10 Dzakasikwa Nzira dzeKuwedzera Yako Glutathione Matanho

Zvemukati

• 1. Idya Sarufa-Yakapfuma Kudya
• 2. Wedzera Vitamin C Yako Kudya
• 3. Wedzera Selenium-Yakapfuma Chikafu kune Chako Chikafu
• 4. Idya Zvekudya Zvakasikwa Zvakapfuma muGlutathione
• 5. Kuwedzera Ne Whey Protein
• 6. Funga nezveMukaka Rukato
• 7. Edza Turmeric Bvisa
• 8. Wana Kurara Zvakakwana
• 9. Rovedza muviri Nguva Dzose
• 10. Dzivisa Kunwa Doro Rakawandisa
• Icho Chinokosha

Glutathione ndeimwe yemuviri yakakosha uye ine simba antioxidants. Antioxidants zvinhu zvinoderedza kushushikana kweiyo oxidative nekurwisa mahara radicals mumuviri.

Kunyange akawanda antioxidants anowanikwa mune izvo zvaunodya, glutathione inogadzirwa nemuviri wako. Inonyanya kuitirwa nematatu amino acids: glutamine, glycine uye cysteine ​​().

Pane zvikonzero zvinoverengeka nei mwero we glutathione yemuviri wako ungashomeka, kusanganisira chikafu chisina kunaka, chirwere chisingaperi, hutachiona uye kusagadzikana kusingaperi.

Glutathione inozivikanwa zvakare kudzikira nezera ().

Kuchengetedza huwandu hwakakwana hweiyi antioxidant kwakakosha zvakanyanya. Pazasi pane gumi dzedzakanakisa nzira dzekuwedzera yako glutathione mazinga zvakasununguka.

1. Idya Sarufa-Yakapfuma Kudya

Sarufa inokosha zvicherwa zvinoitika zvakasikwa mune chimwe chirimwa uye mapuroteni chikafu.

Izvo zvinodiwa kune chimiro uye chiitiko cheakakosha mapuroteni nema enzymes mumuviri. Sezvineiwo, sarufa inodikanwa pakuumbwa kwe glutathione ().

Sarufa inowanikwa mune maviri amino acids mune chikafu: methionine uye cysteine. Inonyanya kutorwa kubva kumapuroteni ekudya, senge nyama yemombe, hove nehuku.

Nekudaro, kune zvinomera zvezvirimwa nesarufa zvakare, senge cruciferous miriwo senge broccoli, inomera yeBrussels, kolifulawa, kare, watercress uye masardard magirini.

Dzidzo dzinoverengeka dzevanhu nedzemhuka dzakaona kuti kudya miriwo ine sarufa-zhinji kunogona kudzora kushushikana kwe oxidative nekuwedzera mazinga e glutathione (,,).

Allium miriwo, inosanganisira gariki, shallots uye hanyanisi, zvakare zvinowedzera glutathione mazinga - pamwe nekuda kwavo kwesarufa-ine makomputa (,).

Sulphur yakakosha mukugadzira glutathione. Naizvozvo, ita shuwa kuti uri kudya mapuroteni ane sarufa senge nyama yemombe, hove nehuku, pamwe ne allium uye cruciferous miriwo.

2. Wedzera Vitamin C Yako Kudya

Vitamin C is Vitamini inogadziriswa nemvura inowanikwa mune zvakasiyana siyana zvekudya, kunyanya michero nemiriwo.

Strawberries, michero yemucitrus, mapapaya, kiwis uye bhero mhiripiri iyi mienzaniso yezvikafu zvakapfuma muvhitamini C.

Vitamini iyi ine mabasa mazhinji, kusanganisira kushanda se antioxidant kuchengetedza maseru kubva kukuvara kweiyo oxidative. Iyo zvakare inochengetedza kupa kwemuviri kwemamwe ma antioxidants, anosanganisira glutathione.

Vatsvagiri vakaona kuti vhitamini C inogona kubatsira kuwedzera mwero we glutathione nekurwisa mahara radicals kutanga, nokudaro vachidzivirira glutathione.

Vakawana zvakare kuti vhitamini C inobatsira kudzokorora glutathione nekushandura oxidized glutathione kudzokera kune yayo inoshanda fomu ().

Muchokwadi, vaongorori vakaona kuti kutora vhitamini C zvinowedzera zvinowedzera huwandu hwegutathione mumasero machena eropa mune vakuru vane hutano.

Mune kumwe kuongorora, vanhu vakuru vakatora 500-1,000 mg yevhitamini C zuva nezuva kwemavhiki gumi nematatu, zvichikonzera kuwedzera kwe18% kwegutathione mumasero machena eropa ().

