Kurwisa kuchembera kwave kutaurwa muindasitiri yehutano uye hutano, zvichikwezva kutarisa kwevarume nevakadzi zvakafanana. Vanhu vava kufarira zvikuru kuchengetedza chitarisiko chavo chouduku, sezvo kazhinji kazhinji kuchibatanidzwa nokuzvivimba, kukwezva, uye simba rose. Nepo kuchembera kuri kwechisikigo chikamu chehupenyu, kutora matanho ekukurumidza kudzikamisa maitiro anogona kuve nemabhenefiti anogara kwenguva refu.
Kuchembera chinhu chisingadzivisiki uye chepasirese chinosangana nechinhu chose chipenyu. Saka nei tichichembera? Muzvinyorwa zvinotevera, tinoongorora sayenzi yekuchembera kuti tiwane zvikonzero zviri seri kwechiitiko ichi chinonakidza uye chakaoma kunzwisisa.
Kuchembera inzira yakawanda inopesvedzerwa neakasiyana geneti, zvakatipoteredza uye mararamiro. Hapana mhinduro imwechete yekuti nei tichichembera, asi masayendisiti auya nedzidziso dzakawanda dzinoedza kutsanangura chiitiko ichi. Imwe yedzidziso dzakanyanya kusimba ndeye kuunganidzwa kwekukuvadzwa pamamorekuru uye maseru. Nekufamba kwenguva, maseru edu uye matishu anoona oxidative kusagadzikana, kukuvara kweDNA, uye mamwe marudzi ekupfeka uye kubvarura, zvichikonzera kudzikira zvishoma nezvishoma mubasa ravo. Iyi dzidziso inozivikanwa se "kupfeka uye kubvarura" dzidziso yekuchembera.
Imwe dzidziso inoti kuchembera kunokonzerwa nekupfupika kwematelomere edu. Telomeres ndiwo zvivharo zvinodzivirira zvinowanikwa kumagumo emakromosomes edu, uye vanoita basa rinokosha mukuchengetedza genome kugadzikana. Nekudaro, nekupatsanurwa kwesero kwega kwega, matelomere edu anopfupika kusvika asvika pakureba kwakaoma. Panguva ino, masero anopinda muchimiro chekusagadzikana kana kuti kufa kwakarongwa sero. Inozivikanwa se "telomere theory of aging," iyi dzidziso inoratidza kuti masero edu 'asingakwanisi kudzokorora anobatsira pakukwegura.
Pashure pokunge tanzwisisa zvikonzero zvokukwegura, tinoziva kuti kuchembera kunowanikwa nechinhu chiri chose chipenyu uye hakugoni kuchinjwa, asi pane zvimwe zvinhu zvokunze zvinogona kutapura nenzira yakajeka kukwegura. Kunyanya sarudzo dzemararamiro senge maekisesaizi, kudya uye kugadzirisa kunetseka zvinogona kukanganisa kukwegura kwatinoita. Kugara uchisimbisa muviri kwakaratidzwa kuvandudza kusimba kwemoyo, kuchengetedza simba retsandanyama, uye kuwedzera kugona kwekuziva. Kudya kunovaka muviri, kwakadzikama kwakapfuma mune antioxidants uye zvinovaka muviri zvinogona kubatsira kuderedza oxidative kusagadzikana uye kukurudzira hutano hwese. Sezvineiwo, hupenyu husina hutano uye hwekugara hunogona kukurumidzira kuchembera uye kuwedzera njodzi yezvirwere zvinoenderana nezera.
Kunzwisisa sainzi seri kwechikonzero nei isu tichichembera kwakakosha nekuti ine simba guru pahutano hwedu uye hupenyu hwehupenyu. Tsvagiridzo mumunda wekuchembera inofambisa zvakawanikwa uye kupindira kwakanangana nekusimudzira kuchembera kune hutano. Masayendisiti ari kushingaira kutsvaga nzira dzekudzikisa kana kudzorera kuchembera, nechinangwa chekupedzisira chekuwedzera hupenyu hwevanhu asi vachichengetedza hutano hwakanaka uye hwekuziva.
1. Blueberries
Imwe yeakakosha antioxidants inowanikwa mublueberries ndeye anthocyanin. Iyo yakasviba yebhuruu kana yepepuru hue yeblueberries imhaka yehuwandu hwayo hweanthocyanin, iyo isingavape chete ruvara rwavo rwakajeka asiwo inobatsira kuchengetedza ganda redu kubva kune zvekunze izvo zvinokonzera kuchembera. Zvidzidzo zvakaratidza kuti anthocyanins inogona kuderedza kuita kwema enzymes anoputsa collagen, puroteni yakakosha kuchengetedza ganda uye kusimba.
Pamusoro peiyo antioxidant maitiro, blueberries inzvimbo yakakura yemavhitamini akakosha nemaminerari anotsigira hutano hwese uye hutano. Ivo vakapfuma muvhitamini C, iyo inobatsira mukugadzirwa kwe collagen, inotsigira immune system, uye inodzivirira kubva mukukuvadzwa kubva pakubuda nezuva. Blueberries inewo mavhitamini A uye E, ayo anozivikanwa kuti anovandudza ganda.
2. Damba
Mushonga unokosha unowanikwa mumatamba is ellagic acid. Iyi polyphenol ine simba yakaratidzwa kuchengetedza ganda kubva kuUVA uye UVB mwaranzi, izvo zvinonyanya kukonzera kuchembera kweganda. Kwete chete kuti ellagic asidhi inobatsira kuderedza kutaridzika kwemakwinya, zvakare inovandudza ganda elasticity kune yechidiki kupenya.
Mukuwedzera, mapomegranati ane vhitamini C, iyo inobatsira mukugadzirwa kwe collagen. Collagen ipuroteni yakakosha inopa chimiro uye elasticity kune ganda.
