Izindlela Ezingu-10 Zemvelo Zokukhuphula Amazinga Akho E-Glutathione

-Delile

• 1.Dla Ukudla Okunothe NgeSulfure
• 2. Khulisa Ukudla Kwakho Vitamin C
• 3. Faka i-Selenium-Rich Foods ekudleni kwakho
• 4. Yidla Ukudla Okunothile Ngokwemvelo eGlutathione
• 5. Supplement With Whey Amaphrotheni
• 6. Cabanga Ngobisi Lobisi
• 7. Zama i-Turmeric Extract
• 8. Lala ngokwanele
• Ukuzivocavoca Njalo
• 10. Gwema Ukuphuza Utshwala Kakhulu
• Okusemqoka

I-Glutathione ingenye yama-antioxidants abaluleke kakhulu futhi anamandla omzimba. Ama-antioxidants yizinto ezinciphisa ukucindezeleka kwe-oxidative ngokulwa nama-radicals wamahhala emzimbeni.

Ngenkathi ama-antioxidants amaningi etholakala ekudleni okudlayo, i-glutathione ikhiqizwa ngumzimba wakho. Ngokuyinhloko yakhiwa ama-amino acid amathathu: i-glutamine, i-glycine ne-cysteine ​​().

Kunezizathu eziningi zokuthi kungani izinga lomzimba wakho we-glutathione lingancipha, kufaka phakathi ukudla okungekuhle, izifo ezingalapheki, ukutheleleka nokucindezeleka okungapheli.

IGlutathione yaziwa nangokuthi yehle ngobudala ().

Ukugcina amazinga anele ale antioxidant kubaluleke ngendlela emangalisayo. Ngezansi kunezindlela eziyi-10 ezinhle kakhulu zokwandisa amazinga akho e-glutathione ngokwemvelo.

1.Dla Ukudla Okunothe NgeSulfure

Isalfure iyimbiwa ebalulekile ebakhona ngokwemvelo kokunye ukudla kwezitshalo namaprotheni.

Kuyadingeka ekwakhiweni nasekusebenzeni kwamaprotheni abalulekile nama-enzyme emzimbeni. Ngokuphawulekayo, isulfure iyadingeka ekuhlanganisweni kwe-glutathione ().

Isibabule sitholakala kuma-amino acid amabili ekudleni: i-methionine ne-cysteine. Ngokuyinhloko itholakala kumaprotheni okudla, njengenyama yenkomo, inhlanzi nezinkukhu.

Kodwa-ke, kukhona nemithombo yemifino yesibabule, njengemifino ye-cruciferous efana ne-broccoli, amahlumela aseBrussels, ukholifulawa, i-kale, i-watercress nemifino yesinaphi.

Izifundo eziningi zabantu nezilwane zithole ukuthi ukudla imifino enesibabule kunganciphisa ukucindezeleka kwe-oxidative ngokwandisa amazinga e-glutathione (,,).

Imifino ye-Allium, kufaka phakathi u-garlic, ama-shallots no-anyanisi, nayo inyusa amazinga e-glutathione - mhlawumbe ngenxa yamakhemikhali awo aqukethe isulfure (,).

Isibabule sibalulekile ekukhiqizeni i-glutathione. Ngakho-ke, qiniseka ukuthi udla amaprotheni acebile anesibabule njengenyama yenkomo, inhlanzi nezinkukhu, kanye nemifino ye-allium ne-cruciferous.

2. Khulisa Ukudla Kwakho Vitamin C

UVitamin C uvithamini oncibilika emanzini otholakala ezinhlotsheni ezahlukahlukene zokudla, ikakhulukazi izithelo nemifino.

Amajikijolo, izithelo ezisawolintshi, upopo, ama-kiwis nopelepele konke kuyizibonelo zokudla okunothe ku-vitamin C.

Le vithamini inemisebenzi eminingi, kufaka phakathi ukusebenza njenge-antioxidant ukuvikela amaseli emonakalweni we-oxidative. Iphinde igcine ukunikezwa komzimba kwamanye ama-antioxidants, kufaka phakathi i-glutathione.

Abaphenyi bathole ukuthi uvithamini C ungasiza ukukhuphula amazinga e-glutathione ngokuhlasela ama-radicals amahhala kuqala, ngaleyo ndlela kugweme i-glutathione.

Baphinde bathola ukuthi uvithamini C usiza ukwenza kabusha i-glutathione ngokuguqula i-glutathione ene-oxidized ibuyele esimweni sayo esisebenzayo ().

Eqinisweni, abacwaningi bathole ukuthi ukuthatha izengezo zikavithamini C kukhuphule amazinga e-glutathione kumaseli amhlophe egazi kubantu abadala abaphilile.

