Mukutsvaga hudiki nehupenyu husingaperi, masayendisiti akatendeukira kune chimwe chinhu chinoshamisa uye chakakosha chehupenyu hwedu—ma telomere. Aya "mavharo" anodzivirira ari kumagumo ema chromosome anoita basa rakakosha mukupatsanurwa kwemasero uye kukwegura kwese. Sezvatinokura, ma telomere anopfupika, zvichikonzera kusashanda zvakanaka kwemasero, kuzvimba, uye zvirwere zvine chekuita nekukwegura. Zvisinei, tsvakiridzo yazvino yakaratidza nzira dzekudzivirira nekutowedzera ma telomere, zvichipa nzira dzinogona kunonoka kukwegura.
MaTelomeres chikamu chakakosha cheDNA uye anoita basa guru mukuchengetedza kusimba uye kugadzikana kwezvinhu zvemajini. Mavharo aya anodzivirira, ari kumagumo emachromosomes edu uye anoumbwa neDNA yakadzokororwa, anodzivirira kurasikirwa kwemashoko emajini panguva yekupatsanurwa kwemasero.
MaTelomere anoita basa guru mukukwegura. Sezvatinokura, masero edu anoramba achipatsanuka, uye maTelomere anopfupika zvishoma nezvishoma pese painopatsanuka sero. Kana maTelomere akanyanya kupfupika, anomutsa mhinduro dzemasero dzinodzivirira kupatsanuka zvakare nokudaro dzichidzivirira kudzokororwa kweDNA yakakuvara. Iyi idziviriro inokosha kubva pakukura kwemasero ekenza, sezvo ichideredza mukana wekukura nekupatsanuka kusingadzoreki.
Pamusoro pezvo, kupfupika kwematelomere kunogonawo kukanganisa kukwegura pachako. Kana matelomere asvika pakureba kupfupika, masero anopinda mumamiriro ekukwegura kana kufa kwemasero uye anorega kugona kuberekana. Kupfupika kunofambira mberi kwematelomere kunobatanidzwa nekukwegura kwemasero uye kukura kwezvirwere zvine chekuita nekukwegura, zvinosanganisira chirwere chemwoyo, chirwere cheshuga, uye zvirwere zvetsinga.
Kunyange zvazvo kupfupika kwe telomere kuri chiitiko chechisikigo chinoitika patinokura, zvimwe zvinhu zvinoita kuti mararamiro edu awedzere uye zvinotinetsa zvakatipoteredza zvinogona kukurumidzisa izvi. Zvinhu zvakaita sekushushikana kwenguva refu, kudya zvisina kunaka, kusaita maekisesaizi, kusvuta, uye kusangana nehupfu zvinosanganiswa nekupfupika kwe telomere nekukurumidza, zvichikonzera kukwegura nguva isati yakwana uye kuwedzera mukana wezvirwere zvine chekuita nekukwegura.
MaTelomeres ndiwo maDNA akadzokororwa anoumba jira rinodzivirira kumagumo emachromosomes. Anodzivirira kubva mukuora kwezvinhu zvakakosha zvemajini panguva yekupatsanurwa kwemasero. Zvisinei, nekudzokororwa kwesero rega rega, matelomere anopfupika zvechisikigo. Maitiro ekupfupika aya anobatanidzwa nekukwegura, sezvo masero anosvika padanho apo matelomere anopfupika zvikuru, zvichikonzera kukwegura kwemasero uye pakupedzisira kufa kwemasero. Kupfupika kuri kuitika kwematelomeres mumasero anopatsanura kunobatanidzwa nemaitiro ekukwegura kwemuviri.
Kana matelomere apfupika, masero anopinda muchikamu chinonzi cellular senescence. Munguva iyi, masero anorasikirwa nekugona kupatsanurana nekuwedzera, anova asina simba, uye anotungamira mukuora kwematishu akasiyana-siyana nenhengo. Kuora uku kunoonekwa muzvirwere zvine chekuita nekukwegura zvakaita sechirwere chemwoyo, zvirwere zvetsinga, uye kenza. Nokudaro, matelomere anoshanda sewachi yehupenyu inosarudza hupenyu hwesero.
Kupfupika kwemasero eTelomere kunobatanidzwa nekudzikira kwehutano hwese. Kureba kwemasero eTelomere kwave chiratidzo chakakosha chekuongorora zera remuviri wemunhu, iro rinogona kusiyana nezera renguva. Zvidzidzo zvinoratidza kuti vanhu vane masero mapfupi vane njodzi yakakura yezvirwere zvine chekuita nekukwegura, kudzikira kwesimba remuviri rekudzivirira muviri uye kufa kwakanyanya.
