Mukutsvaga hudiki husingagumi uye simba, masayendisiti akaisa pfungwa dzavo kune chinoshamisa uye chinokosha chebiology yedu-telomeres.Aya "caps" anodzivirira pamagumo emakromosomes anoita basa rakakosha mukukamura maseru uye kuchembera kwese.Sezvatinokura, matelomere anopfupika, zvichitungamira kusashanda zvakanaka kwesero, kuzvimba, uye zvirwere zvine chekuita nezera.Nekudaro, tsvakiridzo ichangoburwa yakaratidza nzira dzekudzivirira uye kunyange kurebesa telomeres, ichipa nzira dzinogona kudzikamisa kuchembera.
Telomeres chinhu chakakosha cheDNA uye inoita basa rakakosha mukuchengetedza kutendeseka uye kugadzikana kweiyo genetic zvinhu.Aya mavhavha ekudzivirira, ari kumagumo emakromosomes edu uye akaumbwa akadzokororwa DNA sequences, anodzivirira kurasikirwa kweruzivo rwemajini panguva yekuparadzaniswa kwesero.
Telomeres inoita basa rinokosha mukukwegura.Sezvatinokura, masero edu anoramba achiparadzana, uye matelomere anopfupika zvishoma nezvishoma nguva imwe neimwe sero rinoparadzana.Kana matelomere akapfupika, anomutsa mhinduro dzemaserura dzinodzivirira kupatsanurwa uye nokudaro kudzivirira kudzokororwa kweDNA yakakuvadzwa.Ichi chidziviriro chakakosha pakukura kwemasero egomarara, sezvo ichidzikamisa mukana wekukura kusingadzoreki uye kupatsanurwa.
Mukuwedzera, kupfupisa kwetelomeres kunogonawo kuva nemigumisiro pakukwegura pachako.Kana matelomere asvika pahurefu hupfupi kwazvo, masero anopinda muchimiro chesenescence kana sero kufa uye orega kugona kutevedzera.Kuenderera mberi kupfupisa kwetelomeres kunosanganiswa nekuchembera kwemasero uye kukura kwezvirwere zvinoenderana nezera, kusanganisira chirwere chemoyo, chirwere cheshuga, uye neurodegenerative zvirwere.
Nepo kupfupisa telomere kuri muitiro wechisikigo unoitika patinenge takura, mamwe mararamiro emararamiro uye zvinonetsa kwezvakatipoteredza zvinogona kukurumidza kuita izvi.Zvinhu zvakadai sekushushikana kusingaperi, kudya kwakashata, kushaya maekisesaizi, kusvuta, uye kuratidzwa kune chepfu zvinosanganiswa nekukasira kupfupisa telomere, zvichikonzera kuchembera nguva isati yakwana uye kuwedzera kubatwa nezvirwere zvine chekuita nezera.
Telomeres inodzokororwa DNA sequences iyo inoumba danda rekudzivirira kumagumo emakromosomes.Vanodzivirira kubva mukukukurwa kwezvinhu zvakakosha zvemajini panguva yekuparadzaniswa kwesero.Nekudaro, nesero rega rega rekudzokorora, matelomere anopfupika.Uku kupfupisa maitiro kwakabatana nekuchembera, sezvo masero anosvika padanho rekuti telomeres ipfupi, zvichikonzera senescence uye pakupedzisira sero kufa.Kupfupika kunofambira mberi kwematelomere mukukamura maseru kunodyidzana nekuchembera kwemuviri wese.
Kana matelomere akapfupika, masero anopinda padanho rinonzi cellular senescence.Munguva iyi, masero anorasikirwa nekukwanisa kupatsanura uye kuwanda, kutadza kushanda, uye kukonzeresa kuparara kwematishu akasiyana uye nhengo.Kuderera uku kunoonekwa muzvirwere zvine chekuita nezera senge chirwere chemoyo, neurodegenerative chirwere, uye cancer.Naizvozvo, matelomere anoita sewachi yebhayoloji inotara hupenyu hwesero.
Kupfupika kunofambira mberi kwematelomeres kwakabatana nekuderera kwehutano hwese.Kureba kweTelomere kwave chinhu chakakosha chebiomarker chekuongorora zera rebiological remunhu, iro rinogona kusiyana nezera renguva.Zvidzidzo zvinoratidza kuti vanhu vane matelomere mapfupi vane njodzi yakawedzera yezvirwere zvinoenderana nezera, kuderera kwesimba rekudzivirira uye kufa kwakanyanya.
