Pofunafuna unyamata wamuyaya ndi nyonga, asayansi atembenukira ku mbali yochititsa chidwi ndi yofunika kwambiri ya biology yathu—telomeres. "Zipewa" zoteteza izi kumapeto kwa ma chromosome zimagwira ntchito yofunika kwambiri pakugawikana kwa maselo komanso ukalamba wonse. Pamene tikukalamba, ma telomere amafupikitsa mwachibadwa, zomwe zimapangitsa kuti maselo asamagwire bwino ntchito, kutupa, ndi matenda okhudzana ndi ukalamba. Komabe, kafukufuku waposachedwapa waulula njira zotetezera komanso kutalikitsa ma telomere, ndikupereka njira zomwe zingathe kuchepetsa ukalamba.
Ma telomere ndi gawo lofunika kwambiri la DNA ndipo amagwira ntchito yofunika kwambiri posunga umphumphu ndi kukhazikika kwa majini. Zipewa zotetezazi, zomwe zili kumapeto kwa ma chromosome athu ndipo zopangidwa ndi ma DNA obwerezabwereza, zimalepheretsa kutayika kwa chidziwitso cha majini pakagawikana kwa maselo.
Ma telomere amagwira ntchito yofunika kwambiri paukalamba. Pamene tikukalamba, maselo athu amapitiriza kugawanika, ndipo ma telomere amafupikitsa pang'onopang'ono nthawi iliyonse selo ligawanika. Ma telomere akafupika kwambiri, amayatsa mayankho a ma cell omwe amalepheretsa kugawikana kwina motero amalepheretsa kubwereza kwa DNA yowonongeka. Ichi ndi chitetezo chofunikira pakukula kwa maselo a khansa, chifukwa amachepetsa kuthekera kwa kukula kosalamulirika ndi magawano.
Kuphatikiza apo, kufupikitsa ma telomere kumathanso kukhudza ukalamba wokha. Ma telomere akafika utali waufupi kwambiri, maselo amalowa m'malo a senescence kapena kufa kwa cell ndikusiya kubwereza. Kufupikitsa kwapang'onopang'ono kwa ma telomere kumalumikizidwa ndi kukalamba kwa ma cell komanso kukula kwa matenda okhudzana ndi ukalamba, kuphatikiza matenda amtima, shuga, ndi matenda a neurodegenerative.
Ngakhale kufupikitsa kwa telomere ndi njira yachilengedwe yomwe imachitika tikamakalamba, zinthu zina za moyo komanso zovuta zachilengedwe zimatha kufulumizitsa njirayi. Zinthu monga kupsinjika kwanthawi yayitali, kudya zakudya zopatsa thanzi, kusachita masewera olimbitsa thupi, kusuta, komanso kukhudzana ndi poizoni kumalumikizidwa ndi kufupikitsa kwa telomere, zomwe zimapangitsa kukalamba msanga komanso kuwonjezereka kwa matenda obwera chifukwa cha ukalamba.
Ma telomere ndi ma DNA obwerezabwereza omwe amapanga gawo loteteza kumapeto kwa ma chromosome. Amateteza ku kukokoloka kwa zofunikira za chibadwa panthawi ya ma cell. Komabe, ndi kubwereza kwa selo lililonse, ma telomere amafupikitsa mwachibadwa. Kufupikitsa kumeneku kumayenderana kwambiri ndi ukalamba, popeza maselo amafika pomwe ma telomere amafupikitsa kwambiri, zomwe zimapangitsa kuti ma cell aziwoneka bwino komanso kufa kwa cell. Kufupikitsa kwapang'onopang'ono kwa ma telomere m'maselo akugawa kumayenderana ndi kukalamba kwathunthu kwa thupi.
Ma telomere akafupika kwambiri, maselo amalowa m’gawo lotchedwa cell senescence. Panthawi imeneyi, maselo amatha kugawanitsa ndikuchulukana, kukhala osagwira ntchito, ndipo kumayambitsa kuwonongeka kwa minofu ndi ziwalo zosiyanasiyana. Kuwonongeka kumeneku kumawonekera m'matenda okhudzana ndi ukalamba monga matenda amtima, matenda a neurodegenerative, ndi khansa. Chifukwa chake, ma telomere amakhala ngati wotchi yachilengedwe yomwe imatsimikizira moyo wa selo.
