I-Glutathione ingenye yama-antioxidants abaluleke kakhulu futhi anamandla emzimbeni. Ama-Antioxidants yizinto ezinciphisa ukucindezeleka kwe-oxidative ngokulwa nama-radicals mahhala emzimbeni.
Nakuba ama-antioxidants amaningi atholakala ekudleni okudlayo, i-glutathione ikhiqizwa umzimba wakho. Yakhiwa ikakhulukazi ama-amino acid amathathu: i-glutamine, i-glycine ne-cysteine (1).
Kunezici eziningana ezingabangela amazinga e-glutathione emzimbeni wakho ukuba aphele, kuhlanganise nokudla okungalungile, izifo ezingapheli, izifo, nokucindezeleka okuqhubekayo.
I-Glutathione yaziwa nangokuthi yehla ngeminyaka (1).
Ukugcina amazinga anele ale antioxidant kubaluleke kakhulu. Nazi i-10 yezindlela ezingcono kakhulu zokwandisa amazinga akho e-glutathione ngokwemvelo.
Uhlu lokuqukethwe
1. Yidla ukudla okunesulfure ephezulu
I-sulphur iyiminerali ebalulekile ngokwemvelo etholakala kwezinye izitshalo kanye nokudla kwamaprotheni.
Kuyadingeka ekwakhiweni nasekusebenzeni kwamaprotheni abalulekile nama-enzyme emzimbeni. Isibabule sidingeka ikakhulukazi ekuhlanganiseni kwe-glutathione (2).
Isibabule sitholakala kuma-amino acid amabili ekudleni: i-methionine ne-cysteine. Ngokuyinhloko itholakala kumaprotheni okudla, njengenyama yenkomo, inhlanzi nezinkukhu.
Kodwa-ke, kukhona nemithombo yemifino yesibabule, njengemifino ye-cruciferous efana ne-broccoli, amahlumela aseBrussels, ukholifulawa, i-kale, i-watercress kanye nesinaphi.
Ucwaningo oluningi lwabantu nezilwane lubonise ukuthi ukudla imifino ecebile ngesulfure kunganciphisa ingcindezi ye-oxidative ngokwandisa amazinga e-glutathione (3, 4, 5).
Imifino ye-allium, ehlanganisa u-garlic, ama-shallots, no-anyanisi, nayo yandisa amazinga e-glutathione, cishe ngenxa yezinhlanganisela zawo eziqukethe isulfure (6, 7).
I-Sumumé Isibabule sibalulekile ekukhiqizeni i-glutathione. Ngakho-ke, qiniseka ukuthi udla amaprotheni acebile ngesulfure njengenyama yenkomo, inhlanzi nezinkukhu, kanye nemifino ye-allium ne-cruciferous.
2. Khulisa ukudla kwakho uvithamini C
I-Vitamin C iyivithamini encibilikayo emanzini etholakala ekudleni okuhlukahlukene, okuhlanganisa izithelo nemifino.
Ama-strawberry, izithelo ezisawolintshi, ama-papaya, ama-kiwi nopelepele konke kuyizibonelo zokudla okunothe ngovithamini C.
Le vithamini isebenza imisebenzi eminingi, kuhlanganise njenge-antioxidant yokuvikela amangqamuzana emonakalweni we-oxidative. Iphinde igcine umzimba unikezwa amanye ama-antioxidants, kuhlanganise ne-glutathione.
Abacwaningi bathole ukuthi uvithamini C ungasiza ukukhulisa amazinga e-glutathione ngokuhlasela ama-radicals mahhala kuqala, konga i-glutathione.
Baphinde bathola ukuthi uvithamini C usiza ukucubungula i-glutathione ngokuguqula i-glutathione ene-oxidized ibuyele esimweni sayo esisebenzayo (8).
Eqinisweni, abacwaningi bathola ukuthi ukuthatha izithako ze-vitamin C kwandisa amazinga e-glutathione kumaseli amhlophe egazi kubantu abadala abanempilo.
Ocwaningweni olulodwa, abantu abadala bathatha phakathi kwe-500 ne-1 mg yevithamini C nsuku zonke amasonto ayi-000, okuholela ekwandeni kwe-13% kwe-glutathione kumaseli amhlophe egazi (18).
Olunye ucwaningo lubonise ukuthi ukuthatha ama-500 mg wezithako zevithamini C ngosuku kwandise i-glutathione kumaseli abomvu egazi ngo-47% (9).
Nokho, lezi zifundo zazihilela izithasiselo zikavithamini C. Njengoba izithasiselo ziyizinguqulo ezigxilile zevithamini, akucaci ukuthi ukudla kuzoba nomthelela ofanayo yini.
