Kei te whakahou tonu ō tātou tinana i a rātou anō i te taumata pūtau, ka whakakapi i ngā pūtau tawhito me ngā pūtau kua pakaru ki ngā pūtau hou. He mea nui tēnei tukanga whakahou pūtau hei pupuri i tō tātou hauora me te ora whānui. Ko tētahi ngota matua e whai wāhi nui ana ki tēnei tukanga ko te NAD. Ko te NAD he coenzyme e uru ana ki ngā tauhohenga pākia o te tinana, tae atu ki te whakaputa pūngao, te whakatika DNA me te whakahou pūtau. Nā, me pēhea tā tātou whakauru i te NAD ki roto i ā tātou mahi o ia rā?
NADhe coenzyme e kitea ana i roto i ngā pūtau katoa o tō tātou tinana, ā, he mahi nui tāna i roto i ngā tukanga koiora maha o tō tātou tinana. Kei roto i ngā mahi pēnei i te whakaputa pūngao, te whakatika DNA me te whakaaturanga ira. I a tātou e pakeke haere ana, ka heke ngā taumata NAD i roto i ngā pūtau, ka heke te pūngao pūtau me te kaha ake o te pāngia e ngā mate e pā ana ki te koroheketanga.
Heoi anō, kei reira ngā huarahi hei whakapiki ake i ngā taumata NAD i roto i ō tātou tinana, ko tētahi o ēnei ko te kai. He nui ngā ngota NAD kei roto i ētahi kai, ka hurihia hei NAD i roto i ō tātou pūtau. Ko te whakauru i ēnei kai ki roto i ā tātou kai ka āwhina i te whakakī anō i ngā taumata NAD, ā, ka taea hoki te whakaroa i te tukanga koroheketanga.
Haunga te whakanui ake i te pūngao, ka āwhina pea te NAD ki te whakatairanga i te koroheketanga hauora, te whakapai ake i te mahi hinengaro, me te aukati i te mate ngakau.
1. Whakarei ake i te pūngao pūtau:
Ko tētahi o ngā painga nui o te NAD ko tōna kaha ki te whakarei ake i te whakaputanga pūngao pūtau. I a tātou e pakeke haere ana, ka heke iho ngā taumata NAD i roto i ō tātou tinana, ka aukati i te hanga ATP, ka arahi ki te ngenge me te ngoikore o te manawanui. Mā te whakakī anō i ngā taumata NAD mā roto i ngā tāpiringa kai, mā te whakahohe rānei i ngā whākōkī e whakatairanga ana i te hanga NAD, ka taea e tātou te whakahoki mai i ngā taumata pūngao, ka hua ake te pikinga o te ora me te whakapai ake i te mahi tinana me te hinengaro.
2. Te whakatikatika ira me te pumau o te ira:
Ko te kino o te DNA kua kohia tētahi o ngā tino take e akiaki ana i te tukanga koroheketanga, e arahi ana ki te whanaketanga o ngā mate e pā ana ki te koroheketanga. Ko te tūranga matua o te NAD hei kaiwhakatairanga i te mīhini whakatika DNA ka whakarite kia mau tonu te pumau o te ira. Mā te whakaoho i te hanga NAD, ka taea e tātou te whakarei ake i te kaha o te tinana ki te whakatika i te DNA kua pakaru, ā, mā reira ka whakaroa i te tukanga koroheketanga me te whakatairanga i te hauora whānui.
3. Whakapai ake i te Hauora Pūmua:
He hua tūturu o te koroheketanga te hekenga o te pākia o te tinana, ā, he maha ngā wā ka hua ake te taumaha, te ātete ki te insulin me ngā raruraru pākia o te tinana. Kua whakaatuhia e ngā rangahau hou he mahi nui tā te NAD ki te whakahaere i te pākia o te tinana, inā koa mā roto i tētahi rōpū whākōkī e kiia nei ko ngā sirtuin. Mā te whakanui ake i ngā taumata NAD, ka whakahohehia e tātou ēnei sirtuin, ka whakatairanga i te hauora o ngā pūtau, ka whakapai ake i te pākia o te tinana, ā, ka taea pea te whakaiti i ngā raruraru pākia o te tinana e pā ana ki te koroheketanga.
4. Te Tiakitanga o te Niho me te Kaumātuatanga Hinengaro:
He āwangawanga noa te hekenga o te hinengaro i waenga i ngā kaumātua. Ko te kaha o te NAD ki te whakarei ake i te mahi mitochondrial, te whakaiti i te ahotea oxidative, me te whakanui ake i te whakaputanga o ngā matū tiaki io e kiia nei ko ngā neurotrophins he kaha whānui ki te whawhai ki te hekenga o te hinengaro e pā ana ki te koroheketanga. He maha ngā rangahau e kī ana ko ngā taumata teitei o te NAD ka whakapai ake i te mahi hinengaro me te tiaki io.
5. Whakaroa i te ora:
Ko ngā mahi maha a te NAD i roto i ngā tukanga pūtau me te pupuri i te pumau o te ira ka whai wāhi ki tōna pūmanawa heingota roaHe maha ngā rangahau i roto i ngā tauira rauropi pērā i ngā noke me ngā kiore kua whakaatu ko te tāpiri, te whakahohe rānei i te NAD ka taea te whakanui ake i te roa o te oranga. Ahakoa kei te rangahauhia tonutia te whakamaoritanga o ēnei kitenga ki te tangata, ko te tirohanga whakahihiri ki te whakaroa i te roa o te oranga hauora he mea pai mō ngā wawaotanga ārai koroheketanga a meake nei.
