Autophagy ndi njira yachilengedwe mkati mwa maselo athu yomwe imagwira ntchito ngati chitetezo cha thanzi lathu mwa kuswa zigawo zakale, zowonongeka za maselo ndikuzibwezeretsanso kukhala mphamvu. Njira yodziyeretsa iyi imagwira ntchito yofunika kwambiri pakusunga thanzi labwino, kupewa matenda ndikutalikitsa moyo. Mwamwayi, pali njira zingapo zomwe tingakulitsire ndikulimbikitsa autophagy kuti maselo athu azigwira ntchito bwino.
Mawu akuti autophagy, ochokera ku mawu achigiriki akuti "auto" omwe amatanthauza "self" ndi "phagy" omwe amatanthauza kudya, amatanthauza njira yofunikira ya maselo yomwe imalola maselo kuwonongeka ndikubwezeretsanso ziwalo zawo. Itha kuonedwa ngati njira yodziyeretsa yokha yomwe imagwira ntchito yofunika kwambiri pakusunga thanzi la maselo komanso homeostasis.
M'matupi athu, maselo mamiliyoni ambiri nthawi zonse amachitidwa opaleshoni yochotsa mapuloteni owonongeka kapena osokonekera, ziwalo za m'thupi zomwe sizigwira ntchito bwino, ndi zinyalala zina za m'maselo. Njira imeneyi imathandiza kupewa kusonkhanitsa zinthu zapoizoni ndipo imathandiza kuti ma macromolecules agwiritsidwenso ntchito, zomwe zimathandiza kuti maselo azigwira ntchito bwino.
njira yogwirira ntchito
Autophagyimagwira ntchito kudzera mu njira zingapo zovuta kwambiri komanso zolamulidwa bwino. Njirayi imayamba ndi kupanga mapangidwe a nembanemba ziwiri zotchedwa autophagosomes, zomwe zimameza zigawo zomwe zili mkati mwa maselo. Kenako autophagosome imalumikizana ndi lysosome, organelle yapadera yokhala ndi ma enzyme osiyanasiyana, zomwe zimapangitsa kuti zomwe zili mkati mwake ziwonongeke.
Pali mitundu itatu ikuluikulu ya autophagy: macroautophagy, microautophagy, ndi autophagy yothandizidwa ndi chaperone. Macroautophagy imaphatikizapo kuwonongeka kwakukulu kwa zigawo za maselo, pomwe microautophagy imaphatikizapo kumeza mwachindunji zinthu za cytoplasmic ndi lysosomes. Kumbali ina, autophagy yothandizidwa ndi chaperone imayang'ana kwambiri mapuloteni kuti awonongeke.
Kukonza ndi Kuwonetsa Zizindikiro
Autophagy imayendetsedwa bwino ndi njira zingapo zolumikizirana poyankha zinthu zosiyanasiyana zomwe zimayambitsa kupsinjika kwa maselo, monga kusowa kwa michere, kupsinjika kwa okosijeni, matenda ndi kusonkhana kwa mapuloteni. Chimodzi mwa zinthu zofunika kwambiri zomwe zimapangitsa autophagy kukhalapo ndi cholinga cha rapamycin (mTOR) chomwe chimaletsa autophagy kukhalapo kwa maselo a nyama pamene michere ili yochuluka. Komabe, pansi pa mikhalidwe yocheperako ya michere, chizindikiro cha mTOR chimaletsedwa, zomwe zimapangitsa kuti autophagy iyambe kugwira ntchito.
1. Kusala kudya nthawi ndi nthawi:
Mwa kuchepetsa nthawi yodyera, kusala kudya nthawi ndi nthawi kumaika thupi mu mkhalidwe wosala kudya kwa nthawi yayitali, zomwe zimapangitsa maselo kugwiritsa ntchito mphamvu zosungidwa ndikuyamba autophagy.
2. Kuchita masewera olimbitsa thupi:
Kuchita masewera olimbitsa thupi nthawi zonse sikuti kumangothandiza kuti matupi athu akhale athanzi, komanso kumalimbikitsa kwambiri autophagy. Kuchita nawo masewera olimbitsa thupi olimbitsa thupi komanso kukana kumayambitsa autophagy, zomwe zimathandiza kuti maselo aziyeretsa komanso azitsitsimula.
3. Kuchepetsa ma calories:
Kuwonjezera pa kusala kudya nthawi ndi nthawi, kuchepetsa ma calories (CR) ndi njira ina yodziwika bwino yowonjezerera autophagy. Mwa kuchepetsa kudya kwanu konse kwa ma calories, CR imakakamiza maselo anu kusunga mphamvu ndikuyambitsa autophagy kuti apitirize kugwira ntchito zofunika.
4. Zakudya za Ketogenic:
Kuchita kwa autophagic kumawonjezeka chifukwa cha kuyambitsa ketosis mwa kuchepetsa kwambiri kudya chakudya cham'mimba komanso kuwonjezera kudya mafuta.
5. Zakudya zokhala ndi mankhwala ambiri:
Mitengo ina, makamaka yomwe imapezeka mu zipatso, ndiwo zamasamba ndi zonunkhira zokongola, ili ndi mphamvu zomwe zimayambitsa autophagy.
6. Imwani zowonjezera zinazake:
Kudzipatsa thanzi kungayambitsidwe ndi kuwonjezera zakudya zina zowonjezera thupi kuti munthu akhale ndi thanzi labwino.
