Spermidine, musanganiswa wechisikigo, yakagamuchira kutariswa kwakanyanya nekuda kwekugona kwayo kuitisa autophagy, iyo inogona kubatsira masero kubvisa mapuroteni anokuvadza uye marara emasero, nekudaro achikurudzira kuvandudzwa kwesero uye kuwedzera hutano hwese.Muchinyorwa chino Mugwaro redu rakazara re spermidine, ngatitarisei zvakanyanya kubatana pakati pe spermidine uye hutano hwedu pachedu!
Saka, chii chinonzi spermidine?Kubva pashoko rechiGiriki rekuti "sperma", zvinoreva mhodzi, spermidine inowanikwa zvakanyanya muzvirimwa zvakaita sesoya, pizi, howa uye zviyo.Inowanikwawo mumashizi akwegura akave nekuvirisa uye kuchembera izvo zvinoguma nemazinga epamusoro espermidine.
Spermidine inonzi aliphatic polyamine.Spermidine synthase (SPDS) inokonzera kuumbwa kwayo kubva ku putrescine.Iyo inotungamira yemamwe mapolyamines akadai sespermine uye ayo akarongeka isomer pyrospermine.
Senge polyamine inongoitika, spermidine inoita basa rakakosha mumabasa akasiyana siyana emasero.Inowanikwa mune zvipenyu zvose kubva kubhakitiriya kusvika kumiti nemhuka, uye inonyanya kuwanda mumasero evanhu.
Kuwana mazinga akakwana espermidine kuburikidza nekudya chete kunonetsa.Mumakore achangopfuura, kutsvagisa pamusoro peiyi organic compound kwakatungamira mukugadzirwa kwespermidine supplements.Izvi zvinowedzera zvinopa nzira iri nyore uye yakavimbika yekuve nechokwadi chekudya kwakakwana kwe spermidine, kunyanya kune avo vangave vasina kuwana chikafu chine spermidine.
1.Wedzera kugona kwe autophagy
Autophagy inzira inokonzeresa kubviswa kwezvakakuvadzwa kana zvisina basa maserura uye yakakosha kuchengetedza hutano hweserura uye basa.
Spermidine yakawanikwa ichikurudzira autophagy, kukurudzira kubviswa kwezvinhu zvinokuvadza uye kuvandudza kutendeseka kwesero.Izvi, zvakare, zvakabatanidzwa nenjodzi yakaderedzwa yezvirwere zvine hukama nezera, senge neurodegenerative chirwere uye mamwe marudzi egomarara.
2. Iine imwe cardioprotective effect.
Ongororo dzinoverengeka dzakaratidza kuti spermidine inogona kubatsira kuderedza BP, kuderedza njodzi yechirwere chemoyo, nekuvandudza hutano hwemoyo.
Spermidine inoita izvi nekudzivirira kuunganidzwa kwemafuta anoiswa mumidziyo yeropa, kuderedza kuzvimba nekusimudzira kuvandudzwa kwemasero emwoyo akakuvadzwa.Nekuisa spermidine mukudya kwedu, tinogona kuzvidzivirira pazvirwere zvine chekuita nemoyo.
3. Inoratidza vimbiso mukusimudzira hutano hwehuropi.
Kuchembera kunowanzobatanidzwa nekuderera kwekuita kwekuziva, zvichitungamira kuzvirwere zvakaita sedementia uye chirwere cheAlzheimer.
Zvisinei, spermidine yakawanikwa kuti inopesana nemigumisiro iyi nekudzivirira neurons kubva kune oxidative stress uye nekuvandudza mararamiro avo ose.
Zvidzidzo mumhando dzemhuka zvakatoratidza kuti kuwedzera ne spermidine kunogona kunonoka kuderera kwezera-mundangariro uye kudzidza.Naizvozvo, kubatanidza kugona kwespermidine kunogona kugadzira nzira yemaitiro matsva ekudzivirira uye kupindira mune neurodegenerative zvirwere.
Pazasi pane zvimwe zvekudya zvepamusoro zve spermidine zvaungada kufunga nezve kuwedzera kune yako yekudya kuti uwedzere spermidine yako yekudya.
1. Gorosi Gorosi
Iine huwandu hwakawanda hwe spermidine.Inowanzo shandiswa sechinhu chinoputira muzviyo kana yogurt, kuwedzera gorosi gorosi pakudya kwako kwemangwanani inzira iri nyore yekukohwa zvakanakira spermidine.
2. Soya
Haisi chete soya sarudzo yakanakisa yemapuroteni emiriwo, asi inewo yakawanda yespermidine.Kuunza zvigadzirwa zvesoya senge tofu, tempeh kana edamame mukudya kwako inzira yakanaka yekuwedzera kunwa kwako kweiyi komputa inobatsira.
3. Howa
Shiitake, portobello howa, uye howa oyster zvakapfuma zvakanyanya mukomboni iyi.Izvi zvinoshandiswa zvakasiyana-siyana zvinogona kushandiswa mundiro dzakasiyana-siyana kubva pakuvhenganisa fry kusvika kune soups, zvichipa nzira inonaka uye inovaka muviri yekuwedzera spermidine kushandiswa.
4. Zvimwe
Zvimwe zvikafu zvakapfuma muspermidine zvinosanganisira nyemba dzakadai senyemba, chickpeas negirinhi peas, uye mimwe michero yakaita semagrapefruit, maranjisi nemapeya.Nekusanganisira izvi zvikafu mukudya kwako, iwe unogona zvakajairika kuwedzera spermidine yako yekudya uye uchigona kushandisa iyo hutano-inokurudzira mhedzisiro.
