Ungawanyusa Kanjani Amazinga Akho e-Glutathione

I-Glutathione ingenye ye-antioxidant enamandla kakhulu engapheli futhi ngaleyo ndlela insika ebalulekile yamasosha ethu omzimba. I-Glutathione iyakusiza. ekulweni namagciwane futhi ukhiphe ubuthi - futhi uqede ukucindezeleka okwenziwe nge-oxidative. Ungakwazi ukwandisa izinga lakho le-glutathione ngezinyathelo ezihlosiwe.

Nakhu ukuthi ungawandisa kanjani amazinga akho e-glutathione

I-Glutathione iyi-antioxidant engapheli. Yakheka ngokukhethekile esibindini kodwa itholakala kuwo wonke amangqamuzana omzimba, ngamanani aphezulu kakhulu (ngaphandle kwesibindi) kumangqamuzana egazi abomvu kanye namangqamuzana amasosha omzimba.

Njengenye yama-antioxidants anamandla futhi anamandla, i-glutathione inakekela ukuqeda ama-radicals mahhala. Ama-radicals wamahhala asho ukucindezeleka okwenziwe nge-oxidative. Ukucindezeleka okwenziwe nge-oxidative, nakho, kuholela ekulimaleni kwamangqamuzana nezicubu futhi ngakho-ke kuyimbangela ebalulekile yezifo eziningi ezingapheli futhi kunesibopho esikhulu sokuthi sibukeka futhi sizizwa sibadala phakathi nesikhathi sokuphila futhi ngokuvamile (ngokushesha noma kamuva) sizizwa sikhulile. .

Njengoba i-glutathione inganciphisa lokhu kucindezeleka kwe-oxidative, into ibhekwa njenge-ejenti yemvelo elwa nokuguga. Ngenxa yalesi sizathu kuphela, kubonakala kunengqondo ukuthatha izinyathelo zokwandisa amazinga e-glutathione yomuntu siqu

Izimbangela zokucindezeleka okwenziwe nge-oxidative

Kodwa i-oxidative stress ivela kuphi? Ingcindezi ye-oxidative ingavela ngenxa yalezi zinto ezilandelayo (zangaphakathi nangaphandle):

Izici zangaphakathi ezingabangela ingcindezi ye-oxidative

• Ukugcwala ngokweqile kwengqondo noma ngokomzimba (ukucindezeleka okukhulu, umdlalo omningi, umsebenzi omningi (kungaba ngokomzimba noma ngokwengqondo)
• ukuhlinzwa nokulimala
• Isifo sikashukela kanye ne-prediabetes
• i-dyslipidemia
• Ukuphazamiseka kokusebenza kwesibindi, izinso, namathumbu
• Izifo ezingamahlalakhona ezingapheli

Izici zangaphandle ezingabangela ingcindezi ye-oxidative

• Ubuthi bemvelo (izinsalela zezibulala-zinambuzane, izinhlayiya, izinsimbi ezisindayo, njll.)
• Ukuchayeka kakhulu emisebeni ye-UV noma ezinye izinhlobo zemisebe eyingozi
• Amazinga aphezulu e-ozone
• i-nicotine notshwala
• imithi
• Ukudla okungenampilo nokuphansi kwe-antioxidant

I-Glutathione inomphumela we-antioxidant, iqeda ubuthi, futhi isekela amasosha omzimba
Ngaphandle kwemisebenzi yayo ye-antioxidant, i-glutathione ineminye imisebenzi emibili emikhulu: Ibalulekile ekukhishweni komzimba emzimbeni futhi ithuthukise ukusebenza kwamasosha omzimba.

Ngo-2006, iphephabhuku elinguchwepheshe i-Virology laze labika ukuthi i-glutathione yakwazi ukuvimba ukuphindaphindeka kwamagciwane omkhuhlane (amagciwane omkhuhlane), amagciwane e-HI (HIV), kanye ne-herpes ekuhlolweni kwamaseli. Ukukhipha i-glutathione kumaseli kuholele ekwandeni kokuphindaphinda kwegciwane (= ukuphindaphindeka kwegciwane).

Endabeni yokutheleleka, izinga le-glutathione liyehla

Njengoba i-glutathione isebenza kakhulu ezifweni ezibangelwa amagciwane, izinga le-glutathione lehla ngokushesha esimweni sezifo ezithathelwanayo ezihambisanayo (amagciwane e-herpes simplex). Izinga le-glutathione libuye linciphe lapho livezwa ubuthi bemvelo, okuqondakalayo, njengoba ukwanda kokungena kobuthi noma izifo emzimbeni kudala ingcindezi ye-oxidative eyengeziwe kunalokho osekuvele kwenzeka.

Umsebenzi wokuqeda ubuthi obuyingozi kanye ne-antioxidant usudingeka manje, lapho kusetshenziswa i-glutathione eyengeziwe, izinga lehla ngokushesha, kanye nesilinganiso esibaluleke kakhulu sokuphakamisa izinga le-glutathione futhi.

