Yadda Ake Haɓaka Matakan Glutathione

Glutathione yana ɗaya daga cikin mafi ƙarfi na antioxidants na endogenous kuma don haka muhimmin ginshiƙi ne na tsarin rigakafin mu. Glutathione yana taimaka muku. a cikin yaki da ƙwayoyin cuta da detoxify - kuma yana kawar da damuwa na oxidative. Kuna iya ƙara matakin glutathione tare da matakan da aka yi niyya.

Anan ga yadda zaku iya haɓaka matakan glutathione

Glutathione shine antioxidant endogenous. An fi son samuwa a cikin hanta amma ana samuwa a cikin dukkanin kwayoyin halitta, musamman ma yawa (ban da hanta) a cikin kwayoyin jinin jini da kuma kwayoyin tsarin rigakafi.

A matsayin daya daga cikin mafi karfi kuma mafi karfi antioxidants, glutathione yana kula da kawar da radicals kyauta. Free radicals na nufin danniya oxidative. Danniya na Oxidative, bi da bi, yana haifar da lalacewar tantanin halitta da nama kuma saboda haka yana da mahimmancin gudummawar cututtukan da yawa na yau da kullun kuma galibi yana da alhakin gaskiyar cewa muna duban mu kuma muna jin tsufa a tsawon rayuwarmu kuma yawanci ( nan da nan ko kuma daga baya) jin tsufa. .

Tun da glutathione na iya rage wannan damuwa na oxidative, ana ɗaukar abu azaman wakili na rigakafin tsufa na halitta. Saboda wannan dalili kadai, yana da ma'ana don ɗaukar matakan haɓaka matakan glutathione na sirri

Abubuwan da ke haifar da damuwa na oxidative

Amma daga ina ne damuwa na oxidative ke fitowa? Damuwar Oxidative na iya tasowa saboda dalilai masu zuwa (na ciki da na waje):

Abubuwan ciki waɗanda zasu iya haifar da damuwa na oxidative

• Nauyin tunani ko na jiki (yawan damuwa, wasanni da yawa, aiki mai yawa (ko na jiki ko na hankali)
• tiyata da raunuka
• Ciwon sukari da pre-ciwon sukari
• dyslipidemia
• Rashin aiki na hanta, koda, da hanji
• Cututtukan kumburi na kullum

Abubuwan waje waɗanda zasu iya haifar da damuwa na oxidative

• Gumakan muhalli (sauran magungunan kashe qwari, ɓangarorin ƙwayoyin cuta, ƙarfe masu nauyi, da sauransu).
• Fitowa da yawa ga haskoki UV ko wasu nau'ikan radiation mai cutarwa
• Babban matakan ozone
• nicotine da barasa
• magani
• Abincin rashin lafiya da ƙarancin antioxidant

Glutathione yana da tasirin antioxidant, yana lalata, kuma yana tallafawa tsarin rigakafi
Baya ga ayyukan antioxidant, glutathione yana da wasu manyan ayyuka guda biyu: Yana da mahimmanci ga lalatawar jiki kuma yana inganta aikin tsarin rigakafi.

A shekara ta 2006, ƙwararrun mujallar Virology ma ta ba da rahoton cewa glutathione ya iya toshe yaduwar ƙwayoyin cuta na mura (cututtukan mura), ƙwayoyin cuta na HI (HIV), da herpes a cikin gwaje-gwajen tantanin halitta. Cire glutathione daga sel ya haifar da ƙara yawan kwafin ƙwayoyin cuta (= ƙwayoyin cuta).

A cikin yanayin cututtuka, matakin glutathione ya ragu

Tun da glutathione yana aiki sosai a cikin cututtukan ƙwayoyin cuta, matakin glutathione yana raguwa da sauri a cikin yanayin cututtukan da suka dace (viruses simplex viruses). Har ila yau, matakin glutathione yana raguwa lokacin da aka fallasa shi zuwa gubobi na muhalli, wanda ake iya fahimta, tun da karuwar yawan gubobi ko cututtuka a cikin jiki yana haifar da damuwa mai yawa fiye da yadda ya riga ya faru.

Ana buƙatar ƙarin aikin detoxification da aikin antioxidant a yanzu, yawan amfani da glutathione, da sauri matakin ya ragu, kuma mafi mahimmancin ma'auni don sake haɓaka matakin glutathione.