Kudingeka ucwaningo olwengeziwe ukuze uthole ukuthi ungakwazi yini ukwandisa amazinga e-glutathione ngokudla ukudla okuqukethe uvithamini C.
I-Sumumé I-Vitamin C idlala indima ebalulekile ekugcineni amazinga e-glutathione. Ngenxa yalesi sizathu, ukuthatha izithako ze-vitamin C kungasiza ukwandisa amazinga e-glutathione emzimbeni wakho.
3. Faka ukudla okunothe nge-selenium ekudleni kwakho
I-Selenium iyiminerali ebalulekile kanye ne-cofactor ye-glutathione, okusho ukuthi ibalulekile ekusebenzeni kwe-glutathione.
Eminye yemithombo engcono kakhulu ye-selenium ihlanganisa inyama yenkomo, inkukhu, inhlanzi, inyama yesitho, i-cottage shizi, irayisi elinsundu namantongomane aseBrazil.
Ngokwandisa ukudla kwakho kwe-selenium, ungasiza ukugcina noma ukwandise ukuhlinzekwa komzimba wakho kwe-glutathione.
Isibonelelo sokudla esinconyiwe (RDA) se-selenium kubantu abadala singama-55 mcg. Lokhu kusekelwe enanini elidingekayo ukuze kwandiswe ukukhiqizwa kwe-glutathione peroxidase (10).
Olunye ucwaningo lwabheka imiphumela yezithako ze-selenium kubantu abadala abangama-45 abanesifo sezinso esingamahlalakhona. Bonke bathola u-200 mg we-selenium ngosuku izinyanga ezintathu.
Kuyathakazelisa ukuthi wonke amazinga abo e-glutathione peroxidase anda kakhulu (11).
Olunye ucwaningo lubonise ukuthi ukuthatha izithasiselo ze-selenium kukhuphule amazinga e-glutathione peroxidase ezigulini ze-hemodialysis (12).
Futhi, izifundo ezingenhla zazibandakanya izithasiselo esikhundleni sokudla okune-selenium.
Ukwengeza, kubalulekile ukuqaphela ukuthi izinga lokuthatha eliphezulu elibekezelelekayo (ULI) libekwe ku-400 mcg ngosuku. Ngenxa yobuthi obungaba khona, qiniseka ukuthi uxoxa ngezithako ze-selenium nomthamo nomhlinzeki wakho wokunakekelwa kwezempilo.
Kubantu abadala abaningi abanempilo, ukudla okulinganiselayo nokudla okune-selenium kuzoqinisekisa amazinga anele e-selenium - ngakho-ke amazinga e-glutathione enempilo.
I-Sumumé I-Selenium iyi-cofactor yokukhiqiza i-glutathione. Izinhlanzi, inyama yezitho zomzimba, namantongomane aseBrazil konke ukudla okunothe nge-selenium okungakusiza ukwandisa amazinga akho ngokwemvelo.
4. Yidla ukudla okunothe ngokwemvelo nge-glutathione
Umzimba womuntu ukhiqiza i-glutathione, kodwa kukhona nemithombo yokudla. Isipinashi, ukwatapheya, i-asparagus, ne-okra kuphakathi kwemithombo yokudla ecebile (13).
Kodwa-ke, i-glutathione yokudla ayimuncwa kabi umzimba womuntu. Ukwengeza, izimo zokupheka nezokugcina zinganciphisa inani le-glutathione elitholakala ekudleni.
Nakuba umthelela ekukhuleni kwamazinga e-glutathione uncane, ukudla okucebile nge-glutathione kungasiza ekunciphiseni ukucindezeleka okwenziwe nge-oxidative.
Isibonelo, ucwaningo olungelona olokuhlola lubonise ukuthi abantu abadla ukudla okucebile ku-glutathione babenengozi ephansi yokuba nomdlavuza womlomo (14).
Ekugcineni, ucwaningo olwengeziwe luyadingeka ukuze uqonde ngokugcwele umphumela wokudla okucebile nge-glutathione ekucindezelekeni kwe-oxidative namazinga e-glutathione.
I-Sumumé I-glutathione yokudla ayimuncwa ngokuphelele umzimba. Kodwa-ke, kufaka phakathi ukudla ngokwemvelo okuphezulu ku-glutathione, okufana nokwatapheya, isipinashi, ne-okra, kungasiza ekunciphiseni ukucindezeleka okwenziwe nge-oxidative.
5. Isithasiselo Sephrotheni Ye-Whey
Ukukhiqizwa komzimba wakho kwe-glutathione kuncike kuma-amino acid athile.