Chimwe chidzidzo chakaratidza kuti kutora 500 mg yevhitamini C inowedzera pazuva kunowedzera glutathione mumasero matsvuku eropa ne47% ().

Zvisinei, izvi zvidzidzo zvaisanganisira vhitamini C zvinowedzera. Tichifunga nezvekuti zvinowedzeredzwa zvine huwandu hwevhitamini, hazvina kujeka kana chikafu chikave nemhedzisiro imwechete.

Kuenderera mberi nekutsvaga kunodiwa kuti uone kana iwe uchigona kuwedzera mazinga e glutathione nekudya chikafu chine vhitamini C.

Vitamin C inoita basa rakakosha mukuchengetedza mwero we glutathione. Nechikonzero ichi, kutora vhitamini C zvinowedzera zvinogona kubatsira kuwedzera mwero we glutathione mumuviri wako.

3. Wedzera Selenium-Yakapfuma Chikafu kune Chako Chikafu

Selenium inokosha mamineral uye glutathione cofactor, zvichireva kuti chinhu chinodiwa pakuita basa re glutathione.

Dzimwe dzakanakisa sosienium ndeye nyama yemombe, huku, hove, nyama yenyama, kottage chizi, mupunga wakasviba uye nzungu dzeBrazil.

Nekuwedzera kudya kwako selenium, unogona kubatsira kuchengetedza kana kuwedzera kupihwa kwemuviri wako we glutathione.

Iyo Yakakurudzirwa Dietary Allowance (RDA) ye selenium yevakuru ndeye 55 mcg. Izvi zvinoenderana nemari inodiwa kuwedzera kugadzirwa kwe glutathione peroxidase ().

Imwe ongororo yakaongorora mhedzisiro yeselenium inowedzera mune vanhu vakuru makumi mashanu nevane vane chirwere chetsvo chisingaperi. Ivo vese vakagamuchira 200 mcg yeselenium zuva nezuva kwemwedzi mitatu.

Sezvineiwo, ese avo glutathione peroxidase mazinga akawedzera zvakanyanya ().

Chimwe chidzidzo chakaratidza kuti kutora selenium zvinowedzera kuwedzera glutathione peroxidase mazinga muvarwere pane hemodialysis ().

Zvekare, izvo zvidzidzo zviri pamusoro zvaisanganisira zvinowedzera, pane zvekudya zvine selenium.

Pamusoro pezvo, zvakakosha kuti uzive kuti inoregererwa yepamusoro yekudyiwa mwero (UL) yakaiswa pa400 mcg pazuva. Nekuda kwekukanganisa huturu, ita shuwa yekukurukura selenium zvinowedzera uye kuyerwa nemupi wako wekuchengeta hutano.

Kune vanhu vakuru vane hutano, kudya kudya kwakaringana nezvikafu zvine selenium zvichave nematanho akakwana eselenium - uye nekudaro, ane hutano glutathione mazinga.

Selenium ndeye cofactor yekugadzirwa kwe glutathione. Hove, nyama yemuviri, uye nzungu dzeBrazil zvese zviri selenium-zvakapfuma zvekudya izvo zvinogona kubatsira kuwedzera ako mazinga zvakasikwa.

4. Idya Zvekudya Zvakasikwa Zvakapfuma muGlutathione

Muviri wemunhu unoburitsa glutathione, asi kunewo zvekudya zvekudya. Sipinachi, avocados, asparagus uye okra zvimwe zvezvinhu zvakapfuma zvekudya ().

Nekudaro, chikafu chekudya glutathione hachina kunyudzwa nemuviri wemunhu. Uyezve, yekubika uye yekuchengetedza mamiriro anogona kudzikisa huwandu hwegutathione inowanikwa mune chikafu.

Kunyangwe iine yakaderera mhedzisiro mukuwedzera huwandu hwe glutathione, zvekudya zvine glutathione zvinogona kubatsira kudzikisira kushushikana kweiyo oxidative

Semuenzaniso, kudzidza kusiri kuyedza kwakaratidza kuti vanhu vaidya zvakanyanya-zvakapfuma zvekudya vaive nenjodzi yakaderera yekubatwa negomarara remuromo ().

Pakupedzisira, kumwe kutsvagurudza kunofanirwa kuti unzwisise zvizere mhedzisiro yezvokudya zvine hupfumi hwegutathione pane oxidative kusagadzikana uye nemazinga e glutathione.