Amazinga e-Glutathione ehla ezifweni eziningi ezingapheli

Amazinga e-Glutathione nawo ehla ezifweni ezingapheli. Uma impilo yomuntu iba yimbi, izinga le-glutathione liyancipha. Ngalesi sizathu, ku-athikili kaSepthemba 2019 ethi Nutrients, abacwaningi baphakamise ukuthi kusetshenziswe isimo se-glutathione njenge-biomarker (isilinganiso) futhi kuqondiswe kumazinga e-glutathione anempilo njengomgomo wokwelapha ezifweni ezihlukahlukene ezingelapheki nezihlobene neminyaka.

Izifo ezilandelayo sezivele zixhunyaniswa namazinga aphansi e-glutathione, ngokwalesi sihloko:

• I-Alzheimer kanye nokunye ukuphazamiseka kwengqondo
• Cancer
• Izifo zesibindi ezingapheli (i-cirrhosis, i-hepatitis)
• i-cystic fibrosis
• Isifo sikashukela (ikakhulukazi isifo sikashukela esingalawulwa kahle)
• HIV
• umfutho wegazi ophakeme
• lupus
• Ukungazali - kwabesilisa nabesifazane
• multiple sclerosis
• I-Parkinson
• Ukuphazamiseka kwengqondo

Iminyaka yobudala nayo ibhekwa njengento ebangela ukuthi amazinga e-glutathione ehle ngokuqhubekayo
Ukuthi izifo ziyathuthuka uma amazinga e-glutathione enyuka futhi akuqondi kahle. Kodwa-ke, ubufakazi obunjalo kungaba nzima ukufeza, ngoba i-glutathione akuyona ukuphela kwento edingekayo empilweni enempilo.

Kuhlale kuyiphakheji eliphelele elibalulekile - elingasho nje izindlela ezithile nezinto (amavithamini, ama-antioxidants, njll.), kodwa futhi nezinyathelo ezifana nokulala okwanele, ukuzivocavoca okuvamile, ukulawula ukucindezeleka okuhle, ukukhanya kwelanga, amathumbu anempilo, njll.

I-Glutathione: kuyini vele?

Uma ucabanga ngama-antioxidant, ngokuvamile ucabanga ngezinto ozidlayo ngokudla, isb B. Lycopene kutamatisi, i-anthocyanins eklabishini elibomvu, i-EGCG etiyeni eliluhlaza, njll. Ngakolunye uhlangothi, i-Glutathione iyi-antioxidant engapheli. Ngakho-ke kwakhiwa ngokuzimela umzimba. Ngale njongo, ama-amino acid amathathu ahlanganiswa emangqamuzaneni: i-glutamic acid, i-cysteine, ne-glycine. Ngakho-ke i-Glutathione iyi-tripeptide, lapho u-“tri-” emele ezintathu.

Futhi isho ukuthini i-peptide? Izinto eziqukethe ama-amino acid amaningana ngokuvamile zibizwa ngokuthi amaprotheni. Kodwa-ke, kufanele kube nama-amino acid angaphezu kwekhulu (nokho, le ncazelo ayinqunyelwe; kunemithombo ekhuluma ngamaprotheni avela kuma-amino acid angama-100 kanye nemithombo ekhuluma kuphela ngamaprotheni asuka ku-amino acid ayi-50; sithatha umkhawulo wama-amino acid ayi-190. ).

Izinto eziqukethe ama-amino acid ambalwa - ezinjalo. B. i-glutathione (ama-amino acid ama-3) noma i-insulin (ama-amino acid angama-51) - abizwa ngokuthi ama-peptides. Yiqiniso, ama-peptide awatholakali kuphela kubantu, kodwa nasezitshalweni nasezilwaneni. Ngisho nobuhlungu besicabucabu esizulazulayo saseBrazil yi-peptide. Ibizwa nge-PhTx1 futhi iqukethe ama-amino acid angama-77 - uma kwenzeka uthanda.

Ukulinganisa amazinga e-glutathione - Ukuthola ukuntula kwe-glutathione

Uma ufuna ukukala izinga lakho le-glutathione, lokhu kungenziwa ngudokotela noma omunye udokotela esebenzisa ukuhlolwa kwegazi (igazi lonke). Amanani amaningana aqoshiwe, njengoba akuyona nje izinga le-glutathione ngokwalo elibalulekile, kodwa futhi isilinganiso phakathi kwe-glutathione encishisiwe ne-oxidized.

I-glutathione encishisiwe akuyona i-glutathione eshibhile ngokukhethekile, kodwa i-glutathione esebenzayo, okungukuthi leyo enomphumela wokulwa ne-antioxidant. Uma le glutathione encishisiwe iqeda i-radical yamahhala, iba yi-oxidized kule nqubo, okusho ukuthi inikeza i-radical yamahhala i-electron ngokwayo.

