Glutathione yog tshuaj lom neeg tsim los ntawm lub siab. Feem ntau hu ua GSH, qhov no feem ntau hu ua "leej niam ntawm txhua yam tshuaj tiv thaiv kab mob," qhia txog nws cov tshuaj tiv thaiv zoo tshaj. Raws li cov tshuaj tiv thaiv kab mob antioxidant, glutathione tuaj yeem tiv thaiv lossis ncua kev puas tsuaj ntawm tes los ntawm kev tshem tawm cov neeg ua phem uas paub tias yog hom pa oxygen los ntawm cov cell hauv koj lub cev. GSH tseem yog qhov tseem ceeb rau kev tiv thaiv kab mob thiab cov txheej txheem ua mob thiab txhawb koj li T-cell ua haujlwm, pab tiv thaiv cov qog nqaij hlav cancer. Muaj ntau yam uas koj tuaj yeem ua tau los txhawb koj qib glutathione saum toj no uas tsim los ntawm koj lub cev.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Tsa Glutathione los ntawm Kev Noj Haus thiab Kev Ua Si
Kauj Ruam 1. Noj cov txiv hmab txiv ntoo thiab zaub tshiab kom ntau
Ob peb ntawm cov zaub mov no tau pom tias yog cov khoom siv ntuj zoo ntawm glutathione, tab sis lawv cov GSH cov ntsiab lus raug rhuav tshem los ntawm kev ua noj ntau dhau lossis ua tiav. Txhawm rau kom tau txais cov glutathione feem ntau ntawm koj cov txiv hmab txiv ntoo thiab zaub, noj lawv tshiab thaum twg los xij.
- Cov txiv hmab txiv ntoo thiab zaub siab hauv glutathione suav nrog zaub paj, avocado, okra, zaub ntsuab, zaub paj, Brussels sprouts, zaub ntsuab, zaub ntsuab, zaub qhwv, zaub paj, txiv kab ntxwv qaub, txiv apples, txiv kab ntxwv, thiab txiv ntoo qab zib (tab sis muaj ntau ntxiv).
- Txawm hais tias tau txais txiaj ntsig zoo ntawm cov zaub mov no, koj yuav tsum siv zog noj zaub mov kom zoo. Kev siv ntau dhau ntawm cov txiv hmab txiv ntoo thiab zaub tuaj yeem tsim teeb meem rau koj lub plab zom mov yog tias koj tseem tsis tau txais cov zaub mov muaj protein txaus.
Kauj Ruam 2. Noj cov protein ntau uas tsis rog
Peb cov amino acids ua rau glutathione pleev (thiaj li hu ua "ua ntej"): cysteine, glutamate, thiab glycine. Cov nqaij protein tsis txaus, tshwj xeeb yog nqaij, muaj cov qib siab ntawm cov amino acids no, tshwj xeeb yog cysteine (uas tseem yog qhov tseem ceeb tshaj plaws). Yog tias koj cov zaub mov suav nrog ntau ntawm cov protein no, koj lub cev yuav tsim cov glutathione ntau dua.
Cov khoom muaj txiaj ntsig zoo ntawm cov protein tsis suav nrog nqaij qaib thiab qe qe, mis, thiab yogurt. Txhawm rau kom tau ntau cysteine los ntawm koj cov zaub mov noj kom ntau li ntau tau (thiab yog li nce koj lub cev cov glutathione ntau lawm), koj yuav tsum sim noj tsawg kawg ob pluas ntawm cov protein qis ib hnub
Kauj Ruam 3. Siv cov txuj lom uas txhawb GSH
Qee cov txuj lom suav nrog cov tshuaj sib xyaw (xws li curcumin) uas txhawb nqa glutathione ntau lawm. Cov no suav nrog turmeric, cinnamon, cumin, thiab cardamom.
- Noj cov khoom noj uas twb muaj qib siab ntawm ntau yam glutathione-txhawb cov txuj lom tuaj yeem pab koj txuas ntxiv txhawb koj cov glutathione tsis tas yuav siv zog ntxiv. Ntau cov tais diav curry poob rau hauv pawg no.