●Kufutisa: Tsvagiridzo inoratidza kuti high body mass index (BMI) inosanganiswa nehurefu hwetelomere.Vanhu vane hurefu hwepamusoro uye hwemudumbu vane matelomere mapfupi, zvichiratidza kuti kufutisa kunogona kuita kuti kuchembera kukurumidze uye kuti hurefu hwetelomere hupfupi hunogona kunge huri njodzi yekuwedzera adiposity.
● Oxidative stress uye kuzvimba: Oxidative kusagadzikana kunokonzerwa nekusaenzana pakati peiyo reactive oxygen marudzi (ROS) uye antioxidants inogona kutungamirira mukupfupisa telomere.ROS inogona kukuvadza telomeric DNA, zvichikonzera kushandiswa kwemaitiro ekugadzirisa uye zvishoma nezvishoma kunyura telomeres.Kuzvimba kunowanzo kusingaperi uye kunogona kuenderera mberi neoxidative kusagadzikana uye kukurumidza telomere attrition.
●Utano hwepfungwa: Zvinozivikanwa kuti hutano hwepfungwa huri nani hunobatsira zvikuru kuhutano hwemuviri zvakare.Kunyangwe paine mishumo inopokana, kune akawanda mhedzisiro inotsigira chinongedzo pakati pehupfupi telomere kureba uye kusingaperi yakakwira mwero yekufungidzirwa kunofungidzirwa.Pamusoro pezvo, zviitiko zvekushungurudzika, kushushikana, uye kuzvidya mwoyo zvinogona kukanganisa kureba kwetelomere uye kunobatsira mukuchembera nguva isati yakwana.
●Mararamiro asina kunaka: kusvuta, kunwa, madyiro asina kunaka, nezvimwewo.
●Magadzirirwo emajini emunhu: Vamwe vanhu vanogona kugara nhaka matelomere mapfupi, zvichiita kuti vakurumidze kuchembera.
●Kusaita zvokusimbisa muviri: Kuwirirana pakati pekuita zvemuviri, hunhu hwekugara uye kureba kwetelomere kwakadzidzwa zvakanyanya
●Kushaya hope
Dzidza nezvezviratidzo zvekushomeka:
●Kuora mwoyo, kuora mwoyo
●Kutadza kurara
●Kusapora ronda
● ndangariro dzisina kunaka
● Matambudziko ekugaya
● Zvipingamupinyi zvezvitupa
●Kushaya kudya
Ziva chikonzero:
●Kusadya zvakanaka: kunonyanya kusanganisira kudya kumwe chete, kudya kusina zvinovaka muviri, uye bulimia.
●Malabsorption: Mamwe mamiriro ezvinhu, akadai sechirwere checeliac uye chirwere chinoputika, chinogona kukanganisa kunwa kwemuviri kwezvokudya.
●Zvinodhaka: Mimwe mishonga inogona kukanganisa kubatwa kana kushandiswa kwezvimwe zvinovaka muviri.
● Kusagadzikana mupfungwa: kuora mwoyo, kuzvidya mwoyo.
1. Omega-3 fatty acids
Omega-3 fatty acids yakagamuchira kutariswa kwakapararira kune yavo yakawanda yehutano mabhenefiti, anonyanya kuenderana nehutano hwemoyo.Nekudaro, tsvakiridzo ichangobva kuitika inoratidza kuti aya akakosha mafuta anogona kuita basa rakakosha mukudzivirira matelomeres.Tsvagiridzo yakabudiswa muJournal yeAmerican Medical Association (JAMA) inoratidza kuti vanhu vane mazinga epamusoro eomega-3 fatty acids muropa ravo vane matelomere akareba, zvichiratidza hukama hunogona kuitika pakati pezvikafu izvi nekuchembera kune hutano.