Matakan Glutathione sun ragu a yawancin cututtuka na yau da kullum

Hakanan matakan Glutathione sun ragu a cikin cututtuka na yau da kullun. Mafi munin lafiyar mutum shine, raguwar matakin glutathione. Don wannan dalili, a cikin wani labarin Satumba na 2019 a cikin Abincin Abinci, masu bincike sun ba da shawarar yin amfani da matsayin glutathione azaman ma'aunin halitta (ma'auni) da niyya matakan lafiya na glutathione azaman makasudin warkewa a cikin cututtukan cututtukan da ke da alaƙa da shekaru daban-daban.

An riga an danganta cututtuka masu zuwa da ƙananan matakan glutathione, bisa ga wannan labarin:

• Alzheimer's da sauran rashin fahimta
• Cancer
• Ciwon hanta na yau da kullun (cirrhosis, hepatitis)
• cystic fibrosis
• Ciwon sukari (musamman ciwon suga mara kyau)
• HIV
• hawan jini
• lupus
• Rashin haihuwa - a cikin maza da mata
• Multi sclerosis
• Parkinson's
• Rashin hankali

Ana kuma la'akari da shekaru a matsayin wani abu da ke sa matakan glutathione ya ragu ci gaba
Ko cututtuka sun inganta lokacin da matakan glutathione suka sake karuwa ba a fahimta sosai ba. Duk da haka, irin wannan tabbacin zai zama da wuya a samu, saboda glutathione ba shakka ba shine kawai abin da ake bukata don rayuwa mai kyau ba.

Koyaushe dukkanin kunshin ne ke ƙidayar - wanda ba kawai yana nufin wasu hanyoyi da abubuwa (bitamin, antioxidants, da sauransu), amma kuma matakan kamar isasshen barci, motsa jiki na yau da kullun, kula da damuwa mai kyau, hasken rana, hanji mai lafiya, da sauransu.

Glutathione: menene duk da haka?

Lokacin da kake tunanin maganin antioxidants, yawanci kuna tunanin abubuwan da kuke ci da abinci, misali B. Lycopene a cikin tumatir, anthocyanins a cikin jan kabeji, EGCG a cikin koren shayi, da dai sauransu. Glutathione, a gefe guda, shine antioxidant endogenous. Don haka jiki ne ke yin shi da kansa. Don wannan dalili, ana haɗa amino acid guda uku a cikin sel: glutamic acid, cysteine, da glycine. Don haka Glutathione tripeptide ne, inda “tri-” ke tsaye ga uku.

Kuma menene ma'anar peptide? Abubuwan da suka ƙunshi amino acid da yawa ana kiransu sunadaran sunadaran. Duk da haka, ya kamata a sami fiye da amino acid 100 (duk da haka, wannan ma'anar ba a daidaita ba; akwai maɓuɓɓugar da ke magana akan sunadaran daga amino acid 50 da maɓuɓɓuka waɗanda kawai suna magana akan sunadaran daga amino acid 190; muna ɗauka iyakar amino acid 100. ).

Abubuwan da suka ƙunshi ƙarancin amino acid - irin su. B. glutathione (amino acid 3) ko insulin (51 amino acids) - ana kiransa peptides. Tabbas, peptides ba wai kawai ana samun su a cikin mutane ba, har ma a cikin tsirrai da dabbobi. Ko dafin gizo-gizo mai yawo na Brazil peptide ne. Ana kiransa PhTx1 kuma ya ƙunshi amino acid 77 - idan kuna sha'awar.

Auna matakan glutathione - Gano ƙarancin glutathione

Idan kana so a auna matakin glutathione, likita ko wani likita na iya yin hakan ta hanyar amfani da gwajin jini (jini duka). An rubuta ƙididdiga da yawa, tun da ba kawai matakin glutathione ba ne ke da mahimmanci, amma har ma da rabo tsakanin raguwa da oxidized glutathione.

Rage glutathione ba glutathione mai arha ba ne musamman, amma glutathione mai aiki, watau wanda ke da tasirin antioxidant. Lokacin da wannan rage glutathione ya kawar da tsattsauran ra'ayi na kyauta, ya zama oxidized a cikin tsari, wanda ke nufin ya ba da radical kyauta electron na kansa.