- Cinnamon tuaj yeem ntxiv rau ntau cov khoom qab zib lossis cov khoom noj qab zib ntxiv rau kev ncaws pob zoo thaum tseem pab txhawb rau qib glutathione ntau dua. Nws yog yeej-yeej!
Kauj Ruam 4. Noj zaub mov nplua nuj nyob hauv alpha lipoic acid
Alpha lipoic acid (ALA) txhawb nqa ntuj tsim glutathione. ALA tseem yog cov tshuaj tiv thaiv kab mob thiab tuaj yeem rov tsim dua lwm cov tshuaj tiv thaiv kab mob uas tau "siv los," suav nrog Vitamin C thiab E, pab txuas ntxiv lawv lub peev xwm los tshem tawm cov dawb radicals hauv koj lub hlwb.
- Cov zaub mov uas muaj qib ALA muaj xws li: daim siab, taum pauv, zaub ntsuab, zaub paj, txiv lws suav, Brussels sprouts, thiab qos yaj ywm. Ob peb ntawm cov zaub mov no (xws li Brussels sprouts) kuj tseem muaj qhov siab hauv glutathione, yog li cov no yog cov kev xaiv tshwj xeeb.
- Rau kev noj tshuaj ALA ntau thiab glutathione, saib cov zaub mov uas suav nrog qee yam ntawm cov khoom noj no, xws li zaub stew, zaub xam lav, lossis casseroles.
Kauj Ruam 5. Noj cov khoom noj uas muaj selenium nplua nuj
Selenium yog cov ntxhia nrog lub peev xwm tiv thaiv kab mob antioxidant uas pab txhawb rau GSH kev tsim khoom. Ntxiv nrog rau qhov muaj nyob hauv ntau cov zaub mov, cov khoom noj los ntawm cov khoom noj muaj txiaj ntsig zoo ntawm selenium yuav muaj qib siab dua. Selenium kuj tseem ceeb rau kev tsim cov enzymes uas muaj glutathione.
- Ntau cov nqaij muaj cov ntsiab lus selenium siab, tshwj xeeb yog roob ris, tuna, siab, ntses, thiab nqaij qaib; Txawm li cas los xij, lawv cov ntsiab lus selenium nyob ntawm qhov chaw uas tsiaj tau tsa thiab cov ntsiab lus ntawm selenium ntawm cov av thiab dej hauv nws qhov chaw nyob.
- Ntau cov nroj tsuag yog qhov chaw zoo ntawm selenium, ib yam. Cov uas muaj cov ntsiab lus selenium siab tshaj plaws tau loj hlob hauv cov av uas muaj cov qib selenium siab ntau. Cov chaw cog zoo suav nrog: Brazil txiv ntoo, pinto taum, nceb, ntau cov noob, txhuv xim av, zaub qhwv, zaub paj, thiab zaub ntsuab.
Kauj Ruam 6. Ua kom ntau ce
Kev tawm dag zog lub cev ua rau koj cov metabolism, uas txhawb nqa ntuj tsim glutathione. Kev tawm dag zog aerobic (cov uas ua rau koj lub plawv dhia nce mus ntxiv) yog qhov zoo tshaj plaws rau kev txhim kho cov metabolism. Cov no suav nrog taug kev nrawm, dhia, khiav, caij tsheb kauj vab, qhia kev sib tw, thiab ua luam dej, thiab lwm yam.
- Ntsib nrog koj tus kws kho mob ua ntej pib ua haujlwm ib ce yog tias koj txhawj xeeb txog koj qib kev noj qab haus huv tam sim no thiab/lossis lub cev muaj zog.
- Txais yuav cov kev tawm dag zog ib txwm muaj uas haum rau koj lub neej thiab kev qoj ib ce. Tsis txhob sim hnyav dhau tam sim lossis koj tuaj yeem poob siab thiab tsis tshua yuav ua raws nws. Pib nrog 20 feeb ntawm kev tawm dag zog peb hnub hauv ib lub lis piam thiab nce los ntawm qhov ntawd raws li koj lub cev muaj zog txhim kho.
