Njira 10 Zachilengedwe Zomwe Mungakulitsire Magulu Anu a Glutathione

Zamkati

• 1. Idyani Zakudya Zambiri Za Sulfa
• 2. Wonjezerani Kudya kwanu kwa Vitamini C
• 3. Onjezerani Zakudya Zosiyanasiyana za Selenium pa Zakudya Zanu
• 4. Idyani Zakudya Mwachilengedwe Zolemera ku Glutathione
• 5. Zowonjezerapo Ndi Mapuloteni A Whey
• 6. Talingalirani za Mkaka Waminga
• 7. Yesani Kutulutsa kwa Turmeric
• 8. Gonani Mokwanira
• 9. Chitani Zolimbitsa Thupi Nthawi Zonse
• 10. Pewani Kumwa Mowa Mopitirira Muyeso
• Mfundo Yofunika Kwambiri

Glutathione ndi imodzi mwamphamvu kwambiri komanso yamphamvu kwambiri m'thupi. Ma antioxidants ndi zinthu zomwe zimachepetsa kupsinjika kwa okosijeni polimbana ndi zopitilira muyeso mthupi.

Ngakhale ma antioxidants ambiri amapezeka muzakudya zomwe mumadya, glutathione amapangidwa ndi thupi lanu. Amapangidwa ndi ma amino acid atatu: glutamine, glycine ndi cysteine ​​().

Pali zifukwa zingapo zomwe kuchuluka kwa thupi la glutathione kumatha kuchepa, kuphatikizapo zakudya zopanda thanzi, matenda osachiritsika, matenda opatsirana komanso kupsinjika kosalekeza.

Glutathione imadziwikanso kuti imachepa ndi zaka ().

Kukhala ndi milingo yokwanira ya antioxidant iyi ndikofunikira kwambiri. M'munsimu muli njira 10 zabwino zokulitsira milingo ya glutathione mwachilengedwe.

1. Idyani Zakudya Zambiri Za Sulfa

Sulfa ndi mchere wofunikira womwe umapezeka mwachilengedwe muzomera zina ndi zomanga thupi.

Zimafunikira kapangidwe ndi ntchito ya mapuloteni ofunikira ndi michere mthupi. Makamaka, sulfure imafunikira pakuphatikizira kwa glutathione ().

Sulfure imapezeka mu ma amino acid awiri mu chakudya: methionine ndi cysteine. Amachokera makamaka ku mapuloteni azakudya, monga ng'ombe, nsomba ndi nkhuku.

Komabe, palinso magwero ena a sulfa, monga masamba a cruciferous monga broccoli, masamba a Brussels, kolifulawa, kale, watercress ndi masamba a mpiru.

Kafukufuku angapo wa anthu ndi nyama apeza kuti kudya masamba omwe ali ndi sulufule kumachepetsa kupsinjika kwa oxidative powonjezera kuchuluka kwa glutathione (,,).

Masamba a Allium, kuphatikiza adyo, shallots ndi anyezi, amalimbikitsanso milingo ya glutathione - mwina chifukwa cha mankhwala omwe amakhala ndi sulfa (,).

Sulufule ndikofunikira popanga glutathione. Chifukwa chake, onetsetsani kuti mukudya mapuloteni okhala ndi sulfure monga ng'ombe, nsomba ndi nkhuku, komanso masamba a allium ndi cruciferous.

2. Wonjezerani Kudya kwanu kwa Vitamini C

Vitamini C ndi mavitamini osungunuka madzi omwe amapezeka muzakudya zosiyanasiyana, makamaka zipatso ndi ndiwo zamasamba.

Strawberries, zipatso za citrus, mapapaya, ma kiwis ndi tsabola zonse ndi zitsanzo za zakudya zokhala ndi vitamini C.

Vitamini uyu ali ndi ntchito zambiri, kuphatikiza kugwira ntchito ngati antioxidant kuteteza ma cell kuti asawonongeke ndi oxidative. Imasunganso kupezeka kwa thupi kwa ma antioxidants ena, kuphatikiza glutathione.

Ofufuza apeza kuti vitamini C itha kuthandizira kukulitsa kuchuluka kwa glutathione poyambitsa zida zopitilira muyeso poyamba, potero kupulumutsa glutathione.

Anapezanso kuti vitamini C imathandizira kubwezeretsa glutathione potembenuza glutathione wokhala ndi oxidized kubwerera ku mawonekedwe ake ().

M'malo mwake, ofufuza apeza kuti kumwa mavitamini C kumawonjezera kuchuluka kwa glutathione m'maselo oyera m'magazi achikulire athanzi.