Biyu kwayoyin glutathione oxidized ta wannan hanyar yanzu sun haɗu; Ana kiran wannan haɗin GSSG. A cikin wannan nau'i, glutathione ba zai iya yin aiki azaman antioxidant ba. Duk da haka, akwai wani enzyme, abin da ake kira glutathione reductase, wanda zai iya sake samar da kwayoyin glutathione guda biyu daga GSSG, wanda nan da nan zai iya sake fara korar free radicals.

Kuna iya ganin cewa darajar jimlar glutathione ba lallai ba ne mai ma'ana, tun da yana yiwuwa kuma adadin glutathione oxidized ya yi girma ba zato ba tsammani, wanda ba a iya gani daga jimlar glutathione. Rage glutathione yakamata ya zama kashi 81 zuwa 93 na jimlar glutathione.

Wannan rabo tsakanin ragewa da oxidized glutathione shine kyakkyawan ma'auni don iyawar lalatawar tantanin halitta da kuma nauyin oxidative na yanzu. Idan rabon raguwar glutathione ya faɗi, wannan alama ce ta matsananciyar damuwa na oxidative, rage ikon detoxify, da / ko riga cuta.

Idan har yanzu ya zama cewa ya kamata ku ƙara yawan matakan glutathione, aƙalla na rage glutathione, kuna iya fara wasan wasa tare da ra'ayin kawai shan rage glutathione, amma sai ku ga bayanin cewa irin wannan ƙarin kayan abinci ba shi da wani tasiri akan samun. matakan glutathione. Ya kamata ku sha glutathione ko a'a?

Wannan shine abin da ke faruwa lokacin da kake shan glutathione

Na dogon lokaci, an ce babu wata ma'ana a cikin shan glutathione, tun da tripeptide - kamar kowane furotin - ya rushe cikin amino acid dinsa a cikin tsarin narkewa saboda godiya ga peptidases masu dacewa (enzymes waɗanda ke raba peptides) don haka. cewa matakin glutathione ba zai iya tashi ko ɗaya ba, wanda kuma shine yanayin a zahiri tsofaffin karatu daban-daban na iya nunawa.

A cikin 2015, duk da haka, an buga bazuwar, makafi biyu, binciken sarrafa wuribo wanda ya tabbatar da akasin haka, wato shan glutathione na iya ƙara yawan matakan glutathione (38). A wancan lokacin, manya 54 (masu shan taba) sun sha 250 MG ko 1000 mg glutathione kowace rana tsawon watanni shida, tare da karuwa a matakin glutathione bayan wata daya kawai, amma har ma a bayyane bayan watanni 3 da 6.

Bayan watanni 6, matakan glutathione (a cikin rukunin 1000 MG) a cikin ƙwayoyin jajayen jini, lymphocytes (wani rukuni na farin jini), da plasma ya karu da matsakaicin 30 zuwa 35 bisa dari. A cikin sel na mucosa na baka har ma da kashi 260.

Hakanan matakin glutathione ya karu a cikin rukunin 250 MG - kuma ba tare da fahimta ba kawai, wato ta kashi 29 cikin a cikin jajayen ƙwayoyin jini. A lokaci guda kuma, an sami raguwa a cikin damuwa na oxidative (rabo na oxidized zuwa rage glutathione ya inganta) da kuma ƙarfafa tsarin rigakafi, wanda aka nuna a cikin gaskiyar cewa kwayoyin kisa na halitta sunyi aiki sau biyu kamar yadda a cikin rukunin placebo. . Kwayoyin kisa na halitta suna cikin mafi mahimmancin sel a cikin tsarin rigakafi. Babban aikin su shine kawar da ƙwayoyin da ba su da kyau (kwayoyin ciwon daji) da ƙwayoyin cuta masu kamuwa da ƙwayoyin cuta.

Koyaya, matakan glutathione sun koma matakan asali a cikin wata guda na dakatar da kari.

Nazarin: Glutathione yana rage taurin jijiya

Yanzu ana zargin cewa liposomal glutathione ko sublingual glutathione na iya samun mafi girma bioavailability fiye da "al'ada" glutathione kari. Domin binciken biyu na baya-bayan nan (amma ƙananan) daga 2017 da 2018 an gudanar da su tare da ainihin waɗannan nau'ikan glutathione kuma sun nuna haɓakar matakan glutathione.

