Jikunanmu koyaushe suna sabunta kansu a matakin salon salula, suna maye gurbin tsoffin ƙwayoyin da suka lalace da sabo. Wannan tsarin farfadowar salula yana da mahimmanci don kiyaye lafiyarmu gaba ɗaya da kuzarinmu. Maɓalli mai mahimmanci wanda ke taka muhimmiyar rawa a cikin wannan tsari shine NAD. NAD wani coenzyme ne wanda ke da hannu a cikin halayen halayen rayuwa daban-daban a cikin jiki, gami da samar da makamashi, gyaran DNA da sabunta tantanin halitta. Don haka ta yaya za mu haɗa NAD cikin ayyukanmu na yau da kullun?
NADcoenzyme ne da ake samu a cikin kowane tantanin halitta na jikinmu kuma yana taka muhimmiyar rawa a cikin hanyoyin rayuwa daban-daban a cikin jikinmu. Yana da hannu cikin ayyuka kamar samar da makamashi, gyaran DNA da kuma bayyanar da kwayoyin halitta. Yayin da muke tsufa, matakan NAD a cikin sel suna raguwa, wanda ke haifar da raguwar makamashin salula da mafi girman kamuwa da cututtukan da suka shafi shekaru.
Koyaya, akwai hanyoyin da za a iya haɓaka matakan NAD a zahiri a cikin jikinmu, ɗayan ɗayan ta hanyar abincinmu. Wasu abinci suna da wadata a cikin ƙwayoyin precursor na NAD, waɗanda aka canza zuwa NAD a cikin ƙwayoyin mu. Haɗe da waɗannan abincin a cikin abincinmu na iya taimakawa sake cika matakan NAD da yuwuwar rage tsarin tsufa.
Baya ga haɓaka kuzari, NAD na iya taimakawa haɓaka tsufa mai kyau, haɓaka aikin fahimi, da hana cututtukan zuciya.
1. Inganta makamashin salula:
Ɗaya daga cikin fitattun fa'idodin NAD shine ikonta na haɓaka samar da makamashin salula. Yayin da muke tsufa, matakan NAD a cikin jikinmu suna raguwa a dabi'a, yana hana haɗin ATP, yana haifar da gajiya da raguwar jimiri. Ta hanyar sake cika matakan NAD ta hanyar abubuwan abinci na abinci ko ta kunna enzymes waɗanda ke haɓaka haɗin NAD, za mu iya dawo da matakan kuzari, wanda ke haifar da haɓakar kuzari da haɓaka aikin jiki da tunani.
2. Gyaran DNA da kwanciyar hankali na kwayoyin halitta:
Lalacewar DNA da aka tara yana ɗaya daga cikin mahimman abubuwan da ke haifar da tsarin tsufa, wanda ke haifar da haɓaka cututtukan da ke da alaƙa da shekaru. Muhimmin rawar NAD a matsayin mai haɓaka injin gyaran DNA yana tabbatar da kiyaye kwanciyar hankali. Ta hanyar haɓaka samar da NAD, za mu iya haɓaka ikon jiki don gyara DNA da ta lalace, ta haka rage saurin tsufa da haɓaka lafiyar gabaɗaya.
3. Yana Inganta Lafiyar Jiki:
Ragewar metabolism sakamakon tsufa ne na halitta kuma galibi yana haifar da samun kiba, juriya na insulin da rikicewar rayuwa. Bincike na baya-bayan nan ya nuna cewa NAD tana taka muhimmiyar rawa wajen daidaita metabolism, musamman ta hanyar rukunin enzymes da ake kira sirtuins. Ta hanyar haɓaka matakan NAD, muna kunna waɗannan sirtuins, haɓaka lafiyar salula, haɓaka metabolism da yuwuwar rage rikice-rikicen rayuwa masu alaƙa da shekaru.
4. Kariyar Neuro da Tsufa na Fahimi:
Fahimtar fahimi damuwa ce gama gari tsakanin manya. Ikon NAD don haɓaka aikin mitochondrial, rage damuwa na iskar oxygen, da haɓaka samar da abubuwan da ake amfani da su na neuroprotective da ake kira neurotrophins yana da fa'ida mai fa'ida wajen yaƙar fahimi masu alaƙa da shekaru. Yawancin karatu sun ba da rahoton cewa matakan haɓaka na NAD suna haɓaka aikin fahimi da neuroprotection.