●Kufuta zvakanyanya: Tsvagiridzo inoratidza kuti high body mass index (BMI) inobatanidzwa nehurefu hupfupi hwe telomere. Vanhu vane mafuta akawanda mudumbu uye mudumbu vane ma telomere mapfupi, zvichiratidza kuti kufuta kunogona kukurumidzisa kukwegura uye kuti hurefu hupfupi hwe telomere hunogona kuva chinhu chinokonzera kuwedzera kwemafuta mudumbu.
●Kushushikana kwe oxidative uye kuzvimba: Kushushikana kwe oxidative kunokonzerwa nekusawirirana pakati pe reactive oxygen species (ROS) uye antioxidants kunogona kutungamira mukupfupika kwe telomere. ROS inogona kukuvadza telomeric DNA, zvichikonzera kushanda kwe repair mechanisms uye zvishoma nezvishoma telomeres inoparadza. Kuzvimba kunowanzo gara kwenguva refu uye kunogona kuramba kushushikana kwe oxidative uye kukurumidzisa telomere kurasikirwa.
●Hutano hwepfungwa: Zvinozivikanwa kuti hutano hwepfungwa huri nani hunobatsira zvikuru kuhutano hwemuviri. Pasinei nemimwe mishumo inopesana, kune mhedzisiro yakawanda inotsigira hukama pakati pehurefu hupfupi hwetelomere uye huwandu hwakanyanya hwekushushikana hunoonekwa. Pamusoro pezvo, zviitiko zvekushungurudzika, kuora mwoyo, uye kuzvidya mwoyo zvinogona kukanganisa hurefu hwetelomere uye zvinokonzera kukwegura nguva isati yakwana.
● Mararamiro asina kunaka: kusvuta, kunwa doro, kudya zvisina kunaka, nezvimwewo.
●Magadzirirwo emuviri wemunhu: Vamwe vanhu vanogona kugara nhaka ma telomere mapfupi, zvichiita kuti vakwanise kukurumidzisa kukwegura.
●Kusaita maekisesaizi emuviri: Kubatana kuripo pakati pekurovedza muviri, maitiro ekugara pasi uye kureba kwe telomere kwakadzidzwa zvakanyanya
●Kushaya hope
Dzidza nezvezviratidzo zvekushaya simba:
●Kuora mwoyo, kuora mwoyo
●Dambudziko rekurara
●Kupora kwemaronda zvisina kunaka
●kusayeuka zvakanaka
●Matambudziko ekugaya chikafu
●Zvipingamupinyi zvezvitupa
●Kushaya chido chekudya
Tsvaga chikonzero:
●Kudya kusina kunaka: kunosanganisira kudya kamwe chete, kudya kusina zvinovaka muviri, uye kudya kusingadyi muviri.
●Kusanyoroveswa kwemuviri: Zvimwe zvirwere, zvakaita sechirwere checeliac uye chirwere chemudumbu chinozvimba, zvinogona kukanganisa kupinza kwemuviri zvinovaka muviri.
●Mishonga: Mimwe mishonga inogona kukanganisa kupinza kana kushandisa zvimwe zvinovaka muviri mumuviri.
●Kusagadzikana kwepfungwa: kuora mwoyo, kuzvidya mwoyo.
1. Omega-3 fatty acids
Omega-3 fatty acids yave ichinyanya kutaurwa nezvayo nekuda kwekubatsira kwayo kwakasiyana-siyana pahutano, kunyanya zvine chekuita nehutano hwemwoyo. Zvisinei, tsvakiridzo yazvino inoratidza kuti mafuta aya akakosha anogonawo kuita basa rakakosha mukudzivirira matelomere. Tsvagiridzo yakaburitswa muJournal of the American Medical Association (JAMA) inoratidza kuti vanhu vane huwandu hwakanyanya hweomega-3 fatty acids muropa ravo vane matelomere akareba, zvichiratidza kuti pane hukama huripo pakati pezvinovaka muviri izvi nekukwegura kwakanaka.