Ama-molecule amabili e-glutathione afakwe i-oxid ngale ndlela manje ayahlangana; lokhu kuxhumana kubizwa nge-GSSG. Kuleli fomu, i-glutathione ngeke isakwazi ukusebenza njenge-antioxidant. Kodwa-ke, kune-enzyme, ebizwa ngokuthi i-glutathione reductase, engakhiqiza ama-molecule amabili e-glutathione asebenzayo kusuka ku-GSSG futhi, engaqala ngokushesha ukujaha ama-radicals mahhala futhi.

Ungabona ukuthi inani le-glutathione eliphelele alisho ngempela, ngoba kungenzeka futhi ukuthi ingxenye ye-glutathione ene-oxidized iphakeme kakhulu ngokuzumayo, engenakubonwa enanini eliphelele le-glutathione. I-glutathione encishisiwe kufanele yenze amaphesenti angu-81 kuya kwangu-93 engqikithi ye-glutathione.

Lesi silinganiso esiphakathi kwe-glutathione encishisiwe kanye ne-oxidized iyipharamitha enhle yamandla eseli wokuqeda ubuthi kanye nomthwalo wamanje we-oxidative. Uma ingxenye ye-glutathione encishisiwe iwa, lokhu kuwuphawu lokucindezeleka okukhulu kwe-oxidative, ikhono elincishisiwe lokuqeda ubuthi, kanye / noma kakade isifo.

Uma manje kuvela ukuthi kufanele ukhulise amazinga akho e-glutathione, okungenani lawo e-glutathione encishisiwe, ungase uqale udlale ngomqondo wokuthatha nje i-glutathione encishisiwe, kodwa bese uthola ulwazi lokuthi i-supplementary enjalo ayinamthelela amazinga e-glutathione. Ingabe kufanele uthathe i-glutathione noma cha?

Yilokhu okwenzekayo uma uthatha i-glutathione

Isikhathi eside, kwathiwa kwakungekho nhlobo iphuzu ekuthatheni i-glutathione, njengoba i-tripeptide - njenganoma iyiphi iphrotheni - yaphulwa yaba ama-amino acid ayo ohlelweni lokugaya ukudla ngenxa yama-peptidase ahambisanayo (ama-enzyme ahlukanisa ama-peptide) ukuthi izinga le-glutathione alikwazanga ukukhuphuka, okuyilokho futhi okungase kubonise izifundo zakudala ezihlukahlukene.

Ngo-2015, nokho, ucwaningo olulawulwa ngokungahleliwe, olungaboni kabili, olulawulwa yi-placebo lwanyatheliswa olwafakazela okuphambene, okungukuthi ukuthatha i-glutathione kungakhuphula amazinga e-glutathione (38). Ngaleso sikhathi, abantu abadala abangu-54 (abangewona ababhemayo) babethathe i-250 mg noma i-1000 mg glutathione nsuku zonke izinyanga eziyisithupha, nokwanda kwezinga le-glutathione elibhekwa ngemva kwenyanga eyodwa nje, kodwa ngisho nangokwengeziwe ngemva kwezinyanga ezi-3 nezi-6.

Ngemva kwezinyanga ezingu-6, amazinga e-glutathione (eqenjini le-1000 mg) emangqamuzaneni abomvu egazi, ama-lymphocyte (iqembu elithile lamangqamuzana amhlophe egazi), kanye ne-plasma aye ande ngesilinganiso samaphesenti angu-30 kuya kwangu-35. Kumaseli we-mucosa yomlomo ngisho namaphesenti angu-260.

Izinga le-glutathione liphinde lenyuka eqenjini le-250 mg - futhi lincane ngokungabonakali, okungukuthi ngamaphesenti angama-29 kumaseli abomvu egazi. Ngaso leso sikhathi, kwaba nokuncishiswa kokucindezeleka okwenziwe nge-oxidative (isilinganiso se-oxidized kuya encishisiwe ye-glutathione sithuthukisiwe) kanye nokuqiniswa kwamasosha omzimba, okwabonakala eqinisweni lokuthi amangqamuzana abulalayo emvelo asebenza kabili kanye naseqenjini le-placebo. . Amangqamuzana abulalayo emvelo aphakathi kwamangqamuzana abaluleke kakhulu amasosha omzimba. Umsebenzi wabo oyinhloko ukuqeda amangqamuzana angavamile (amangqamuzana omdlavuza) namaseli atheleleke ngamagciwane.

Kodwa-ke, amazinga e-glutathione abuyele kumazinga ayisisekelo phakathi nenyanga yokumisa isengezo.

Ucwaningo: I-Glutathione inciphisa ukuqina kwe-arterial

Manje kusolakala ukuthi i-liposomal glutathione noma i-glutathione engaphansi kwe-sublingual ingaba ne-bioavailability ephakeme kunezithako "ezivamile" ze-glutathione. Ngoba izifundo ezimbili zakamuva (kodwa ezincane) ezivela ku-2017 kanye ne-2018 zenziwa kanye nalezi zindlela ze-glutathione futhi zabonisa ukwanda okukhulu kwamazinga e-glutathione.

