Ekufuneni ulutsha olungunaphakade kunye namandla, izazinzulu ziye zaphendulela ingqalelo kwinkalo ephawulekayo kunye nesisiseko se-biology yethu-telomeres. Ezi "caps" zokukhusela ekupheleni kweechromosomes zidlala indima ebalulekileyo kulwahlulo lweeseli kunye nokuguga ngokubanzi. Njengoko sikhula, i-telomeres iyancipha ngokwendalo, ekhokelela ekungasebenzi kakuhle kweeseli, ukuvuvukala, kunye nezifo ezinxulumene neminyaka. Nangona kunjalo, uphando olutshanje lubonise iindlela zokukhusela kunye nokwandisa i-telomeres, inikezela ngezicwangciso ezinokuthi zinciphise inkqubo yokuguga.
I-telomeres yinxalenye ebalulekileyo ye-DNA kwaye idlala indima ebalulekileyo ekugcineni ingqibelelo kunye nokuzinza kwezinto zofuzo. Ezi zikhuselo zokukhusela, ezisekupheleni kweechromosomes zethu kwaye zenziwe ngokuphindaphindiweyo kwe-DNA ulandelelwano, zithintela ukulahleka kolwazi lwemfuza ngexesha lokwahlukana kweeseli.
IiTelomeres zidlala indima ebalulekileyo kwinkqubo yokwaluphala. Njengoko sikhula, iiseli zethu ziyaqhubeka nokwahlukana, kwaye i-telomeres iyancipha ngokuthe ngcembe ixesha ngalinye iseli lihlukana. Xa i-telomeres iba mfutshane kakhulu, ivula iimpendulo zeselula ezithintela ulwahlulo olongezelelweyo kwaye ngaloo ndlela zithintele ukuphindaphinda kweDNA eyonakalisiweyo. Oku kukukhusela okubalulekileyo ekuphuhlisweni kweeseli zomhlaza, njengoko kuthintela ukukhula okungalawulwayo kunye nokwahlukana.
Ukongezelela, ukunciphisa i-telomeres kunokuba nefuthe kwinkqubo yokuguga ngokwayo. Xa ii-telomeres zifikelela kubude obufutshane kakhulu, iiseli zingena kwimeko ye-senescence okanye ukufa kweeseli kwaye ziyeke ukukwazi ukuphindaphinda. Ukunciphisa ngokukhawuleza kwe-telomeres kuhambelana nokuguga kwamaselula kunye nokuphuhliswa kwezifo ezinxulumene neminyaka, kuquka nesifo senhliziyo, isifo seswekile, kunye nezifo ze-neurodeergenerative.
Nangona ukunciphisa i-telomere kuyinkqubo yendalo eyenzeka njengoko sikhula, izinto ezithile zokuphila kunye noxinzelelo lwendalo zinokukhawulezisa le nkqubo. Izinto ezinjengoxinzelelo olungapheliyo, ukutya okungenamsoco, ukungabikho kokuzivocavoca, ukutshaya, kunye nokuvezwa kwee-toxins zihambelana nokunciphisa i-telomere ngokukhawuleza, okukhokelela ekugugeni kwangaphambili kunye nokwanda kokuchaphazeleka kwizifo ezinxulumene neminyaka.
I-telomeres lulandelelwano lwe-DNA oluphindaphindayo olwenza umaleko okhuselayo ekupheleni kweechromosomes. Zikhusela kukhukuliseko lwemathiriyeli yemfuza ebalulekileyo ngexesha lokwahlulwa kweeseli. Nangona kunjalo, ngokuphindaphindwa kweseli nganye, ii-telomeres ngokwemvelo ziba mfutshane. Le nkqubo yokunciphisa idityaniswe ngokunyanisekileyo nokuguga, njengoko iiseli zifikelela kwindawo apho i-telomeres iba mfutshane kakhulu, ibangela ukuba i-cell senescence kunye nokufa kweeseli. Ukuncipha okuqhubekayo kwee-telomeres ekwahluleni kweeseli kunxulunyaniswa nenkqubo yokuguga ngokubanzi komzimba.