Kwesinye isifundo, abantu abadala bathathe u-500-1,000 mg kavithamini C nsuku zonke amasonto ayi-13, okuholele ekukhuleni kwe-18% ye-glutathione kumaseli amhlophe egazi ().

Olunye ucwaningo lukhombisile ukuthi ukuthatha ama-500 mg we-vitamin C supplements ngosuku kukhulisa i-glutathione kumaseli abomvu egazi ngo-47% ().

Kodwa-ke, lezi zifundo zazibandakanya izengezo zikavithamini C. Njengoba kunikezwe ukuthi izithasiselo yizinhlobo ze-vitamin egxilile, akucaci ukuthi ukudla kungaba nomphumela ofanayo.

Ucwaningo olwengeziwe luyadingeka ukuthola ukuthi ungawanyusa yini amazinga e-glutathione ngokudla ukudla okuqukethe uvithamini C.

UVitamin C ubamba iqhaza elibalulekile ekugcineni amazinga e-glutathione. Ngalesi sizathu, ukuthatha izengezo zikavithamini C kungasiza ukukhuphula amazinga e-glutathione emzimbeni wakho.

3. Faka i-Selenium-Rich Foods ekudleni kwakho

I-Selenium iyimbiwa ebalulekile kanye ne-cofactor ye-glutathione, okusho ukuthi yinto edingekayo yomsebenzi we-glutathione.

Eminye imithombo emihle kakhulu ye-selenium yinkomo, inkukhu, inhlanzi, inyama yomzimba, i-cottage shizi, ilayisi elinsundu namantongomane aseBrazil.

Ngokwandisa ukungena kwakho kwe-selenium, ungasiza ukugcina noma ukwandisa ukunikezwa komzimba wakho kwe-glutathione.

I-Recommended Dietary Allowance (RDA) ye-selenium yabantu abadala ingama-55 mcg. Lokhu kusekelwe enanini elidingekayo ukukhulisa ukukhiqizwa kwe-glutathione peroxidase ().

Ucwaningo oluthile luphenye imiphumela yezithako ze-selenium kubantu abadala abangama-45 abanesifo esingapheliyo sezinso. Bonke bathola ama-mcg angama-200 we-selenium nsuku zonke izinyanga ezintathu.

Kuyathakazelisa ukuthi wonke amazinga abo e-glutathione peroxidase akhule kakhulu ().

Olunye ucwaningo lukhombisile ukuthi ukuthatha izithako ze-selenium kukhuphule amazinga e-glutathione peroxidase ezigulini ezikwi-hemodialysis ().

Futhi, lezi zifundo ezingenhla zazibandakanya izithasiselo, kunokudla okune-selenium.

Ngokwengeziwe, kubalulekile ukuthi uqaphele ukuthi izinga lokudla eliphezulu elibekezelelekayo (i-UL) lisethwe ku-400 mcg ngosuku. Ngenxa yobuthi obukhona, qiniseka ukuthi uxoxa ngezithako ze-selenium nomthamo nomhlinzeki wakho wezokunakekelwa kwempilo.

Kubantu abadala abaningi abaphilile, ukudla ukudla okunomsoco nokudla okune-selenium kuzoqinisekisa amazinga afanele we-selenium - futhi-ke, amazinga e-glutathione anempilo.

I-Selenium iyi-cofactor yokukhiqiza i-glutathione. Izinhlanzi, inyama yezitho, namantongomane aseBrazil konke ukudla okunothe nge-selenium okungasiza ukukhuphula amazinga akho ngokwemvelo.

4. Yidla Ukudla Okunothile Ngokwemvelo eGlutathione

Umzimba womuntu ukhiqiza i-glutathione, kepha kukhona nemithombo yokudla. Isipinashi, ukwatapheya, isilimo esinengono emnandi edliwayo kanye ne-okra ngeminye yemithombo yokudla ecebe kakhulu ().

Kodwa-ke, i-glutathione yokudla ayingeniswa kahle ngumzimba womuntu. Ngokwengeziwe, izimo zokupheka nokugcina zinganciphisa inani le-glutathione etholakala ekudleni.

Yize kunomthelela ophansi emazingeni akhulayo e-glutathione, ukudla okunothe nge-glutathione kungasiza ekwehliseni ukucindezeleka kwe-oxidative.

Isibonelo, ucwaningo olungavivinywanga lukhombise ukuthi abantu abadle ukudla okunothe kakhulu kwe-glutathione babenobungozi obuncane bokuba nomdlavuza womlomo ().

Ekugcineni, ucwaningo oluqhubekayo ludingeka ukuqonda ngokuphelele umphumela wokudla okunothe kwe-glutathione ekucindezelekeni kwe-oxidative nakumazinga we-glutathione.

