Iindlela ezili-10 zeNdalo zokunyusa amanqanaba akho eGlutathione

Umxholo

• Sebenzisa i-Sulphur-Rich Foods
• 2. Yandisa ukutya kwakho iVitamin C
• 3. Yongeza i-Selenium-Rich Foods kwi-Diet yakho
• 4. Yitya ukutya okuTyebileyo ngokwendalo eGlutathione
• 5. Ukongezwa kunye neProtheni ye Whey
• 6. Qwalasela ubisi lobisi
• 7. Zama i-Turmeric Extract
• 8. Lala ngokwaneleyo
• Zilolonge Rhoqo
• 10. Kuphephe Ukusela Kakhulu Utywala
• Umgca osezantsi

I-Glutathione yenye yezona zinto zibaluleke kakhulu kunye ne-antioxidants yomzimba. I-Antioxidants zizinto ezinciphisa uxinzelelo lwe-oxidative ngokulwa neeradicals simahla emzimbeni.

Ngelixa uninzi lwee-antioxidants zifumaneka kukutya okutyayo, i-glutathione iveliswa ngumzimba wakho. Yenziwe ikakhulu zii-amino acid ezintathu: glutamine, glycine kunye cysteine ​​().

Zininzi izizathu zokuba kutheni inqanaba lomzimba wakho le-glutathione linokuphelelwa, kubandakanya ukutya okungalunganga, isifo esinganyangekiyo, usulelo kunye noxinzelelo oluqhubekayo.

IGlutathione yaziwa ngokuncipha ngeminyaka ().

Ukugcina amanqanaba afanelekileyo ale antioxidant kubaluleke kakhulu. Apha ngezantsi kukho iindlela ezili-10 zokunyusa amanqanaba akho e-glutathione ngokwendalo.

Sebenzisa i-Sulphur-Rich Foods

Isalfure yiminerali ebalulekileyo eyenzeka ngokwendalo kwezinye izityalo kunye neeprotein zokutya.

Kuyafuneka kulwakhiwo kunye nomsebenzi weeprotein ezibalulekileyo kunye nee-enzymes emzimbeni. Ngokukodwa, isalfure iyafuneka ukuze kudityaniswe i-glutathione ().

Isalfure ifumaneka kwii-amino acid ezimbini ekutyeni: imethionine kunye necysteine. Ivela ikakhulu kwiiprotein zokutya, ezifana nenyama yenkomo, intlanzi kunye neenkukhu.

Nangona kunjalo, kukho imithombo yemifuno yesalfure ngokunjalo, njengemifuno enqatyisiweyo efana ne-broccoli, ihlumelo laseBrussels, ikholifulawa, i-kale, i-watercress kunye nemifuno yemostadi.

Inani lezifundo zabantu nezilwanyana zifumanise ukuba ukutya imifuno enesulfure kunokunciphisa uxinzelelo lwe-oxidative ngokwandisa amanqanaba e-glutathione (,,).

Imifuno yeAllium, kubandakanya igalikhi, ishalots kunye no-anyanisi, ikwanyusa amanqanaba e-glutathione- kusenokwenzeka ngenxa yeekhompawundi ezine-sulphur (,).

Isalfure ibalulekile ekuveliseni i-glutathione. Ke ngoko, qiniseka ukuba utya iiprotein ezityebileyo zesulphur ezifana nenyama yenkomo, intlanzi kunye neenkukhu, kunye ne-allium kunye nemifuno ye-cruciferous.

2. Yandisa ukutya kwakho iVitamin C

UVitamin C yivitamin enyibilikayo emanzini efumaneka kwiintlobo ngeentlobo zokutya, ngakumbi iziqhamo kunye nemifuno.

Ierberberries, iziqhamo ze-citrus, iipapaya, i-kiwis kunye ne-bell pepper yonke yimizekelo yokutya okunotye vithamin C.

Le vithamini inemisebenzi emininzi, kubandakanya ukusebenza njenge-antioxidant ukukhusela iiseli kumonakalo we-oxidative. Ikwagcina ukubonelelwa komzimba ngamanye ama-antioxidants, kubandakanya ne-glutathione.

Abaphandi bafumanise ukuba ivithamin C inokunceda ukunyusa amanqanaba e-glutathione ngokuhlasela i-radicals yasimahla kuqala, ngaloo ndlela isindisa i-glutathione.

Bafumanise ukuba ivithamin C inceda ukuphinda isebenze kwakhona i-glutathione ngokuguqula i-oxidized glutathione ibuyele kwifom yayo esebenzayo).

Ngapha koko, abaphandi bafumanise ukuba ukuthatha isongezelelo se-vitamin C kukonyusa amanqanaba e-glutathione kwiiseli ezimhlophe zegazi kubantu abadala abasempilweni.

