Spermidine, ikomatanyirizo karemano, yitabiriwe cyane bitewe nubushobozi ifite bwo gutera autofagy, ishobora gufasha ingirabuzimafatizo gukuramo poroteyine zangiza n’imyanda ya selile, bityo bigatuma habaho kuvugurura ingirabuzimafatizo no kuzamura ubuzima muri rusange. Muri iyi ngingo kuri Mu gitabo cyacu cyuzuye kuri spermidine, reka turebe neza isano iri hagati ya spermidine nubuzima bwacu!
Noneho, spermidine ni iki? Bikomoka ku ijambo ry'Ikigereki "sperma", bisobanura imbuto, spermidine iboneka cyane mu masoko y'ibimera nka soya, amashaza, ibihumyo n'ibinyampeke. Iboneka kandi muri foromaje ishaje yagiye ikora fermentation no gusaza bivamo spermidine nyinshi.
Spermidine ni polyamine ya alifatique. Intangangabo ya spermidine (SPDS) itera gushingwa kuva putrescine. Nibibanziriza izindi polyamine nka spermine hamwe nuburyo bwa isomer pyrospermine.
Nka polyamine isanzwe iboneka, spermidine igira uruhare runini mumikorere itandukanye ya selile. Iboneka mu binyabuzima byose kuva bagiteri kugeza ku bimera no ku nyamaswa, kandi ni byinshi cyane mu ngirabuzimafatizo z'abantu.
Kubona urugero rwinshi rwa spermidine binyuze mumirire yonyine biragoye. Mu myaka yashize, ubushakashatsi kuri iyi mvange kama bwatanze umusaruro winyongera za spermidine. Izi nyongera zitanga uburyo bworoshye kandi bwizewe bwo gufata spermidine ihagije, cyane cyane kubadashobora kubona ibiryo bikungahaye kuri spermidine.
1. Kongera ubushobozi bwa autophagy
Autophagy ninzira ishinzwe gukuraho ibice byangiritse cyangwa bidakenewe kandi ni ngombwa mukubungabunga ubuzima bwimikorere nimikorere.
Spermidine yabonetse itera autofagy, iteza imbere kurandura ibintu byangiza no kuzamura ubusugire rusange muri selile. Ibi na byo bifitanye isano no kugabanya ibyago byo kwandura indwara ziterwa n'imyaka, nk'indwara zifata ubwonko ndetse na kanseri zimwe na zimwe.
2. Ifite ingaruka zimwe z'umutima.
Ubushakashatsi bwinshi bwerekanye ko spermidine ishobora gufasha kugabanya umuvuduko wamaraso, kugabanya ibyago byindwara z'umutima, no kuzamura ubuzima bwumutima.
Spermidine ibikora mukurinda kwiyongera k'amavuta mu mitsi y'amaraso, kugabanya umuriro no guteza imbere ingirabuzimafatizo z'umutima zangiritse. Mugushyira spermidine mumirire yacu, dushobora kwirinda indwara ziterwa numutima.
3. Yerekana amasezerano mugutezimbere ubuzima bwubwonko.
Gusaza akenshi bifitanye isano no kugabanuka kwimikorere yubwenge, biganisha ku ndwara nko guta umutwe n'indwara ya Alzheimer.
Nyamara, intanga ngabo zabonetse kugirango zirwanye izo ngaruka zirinda neurone imbaraga za okiside no kuzamura imibereho yabo muri rusange.
Ubushakashatsi bwakozwe mubyitegererezo by'inyamaswa bwerekanye ko kuzuzanya na spermidine bishobora gutinda kugabanuka guterwa no kwibuka no kwiga. Kubwibyo, gukoresha ubushobozi bwa spermidine bishobora guha inzira ingamba nshya zo gukumira no gutabara indwara zifata ubwonko.
Hano haribintu bimwe byingenzi byokurya bya spermidine ushobora kuba wifuza gutekereza kubyo kurya kugirango wongere intanga ngabo.
1. Ingano y'ingano
Harimo ibintu byinshi bya spermidine. Akenshi ikoreshwa nk'isonga mu binyampeke cyangwa yogurt, kongeramo mikorobe y'ingano mu ndyo yawe ya mu gitondo ni inzira yoroshye yo kubona inyungu za spermidine.
2. Soya
Ntabwo soya ari amahitamo meza ya proteine yimboga gusa, ahubwo irimo spermidine nyinshi. Kwinjiza ibicuruzwa bya soya nka tofu, tempeh cyangwa edamame mumirire yawe nuburyo bwiza cyane bwo kongera ibiryo byawe byingirakamaro.
3. Ibihumyo
Shiitake, ibihumyo bya portobello, hamwe nibihumyo bya oster bikungahaye cyane muriki kigo. Ibi bikoresho byinshi birashobora gukoreshwa mubiryo bitandukanye kuva ifiriti ikaranze kugeza isupu, bigatanga uburyohe kandi bwintungamubiri bwo kongera intanga ngabo.
4. Ibindi
Ibindi biribwa bikungahaye kuri spermidine birimo ibinyamisogwe nk'ibinyomoro, inkeri n'amashaza y'icyatsi, n'imbuto zimwe na zimwe nka grapefruit, amacunga na puwaro. Mugushyira ibyo biryo mumirire yawe, mubisanzwe ushobora kongera intanga ngabo kandi ushobora kugira ingaruka ziterambere ryubuzima.