Binciken na 2017 ya haɗa da maza 16 waɗanda aka yi la'akari da su a matsayin ƙungiyar haɗari ga cututtukan zuciya saboda suna fama da cutar hawan jini ko rashin lafiya na lipid metabolism kuma jinin jini ya riga ya nuna wani taurin kai da rashin aiki. Mutanen sun ɗauki 100 MG na sublingual glutathione (OXITION) ko placebo sau biyu a rana har tsawon makonni huɗu. Tun da farko, an kwatanta bioavailability na sublingual glutathione tare da "al'ada" L-glutathione.

A cikin adadi mai yawa na maza, taurin jijiya ya ragu sosai bayan shan glutathione.

An gudanar da binciken na 2018 tare da maza 12. Sun dauki ko dai 500 ko 1000 MG na liposomal glutathione kullum tsawon makonni hudu. Bayan makonni biyu kacal, matakin glutathione a cikin jini ya ƙaru da kashi 25 cikin ɗari. Ƙimar da ke nuna girman danniya na oxidative da dabi'un da ke taimakawa wajen tantance tsarin rigakafi (aikin ƙwayoyin kisa na halitta da sauran kwayoyin tsaro (B-lymphocytes)) duk sun inganta, kamar yadda rabon oxidized zuwa rage glutathione.

Wannan nau'i na glutathione yana da amfani azaman kari na abinci

Don haka zaku iya ɗaukar glutathione idan kuna so. Dangane da binciken da aka gabatar, "al'ada" L-glutathione kuma na iya ƙara matakan glutathione. Idan kuna son amfani da sublingual ko liposomal glutathione, to ƙaramin adadin ya isa, tunda an ce bioavailability ɗin su ya fi kyau kuma mafi girman adadin sa ana iya sha.

Sulingual Glutathione

Sulingual yana nufin cewa glutathione daban-daban an riga an shanye shi da mucosa na baka don haka da sauri ya shiga cikin jini ba tare da fara wucewa ta hanta ba.

Liposomal Glutathione

Liposomal yana nufin cewa glutathione yana kunshe a cikin ƙananan liposomes, yana ba shi damar shiga cikin sel kai tsaye ba tare da rushewar enzymes masu narkewa ba. Liposomes jakunkuna ne waɗanda harsashi ya ƙunshi yadudduka biyu na phospholipids - kama da membrane cell na sel. An ce kasancewar lipsomal glutathione ya kusan kusan kashi 100.

An Shawarar Sulingual/Liposomal Glutathione?

Tambayar a nan, duk da haka, ita ce ko yana da ma'ana don yaudarar tsarin kariya na jiki kawai saboda kuna tunanin yana taimakawa da yawa. Wataƙila kewaye hanta ba shi da kyau bayan duk? Wataƙila ba shi da kyau sosai lokacin da babban adadin abu ɗaya ya shiga cikin sel ba zato ba tsammani. Wataƙila yana da ma'ana cewa wasu daga cikin glutathione suna narkewa kuma kawai suna shiga cikin sel gwargwadon yadda jiki ya ga dama.

Tare da glutathione, burin bai kamata ya zama babban matakin da zai yiwu ba, sai dai madaidaicin matakin. Yawancin abu mai kyau zai iya juya zuwa akasin haka tun lokacin da antioxidants na iya samun tasirin oxidative a cikin kashi mai yawa.

Saboda haka, muna ba da shawarar cewa yana da kyau kada a yi amfani da glutathione na liposomal (sai dai idan an gano rashi na glutathione wanda ke buƙatar gyara da sauri), amma maimakon ɗaukar "al'ada" rage L-glutathione da kuma ɗaukar ƙarin matakai don ƙara yawan jiki. samar da glutathione na kansa yana haɓaka adadin lafiya saboda hakan zai zama mafi na halitta kuma mai yiwuwa kuma hanya mafi lafiya.

Wannan shine yadda zaku iya ƙara matakan glutathione a zahiri

Za mu gabatar muku da abinci iri-iri, amma har ma da bitamin, ma'adanai, amino acid, da abubuwan shuka, waɗanda - kamar koyaushe a cikin cikakkiyar dabi'a - ba wai kawai ƙara matakan glutathione ba amma kuma suna da fa'idodin kiwon lafiya da yawa.

