Kudana ndi ukalamba kwakhala nkhani yaikulu m'makampani azaumoyo ndi thanzi, zomwe zimakopa chidwi cha amuna ndi akazi. Anthu ayamba kukhala ndi chidwi chofuna kusunga maonekedwe awo aunyamata, chifukwa kaŵirikaŵiri zimagwirizanitsidwa ndi kudzidalira, kukongola, ndi nyonga zonse. Ngakhale kukalamba ndi gawo lachilengedwe la moyo, kuchitapo kanthu kuti muchepetse vutoli kungakhale ndi phindu lokhalitsa.
Kukalamba ndi chinthu chosapeŵeka komanso chapadziko lonse chomwe chamoyo chilichonse chimakumana nacho. Ndiye n’chifukwa chiyani timakalamba? M’nkhani zotsatirazi, tikufufuza za sayansi ya ukalamba kuti tipeze zifukwa zochititsa chidwi ndiponso zovuta kumvetsa za m’chilengedwechi.
Kukalamba ndi njira zambiri zomwe zimakhudzidwa ndi mitundu yosiyanasiyana ya majini, chilengedwe komanso moyo. Palibe yankho limodzi la chifukwa chomwe timakalamba, koma asayansi abwera ndi malingaliro angapo omwe amayesa kufotokoza zochitika zachilengedwezi. Chimodzi mwa ziphunzitso zodziwika bwino ndikuwunjikana kwa kuwonongeka kwa ma cell ndi ma cell. M'kupita kwa nthawi, maselo athu ndi minyewa imakumana ndi kupsinjika kwa okosijeni, kuwonongeka kwa DNA, ndi mitundu ina ya kutha, zomwe zimapangitsa kuchepa kwapang'onopang'ono kwa ntchito yawo. Chiphunzitsochi chimadziwika kuti "kuvala ndi kung'amba" chiphunzitso cha ukalamba.
Nthanthi inanso imanena kuti ukalamba umayamba chifukwa cha kufupikitsidwa kwa ma telomere athu. Ma telomere ndi zipewa zoteteza zomwe zimapezeka kumapeto kwa ma chromosome athu, ndipo zimagwira ntchito yofunika kwambiri kuti matupi athu azikhala okhazikika. Komabe, ndi gawo lililonse la selo, ma telomere athu amafupikitsa mwachibadwa mpaka kufika pautali wovuta kwambiri. Panthawi imeneyi, maselo amalowa m'malo mwa senescence kapena kufa mwadongosolo. Imadziwika kuti "telomere theory of aging," chiphunzitsochi chikusonyeza kuti mphamvu zochepa za maselo athu kuti athe kubwereza zimathandiza kuti ukalamba.
Pambuyo pomvetsetsa zomwe zimayambitsa ukalamba, timadziwa kuti ukalamba umakumana ndi chamoyo chilichonse ndipo sichingasinthe, koma pali zinthu zina zakunja zomwe mwachiwonekere zingakhudze kukalamba. Zosankha za moyo monga kuchita masewera olimbitsa thupi, zakudya komanso kuwongolera kupsinjika zimatha kukhudza momwe timakalamba mwaulemu. Kuchita masewera olimbitsa thupi pafupipafupi kwawonetsedwa kuti kumathandizira kulimbitsa thupi kwamtima, kukhalabe ndi mphamvu ya minofu, komanso kugwira ntchito kwachidziwitso. Zakudya zopatsa thanzi, zopatsa thanzi zokhala ndi ma antioxidants ndi michere yambiri zimathandizira kuchepetsa kupsinjika kwa okosijeni ndikulimbikitsa thanzi lonse. Mosiyana ndi zimenezi, kukhala ndi moyo wopanda thanzi komanso wongokhala kungachititse kuti munthu azikalamba mofulumira komanso kuti adwale matenda obwera chifukwa cha ukalamba.