5. Tsawaita rayuwa:
Ayyukan NAD masu yawa a cikin tsarin salula da kiyaye zaman lafiyar kwayoyin halitta suna ba da gudummawa ga yuwuwar sa a matsayin akwayoyin tsawon rayuwa. Yawancin karatu a cikin kwayoyin halitta irin su tsutsotsi da beraye sun nuna cewa haɓakawa ko kunna NAD na iya haɓaka tsawon rayuwa. Yayin da ake ci gaba da gudanar da bincike kan fassarar waɗannan binciken ga ɗan adam, kyakkyawar bege na tsawaita tsawon rayuwa mai kyau yana da alƙawarin yin rigakafin tsufa na gaba.
NAD wani coenzyme ne wanda ke cikin dukkan sel masu rai, tabbas kwayoyin NAD ba su kasance kai tsaye a cikin abinci ba, amma abubuwan NAD a zahiri suna cikin abinci, gami da tsirrai da dabbobi.
Kwayoyin jikinmu suna buƙatar wasu tubalan gini, da ake kira NAD precursors, don yin NAD. Lokacin da suka shiga cikin jikinmu, waɗannan magabatan suna fuskantar canje-canjen sinadarai a cikin sel don samar da NAD. Ana iya samun abubuwan da ke haifar da ita niacinamide, niacin, da tryptophan daga hanyoyin abinci daban-daban. Abinci irin su nama, kifi, kiwo, legumes, hatsi, goro da tsaba suna ɗauke da waɗannan abubuwan da ake so, wanda jiki zai iya amfani da shi don haɗa NAD.
Manyan tushen abinci na abubuwan NAD sun haɗa da nama, kaji, kifi, da wasu abincin shuka.
1. Abincin dabbobi kamar hantar naman sa, kaza, naman sa da naman alade:
Bugu da ƙari, kasancewar kyakkyawan tushen niacin, hanta na naman sa yana da wadata a cikin baƙin ƙarfe, bitamin B12 da zinc.
2. Kaza
Baya ga abun da ke cikin niacin, kaji kuma zabi ne mai kyau don inganta lafiyar tsoka da lafiyar gaba daya saboda yawan sinadarin gina jiki.
3. Kifi
Ba wai yana dauke da niacin kadai ba, an san kifi da wadataccen sinadarin omega-3 fatty acid, wanda ke taimakawa wajen inganta lafiyar zuciya.
4. Shinkafa
Dukansu shinkafa launin ruwan kasa da fari sune abinci masu mahimmanci waɗanda ke ba da mahimman abubuwan gina jiki ga abincinmu. Baya ga niacin, shinkafa mai launin ruwan kasa tana da wadataccen bitamin da ma'adanai masu mahimmanci kuma an san ta da fifikon abun ciki na fiber fiye da farar shinkafa.
5. Koren kayan lambu kamar tumatir, broccoli, alayyahu, da bishiyar asparagus
Su ne kayan abinci masu daɗi da gina jiki. Ba wai kawai sun ƙunshi niacin ba, tumatur kuma shine tushen tushen antioxidants, bitamin C, da riboflavin.
6. Madara, cuku da yogurt
Gilashin kashi 1 na madara yana samar da 0.2 MG na niacin kowace hidima. Bugu da kari, madara kuma yana dauke da sinadarin protein, calcium, zinc da riboflavin, wadanda suke da amfani ga lafiyar kashi da kuma hana osteoporosis ga manya.
Cin abinci mai wadata a cikin abubuwan NAD na iya taimakawa tallafawa matakan NAD a cikin jiki, amma maiyuwa bazai isa da kansa ba don cika NAD cikakke. Abubuwan NAD, irin su nicotinamide riboside (NR) da nicotinamide mononucleotide (NMN), an canza su zuwa NAD a cikin jiki. Koyaya, tsarin jujjuyawar na iya zama mai sarƙaƙƙiya, kuma ikon jiki don ɗauka da amfani da waɗannan abubuwan da aka riga aka ambata na iya bambanta.
Wasu dalilai, kamar shekaru, damuwa, wasu magunguna, da yanayin kiwon lafiya daban-daban na iya shafar matakan NAD. Don haka ban da muhimmiyar rawa wajen kiyaye matakan NAD ta hanyar cin abinci mai kyau, sauran abubuwan rayuwa kuma suna buƙatar la'akari da su. Nazarin ya nuna cewa motsa jiki na yau da kullun na iya haɓaka matakan NAD a cikin kyallen takarda da gabobin daban-daban, yana ba da gudummawa ga tsufa mai kyau. Samun isasshen barci da sarrafa matakan damuwa suma suna da mahimmanci ga ingantaccen samar da NAD da lafiyar gabaɗaya.
Bugu da ƙari, ga wasu masu cin ganyayyaki ko waɗanda ke da ƙuntatawa na abinci, ana iya yin la'akari da abubuwan da suka dace na NAD, wanda zai iya taimakawa mutane su sami lafiyayyen jiki da jinkirta tsarin tsufa.
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: Agusta-31-2023