Xa i-telomeres iba mfutshane kakhulu, iiseli zingena kwinqanaba elibizwa ngokuba yi-cell senescence. Ngeli nqanaba, iiseli zilahlekelwa ukukwazi ukwahlula kunye nokwanda, zingasebenzi kakuhle, kwaye zikhokelela ekuwohlokeni kwezicubu ezahlukeneyo kunye namalungu. Oku kuncipha kubonakala kwizifo ezinxulumene neminyaka efana nesifo senhliziyo, izifo ze-neurodeergenerative, kunye nomhlaza. Ke ngoko, ii-telomeres zisebenza njengewotshi yebhayoloji emisela ubomi beseli.
Ukunciphisa okuqhubekayo kwe-telomeres kuhambelana nokuncipha kwempilo yonke. Ubude beTelomere buye baba sisiphawuli sebhayoloji esibalulekileyo sokuvavanya iminyaka yebhayoloji yomntu, enokwahluka kwiminyaka yokulandelelana kweziganeko. Uphononongo lubonisa ukuba abantu abanee-telomeres ezimfutshane banomngcipheko owongezelelweyo wezifo ezinxulumene neminyaka, ukunciphisa ukusebenza komzimba kunye nokufa okuphezulu.
●Ukutyeba ngokugqithiseleyo: Uphando lubonisa ukuba i-high body mass index (BMI) idibaniswa nobude obufutshane be-telomere. Abantu abane-adiposity ephezulu kunye nesisu sesisu bane-telomeres emfutshane, ebonisa ukuba ukutyeba kunokukhawulezisa inkqubo yokuguga kwaye ubude obufutshane be-telomere bunokuba ngumngcipheko wokwanda kwe-adiposity.
● Uxinzelelo lwe-oxidative kunye nokuvuvukala: Uxinzelelo lwe-oxidative olubangelwa ukungalingani phakathi kweentlobo ze-oxygen esebenzayo (ROS) kunye ne-antioxidants kunokukhokelela ekunciphiseni i-telomere. I-ROS inokonakalisa iDNA ye-telomeric, ibangele kusebenze iindlela zokulungisa kwaye ngokuthe ngcembe ikhukulise i-telomeres. Ukuvuvukala kudla ngokungapheliyo kwaye kunokuqhubela phambili uxinzelelo lwe-oxidative kunye nokukhawulezisa i-telomere attrition.
●Impilo yengqondo: Kuyaziwa ukuba impilo engcono yengqondo inegalelo kakhulu kwimpilo yomzimba ngokunjalo. Nangona kukho iingxelo eziphikisanayo, kukho iziphumo ezininzi ezixhasa ikhonkco phakathi kobude obufutshane be-telomere kunye namanqanaba aphezulu angapheliyo oxinzelelo olubonwayo. Ukongezelela, amava okwenzakala, ukudakumba, kunye nokuxhalaba kunokuchaphazela ubude be-telomere kwaye kube negalelo ekugugeni kwangaphambi kwexesha.
●Indlela yokuphila engafanelekanga: ukutshaya, ukusela, ukutya okungenampilo, njl.
● Imizila yemfuza yobuqu: Abanye abantu banokufumana ilifa le-telomeres ezimfutshane, ezibenza bathambekele ekukhawuleziseni inkqubo yokwaluphala.