I-amino acid ebizwa ngokuthi i-cysteine iyi-amino acid ebaluleke kakhulu ebandakanyeka ekuhlanganiseni kwe-glutathione.
Ukudla okuphezulu ku-cysteine, okufana ne-whey protein, kungakhuphula ukudla kwakho kwe-glutathione (15).
Eqinisweni, ucwaningo lusekela lesi simangalo ngokuqinile, njengoba ucwaningo oluningi lubonise ukuthi amaprotheni e-whey angakhuphula amazinga e-glutathione futhi, ngakho-ke, anciphise ukucindezeleka okwenziwe nge-oxidative (16, 17, 18, 19).
I-Sumumé I-Whey protein ingumthombo omuhle we-cysteine, esiza ekugcineni ukukhiqizwa kwe-glutathione okwanele. Ngakho-ke, amaprotheni e-whey angakusiza ukwandisa amazinga akho.
6. Cabanga ngokhakhasi lobisi
Izithako ze-Milk Thistle zingenye indlela yokwandisa amazinga e-glutathione ngokwemvelo.
Lesi sithasiselo se-herbal sikhishwa esitshalweni se-milk thistle, esaziwa ngokuthi silybum marianum.
I-Milk Thistle iqukethe izinto ezintathu ezisebenzayo, ezaziwa ngokuthi i-silymarin. I-Silymarin ikhona ekugxilweni okuphezulu ekukhishweni kwe-milk thistle futhi yaziwa kakhulu ngezakhiwo zayo zokulwa ne-antioxidant (20).
Ukwengeza, i-silymarin ikhonjisiwe ukwandisa amazinga e-glutathione futhi ivimbele ukuwohloka kwesitolo ezifundweni ze-test-tube kanye namagundane (21, 22).
Abacwaningi bakholelwa ukuthi i-silymarin iyakwazi ukugcina amazinga e-glutathione ngokuvimbela ukulimala kwamaseli (23).
I-Sumumé Isithako esisebenzayo ku-milk thistle extract ibizwa ngokuthi i-silymarin. Izithako zobisi zobisi zingabangela ukwanda kwamazinga e-glutathione, okungenzeka ukuthi abangelwa i-silymarin.
7. Zama i-Turmeric Extract
I-Turmeric iyikhambi eliphuzi eliwolintshi eliqhakazile kanye nezinongo ezidumile ekudleni kwamaNdiya.
Lesi sitshalo besisetshenziswa eNdiya kusukela kudala. Izakhiwo zokwelapha ze-turmeric cishe zixhunywe engxenyeni yayo eyinhloko, i-curcumin (24).
Okuqukethwe kwe-curcumin kugxile kakhulu ekukhishweni kwe-turmeric kunezinongo.
Ucwaningo oluningi lwezilwane kanye ne-test-tube lubonise ukuthi i-turmeric ne-curcumin ekhishwe inamandla okwandisa amazinga e-glutathione (25, 26, 27, 28).
Abacwaningi baphetha ngokuthi i-curcumin etholakala ku-turmeric ingasiza ukubuyisela amazinga e-glutathione anele futhi ithuthukise umsebenzi we-enzyme ye-glutathione.
Ukuze uthole ukwanda kwamazinga e-glutathione, udinga ukuthatha i-turmeric extract, njengoba kungaba nzima kakhulu ukusebenzisa amazinga afanayo e-curcumin ngezinongo ze-turmeric.
I-Sumumé I-Curcumin, isithako esibalulekile ku-turmeric, ingase ikhulise amazinga e-glutathione. Nakuba ukunambitha ukudla kwakho nge-turmeric kungaba mnandi, udinga izinhlobo ezigxilwe kakhulu ze-curcumin ezitholakala ekukhishweni kwe-turmeric ukwandisa amazinga akho.
8. Lala ngokwanele
Ukulala kahle ebusuku kubalulekile empilweni yonke. Kuyathakazelisa ukuthi ukuntuleka kokulala isikhathi eside kungadala ingcindezi ye-oxidative kanye nokungalingani kwama-hormone (29).
Ukwengeza, ucwaningo luye lwabonisa ukuthi ukuntuleka kokulala okungapheli kunganciphisa amazinga e-glutathione.
Isibonelo, ucwaningo olulinganisa amazinga e-glutathione kubantu abangama-30 abanempilo kanye nabantu abangama-30 abanokuqwasha lubonise ukuthi umsebenzi we-glutathione peroxidase wawuphansi kakhulu kubantu abanokuqwasha (30).
Izifundo eziningi zezilwane nazo zibonise ukuthi ukungalali kuholela ekwehleni kwamazinga e-glutathione (31, 32, 33).