Txoj Kev 2 ntawm 2: Tsa Glutathione siv Tshuaj thiab Tshuaj
Kauj Ruam 1. Noj cov tshuaj multivitamin uas txhawb nqa glutathione
Multivitamin nws tus kheej yuav tsis muaj glutathione, tab sis ntau tus muaj ntau cov vitamins thiab minerals uas txhim kho glutathione ntau lawm. Nws tuaj yeem nyuaj kom tau txais qee cov vitamins txaus los ntawm koj cov zaub mov noj, yog li cov tshuaj multivitamin yog qhov zoo ntxiv rau kev noj zaub mov zoo. Nrhiav cov multivitamin uas suav nrog:
- Cov vitamin C
- Vitamin E
- Cov vitamins B1
- Vitamin B2
- Cov vitamins B6
- Cov vitamins B12
- Folate
- Selenium
- Magnesium
- Zinc
- ALA cov tshuaj kuj tseem muaj, tab sis nrog koj tus kws kho mob tham txhawm rau txiav txim qhov tsim nyog rau koj.
Kauj Ruam 2. Noj tshuaj MSM
MSM lossis (Methylsulfonylmethane) yog cov tshuaj ntxhia uas muab cov tshuaj sulfur, uas tsim nyog rau kev tsim cov ALA thiab Vitamin B1, uas ua rau nce qib glutathione. Yog tias koj tsis tau txais leej faj txaus hauv koj cov zaub mov, nug koj tus kws kho mob txog kev ntxiv nrog MSM.
- Sulfur yog dab tsi muab glutathione nws lub peev xwm antioxidant, yog li lwm txoj hauv kev koj siv los txhawb glutathione yuav tsis muaj txiaj ntsig yog tias koj cov qib leej faj tsawg dhau. MSM tsuas yog ib txoj hauv kev kom tau leej faj; nws tseem tuaj yeem tau txais los ntawm kev noj ntau hom txiv hmab txiv ntoo thiab zaub nyoos.
- MSM kuj tseem ntseeg los ntawm qee tus neeg los pab daws qhov mob thiab qee qhov tsos mob ntawm mob caj dab thiab ntau yam mob sib koom; txawm li cas los xij, tsis muaj ntau qhov kev tshawb fawb tshawb fawb los txhawb qhov no.
Kauj Ruam 3. Xav txog glutathione nqus pa
Koj tus kws kho mob tuaj yeem pom zoo kom nqus lub tshuab nqus pa kom xa daim ntawv no glutathione ntxiv; txawm li cas los xij, nws feem ntau tsuas yog pom zoo rau cov tib neeg uas muaj keeb kwm caj ces uas ua rau tsis muaj glutathione. Qee qhov mob ntsws, xws li cystic fibrosis, ntseeg los ntawm qee qhov kom tau txais kev pab los ntawm glutathione inhalants, tab sis pov thawj los txhawb qhov no tsis meej.
- Koj yuav tsum tsis txhob siv cov tshuaj glutathione nqus tsis tau kws kho mob daim ntawv xaj lossis lus pom zoo.
- Tsis txhob siv daim ntawv no ntawm glutathione ntxiv ua lwm txoj hauv kev noj zaub mov lossis qhov ncauj ntxiv glutathione lossis nws cov khoom ua ntej. Muaj ntau txoj hauv kev zoo los txhawb koj qib glutathione yog tias koj tsis muaj qhov tsis txaus!
Kauj Ruam 4. Tau txhaj tshuaj glutathione
Hom glutathione ntxiv no tsuas yog qhia rau cov tib neeg uas muaj kev kho mob tau paub tias tau txais kev pab los ntawm glutathione. Kev txhaj tshuaj tau ua tiav txoj hlab ntshav thiab yuav tsum tsis txhob sim los ntawm ib tus neeg tab sis muaj ntawv tso cai kho mob.