●Ukungakwazi ukwenza umthambo: Ulungelelwaniso phakathi kokusebenza ngokomzimba, ukuziphatha ngokuhlala kunye nobude be-telomere kuye kwafundwa ngokubanzi
●Ukungalali
Funda ngeempawu zokunqongophala:
●Imvakalelo yokudakumba, ukudakumba
●Ubuthongo bunengxaki
●Ukuphola kakubi kwenxeba
● inkumbulo embi
● Iingxaki zokwetyisa
● Izithintelo zesatifikethi
●Ukungacaceli ukutya
Fumana isizathu:
● Ukutya okungenazondlo: ubukhulu becala kubandakanya ukutya nje kanye, ukutya okungenazondlo, kunye nebulimia.
● I-Malabsorption: Izigulo ezithile, ezifana nesifo se-celiac kunye nesifo sokukrala kwamathumbu, zisenokubangela ukuba umzimba ukwazi ukufunxa izondlo.
● Iziyobisi: Amayeza athile asenokuphazamisana nokufunxeka okanye ekusetyenzisweni kwezondlo ezithile.
● Ukungazinzi ngokweemvakalelo: ukudandatheka, ukuxhalaba.
1. Omega-3 fatty acids
I-Omega-3 fatty acids ifumene ingqwalasela ebanzi malunga noluhlu olubanzi lweenzuzo zempilo, ngokuyintloko ezinxulumene nempilo yentliziyo. Nangona kunjalo, uphando lwakutsha nje lubonisa ukuba la mafutha abalulekileyo anokuthi adlale indima ebalulekileyo ekukhuseleni i-telomeres. Uphando olupapashwe kwi-Journal ye-American Medical Association (i-JAMA) lubonisa ukuba abantu abanamazinga aphezulu e-omega-3 fatty acids egazini labo bane-telomeres ende, ebonisa unxibelelwano olunokwenzeka phakathi kwezi zondlo kunye nokuguga okunempilo.
2. IiVithamini kunye neeMinerali
Njengama-antioxidants anamandla, iivithamini C kunye ne-E ziyaziwa ngendima yazo ekugcineni impilo yeselula kunye nokuthintela uxinzelelo lwe-oxidative. Ukongeza, i-folate kunye ne-beta-carotene kunye neeminerali zinc kunye ne-magnesium zibonisa iziphumo ezilungileyo ekukhuseleni uxinzelelo lwe-oxidative kunye nokuvuvukala. Uhlolisiso olwenziwa yiYunivesithi yaseKhalifoniya, eSan Francisco, lwafumanisa ukuba abantu abadla ngokutya amanqanaba aphezulu evithamini C no-E babene<em>telomeres ezinde, nto leyo ebonisa ukuba ezi vithamin zibalulekileyo zinokuzikhusela ii<em>telomeres emonakalweni zize zincede ukukhula kakuhle.
3. Iipolyphenols
Iipolyphenols ngokwemvelo zikhemikhali eziqhelekileyo ezifumaneka kwiziqhamo, imifuno, kunye nokutya kwezityalo eziye zaboniswa ukuba zinefuthe elihle kubude be-telomere kunye nokuguga. Uphononongo olupapashwe kwi-American Journal of Clinical Nutrition lufumene ikhonkco phakathi kwe-polyphenol ephezulu kunye neetelomeres ezinde. Ukongeza iintlobo ngeentlobo zeziqhamo ezimibalabala, imifuno, iiti kunye neziqholo ekutyeni kwakho kunokunceda ukwandisa i-polyphenol intake kunye nokuxhasa ukugcinwa kwe-telomere.
4. IResveratrol
I-Resveratrol, ikhompawundi efumaneka kwiidiliya, iwayini ebomvu kunye namaqunube athile, itsalele ingqalelo kwisakhono sayo sokuchasa ukuguga. Isebenzisa i-enzyme ebizwa ngokuba yi-Sirtuin-1 (SIRT1), enefuthe kwiinzuzo ezininzi zempilo, kuquka ukukhuselwa kwe-telomere. Izifundo zezilwanyana zibonisa ukuba i-resveratrol inokunyusa umsebenzi we-telomerase, i-enzyme ejongene nokugcina ubude be-telomere. Nangona uphando olongezelelweyo lufunekayo, kubandakanywa amanani aphakathi kokutya okutyebileyo kwe-resveratrol ekudleni kwakho kunokunceda ukukhusela nokugcina i-telomeres.