Ucwaningo lwango-2017 lwaluhlanganisa amadoda angu-16 ayebhekwa njengeqembu eliyingozi ngenxa yesifo senhliziyo ngenxa yokuthi ayehlushwa umfutho wegazi ophakeme noma ukuphazamiseka kwe-lipid metabolism futhi imithambo yawo yegazi isivele ibonise ukuqina okuthile kanye nokungasebenzi kahle. Amadoda athatha i-100 mg ye-sublingual glutathione (OXITION) noma i-placebo kabili ngosuku amasonto amane. Ngaphambili, i-bioavailability ye-glutathione engaphansi kolimi kwaqhathaniswa ne-L-glutathione "evamile".

Ngenani elikhulu lamadoda, ukuqina kwe-arterial kwehla kakhulu ngemva kokuthatha i-glutathione.

Ucwaningo lwango-2018 lwenziwa namadoda ayi-12. Bathatha i-500 noma i-1000 mg ye-liposomal glutathione nsuku zonke amasonto amane. Ngemva kwamasonto amabili nje kuphela, izinga le-glutathione egazini landa ngamaphesenti angu-25. Amanani abonisa izinga lokucindezeleka okwenziwe nge-oxidative kanye namanani asiza ukuhlola isimiso somzimba sokuzivikela ezifweni (umsebenzi wamangqamuzana abulalayo emvelo namanye amangqamuzana okuzivikela (B-lymphocyte)) wonke athuthukisiwe, njengoba kwenza isilinganiso se-oxidized kuya ku-glutathione encishisiwe.

Lolu hlobo lwe-glutathione luwusizo njengesengezo sokudla

Ngakho ungathatha i-glutathione uma ufuna. Ngokwezifundo ezethulwe, i-L-glutathione “evamile” inganyusa amazinga e-glutathione. Uma ufuna ukusebenzisa i-sublingual noma i-liposomal glutathione, khona-ke umthamo omncane wanele, ngoba i-bioavailability yabo kuthiwa ingcono futhi ingxenye enkulu yayo ingamuncwa.

I-Sublingual Glutathione

I-sublingual isho ukuthi i-glutathione efanele isivele yamuncwa ulwelwesi lomlomo futhi ngaleyo ndlela ingena ngokushesha egazini ngaphandle kokuthi iqale idlule esibindi.

I-Liposomal Glutathione

I-Liposomal isho ukuthi i-glutathione ivalwe kuma-liposomes amancane, eyivumela ukuthi iye ngqo kumaseli ngaphandle kokuphulwa ama-enzyme okugaya. Ama-Liposomes amasaka amagobolondo awo aqukethe izingqimba ezimbili zama-phospholipids - afana kakhulu nolwelwesi lwamaseli wethu. I-bioavailability ye-liposomal glutathione kuthiwa icishe ibe ngamaphesenti ayi-100.

Ingabe i-Sublingual/Liposomal Glutathione Iyanconywa?

Umbuzo lapha, nokho, ukuthi kunengqondo yini ukukhohlisa izimiso zokuzivikela zomzimba ngoba ucabanga ukuthi okuningi kusiza kakhulu. Mhlawumbe ukweqa isibindi akukuhle kangako? Mhlawumbe akukuhle kangako lapho inani elikhulu lento eyodwa ligeleza ngokuzumayo kumaseli. Mhlawumbe kunengqondo ukuthi enye i-glutathione igaywe futhi ingena kuphela kumaseli njengoba umzimba ubona kufanelekile.

Nge-glutathione, umgomo akufanele ube izinga eliphezulu kakhulu, kodwa kunalokho izinga elilinganiselwe. Okuningi okuhle kungaphenduka kube okuphambene ngoba ama-antioxidants angaba nomphumela we-oxidative kumthamo ophezulu kakhulu.

Ngakho-ke, sincoma ukuthi kungcono ukungasebenzisi i-liposomal glutathione (ngaphandle uma kutholakale ukuntula kwe-glutathione okudingeka kulungiswe ngokushesha), kodwa kunalokho ukuthatha "okuvamile" okuncishisiwe kwe-L-glutathione nokuthatha izinyathelo ezengeziwe zokwandisa umzimba. ukukhiqizwa kwe-glutathione kukhuphula inani elinempilo ngoba lokho kungaba indlela engokwemvelo futhi ngokunokwenzeka futhi enempilo kakhulu.

Ngale ndlela ungawandisa amazinga akho e-glutathione ngokwemvelo

Sizokwethula ngokudla okuhlukahlukene, kodwa futhi namavithamini, amaminerali, ama-amino acid, nezinto zezitshalo, okuthi - njengoba njalo ku-holistic naturopathy - ngeke nje kukhulise amazinga akho e-glutathione kodwa futhi kube nezinye izinzuzo eziningi zezempilo.