I-glutathione yokudla ayingeniswa ngokuphelele ngumzimba. Kodwa-ke, kufaka phakathi ukudla ngokwemvelo okuphezulu kwi-glutathione, njengama-avocado, isipinashi, ne-okra, kungasiza ukunciphisa ukucindezeleka kwe-oxidative.

5. Supplement With Whey Amaphrotheni

Ukukhiqizwa komzimba wakho kwe-glutathione kuncike kuma-amino acid athile.

I-amino acid ebizwa nge-cysteine ​​iyi-amino acid ebaluleke kakhulu ebandakanyeka ekuhlanganisweni kwe-glutathione.

Ukudla okunothe ku-cysteine, okufana ne-whey protein, kungakhuphula ukunikezwa kwakho kwe-glutathione ().

Eqinisweni, ucwaningo lusisekela ngokuqinile lesi simangalo, njengoba izifundo eziningi zithole ukuthi iprotheni ye-whey ingakhuphula amazinga e-glutathione, ngakho-ke, inciphise ukucindezeleka kwe-oxidative (,,,).

Amaprotheni we-Whey ungumthombo omuhle we-cysteine, osiza ukugcina ukukhiqizwa okwanele kwe-glutathione. Ngakho-ke, i-whey protein ingasiza ukukhuphula amazinga akho.

6. Cabanga Ngobisi Lobisi

Izengezo zobisi lwameja ngenye indlela yokukhulisa amazinga e-glutathione ngokwemvelo.

Lesi sithasiselo semithi sikhishwa esitshalweni sobisi lwamakhakhasi, esaziwa njenge Silybum marianum.

Inkunzimalanga yobisi inezinhlanganisela ezintathu ezisebenzayo, ezaziwa ngokuthi yi-silymarin. I-Silymarin itholakala ekugxileni okuphezulu ekukhipheni ubisi lwameva futhi yaziwa kakhulu ngezindawo zayo zokulwa ne-antioxidant ().

Ngaphezu kwalokho, i-silymarin ikhonjisiwe ukuthi ikhulisa amazinga e-glutathione futhi ivimbele ukuncipha kuzo zombili izifundo ze-test-tube ne-rodent (,).

Abaphenyi bakholelwa ukuthi i-silymarin iyakwazi ukugcina amazinga e-glutathione ngokuvimbela ukulimala kweseli ().

Isithako esisebenzayo ekukhipheni ubisi lwameva sibizwa nge-silymarin. Izengezo zomunga zobisi zingadala ukwanda kwamazinga e-glutathione, okungenzeka ukuthi kubangelwa yi-silymarin.

7. Zama i-Turmeric Extract

I-Turmeric iyikhambi elinombala ophuzi osawolintshi kanye nesinongo esidumile cuisine yaseNdiya.

Leli khambi belisetshenziswa ngokwezokwelapha eNdiya kusukela ezikhathini zasendulo. Izici zokwelapha ze-turmeric kungenzeka zixhunyaniswe nengxenye yayo eyinhloko, i-curcumin ().

Okuqukethwe kwe-curcumin kugxile kakhulu efomini lokukhipha le-turmeric, uma kuqhathaniswa nesinongo.

Izifundo eziningi zezilwane kanye ne-test-tube zikhombisile ukuthi ukukhishwa kwe-turmeric ne-curcumin kunamandla okwandisa amazinga e-glutathione (,,,).

Abaphenyi baphetha ngokuthi i-curcumin etholakala ku-turmeric ingasiza ekubuyiseleni amazinga anele e-glutathione futhi ithuthukise umsebenzi wama-enzyme e-glutathione.

Ukuzwa ukwanda kwamazinga e-glutathione, uzodinga ukuthatha ukukhishwa kwe-turmeric, ngoba kungaba nzima kakhulu ukusebenzisa amazinga afanayo e-curcumin ngesiqholo se-turmeric.

ICurcumin, isithako esibalulekile ku-turmeric, ingakhuphula amazinga e-glutathione. Yize ukunambitha ukudla kwakho nge-turmeric kungaba mnandi, udinga izinhlobo ezigxile kakhulu ze-curcumin ezitholakala ku-turmeric extract ukukhuphula amazinga akho.

8. Lala ngokwanele

Ukuphumula okuhle ebusuku kubalulekile empilweni yonke. Kuyathakazelisa ukuthi ukungalali isikhathi eside kungadala ukucindezeleka okwenziwe nge-oxidative kanye nokungalingani kwamahomoni ().

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi ukuntuleka kokulala okungapheli kunganciphisa amazinga e-glutathione.

Isibonelo, ucwaningo olulinganisa amazinga e-glutathione kubantu abangama-30 abanempilo nabantu abangama-30 abanokuqwasha bathola ukuthi umsebenzi we-glutathione peroxidase ubuphansi kakhulu kulabo abanesifo sokuqwasha ().

