Iyo Magetsi-Inowedzera Molecule Yaunoda Kuziva Nezvayo

Zvemukati

• Idya zvimwe guac.
• Shield uye chengetedza.
• Tsvaga yako Workout yin uye yang.
• Ita bvunzo kumhanya.
• Ongororo ye

Kunyanya kutyaira, kukwirisa metabolism, uye kuita zvirinani mujimu-izvi zvese zvinogona kuve zvako, nekuda kwechinhu chinozivikanwa zvishoma mumaseru ako, kutsvagisa kunoratidza. Inonzi nicotinamide adenine dinucleotide (NAD), "ndicho chimwe chezvinhu zvakakosha mumuviri wemunhu kuti uwane simba," anodaro Anthony A. Sauve, Ph.D., anodzidzisa purofesa wezvemishonga kuWeill Cornell Medicine. "NAD inobatsira masisitimu edu kushandisa chikafu uye maekisesaizi kune simba uye kusimba." (Kuwedzera muviri wako nitric oxide mazinga anogonawo kubatsira kuwedzera simba rako.)

Kunyangwe kugadzirwa kwako kweNAD kuchidzikira zvakajairika gore rega rega-muviri unoburitsa makumi maviri muzana zvishoma pazera re40 pane zvawakaita uchiri kuyaruka uye makumi maviri, Sauve anoti-kune nzira dzakanangwa dzekukubatsira iwe kuwedzera mazinga ako emorekuru. Verenga pamusoro penzira dzinoshanda dzekuvafonera-uye kuwedzera simba rako, kutsungirira, kusimba, uye hutano.

Idya zvimwe guac.

Muviri wako unoshandura vhitamini B3, aka niacin, kuita NAD, saka iwe unofanirwa kuchengetedza ako mazinga eichi chinovaka kugadzikana. Imwe nzira yakakosha yekuita izvozvo: Tarisa yako kudya kwemafuta. "Zvidzidzo zvinoratidza kuti kudya kwakakora-mafuta kunotadzisa kugona kwemuviri kushandura B3 kuita NAD, zvichikonzera mwero kuderera nekufamba kwenguva," Sauve anodaro. Vavarira kuti usatore zvinopfuura makumi matatu neshanu muzana ezviuru zvezuva nezuva macalorie ako kubva kumafuta-ndiwo magiramu 78 pane 2 000-koriori chikafu. Tarisa pane zviwanikwa zvine hutano zvemafuta asina kushatiswa, senge makotapeya nehove. (Idzi tacos hove dzine mbiri mbiri.)

Shield uye chengetedza.

"Zvidzidzo zvakaratidza kuti kuwana zuva rakawandisa kunogona kupedza zvitoro zvako zveNAD," Sauve anodaro. Ndiko nekuti muviri unorishandisa kugadzirisa maseru akakuvara nemwaranzi yeUV-kana uchigara uchisvetuka sunscreen kana kubhora mumwaranzi kwemaawa, ako mazinga eNAD achanyura. Kuti udzivise izvi, shandisa (uye shandisazve) sunblock kune ganda rakafumurwa gore rose uye pfeka magirazi ekuvharisa UV pese paunobuda panze, Sauve anodaro.

Tsvaga yako Workout yin uye yang.

Kusimudza huremu uye HIIT zvese zvakakosha kuwedzera kugadzirwa kweNAD. "Exercise masimba mhasuru kusimbisa uye kuburitsa mamwe mitochondria, mamorekuru anopa maseru ako simba, uye inowedzerawo mazinga eNAD," Sauve anodaro. Kushanda kunze kunobatsira muviri wako kubvisa mitochondria yekare kana yakakuvara zvakare, izvo zvinoita kuti tsandanyama dzako dzive noutano uye dzinoteerera kurovedza muviri. Iyo combo yesimba uye HIIT inoshanda zvakanyanya mukusimudzira mitochondrial basa, tsvagiridzo inoratidza: Ita mazuva matatu kana mana eHIIT uye mazuva maviri esimba kudzidziswa pavhiki. (Yakabatana: Ko Kudzidziswa kwesimba Kamwe paVhiki Chaizvoizvo Ita Chero Chinhu cheMuviri Wako?)

Ita bvunzo kumhanya.

Iyo ichangobva kuwanikwa fomu yevhitamini B3 inonzi nicotinamide riboside (NR) inogona kudhumhanisa NAD zvakare. Nzira yakanakisa yekuiwana iri kuburikidza nekuwedzera. Asi Josh Mitteldorf, Ph.D., munyori weCracking the Aging Code, anoti hazvisi pachena kuti munhu wese anofanira kunwa mapiritsi here kana kuti kwete. Anokurudzira kuyedza NR yekuwedzera kwemavhiki maviri, wozoidhonzera kwemavhiki maviri uye nekudzokorora kutenderera kamwe zvakare. Kana iwe ukaona kuwedzera kwesimba, kuita kwekurovedza muviri, kana kugara zvakanaka paunenge uchitora mapiritsi, ramba wakadaro. Kana zvisiri, svetuka uye unamatira kune mamwe mazano pano.

Ongororo ye