I-Magnesium yamazinga akho e-glutathione

I-Magnesium ibalulekile ekukhiqizeni umzimba we-glutathione. Ukwakhiwa kwe-glutathione kwenzeka ngezinyathelo ezimbili:

1. I-γ-glutamylcysteine ​​yakhiwa ngama-amino acid amabili i-glutamic acid ne-cysteine ​​(γ = gamma). I-enzyme ehambisanayo eqala lokhu kusabela ibizwa ngokuthi i-γ-glutamylcysteine ​​synthetase. Manje isakhiwo sesithathu sokwakha silahlekile, i-glycine, "enamathiselwe" esinyathelweni sesibili.
2. I-Glutathione yakhiwe kusuka ku-γ-glutamylcysteine ​​​​ne-glycine. I-enzyme ehambisanayo eqala lesi sinyathelo sesibili ibizwa ngokuthi i-glutathione synthetase.

Womabili ama-enzyme adinga amandla (ATP) kanye ne-magnesium ngayinye yalezi zinyathelo. Ngakolunye uhlangothi, uma uhlushwa ukushoda kwe-magnesium, kungenzeka ukuthi ukukhiqizwa kwe-glutathione nakho kuyahlupheka futhi amazinga akho e-glutathione ehla.

I-Selenium inyusa amazinga e-glutathione

Futhi iyinto ebalulekile yezinga elinempilo le-glutathione. Ngakolunye uhlangothi, i-selenium iqinisekisa ukuthi i-glutathione ingakwazi ukukhipha ubuthi ngendlela efanele, ngakolunye uhlangothi, kukhona ukuxhumana phakathi kwamazinga e-selenium namazinga e-glutathione.

Esigabeni, i-Detoxification yomzimba uqobo, iqembu le-enzyme ye-glutathione peroxidase iqinisekisa ukuthi i-glutathione u. I-hydrogen peroxide (ekhiqizwa ngokuphefumula emzimbeni, isibonelo), kodwa futhi yenza amanye ama-peroxide angabi nangozi. I-glutathione peroxidases, yona, iqukethe i-selenium, ngakho-ke lesi sinyathelo sokususa ubuthi sisebenza kuphela ngezinga elinempilo le-selenium.

Uma isigaba I sokuqeda ubuthi singakwazi ukuqhubeka kahle ngenxa yokuntuleka kwe-selenium, isigaba II, lapho ubuthi buguqulwa bube yifomu elincibilikayo emanzini ukuze bukhishwe ngezinso, naso siyama. Ngakho-ke i-selenium ibaluleke kakhulu ekusebenzeni okuhle kokukhipha ubuthi. (Izigaba zokususa ubuthi ngakunye zichazwe kabanzi embhalweni wethu we-selenium.)

Ucwaningo lwango-2011 kubantu abadala abangu-336 lubonise ukuthi i-selenium ingakhuphula kanjani izinga le-glutathione ngokuqondile. Badla i-247 mcg ye-selenium ngemvubelo ye-selenium nsuku zonke izinyanga ezingu-9, okuholele ekwandeni kwamazinga e-glutathione ngamaphesenti angu-35 (kubahlanganyeli abanebala elimhlophe, kodwa hhayi kwabanebala elimnyama).

Kodwa-ke, qaphela ukuthi ungathathi i-selenium eningi, ngoba ukudlula ngokweqile kunomphumela we-oxidative. Ngakho-ke kungcono ukunamathela kumthamo ophansi wesib. B. 50 µg ngosuku bese ulinda ukubona ukuthi izinga lakho le-selenium lishintsha kanjani. Akufanele kuthathwe ngaphezu kuka-200 µg selenium ngosuku.

I-N-acetylcysteine ​​(NAC) namazinga e-glutathione

Yiqiniso, kufanele futhi unake ukutholakala kwamaprotheni anele, njengoba amaprotheni ahlinzeka ngama-amino acid amathathu akha i-glutathione: i-cysteine, i-glycine, ne-glutamic acid.

Amaprotheni aqukethe i-glutamic acid eningi kanye ne-glycine, kodwa inani elincane kuphela le-cysteine ​​​​ngokulinganisa, yingakho le amino acid futhi iwumkhawulo we-amino acid ekwakhekeni kwe-glutathione. Ukunciphisa kusho ukuthi i-glutathione engaka ingakhiqizwa kuze kusetshenziswe izitolo ze-cysteine. Ngakho-ke, uma kuziwa ku-glutathione, kuhlale kukhona ukucindezela kokunikezwa okuhle kwe-cysteine, lapho i-N-acetylcysteine ​​(NAC) ivame ukutuswa njengesengezo sokudla ngesikhathi esifanayo.

I-NAC iwuketshezi lokwenziwa olutholakala ngezohwebo njengomuthi wokukhwehlela kodwa futhi lusetshenziswa njengekhambi lokweqisa kwe-paracetamol ngoba luhle kakhulu ekuqedeni ukucindezeleka okwenziwe yi-paracetamol kwe-oxidative esibindini.

