Spermidine, wani fili na halitta, ya sami kulawa sosai saboda ikonsa na haifar da autophagy, wanda zai iya taimakawa sel su cire sunadarai masu cutarwa da sharar salula, ta haka inganta sabuntawar tantanin halitta da kuma inganta lafiyar gaba ɗaya. A cikin wannan labarin akan A cikin cikakken jagorar mu game da maniyyi, bari mu ɗan duba dangantakar dake tsakanin maniyyi da lafiyar mu!
To, menene spermidine? An samo shi daga kalmar Helenanci "sperma", ma'ana iri, spermidine yana da yawa a cikin tushen tsire-tsire irin su waken soya, wake, namomin kaza da dukan hatsi. Hakanan ana samun shi a cikin tsofaffin cuku waɗanda suka yi aikin haifuwa da tsarin tsufa wanda ke haifar da matakan spermidine mafi girma.
Spermidine shine polyamine aliphatic. Spermidine synthase (SPDS) yana haifar da samuwar sa daga putrescine. Yana da wani precursor na sauran polyamines kamar maniyyi da kuma tsarinsa isomer pyrospermine.
A matsayin polyamine da ke faruwa a zahiri, spermidine yana taka muhimmiyar rawa a ayyukan salula daban-daban. Ana samunsa a cikin dukkanin kwayoyin halitta tun daga kwayoyin cuta zuwa tsirrai da dabbobi, kuma yana da yawa musamman a cikin kwayoyin jikin mutum.
Samun isasshen matakan spermidine ta hanyar abinci kawai yana da ƙalubale. A cikin 'yan shekarun nan, bincike kan wannan kwayoyin halitta ya haifar da samar da abubuwan da ake amfani da su na spermidine. Waɗannan abubuwan kari suna ba da hanya mai dacewa kuma abin dogaro don tabbatar da isasshen abinci na spermidine, musamman ga waɗanda ƙila ba za su sami damar cin abinci mai wadatar spermidine ba.
1. Haɓaka ikon autophagy
Autophagy tsari ne da ke da alhakin cire lalacewa ko abubuwan da ba dole ba kuma yana da mahimmanci don kiyaye lafiyar salula da aiki.
An samo Spermidine don tayar da autophagy, inganta kawar da abubuwa masu cutarwa da inganta amincin salon salula. Wannan, bi da bi, an danganta shi da rage haɗarin cututtukan da suka shafi shekaru, irin su cututtukan neurodegenerative da wasu nau'ikan ciwon daji.
2. Yana da wani tasiri na cardioprotective.
Yawancin bincike sun nuna cewa spermidine na iya taimakawa wajen rage hawan jini, rage hadarin cututtukan zuciya, da inganta lafiyar zuciya.
Spermidine yana yin haka ne ta hanyar hana haɓakar kitse a cikin tasoshin jini, rage kumburi da haɓaka haɓakar ƙwayoyin zuciya da suka lalace. Ta hanyar shigar da spermidine a cikin abincinmu, za mu iya kare kanmu daga cututtuka masu alaka da zuciya.
3. Yana nuna alƙawarin inganta lafiyar kwakwalwa.
Sau da yawa ana danganta tsufa da raguwar aikin fahimi, wanda ke haifar da cututtuka irin su hauka da cutar Alzheimer.
Duk da haka, an samo spermidine don magance waɗannan tasirin ta hanyar kare kwayoyin halitta daga damuwa na oxidative da inganta rayuwarsu gaba ɗaya.
Nazarin a cikin nau'ikan dabbobi ma sun nuna cewa kari tare da spermidine na iya jinkirta raguwar shekaru a ƙwaƙwalwar ajiya da koyo. Sabili da haka, yin amfani da yuwuwar spermidine zai iya buɗe hanya don sababbin dabarun rigakafi da tsoma baki a cikin cututtukan neurodegenerative.
A ƙasa akwai wasu manyan hanyoyin abinci na spermidine waɗanda za ku so kuyi la'akari da ƙarawa a cikin abincin ku don ƙara yawan abincin ku.
1. Kwayoyin Alkama
Ya ƙunshi babban abun ciki na spermidine. Yawancin lokaci ana amfani da shi azaman topping a hatsi ko yogurt, ƙara ƙwayar alkama a cikin abincin safiya hanya ce mai sauƙi don girbi amfanin spermidine.
2. Soyayya
Ba wai kawai waken soya shine kyakkyawan zaɓi na furotin kayan lambu ba, har ma yana ɗauke da spermidine mai yawa. Gabatar da samfuran waken soya kamar tofu, tempeh ko edamame a cikin abincinku hanya ce mai kyau don ƙara yawan cin wannan fili mai fa'ida.
3. Namomin kaza
Shiitake, portobello namomin kaza, da namomin kaza suna da wadata musamman a cikin wannan fili. Ana iya amfani da waɗannan nau'ikan sinadarai iri-iri a cikin jita-jita iri-iri tun daga soyayyen soya zuwa miya, suna ba da hanya mai daɗi da gina jiki don ƙara yawan amfani da spermidine.
4. Wasu
Sauran abincin da ke da maniyyi sun hada da legumes irin su lentil, chickpeas da koren wake, da wasu ‘ya’yan itatuwa irin su innabi, lemu da pears. Ta haɗa waɗannan abincin a cikin abincin ku, za ku iya ƙara yawan abincin ku na spermidine da yuwuwar yin tasirin sa na inganta lafiya.