Kwisifundo esinye, abantu abadala bathathe i-500-1,000 mg ye-vitamin C yonke imihla kwiiveki ezili-13, ekhokelela ekunyukeni kwe-18% ye-glutathione kwiiseli ezimhlophe zegazi ().

Olunye uphononongo lubonise ukuba ukuthatha i-500 mg ye-vitamin C eyongezelelweyo ngosuku yonyusa i-glutathione kwiiseli ezibomvu zegazi nge-47% ().

Nangona kunjalo, ezi zifundo zibandakanya ukongezwa kweevithamini C. Ngenxa yokuba izongezo ziinguqu ezixineneyo zevithamini, akucaci ukuba ukutya kuya kuba nefuthe elifanayo.

Olunye uphando luyafuneka ukumisela ukuba ungalonyusa amanqanaba e-glutathione ngokutya ukutya okune-vitamin C.

Vitamin C idlala indima ebalulekileyo ekugcineni amanqanaba e-glutathione. Ngesi sizathu, ukuthatha isongezelelo se-vitamin C kunokunceda ekunyuseni amanqanaba e-glutathione emzimbeni wakho.

3. Yongeza i-Selenium-Rich Foods kwi-Diet yakho

I-Selenium iyimfuneko yamaminerali kunye ne-glutathione cofactor, oku kuthetha ukuba yinto efunekayo kwimisebenzi ye-glutathione.

Eminye yemithombo emihle ye-selenium yinkomo, inkukhu, intlanzi, inyama yenyama, i-cottage cheese, irayisi emdaka kunye neenantambo zaseBrazil.

Ngokunyusa ukutya kwakho kwe-selenium, unokunceda ukugcina okanye ukwandisa ukubonelelwa komzimba wakho we-glutathione.

Isibonelelo seDiary esicetyiswayo (i-RDA) selenium yabantu abadala yi-55 mcg. Oku kusekwe kwinani elifunekayo ukwandisa imveliso ye-glutathione peroxidase ().

Olunye uphononongo luye lwaphanda ngeziphumo zokuncediswa kwe-selenium kubantu abadala abangama-45 abanezifo zezintso ezingapheliyo. Bonke bafumana 200 mcg selenium yonke imihla iinyanga ezintathu.

Into enomdla kukuba onke amanqanaba e-glutathione peroxidase anyuke kakhulu ().

Olunye uphononongo lubonise ukuba ukuthatha izongezo ze-selenium kunyusa amanqanaba e-glutathione peroxidase kwizigulana ezikwi-hemodialysis ().

Kwakhona, ezi zifundo zingasentla zibandakanya izongezo, endaweni yokutya okune-selenium.

Ukongeza, kubalulekile ukuba uqaphele ukuba inqanaba lokutya elinokubekezeleleka (i-UL) lisetelwe kwi-400 mcg ngosuku. Ngenxa yetyhefu enokwenzeka, qiniseka ukuba uxoxa ngokuxhaswa kwe-selenium kunye nomthamo kunye nomboneleli wakho wezempilo.

Uninzi lwabantu abadala abasempilweni, ukutya ukutya okunezondlo kunye nokutya okune-selenium kuya kuqinisekisa amanqanaba afanelekileyo e-selenium- kwaye, ke, amanqanaba e-glutathione esempilweni.

I-Selenium yicofactor yokuvelisa i-glutathione. Iintlanzi, inyama yenyama, kunye namandongomane eBrazil konke kukutya okune-selenium okunokukunceda ukwandisa amanqanaba akho ngokwemvelo.

4. Yitya ukutya okuTyebileyo ngokwendalo eGlutathione

Umzimba womntu uvelisa i-glutathione, kodwa kukho nemithombo yokutya. Isipinatshi, iiavokhado, iasparagus kunye neokra zezona zinto zityebileyo kwimithombo yokutya ().

Nangona kunjalo, i-glutathione yokutya ayifakwanga kakuhle ngumzimba womntu. Ukongeza, ukupheka kunye nokugcina imeko kunokunciphisa inani le-glutathione efumaneka kukutya.

Ngaphandle kokuba nefuthe elisezantsi kumanqanaba okwanda kwe-glutathione, ukutya okune-glutathione kunokunceda ukunciphisa uxinzelelo lwe-oxidative.

Umzekelo, uphononongo olungeloluvavanyo lubonise ukuba abantu abatya okona kutya kutyebileyo kunomngcipheko omncinci wokuba nomhlaza womlomo ().

Ekugqibeleni, uphando olongezelelekileyo luyimfuneko yokuqonda ngokupheleleyo isiphumo sokutya okunotyebileyo kwe-glutathione kuxinzelelo lwe-oxidative kunye namanqanaba e-glutathione.