Ngakho-ke, ngokuqinisekisa ukuthi uthola ubuthongo obuhle, obuqabulayo njalo ebusuku, ungakwazi ukugcina noma ukwandisa amazinga akho alesi antioxidant.
I-Sumumé Ukuntuleka kokulala okungapheli kungaholela ekwehleni kwamazinga e-glutathione. Ngokuphambene, ukulala ngokwanele njalo kungasiza ukukhulisa noma ukugcina amazinga akho.
9. Zivocavoce njalo
Ukuvivinya umzimba njalo sekuyisikhathi eside kunconywa odokotela nabahlinzeki bezempilo. Akumangazi ukuthi ukuzivocavoca kuzuzisa impilo yakho engokomzimba nengqondo.
Ucwaningo lwakamuva lubonisa ukuthi ukuzivocavoca kuyasiza ekugcineni noma ekukhuliseni amazinga e-antioxidant, ikakhulukazi i-glutathione.
Ukuqedela inhlanganisela yokuqeqeshwa kwamandla we-cardio nomjikelezo kwandisa i-glutathione kakhulu, uma kuqhathaniswa nokwenza i-cardio noma ukuqeqeshwa kwamandla kuphela (34).
Kodwa-ke, abasubathi abaziqeqesha ngokweqile ngaphandle kokugcina ukudla okwanele futhi abangazibeki engcupheni yokunciphisa ukukhiqizwa kwabo kwe-glutathione (35).
Ngakho-ke, qiniseka ukuthi uhlanganisa umsebenzi womzimba ohlelweni lwakho lwansuku zonke kancane kancane futhi ngokunengqondo.
I-Sumumé Ukuzivocavoca umzimba njalo, ikakhulukazi ukuqeqeshwa kwe-cardio namandla, kungasiza ukwandisa amazinga e-glutathione. Kodwa-ke, ukuziqeqesha ngokweqile ngaphandle kokudla okulinganiselayo nokuphumula okwanele kungaqeda amazinga akho.
10. Gwema ukuphuza utshwala ngokweqile
Akumangazi ukuthi imiphumela eminingi emibi yezempilo ihlotshaniswa nokuphuzwa kotshwala ngokweqile nokungapheli.
Ukuphuza utshwala kuvame ukuhlotshaniswa nezimo ezifana ne-cirrhosis yesibindi, ukulimala kobuchopho, kanye ne-pancreatitis.
Nakuba kungaziwa kangako, ukulimala kwamaphaphu nakho kuwumphumela oyingozi wotshwala. Lokhu kungenzeka kuhlotshaniswe nokuncipha kwamazinga e-glutathione emaphashini.
Imigudu yomoya emincane emaphashini idinga i-glutathione ukuze isebenze kahle. Eqinisweni, amaphaphu anempilo aqukethe i-glutathione ephindwe izikhathi eziyi-1 kunezinye izingxenye zomzimba (000).
Ukuncipha kwe-glutathione emaphashini ezidakwa kungenzeka kungenxa yengcindezi ye-oxidative ebangelwa ukuphuza utshwala okungapheli (37).
Ucwaningo luthole ukwehla ngamaphesenti angama-80 kuye kwangama-90 kumazinga e-glutathione emaphashini kubantu abavame ukuphuza utshwala ngokweqile (38).
Ngakho-ke, ukunciphisa ukuphuza kwakho utshwala kungakusiza ugcine amazinga e-glutathione enempilo.
I-Sumumé Utshwala kwehlisa amazinga e-glutathione kuwo wonke umzimba, ikakhulukazi emaphashini. Abantu abavame ukuphuza utshwala ngokweqile bangathola ukwehla kwamaphesenti angama-80 kuya kwangu-90 ku-glutathione emaphashini.
Umphumela wokugcina
I-Glutathione iyi-antioxidant ebalulekile eyenziwa ngokuyinhloko ngumzimba, kodwa futhi itholakala emithonjeni yokudla.
Ngeshwa, amazinga akho e-antioxidant angancipha ngenxa yezinto eziningi, njengokuguga, ukudla okungenamsoco, kanye nempilo yokunganyakazi.
Ngenhlanhla, ungakwazi ukugcina amazinga e-glutathione afanele ngokwandisa umsebenzi wakho womzimba, ukugwema ukuphuza ngokweqile, ukulala ngokwanele, nokudla ukudla okulinganiselayo.
Ukuthatha i-milk thistle, i-turmeric, noma i-whey protein supplements nakho kungasiza ukukhulisa amazinga akho.
Ekupheleni kosuku, kunezindlela eziningi ezilula nezingokwemvelo zokwandisa amazinga akho alesi antioxidant esibalulekile nesinamandla.