Molecule Yolimbikitsa Mphamvu Muyenera Kudziwa

Zamkati

• Idyani guac yambiri.
• Tetezani ndi kuteteza.
• Pezani kulimbitsa thupi kwanu yin ndi yang.
• Chitani mayeso othamanga.
• Onaninso za

Kuyendetsa kwambiri, kagayidwe kachakudya, komanso kuchita bwino m'malo ochitira masewera olimbitsa thupi - zonsezi zitha kukhala zanu, chifukwa cha chinthu chomwe sichidziwika bwino m'maselo anu, kafukufuku wodabwitsa akuwonetsa. Wotchedwa nicotinamide adenine dinucleotide (NAD), "ndichimodzi mwazinthu zofunika kwambiri m'thupi la munthu kuti apeze mphamvu," akutero a Anthony A. Sauve, Ph.D., pulofesa wothandizirana naye pa zamankhwala ku Weill Cornell Medicine. "NAD imathandizira machitidwe athu kugwiritsa ntchito chakudya ndi masewera olimbitsa thupi kuti akhale ndi mphamvu komanso mphamvu." (Kuwonjezera kuchuluka kwa nitric oxide m'thupi lanu kungathandizenso kukulitsa mphamvu zanu.)

Ngakhale kuti kupanga kwanu kwa NAD kumachepa mwachibadwa chaka chilichonse-thupi limapanga 20 peresenti yochepa pa zaka 40 kusiyana ndi momwe munali achinyamata ndi 20s, Sauve akuti-pali njira zomwe zingakuthandizeni kuti muwonjezere kuchuluka kwa molekyulu. Pemphani njira zothandiza kwambiri zoziyimbira-ndikuthandizani kukhala ndi thanzi labwino, kupirira, kulimbitsa thupi, komanso thanzi.

Idyani guac yambiri.

Thupi lanu limatembenuza vitamini B3, aka niacin, kukhala NAD, chifukwa chake muyenera kuyika michere yanu. Njira imodzi yochitira izi: Yang'anani momwe mumadya mafuta. "Kafukufuku akuwonetsa kuti zakudya zopatsa mafuta ambiri zimalepheretsa thupi kutembenuza B3 kukhala NAD, zomwe zimapangitsa kuti milingo ichepe pakapita nthawi," akutero Sauve. Yesetsani kuti musapitirire 35 peresenti ya zopatsa mphamvu zanu zatsiku ndi tsiku kuchokera kumafuta - ndiwo magilamu 78 pazakudya zama calorie 2,000. Ganizirani kwambiri za zakudya zomwe zili ndi mafuta osatha, monga mapeyala ndi nsomba. (Ma tacos a nsombazi ndi owopsa kawiri.)

Tetezani ndi kuteteza.

"Kafukufuku wawonetsa kuti kukhala ndi dzuwa kwambiri kumatha kuwononga malo ogulitsira a NAD," akutero Sauve. Ndi chifukwa chakuti thupi limagwiritsa ntchito kukonza ma cell omwe awonongeka ndi kuwala kwa UV-ngati mumadumpha nthawi zonse zoteteza ku dzuwa kapena kuyatsa cheza kwa maola ambiri, milingo yanu ya NAD idzamira. Pofuna kupewa izi, ikani (ndikulembanso) zotchinga dzuwa pakhungu lowonekera chaka chonse ndikuvala magalasi otchinga UV mukamatuluka panja, Sauve akutero.

Pezani kulimbitsa thupi kwanu yin ndi yang.

Kukweza kunenepa ndi HIIT zonse ndizofunikira pakukulitsa kupanga kwa NAD. "Kulimbitsa thupi kumapangitsa kuti minofu ikhale yolimba komanso kupanga mitochondria yambiri, mamolekyu omwe amapatsa mphamvu maselo anu, komanso amawonjezera milingo ya NAD," akutero Sauve. Kuchita masewera olimbitsa thupi kumathandizira kuti thupi lanu lichotse mitochondria yakale kapena yowonongeka, zomwe zimapangitsa kuti minofu yanu ikhale yathanzi komanso yomvera pochita masewera olimbitsa thupi. Kuphatikiza kwamphamvu ndi HIIT kumathandiza kwambiri pakukulitsa ntchito ya mitochondrial, kafukufuku akuwonetsa: Chitani masiku atatu kapena anayi a HIIT ndi masiku awiri ophunzitsira mphamvu sabata. (Zogwirizana: Kodi Kuphunzitsa Mphamvu kamodzi pa Sabata Kodi Mumachita Chilichonse Thupi Lanu?)

Chitani mayeso othamanga.

Mtundu watsopano wa vitamini B3 wotchedwa nicotinamide riboside (NR) ukhozanso kugundana ndi NAD. Njira yabwino yopezera izo ndi kudzera mu chowonjezera. Koma Josh Mitteldorf, Ph.D., mlembi wa Cracking the Aging Code, akuti sizikudziwika ngati aliyense ayenera kutembenukira ku mapiritsi. Akuganiza zoyesera chowonjezera cha NR kwa milungu iwiri, kenako ndikuyiyika kwa milungu iwiri ndikubwereza kayendedwe kameneka. Ngati muwona kuti mphamvu zowonjezera, zolimbitsa thupi, kapena kukhala ndi thanzi labwino mukamamwa mapiritsi, pitirizani. Ngati sichoncho, lumphani ndikumamatira ndi njira zina pano.

Onaninso za