5. Yidla ukutya okunokulinganisela okucebileyo kwi-antioxidants
Ukutya okutyebileyo kwe-Antioxidant kunokuba nefuthe elihle kubude be-telomere, ngokusekelwe kukuvuvukala okuphantsi okuhambelana nokutya okuphezulu kweziqhamo, imifuno, imifuno, intlanzi, iinkukhu kunye neengqolowa ezipheleleyo.
a.Amajikijolo, aquka amaqunube, amaqunube kunye namaqunube, awayolisi nje incasa yakho kodwa abonelela ngobutyebi bezempilo. Ii-Antioxidants kumaqunube zinciphisa iiradicals zasimahla eziyingozi, zinciphisa uxinzelelo lwe-oxidative kwaye zikhuthaze ukuzinza kwe-telomere. Kwaye isiqhamo sisityebi kwi-antioxidants, iivithamini kunye nefiber, eziye zadibaniswa nokuphucula ubude be-telomere kunye nempilo yeseli.
b.Ukubandakanya iinkozo ezipheleleyo ezifana ne-quinoa, irayisi emdaka kunye nesonka sengqolowa ekudleni kwakho kunokuba nefuthe elihle kwi-telomeres. Ezi carbohydrate eziyinkimbinkimbi zizityebi kwifiber, iivithamini, iiminerali kunye ne-antioxidants. Uphononongo lwafumanisa ukuba ukongeza isitashi esixhathisayo ekutyeni kuncitshiswe i-telomere kwiiseli zekholoni yeempuku ezondliwe inyama ebomvu okanye emhlophe, ebonisa isiphumo sokukhusela sefiber yokutya.
C.Imifuno eluhlaza njengamagqabi, i-kale, kunye ne-broccoli zizityebi kwiivithamini, iiminerali, kunye ne-antioxidants ezinceda ukulwa noxinzelelo lwe-oxidative kunye nokuvuvukala. Ngokwenza njalo, banakho ukuxhasa ubude be-telomere kunye nokunyaniseka.
d.Amantongomane kunye nembewu, kubandakanywa ialmonds, i-walnuts, imbewu ye-chia, kunye ne-flaxseeds, izongezo ezigqwesileyo kwisondlo esixhasayo se-telomere. Ezi zindlu zamandla ezisekelwe kwizityalo zigcwele ngamafutha anempilo, ifayibha, kunye noluhlu lweevithamini kunye neeminerali ezibonelela ngeenzuzo ezahlukeneyo zempilo. Uphando lubonisa ukuba ukutya amantongomane kunye nembewu kunokudibaniswa nobude obude be-telomere kunye nomngcipheko ophantsi wesifo esingapheliyo.
1. Umsebenzi womzimba
Ukuzilolonga rhoqo kunxulunyaniswa ngokuqinisekileyo nobude be-telomere ende. Ukubandakanyeka kumsebenzi we-aerobic ophakathi, njengokubaleka okanye ukukhwela ibhayisekile, akukhuthazi nje impilo yonke kodwa kukhuthaza ukugcinwa kwe-telomere. Ukuzivocavoca kunceda ukunciphisa uxinzelelo lwe-oxidative kunye nokuvuvukala, zombini ezo zinokukhokelela kwii-telomeres ezimfutshane.
2. Ukutya kunye nesondlo
Ukutya ukutya okunempilo, okunokulinganisela okucebileyo kwi-antioxidants, iivithamini, kunye ne-omega-3 fatty acids kunokuba nefuthe elihle kubude be-telomere. Ii-Antioxidants zinceda ukulwa noxinzelelo lwe-oxidative, unobangela omkhulu wokukhukuliseka kwe-telomere. Ukutya okubandakanya iziqhamo, imifuno, ukutya okuziinkozo, kunye neeprotheni eziphilileyo kunokukhuthaza i-telomeres enempilo.