Pakafukufuku wina, akulu adatenga 500-1,000 mg wa vitamini C tsiku lililonse kwa masabata 13, zomwe zidapangitsa kuti 18% ya glutathione m'maselo oyera amwazi ().

Kafukufuku wina adawonetsa kuti kutenga 500 mg wa mavitamini C owonjezera patsiku kumawonjezera glutathione m'maselo ofiira amwazi ndi 47% ().

Komabe, maphunzirowa anali okhudzana ndi zowonjezera mavitamini C. Popeza kuti zowonjezerazo ndizowonjezera mavitamini, sizikudziwika ngati zakudya zingakhale ndi zotsatira zomwezo.

Kafufuzidwe kena kofunikira kuti mudziwe ngati mungawonjezere milingo ya glutathione mwa kudya zakudya zomwe zili ndi vitamini C.

Vitamini C amatenga gawo lofunikira pakusungabe kuchuluka kwa glutathione. Pachifukwa ichi, kumwa mavitamini C kumathandizira kukulitsa kuchuluka kwa glutathione mthupi lanu.

3. Onjezerani Zakudya Zosiyanasiyana za Selenium pa Zakudya Zanu

Selenium ndi mchere wofunikira komanso glutathione cofactor, kutanthauza kuti ndichinthu chofunikira pantchito ya glutathione.

Zina mwazinthu zabwino kwambiri za selenium ndi ng'ombe, nkhuku, nsomba, nyama zamagulu, kanyumba tchizi, mpunga wabulauni ndi mtedza waku Brazil.

Mwa kuwonjezera kudya kwanu kwa selenium, mutha kuthandizira kukulitsa kapena kuwonjezera thupi lanu la glutathione.

The Recommended Dietary Allowance (RDA) ya selenium kwa akulu ndi 55 mcg. Izi zimadalira kuchuluka komwe kumafunikira kukulitsa kupanga glutathione peroxidase ().

Kafukufuku wina adasanthula zovuta za selenium zowonjezera mwa akulu 45 omwe ali ndi matenda a impso. Onsewa adalandira 200 mcg ya selenium tsiku lililonse kwa miyezi itatu.

Chosangalatsa ndichakuti, magulu awo onse a glutathione peroxidase adakula kwambiri ().

Kafukufuku wina adawonetsa kuti kumwa selenium supplements kumawonjezera milingo ya glutathione peroxidase mwa odwala omwe ali ndi hemodialysis ().

Apanso, maphunziro omwe ali pamwambapa amaphatikiza zowonjezera, m'malo mwazakudya zaku selenium.

Kuonjezerapo, nkofunika kuzindikira kuti mlingo wololera wololera wambiri (UL) umayikidwa pa 400 mcg patsiku. Chifukwa cha kuwopsa kwa poizoni, onetsetsani kuti mukukambirana za selenium zowonjezerako ndi kuchuluka kwa omwe akukuthandizani.

Kwa achikulire omwe ali ndi thanzi labwino, kudya zakudya zopatsa thanzi ndi zakudya za selenium kumaonetsetsa kuti selenium ndiyokwanira - chifukwa chake, magulu a glutathione athanzi.

Selenium ndi wothandizira kupanga glutathione. Nsomba, nyama zamagulu, ndi mtedza waku Brazil ndi zakudya zonse za selenium zomwe zingakuthandizeni kukulitsa magawo anu mwachilengedwe.

4. Idyani Zakudya Mwachilengedwe Zolemera ku Glutathione

Thupi la munthu limatulutsa glutathione, koma palinso magwero azakudya. Sipinachi, mapeyala, katsitsumzukwa ndi okra ndi ena mwazinthu zabwino kwambiri pazakudya ().

Komabe, zakudya za glutathione sizimalowetsedwa bwino ndi thupi la munthu. Kuphatikiza apo, kuphika ndi kusunga zinthu kumatha kuchepetsa kuchuluka kwa glutathione komwe kumapezeka mchakudya.

Ngakhale zili ndi vuto lochepa pakuchulukitsa kwa glutathione, zakudya zolemera za glutathione zitha kuthandiza kuchepetsa kupsinjika kwa oxidative.

Mwachitsanzo, kafukufuku wosachita zoyeserera adawonetsa kuti anthu omwe amadya zakudya zolemera kwambiri za glutathione anali pachiwopsezo chochepa chokhala ndi khansa yapakamwa ().

Pomaliza, kafukufuku wowonjezera akuyenera kuti amvetsetse momwe zimakhudzira zakudya zolemera za glutathione pamavuto a oxidative komanso milingo ya glutathione.