Kumvetsetsa sayansi chifukwa chake timakalamba ndikofunikira chifukwa zimakhudza kwambiri thanzi lathu komanso moyo wathu. Kafukufuku wokhudzana ndi ukalamba amapangitsa kuti apeze zambiri komanso kuchitapo kanthu pofuna kulimbikitsa ukalamba wabwino. Asayansi akufufuza mwachangu njira zochepetsera kapena kusintha ukalamba, ndi cholinga chachikulu chotalikitsa moyo wamunthu ndikusunga magwiridwe antchito amthupi komanso ozindikira.
1. Zipatso za Blueberries
Chimodzi mwazinthu zazikulu za antioxidant zomwe zimapezeka mu blueberries ndi anthocyanin. Mtundu wakuda wabuluu kapena wofiirira wa blueberries ndi chifukwa cha kuchuluka kwa anthocyanin, zomwe sizimangopatsa mtundu wawo wowoneka bwino komanso zimathandizira kuteteza khungu lathu kuzinthu zakunja zomwe zimayambitsa ukalamba. Kafukufuku wasonyeza kuti anthocyanins amatha kuchepetsa zochita za michere yomwe imaphwanya collagen, mapuloteni omwe ndi ofunika kwambiri kuti khungu likhale lolimba komanso kuti likhale lolimba.
Kuphatikiza pa antioxidant katundu wawo, blueberries ndi gwero lalikulu la mavitamini ndi mchere wofunikira womwe umathandizira thanzi labwino komanso nyonga. Ali ndi vitamini C wochuluka, yemwe amathandiza kupanga kolajeni, amathandizira chitetezo cha mthupi, komanso amateteza ku kuwonongeka kwa dzuwa. Ma Blueberries amakhalanso ndi mavitamini A ndi E, omwe amadziwika kuti amatsitsimutsa khungu.
2. Khangaza
Chinthu chachikulu chomwe chimapezeka mu makangaza ndi ellagic acid. Polyphenol yamphamvu imeneyi yasonyezedwa kuti imateteza khungu ku kuwala kwa UVA ndi UVB, zomwe zimayambitsa ukalamba wa khungu. Sikuti ellagic acid imathandizira kuchepetsa maonekedwe a makwinya, imathandizanso kuti khungu likhale losalala kuti likhale lowala kwambiri.
Kuphatikiza apo, makangaza ali ndi vitamini C, omwe amathandizira kupanga kolajeni. Collagen ndi mapuloteni ofunikira omwe amapereka kapangidwe kake komanso kusalala kwa khungu.
Kafukufuku wasonyeza kuti kumwa madzi a makangaza kapena zowonjezera zimatha kuteteza kupsinjika kwa okosijeni ndi kutupa, potero kumapindulitsa thanzi la khungu lonse. Zotsatirazi zingathandize kuti khungu likhale lachinyamata komanso limachepetsa ukalamba kuchokera mkati.
3. Tomato
Tomato ndi gwero labwino kwambiri la lycopene, antioxidant wamphamvu yemwe amawapatsa mawonekedwe ofiira. Antioxidant iyi imathandizira kuletsa ma radicals owopsa aulere m'thupi ndikuteteza khungu kuti lisakalamba msanga chifukwa cha zinthu zachilengedwe monga kuipitsidwa ndi dzuwa.
Tomato ali ndi mavitamini A ndi C ochuluka, mavitamini awiri omwe amathandiza kwambiri kuti khungu likhale lathanzi. Vitamini A imathandizira kupanga collagen, mapuloteni omwe amachititsa kuti khungu likhale lolimba komanso lolimba. Tikamakalamba, kupanga kolajeni kumachepa mwachibadwa, kumabweretsa makwinya ndi khungu.
4. Collagen
Collagen ndi mapuloteni omwe amapezeka mwachibadwa m'matupi athu ndipo ali ndi udindo wopereka mphamvu ndi kapangidwe ka khungu lathu, mafupa, tendons ndi ligaments. Ndilo mwala wapangodya wa khungu losalala, lolimba komanso lolemera. Tsoka ilo, pamene tikukalamba, kupanga kwa collagen kwa thupi lathu kumachepa, zomwe zimayambitsa zizindikiro za ukalamba.