Kudya glutathione haina kunyatso nyudzwa nemuviri. Zvisinei, kusanganisira zvokudya zvakasikwa zvakakwirira mu glutathione, kufanana nemavocados, sipinashi, uye okra, zvinogona kubatsira kuderedza kushungurudzika kwehutachiona.

5. Kuwedzera Ne Whey Protein

Kugadzirwa kwemuviri wako we glutathione kunoenderana nemamwe amino acids.

Amino acid inonzi cysteine ​​inonyanya kukosha amino acid iyo inosanganisirwa mu glutathione synthesis.

Chikafu chakapfuma mucysteine, senge whey protein, inogona kuwedzera yako glutathione supply ().

Muchokwadi, kutsvagisa kunosimbisa uku kutaura, sezvo ongororo zhinji dzakawana kuti whey protein inogona kuwedzera mazinga e glutathione uye, nekudaro, inoderedza kushungurudzika kweiyo oxidative (,,,).

Whey protein isosi yakanaka yecysteine, iyo inobatsira kuchengetedza yakakwana kugadzirwa kwe glutathione. Naizvozvo, whey protein inogona kubatsira kuwedzera ako mazinga.

6. Funga nezveMukaka Rukato

Mukaka rukato zvinowedzera ndeimwe nzira yekusimudzira glutathione mazinga zvakasikwa.

Iyi yemakwenzi yekuwedzera inotorwa kubva mumukaka rukato chirimwa, inozivikanwa se Silybum marianum.

Mukaka mhinzwa unoumbwa nematatu anoshanda macompound, pamwe anozivikanwa saSilymarin. Silymarin inowanikwa mune yakanyanya kuwanda mumukaka munzwa wabvisa uye inonyatso kuzivikanwa neayo antioxidant zvivakwa ().

Uyezve, silymarin yakaratidzirwa kuwedzera mwero we glutathione uye kudzivirira kupera mune zvese bvunzo-chubhu uye zvidzidzo zvemakonzo (,).

Vatsvagiri vanotenda kuti silymarin inokwanisa kuchengetedza mwero we glutathione nekudzivirira kukuvara kwesero ().

Chinhu chinoshingairira mumukaka munzwa wakadhonzwa unonzi silymarin. Mukaka rukato zvinowedzera zvinogona kukonzera kuwedzera kweiyo glutathione mazinga, angangove akafanirwa nesilymarin.

7. Edza Turmeric Bvisa

Turmeric inovhuvhuta yeyero-orenji miriwo uye yakakurumbira zvinonhuwira muIndia chikafu.

Iyo herb yave ichishandiswa semushonga muIndia kubva panguva dzekare. Mishonga yekurapa kweturmeric inogona kunge yakabatana nechikamu chayo chikuru, curcumin ().

Iko curcumin zvemukati zvakanyanyisa kukosheswa mufomu yekubvisa ye turmeric, zvichienzaniswa nespice.

Dzakawanda mhuka uye bvunzo-chubhu zvidzidzo zvakaratidza kuti turmeric uye curcumin dhisiki ine mukana wekuwedzera glutathione mazinga (,,,).

Vanotsvaga vanopedzisa kuti iyo curcumin inowanikwa muturmeric inogona kubatsira kudzoreredza yakakwana mazinga e glutathione uye nekuvandudza chiitiko chegutathione enzymes.

Kuti uwane kuwedzera kwematanho e glutathione, iwe unofanirwa kutora turmeric mushoma, sezvo zvingave zvakaoma kwazvo kushandisa iwo mamwe mazinga e curcumin ne turmeric spice.

Curcumin, chinhu chakakosha mune turmeric, inogona kuwedzera mazinga e glutathione. Kunyangwe kunhuvira chikafu chako neturmeric kunogona kunge kuchinaka, iwe unoda iwo akanyanya kuwanda mafomu e curcumin anowanikwa mune turmeric mushoma kuti uwedzere ako mazinga.

8. Wana Kurara Zvakakwana

Kuzorora kwakanaka kwehusiku kwakakosha kune hutano hwakazara. Sezvineiwo, kushomeka kwenguva refu kwekurara kunogona kukonzera kushushikana kweiyo oxidative uye kunyangwe kusaenzana kwehomoni ().

Uyezve, kutsvagurudza kwakaratidza kuti kusarara kusingaperi kwekurara kunogona kudzikira huwandu hwe glutathione.

Semuenzaniso, chidzidzo chekuyera huwandu hwe glutathione muvanhu makumi matatu vane hutano uye vanhu makumi matatu vane hope vakaona kuti glutathione peroxidase chiitiko chaive chakadzikira zvakanyanya kune avo vane hope ().