2. Mavhitamini neMaminerari
Sema antioxidants ane simba, mavhitamini C naE anozivikanwa nebasa rawo mukuchengetedza hutano hwemasero ese uye kudzivirira kushushikana kwe oxidative. Pamusoro pezvo, folate ne beta-carotene pamwe nemaminerari zinc ne magnesium zvinoratidza mhedzisiro yakanaka mukudzivirira kushushikana kwe oxidative uye kuzvimba. Ongororo yakaitwa neYunivhesiti yeCalifornia, San Francisco, yakawana kuti vanhu vaigara vachidya mavhitamini C na E akawanda vaiva nema telomeres akareba, zvichiratidza kuti mavhitamini aya akakosha anogona kudzivirira ma telomeres kubva mukukuvadzwa uye kubatsira kukwegura zvakanaka.
3. Polyphenols
Mapolyphenols makemikari anowanikwa muchisikigo anowanzo kuwanikwa mumichero, miriwo, uye chikafu chezvirimwa izvo zvakaratidzwawo kuti zvine simba rakanaka pakureba kwe telomere uye kukwegura. Chidzidzo chakaburitswa muAmerican Journal of Clinical Nutrition chakawana hukama pakati pekudya polyphenol yakawanda nema telomere akareba. Kuwedzera michero yakasiyana-siyana ine mavara, miriwo, tii nezvinonhuwira pakudya kwako kunogona kubatsira kuwedzera kudya polyphenol uye zvingangotsigira kuchengetedza telomere.
4. Resveratrol
Resveratrol, chinhu chinowanikwa mumazambiringa, waini tsvuku nemamwe mabheri, chakwezva kutariswa kwesimba rayo rekudzivirira kukwegura. Inoita kuti enzyme inonzi Sirtuin-1 (SIRT1) ishande, iyo ine zvayakanakira pahutano hwakawanda, kusanganisira dziviriro ye telomere. Zvidzidzo zvemhuka zvinoratidza kuti resveratrol inogona kuwedzera basa re telomerase, iyo enzyme inotarisira kuchengetedza kureba kwe telomere. Kunyangwe zvichidikanwa kutsvagurudza kwakawanda, kusanganisira huwandu hwechikafu chine resveratrol mukudya kwako kunogona kubatsira kuchengetedza nekuchengetedza ma telomere.
5. Idya chikafu chakakwana chine antioxidants yakawanda
Zvikafu zvine antioxidant yakawanda zvinogona kuva nemigumisiro yakanaka pakureba kwe telomere, zvichibva pakudzikira kushoma kunokonzerwa nekudya michero mitsva yakawanda, miriwo, nyemba, hove, huku, uye zviyo zvese.
a.Mabheri, anosanganisira mablueberries, mastrawberry nemaraspberries, haangofadzi chete kuravira kwako asiwo anopa hutano hwakawanda. Maantioxidant ari mumabheri anoderedza mafree radicals anokuvadza, anoderedza kushushikana kwe oxidative uye anokurudzira kugadzikana kwetelomere. Uye muchero wacho wakapfuma muma antioxidants, mavhitamini uye fiber, izvo zvakabatana nekuvandudzwa kwehurefu hwetelomere uye hutano hwemasero.
b.Kusanganisira zviyo zvakaita sequinoa, mupunga webrown nechingwa chegorosi rose mukudya kwako kunogona kuva nemigumisiro yakanaka pamatelomere. Makabhohaidhiretsi aya akaomarara akapfuma mufayibha, mavhitamini, zvicherwa uye maantioxidants. Chidzidzo ichi chakawana kuti kuwedzera starch inodzivirira kudya kunodzikisa kupfupika kwetelomere mumasero emudumbu emakonzo anodyiswa nyama tsvuku kana chena, zvichiratidza kuti fiber inodzivirirwa.
C.Muriwo wemashizha akasvibira senge sipinachi, kale, uye broccoli wakapfuma muvhitamini, zvicherwa, uye ma antioxidants anobatsira kurwisa kushushikana kwe oxidative uye kuzvimba. Nekuita izvi, vane mukana wekutsigira kureba uye kusimba kwe telomere.
d.Nzungu nembeu, zvinosanganisira maarumondi, walnuts, mhodzi dzechia, neflaxseeds, zvinowedzera zvakanaka pakudya kunotsigira telomere. Makambani aya ane simba rakawanda muzvirimwa ane mafuta ane hutano, fiber, uye mavhitamini nemaminerari akawanda anopa mabhenefiti akasiyana-siyana ehutano. Tsvagiridzo inoratidza kuti kudya nzungu nembeu kunogona kubatanidzwa nekureba kwenguva refu kwetelomere uye mukana wekudzikira kwezvirwere zvisingaperi.