Ukuthi i-NAC ingakwazi ngempela ukukhulisa izinga le-glutathione akukakacaciswa yini futhi isimo socwaningo asicacile. Ocwaningweni neziguli zika-Parkinson, ukuthatha i-NAC kwaholela ekubhebhethekeni kwezimpawu futhi kwadingeka ukuthi kumiswe.

I-protein powder yamazinga akho e-glutathione

Ngezinye izikhathi kucatshangwa ukuthi ukuthatha i-cysteine ​​​​yodwa ngendlela ye-NAC akwenzi okuningi okuhle. Kufanele futhi uthathe i-glycine ngesikhathi esifanayo. Ocwaningweni oluncane lwabantu asebekhulile abangu-8 kanye neqembu elilawulayo labantu abasha abangu-8, abantu abadala ekuqaleni babene-glycine encane ne-cysteine ​​​​encane emangqamuzaneni abo abomvu egazi kanye namazinga e-glutathione aphansi kunabancane.

Ngemva kokuthatha i-NAC (132 mg ngekhilogremu ngayinye yesisindo somzimba) kanye ne-glycine (100 mg ngekhilogremu ngayinye yesisindo somzimba) izinsuku ezingu-14, kwakungasekho mehluko emazingeni e-glutathione amaqembu amabili obudala. Ngakho-ke kungase kube nengqondo ukucabanga ngawo womabili ama-amino acid, hhayi nje i-cysteine, ikakhulukazi kubantu abadala.

I-Whey protein ivame ukugcizelelwa njengomthombo wama-amino acids (amaprotheni we-whey). Kodwa-ke, inikeza kuphela i-cysteine ​​​​ethe xaxa kunephrotheni yerayisi esekelwe ezitshalweni (isb kusuka emvelweni ephumelelayo), kodwa i-glycine encane kunamaprotheni erayisi.

Ku-whey protein (Primal Whey by Primal State) yilezi:

• 1.8 g i-cysteine
• 1.4 g we-glycine
• 13 g glutamic acid
• 4 g insimbi

Amaprotheni erayisi emvelo asebenzayo aqukethe:

• 1.6 g i-cysteine
• 3.4 g we-glycine
• 14.2 g glutamic acid
• 4.2 g insimbi

Ngeshwa, kuze kube manje izifundo zenziwa kuphela nge-whey protein. Ukudla kwezinsuku eziyi-14 kwe-15, 30, noma 45 g amaprotheni powder nsuku zonke kubonise ukwanda okuncike kumthamo ezingeni le-glutathione (ngamaphesenti angu-25 nge-45 g amaprotheni powder).

Ocwaningweni oluncane, olungahleliwe, olulawulwayo lweziguli zomdlavuza ezingama-23, ukuthatha u-40 g/usuku weprotheyini ye-whey kanye ne-zinc ne-selenium kwenyusa amazinga e-glutathione ngamaphesenti ayi-11.7. Ngaphezu kwalokho, ezinye izindinganiso zibonise ukuthuthukiswa okunamandla kwamasosha omzimba.

Kunoma yikuphi, kungase kube nengqondo kakhulu ukudla amaprotheni ekhwalithi ephezulu kunama-amino acids ngamanye, njengoba manje sekukholelwa ukuthi i-serine - enye i-amino acid - ingabuye ikhulise amazinga e-glutathione. Kungakhathaliseki ukuthi ingasetshenziswa ukukhiqiza i-glycine emzimbeni noma ngoba ingathuthukisa i-bioavailability ye-cysteine. Impushana yelayisi nayo inomphetho ngokwemibandela ye-serine.

I-Omega-3 fatty acids ikhulula uhlelo lwe-glutathione

Ama-omega-3 fatty acids aziwa ngemiphumela yawo eqeda ukuvuvukala, yingakho kwaphenywa ukuthi angakwazi yini ukusekela isimiso somzimba sokuzivikela ezifweni esizungeze i-glutathione.

Ocwaningweni lwango-2015, ababambiqhaza abacindezelekile banikezwe i-4000 mg ye-omega-3 fatty acids (ama-capsules angu-4 x 1000 mg) aqukethe i-1200 mg EPA kanye ne-800 mg DHA nsuku zonke amaviki angu-12. Ukucindezeleka kwabo kwaba ngcono (uma kuqhathaniswa neqembu le-placebo). Nakuba ama-omega-3 fatty acids awakwazanga ukukhulisa izinga le-glutathione, akhulula uhlelo lwe-glutathione ngoba wona ngokwawo anomphumela wokulwa nokuvuvukala nokulwa nokuvuvukala.

