Mumakore achangopfuura, kwave nekuwedzera kufarira mishonga yechisikigo inogona kusimudzira hutano hwese uye kugara zvakanaka. Urolithin A ne urolithin B mishonga miviri yechisikigo inobva ku ellagitannins inowanikwa mune mimwe michero nenzungu. Hunhu hwavo hwekudzivirira kuzvimba, antioxidant, uye kuvaka tsandanyama hunoita kuti ive mishonga inonakidza yekusimudzira hutano hwese. Kunyangwe urolithin A ne urolithin B zvine hunhu hwakabatana, zvinewo musiyano wakakura.
Urolithin A naB zvinhu zvinogadzirwa mumuviri wemunhu nekuda kwekugayiwa kwezvimwe zvikamu zvekudya, kunyanya ellagitannins. Ellagitannins inowanikwa mumichero nenzungu dzakasiyana-siyana, kusanganisira mapomegranate, mastrawberry, maraspberry, mablackberries, uye walnuts. Zvisinei, chikamu chidiki chevanhu vane mabhakitiriya emudumbu anokwanisa kushandura ellagitannins kuita urolithins, zvichiita kuti huwandu hweurolithin muvanhu huve hwakasiyana zvikuru.
Kune avo vanoomerwa nekugutsa zvinodiwa zvavo zvemagnesium kuburikidza nekudya chete, ma supplements e magnesium anogona kubatsira hutano nenzira dzakasiyana siyana uye anouya mumhando dzakadai se magnesium oxide, magnesium threonate, magnesium taurate, uye magnesium glycinate. Zvisinei, zvinokurudzirwa kubvunza nyanzvi yehutano usati watanga chero chirongwa chekuwedzera mishonga kuti udzivise kusangana kana matambudziko anogona kuitika.
Urolithin A ndiyo molekyuru yakawanda mumhuri ye urolithin, uye hunhu hwayo hwe antioxidant uye anti-inflammatory hwakadzidzwa zvakanaka. Zvidzidzo zvakaratidza kuti urolithin A inogona kuvandudza mashandiro e mitochondrial uye kudzivirira kukuvara kwetsandanyama. Pamusoro pezvo, zvidzidzo zvakaratidza kuti urolithin A inogona kudzivirira kuwanda kwemasero uye kukonzera kufa kwemasero mumhando dzakasiyana dzemasero ekenza.
Urolithin B yakakwezva vaongorori nekuda kwekugona kwayo kuvandudza hutano hwemudumbu nekuderedza kuzvimba. Tsvagiridzo inoratidza kuti urolithin B inogona kuwedzera kusiyana kwehutachiona mudumbu uye kuderedza ma cytokines anokonzera kuzvimba akadai se interleukin-6 uye tumor necrosis factor alpha. Pamusoro pezvo, urolithin B yakawanikwa iine hunhu hunodzivirira tsinga, nezvidzidzo zvichiratidza kuti inogona kubatsira kudzivirira zvirwere zvinoderedza tsinga zvakaita seParkinson's neAlzheimer's.
Kunyangwe urolithin A ne urolithin B zvine hunhu hwakabatana, zvine musiyano wakakosha. Semuenzaniso, urolithin A yakaratidzwa kuti inoshanda zvakanyanya semushonga wekudzivirira kuzvimba uye antioxidant kupfuura urolithin B. Urolithin B, kune rumwe rutivi, yakawanikwa ichishanda zvakanyanya mukudzivirira matambudziko ane chekuita nekufutisa, akadai sekusagona insulin uye kusiyana kweadipocyte.
Maitiro ekushanda kwe urolithin A ne urolithin B akasiyanawo. Urolithin A inomutsa nzira ye peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PGC-1α), iyo ine basa mu mitochondrial biogenesis, ukuwo urolithin B ichisimudzira nzira ye AMP-activated protein kinase (AMPK), iyo inobatanidzwa mu energy homeostasis. Nzira idzi dzinobatsira muhutano hwakanaka hwemakemikari aya.