Magnesium don matakan glutathione

Magnesium yana da mahimmanci don samar da glutathione na jiki. Samuwar glutathione yana faruwa a matakai biyu:

1. An samo γ-glutamylcysteine ​​daga amino acid guda biyu glutamic acid da cysteine ​​(γ = gamma). Madaidaicin enzyme wanda ke fara wannan amsa ana kiransa γ-glutamylcysteine ​​synthetase. Yanzu ginin na uku ya ɓace, glycine, wanda aka "haɗe" a mataki na biyu.
2. Glutathione yana samuwa daga γ-glutamylcysteine ​​​​da glycine. Madaidaicin enzyme wanda ya fara wannan mataki na biyu ana kiransa glutathione synthetase.

Dukansu enzymes suna buƙatar makamashi (ATP) da magnesium don kowane ɗayan waɗannan matakan. A gefe guda, idan kuna fama da rashi na magnesium, yana iya zama cewa samar da glutathione shima yana shan wahala kuma matakan glutathione ɗin ku sun ragu.

Selenium yana ƙara matakan glutathione

Hakanan abu ne mai mahimmanci don ingantaccen matakin glutathione. A gefe guda, selenium yana tabbatar da cewa glutathione na iya lalatawa da kyau, a gefe guda, akwai haɗin kai tsakanin matakan selenium da matakan glutathione.

A cikin lokaci, I na detoxification na jiki, rukunin enzyme na glutathione peroxidases yana tabbatar da cewa glutathione u. Hydrogen peroxide (wanda ake samarwa ta hanyar numfashi a cikin jiki, misali), amma kuma yana mayar da sauran peroxides marasa lahani. Glutathione peroxidases, bi da bi, ya ƙunshi selenium, don haka wannan mataki na detoxification yana aiki ne kawai tare da matakin selenium mai lafiya.

Idan kashi na I na detoxification ba zai iya ci gaba da kyau ba saboda ƙarancin selenium, lokaci na II, inda ake canza gubobi zuwa nau'i mai narkewa ta ruwa ta yadda za a iya fitar da su ta cikin kodan, shi ma ya tsaya cak. Saboda haka, selenium yana da matukar muhimmanci ga aikin detoxification mai kyau. (An siffanta matakan kawar da su dalla-dalla a cikin rubutun selenium.)

Nazarin 2011 akan manya 336 ya nuna yadda selenium zai iya ƙara matakin glutathione kai tsaye. Sun cinye 247 mcg na selenium ta hanyar yisti selenium kowace rana don watanni 9, wanda ya haifar da karuwar kashi 35 cikin na matakan glutathione (a cikin mahalarta masu launin fata, amma ba a cikin masu duhu ba).

Duk da haka, a yi hankali kada ku ɗauki selenium da yawa, tun da yawan abin da aka yi amfani da shi yana da tasirin oxidative. Don haka yana da kyau ka tsaya kan ƙaramin adadin misali B. 50 µg kowace rana kuma jira don ganin yadda matakin selenium ya canza. Kada a sha fiye da 200 μg selenium kowace rana.

N-acetylcysteine ​​​​(NAC) da matakan glutathione

Tabbas, ya kamata ku kula da wadataccen wadataccen furotin, tunda sunadaran suna samar da amino acid guda uku waɗanda ke yin glutathione: cysteine, glycine, da glutamic acid.

Sunadaran sun ƙunshi glutamic acid da glycine da yawa, amma kaɗan ne kawai na cysteine ​​daidai gwargwado, wanda shine dalilin da yasa wannan amino acid shima yana iyakance amino acid a cikin samuwar glutathione. Ƙuntatawa yana nufin cewa glutathione da yawa za a iya samar da shi har sai an yi amfani da shagunan cysteine. Don haka, idan ana maganar glutathione, koyaushe ana turawa don samar da isasshen ƙwayar cysteine, wanda yawanci ana ba da shawarar N-acetylcysteine ​​​​(NAC) azaman kari na abinci a lokaci guda.

NAC wani sinadari ne na roba wanda ake samu a kasuwa a matsayin maganin tari amma kuma ana amfani dashi azaman maganin yawan wuce gona da iri na paracetamol domin yana da matukar kyau wajen kawar da damuwa mai iskar oxygen dake haifar da paracetamol a hanta.