Yayin da bincike kan spermidine ke ci gaba da gudana, sakamakon farko yana da alƙawarin. Yana da kyau a lura cewa matakan spermidine na iya bambanta bisa dalilai kamar sarrafa abinci, girma, da hanyar dafa abinci. Sabili da haka, don haɓaka ci, ana ba da shawarar cinye waɗannan abincin a cikin mafi kyawun su kuma mafi ƙarancin tsari.
Yawancin mutane ba su da cikakken bayani game da bambanci tsakanin samun spermidine daga abinci ko amfani da kayan abinci na spermidine kai tsaye, bari mu dubi bambancin tare!
1. Abubuwan kari suna ba da hanya mai dacewa don haɓaka matakan spermidine, musamman ga waɗanda ke gwagwarmaya don samun isasshen abinci ta yau da kullun. Abubuwan kari na Spermidine yawanci suna fitowa daga tushen halitta kuma suna zuwa ta nau'i daban-daban, kamar capsules ko foda. Wadannan abubuwan kari suna tafiya ta hanyar sarrafa spermidine, yana sauƙaƙa samun mafi girman allurai fiye da abinci kaɗai.
2. Lokacin cin abinci mai arziki a cikin spermidine, kuna amfana daga haɗuwa da sauran abubuwan gina jiki da ke cikin matrix abinci, wanda ke haɓaka sha da fa'idodin kiwon lafiya gaba ɗaya. Har ila yau, tushen abincin abinci yakan samar da ƙananan adadin spermidine idan aka kwatanta da kari, amma har yanzu suna da amfani.
3. Ƙarin yana ba da mafi girma kuma daidaitaccen kashi na spermidine, yana ba da damar ƙarin hanyar da aka yi niyya dangane da bukatun mutum. Wannan yana da fa'ida musamman ga daidaikun mutane waɗanda ke neman takamaiman fa'idodin kiwon lafiya na spermidine ko kuma ga mutanen da suka hana cin abinci mai wadatar spermidine saboda ƙuntatawar abinci.
Zaɓin samun spermidine daga abinci ko kari ya dogara da fifikon mutum da halin da ake ciki. Ga yawancin mutane, daidaitaccen abinci wanda ya haɗa da abinci mai arziki a cikin spermidine yakamata ya samar da isasshen matakan wannan fili mai fa'ida. Koyaya, ga waɗanda ke neman babban taro ko fuskantar ƙuntatawa na abinci, kari na iya zama ƙari mai mahimmanci.
Ƙayyade madaidaicin kashi na spermidine ya dogara da dalilai da yawa, ciki har da shekaru, lafiyar jiki, da takamaiman sakamakon da ake so.
A halin yanzu, babu shawarar shan yau da kullun (RDI) don spermidine. Nazarin ya nuna tasiri mai amfani a allurai na 1 zuwa 10 MG kowace rana. Koyaya, ana ba da shawarar koyaushe don tuntuɓar ƙwararrun kiwon lafiya kafin haɗa spermidine cikin ayyukan yau da kullun.
Hanyoyin abinci na halitta suna ba da spermidine kuma zai iya zama kyakkyawan ƙari ga abincin ku. Abinci kamar ƙwayar alkama, wasu 'ya'yan itace ('ya'yan inabi, inabi, da lemu), cuku, waken soya, namomin kaza, har ma da tsofaffin giya suna ɗauke da adadi mai yawa na spermidine. Ciki har da waɗannan abinci a cikin madaidaicin abinci na iya taimakawa ƙara yawan shan spermidine a zahiri.
Ƙarin kari kuma zaɓi ne ga waɗanda ke neman ƙarin sha na spermidine. Abubuwan kari na Spermidine sun zo da nau'o'i da yawa, ciki har da capsules da foda. Ya kamata kayan haɓaka masu inganci su fito daga masana'anta masu dogaro waɗanda ke bin ƙa'idodin sarrafa inganci.
Lokacin fara kari na spermidine, ana bada shawara don farawa tare da ƙananan kashi. Farawa da kusan 1 MG kowace rana kuma a hankali ƙara yawan adadin a kan makonni da yawa na iya taimakawa wajen guje wa illa masu illa.
Ko da yake spermidine ya bayyana yana da lafiya gabaɗaya kuma yana jurewa da kyau, wasu mutane na iya samun sakamako mai sauƙi na ciki kamar kumburi ko tashin ciki lokacin da aka fara ƙarawa da spermidine. Idan waɗannan alamun sun ci gaba ko suka yi muni, dole ne a tuntuɓi ƙwararren kiwon lafiya.
Tambaya: Yaya tsawon lokacin da spermidine ke aiki?
A: Lokacin da ake ɗaukar spermidine don yin aiki da kuma samar da sakamako na bayyane na iya bambanta dangane da abubuwa da yawa, ciki har da shekarun mutum, lafiyar gaba ɗaya, sashi, da tsawon lokacin kari. Gabaɗaya, ana iya buƙatar ci gaba da ƙarin spermidine na makonni da yawa ko ma watanni kafin mutum ya fara lura da kowane canje-canje masu mahimmanci.
Disclaimer: Wannan labarin don dalilai ne na bayanai kawai kuma bai kamata a yi la'akari da shawarar likita ba. Koyaushe tuntuɓi ƙwararrun kiwon lafiya kafin amfani da kowane kari ko canza tsarin kula da lafiyar ku.
Lokacin aikawa: Juni-28-2023