Ongororo dzakawanda dzemhuka dzakaratidzawo kuti kushaya kurara kunokonzera kuderera kwemazinga e glutathione (,,).

Naizvozvo, kuve nechokwadi chekuti iwe unowana zvakanaka, kudzoreredza kurara husiku hwega hwega kunogona kubatsira kuchengetedza kana kuwedzera ako mazinga eiyi antioxidant.

Kurarama kushomeka kwekurara kunogona kukonzera kuderera kwemazinga e glutathione. Zvakare, kuwana kurara zvakakwana nguva dzose kunogona kubatsira kuwedzera kana kuchengetedza ako mazinga.

9. Rovedza muviri Nguva Dzose

Kugara uchiita zvekuita muviri kwave nenguva kuchikurudzirwa navanachiremba uye vanopa hutano. Hazvishamise kuti kurovedza muviri kwakanakira hutano hwako hwepanyama uye hwepfungwa.

Ongororo ichangobva kuitika inoratidza kuti kurovedza muviri kunobatsirawo mukuchengetedza kana kuwedzera mazinga e antioxidant, kunyanya glutathione.

Kupedzisa musanganiswa weese maviri cardio uye wedunhu uremu kudzidziswa kunowedzera glutathione zvakanyanya, zvichienzaniswa nekuzadza cardio kana kurema kudzidzisa wega ().

Nekudaro, vatambi vanodarika vasina kuchengetedza kudya kwakakwana uye zororo vanogona kuve panjodzi yekudzikira kwekugadzirwa kwe glutathione ().

Naizvozvo, ive shuwa yekuisa chiitiko chemuviri mune yako yenguva dzose maitiro munzira inononoka uye inonzwisisika.

Kugara uchirovedza muviri, kunyanya cardio uye kurema kudzidzisa, kunogona kubatsira kuwedzera glutathione mazinga. Nekudaro, kuwedzeredza pasina chikafu chakaringana uye kuzorora kwakaringana kunogona kudzikisira matanho ako.

10. Dzivisa Kunwa Doro Rakawandisa

Hazvishamisi kuti mitezo yakawanda yakashata yehutano inosanganisirwa neusingaperi uye kunyanya kunwa doro.

Kunwa doro kunowanzobatanidzwa nezvirwere zvakadai sechiropa cirrhosis, kukuvara kwehuropi uye pancreatitis.

Kunyangwe isingazivikanwe zvakadaro, kukuvara kwemapapu zvakare kwakakanganisa hunhu hwekudhakwa. Izvi zvinogona kunge zvine chekuita nekudzikira kwemazinga e glutathione mumapapu.

Iyo diki nzira yemapapu inoda glutathione kuti ishande nemazvo. Muchokwadi, mapapu ane hutano anosvika kakapetwa chiuru zvakapetwa glutathione kupfuura mamwe mativi emuviri ().

Kupera kwe glutathione mumapapu ezvidhakwa zvinonyanya kuitika nekuda kweiyo oxidative kusagadzikana kunokonzerwa nekugara uchinwa doro ().

Kutsvagurudza kwakaratidza kuderera kwe80-90% mumapapu e glutathione mune avo vanogara vachinwa doro rakawandisa ().

Nekudaro, kudzikisira kunwa kwako doro kunogona kukubatsira iwe kuchengeta hutano hwakanaka hwegutathione.

Kunwa doro kunoderedza huwandu hwegutathione mumuviri wese, kunyanya mumapapu. Vanhu vanogara vachinwa zvakawandisa doro vanogona kuva ne80-90% inoderera mumapapu glutathione.

Icho Chinokosha

Glutathione yakakosha antioxidant iyo inonyanya kugadzirwa nemuviri, asi inowanikwawo mune zvekudya zvinyorwa.

Nehurombo, ako mazinga eiyi antioxidant anogona kuderedzwa nekuda kwezvinhu zvakawanda, sekukwegura, kudya kwakashata uye hupenyu hwekugara.

Neraki, iwe unogona kuchengetedza akakodzera glutathione mazinga nekuwedzera yako chiitiko chemuviri, kudzivirira kunwa doro rakawandisa, kuwana kurara kwakaringana uye kudya kudya kwakaringana.

Kutora mukaka rukato, turmeric kana whey mapuroteni ekuwedzera anogona zvakare kubatsira kusimudzira ako mazinga.

Pakupera kwezuva, kune nzira dzakawanda dzakareruka uye dzakasikwa iwe dzaunogona kuwedzera ako mazinga eiyi yakakosha uye ine simba antioxidant.