1. Kurovedza muviri
Kurovedza muviri nguva dzose kwakabatana zvine musoro nekureba kwematelomere. Kuita mabasa ekurovedza muviri ane mwero, akadai sekumhanya-mhanya kana kutasva bhasikoro, hakungobatsiri hutano chete asiwo kunobatsira kuchengetedza matelomere. Kurovedza muviri kunobatsira kuderedza kushushikana kwe oxidative uye kuzvimba, izvo zvese zvinogona kutungamira kumatelomere mapfupi.
2. Kudya uye kudya kunovaka muviri
Kudya chikafu chine hutano uye chakaringana chakapfuma mu antioxidants, mavhitamini, uye omega-3 fatty acids kunogona kuva nemigumisiro yakanaka pakureba kwe telomere. Antioxidants inobatsira kurwisa oxidative stress, iyo inonyanya kukonzera kuparara kwe telomere. Zvikafu zvinosanganisira michero, miriwo, zviyo zvese, uye mapuroteni asina mafuta zvinogona kukurudzira ma telomere ane hutano.
3. Kugadzirisa kushushikana
Kushushikana kusingaperi kunobatanidzwa nekukurumidzisa kupfupika kwe telomere. Kusanganisira nzira dzekugadzirisa kushushikana dzakadai sekufungisisa, yoga, kana tsika dzekufunga zvinogona kuderedza kushushikana, zvichigona kuderedza kudzikira kwe telomere. Kuderedza kushushikana kwakakosha pakuchengetedza hutano hwakanaka hwe telomere.
4. Hunhu hwekurara
Kurara zvakakwana kwakakosha pahutano hwedu, uye kukanganisa kwazvinoita matelomere hakuna musiyano. Kurara kusina kunaka uye nguva isina kunaka zvinosanganisirwa nekupfupika kwenguva yetelomere. Edza kuchengetedza purogiramu yekurara yakafanana uye ita hutsanana hwakanaka hwekurara kuti ugone kuzorora zvakanaka uye hutano hwetelomere.
5. Kusvuta nekunwa doro
Hazvishamisi kuti mararamiro anokuvadza akadai sekusvuta fodya uye kunwa doro zvakanyanya zvine chekuita nema telomere mapfupi. Maitiro ese ari maviri anokonzera kushushikana kwe oxidative, kuzvimba, uye kukuvara kweDNA izvo zvinokonzeresa zvakananga kukukurwa kwe telomere. Kurega kusvuta uye kuderedza kunwa doro kunogona kubatsira kuchengetedza kureba kwe telomere uye hutano hwese hwemasero.
Mubvunzo: Zvimwe zvirwere zvinogona kukanganisa kureba kwe telomere here?
A: Ehe, zvimwe zvirwere, kunyanya izvo zvine chekuita nekuzvimba kwenguva refu kana kushushikana kwe oxidative, zvinogona kukurumidzisa kupfupika kwe telomere. Mienzaniso inosanganisira chirwere chemwoyo, chirwere cheshuga, kufuta, uye zvirwere zve autoimmune. Pamusoro pezvo, zvinhu zvinokuvadza DNA zvakaita semwaranzi uye kubatwa nehupfu zvinogonawo kukonzera kurasikirwa kwe telomere.
Mubvunzo: Ko kureba kwe telomere ndiko chete kunokonzera kukwegura here?
A: Kunyange hazvo kureba kwe telomere kuri chinhu chakakosha mukukwegura kwemasero, hakusi iko chete kunokonzera kukwegura kwemasero. Zvimwe zvinhu zvemajini nezvakatipoteredza, zvakaita sekuchinja kwemajini, mararamiro, uye hutano hwemunhu, zvinogona kukanganisa zvakanyanya kukwegura kwemiviri yedu. Kureba kwe telomere kunoshanda sechiratidzo chekukwegura kwemasero asi ingori chikamu chimwe chete chepuzzle yakaoma yekukwegura.
Chiziviso: Chinyorwa ichi ndecheruzivo rwese chete uye hachifanirwe kutorwa semazano ekurapa. Mamwe emashoko eblog anobva paInternet uye haasi ehunyanzvi. Iyi webhusaiti ine basa rekugadzirisa, kuronga nekugadzirisa zvinyorwa chete. Chinangwa chekutumira rumwe ruzivo hazvirevi kuti unobvumirana nemaonero ayo kana kusimbisa chokwadi chezviri mukati mayo. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuita shanduko kuhurongwa hwako hwehutano.
Nguva yekutumira: Gumiguru-08-2023
