I-Molecule yokunyusa amandla kufuneka uyazi ngayo

Umxholo

• Yitya ngakumbi i-guac.
• Khusela kwaye ukhusele.
• Fumana ukuzilolonga kwakho nge-yang kunye ne-yang.
• Yenza uvavanyo.
• Uphengululo lwe

Ukuqhuba ngakumbi, i-metabolism ephezulu, kunye nokusebenza ngcono kwindawo yokuzivocavoca-ezi zonke zinokuba zezakho, ngenxa yento encinci eyaziwayo kwiiseli zakho, uphando olusisiseko lubonisa. Ebizwa ngokuba yi-nicotinamide adenine dinucleotide (NAD), "yenye yezona zinto zibalulekileyo emzimbeni womntu kumandla," utshilo u-Anthony A. Sauve, Ph.D., unjingalwazi onxulumene ne-pharmacology e-Weill Cornell Medicine. "I-NAD inceda iinkqubo zethu zisebenzise ukutya kunye nokuzivocavoca amandla kunye namandla." (Ukunyusa amanqanaba e-nitric oxide yomzimba wakho kunokunceda ekwandiseni amandla akho.)

Nangona imveliso yakho ye-NAD iyehla ngokwendalo minyaka le-umzimba uvelisa iipesenti ezingama-20 ngaphantsi kweminyaka engama-40 kunokuba wawusenza xa wawukwishumi elivisayo nakwiminyaka engama-20, uSauve uthi -kukho iindlela ekujoliswe kuzo zokukunceda wandise amanqanaba akho eemolekyuli. Funda ngezona ndlela zisebenzayo zokuzifowunela-kwaye wongeze amandla akho, unyamezelo, ukomelela, kunye nempilo.

Yitya ngakumbi i-guac.

Umzimba wakho uguqula ivithamini B3, aka niacin, ibe yi-NAD, ke kufuneka ugcine amanqanaba akho esi sondlo sizinzile. Enye indlela ephambili yokwenza oko: Jonga ukutya kwakho kwamafutha. Uphando lubonisa ukuba ukutya okunamafutha aphezulu kuthintela amandla omzimba okuguqula i-B3 ibe yi-NAD, ibangele amanqanaba ukwehla ngokuhamba kwexesha, utshilo uSauve. Injongo yokungafumani ngaphezu kwe-35 yepesenti yeekhalori zakho zemihla ngemihla zizonke ukusuka kumafutha-leyo yi-78 grams kwi-2,000-calorie yokutya. Gxininisa kwimithombo enempilo yamafutha angaxutywanga, njengeavokhado kunye nentlanzi. (Ezi tacos zentlanzi ziyi-whammy ephindwe kabini.)

Khusela kwaye ukhusele.

“Uphononongo lubonise ukuba ukufumana ilanga elininzi kunokuphelisa ulusu lwakho lwe-NAD,” utshilo uSauve. Kungenxa yokuba umzimba uyisebenzisela ukulungisa iiseli ezonakaliswe yimitha ye-UV-ukuba uhlala utsiba i-sunscreen okanye uhlambe kwimitha yeeyure, amanqanaba akho e-NAD aya kutshona. Ukuthintela oku, sebenzisa (kwaye uphinde ufake isicelo) isithinteli-langa kwisikhumba esivelileyo unyaka wonke kwaye unxibe iindondo zelanga ze-UV ezithintelayo ngalo lonke ixesha uphuma phandle, utshilo u-Sauve.

Fumana ukuzilolonga kwakho nge-yang kunye ne-yang.

Ukuphakamisa ubunzima kunye ne-HIIT zombini zibalulekile ukunyusa imveliso ye-NAD. "Umthambo unyanzela izihlunu ukuba zomeleze kwaye zivelise i-mitochondria eninzi, iimolekyuli ezinika iiseli zakho amandla, kwaye zinyusa amanqanaba e-NAD," utshilo uSauve. Ukusebenza ngaphandle kunceda umzimba wakho ukuba ukhuphe i-mitochondria endala okanye eyonakeleyo, nto leyo eyenza ukuba izihlunu zakho zibe sempilweni kwaye ziphendule ngakumbi kwimithambo. I-combo yamandla kunye ne-HIIT iphumelele kakhulu ekukhuliseni umsebenzi we-mitochondrial, uphando lubonisa: Yenza iintsuku ezintathu ukuya kwezine ze-HIIT kunye neentsuku ezimbini zoqeqesho lwamandla ngeveki. (Eyeleleneyo: Ngaba uQeqesho oluQhelekileyo kanye ngeVeki eneneni lwenze nantoni na kuMzimba wakho?)

Yenza uvavanyo.

Uhlobo osandula ukufunyanwa lwevithamin B3 ebizwa ngokuba yi-nicotinamide riboside (NR) inokungquba i-NAD nayo. Eyona ndlela yokufumana kukufumana isongezelelo. Kodwa uJosh Mitteldorf, Ph.D., umbhali weCracking the Aging Code, uthi akucaci nokuba wonke umntu ufuna ukubuyela kwiipilisi. Ucebisa ukuzama isongezelelo se-NR iiveki ezimbini, emva koko uyiphose iiveki ezimbini kwaye uphinde umjikelo kwakhona. Ukuba ubona ukunyuka kwamandla, ukusebenza ngokuzilolonga, okanye ukuba sempilweni jikelele ngelixa uthatha iipilisi, yigcine. Ukuba akunjalo, tsiba kwaye unamathele kwezinye iindlela ezilapha.

Uphengululo lwe