- Kev txhawb nqa zoo tshaj plaws ntawm kev txhaj tshuaj glutathione yog nyem los ntawm kev phiv los ntawm kev siv tshuaj kho mob hauv cov neeg mob qog noj ntshav. Nov yog qee yam uas kws kho mob qog noj ntshav (kws kho mob qog noj ntshav) yuav tsum sau ntawv.
- Tsis muaj lwm lub hom phiaj rau kev txhaj tshuaj glutathione tau txais kev pom zoo los ntawm zej zog kev kho mob kom zoo; txawm li cas los xij, qee tus neeg ntseeg tias nws muaj txiaj ntsig zoo rau ntau lwm yam mob, suav nrog Parkinson tus kab mob, ntshav qab zib, qee hom ntshav tsis txaus, atherosclerosis (tawv hlab ntsha), thiab txiv neej tsis muaj menyuam.
Kauj Ruam 5. Siv cov khoom siv transdermal glutathione
Transdermal glutathione tau siv rau ntawm daim tawv nqaij thiab nqus tau rau lub sijhawm luv. Muaj qee qhov pov thawj tias cov nplaum glutathione txhim kho qee yam ntawm daim tawv nqaij thiab feem ntau ua rau cov tawv nqaij zoo li hluas. Hom glutathione supplementation no feem ntau tuaj hauv daim ntawv nplaum lossis thaj thiab muaj nyob hauv cov chaw muag tshuaj online yam tsis muaj ntawv yuav tshuaj.
- Tsis muaj pov thawj kho mob lossis tshawb fawb tshawb fawb qhia tias qib glutathione hauv lub cev tuaj yeem txhim kho zoo los ntawm cov tshuaj pleev los yog thaj ua rau thaj.
- Txawm hais tias tsis xav tau daim ntawv yuav tshuaj transdermal glutathione, nws yog qhov zoo tshaj los tham nrog koj tus kws kho mob ua ntej siv cov glutathione cream.
- Muaj caij nyoog uas koj tuaj yeem ua pob khaus lossis ua rau tawv nqaij thaum noj glutathione li no.
Lub tswv yim
- Nws yuav yog lub tswv yim zoo kom tau txais koj li glutathione qib tshuaj los ntawm kws kho mob ua ntej sim nce nws. Txoj hauv kev no koj yuav tuaj yeem ntsuas koj qib tom qab thiab txiav txim siab seb lawv puas nce ntxiv.
- Kev tsis muaj glutathione tuaj yeem ua rau qee yam mob hnyav xws li kab mob plawv, kab mob, mob caj dab, thiab mob siab thiab raum.
Lus ceeb toom
- Kev tsis muaj glutathione tuaj yeem ua rau teeb meem kev noj qab haus huv cuam tshuam nrog kev tiv thaiv kab mob hauv lub cev thiab tseem tuaj yeem ua rau lub plawv, daim siab, thiab lwm yam kabmob.
- Tsis txhob noj tshuaj ntxiv lossis tshuaj thaum cev xeeb tub yam tsis tau txais kev pom zoo los ntawm koj tus kws kho mob tias nws muaj kev nyab xeeb los ua li ntawd.
- Koj yuav tsum tsis txhob noj cov tshuaj glutathione lossis nws cov khoom ua ntej yam tsis tau kuaj thawj zaug nrog koj tus kws kho mob.
- Tsis txhob haus cawv thiab lwm yam tshuaj lom, vim cov no "siv" koj lub cev cov glutathione, ua rau tshuav me ntsis kom tau txais txiaj ntsig zoo rau koj lub cev lub cev.
- Cov protein whey uas tsis tau muaj hnub nyoog (los ntawm cov nqaij nyoos, cov mis tsis tau muab tshuaj tua kab mob) txhawb nqa cov glutathione ntau lawm, tab sis muaj lwm yam kev pheej hmoo noj qab haus huv cuam tshuam nrog mis nyuj tsis huv uas yuav tsum tau txiav txim siab ua ntej koj txiav txim siab haus nws.