Zopangidwa ndi collagen, monga zonona, seramu, ndi zowonjezera, zimalimbikitsa kupanga kolajeni kuti khungu likhale lolimba ndi kutsitsimula. Mankhwalawa amathandizanso kuti khungu likhale lolimba kuti likhale laling'ono, lowala kwambiri.
5. Chipatso
Chimodzi mwazifukwa zazikulu zomwe turmeric imadziwika chifukwa cha mapindu ake oletsa kukalamba ndi antioxidant pawiri curcumin. Curcumin imathandizira kuchepetsa ma radicals aulere, mamolekyu osakhazikika omwe amawononga maselo athanzi, zomwe zimayambitsa kukalamba msanga komanso matenda osatha.
Turmeric ilinso ndi anti-inflammatory properties. Kutupa kosatha kumagwira ntchito yofunika kwambiri pakukalamba, zomwe zimapangitsa kuti pakhale matenda osiyanasiyana okhudzana ndi ukalamba. Mwa kusintha njira zazikulu zotupa, turmeric imathandizira kuchepetsa kutupa ndikuchepetsa kukalamba. Curcumin yasonyezedwa kuti imathandizira kupanga collagen, mapuloteni ofunikira omwe amachititsa kuti khungu likhale lolimba komanso lokhazikika.
1. Curcumin: Chozizwitsa Chagolide
Curcumin, chigawo chachikulu chogwira ntchito mu turmeric, chasonyezedwa kuti chili ndi mphamvu za cytoprotective chifukwa cha mphamvu zake zowononga antioxidant. Kafukufuku waposachedwapa wasonyeza kuti kumathandiza kwambiri pa ukalamba. Curcumin imayendetsa mapuloteni ena omwe amathandizira kuchedwetsa kukalamba kwa ma cell ndikutalikitsa moyo wa Curcumin amathandizira kulimbana ndi matenda okhudzana ndi ukalamba ndikuchedwetsa kuwonongeka kwa ma cell. Kuphatikiza apo, curcumin yapezeka kuti ili ndi zotsatira zabwino pa thanzi laubongo ndipo ingachepetse chiopsezo cha matenda a neurodegenerative monga Alzheimer's.
2. Resveratrol: Kuwulula ubwino wotsutsa kukalamba wa vinyo wofiira
Resveratrol, yomwe imapezeka kawirikawiri m'zikopa za mphesa zofiira, yawerengedwa kwambiri chifukwa cha mphamvu zake zoletsa kukalamba. Imayatsa puloteni yotchedwa Sirtuin 1 (SIRT1), yomwe imalumikizidwa ndi kupititsa patsogolo ntchito zama cell komanso moyo wautali. Resveratrol imakhalanso ndi anti-yotupa komanso antioxidant katundu, kupititsa patsogolo mphamvu zake zotsutsa kukalamba. Ngakhale vinyo wofiira ali ndi resveratrol, sikoyenera kumwa mopitirira muyeso chifukwa cha zoopsa zomwe zimakhudzana ndi thanzi. Kuphatikizika kwapang'onopang'ono kapena kulowetsedwa kudzera muzakudya zachilengedwe kungakhale kopindulitsa kutulutsa mapindu oletsa kukalamba a pawiri.
3.Urolithin A: Kugwiritsa ntchito mabakiteriya am'matumbo polimbana ndi ukalamba
Urolithin A ndi metabolite yopangidwa ndi mabakiteriya am'matumbo kuchokera kuzinthu zomwe zimapezeka mu zipatso zina monga makangaza ndi sitiroberi. Kafukufuku waposachedwapa wasonyeza kuti urolithin A imagwira ntchito yofunika kwambiri pa kayendedwe ka maselo ndipo imaganiziridwa kuti ndi mphamvu yoyambitsa autophagy, mapuloteni omwe ndi ofunika kwambiri kuchotsa maselo owonongeka ndi kulimbikitsa ukalamba wathanzi. ma cellular ndondomeko. Polimbikitsa kusintha kwa ma cell, Urolithin A imatha kuchedwetsa kuchepa kwa minofu yokhudzana ndi ukalamba ndikuwongolera thanzi komanso moyo wautali.
Nthawi yotumiza: Jun-20-2023
