I-Molecule Yokuthuthukisa Amandla Odinga Ukwazi Ngayo

-Delile

• Yidla i-guac eningi.
• Vikela futhi uvikele.
• Thola i-Workout yin ne-yang yakho.
• Yenza ukuhlolwa kokuhlolwa.
• Buyekeza kwe-

Ukushayela okuningi, imetabolism ephakeme, nokusebenza okungcono ejimini-konke lokhu kungaba okwakho, ngenxa yento engaziwa kangako kumaseli akho, imibukiso yocwaningo ebabazekayo. Ibizwa ngokuthi i-nicotinamide adenine dinucleotide (NAD), "ingenye yezinto ezibaluleke kakhulu emzimbeni womuntu ukuze uthole amandla," kusho u-Anthony A. Sauve, Ph.D., uprofesa ohlangene wesayensi yemithi e-Weill Cornell Medicine. "I-NAD isiza izinhlelo zethu ukusebenzisa ukudla nokuzivocavoca amandla nokuqina." (Ukukhulisa amazinga omzimba wakho we-nitric oxide nakho kungasiza ekukhuliseni amandla akho.)

Nakuba ukukhiqizwa kwakho kwe-NAD kwehla ngokwemvelo njalo ngonyaka-umzimba ukhiqiza amaphesenti angu-20 ngaphansi kweminyaka engu-40 kunalokho owawukwenza lapho usemusha kanye nama-20s, u-Sauve uthi-kukhona amasu ahlosiwe ukukusiza ukwandisa amazinga akho we-molecule. Qhubeka ufunde ngezindlela eziphumelela kakhulu zokuzishayela-futhi ukhulise amandla akho, ukukhuthazela kwakho, ukuqina kwakho nempilo yakho.

Yidla i-guac eningi.

Umzimba wakho uguqula i-vitamin B3, i-a.k.a. niacin, ibe yi-NAD, ngakho-ke udinga ukugcina amazinga akho alesi sakhamzimba engashintshi. Enye indlela esemqoka yokwenza lokho: Buka ukuphuza kwakho amafutha. "Ucwaningo lukhombisa ukuthi ukudla okunamafutha amaningi kuvimbela amandla omzimba okuguqula i-B3 ibe yi-NAD, okwenza amazinga ehle ngokuhamba kwesikhathi," kusho uSauve. Lwela ukuthola okungaphezu kwamaphesenti angama-35 wekhalori yakho yansuku zonke evela kumafutha-lokho ngamagremu angama-78 ekudleni okungama-khalori angama-2,000. Gxila emithonjeni enempilo yamafutha angagcotshwanga, njengama-avokhado nenhlanzi. (Lawa ma-tacos wezinhlanzi angumuthi ophindwe kabili.)

Vikela futhi uvikele.

"Ucwaningo lukhombisile ukuthi ukuthola ilanga eliningi kunganciphisa izitolo zakho zesikhumba ze-NAD," kusho uSauve. Lokho kungenxa yokuthi umzimba uwusebenzisela ukulungisa amaseli alinyazwe yimisebe ye-UV-uma weqa isivikelo selanga njalo noma ugcwala imisebe amahora, amazinga akho e-NAD azocwila. Ukuze uvimbele lokhu, sebenzisa (futhi ufake isicelo kabusha) esikhunjeni esisobala unyaka wonke futhi gqoka izibuko zelanga ezivimbela i-UV noma nini uma uphuma ngaphandle, kusho u-Sauve.

Thola i-Workout yin ne-yang yakho.

Ukuphakamisa isisindo kanye ne-HIIT zombili zibalulekile ukukhulisa ukukhiqizwa kwe-NAD. "Ukuzivocavoca kuphoqa imisipha ukuthi iqinise futhi ikhiqize i-mitochondria eyengeziwe, ama-molecule anikeza amangqamuzana akho amandla, futhi kukhulisa amazinga e-NAD," kusho uSauve. Ukuzivocavoca umzimba kusiza umzimba wakho ukuthi ususe i-mitochondria endala noma eyonakele futhi, okwenza imisipha yakho ibe nempilo futhi isabele kakhulu ekusebenziseni umzimba. I-combo yamandla ne-HIIT isebenza kakhulu ekukhuliseni umsebenzi we-mitochondrial, ucwaningo lukhombisa: Yenza izinsuku ezintathu kuya kwezine ze-HIIT nezinsuku ezimbili zokuqeqeshwa kwamandla ngesonto. (Okuhlobene: Ingabe Ukuqeqesha Amandla Kanye Ngeviki Ngempela Kwenza Noma Yini Ngomzimba Wakho?)

Yenza ukuhlolwa kokuhlolwa.

Uhlobo olusanda kutholakala lukavithamini B3 olubizwa ngokuthi i-nicotinamide riboside (NR) nalo lungaqhuma i-NAD. Indlela engcono kakhulu yokuyithola ngokusebenzisa isengezo. Kodwa uJosh Mitteldorf, Ph.D., umbhali wencwadi ethi Cracking the Aging Code, uthi akucaci ukuthi wonke umuntu udinga ukuphendukela kumaphilisi yini. Uphakamisa ukuthi uzame isithasiselo se-NR amasonto amabili, bese usiyeka amasonto amabili bese uphinda umjikelezo futhi. Uma ubona ukuphakama kwamandla, ukusebenza kokuzivocavoca, noma inhlalakahle evamile ngenkathi uthatha amaphilisi, qhubeka. Uma kungenjalo, yeqe futhi unamathele kwamanye amasu lapha.

Buyekeza kwe-