Zakudya za glutathione sizimalowetsedwa mokwanira ndi thupi. Komabe, kuphatikiza zakudya mwachilengedwe zokhala ndi glutathione, monga ma avocado, sipinachi, ndi okra, zitha kuthandiza kuchepetsa kupsinjika kwa oxidative.

5. Zowonjezerapo Ndi Mapuloteni A Whey

Kupanga kwa thupi lanu la glutathione kumadalira amino acid ena.

Amino acid wotchedwa cysteine ​​ndi amino acid wofunikira kwambiri womwe umakhudzidwa ndi kaphatikizidwe ka glutathione.

Zakudya zokhala ndi cysteine, monga whey protein, zitha kukulitsa kuchuluka kwanu kwa glutathione ().

M'malo mwake, kafukufuku amathandizira kwambiri izi, monga kafukufuku wambiri apeza kuti ma protein a Whey amatha kuchuluka kwa glutathione, motero, amachepetsa kupsinjika kwa okosijeni (,,,).

Mapuloteni a Whey ndi gwero labwino la cysteine, lomwe limathandizira kukhala ndi glutathione wokwanira. Chifukwa chake, mapuloteni a whey atha kukuthandizani kukulitsa magawo anu.

6. Talingalirani za Mkaka Waminga

Zakudya zaminga zamkaka ndi njira ina yolimbikitsira milingo ya glutathione mwachilengedwe.

Chowonjezerachi chazitsamba chimachokera ku chomera chaminga cha mkaka, chotchedwa Silybum marianum.

Minga yaminga imakhala ndi zinthu zitatu zomwe zimagwira ntchito, zomwe zimadziwika kuti silymarin. Silymarin amapezeka mumikaka yambiri yamkaka ndipo amadziwika kuti antioxidant ().

Kuphatikiza apo, silymarin adawonetsedwa kuti amachulukitsa kuchuluka kwa glutathione ndikupewa kuchepa kwamaphunziro a test-tube ndi rodent (,).

Ofufuzawo amakhulupirira kuti silymarin amatha kusunga milingo ya glutathione poletsa kuwonongeka kwama cell ().

Chogwiritsira ntchito mu mkaka nthula amatchedwa silymarin. Zakudya zaminga zamkaka zimatha kuyambitsa kuchuluka kwa glutathione, mwina chifukwa cha silymarin.

7. Yesani Kutulutsa kwa Turmeric

Turmeric ndi zitsamba zachikasu-lalanje komanso zonunkhira zodziwika bwino zaku India.

Zitsamba zakhala zikugwiritsidwa ntchito ngati mankhwala ku India kuyambira nthawi zakale. Mankhwala a turmeric mwina amalumikizidwa ndi chigawo chake chachikulu, curcumin ().

Zomwe curcumin imakhudzidwa kwambiri ndimtundu wa turmeric, poyerekeza ndi zonunkhira.

Kafukufuku wambiri wazinyama ndi ma test-tube awonetsa kuti turmeric ndi curcumin yotulutsa imatha kukulitsa milingo ya glutathione (,,,).

Ofufuzawo akuti curcumin yopezeka mu turmeric itha kuthandiza pakubwezeretsa kuchuluka kwa glutathione ndikusintha magwiridwe antchito a michere ya glutathione.

Kuti muwonjezere kuchuluka kwa glutathione, muyenera kutenga turmeric, chifukwa zingakhale zovuta kwambiri kugwiritsa ntchito curcumin yofanana ndi zonunkhira zam'madzi.

Curcumin, chinthu chofunikira kwambiri mu turmeric, imatha kukulitsa kuchuluka kwa glutathione. Ngakhale kulawa chakudya chanu ndi turmeric kumatha kukhala kokoma, mumafunikira mitundu yambiri ya curcumin yomwe imapezeka mumtsuko wa turmeric kuti muwonjezere milingo yanu.

8. Gonani Mokwanira

Kupuma kokwanira usiku ndikofunikira kuti mukhale ndi thanzi labwino. Chosangalatsa ndichakuti, kusowa tulo kwa nthawi yayitali kumatha kubweretsa kupsinjika kwa oxidative komanso kusalinganizana kwamahomoni ().

Kuphatikiza apo, kafukufuku wasonyeza kuti kusowa tulo nthawi zonse kumachepetsa kuchuluka kwa glutathione.

Mwachitsanzo, kafukufuku woyeza kuchuluka kwa glutathione mwa anthu 30 athanzi komanso anthu 30 omwe ali ndi vuto la kugona anapeza kuti ntchito ya glutathione peroxidase inali yotsika kwambiri kwa iwo omwe ali ndi vuto la kugona ().

