Imibiri yacu ihora yivugurura kurwego rwa selile, isimbuza ingirabuzimafatizo zishaje kandi zangiritse nizindi nshya.Iyi gahunda yo kuvugurura ingirabuzimafatizo ni ingenzi mu gukomeza ubuzima bwacu muri rusange.Molekile yingenzi igira uruhare runini muriki gikorwa ni NAD.NAD ni coenzyme igira uruhare muburyo butandukanye bwo guhinduranya umubiri, harimo kubyara ingufu, gusana ADN no kuvugurura selile.Nigute twinjiza NAD mubikorwa byacu bya buri munsi?
NADni coenzyme iboneka muri selile zose z'umubiri kandi igira uruhare runini mubikorwa bitandukanye byibinyabuzima mumubiri.Ifite uruhare nko gukora ingufu, gusana ADN no kwerekana gene.Mugihe tugenda dusaza, urwego rwa NAD mu ngirabuzimafatizo rugabanuka, bigatuma imbaraga za selile zigabanuka ndetse no kwandura indwara ziterwa nimyaka.
Nyamara, hari uburyo bwo kongera bisanzwe urwego rwa NAD mumibiri yacu, imwe murimwe binyuze mumirire yacu.Ibiribwa bimwe bikungahaye kuri molekile ya NAD ibanziriza, ihinduka NAD muri selile zacu.Harimo ibyo biryo mumirire yacu birashobora gufasha kuzuza urwego rwa NAD kandi birashoboka gutinda gusaza.
Usibye kongera ingufu, NAD irashobora kandi gufasha guteza imbere gusaza neza, kunoza imikorere yubwenge, no kwirinda indwara zumutima.
1. Kongera ingufu za selile:
Imwe mu nyungu zigaragara za NAD nubushobozi bwayo bwo kongera ingufu za selile.Mugihe dusaza, urwego rwa NAD mumibiri yacu rusanzwe rugabanuka, bikabuza synthesis ya ATP, biganisha kumunaniro no kwihangana kugabanuka.Mu kuzuza urwego rwa NAD binyuze mu byongera ibiryo cyangwa mugukora enzymes ziteza imbere NAD, dushobora kugarura urwego rwingufu, bikavamo kongera imbaraga no kunoza imikorere yumubiri nubwenge.
2. Gusana ADN no gutuza kwa genome:
Kwangirika kwa ADN ni kimwe mu bintu by'ingenzi bitera gusaza, biganisha ku gutera indwara ziterwa n'imyaka.Uruhare rukomeye rwa NAD nkumushinga wimashini isana ADN ituma habaho kubungabunga umutekano wa genome.Mugukangura umusaruro wa NAD, turashobora kongera ubushobozi bwumubiri bwo gusana ADN yangiritse, bityo tugatinda gusaza no guteza imbere ubuzima muri rusange.
3. Itezimbere Ubuzima bwa Metabolic:
Kugabanuka kwa metabolike ni ingaruka zisanzwe zo gusaza kandi akenshi biganisha ku kongera ibiro, kurwanya insuline no guhungabana kwa metabolike.Ubushakashatsi buherutse gukorwa bwerekanye ko NAD igira uruhare runini mu kugenzura metabolisme, cyane cyane binyuze mu itsinda rya enzymes bita sirtuins.Mu kongera urwego rwa NAD, dukora sirtuins, guteza imbere ubuzima bwimikorere, kunoza metabolisme no kugabanya imvururu ziterwa nimyaka.
4. Neuroprotection hamwe no gusaza kwa Cognitive:
Kugabanuka kwubwenge nikibazo gisanzwe mubantu bakuze.Ubushobozi bwa NAD bwo kongera imikorere ya mitochondial, kugabanya imbaraga za okiside, no kongera umusaruro wibintu bita neuroprotective bita neurotrophine bifite imbaraga nyinshi mukurwanya kugabanuka kwubwenge.Ubushakashatsi bwinshi butangaza ko urwego rwa NAD rwazamuye imikorere ya cognitive na neuroprotection.
5. Kuramba igihe kirekire:
Inshingano zinyuranye za NAD mubikorwa bya selile no kubungabunga ituze rya genome bigira uruhare mubushobozi bwayo nka akuramba.Ubushakashatsi bwinshi bwibinyabuzima byintangarugero nk'inyo n'imbeba byagaragaje ko kuzuza cyangwa gukora NAD bishobora kongera igihe cyo kubaho.Mu gihe hakomeje gukorwa ubushakashatsi ku byavuye mu bushakashatsi, ibyiringiro byo kwagura ubuzima buzira umuze bitanga amasezerano yo kurwanya ibizaza.