Kufupikitsa kwapang'onopang'ono kwa ma telomere kumalumikizidwa ndi kuchepa kwa thanzi lonse. Kutalika kwa telomere kwakhala chizindikiro chofunikira chowunika zaka zakubadwa zamunthu, zomwe zitha kusiyana ndi zaka zakubadwa. Kafukufuku amasonyeza kuti anthu omwe ali ndi ma telomere amfupi amakhala ndi chiopsezo chowonjezeka cha matenda okhudzana ndi ukalamba, kuchepa kwa chitetezo cha mthupi komanso kufa kwakukulu.
●Kunenepa kwambiri: Kafukufuku akuwonetsa kuti chiwerengero chachikulu cha thupi (BMI) chimagwirizana ndi kutalika kwa telomere yaifupi. Anthu omwe ali ndi vuto lalikulu la m'mimba ndi m'mimba amakhala ndi ma telomere amfupi, zomwe zimasonyeza kuti kunenepa kwambiri kungapangitse ukalamba komanso kuti kutalika kwa telomere kungayambitse chiopsezo cha kuwonjezeka kwa mafuta.
● Kupanikizika kwa okosijeni ndi kutupa: Kupsinjika kwa okosijeni komwe kumachitika chifukwa cha kusalinganika pakati pa mitundu ya okosijeni yokhazikika (ROS) ndi ma antioxidants kungayambitse kufupikitsa kwa telomere. ROS imatha kuwononga DNA ya telomeric, ndikuyambitsa njira zokonzera ndikuwononga ma telomere pang'onopang'ono. Kutupa nthawi zambiri kumakhala kosalekeza ndipo kumatha kupititsa patsogolo kupsinjika kwa okosijeni ndikufulumizitsa telomere attrition.
●Maganizo: Zimadziwika kuti thanzi labwino lamalingaliro limathandiziranso kwambiri thanzi lakuthupi. Ngakhale malipoti ena amatsutsana, pali zotsatira zambiri zomwe zimathandizira kulumikizana pakati pa kutalika kwa telomere ndi kupsinjika kwanthawi yayitali. Kuphatikiza apo, zokumana nazo zakuvulala, kukhumudwa, ndi nkhawa zimatha kukhudza kutalika kwa telomere ndikupangitsa kukalamba msanga.
●Makhalidwe oipa: kusuta, kumwa, kudya mosayenera, ndi zina zotero.
●Majini amunthu: Anthu ena amatha kutengera ma telomere aafupi, zomwe zimawapangitsa kukhala ofulumira kukalamba.
●Kusachita zinthu zolimbitsa thupi: Kugwirizana pakati pa zochitika zolimbitsa thupi, khalidwe lokhala chete ndi kutalika kwa telomere kwaphunziridwa mozama
●Kusowa tulo
Dziwani za kuperewera kwa zizindikiro:
●Kukhumudwa, kukhumudwa
●Kuvuta kugona
●Chilonda sichichira bwino
●kusakumbukira bwino
●Kuvuta m'mimba
● Zolepheretsa ziphaso
●Kusafuna kudya
Dziwani chifukwa chake:
● Kusadya bwino: makamaka kumaphatikizapo kudya kamodzi kokha, zakudya zopanda thanzi, ndiponso bulimia.
● Malabsorption: Matenda ena, monga matenda a celiac ndi matenda a m'matumbo, amatha kusokoneza mayamwidwe a zakudya m'thupi.
● Mankhwala Osokoneza Bongo: Mankhwala ena amatha kusokoneza mayamwidwe kapena kugwiritsa ntchito zakudya zinazake.
● Kusakhazikika m’maganizo: kuvutika maganizo, kuda nkhawa.
1. Omega-3 mafuta acids
Omega-3 fatty acids adalandira chidwi chochuluka chifukwa cha ubwino wawo wambiri wathanzi, makamaka wokhudzana ndi thanzi la mtima. Komabe, kafukufuku waposachedwapa akusonyeza kuti mafuta ofunikirawa angathandizenso kuteteza ma telomere. Kafukufuku wofalitsidwa mu Journal of the American Medical Association (JAMA) amasonyeza kuti anthu omwe ali ndi omega-3 fatty acids apamwamba m'magazi awo amakhala ndi ma telomere aatali, zomwe zimasonyeza kuti pali mgwirizano pakati pa zakudyazi ndi ukalamba wathanzi.
2. Mavitamini ndi Mchere
Monga ma antioxidants amphamvu, mavitamini C ndi E amadziwika chifukwa cha ntchito yawo yosunga thanzi lathunthu komanso kupewa kupsinjika kwa okosijeni. Kuphatikiza apo, folate ndi beta-carotene komanso mchere wa zinc ndi magnesium zikuwonetsa zotsatira zabwino popewa kupsinjika kwa okosijeni ndi kutupa. Kafukufuku amene anachitika ku yunivesite ya California, ku San Francisco, anapeza kuti anthu amene nthawi zambiri amadya mavitamini C ndi E ochuluka amakhala ndi ma telomere ataliatali, kusonyeza kuti mavitamini ofunikawa angatetezere ma telomere kuti asawonongeke komanso amathandiza kukalamba bwino.