1. Tiyi wobiriwira
Tiyi wobiriwira, wokhala ndi mankhwala ophera ma antioxidants monga catechins, wakhala akudziwika kwa nthawi yayitali chifukwa cha ubwino wake pa thanzi. Kuwonjezera pa kuthekera kwake kolimbikitsa kagayidwe kachakudya ndikuthandizira kuchepetsa thupi, tiyi wobiriwira wawonetsedwanso kuti umayambitsa autophagy. Ma polyphenols omwe amapezeka mu tiyi wobiriwira amalimbikitsa kufotokozera kwa majini omwe amagwira ntchito mu autophagy, zomwe zimathandiza kusunga bwino maselo ndi kugwira ntchito bwino.
2. Turmeric
Curcumin, chinthu chogwira ntchito mu turmeric chokhala ndi mtundu wake wachikasu wowala, chili ndi mphamvu zotsutsana ndi kutupa komanso zotsutsana ndi ma antioxidants. Kafukufuku watsopano wasonyeza kuti curcumin ingayambitsenso autophagy mwa kuyambitsa njira zina zama molekyulu. Kuphatikiza turmeric muzakudya zanu, kaya kudzera mu kuphika kapena ngati chowonjezera, kungathandize kugwiritsa ntchito mwayi wa autophagy kuti ukhale wathanzi.
3. Berberine
Kafukufuku wofufuza za berberine adapeza kuti mankhwalawa amathanso kuyambitsa autophagy. Berberine imapezeka mu zipatso, mtengo wa turmeric, ndi zitsamba zina.
4. Zipatso
Zipatso monga mabuloberi, sitiroberi, ndi rasiberi sizokoma zokha, komanso zodzaza ndi zinthu zolimbikitsa thanzi. Zipatso zowala izi zili ndi ma polyphenols ambiri, mankhwala omwe amadziwika kuti amathandizira autophagy. Mwa kudya zipatso zosiyanasiyana zatsopano kapena zozizira, mutha kuwonetsetsa kuti zomera zothandizazi zikuperekedwa nthawi zonse zomwe zimathandiza autophagy kukhala yamphamvu komanso yothandiza.
5. Ndiwo zamasamba zokazinga
Ndiwo zamasamba zouma, kuphatikizapo broccoli, kolifulawa, kale ndi Brussels sprouts, zili ndi mitundu yosiyanasiyana ya mankhwala olimbikitsa thanzi, monga sulforaphane ndi indole-3-carbinol. Mankhwalawa awonetsedwa kuti amayambitsa autophagy ndikuletsa kuwonongeka kwa maselo komwe kumachitika chifukwa cha kupsinjika kwa okosijeni. Kuphatikiza zakudya zamasamba osiyanasiyana ouma sikuti kumangopereka michere yofunika komanso kumalimbikitsa autophagy.
1. Curcumin
Curcumin, chomwe chimagwira ntchito mu turmeric, chakhala chikuyamikiridwa kwa nthawi yayitali chifukwa cha mphamvu zake zotsutsana ndi kutupa komanso zotsutsana ndi ma antioxidants. Kafukufuku waposachedwapa wasonyezanso kuti curcumin imatha kuyambitsa autophagy, zomwe zimapangitsa thanzi la maselo kukhala labwino. Curcumin imayendetsa majini enaake ndi njira zolumikizirana zomwe zimakhudzidwa ndi kayendetsedwe ka autophagy. Kutha kwake kukulitsa autophagy kungathandize matenda osiyanasiyana okhudzana ndi kupsinjika kwa okosijeni komanso kusagwira bwino ntchito kwa maselo.
2. Berberine
Berberine ndi mankhwala achilengedwe omwe amapezeka m'zomera zosiyanasiyana, kuphatikizapo barberry ndi goldenseal. Chowonjezera champhamvu ichi cha zomera chaphunziridwa kwambiri chifukwa cha zotsatira zake zochizira matenda osiyanasiyana, kuphatikizapo matenda a kagayidwe kachakudya. Berberine idapezekanso kuti imayambitsa autophagy mwa kusintha mawonekedwe a majini okhudzana ndi autophagy. Mwa kuwonjezera ndi berberine, mutha kukulitsa autophagy ndikuwonjezera thanzi la maselo, makamaka pankhani ya thanzi la kagayidwe kachakudya.
3. Spermidine
Spermidine (spermidine) ndi chinthu chaching'ono chomwe chimapezeka mwachilengedwe m'maselo. Kafukufuku wapeza kuti pali ubale wapafupi pakati pa spermidine ndi autophagy. Spermidine imatha kuyambitsa njira ya autophagy ndikulimbikitsa autophagy. Kafukufuku wasonyeza kuti spermidine imatha kuwonjezera mawonekedwe a majini okhudzana ndi autophagy ndikulimbikitsa autophagy mwa kuwongolera kuchuluka kwa mapuloteni okhudzana ndi autophagy. Kuphatikiza apo, spermidine imathanso kuyambitsa autophagy mwa kuletsa njira yolumikizirana ya mTOR.
Chodzikanira: Nkhaniyi ndi yongofuna kudziwa zambiri ndipo siyenera kuonedwa ngati upangiri wa zachipatala. Nthawi zonse funsani katswiri wa zaumoyo musanagwiritse ntchito zowonjezera zilizonse kapena kusintha njira yanu yazaumoyo.
Nthawi yotumizira: Sep-01-2023