I-glutathione yokutya ayifunxwanga ngokupheleleyo ngumzimba. Nangona kunjalo, kubandakanya ukutya okuphezulu ngokwendalo kwi-glutathione, njengeavokhado, isipinatshi, kunye ne-okra, kunokunceda ukunciphisa uxinzelelo lwe-oxidative.

5. Ukongezwa kunye neProtheni ye Whey

Ukuveliswa komzimba wakho kwe-glutathione kuxhomekeke kwii-amino acid ezithile.

I-amino acid ebizwa ngokuba yi-cysteine ​​ibaluleke kakhulu kwi-amino acid ebandakanyeka kwi-glutathione synthesis.

Ukutya okunotye kwi-cysteine, njenge-whey protein, kunokunyusa ukuhanjiswa kwe-glutathione ().

Ngapha koko, uphando luyalixhasa ngokuqinileyo eli bango, njengoko uninzi lwezifundo lufumene ukuba iprotein ye-whey inokunyusa amanqanaba e-glutathione kwaye, ke, ukunciphisa uxinzelelo lwe-oxidative (,,,).

Iiproteni ze Whey ngumthombo olungileyo wecysteine, enceda ukugcina imveliso eyaneleyo ye-glutathione. Ke ngoko, iprotein ye-Whey inokunceda ukwandisa amanqanaba akho.

6. Qwalasela ubisi lobisi

Ukongezwa kwamakhasana obisi yenye yeendlela zokunyusa amanqanaba e-glutathione ngokwendalo.

Esi songezelelo se-herbal sitsalwa kwisityalo sobisi lwameva, esaziwa njenge Silybum marianum.

Inkunkuma yobisi inezinto ezintathu ezisebenzayo, ezaziwa njenge-silymarin. I-Silymarin ifumaneka kwiindawo eziphezulu zobisi kwaye ikwaziwa kakhulu ngeempawu zayo zokulwa ne-antioxidant ().

Ngaphaya koko, i-silymarin ibonakalisiwe yonyusa amanqanaba e-glutathione kunye nokuthintela ukupheliswa kuzo zombini ityhubhu yovavanyo kunye nezifundo zeentonga (,).

Abaphandi bakholelwa ukuba i-silymarin iyakwazi ukugcina amanqanaba e-glutathione ngokuthintela ukonakala kweseli ().

Isithako esisebenzayo kubisi lwenkunkuma lubizwa ngokuba silymarin. Ukongezwa kwemithambo yobisi kunokubangela ukwanda kwamanqanaba e-glutathione, ekunokwenzeka ukuba kubangelwa sisilymarin.

7. Zama i-Turmeric Extract

I-Turmeric sisityalo esityheli esityheli-orenji kunye nesipayisi esithandwayo kwiIndiya cuisine.

Iyeza lalisetyenziswa njengamayeza eIndiya ukusukela kumaxesha amandulo. Amayeza e-turmeric kunokwenzeka ukuba adityaniswe neyona nto iphambili kuyo, i-curcumin ().

Umxholo we-curcumin ugxile kakhulu kwifom ye-turmeric, xa kuthelekiswa nesiqholo.

Izifundo ezininzi zezilwanyana kunye neetyhubhu zovavanyo zibonise ukuba i-turmeric kunye ne-curcumin extract inesakhono sokwandisa amanqanaba e-glutathione (,,,).

Abaphandi bagqiba kwelokuba i-curcumin efumaneka kwi-turmeric inokunceda ekubuyiseleni amanqanaba afanelekileyo e-glutathione kunye nokuphucula umsebenzi wee-enzymes ze-glutathione.

Ukufumana ukonyuka kwamanqanaba e-glutathione, kuyakufuneka uthathe isicatshulwa se-turmeric, kuba kunokuba nzima kakhulu ukusebenzisa amanqanaba afanayo e-curcumin ngesiqholo se-turmeric.

ICurcumin, into ebalulekileyo kwi-turmeric, inokunyusa amanqanaba e-glutathione. Nangona ukunambitha ukutya kwakho nge-turmeric kunokuba nencasa, ufuna ezona ndlela zigxile ngakumbi zecurcumin efumaneka kwi-turmeric extract ukunyusa amanqanaba akho.

8. Lala ngokwaneleyo

Ukuphumla okuhle ebusuku kubalulekile kwimpilo yonke. Into enomdla kukuba, ukungalali ixesha elide kunokubangela uxinzelelo lwe-oxidative kunye nokungalingani kwehomoni ().

Ngapha koko, uphando lubonakalisile ukuba ukungabikho kokulala okungapheliyo kunokunciphisa amanqanaba e-glutathione.

Umzekelo, uphononongo olulinganisa amanqanaba e-glutathione kubantu abangama-30 abasempilweni kunye nabantu abangama-30 abanesifo sokungalali bafumanisa ukuba umsebenzi we-glutathione peroxidase wawusezantsi kakhulu kwabo bane-insomnia.