Izifundo eziningi zezilwane zikhombisile nokuthi ukuncishwa ubuthongo kubanga ukwehla kwamazinga e-glutathione (,,).

Ngakho-ke, ukwenza isiqiniseko sokuthi uthola ukulala okuhle, okubuyisayo ubusuku ngabunye kungasiza ekugcineni noma ukukhuphula amazinga akho ale antioxidant.

Ukuntuleka kokulala okungapheli kungadala ukwehla kwamazinga e-glutathione. Ngakolunye uhlangothi, ukulala ngokwanele njalo kungasiza ukukhulisa noma ukugcina amazinga akho.

Ukuzivocavoca Njalo

Ukuvivinya umzimba njalo kuye kwanconywa odokotela nabahlinzeki bezempilo. Akumangalisi ukuthi ukuzivocavoca kuhle empilweni yakho yomzimba nengokwengqondo.

Ucwaningo lwakamuva lukhombisa ukuthi ukuzivocavoca umzimba nakho kuyasiza ekugcineni noma ekukhuphuleni amazinga e-antioxidant, ikakhulukazi i-glutathione.

Ukuqedela ukuhlanganiswa kokuqeqeshwa kwesisindo se-cardio nokujikeleza kukhulisa i-glutathione kakhulu, uma kuqhathaniswa nokuqedela i-cardio noma ukuqeqeshwa kwesisindo kukodwa ().

Kodwa-ke, abagijimi abadlula ngokweqile ngaphandle kokugcina ukudla okwanele nokuphumula bangaba sengozini yokwehla komkhiqizo we-glutathione ().

Ngakho-ke, qiniseka ukufaka umsebenzi womzimba enkambisweni yakho ejwayelekile ngendlela ehamba kancane futhi enengqondo.

Ukuvivinya umzimba njalo, ikakhulukazi i-cardio nokuqeqeshwa kwesisindo, kungasiza ukukhuphula amazinga e-glutathione. Kodwa-ke, ukusebenzisa ngokweqile ngaphandle kokudla okunomsoco nokuphumula okufanele kungaqeda amazinga akho.

10. Gwema Ukuphuza Utshwala Kakhulu

Akumangalisi ukuthi imiphumela eminingi emibi yezempilo ihlotshaniswa nokuphuza ngokweqile nokuphuza ngokweqile.

Ukuphuza ngokweqile kuvame ukuhlotshaniswa nezifo ezinjenge-cirrhosis yesibindi, ukulimala kwengqondo kanye ne-pancreatitis.

Yize kungaziwa kangako, ukulimala kwamaphaphu kubuye kube nomphumela omubi wokuba umlutha wotshwala. Lokhu kungenzeka kuhlobene nokuncipha kwamazinga e-glutathione emaphashini.

Imizila yomoya emincane yamaphaphu idinga ukuthi i-glutathione isebenze kahle. Eqinisweni, amaphaphu aphilile anezikhathi eziphindwe ka-1 000 ngaphezulu kwe-glutathione kunezinye izitho zomzimba ().

Ukuqedwa kwe-glutathione emaphashini otshwala kungenzeka kakhulu ngenxa yengcindezi ye-oxidative ebangelwa ukusetshenziswa kotshwala okungamahlalakhona ().

Ucwaningo lukhombe ukwehla okungama-80-90% emazingeni e-lung glutathione kulabo abadla njalo utshwala obuningi ().

Ngakho-ke, ukukhawulela ukuphuza kwakho utshwala kungakusiza ukuthi ugcine amazinga e-glutathione enempilo.

Ukuphuza ngokweqile kunciphisa amazinga e-glutathione kuwo wonke umzimba, ikakhulukazi emaphashini. Abantu abadla njalo utshwala obuningi bangancipha ngama-80-90% kwi-lung glutathione.

Okusemqoka

I-Glutathione iyi-antioxidant ebalulekile eyenziwe ngokuyinhloko ngumzimba, kodwa futhi iyatholakala kwimithombo yokudla.

Ngeshwa, amazinga akho ale antioxidant angancipha ngenxa yezici eziningi, njengokuguga, ukudla okungenampilo kanye nokuhlala phansi.

Ngenhlanhla, ungagcina amazinga afanele e-glutathione ngokwandisa ukuzivocavoca umzimba, ugweme ukuphuza utshwala obuningi, ukulala ngokwanele nokudla ukudla okunomsoco.

Ukuthatha ubisi lwameva, ama-turmeric noma ama-whey protein supplements nakho kungasiza ukukhuphula amazinga akho.

Ekupheleni kosuku, kunezindlela eziningi ezilula nezemvelo ongakhuphula ngazo amazinga akho ale antioxidant ebalulekile futhi anamandla.