Ko NAC na iya haɓaka matakin glutathione har yanzu ba a fayyace ba kuma yanayin binciken bai bayyana ba. A cikin binciken da aka yi da marasa lafiyar Parkinson, shan NAC ya haifar da mummunar bayyanar cututtuka kuma dole ne a daina.

Protein foda don matakan glutathione

Wani lokaci ana ɗauka cewa shan cysteine ​​kadai a cikin nau'in NAC ba ya da kyau. Hakanan ya kamata ku ɗauki glycine a lokaci guda. A cikin wani ɗan ƙaramin binciken da aka yi na tsofaffi 8 da ƙungiyar kulawa na 8 matasa, da farko tsofaffi suna da ƙarancin glycine da ƙarancin cysteine ​​a cikin ƙwayoyin jininsu da kuma ƙarancin matakan glutathione fiye da na kanana.

Bayan shan NAC (132 MG a kowace kilogiram na nauyin jiki) da glycine (100 MG kowace kilogiram na nauyin jiki) na tsawon kwanaki 14, babu sauran bambance-bambance a cikin matakan glutathione na kungiyoyin shekaru biyu. Don haka yana iya yin ma'ana don tunanin duka amino acid, ba kawai cysteine ​​ba, musamman ga tsofaffi.

Ana yawan jaddada furotin na whey a matsayin tushen amino acid (protein whey). Duk da haka, yana ba da ɗan ƙaramin cysteine ​​fiye da furotin shinkafa na tushen tsire-tsire (misali daga yanayin inganci), amma ko da ƙasa da glycine fiye da furotin shinkafa.

A cikin furotin whey (Primal Whey ta Primal State) sune:

• 1.8 g cysteine
• 1.4 g glycine
• 13 g glutamic acid
• 4 g ruwa

Ingantacciyar furotin shinkafa ta ƙunshi:

• 1.6 g cysteine
• 3.4 g glycine
• 14.2 g glutamic acid
• 4.2 g ruwa

Abin takaici, binciken ya zuwa yanzu an gudanar da shi ne kawai tare da furotin whey. Abincin rana na 14 na 15, 30, ko 45 g furotin foda a kowace rana ya nuna karuwa mai dogara da kashi a matakin glutathione (ta kashi 25 tare da 45 g furotin foda).

A cikin ƙaramin, bazuwar, binciken da aka sarrafa na masu ciwon daji na 23, shan 40 g / rana na furotin whey da zinc da selenium sun haɓaka matakan glutathione da kashi 11.7. Bugu da ƙari, wasu ƙididdiga sun nuna ingantaccen tsarin rigakafi mai ƙarfi.

A kowane hali, yana iya yin ma'ana don cinye furotin mai inganci fiye da amino acid guda ɗaya, tunda yanzu an yarda cewa serine - wani amino acid - yana iya ƙara matakan glutathione. Ko dai saboda ana iya amfani da shi don samar da glycine a cikin jiki ko kuma saboda yana iya inganta bioavailability na cysteine. Shinkafa foda kuma yana da gefe ta fuskar serine.

Omega-3 fatty acid yana taimakawa tsarin glutathione

Omega-3 fatty acids an san su don maganin kumburi, wanda shine dalilin da ya sa aka bincika ko za su iya tallafawa tsarin antioxidant na jiki a kusa da glutathione.

A cikin nazarin 2015, an ba wa mahalarta baƙin ciki 4000 MG na omega-3 fatty acids (4 x 1000 mg capsules) dauke da 1200 MG EPA da 800 MG DHA kowace rana don makonni 12. Bacin ransu ya inganta (idan aka kwatanta da rukunin placebo). Kodayake omega-3 fatty acids ba zai iya ƙara matakin glutathione ba, sun sauƙaƙa tsarin glutathione saboda su kansu suna da tasirin antioxidant da anti-mai kumburi.

A ɗan gajeren sarkar omega-3 fatty acids daga man flaxseed, a gefe guda, ya bayyana musamman yana ƙara matakan glutathione, aƙalla a cikin binciken 2017 na marasa lafiya na Parkinson. Abubuwan sun ɗauki 1000 MG na man flaxseed tare da 400 IU na bitamin E na makonni 12. Matsayin su na glutathione, antioxidant, ƙara ƙarfin aiki kuma, yayin da alamun kumburi ya ragu.

