuyi-cofactor ("i-molecule yomsizi") yama-enzyme athile abalulekile, kufaka phakathi i-glutathione peroxidase (ekuvikela emonakalweni we-oxidative)

- Ibandakanyeka ekuhleleni kabusha isibopho se-protein disulfide (lokhu kubalulekile ku-biogenesis yengxenye eyodwa kwezintathu yawo wonke amaprotheni omuntu)

- Yehlisa ama-peroxides (ama-ejenti emvelo e-bleaching ayingozi emzimbeni)

- Ibamba iqhaza ekukhiqizeni ama-leukotrienes (ingxenye ebalulekile yokuvuvukala nokusabela kwe-hypersensitivity)

– Isiza isibindi ukuthi sisuse ubuthi emafutheni ngaphambi kokuba i-bile ikhishwe, okunciphisa ukucindezeleka ku-gallbladder.

- Isiza ukukhipha i-methylglyoxal, ubuthi obukhiqizwa njengomkhiqizo we-metabolism

I-Cancer apoptosis ("i-programmed cell death")

kwezokwelapha zanamuhla i-glutathioneUfulawa unezinye izinto ezisetshenziswayo futhi. Imijovo yeGlutathione ngezinye izikhathi inikezwa ukuvimbela imiphumela emibi enobuthi yokwelashwa ngamakhemikhali kanye nakwezinye izimo zokungazali kwabesilisa. 

Yiziphi Izinzuzo zeGlutathione? 

Ngaphezu kokusiza le misebenzi ebalulekile ukuthi iqhubeke emzimbeni, izinzuzo ze-glutathioneUhlu lubanzi kakhulu:

- Idlala indima ebaluleke kakhulu ekusebenzeni kwamasosha omzimba.

- Isekela ukusebenza kwe-T cell, okubaluleke kakhulu kumasosha omzimba aqinile.

- Isiza ekuvimbeleni ukumelana nezidakamizwa.

– Ivikela kubuthi bemvelo

- Ivimbela ukuqhubeka komdlavuza

Amazinga e-Glutathione Akhuphuka Kanjani Emzimbeni?

Yidla ukudla okune-sulphur

I-Sulfur iyiminerali ebalulekile etholakala ngokwemvelo kwezinye izitshalo kanye nokudla kwamaprotheni.

Kuyadingeka ekwakhiweni nasekusebenzeni kwamaprotheni abalulekile nama-enzyme emzimbeni. Ikakhulukazi i-glutathione synthesis isibabule siyadingeka.

Isibabule sitholakala ekudleni ngendlela yama-amino acid amabili: i-methionine kanye ne-cysteine. Itholakala ikakhulukazi emithonjeni yamaprotheni njengenyama yenkomo, inhlanzi kanye nezinkukhu.

Nokho, imifino enjenge-broccoli, amahlumela aseBrussels, ikholifulawa, i-kale, i-watercress, nesinaphi nazo ziyimithombo yemifino yesibabule.

Ucwaningo oluningi lwabantu nezilwane lusikisela ukuthi ukudla imifino ecebile sulphur i-glutathione Kuye kwaboniswa ukuthi kunganciphisa ukucindezeleka okwenziwe nge-oxidative ngokwandisa amazinga okucindezeleka okwenziwe nge-oxidative.

Imifino ye-allium, kuhlanganise ne-garlic, i-shallots, no-anyanisi, ngenxa yezinhlanganisela eziqukethe isulfure amazinga e-glutathionebayanda.

Khulisa ukusetshenziswa kwe-vitamin C

I-vitamin Civithamini encibilika emanzini etholakala ezinhlobonhlobo zokudla, ikakhulukazi izithelo nemifino. I-Strawberry, i-citrus, i-papaya, i-kiwi kanye nopelepele ukudla okunothe ngovithamini C.

Le vithamini inemisebenzi eminingi, njengokusebenza njenge-antioxidant ukuvikela amaseli emonakalweni we-oxidative. Ngesikhathi esifanayo umzimba wakho i-glutathione Igcina izinga lamanye ama-antioxidants, kuhlanganise

Abacwaningi bathole ukuthi uvithamini C ungahlasela ama-radicals mahhala. amazinga e-glutathioneBathole ukuthi kungasiza ukwanda

Ngaphezu kwalokho, i-vitamin C ene-oxidized i-glutathioneikubuyisela esimweni sayo esisebenzayo, i-glutathioneBaphinde bathola ukuthi kuyasiza ukugaywa kabusha kukafulawa.

