Ukuchasana nokuguga kuye kwaba ngundaba-mlonyeni kwishishini lezempilo kunye nokuphila kakuhle, ukutsala ingqalelo yamadoda nabasetyhini ngokufanayo. Abantu baye banomdla ngakumbi ekugcineni inkangeleko yabo yobutsha, njengoko kudla ngokunxulunyaniswa nokuzithemba, ukuba nomtsalane, nokuba sempilweni ngokupheleleyo. Ngelixa ukwaluphala kuyinxalenye yendalo yobomi, ukuthatha amanyathelo akhawulezileyo ukucothisa inkqubo kunokuba neenzuzo ezihlala ixesha elide.
Ukuguga yinto engenakuphepheka kunye nendalo yonke eyenzeka kuyo yonke into ephilayo. Ngoko kutheni siguga? Kumanqaku alandelayo, singena kwinzululwazi yokwaluphala ukuze sifumane izizathu ezibangela le nto ibangel’ umdla nentsonkothileyo yebhayoloji.
Ukuguga yinkqubo ye-multifactorial ephenjelelwa yimiba eyahlukeneyo yemfuza, indalo kunye nendlela yokuphila. Akukho mpendulo enye yokuba kutheni siguga, kodwa izazinzulu ziye zaza neethiyori ezininzi ezizama ukucacisa le nto yendalo. Enye yeethiyori ezibalaseleyo kukuqokelelwa komonakalo kumanqanaba eemolekyuli kunye neeseli. Ngokuhamba kwexesha, iiseli zethu kunye nezicubu zifumana uxinzelelo lwe-oxidative, umonakalo we-DNA, kunye nezinye iindlela zokunxiba kunye nokukrazula, okukhokelela ekwehleni kancinci komsebenzi wazo. Le ithiyori yaziwa ngokuba yithiyori "yokunxiba nokukrazula" yokuguga.
Enye ingcamango ithi ukwaluphala kubangelwa kukuncipha kwee<em>telomeres zethu. I-telomeres yiminqwazi yokukhusela efumaneka ekupheleni kweechromosomes zethu, kwaye idlala indima ebalulekileyo ekugcineni uzinzo lwe-genome. Nangona kunjalo, ngecandelo ngalinye leseli, ii-telomere zethu ngokwemvelo zifutshane de zifikelele kubude obubalulekileyo. Kweli nqanaba, iiseli zingena kwimeko yokuthomalalisa okanye zifa ngokucwangcisiweyo. Eyaziwa ngokuba yi "telomere theory of aging," le ngcamango ibonisa ukuba amandla ethu alinganiselweyo okuphindaphinda anegalelo kwinkqubo yokuguga.
Emva kokuqonda izizathu zokuguga, siyazi ukuba ukuguga kubonakala kuyo yonke into ephilayo kwaye akunakuguqulwa, kodwa kukho ezinye izinto zangaphandle ezinokuchaphazela ngokucacileyo inkqubo yokuguga. Okona kubaluleke kakhulu kwindlela esiphila ngayo njengokwenza umthambo, ukutya kunye nokulawula uxinzelelo kunokuchaphazela indlela esiguga ngayo kakuhle. Ukuzilolonga rhoqo kubonakaliswe ukuphucula ukuqina kwentliziyo, ukugcina amandla emisipha, kunye nokuphucula ukusebenza kwengqondo. Ukutya okunomsoco, okunokulinganisela okucebileyo kwi-antioxidants kunye nezondlo kunokunceda ukunciphisa uxinzelelo lwe-oxidative kunye nokukhuthaza impilo yonke. Ngakolunye uhlangothi, indlela yokuphila engafanelekanga kunye neyokuhlalisa inokukhawulezisa inkqubo yokuguga kwaye yandise umngcipheko wezifo ezinxulumene neminyaka.
Ukuqonda isayensi emva kokuba kutheni sikhula kubalulekile kuba kunempembelelo enkulu kwimpilo yethu kunye nomgangatho wobomi. Uphando kwicandelo lokuguga luqhubela phambili ukufunyanwa kunye nokungenelela okujolise ekukhuthazeni ukuguga okunempilo. Izazinzulu ziphonononga iindlela zokucotha okanye ukubuyisela umva inkqubo yokuguga, ngenjongo yokugqibela yokwandisa ubomi bomntu ngelixa zigcina umsebenzi womzimba kunye nengqondo.