Wani bita daga 2019, wanda aka kimanta nazarin 9 akan wannan batu, ya nuna cewa ƙarfin antioxidant ya karu godiya ga haɗin omega-3 fatty acids da bitamin E, amma nauyin damuwa na oxidative shima ya ragu. Koyaya, matakin glutathione bai canza sosai ba.

Tabbatar cewa kuna da wadataccen kayan abinci na omega-3 fatty acids, idan kawai saboda abubuwan anti-mai kumburi da tasiri mai kyau akan kwakwalwa. Tace danyen abinci lokaci-lokaci tare da man linseed sannan a sha a cikin dogon sarkar fatty acids EPA da DHA a sigar man algae.

Bitamin B suna kunna glutathione

Ana buƙatar Vitamin B2 (riboflavin) ta hanyar enzyme glutathione reductase, wanda zai iya canza glutathione mai oxidized baya cikin sigar rage aiki.

Vitamin B12 yana da alaƙa kai tsaye zuwa ƙananan matakan glutathione. A cikin Maris 2017, marasa lafiya 51 da ke fama da rashi bitamin B12 an gano su ma suna da ƙananan matakan glutathione. Hakanan, ƙimar ƙarfin antioxidant ɗin su ya yi ƙasa kaɗan, yayin da karatun damuwa na oxidative ya yi yawa.
Idan rashi bitamin B12 ya bayyana, ku tattauna da likitan ku ko ƙarin bitamin B na al'ada har yanzu ya wadatar ko kuma ya kamata ku ɗauki babban adadin B12 ko buƙatar alluran B12 don magance rashi cikin sauri.

Vitamin C yana ƙara matakan glutathione

An san shi kansa bitamin C a matsayin antioxidant mai mahimmanci, amma kuma yana iya ƙara yawan matakan glutathione, musamman ma idan mutumin da ake tambaya ya cinye ƙananan adadin bitamin C a gabani. A wannan yanayin, shan 500 zuwa 1000 MG na bitamin C a kowace rana (na makonni 13) ya haifar da karuwar kashi 18 cikin dari na matakan glutathione a cikin lymphocytes (kwayoyin tsaro).

Wani bincike ya nuna cewa bayan shan 500 zuwa 2000 MG na bitamin C a kowace rana, ko da 500 MG na bitamin C a kowace rana ya isa ya ƙara matakin glutathione a hankali.

Turmeric, nono madara, da Rosemary don matakan glutathione

Har yanzu babu wani binciken asibiti game da tasirin magungunan da aka ambata akan matakin glutathione. Nazarin dabba ya nuna, duk da haka, cewa duka Rosemary da madarar nono, da curcumin a cikin nau'i na cirewa na iya ƙara matakan glutathione a cikin hanta musamman.

Don haka idan kun riga kuna shan curcumin ko watakila madarar thistle tsantsa don hanta ta wata hanya, kuna kuma tallafawa matakan glutathione ta wannan hanyar.

MSM yana ƙara matakan glutathione

Hakanan ya shafi MSM (methylsulfonylmethane), wani fili na sulfur na halitta wanda mutane da yawa sun riga sun yi amfani da su don rage kumburi da zafi daga misali B. gunaguni na haɗin gwiwa ko don tallafawa tsoka da farfadowa bayan wasanni.

A lokaci guda, MSM na iya ƙara yawan matakan glutathione, ko watakila daidai ne saboda wannan dukiya cewa yana da tasiri mai kyau akan haɗin gwiwa da tsokoki. A cikin binciken Iran na 2011, an ba wa maza 18 marasa horo 50 MG MSM kowace kilogiram na nauyin jiki ko placebo kowace rana na kwanaki 10. Daga baya, matakin glutathione a cikin ƙungiyar MSM ya fi girma fiye da rukunin placebo.

Wadannan abinci sun ƙunshi glutathione

Tunda glutathione wani abu ne na endogenous, baya ɗaya daga cikin mahimman abubuwan gina jiki don haka ba lallai bane sai an shanye shi da abinci.