Kafukufuku wambiri wazinyama awonetsanso kuti kusowa tulo kumayambitsa kuchepa kwa milingo ya glutathione (,,).

Chifukwa chake, kuwonetsetsa kuti mukugona bwino, kugona mokwanira usiku uliwonse kumatha kuthandizira kukulitsa mphamvu yanu ya antioxidant iyi.

Kusagona mokwanira kumatha kubweretsa kuchepa kwa milingo ya glutathione. Komanso, kugona mokwanira pafupipafupi kumatha kukulitsa kapena kupititsa patsogolo magulu anu.

9. Chitani Zolimbitsa Thupi Nthawi Zonse

Kuchita masewera olimbitsa thupi kwanthawi zonse kwalimbikitsidwa ndi asing'anga komanso othandizira azaumoyo. Ndizosadabwitsa kuti kuchita masewera olimbitsa thupi ndikwabwino kwa thanzi lanu komanso thanzi lanu.

Kafukufuku waposachedwa akuwonetsa kuti kuchita masewera olimbitsa thupi kumathandizanso pakukweza kapena kuwonjezera kuchuluka kwa ma antioxidant, makamaka glutathione.

Kukwaniritsa kuphatikiza kwama Cardio ndi dera lolemera kumawonjezera glutathione kwambiri, poyerekeza ndi kumaliza masewera olimbitsa thupi kapena okha ().

Komabe, othamanga omwe amadzipanikiza osakhala ndi chakudya chokwanira komanso kupumula atha kukhala pachiwopsezo chotsika cha glutathione ().

Chifukwa chake, onetsetsani kuti mumaphatikizapo zolimbitsa thupi pang'onopang'ono komanso mwanzeru.

Kuchita masewera olimbitsa thupi pafupipafupi, makamaka ma cardio ndi masewera olimbitsa thupi, kungathandize kukulitsa kuchuluka kwa glutathione. Komabe, kuwonjeza mopitirira muyeso popanda chakudya chamagulu ndi kupumula koyenera kumatha kutsitsa magawo anu.

10. Pewani Kumwa Mowa Mopitirira Muyeso

Ndizosadabwitsa kuti zovuta zambiri zathanzi zimakhudzana ndi kumwa mopitirira muyeso komanso mowa kwambiri.

Kuledzera kumakonda kugwirizanitsidwa ndi matenda monga chiwindi cha chiwindi, kuwonongeka kwa ubongo ndi kapamba.

Ngakhale sizodziwika bwino, kuwonongeka kwamapapu kumayambitsanso vuto la uchidakwa. Izi mwina ndizokhudzana ndi kuchepa kwa milingo ya glutathione m'mapapu.

Mayendedwe ang'onoang'ono am'mapapu amafuna kuti glutathione igwire bwino ntchito. M'malo mwake, mapapu athanzi ali ndi glutathione yopitilira 1,000 kuposa ziwalo zina za thupi ().

Kutha kwa glutathione m'mapapu a zidakwa kumachitika chifukwa cha kupsinjika kwa oxidative komwe kumachitika chifukwa chomwa mowa mwauchidakwa ().

Kafukufuku wazindikira kuchepa kwa 80-90% m'mapapu a glutathione mwa iwo omwe amamwa mowa wambiri ().

Chifukwa chake, kuchepetsa kumwa kwanu kumatha kukuthandizani kuti mukhale ndi thanzi la glutathione.

Kuledzera kumachepetsa kuchuluka kwa glutathione mthupi lonse, makamaka m'mapapu. Anthu omwe amakonda kumwa mowa mopitirira muyeso amatha kutsika ndi 80-90% m'mapapu a glutathione.

Mfundo Yofunika Kwambiri

Glutathione ndi antioxidant yofunika kwambiri yomwe imapangidwa ndi thupi, komanso imapezekanso muzakudya.

Tsoka ilo, milingo yanu ya antioxidant iyi imatha kutha chifukwa cha zinthu zambiri, monga kukalamba, kudya moperewera komanso kukhala pansi.

Mwamwayi, mutha kukhala ndi milingo yoyenerera ya glutathione powonjezera kuchita masewera olimbitsa thupi, kupewa kumwa mowa mopitirira muyeso, kugona mokwanira komanso kudya chakudya choyenera.

Kutenga nthula yamkaka, turmeric kapena whey mapuloteni othandizira amathanso kuthandizira kukulitsa magawo anu.

Kumapeto kwa tsikuli, pali njira zambiri zosavuta komanso zachilengedwe zomwe mungakulitsire antioxidant iyi yofunika komanso yamphamvu.