Zvidzidzo zvakaratidza kuti kunwa pomegranate muto kana zvimedu zvinogona kudzivirira kubva kune oxidative kusagadzikana uye kuzvimba, nekudaro zvichibatsira hutano hwese hweganda. Izvi zvinogona kubatsira kuchengetedza kutaridzika kweganda kwepwere uye kunonoka kuchembera kubva mukati.
3. Madomasi
Madomasi akanakisa sosi yelycopene, ine simba antioxidant inovapa iwo hunhu dzvuku. Iyi antioxidant inobatsira kudzikamisa anokuvadza emahara radicals mumuviri uye inodzivirira ganda kubva mukuchembera nguva isati yakwana kunokonzerwa nemamiriro ekunze akadai sekusvibiswa uye kubuda kwezuva.
Madomasi ane mavhitamini A uye C akawanda, mavhitamini maviri anoita basa rinokosha pakuchengetedza ganda rine utano. Vitamin A inobatsira mukugadzirwa kwe collagen, puroteni ine basa rekuchengetedza elasticity uye kusimba kweganda. Sezvo isu tichikura, kugadzirwa kwe collagen kunodzikira, zvichitungamira kumakwinya uye ganda rinodonha.
4. Collagen
Collagen ipuroteni inowanzoitika mumiviri yedu uye ine basa rekupa simba uye chimiro kuganda redu, mapfupa, tendon uye ligaments. Ndiro musimboti weganda rakatsetseka, rakasimba uye rakakora. Nehurombo, patinenge tichikura, kugadzirwa kwemuviri wedu kwe collagen kunodzikira, zvichitungamira kune izvo zviratidzo zvinotyisa zvekuchembera.
Zvigadzirwa zvakaiswa Collagen, senge makirimu, serum, uye zvinowedzera, zvinokurudzira kugadzirwa kwe collagen kubatsira kusimba uye kuvandudza ganda. Zvigadzirwa izvi zvinobatsirawo kudzoreredza kusimba kweganda kune diki, rinopenya.
5. Turmeric
Chimwe chezvikonzero chikuru nei turmeric ichizivikanwa nekuda kweiyo anti kuchembera mabhenefiti ayo ane simba antioxidant compound curcumin. Curcumin inobatsira kudzikamisa radicals emahara, mamorekuru asina kugadzikana anoparadza masero ane hutano, zvichikonzera kuchembera nguva isati yakwana uye chirwere chisingaperi.
Turmeric zvakare ine simba rinopesana nekuputika. Kuzvimba kusingaperi kunobata basa rinokosha mukukwegura, zvichiita kuti pave nezvirwere zvakasiyana-siyana zvine chokuita nezera. Nekugadzirisa makiyi ekuzvimba nzira, turmeric inobatsira kuderedza kuzvimba uye nekuzononoka kuchembera. Curcumin yakaratidzwa kuwedzera kugadzirwa kwe collagen, puroteni yakakosha inotarisirwa kuchengetedza kusimba uye kusimba kweganda.
1. Curcumin: Chishamiso cheGoridhe
Curcumin, iyo huru inoshanda mu turmeric, yakaratidzwa kuva ine simba cytoprotective zvinhu nekuda kweiyo ine simba antioxidant mhedzisiro. Ongororo dzichangobva kuitwa dzakaratidza kuti ine basa rinokosha mukukwegura. Curcumin inomutsa mamwe mapuroteni anobatsira kunonoka kuchembera kwemasero uye kurebesa hupenyu Curcumin inobatsira kurwisa zvirwere zvine chekuita nezera uye inonoke kuderera kwekushanda kwemasero. Pamusoro pezvo, curcumin yakawanikwa iine mhedzisiro pahutano hwehuropi uye inogona kuderedza njodzi yezvirwere zveurourodegenerative senge Alzheimer's.
2. Resveratrol: Kufumura mabhenefiti ekurwisa kuchembera kwewaini tsvuku
Resveratrol, inowanzo wanikwa mumatehwe matsvuku emuzambiringa, yakadzidzwa zvakanyanya nekuda kwekugona kwayo kurwisa kuchembera. Iyo inomutsa puroteni inonzi Sirtuin 1 (SIRT1), iyo inosanganiswa nekuwedzerwa cellular basa uye hupenyu hurefu. Resveratrol zvakare ine anti-kuzvimba uye antioxidant zvimiro, ichienderera mberi kwayo inorwisa-kuchembera kugona. Kunyangwe waini tsvuku ine resveratrol, hazvikurudzirwe kunwa zvakawandisa nekuda kwengozi dzehutano dzakabatana. Kuwedzera zvine mwero kana kupinza kuburikidza neakasikwa chikafu masosi anogona kubatsira zvakanyanya kuburitsa iyo inorwisa-kuchembera mabhenefiti eiyi koniyuta.
3.Urolithin A: Kushandisa gut bacteria kurwisa kuchembera
Urolithin A is metabolite inogadzirwa nemudumbu mabhakitiriya kubva mumisanganiswa iripo mune mimwe michero yakaita semapomegranati nemastrawberries. Zvidzidzo zvenguva pfupi yapfuura zvakaratidza kuti urolithin A inobata basa rakakosha mukutenderera kwesero uye inofungidzirwa kuve ine simba activator ye autophagy, puroteni yakakosha pakubvisa maseru akakuvadzwa uye kukurudzira kuchembera kune hutano. cellular process. Nekusimudzira kushandiswa kwesero, Urolithin A ine mukana wekunonoka kuderera kwemhasuru ine zera nekuvandudza hutano hwese uye hupenyu hurefu.
Nguva yekutumira: Jun-20-2023