Eqinisweni, abacwaningi bathole ukuthi ukuthatha izithako ze-vitamin C kwehle amangqamuzana egazi amhlophe kubantu abadala abanempilo. amazinga e-glutathioneBathola ukuthi kwanda

Kolunye ucwaningo, abantu abadala bathatha u-13-500 mg wevithamini C nsuku zonke amasonto ayi-1000 futhi bakhulisa inani lamangqamuzana egazi amhlophe ngo-18%. i-glutathione kwaba khona ukwanda.

Olunye ucwaningo lwathola ukuthi ukuthatha i-500 mg yesithako se-vitamin C ngosuku kukhombisa ukuncipha kwamangqamuzana egazi abomvu. i-glutathioneukhombise ukukhula ngo-47%.

Nokho, lezi zifundo zihlanganisa izithako ze-vitamin C. Uma kucatshangelwa ukuthi izithasiselo ziyizinguqulo ezigxilile zamavithamini, akucaci ukuthi ukudla kungaba nomphumela ofanayo.

Yidla ukudla okunothe nge-selenium

seleniumiyi-mineral ebalulekile, umsebenzi we-glutathione Kuyinto edingekayo.

Eminye yemithombo engcono kakhulu ye-selenium yinyama yenkomo, inkukhu, inhlanzi, inyama yesitho, i-cottage shizi, irayisi elinsundu namantongomane aseBrazil.

Ukwandisa ukusetshenziswa kwe-selenium i-glutathione ingasiza ukugcina noma ukwandisa ukunikezwa kwayo.

Ukudla okunconyiwe kwansuku zonke kwe-selenium kubantu abadala kungu-55 mcg. Lokhu, i-glutathione ihambisana nenani elidingekayo ukuze kukhuliswe ukukhiqizwa kwe-peroxidase.

Olunye ucwaningo lwaphenya umphumela wezithako ze-selenium kubantu abadala abangama-45 abanesifo sezinso esingamahlalakhona. Bonke banikezwa u-200 mg we-selenium izinyanga ezintathu. Kuyathakazelisa, konke i-glutathione amazinga e-peroxidase anda kakhulu.

Olunye ucwaningo lwathola ukuthi ukuthatha izithako ze-selenium ezigulini ze-hemodialysis i-glutathione wabonisa ukwanda kwamazinga e-peroxidase.

Ucwaningo olungenhla lusebenzise izithasiselo esikhundleni sokudla okucebile nge-selenium. 

Ukwengeza, kufanele kuqashelwe ukusetha izinga lokudla eliphezulu elibekezelelekayo (UL) lika-400 mcg ngosuku. 

Abantu abadala abanempilo ngokuvamile badla ukudla okunomsoco nokudla okunothe nge-selenium ukuze baqinisekise amazinga anele e-selenium futhi ngaleyo ndlela baphile. i-glutathione izogcina amazinga.

Yidla ukudla okunothe ngokwemvelo nge-glutathione

Umzimba womuntu i-glutathione umkhiqizo, kodwa kukhona nemithombo yokudla. Isipinashi, ukwatapheya, i-asparagus kanye ne-okra ngezinye zemithombo yokudla ecebile kakhulu.

Nokho, wezokudla i-glutathione ukungamuncwa kahle emzimbeni womuntu. Ngaphezu kwalokho, izimo zokupheka nezokugcina i-glutathione kunganciphisa inani

Amazinga e-GlutathioneNakuba kunomphumela omncane ekwandeni kwe ukudla okuqukethe i-glutathione Kungasiza futhi ukunciphisa ukucindezeleka okwenziwe nge-oxidative.

Isibonelo, ucwaningo olungezona ezokuhlola lubonise ukuthi abantu abadla ukudla okune-glutathione kakhulu babesengozini ephansi yokuba nomdlavuza womlomo.