3. Polyphenols
Polyphenols ndi mankhwala omwe amapezeka mwachilengedwe omwe amapezeka mu zipatso, ndiwo zamasamba, ndi zakudya zamasamba zomwe zasonyezedwanso kuti zimakhudza kwambiri kutalika kwa telomere ndi ukalamba. Kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition anapeza kugwirizana pakati pa kudya kwa polyphenol ndi ma telomere aatali. Kuonjezera mitundu yosiyanasiyana ya zipatso, masamba, tiyi ndi zonunkhira pazakudya zanu kungathandize kukulitsa kudya kwa polyphenol komanso kuthandizira kusungidwa kwa telomere.
4. Resveratrol
Resveratrol, pawiri yomwe imapezeka mu mphesa, vinyo wofiira ndi zipatso zina, yakopa chidwi chifukwa cha mphamvu zake zoletsa kukalamba. Imayambitsa puloteni yotchedwa Sirtuin-1 (SIRT1), yomwe imakhudza ubwino wambiri wathanzi, kuphatikizapo chitetezo cha telomere. Kafukufuku wa nyama akuwonetsa kuti resveratrol imatha kukulitsa ntchito ya telomerase, puloteni yomwe imayang'anira kusunga kutalika kwa telomere. Ngakhale kuti kafukufuku wochuluka akufunika, kuphatikizapo zakudya zopatsa mphamvu za resveratrol muzakudya zanu zingathandize kuteteza ndi kusunga ma telomeres.
5. Idyani zakudya zopatsa thanzi zokhala ndi ma antioxidants
Zakudya zokhala ndi antioxidant zimatha kukhala ndi zotsatira zabwino pa kutalika kwa telomere, kutengera kutupa kwapang'onopang'ono komwe kumakhudzana ndi kudya kwambiri kwa zipatso, ndiwo zamasamba, nyemba, nsomba, nkhuku, ndi mbewu zonse.
a.Zipatso, kuphatikiza ma blueberries, sitiroberi ndi raspberries, sizimangosangalatsa kukoma kwanu komanso zimapatsa thanzi labwino. Antioxidants mu zipatso amachepetsa ma free radicals owopsa, amachepetsa kupsinjika kwa okosijeni ndikulimbikitsa kukhazikika kwa telomere. Ndipo chipatsocho chimakhala ndi antioxidants, mavitamini ndi fiber, zomwe zakhala zikugwirizana ndi kutalika kwa telomere ndi thanzi la maselo.
b.Kuphatikizapo mbewu zonse monga quinoa, mpunga wofiirira ndi mkate wa tirigu muzakudya zanu zingakhale ndi zotsatira zabwino pa ma telomeres. Ma carbohydrate ovutawa ali ndi fiber, mavitamini, mchere komanso ma antioxidants. Kafukufukuyu adapeza kuti kuwonjezera wowuma wosamva pazakudya kumachepetsa kufupikitsa kwa telomere m'maselo am'matumbo a makoswe odyetsedwa nyama yofiira kapena yoyera, zomwe zikuwonetsa chitetezo chazakudya zamafuta.
C.Masamba obiriwira obiriwira monga sipinachi, kale, ndi broccoli ali ndi mavitamini ambiri, mchere, ndi antioxidants omwe amathandiza kulimbana ndi kupsinjika kwa okosijeni ndi kutupa. Pochita izi, ali ndi kuthekera kothandizira kutalika kwa telomere ndi kukhulupirika.
d.Mtedza ndi mbewu, kuphatikizapo amondi, walnuts, mbewu za chia, ndi flaxseeds, ndizowonjezera kwambiri pazakudya zothandizira telomere. Zomera zokhala ndi zomerazi zimakhala ndi mafuta athanzi, CHIKWANGWANI, ndi mavitamini ndi michere yambiri yomwe imapereka mapindu osiyanasiyana azaumoyo. Kafukufuku akuwonetsa kuti kudya mtedza ndi mbewu kumatha kulumikizidwa ndi kutalika kwa telomere komanso kutsika kwachiwopsezo cha matenda osatha.