Mugihe ubushakashatsi kuri spermidine buracyakomeza, ibisubizo byambere biratanga ikizere. Birakwiye ko tumenya ko urugero rwa spermidine rushobora gutandukana ukurikije ibintu nko gutunganya ibiryo, kwera, nuburyo bwo guteka. Kubwibyo, kugirango ugabanye byinshi, birasabwa kurya ibyo biryo muburyo bushya kandi butunganijwe neza.
Abantu benshi ntibasobanutse neza itandukaniro riri hagati yo kubona spermidine mubiryo cyangwa gukoresha spermidine inyongera, reka turebe itandukaniro hamwe!
1. Inyongera zitanga uburyo bworoshye bwo kongera urugero rwa spermidine, cyane cyane kubantu baharanira kubona bihagije binyuze mumirire yabo isanzwe. Intanga za spermidine mubisanzwe ziva mumasoko karemano kandi ziza muburyo butandukanye, nka capsules cyangwa ifu. Izi nyongera zinyura muburyo bwo kwibanda kuri spermidine, byoroshye kubona dosiye irenze ibiryo byonyine.
2. Iyo urya ibiryo bikungahaye kuri spermidine, wungukirwa no guhuza izindi ntungamubiri ziboneka muri matrike y'ibiryo, byongera iyinjira ryayo hamwe nubuzima bwiza muri rusange. Nanone, inkomoko yimirire akenshi itanga urugero ruto rwa spermidine ugereranije ninyongera, ariko iracyafite akamaro.
3. Inyongera itanga urugero rwinshi kandi rusanzwe rwa spermidine, rutanga uburyo bugamije gushingira kubyo umuntu akeneye. Ibi ni ingirakamaro cyane cyane kubantu bashaka inyungu zubuzima bwa spermidine cyangwa kubantu babuza kurya ibiryo bimwe na bimwe bikungahaye kuri spermidine kubera kubuza imirire.
Guhitamo kubona spermidine mubiryo cyangwa inyongeramusaruro biterwa nibyifuzo byawe bwite. Kubantu benshi, indyo yuzuye irimo ibiryo bikungahaye kuri spermidine igomba gutanga urwego ruhagije rwuru ruganda. Ariko, kubashaka kwibanda cyane cyangwa guhura nibiryo byimirire, inyongera irashobora kuba inyongera yingirakamaro.
Kumenya igipimo cyiza cya spermidine biterwa nibintu byinshi, harimo imyaka, ubuzima rusange, nibisubizo byihariye byifuzwa.
Kugeza ubu, nta nama yo gufata buri munsi (RDI) kuri spermidine. Ubushakashatsi bwerekana ingaruka zingirakamaro kuri dosiye ya mg 1 kugeza 10 mg kumunsi. Nubwo bimeze bityo ariko, birasabwa buri gihe kubaza inzobere mu buvuzi mbere yo kwinjiza spermidine muri gahunda zawe za buri munsi.
Inkomoko y'ibiribwa isanzwe itanga spermidine kandi irashobora kuba inyongera nziza mumirire yawe. Ibiribwa nka mikorobe y'ingano, imbuto zimwe (grapefruit, inzabibu, na orange), foromaje, soya, ibihumyo, ndetse na vino ishaje irimo spermidine nyinshi. Gushyira ibyo biryo mubiryo byuzuye birashobora gufasha kongera intanga ngabo bisanzwe.
Inyongera nazo ni amahitamo kubantu bashaka gufata spermidine. Spermidine inyongera ziza muburyo bwinshi, harimo capsules na poro. Ibicuruzwa byujuje ubuziranenge bigomba guturuka ku nganda zizewe zubahiriza amahame akomeye yo kugenzura ubuziranenge.
Mugihe utangiye inyongera ya spermidine, birasabwa gutangirana numubare muto. Guhera kuri mg 1 kumunsi no kwiyongera buhoro buhoro mugihe cyibyumweru byinshi birashobora gufasha kwirinda ingaruka mbi.
Nubwo intanga ngabo isa nkaho ifite umutekano kandi yihanganirwa neza, abantu bamwe bashobora guhura ningaruka zoroheje zo munda nko kubyimba cyangwa kuribwa mu gifu iyo byongeweho bwa mbere na spermidine. Niba ibi bimenyetso bikomeje cyangwa bikabije, umuganga wubuzima agomba kubazwa.
Ikibazo: Bifata igihe kingana iki kugirango spermidine ikore?
Igisubizo: Igihe bisaba spermidine kugirango ikore kandi itange ibisubizo bigaragara birashobora gutandukana ukurikije ibintu byinshi, harimo imyaka yumuntu ku giti cye, ubuzima rusange, dosiye, nigihe cyo kuzuza. Muri rusange, gukomeza intanga ngabo birashobora gusabwa ibyumweru byinshi cyangwa amezi mbere yuko umuntu atangira kubona impinduka zikomeye.
Inshingano: Iyi ngingo igamije amakuru gusa kandi ntigomba gufatwa nkinama zubuvuzi. Buri gihe ujye ubaza inzobere mu by'ubuzima mbere yo gukoresha inyongera cyangwa guhindura gahunda z'ubuzima.
Igihe cyo kohereza: Jun-28-2023