I-short-chain omega-3 fatty acids evela kuwoyela we-flaxseed, ngakolunye uhlangothi, abonakala enyusa amazinga e-glutathione, okungenani ocwaningweni lwango-2017 lweziguli zikaParkinson. Izihloko zathatha i-1000 mg yamafutha e-flaxseed kanye ne-400 IU ye-vitamin E amasonto angu-12. Amazinga e-glutathione, i-antioxidant, akhuphula umthamo futhi, kuyilapho izimpawu zokuvuvukala zehla.

Ukubuyekezwa kwango-2019, lapho kwahlolwa khona izifundo eziyi-9 ngalesi sihloko, kwabonisa ukuthi amandla e-antioxidant akhuphuka ngenxa yokuhlanganiswa kwama-omega-3 fatty acids kanye ne-vitamin E, kodwa umthwalo wengcindezi ye-oxidative nawo wehla. Nokho, izinga le-glutathione alizange lishintshe kakhulu.

Qinisekisa ukuthi unokunikezwa okuhle kwe-omega-3 fatty acids, uma kuphela ngenxa yezakhiwo zokulwa nokuvuvukala kanye nemiphumela emihle ebuchosheni. Cwenga izitsha zokudla okuluhlaza ngezikhathi ezithile ngamafutha e-linseed futhi uthathe ama-acids amaketanga amade i-EPA ne-DHA ngendlela kawoyela we-algae.

Amavithamini B enza i-glutathione isebenze

I-Vitamin B2 (riboflavin) idingwa yi-enzyme i-glutathione reductase, engaguqula i-glutathione ene-oxidized ibuyele efomini elincishisiwe elisebenzayo.

I-Vitamin B12 ihlobene ngokuqondile namazinga aphansi e-glutathione. NgoMashi 2017, iziguli ezingama-51 ezinenkinga yokuntuleka kwevithamini B12 zatholakala ukuthi nazo zinamazinga aphansi e-glutathione. Futhi, amaphuzu abo amandla e-antioxidant ayephansi, kuyilapho ukufundwa kokucindezeleka kwe-oxidative kwakuphezulu.
Uma kubonakala ukuntula kwe-vitamin B12, xoxa nodokotela wakho ukuthi isithasiselo esivamile sikavithamini B sisanele noma kufanele uthathe isithasiselo somthamo omkhulu we-B12 noma udinga imijovo ye-B12 ukuze ulungise ukuntula ngokushesha.

I-Vitamin C inyusa amazinga e-glutathione

I-Vitamin C ngokwayo iyaziwa njenge-antioxidant ewusizo, kodwa ingaphinde ikhulise amazinga e-glutathione, ikakhulukazi uma umuntu okukhulunywa ngaye esebenzise inani elincane le-vitamin C ngaphambili. Kulesi simo, ukuthatha i-500 kuya ku-1000 mg yevithamini C ngosuku (amasonto angu-13) kubangele ukwanda kwamaphesenti angu-18 kumazinga e-glutathione kuma-lymphocytes (amaseli okuzivikela).

Olunye ucwaningo lwabonisa ukuthi ngemva kokuthatha i-500 kuya ku-2000 mg kavithamini C ngosuku, ngisho nama-500 mg kavithamini C ngosuku ayenele ukukhulisa izinga le-glutathione ngokuphawulekayo.

I-Turmeric, i-milk thistle, ne-rosemary yamazinga e-glutathione

Azikho izifundo zomtholampilo ngomphumela wamakhambi ashiwo ezingeni le-glutathione. Ucwaningo lwezilwane lubonisa, nokho, ukuthi kokubili i-rosemary ne-milk thistle, kanye ne-curcumin ngendlela yokukhipha ingakhuphula amazinga e-glutathione esibindi ikakhulukazi.

Ngakho-ke uma usuvele uthatha i-curcumin noma mhlawumbe i-milk thistle extract yesibindi sakho noma kunjalo, usekela amazinga akho e-glutathione ngale ndlela.

I-MSM inyusa amazinga e-glutathione

Okufanayo kusebenza ku-MSM (methylsulfonylmethane), inhlanganisela yesulfure ephilayo abantu abaningi asebevele beyisebenzisela ukunciphisa ukuvuvukala nobuhlungu obuvela eg. B. izikhalazo zamalunga noma ukusekela ukuvuselelwa kwemisipha kanye nokuhlangana ngemva komdlalo.

Ngesikhathi esifanayo, i-MSM ingakhuphula amazinga e-glutathione, noma mhlawumbe inembile ngenxa yalesi sakhiwo ukuthi inomphumela omuhle emalungeni nasemisipha. Ocwaningweni lwase-Iranian lwango-2011, amadoda angama-18 angaqeqeshiwe anikezwa ama-50 mg we-MSM ngekhilogremu yesisindo somzimba noma i-placebo nsuku zonke izinsuku eziyi-10. Kamuva, izinga le-glutathione eqenjini le-MSM laliphezulu kakhulu kuneqembu le-placebo.