1. Iiblueberries
Enye yezinto eziphambili ze-antioxidants ezifumaneka kwi-blueberries yi-anthocyanin. I-blue blue okanye i-purple hue ye-blueberries ngenxa yomxholo wayo ophezulu we-anthocyanin, onganiki nje umbala wabo oqaqambileyo kodwa unceda ukukhusela ulusu lwethu kwizinto zangaphandle ezibangela ukuguga. Uphononongo lubonise ukuba i-anthocyanins inokunciphisa isenzo se-enzymes esaphula i-collagen, iprotheni ebaluleke kakhulu ekugcineni ukuqina kunye nokuqina kwesikhumba.
Ukongeza kwiipropathi zabo ze-antioxidant, i-blueberries ngumthombo omkhulu weevithamini kunye neeminerali ezibalulekileyo ezixhasa impilo yonke kunye namandla. Zityebile kwivithamin C, encedisa kwimveliso yecollagen, ixhasa amajoni omzimba, kwaye ikhusela emonakalweni wokutshiswa lilanga. I-Blueberries nayo iqulethe iivithamini A kunye ne-E, ezaziwa ngokuvuselela ulusu.
2. Irharnati
Ikhompawundi engundoqo efumaneka kwierharnati yi-ellagic acid. Le polyphenol inamandla ibonakaliswe ukukhusela ulusu kwimitha ye-UVA kunye ne-UVB, oyena nobangela wokuguga kwesikhumba. Ayipheleli nje ekuncedeni i-ellagic acid ekunciphiseni ukubonakala kwemibimbi, ikwaphucula ukunwebeka kwesikhumba ukuqaqamba kolutsha.
Ukongezelela, iirharnati ziqulethe i-vitamin C, enceda kwi-collagen synthesis. I-Collagen yiprotheni ebalulekileyo ebonelela ngesakhiwo kunye nokuqina kwesikhumba.
Uphononongo lubonise ukuba ukusebenzisa ijusi yerharnati okanye izicatshulwa kunokukhusela kuxinzelelo lwe-oxidative kunye nokudumba, ngaloo ndlela kuzuzisa impilo yolusu iyonke. Ezi ziphumo zinokunceda ukugcina inkangeleko yolutsha yolusu kwaye icothise inkqubo yokuguga ukusuka ngaphakathi ukuya ngaphandle.
3. Iitumato
Iitumato zingumthombo obalaseleyo we-lycopene, i-antioxidant enamandla ebanika umbala wabo obomvu. Le antioxidant inceda ekunciphiseni iiradicals zasimahla eziyingozi emzimbeni kwaye ikhusela ulusu ekwaluphaleni kwangaphambi kwexesha okubangelwa yimiba yokusingqongileyo efana nongcoliseko kunye nokuvezwa lilanga.
Iitumato zizityebi kwiivithamini A no-C, iivithamini ezimbini ezidlala indima ebalulekileyo ekugcineni ulusu olusempilweni. I-Vitamin A inceda ekuveliseni i-collagen, iprotheni ejongene nokugcina ukuqina kwesikhumba kunye nokuqina. Njengoko sikhula, imveliso ye-collagen iyehla ngokwendalo, nto leyo ekhokelela kwimibimbi kunye nolusu olugobileyo.
4. I-collagen
I-Collagen yiprotheni eyenzeka ngokwemvelo emizimbeni yethu kwaye inoxanduva lokubonelela amandla kunye nesakhiwo kwesikhumba sethu, amathambo, i-tendon kunye nemigqa. Lilitye lembombo lesikhumba esigudileyo, esiqinileyo kunye nesityebileyo. Ngelishwa, njengoko sikhula, imveliso yomzimba wethu ye-collagen iyancipha, ekhokelela kwiimpawu eziphazamisayo zokuguga.
Iimveliso ezifakwe kwi-collagen, ezifana ne-creams, i-serums, kunye nezongezelelo, zivuselela ukuveliswa kwe-collagen ukunceda ukuqina kunye nokuvuselela ulusu. Ezi mveliso zikwanceda ukubuyisela ukunwebeka kolusu kwibala elincinane, elikhazimlayo.