Isengezo se-Whey protein

Umzimba wakho ukukhiqizwa kwe-glutathione kuncike kuma-amino acid athile. i-amino acid ebizwa ngokuthi i-cysteine, i-glutathione Kuyi-amino acid ebalulekile edlala indima ekuhlanganiseni kwayo.

whey amaprotheni ukudla okucebile nge-cysteine, njenge i-glutathione ingakhuphula izinga.

Ucwaningo lusekela kakhulu lesi simangalo, njengoba ucwaningo oluningi luye lwabonisa ukuthi i-whey protein i-glutathione Kutholakale ukuthi kungandisa amazinga okucindezeleka okwenziwe nge-oxidative ngakho-ke kunciphise ukucindezeleka okwenziwe nge-oxidative.

Ikhakhasi

Ikhakhasi supplements ngokwemvelo amazinga e-glutathioneEnye indlela yokuyikhulisa. Lesi sithasiselo se-herbal silybum marianum Ikhishwa esitshalweni se-milk thistle.

I-Milk Thistle iqukethe izinto ezintathu ezisebenzayo ezaziwa ngokuthi i-silymarin. I-Silymarin itholakala ekugxilweni okuphezulu ku-milk thistle extract futhi inezindawo zokulwa ne-antioxidant.

Ngaphezu kwalokho, i-silymarin iye yaboniswa kuzo zombili izifundo ze-test-tube nezilwane. i-glutathione kukhonjisiwe ukwandisa amazinga.

Abacwaningi bathola ukuthi i-silymarin ivimbela ukulimala kwamangqamuzana i-glutathione kubonisa ukuthi bangagcina amazinga abo.

I-Turmeric Extract

Isiphephoimifino ephuzi-wolintshi kanye nesinongo esidumile ekudleni kwamaNdiya. Lesi sitshalo sisetshenziswa eNdiya kusukela ezikhathini zasendulo. Izakhiwo zokwelapha ze-turmeric zixhunyaniswa nengxenye yayo eyinhloko, i-curcumin.

Okuqukethwe kwe-Curcumin kugxile kakhulu kufomu lokukhishwa kwe-turmeric uma kuqhathaniswa nezinongo.

Ucwaningo oluningi lwezilwane kanye ne-test-tube lubonisa ukuthi i-turmeric ne-curcumin ikhishwa ukwandisa amazinga e-glutathione wabonisa ikhono lakhe.

Abacwaningi bathole ukuthi i-curcumin etholakala ku-turmeric yanele. amazinga e-glutathioneukubuyisela futhi i-glutathione Baphetha ngokuthi kungasiza ukuthuthukisa umsebenzi wama-enzyme.

Amazinga e-GlutathioneKunzima kakhulu ukusebenzisa izinga elifanayo le-curcumin njenge-spice ye-turmeric, ukuze kukhuphuke umfutho wegazi, kuyadingeka ukuthatha i-turmeric extract.

lala ngokwanele

Ukulala kahle ebusuku kubalulekile empilweni yonke. Kuyathakazelisa ukuthi ukuqwasha isikhathi eside kungabangela ukucindezeleka kwe-oxidative ngisho nokungalingani kwama-hormone.

Ucwaningo luye lwabonisa ukuthi ukuqwasha okungapheli amazinga e-glutathionewabonisa ukuthi kunganciphisa Isibonelo, kubantu abangama-30 abanempilo kanye nabantu abangama-30 abanokuqwasha i-glutathione Ucwaningo olukala izinga le i-glutathione ithole ukuthi umsebenzi we-peroxidase wawuphansi kakhulu kulabo abanokuqwasha.

Izifundo eziningi zezilwane nazo zibonise ukuthi ukungalali i-glutathione wabonisa ukwehla kwamazinga we

vivinya umzimba njalo

Ukuvivinya umzimba njalo sekuyisikhathi eside kunconywa odokotela. Ukuzivocavoca kunenzuzo kokubili ngokomzimba nangokwengqondo.

Ucwaningo lwakamuva lubonise ukuthi amazinga e-antioxidant, ikakhulukazi i-glutathioneKubonisa ukuthi ukuvivinya umzimba nakho kuyazuzisa ekugcineni noma ekukhuliseni ufulawa.

kude notshwala

Izimo eziningi zempilo ezimbi zihlotshaniswa nokuphuzwa kotshwala okungapheli nokudlulele.