2. Mavhitamini uye Minerals
Semasimba ane antioxidants, mavhitamini C uye E anozivikanwa nebasa rawo mukuchengetedza hutano hwese hwese uye kudzivirira oxidative kusagadzikana.Mukuwedzera, folate uye beta-carotene pamwe chete nemaminerari zinc uye magnesium inoratidza mhedzisiro mukudzivirira oxidative kusagadzikana uye kuzvimba.Imwe ongororo yakaitwa neUniversity of California, San Francisco, yakaratidza kuti vanhu vaigara vachidya mazinga akakwirira evhitamini C neE vaiva nematelomere akareba, zvichiratidza kuti mavhitamini aya anokosha anogona kudzivirira matelomere pakukuvadzwa uye kubatsira kukwegura zvakanaka.
3. Polyphenols
Polyphenols inowanzoitika makemikari anowanzo kuwanikwa mumichero, miriwo, uye kudya kwezvirimwa zvakaratidzwawo kuva nemigumisiro yakanaka pakureba kwetelomere uye kukwegura.Chidzidzo chakaburitswa muAmerican Journal of Clinical Nutrition chakawana chinongedzo pakati pepamusoro polyphenol kudya uye refu telomeres.Kuwedzera michero yakasiyana-siyana ine mavara, miriwo, tii uye zvinonhuwira pakudya kwako kunogona kubatsira kuwedzera polyphenol kudya uye zvinogona kutsigira telomere kuchengetedza.
4. Resveratrol
Resveratrol, komisheni inowanikwa mumazambiringa, waini tsvuku uye mamwe mabriji, yakwezva kutarisisa kune yayo yekudzivirira kuchembera.Inomisa enzyme inonzi Sirtuin-1 (SIRT1), iyo ine zvirevo kune akawanda mabhenefiti ehutano, kusanganisira telomere kudzivirira.Zvidzidzo zvemhuka zvinoratidza kuti resveratrol inogona kuwedzera chiitiko che telomerase, iyo enzyme ine basa rekuchengetedza telomere kureba.Kunyangwe kumwe kutsvagisa kuchidikanwa, kusanganisira mwero wezvikafu zve resveratrol-rakapfuma mukudya kwako zvinogona kubatsira kuchengetedza nekuchengetedza telomeres.
5. Idya kudya kwakakwana kwakapfuma mu antioxidants
Zvikafu zveAntioxidant-rich zvinogona kuve nemhedzisiro yakanaka pakureba kwetelomere, zvichibva pakudzika kwakadzikira kunoenderana nekudya kwakakwira kwezvibereko zvitsva, miriwo, nyemba, hove, huku, uye zviyo.
a.Mijiri, kusanganisira blueberries, sitirobheri uye raspberries, kwete chete kufadza kuravira kwako asiwo anopa hupfumi hwehutano hwakanaka.MaAntioxidants ari mumabheri anoderedza mahara radicals anokuvadza, anoderedza oxidative kusagadzikana uye anokurudzira kugadzikana kwetelomere.Uye chibereko chakapfuma mune antioxidants, mavitamini uye fiber, iyo yakave yakabatanidzwa nekuvandudzwa kwetelomere kureba uye hutano hwesero.
b.Kusanganisira zviyo zvakadai sequinoa, mupunga webrown uye chingwa chegorosi muzvokudya zvako zvinogona kuva nemigumisiro yakanaka kune telomeres.Aya makabhohaidhiretsi akaoma akapfuma mufiber, mavitamini, zvicherwa uye antioxidants.Chidzidzo chacho chakawana kuti kuwedzera simbi isingagadzike pakudya kwakaderedza telomere mumasero emakonzo akadyiswa nyama tsvuku kana chena, zvichiratidza kudzivirira kwekudya fiber.
C.Miriwo yemashizha yakasvibira sepinashi, kale, uye broccoli ine mavhitamini, zvicherwa, uye antioxidants anobatsira kurwisa oxidative kusagadzikana uye kuzvimba.Nekuita kudaro, vane mukana wekutsigira urefu hwetelomere uye kuvimbika.
d.Nzungu nemhodzi, kusanganisira maarumondi, walnuts, chia mbeu, uye flaxseeds, yakanakisa yekuwedzera kune chikafu chinotsigira telomere.Aya emiti-based powerhouses akazara nemafuta ane hutano, fiber, uye ruzhinji rwevhithamini nemaminerari anopa hutano hwakasiyana-siyana.Tsvagiridzo inoratidza kuti kudya nzungu nembeu zvinogona kusanganiswa nehurefu hwetelomere uye njodzi yakaderera yechirwere chisingaperi.