5. I-Turmeric
Esinye sezizathu eziphambili zokuba i-turmeric iyaziwa ngeenzuzo zayo zokulwa nokuguga yi-curcumin enamandla ye-antioxidant. I-Curcumin inceda ukunciphisa i-radicals yamahhala, iimolekyuli ezingazinzanga ezitshabalalisa iiseli eziphilileyo, ezikhokelela ekugugeni kwangaphambili kunye nesifo esingapheliyo.
I-Turmeric nayo inezixhobo ezinamandla zokuchasa ukudumba. Ukuvuvukala okungapheliyo kudlala indima ephambili kwinkqubo yokuguga, ekhokelela ekuphuhlisweni kwezifo ezahlukahlukeneyo ezinxulumene nobudala. Ngokumodareyitha iindlela eziphambili zokudumba, i-turmeric inceda ukunciphisa ukuvuvukala kwaye emva koko icothise inkqubo yokuguga. I-Curcumin ibonakaliswe ukunyusa ukuveliswa kwe-collagen, iprotheni ebalulekileyo ejongene nokugcina ukuqina kunye nokuqina kwesikhumba.
1. I-Curcumin: UMmangaliso weGolide
I-Curcumin, i-compound ephambili esebenzayo kwi-turmeric, ibonakaliswe ukuba ineempawu ezinamandla ze-cytoprotective ngenxa yemiphumo enamandla ye-antioxidant. Uhlolisiso lwakutshanje lubonise ukuba lunendima ebalulekileyo kwinkqubo yokwaluphala. I-Curcumin ivuselela iiprotheni ezithile ezinceda ukucotha ukuguga kwamaselula kunye nokwandisa ixesha lokuphila I-Curcumin inceda ukulwa nezifo ezinxulumene neminyaka kunye nokulibazisa ukuwohloka komsebenzi weselula. Ukongezelela, i-curcumin ifunyenwe inemiphumo emihle kwimpilo yengqondo kwaye inokunciphisa umngcipheko wezifo ze-neurodeergenerative ezifana ne-Alzheimer's.
2. I-Resveratrol: Ukutyhila iinzuzo ezichasayo zewayini ebomvu
IResveratrol, eqhele ukufunyanwa elufeleni lomdiliya obomvu, ifundwe kakhulu ngeempawu zayo zokuchasa ukuguga. Isebenzisa iprotheni ebizwa ngokuba yi-Sirtuin 1 (SIRT1), ehambelana nomsebenzi ophuculweyo weselula kunye nokuphila ixesha elide. I-Resveratrol nayo inezixhobo ezichasayo kunye ne-antioxidant, iqhubekisela phambili amandla ayo okulwa nokuguga. Nangona iwayini ebomvu iqulethe i-resveratrol, akukhuthazwa ukuba usele ngokugqithisileyo ngenxa yeengozi zempilo ezinxulumene nazo. Ukongezwa okuphakathi okanye ukungenisa ngokusebenzisa imithombo yokutya yendalo kunokuba luncedo ngakumbi ukukhulula izibonelelo ezichasayo zokuguga zale khompawundi.
3.Urolithin A: Ukusebenzisa iibhaktheriya zamathumbu ukulwa nokuguga
I-Urolithin A yi-metabolite eveliswa yi-gut bacteria evela kwiikhompawundi ezikhoyo kwiziqhamo ezithile ezifana neerharnati kunye ne-strawberries. Uphononongo lwakutsha nje lubonise ukuba i-urolithin A idlala indima ebalulekileyo kumjikelo weeseli kwaye kucingelwa ukuba inamandla okwenza i-autophagy, iprotheni ebaluleke kakhulu ekucoceni iiseli ezonakeleyo kunye nokukhuthaza ukwaluphala okunempilo. inkqubo yeselula. Ngokukhuthaza ukuguqulwa kweeseli, i-Urolithin A inokulibazisa ukuhla kwemisipha enxulumene neminyaka kunye nokuphucula impilo yonke kunye nokuphila ixesha elide.
Ixesha lokuposa: Jun-20-2023