Ukuphuza utshwala ngokuvamile kungabangela izimo ezifana ne-cirrhosis yesibindi, ukulimala kobuchopho kanye ne-pancreatitis.

Ukulimala kwamaphaphu nakho kuwumphumela omubi wotshwala. Cishe isemaphashini amazinga e-glutathioneokuhambisana nokuncipha kwe

Ukuze imigudu yomoya emaphashini isebenze kahle i-glutathione kuyadingeka. Eqinisweni, amaphaphu anempilo maningi izikhathi eziyi-1000 kunezinye izingxenye zomzimba. i-glutathioneunayo a

Emaphashini ezidakwa i-glutathioneUkuncipha kofulawa kungenzeka kakhulu ngenxa yengcindezi ye-oxidative ebangelwa ukusetshenziswa kotshwala okungapheli.

Ucwaningo luye lwabonisa ukuthi abantu abavame ukuphuza utshwala obuningi banomdlavuza wamaphaphu. amazinga e-glutathioneKutholakale ukuthi kukhona ukwehla ngo-80-90%.

Ngakho-ke, ukungaphuzi utshwala kuzosiza ukugcina amazinga e-glutathione enempilo. 

Ukudla Okuqukethe I-Glutathione

Umzimba wethu wenza i-glutathione.

Nokho, kuye ngesimo sempilo kanye nezinga lomsebenzi womzimba, singase sidinge okwengeziwe.

Ukudla okuqukethe i-glutathione Zingcono kakhulu ukudliwa zingaphekwanga ngoba ukuzipheka kwehlisa izinga lenkomponi.

Ukudla okuqukethe i-glutathione imi kanje:

- amapentshisi

- I-Mango

- Ilamuna

– Upelepele obomvu

- Ibhanana

- Ukholifulawa

- I-Walnut

– Upelepele oluhlaza

- Ikhukhamba

- I-apula

- Amagilebhisi

- I-asparagus

- Isipinashi

- ukwatapheya

- I-broccoli

othathwe ekudleni i-glutathioneimuncwa emangqamuzaneni amathumbu.

Amaseli abizwa ngokuthi ama-lumens futhi atholakala emigodini esakhiweni se-tubular yamathumbu akho.

Emuncwa ngamathumbu i-glutathione Inani lincike empilweni yokuzivikela komzimba.

Amasosha omzimba awo wonke umuntu ahlukile, futhi wonke umuntu udonsa amavithamini, amaminerali, nezakhamzimba ekudleni ngamazinga namazinga ahlukene.

Yiziphi Izingozi ze-Glutathione?

Ngokocwaningo lwakamuva, i-glutathioneInemiphumela engemihle.

Lolu cwaningo belunabahlanganyeli abangu-21 abaneminyaka ephakathi kuka-62 no-38. 1.000 mg ngosuku amasonto amane i-glutathione Wanikwa.

Bahlangabezana nemiphumela engemihle kodwa lokhu bekukhawulelwe ezindleleni ezinamanzi, ukukhuluphala, ukuguquguquka, kanye negesi.

Kolunye ucwaningo, iziguli ezine-cystic fibrosis i-glutathione Kwakuhlanganisa nokupha.

Baba nemiphumela engemihle efana nesifo sohudo, ukushuba, nomkhuhlane. Imiphumela emibi efanayo ayizange ibonakale kulabo abangenayo i-cystic fibrosis.

Ngenxa yalokho,

I-GlutathioneKuyi-antioxidant ebalulekile ikakhulukazi eyenziwa umzimba, kodwa futhi itholakala emithonjeni yokudla.

Ngeshwa, izinga lama-antioxidant lingancishiswa yizici eziningi, okuhlanganisa ukuguga, ukudla okungenamsoco, kanye nempilo yokunganyakazi.

Ngenhlanhla, ngokwandisa umsebenzi womzimba, ukugwema utshwala, ukulala ngokwanele nokudla ukudla okunomsoco, okufanele. amazinga e-glutathione ingavikelwa.

Ukuthatha ubisi thistle, turmeric, noma whey protein supplements izinga le-glutathionekungasiza ukwanda