Ko te NAD he coenzyme kei roto i ngā pūtau ora katoa, ko te tikanga kāore ngā ngota NAD e kitea tika ana i roto i te kai, engari ko ngā matūmua o te NAD kei roto i te kai, tae atu ki ngā tipu me ngā kararehe.
Me whai poraka hanga ngā pūtau o roto i tō tātou tinana, e kiia nei ko ngā pūmua NAD, hei hanga i te NAD. Ina uru mai ki roto i ō tātou tinana, ka huri ngā matū o ēnei pūmua ki roto i ngā pūtau hei hanga i te NAD. Ka taea te tiki i ōna pūmua, arā, te niacinamide, te niacin, me te tryptophan, mai i ngā momo puna kai. Kei roto i ngā kai pēnei i te mīti, te ika, te miraka, ngā pīni, ngā witi, ngā nati me ngā purapura ēnei pūmua, ā, ka taea e te tinana te whakamahi hei hanga i te NAD.
Ko ngā puna kai matua o ngā matūmua o te NAD ko te mīti, te heihei, te ika, me ētahi kai tipu.
1. Ngā kai kararehe pēnei i te ate kau, te heihei, te kau me te poaka:
Haunga te mea he puna pai mō te niacin, he nui hoki te rino, te huaora B12 me te konutea i roto i te ate kau.
2. Heihei
Haunga te nui o te niacin, he kōwhiringa pai anō hoki te heihei hei whakatairanga i te hauora o ngā uaua me te hauora whānui nā te nui o te pūmua kei roto.
3. Ika
Ehara i te mea kei roto ko te niacin anake, engari e mōhiotia ana te ika mō te nui o ngā waikawa ngako omega-3, e āwhina ana ki te whakatairanga i te hauora o te ngākau.
4. Raihi
He kai matua te raihi parauri me te raihi mā e whakarato ana i ngā matūkai nui ki ā tātou kai. Haunga te niacin, he nui ngā huaora me ngā kohuke nui o te raihi parauri, ā, e mōhiotia whānuitia ana mō te nui ake o te muka i te raihi mā.
5. Ngā huawhenua rau matomato pērā i te tōmato, te pūrokoro, te pīnihi, me te āparaka
He kai reka, he kai whai kiko hoki ēnei. Ehara i te mea ko te niacin anake kei roto, engari he puna pai hoki ngā tōmato mō ngā antioxidants, te huaora C, me te riboflavin. Mā te whakauru i ēnei huawhenua ki roto i tō kai ka whiwhi koe i ngā matū e hiahiatia ana mō te hanga NAD.
6. Miraka, tīhi me te miraka kawa
Kei roto i te karāhe miraka 1 ōrau te 0.2 mg o te niacin mō ia tūnga. Hei tāpiri, kei roto hoki i te miraka te pūmua, te konupūmā, te konutea me te riboflavin, he mea whai hua mō te hauora o ngā wheua, ā, he ārai hoki i te osteoporosis i roto i ngā pakeke.
Mā te kai i ngā kai he nui ngā matū mua o te NAD ka āwhina i te tautoko i ngā taumata NAD i roto i te tinana, engari kāore pea e ranea hei whakakī katoa i te NAD. Ka hurihia ngā matū mua o te NAD, pērā i te nicotinamide riboside (NR) me te nicotinamide mononucleotide (NMN), ki te NAD i roto i te tinana. Heoi, he uaua pea te tukanga hurihanga, ā, ka rerekē pea te kaha o te tinana ki te mimiti me te whakamahi i ēnei matū mua.
Ka pā pea ētahi atu āhuatanga pēnei i te pakeketanga, te ahotea, ētahi rongoā, me ngā momo āhuatanga hauora ki ngā taumata NAD. Nō reira, hei tāpiri atu ki te mahi nui ki te pupuri i ngā taumata NAD mā te kai hauora, me whai whakaaro anō hoki ki ētahi atu āhuatanga o te noho. Kua whakaatuhia e ngā rangahau ka taea e te whakakori tinana auau te whakanui ake i ngā taumata NAD i roto i ngā momo kiko me ngā okana, ka whai wāhi ki te koroheketanga hauora. He mea nui anō hoki te moe nui me te whakahaere i ngā taumata ahotea mō te whakaputanga NAD tino pai me te hauora whānui.
Hei tāpiritanga, mō ētahi kaiwhenua, mō te hunga rānei he here kai, ka taea te whakaaro ki ngā tāpiringa NAD precursor, hei āwhina pai ake i te tangata kia whiwhi tinana hauora me te whakaroa i te tukanga koroheketanga.
Whakakape: Hei whakamōhiotanga anake tēnei tuhinga, kaua e kiia he tohutohu hauora. Me kōrero tonu ki tētahi tohunga hauora i mua i te whakamahi i tētahi tāpiringa, i te whakarerekē rānei i tō tikanga hauora.
Wā tuku: 31 o Ākuhata-2023