Koyaya, glutathione shima yana cikin abinci, kodayake ba a san ko menene wannan abun cikin na glutathione zai iya ba da gudummawa ga haɓaka matakan glutathione na jiki ba. Don cikawa, a ƙasa akwai matakan glutathione na wasu abinci. Masu gaba-gaba a cikin abinci na tushen shuka sune bishiyar asparagus (kuma dafaffe) da avocados.

Shuka abinci tare da glutathione

A ƙasa akwai samfurin wasu abinci na tushen shuka da matakan glutathione, waɗanda muka ciro daga bincike daga 1992, tare da tabbatar da wasu daga cikin waɗannan matakan a cikin bincike na 2019. Ƙimar da aka ƙayyade koyaushe suna nufin 100 g na abinci daban-daban:

• Bishiyar asparagus da aka dafa: 28 MG
• Avocados danye: 27.7 MG
• Walnuts: 15 MG
• Dankali dafa: 13.6 MG
• Alayyafo raw: 12.2 MG
• Tumatir danye: 9 MG (wannan darajar ta ragu sosai tare da tumatir gwangwani)
• Girma: 6.4mg
• Cucumbers: 4.3 MG
• Oatmeal porridge: 2.4 MG
• Gurasar alkama na gari: 1.2 MG
• Don kwatanta: glutathione capsules: 500 MG da capsule da kashi na yau da kullun.

Abubuwan glutathione a cikin nama, kifi, kayan kiwo, tofu, da kayan zaki

Ana kuma la'akari da nama a matsayin mai arziki a cikin glutathione, misali B. Hamburger (17 mg / 100 g), naman alade maras kyau (23.6 MG), soyayyen nono (13.1 MG), dafaffen naman alade (23.3 mg) da tsiran alade (Frankfurter 6.2 mg) . Tare da 1 zuwa 6 MG, kifi yana da ƙarancin ƙarancin glutathione.

Yana da ban sha'awa cewa kwakwalwan dankalin turawa sun ƙunshi 27 MG na glutathione da kuma soya daga kayan abinci mai sauri har yanzu suna ɗauke da 14.3 MG. Ba abin mamaki ba, alewa, kiwo, kofi, shayi, da abubuwan sha masu laushi ba su da glutathione gaba ɗaya. Amma kuma tofu.

Menene waɗannan dabi'u suke gaya mana? Ba zai iya zama abun ciki na glutathione kadai wanda ke sa abinci lafiya ba. In ba haka ba, ya kamata ku iya samun babban lafiya tare da cin abinci na yau da kullum na naman alade da dankalin turawa, wanda a fili ba haka bane.

Abincin da aka dafa yana ba da ƙarancin glutathione fiye da ɗanyen abinci

Da zarar an sarrafa abincin, musamman mai zafi ko ma gwangwani, matakin glutathione yakan ragu sosai, wani lokacin zuwa sifili - keɓancewa suna tabbatar da ƙa'idar.

Apples, alal misali, sun ƙunshi 3.3 MG na glutathione a kowace g 100 a cikin ɗanyen nau'i, kuma ruwan 'ya'yan itace shine daidai 0.0 MG. (Hakika, wannan ba ya shafi ruwan 'ya'yan itace da aka guga da kansa, amma ga ruwan 'ya'yan itace na masana'antu na pasteurized da aka saba).

Danyen alayyahu ya ƙunshi 12 mg glutathione a kowace g 100, dafa shi da 2 MG kawai. Danyen peaches sun ƙunshi 7.4 MG, kuma peaches gwangwani suna ƙarƙashin 2 MG. Abin da ke cikin glutathione na nama shima yana raguwa lokacin da aka soya shi ko kuma aka yi zafi. Gasa, alal misali, yana rage abun ciki na glutathione a cikin naman sa da kashi 40 cikin ɗari.

Yadda mafi kyau don ƙara matakan glutathione

Kuna iya ganin matakan da ke haɓaka ko haɓaka matakan glutathione ɗinku ba sababbi bane musamman. Kamar yadda aka saba a cikin cikakke naturopathy, duk matakan koyaushe suna da tasiri mai kyau akan kowane bangare na lafiya. Don haka, idan kun ci abinci lafiya, ku kula da wadataccen kayan abinci masu mahimmanci, kuma ku zaɓi kayan abinci masu taimako, matakin glutathione ɗinku zai warke ba da daɗewa ba (idan ya yi ƙasa da ƙasa).