Kwayoyin Haɓaka Makamashi Kana Bukatar Sanin Game da

Wadatacce

• Ku ci karin guac.
• Garkuwa da karewa.
• Nemo aikinku na yin da yang.
• Yi gwajin gwaji.
• Bita don

Ƙarin tuƙi, haɓaka mafi girma, da mafi kyawun aiki a cikin dakin motsa jiki-duk waɗannan na iya zama naku, godiya ga ɗan abin da aka sani a cikin sel ku, binciken ƙasa ya nuna. Wanda ake kira nicotinamide adenine dinucleotide (NAD), "yana daya daga cikin muhimman abubuwan da ke cikin jikin dan adam don samun kuzari," in ji Anthony A. Sauve, Ph.D., mataimakin farfesa kan harhada magunguna a Weill Cornell Medicine. "NAD yana taimaka wa tsarinmu suyi amfani da abinci da motsa jiki don ƙarfi da ƙarfin hali." (Haɓaka matakan nitric oxide na jikin ku zai iya taimakawa ƙara ƙarfin ku.)

Kodayake yawan samar da ku na NAD yana raguwa a zahiri kowace shekara-jiki yana samar da kashi 20 cikin ɗari ƙasa da shekaru 40 fiye da yadda ya yi lokacin da kuke cikin ƙuruciyar ku da 20s, Sauve ya ce-akwai dabarun da aka yi niyya don taimaka muku haɓaka matakan ku. Karanta don hanyoyin da suka fi dacewa don buga su-da haɓaka ƙarfin ku, juriya, dacewa, da lafiyar ku.

Ku ci karin guac.

Jikin ku yana canza bitamin B3, aka niacin, zuwa NAD, don haka kuna buƙatar kiyaye matakan ku na wannan sinadari. Hanya ɗaya mai mahimmanci don yin hakan: Kalli yadda ake cin mai. "Bincike ya nuna cewa cin abinci mai yawan kitse yana hana ikon jiki don juya B3 zuwa NAD, yana haifar da raguwa a cikin lokaci," in ji Sauve. Yi nufin samun fiye da kashi 35 na jimlar adadin kuzari na yau da kullun daga mai - wato gram 78 akan abinci mai kalori 2,000. Mayar da hankali kan tushen lafiyayyen kitse marasa kitse, kamar avocados da kifi. (Wadannan tacos kifaye sune whammy biyu.)

Garkuwa da karewa.

"Bincike ya nuna cewa samun yawan rana na iya rage shagunan fata na NAD," in ji Sauve. Wancan ne saboda jiki yana amfani da shi don gyara ƙwayoyin da haskoki UV suka lalata-idan kuna tsallake tsallaken hasken rana ko kumbura cikin haskoki na awanni, matakan NAD ɗinku za su nutse. Don hana wannan, shafa (da sake shafa) katangar rana zuwa faɗuwar fata duk shekara kuma sanya tabarau masu hana UV a duk lokacin da kuka fita waje, in ji Sauve.

Nemo aikinku na yin da yang.

Haɓaka nauyi da HIIT duka suna da mahimmanci don haɓaka samar da NAD. "Ayyukan motsa jiki yana tilasta tsokoki don ƙarfafawa da samar da ƙarin mitochondria, kwayoyin da ke ba da makamashi ga kwayoyin ku, kuma yana haɓaka matakan NAD," in ji Sauve. Yin aiki yana taimaka wa jikinka ya kawar da tsohuwar mitochondria da ta lalace kuma, wanda ke sa tsokoki su fi koshin lafiya kuma suna jin daɗin motsa jiki. Haɗin ƙarfi da HIIT ya fi tasiri a haɓaka aikin mitochondrial, bincike ya nuna: Yi kwanaki uku zuwa huɗu na HIIT da kwana biyu na ƙarfin horo a mako. (Mai Alaƙa: Shin Horon Ƙarfi Sau ɗaya a mako a zahiri yana yin wani abu don jikin ku?)

Yi gwajin gwaji.

Wani sabon nau'in bitamin B3 da ake kira nicotinamide riboside (NR) na iya fashewa NAD shima. Hanya mafi kyau don samun shi shine ta hanyar kari. Amma Josh Mitteldorf, Ph.D., marubucin Cracking the Aging Code, ya ce ba a fayyace ko akwai bukatar kowa ya juya zuwa kwaya ba. Ya ba da shawarar gwada ƙarin NR na makonni biyu, sannan a cire shi har tsawon makonni biyu kuma a sake maimaita sake zagayowar. Idan kun lura da haɓakawa a cikin kuzari, wasan motsa jiki, ko jin daɗin rayuwa yayin da kuke shan kwaya, ku ci gaba. Idan ba haka ba, tsallake shi kuma ku tsaya tare da sauran dabarun nan.

Bita don