NAD ni coenzyme igaragara mu ngirabuzimafatizo zose, birumvikana ko molekile ya NAD itagaragara mu biryo, ariko ababanjirije NAD basanzwe baboneka mu biribwa, harimo ibimera n’inyamaswa.
Ingirabuzimafatizo mu mubiri wacu zikenera ibice bimwe byubaka, byitwa NAD preursors, kugirango bikore NAD.Iyo zinjiye mumibiri yacu, aba preursors bahindura imiti muma selile kugirango babe NAD.Ibibanziriza niacinamide, niacin, na tryptophan birashobora kuboneka mubitandukanye bitandukanye.Ibiribwa nk'inyama, amafi, amata, ibinyamisogwe, ibinyampeke, imbuto n'imbuto birimo ibyo bibanziriza, umubiri ushobora noneho gukoresha muguhuza NAD.
Amasoko yingenzi yibiribwa bya NAD harimo inyama, inkoko, amafi, nibiryo bimwe na bimwe byibimera.
1. Ibiribwa byinyamanswa nkumwijima winka, inkoko, inyama zingurube ningurube:
Usibye kuba isoko nziza ya niacin, umwijima w'inka ukungahaye kuri fer, vitamine B12 na zinc.
2. Inkoko
Usibye ibirimo niacin, inkoko nayo ni amahitamo meza yo guteza imbere ubuzima bwimitsi nubuzima muri rusange bitewe na proteyine nyinshi.
3. Amafi
Ntabwo irimo niacin gusa, amafi azwiho kuba akungahaye kuri acide ya omega-3, ifasha guteza imbere ubuzima bwumutima.
4. Umuceri
Umuceri wijimye n'umweru byombi nibiryo byingenzi bitanga intungamubiri zingenzi mumirire yacu.Usibye niacin, umuceri wijimye ukungahaye kuri vitamine n imyunyu ngugu kandi bizwi cyane cyane kuri fibre nyinshi kuruta umuceri wera.
5. Imboga rwatsi rwatsi nkinyanya, broccoli, epinari, na asparagus
Biraryoshe kandi bifite intungamubiri.Ntabwo zirimo gusa niacin, inyanya nazo ni isoko nziza ya antioxydants, vitamine C, na riboflavin. Gushyiramo izo mboga mumirire yawe byemeza ko ubona prursors ukeneye kuri synthesis NAD
6. Amata, foromaje na yogurt
Ikirahuri cyamata 1 ku ijana gitanga 0.2 mg ya niacin kuri buri funguro.Byongeye kandi, amata arimo proteyine, calcium, zinc na riboflavin, bifasha ubuzima bwamagufwa kandi birinda osteoporose kubantu bakuru.
Kurya ibiryo bikungahaye kuri NAD bibanziriza birashobora gufasha gushyigikira urwego rwa NAD mumubiri, ariko ntibishobora kuba bihagije byonyine kuzuza NAD byuzuye.NAD ibanziriza NAD, nka nicotinamide riboside (NR) na nicotinamide mononucleotide (NMN), ihinduka NAD mumubiri.Nyamara, inzira yo guhinduka irashobora kuba ingorabahizi, kandi ubushobozi bwumubiri bwo kwinjiza no gukoresha ibyo bibanziriza birashobora gutandukana.
Ibindi bintu, nk'imyaka, imihangayiko, imiti imwe n'imwe, n'ubuzima butandukanye burashobora no kugira ingaruka kurwego rwa NAD.Usibye rero uruhare runini mukubungabunga urwego rwa NAD binyuze mumirire myiza, nibindi bintu byubuzima nabyo bigomba kwitabwaho.Ubushakashatsi bwerekanye ko imyitozo isanzwe ishobora kongera urwego rwa NAD mu ngingo zitandukanye no mu ngingo zitandukanye, bikagira uruhare mu gusaza neza.Gusinzira bihagije no gucunga urwego rwimyitwarire nabyo ni ingenzi kubikorwa byiza bya NAD nubuzima muri rusange.
Byongeye kandi, kubantu bamwe barya ibikomoka ku bimera cyangwa abafite imirire mibi, hashobora gutekerezwa inyongeramusaruro za NAD, zishobora gufasha abantu kubona umubiri muzima no gutinda gusaza.
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: Kanama-31-2023