Nepo tsvagiridzo yespermidine ichiri kuenderera mberi, mhedzisiro yekutanga iri kuvimbisa.Zvakakosha kuziva kuti mazinga espermidine anogona kusiyana zvichienderana nezvinhu zvakadai sekugadzira chikafu, kuibva, uye nzira yekubika.Naizvozvo, kuti uwedzere kudya, zvinokurudzirwa kushandisa zvikafu izvi mumhando dzazvo nyowani uye dzisina kugadziridzwa.
Vanhu vazhinji havana kunyatsojeka nezve musiyano pakati pekuwana spermidine kubva muchikafu kana kushandisa spermidine supplements zvakananga, ngatitarisei musiyano pamwe chete!
1.Zvekuwedzera zvinopa nzira iri nyore yekuwedzera spermidine mazinga, kunyanya kune avo vanonetseka kuwana zvakakwana kuburikidza nekudya kwavo kwenguva dzose.Spermidine zvinowedzera zvinowanzobva kune zvakasikwa uye zvinouya nenzira dzakasiyana, senge capsules kana upfu.Izvi zvinowedzera zvinopinda nenzira yekuisa spermidine, zvichiita kuti zvive nyore kuwana madosi epamusoro pane chikafu chega.
2.Paunenge uchidya chikafu chakapfuma muspermidine, iwe unobatsirwa kubva mukubatana kwezvimwe zvinovaka muviri zviripo mumatrix echikafu, izvo zvinowedzera kunyura kwayo uye hutano hwese hunobatsira.Zvakare, zvinyorwa zvekudya zvinowanzopa huwandu hwakaderera hwespermidine zvichienzaniswa nekuwedzera, asi zvichiri kubatsira.
3.Iyo yekuwedzera inopa yakakwira uye yakajairwa dosi yespermidine, ichibvumira nzira yakanangwa yakavakirwa pane zvinodiwa nemunhu.Izvi zvinonyanya kubatsira kune vanhu vanotsvaga chaiyo yehutano mabhenefiti espermidine kana kune vanhu vanorambidza madyiro avo ezvimwe zvikafu zvine spermidine nekuda kwekurambidzwa kwekudya.
Sarudzo yekuwana spermidine kubva muchikafu kana ma supplements zvinoenderana nezvinodiwa nemunhu uye mamiriro.Kune vanhu vazhinji, kudya kwakadzikama kunosanganisira zvikafu zvakapfuma muspermidine kunofanirwa kupa mazinga akakwana eiyi komputa inobatsira.Nekudaro, kune avo vanotsvaga yakanyanya kuwanda kana kutarisana nezvirambidzo zvekudya, yekuwedzera inogona kuve yakakosha yekuwedzera.
Kusarudza iyo yakakodzera dose ye spermidine zvinoenderana nezvakawanda zvinhu, kusanganisira zera, hutano hwese, uye chaiyo inodiwa mhedzisiro.
Parizvino, hapana inokurudzirwa kudya kwemazuva ese (RDI) yespermidine.Zvidzidzo zvinoratidza mhedzisiro inobatsira pamadhora e1 kusvika ku10 mg pazuva.Nekudaro, zvinogara zvichikurudzirwa kubvunza nyanzvi yezvehutano usati waisa spermidine mune yako yemazuva ese maitiro.
Zvokudya zvechisikigo zvinopa spermidine uye inogona kuve yakanakisa kuwedzera kune yako kudya.Zvokudya zvakadai seutachiona hwegorosi, mimwe michero (grapefruit, mazambiringa, uye maranjisi), chizi, soyabhinzi, howa, uye kunyange waini yachembera zvine zvitsama zvakawanda zvespermidine.Kusanganisira izvi zvikafu mukudya kwakaringana kunogona kubatsira kuwedzera spermidine kudya zvakasununguka.
Zvekuwedzera zvakare sarudzo kune avo vari kutsvaga kuwedzera kudya kwespermidine.Spermidine supplements inouya nenzira dzakawanda, kusanganisira capsules uye poda.Yepamusoro-mhando yekuwedzera inofanirwa kubva kune vanovimbika vanogadzira vanoomerera kune yakasimba yemhando yekudzora zviyero.
Paunotanga spermidine supplementation, zvinokurudzirwa kutanga nedoro shoma.Kutanga neinenge 1 mg pazuva uye zvishoma nezvishoma kuwedzera muyero kwemavhiki akati wandei kunogona kubatsira kudzivirira zvinogona kuitika.
Kunyange zvazvo spermidine ichiita seinochengeteka uye inoshivirirwa zvakanaka, vamwe vanhu vanogona kuwana zvinyoro-nyoro zvemudumbu zvakadai sekuputika kana kushungurudza mudumbu pakatanga kuwedzerwa ne spermidine.Kana zviratidzo izvi zvikaramba zviripo kana kuwedzera, nyanzvi yezvehutano inofanirwa kubvunzurudzwa.
Mubvunzo: Zvinotora nguva yakareba sei kuti spermidine ishande?
A: Nguva inotora spermidine kuti ishande uye ibudise mhedzisiro inooneka inogona kusiyana zvichienderana nezvakawanda zvezvinhu, kusanganisira zera remunhu, hutano hwese, dosi, uye nguva yekuwedzera.Kazhinji, kuenderera mberi kwe spermidine supplementation kunogona kudiwa kwevhiki dzinoverengeka kana kunyange mwedzi munhu asati atanga kuona chero shanduko huru.
Disclaimer: Ichi chinyorwa ndechezvinangwa zveruzivo chete uye hachifanirwe kutorwa sezano rekurapa.Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kushandura hutano hwehutano hwako.
Nguva yekutumira: Jun-28-2023