1. Zochita zolimbitsa thupi
Kuchita masewera olimbitsa thupi nthawi zonse kumagwirizana kwambiri ndi kutalika kwa telomere. Kuchita zinthu zolimbitsa thupi zolimbitsa thupi, monga kuthamanga kapena kupalasa njinga, sikumangolimbikitsa thanzi labwino komanso kumathandizira kukonza ma telomere. Kuchita masewera olimbitsa thupi kumathandiza kuchepetsa kupsinjika kwa okosijeni ndi kutupa, zomwe zingayambitse kufupikitsa ma telomere.
2. Zakudya ndi zakudya
Kudya zakudya zopatsa thanzi, zopatsa thanzi zokhala ndi antioxidants, mavitamini, ndi omega-3 fatty acids zimatha kukhala ndi zotsatira zabwino pautali wa telomere. Ma Antioxidants amathandizira kuthana ndi kupsinjika kwa okosijeni, chomwe chimayambitsa kukokoloka kwa telomere. Zakudya kuphatikizapo zipatso, ndiwo zamasamba, mbewu zonse, ndi mapuloteni owonda zimatha kulimbikitsa ma telomere athanzi.
3. Kuwongolera kupsinjika
Kupsinjika kwakanthawi kumalumikizidwa ndi kufupikitsa kwa telomere mwachangu. Kuphatikizira njira zowongolera kupsinjika monga kusinkhasinkha, yoga, kapena kuchita zinthu mwanzeru kumatha kuchepetsa kupsinjika, komwe kungathe kuchepetsa kuwonongeka kwa telomere. Kuchepetsa kupsinjika ndikofunikira kuti mukhale ndi thanzi labwino la telomere.
4. Kugona bwino
Kugona mokwanira n'kofunika kwambiri pazochitika zambiri za thanzi lathu, ndipo zotsatira zake pa ma telomeres ndi chimodzimodzi. Kusagona bwino komanso nthawi yayitali kumalumikizidwa ndi kutalika kwa telomere. Yesetsani kukhala ndi nthawi yogona yokhazikika komanso kuchita zaukhondo kuti muthe kupuma bwino komanso thanzi la telomere.
5. Kusuta ndi kumwa
Nzosadabwitsa kuti zosankha zoipa za moyo monga kusuta fodya ndi kumwa mowa mopitirira muyeso zimagwirizanitsidwa kwambiri ndi ma telomere amfupi. Zizolowezi zonsezi zimapanga kupsinjika kwa okosijeni, kutupa, ndi kuwonongeka kwa DNA komwe kumathandizira mwachindunji kukokoloka kwa telomere. Kusiya kusuta ndi kuchepetsa kumwa mowa kungathandize kusunga kutalika kwa telomere ndi thanzi lonse la maselo.
Q: Kodi matenda ena angakhudze kutalika kwa telomere?
A: Inde, matenda ena, makamaka okhudzana ndi kutupa kosatha kapena kupsinjika kwa okosijeni, amatha kufulumizitsa kufupikitsa kwa telomere. Zitsanzo ndi matenda amtima, shuga, kunenepa kwambiri, ndi matenda a autoimmune. Kuonjezera apo, zinthu zowononga DNA monga ma radiation ndi kukhudzana ndi poizoni zingayambitsenso telomere attrition.
Q: Kodi kutalika kwa telomere ndi komwe kumayambitsa ukalamba?
A: Ngakhale kutalika kwa telomere ndi chinthu chofunikira kwambiri pakukalamba kwa ma cell, sichokhacho chomwe chimatsimikizira kukalamba kwathunthu. Zina za majini ndi chilengedwe, monga kusintha kwa epigenetic, zosankha za moyo, ndi thanzi la munthu payekha, zingakhudze kwambiri momwe matupi athu amakalamba. Kutalika kwa telomere kumagwira ntchito ngati chizindikiro cha ukalamba wa ma cell koma ndi gawo limodzi chabe la zovuta za ukalamba.
Chodzikanira: Nkhaniyi ndi yachidziwitso chokhacho ndipo siyenera kuwonedwa ngati upangiri wachipatala. Zina mwazolemba zamabulogu zimachokera pa intaneti ndipo sizodziwika. Webusaitiyi ili ndi udindo wokonza, kusanja ndi kusintha zolemba. Cholinga chopereka zambiri sikutanthauza kuti mukugwirizana ndi maganizo ake kapena kutsimikizira kuti zomwe zili m'nkhaniyi ndi zoona. Nthawi zonse funsani dokotala musanagwiritse ntchito zowonjezera zowonjezera kapena kusintha ndondomeko yanu yachipatala.
Nthawi yotumiza: Oct-08-2023