●Zvimiro Zvinorwisa Kuzvimba
Kuzvimba kwenguva refu kunozivikanwa nekukonzera zvirwere zvakasiyana-siyana. Urolithin A yakaratidzwa kuti ine simba rekudzivirira kuzvimba, inoderedza kugadzirwa kwemamorekuru ekuzvimba. Nekudzvinyirira kuzvimba, inogona kubatsira kudzora zvirwere zvakasiyana-siyana zvenguva refu zvakaita searthritis, chirwere chemwoyo, uye mamwe marudzi ekenza.
●Hutano hweTsvusvu uye Simba
Sezvatinokura, kurasikirwa netsandanyama dzemapfupa kunova chinhu chinonetsa zvikuru. Urolithin A yakawanikwa ichikurudzira kukura kwemasero etsandanyama uye kusimudzira mashandiro etsandanyama, ichisimudzira hutano hwetsandanyama nesimba. Izvi zvine vimbiso kune vanhu vari kutsvaga kuchengetedza huremu hwetsandanyama uye kurwisa kudzikira kwetsandanyama kunokonzerwa nekukwegura.
●Hutano hweMitochondrial uye Kurarama Kwenguva Refu
Urolithin A ine simba guru pamitochondria, inowanzonzi simba remasero edu. Inotanga nzira inonzi mitophagy, inosanganisira kubviswa kwega kwega kwemitochondria yakakuvara. Nekusimudzira kushanda zvakanaka kwemitochondria, urolithin A inogona kubatsira pakurarama kwenguva refu uye kudzivirira kubva kuzvirwere zvine chekuita nekukwegura zvakaita sezvirwere zvinokanganisa tsinga.
●Basa reAntioxidant
Urolithin B iantioxidant ine simba inobatsira kubvisa ma free radicals anokuvadza mumuviri. Ma free radicals mamorekuru anobatsira zvikuru anogona kukonzera kukuvara kwemasero uye kushushikana kwe oxidative, anokonzerwa nezvirwere zvakasiyana-siyana. Kushanda kweUrolithin B kunobatsira kudzivirira masero edu kubva mukukuvadzwa kwakadaro uye kunogona kuderedza njodzi yezvirwere zvisingaperi.
●Kuchinja Hutano hweMatumbu uye Microbiome
Ura hwedu hune basa rakakosha muhutano hwedu hwese, uye urolithin B yave chinhu chakakosha mukuchengetedza microbiome yemudumbu ine hutano. Inokurudzira kukura kwezvakanaka.Inochengetedza mabhakitiriya emukati uye inodzivirira kukura kwemabhakitiriya anokuvadza, nokudaro ichisimudzira nharaunda ine hutachiona hwakaringana. Hutano hwakanaka hwematumbu hunobatanidzwa nekuvandudzwa kwekugaya, kushanda zvakanaka kwemuviri, uye kugara zvakanaka kwepfungwa.
●Kurudzira hutano hwetsandanyama
Urolithin B yakaratidzwa kuti inokurudzira mitochondrial autophagy, maitiro emasero anobatsira kubvisa mitochondria yakakuvara kubva mumasero. Maitiro aya anobatsira kuvandudza hutano hwetsandanyama nekushanda zvakanaka, zvichiita kuti ive imwe yekuwedzera kune avo vari kutsvaga kuvandudza mashandiro emuviri. Imwe ongororo yakawana kuti urolithin B yakavandudza mashandiro etsandanyama uye simba mumakonzo nevanhu.