Izifundo ezininzi zezilwanyana zikwabonakalisile ukuba ukungalali ngokwaneleyo kubangela ukwehla kwamanqanaba e-glutathione (,,).

Ke ngoko, ukuqinisekisa ukuba ulungile, ukulala kwakhona ubusuku ngabunye kunokunceda ukugcina okanye ukuphucula amanqanaba akho ale antioxidant.

Ukungabikho kokulala okungapheliyo kunokubangela ukwehla kwamanqanaba e-glutathione. Kwelinye icala, ukulala ngokwaneleyo rhoqo kunokunceda ukwandisa okanye ukugcina amanqanaba akho.

Zilolonge Rhoqo

Umsebenzi oqhelekileyo womzimba kudala ukhuthazwa ngoogqirha kunye nabanikezeli bezempilo. Akumangalisi ukuba umthambo ulungile kokubini emzimbeni nasengqondweni.

Uphando lwamva nje lubonisa ukuba umthambo ukwanceda ukugcina okanye ukwandisa amanqanaba e-antioxidant, ngakumbi i-glutathione.

Ukugqibezela indibaniselwano yazo zombini i-cardio kunye noqeqesho lobunzima besekethe kuyonyusa i-glutathione kakhulu, xa kuthelekiswa nokugqiba i-cardio okanye uqeqesho lobunzima bodwa ().

Nangona kunjalo, iimbaleki ezigqitha ngaphandle kokugcina ukutya okwaneleyo kunye nokuphumla kunokuba semngciphekweni wokuhla kwemveliso ye-glutathione ().

Ke ngoko, qiniseka ukufaka izinto zomzimba kwindlela yakho yesiqhelo ngendlela ethe chu kunye nengqondo.

Ukusebenza rhoqo komzimba, ngokukodwa uqeqesho lwe-cardio kunye nobunzima, kunokunceda ukwandisa amanqanaba e-glutathione. Nangona kunjalo, ukugqithisa ngaphezulu ngaphandle kokutya okufanelekileyo kunye nokuphumla okufanelekileyo kunokuwanciphisa amanqanaba akho.

10. Kuphephe Ukusela Kakhulu Utywala

Akumangalisi ukuba uninzi lweziphumo ezibi zempilo zinxulunyaniswa nokusela utywala okungapheliyo kunye nokugqithileyo.

Utywala buqheleke ukuba bunxulunyaniswe nezifo ezinje ngokuqina kwesibindi, ukonakala kwengqondo kunye nepancreatitis.

Ngelixa kungaziwa kakuhle, ukonakala kwemiphunga kukwayimpembelelo embi yotywala. Oku kunokwenzeka ukuba kunxulumene nokuphela kwamanqanaba e-glutathione emiphungeni.

Iindlela ezincinci zomoya wemiphunga zifuna i-glutathione ukuba isebenze ngokufanelekileyo. Ngapha koko, imiphunga esempilweni inezihlandlo ezili-1 000 ngaphezulu kwe-glutathione kunamanye amalungu omzimba ().

Ukuphela kwe-glutathione kwimiphunga yotywala kunokwenzeka ngenxa yoxinzelelo lwe-oxidative obangelwa kukusetyenziswa kotywala okungapheliyo ().

Uphando luchonge ukwehla kwe-80-90% kumanqanaba e-glutathione yamaphaphu kwabo bahlala besela izixa ezigqithileyo zotywala ().

Ke, ukunciphisa umda kwindlela otya ngayo kunokukunceda ugcine amanqanaba e-glutathione esempilweni.

Utywala buthoba amanqanaba e-glutathione kuwo wonke umzimba, ngakumbi kwimiphunga. Abantu abahlala besela izixa ezingaphezulu kotywala banokwehla nge-80-90% kwi-lung glutathione.

Umgca osezantsi

I-Glutathione yi-antioxidant ebalulekileyo eyenziwa ikakhulu ngumzimba, kodwa ikwafumaneka kwimithombo yokutya.

Ngelishwa, amanqanaba akho ale antioxidant anokuncitshiswa ngenxa yezinto ezininzi, ezinje ngokuguga, ukutya okungekho mgangathweni kunye nendlela yokuphila.

Ngethamsanqa, unokugcina amanqanaba afanelekileyo e-glutathione ngokwandisa umsebenzi wakho, ukunqanda ukusela utywala kakhulu, ukulala ngokwaneleyo nokutya ukutya okunezondlo.

Ukuthatha i-thistle yobisi, i-turmeric okanye i-whey protein supplements inokukunceda ukwandisa amanqanaba akho.

Ekupheleni kosuku, zininzi iindlela ezilula nezendalo onokuthi uwonyuse amanqanaba akho kule antioxidant ibalulekileyo kwaye inamandla.