1. Kuita muviri
Kugara uchirovedza muviri kwakabatana zvinogutsa nehurefu hwetelomere.Kuita zvine mwero-kusimba aerobic chiitiko, sekumhanya kana kuchovha bhasikoro, hakungosimudzire hutano hwese chete asiwo kunosimudzira telomere kuchengetedza.Kuita maekisesaizi kunobatsira kuderedza oxidative kusagadzikana uye kuzvimba, izvo zvese zvinogona kutungamira kupfupikiswa matelomere.
2. Kudya uye kudya
Kudya kudya kwakanaka, kwakadzikama kwakapfuma mune antioxidants, mavhitaminzi, uye omega-3 fatty acids kunogona kuve nemhedzisiro yakanaka pakureba kwetelomere.Antioxidants anobatsira kurwisa oxidative kusagadzikana, chikonzero chikuru chekukukurwa kwetelomere.Zvokudya zvinosanganisira michero, miriwo, zviyo zvakakwana, uye mapuroteni akaonda zvinogona kukurudzira telomeres ane utano.
3. Kunetseka mupfungwa
Kushungurudzika kusingagumi kunosanganiswa nekukasira kupfupisa telomere.Kubatanidza maitiro ekugadzirisa kushushikana akadai sekufungisisa, yoga, kana maitiro ekufunga anogona kudzikisa zvinobudirira mazinga ekushushikana, zvichigona kunonoka kuderera kwetelomere.Kuderedza kushushikana kwakakosha kuchengetedza hutano hwakakwana hwetelomere.
4. Kurara kunaka
Kurara kwakakwana kunokosha kune zvakawanda zvehutano hwedu, uye kukanganisa kwaro pamatelomere hakunawo.Hunhu hwekurara husina kunaka uye nguva inosanganiswa nehurefu hwetelomere hupfupi.Ita nhamburiko yekuchengeta hurongwa hwekurara hunoenderana uye dzidzira hutsanana hwekurara kuti uwedzere kuzorora kwako uye hutano hwetelomere.
5. Kusvuta nekunwa
Hazvishamisi kuti sarudzo dzemararamiro dzinokuvadza dzakadai sekusvuta uye kunwa doro zvakanyanya zvakabatana zvakanyanya nematelomere mapfupi.Maitiro ese ari maviri anoburitsa oxidative kusagadzikana, kuzvimba, uye kukuvara kweDNA izvo zvinokonzeresa kukukurwa kwetelomere.Kurega kusvuta uye kuderedza kunwa doro kunogona kubatsira kuchengetedza urefu hwetelomere uye hutano hwesero.
Mubvunzo: Zvimwe zvirwere zvinogona kukanganisa kureba kwetelomere?
A: Hongu, zvimwe zvirwere, kunyanya izvo zvine chekuita nekuzvimba kusingaperi kana kusagadzikana kweiyo oxidative, zvinogona kukurumidza kupfupisa telomere.Mienzaniso inosanganisira chirwere chemwoyo, chirwere cheshuga, kufutisa, uye autoimmune kusagadzikana.Pamusoro pezvo, zvinhu zvinokuvadza zveDNA zvakaita semwaranzi uye kuratidzwa kune chepfu zvinogona kutungamira kune telomere attrition.
Mubvunzo: Kureba kwetelomere ndiko chete kunokonzera kukwegura here?
A: Nepo kureba kwetelomere kuri chinhu chakakosha mukuchembera kweserura, haisiriyo yega inotsanangura kuchembera kwese.Mamwe majini uye zvakatipoteredza, senge epigenetic shanduko, mararamiro esarudzo, uye mamiriro ehutano ega ega, anogona kukanganisa zvakanyanya kuti miviri yedu inokura sei.Kureba kweTelomere kunoshanda senge biomarker yekuchembera kweserura asi ingori chidimbu chimwe chepikicha yekuchembera yakaoma.
Disclaimer: Ichi chinyorwa ndecheruzivo rwese chete uye hachifanirwe kutorwa sechero zano rekurapa.Imwe yeruzivo rweblog post runobva kuInternet uye haina hunyanzvi.Iyi webhusaiti ine basa rekugadzirisa, kufomatidza uye kugadzirisa zvinyorwa.Chinangwa chekuendesa rumwe ruzivo hachirevi kuti unobvumirana nemaonero ayo kana kusimbisa uchokwadi hwezvirimo.Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Oct-08-2023