MaUrolithin anogadzirwa mumiviri yedu mushure mekudya zvimwe zvekudya zvine ellagitannins. Zvimwe zvekudya zvinopa ellagitannins zvinosanganisira:
a) Mapomegranati
Mapomegranate ndeimwe yenzvimbo dzakapfuma dze ellagitannins mukudya, ayo anoshandurwa kuita urolithin A uye urolithin B nemabhakitiriya emudumbu. Kudya muchero wepomegranate, muto, kana zvakatorwa kubva mumiti zvinogona kuwedzera kudya kwako mishonga iyi ine simba, zvichivandudza hutano hwemasero uye zvichidzivirira kuzvimba.
b) Mabheri
Mabheri akasiyana-siyana akadai semastrawberry, maraspberry, nemablackberry ane huwandu hwakawanda hwe ellagitannins. Ongororo dzakaratidza kuti kudya michero iyi ine simba kunokurudzira kugadzirwa kwe urolithin A ne urolithin B mudumbu. Kuwedzera bheri mukudya kwako hakungowedzere kunaka chete asiwo kunopa mabhenefiti ehutano kwenguva refu.
c) Nzungu
Nzungu, kunyanya nzungu nepecan, dzine ellagitannins dzakawanda. Pamusoro pezvo, dzine mafuta ane hutano, fiber, nezvimwe zvinovaka muviri zvakakosha. Kusanganisira nzungu mukudya kwako kwezuva nezuva hakungopi urolithin A neB chete asiwo kunopa mabhenefiti akasiyana-siyana ehutano kumoyo, uropi, uye hutano hwese.
d) Waini dzemuouki
Kunyangwe zvingashamisa, kunwa waini tsvuku ine mwero wekukura kwemuoki kunogonawo kubatsira mukugadzirwa kweurolithin. Mishonga iri mumabhareni emuoki inoshandiswa kukwegura waini inogona kutorwa panguva yekukwegura, zvichisanganisa waini ne ellagitannins. Zvisinei, zvakakosha kuyeuka kuti kunwa doro zvakanyanya kune migumisiro yakaipa pahutano, saka mwero ndiwo unokosha.
e) Zvirimwa zvine Ellagitannin yakawanda
Pamwe chete nemapomegranate, mimwe miriwo yakaita semakwati eoki, masitrobheri, nemashizha eoki inowanikwa mu ellagitannins. Kuisa miriwo iyi mukudya kwako kunogona kubatsira kuwedzera huwandu hwe urolithin A ne urolithin B mumuviri wako, zvichitsigira hutano hwemasero uye kugadzirisa hutano hwese.
Kubatanidzaurolithin A uye B mumararamiro ako, imwe nzira iri nyore ndeyekudya chikafu chakapfuma mu ellagitannins. Mapomegranati, mastrawberry, maraspberry, uye walnuts ndiwo manyuko akanaka kwazvo.
Zvisinei, zvakakosha kuziva kuti huwandu hwe ellagitannin hunosiyana mukati memuchero wega wega, uye havasi vese vane microbiota imwechete yemudumbu inokwanisa kushandura ellagitannin kuita urolithins. Nokudaro, vamwe vanhu vangasagadzira urolithins zvinobudirira kubva mukudya uku. Mishonga yekuwedzera ndeimwe nzira yekuona kuti urolithin A neB inodyiwa zvakakwana.
Mubvunzo: Urolithin A neUrolithin B zvinosimudzira sei hutano hwemitochondrial?
A: Urolithin A neUrolithin B zvinomutsa nzira yemasero inonzi mitophagy, iyo inobvisa mitochondria yakakuvara kubva mumasero. Nekusimudzira mitophagy, mishonga iyi inobatsira kuchengetedza huwandu hwakanaka hwemitochondria, izvo zvakakosha pakugadzirwa kwesimba uye kushanda kwemasero ese.
Mubvunzo: Urolithin A neUrolithin B zvinogona kuwanikwa kuburikidza nekuwedzera mishonga here?
A: Ehe, mishonga yekuwedzera yeUrolithin A neUrolithin B inowanikwa pamusika. Zvisinei, zvakakosha kuziva kuti kushanda uye kuchengetedzeka kwemishonga iyi kunogona kusiyana. Zvinokurudzirwa kubvunza nyanzvi yehutano usati watanga mishonga mitsva yekuwedzera.
Chiziviso: Chinyorwa ichi ndecheruzivo chete uye hachifanirwe kutorwa semazano ekurapa. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuchinja maitiro ako ehutano.
Nguva yekutumira: Gunyana-13-2023