Lokhu kudla kuqukethe i-glutathione

Njengoba i-glutathione iyinto engapheli, ayisona izakhi ezibalulekile ngakho-ke akudingekile ukuthi idliwe ngokudla.

Noma kunjalo, i-glutathione nayo ikhona ekudleni, nakuba kungacaci ukuthi lokhu okuqukethwe kwe-glutathione kungaba nomthelela ongakanani ekwandiseni amazinga e-glutathione yomzimba. Ukuze uphelele, ngezansi amazinga e-glutathione okunye ukudla. Abahamba phambili ekudleni okusekelwe ezitshalweni yi-asparagus (nayo ephekiwe) kanye nokwatapheya.

Tshala ukudla nge-glutathione

Ngezansi kunesampula sokunye ukudla okusekelwe ezitshalweni namazinga akho e-glutathione, esiwakhiphe ekuhlaziyeni kwango-1992, amanye alawa mazinga aqinisekiswa ekuhlaziyweni kuka-2019. Amanani ashiwo njalo abhekisela ku-100 g wokudla okuhambisanayo:

• I-asparagus ephekiwe: 28 mg
• Ukotapheya oluhlaza: 27.7 mg
• Amantongomane: 15 mg
• Amazambane aphekiwe: 13.6 mg
• Isipinashi esiluhlaza: 12.2 mg
• Utamatisi oluhlaza: 9 mg (leli nani lehla kakhulu ngotamatisi osemathinini)
• I-Papaya: 6.4mg
• Ukhukhamba: 4.3 mg
• Iphalishi le-Oatmeal: 2.4 mg
• Isinkwa sikakolweni ophelele: 1.2 mg
• Ukuze uqhathanise: amaphilisi e-glutathione: 500 mg nge-capsule ngayinye kanye nomthamo wansuku zonke.

Okuqukethwe kwe-glutathione enyameni, enhlanzini, emikhiqizweni yobisi, ku-tofu, namaswidi

Inyama nayo ibhekwa njengecebile nge-glutathione, isb B. Hamburger (17 mg/100 g), ingulube enamafutha (23.6 mg), isifuba senkukhu ethosiwe (13.1 mg), inyama ephekiwe (23.3 mg) kanye nesoseji (Frankfurter 6.2 mg) . Ngo-1 kuya ku-6 mg, inhlanzi iphansi kakhulu ku-glutathione.

Kuyathakazelisa ukuthi ama-chips amazambane aqukethe i-27 mg ye-glutathione kanye namafrimu avela esitolo sokudla okusheshayo asaqukethe i-14.3 mg. Ngokungamangalisi, uswidi, ubisi, ikhofi, itiye, neziphuzo ezibandayo azinayo i-glutathione ngokuphelele. Kodwa futhi tofu.

Lezi zindinganiso zisitshelani? Akunakuba okuqukethwe kwe-glutathione kuphela okwenza ukudla kunempilo. Uma kungenjalo, kufanele ukwazi ukuzuza impilo enhle ngokudla kwansuku zonke kwama-chops engulube nama-chips amazambane, okusobala ukuthi akunjalo.

Ukudla okuphekiwe kunikeza i-glutathione encane kakhulu kunokudla okuluhlaza

Ngokushesha nje lapho ukudla kucutshungulwa, ikakhulukazi ukushisa noma ngisho nokusemathinini, izinga le-glutathione ngokuvamile lehla kakhulu, ngezinye izikhathi liye ku-zero - okuhlukile kufakazela umthetho.

Ama-apula, isibonelo, aqukethe i-3.3 mg ye-glutathione ku-100 g ngayinye efomini eluhlaza, futhi ijusi ye-apula ingu-0.0 mg ncamashi. (Yebo, lokhu akusebenzi kumajusi aluhlaza azicindezelayo, kodwa kumajusi ajwayelekile emboni angafakwanga).

Isipinashi esingahluziwe siqukethe i-glutathione engu-12 mg nge-100 g, ephekwe ngo-2 mg kuphela. Amapentshisi aluhlaza aqukethe u-7.4 mg, futhi amapentshisi ethini angaphansi kuka-2 mg. Okuqukethwe kwe-glutathione yenyama nakho kuyehla uma ithosiwe noma ishiswa ngenye indlela. Ukosa, isibonelo, kunciphisa okuqukethwe kwe-glutathione enyameni ngamaphesenti angu-40.

Indlela engcono kakhulu yokwandisa amazinga e-glutathione

Ungabona ukuthi izinyathelo ezandisa noma ezikhulisa amazinga akho e-glutathione azizintsha kakhulu. Njengoba kuvamile ku-holistic naturopathy, zonke izinyathelo zihlala zinomthelela omuhle kuzo zonke izici zempilo. Ngakho-ke, uma udla ngendlela enempilo, nakekela ukunikezwa okuphelele kwezinto ezibalulekile, bese ukhetha izithasiselo zokudla eziwusizo, izinga lakho le-glutathione lizolulama maduze (uma beliphansi kakhulu).