3. Ukulawula uxinzelelo
Uxinzelelo olungapheliyo lunxulunyaniswa nokunciphisa i-telomere ngokukhawuleza. Ukubandakanya iindlela zokulawula uxinzelelo ezifana nokucamngca, i-yoga, okanye ukwenza ingqondo kunokunciphisa ngokufanelekileyo amanqanaba oxinzelelo, okunokuthi kucothise ukuthotywa kwe-telomere. Ukunciphisa uxinzelelo kubalulekile ekugcineni impilo efanelekileyo ye-telomere.
4. Umgangatho wokulala
Ukulala ngokwaneleyo kubalulekile kwiinkalo ezininzi zempilo yethu, kwaye impembelelo yayo kwi-telomeres ayifani. Umgangatho ophantsi wokulala kunye nobude bunxulunyaniswa nobude obufutshane be-telomere. Yenza umgudu wokugcina ishedyuli yokulala kunye nokuziqhelanisa nokucoceka kokulala ukuze ukwandise ukuphumla kwakho kunye nempilo ye-telomere.
5. Ukutshaya nokusela
Akumangalisi ukuba ukhetho oluyingozi lokuphila olufana nokutshaya kunye nokusela utywala ngokugqithiseleyo kuhambelana kakhulu ne-telomeres emfutshane. Yomibini imikhwa ivelisa uxinzelelo lwe-oxidative, ukuvuvukala, kunye nomonakalo weDNA onegalelo ngokuthe ngqo kukhukuliseko lwe-telomere. Ukuyeka ukutshaya kunye nokunciphisa ukusetyenziswa kotywala kunokunceda ukugcina ubude be-telomere kunye nempilo yonke yeeseli.
Umbuzo: Ngaba izifo ezithile zinokuchaphazela ubude be-telomere?
A: Ewe, izifo ezithile, ngakumbi ezo zinxulumene nokudumba okungapheliyo okanye uxinzelelo lwe-oxidative, zinokukhawulezisa ukufinyezwa kwe-telomere. Imizekelo ibandakanya isifo sentliziyo, isifo seswekile, ukutyeba, kunye nokuphazamiseka kwe-autoimmune. Ukongeza, izinto ezonakalisa i-DNA ezifana nemitha kunye nokuvezwa kwityhefu kunokukhokelela kwi-telomere attrition.
Umbuzo: Ngaba ubude be-telomere buxanduva kuphela kwinkqubo yokuguga?
A: Ngelixa ubude be-telomere buyinto ebalulekileyo ekugugeni kwamaselula, ayisiyiyo yodwa emisela inkqubo yokuguga iyonke. Ezinye izinto zofuzo kunye nokusingqongileyo, ezifana notshintsho lwe-epigenetic, ukhetho lwendlela yokuphila, kunye neemeko zempilo yomntu ngamnye, zinokuchaphazela kakhulu indlela imizimba yethu ebudala ngayo. Ubude beTelomere busebenza njenge-biomarker yokuguga kweeseli kodwa sisiqwengana nje esinye sephazili enzima yokuguga.
Ukuziphendulela: Eli nqaku lelolwazi ngokubanzi kuphela kwaye akufanele lithathwe njengeliphi na icebiso lonyango. Olunye ulwazi lweposti yebhlog luvela kwi-Intanethi kwaye alunamsebenzi. Le webhusayithi inoxanduva kuphela lokuhlela, ukufomatha kunye nokuhlela amanqaku. Injongo yokudlulisa ulwazi olongezelelekileyo ayithethi ukuba uyavumelana neembono zayo okanye uqinisekise ubunyani bomxholo wayo. Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.
Ixesha lokuposa: Oct-08-2023
