Njira 5 Zovomerezeka Zochepetsera Kukalamba Kwa Thupi Lanu

Zamkati

• Chitani zinthu moyenera pamafuta
• Idyani chakudya chochepa pafupipafupi
• Limbikitsani pafupifupi tsiku lililonse
• Khalani pamapazi anu
• Limbanani ndi mavuto anu
• Onaninso za

Zingamveke ngati zina za kanema wa sci-fi, koma kuchedwetsa kukalamba tsopano kwachitika, chifukwa cha kupita patsogolo kwatsopano mu sayansi ndi kafukufuku.

Anthu aku America akukhalabe achichepere, apeza kafukufuku waposachedwa kuchokera ku USC Leonard Davis School of Gerontology."Tidayeza zaka zakubadwa kwa anthu kudzera m'zizindikiro zosiyanasiyana zaumoyo wabwino ndipo tidapeza kuti ukalamba ukucheperachepera pazaka 20 zapitazi," akufotokoza wofufuza Eileen M. Crimmins, Ph.D. Anthu sakukhala ndi moyo wautali komanso akusangalala ndi zaka zambiri zamphamvu zamaganizo ndi zakuthupi, akutero.

Ngakhale kuti majini amathandizira momwe timakalamba msanga, kafukufuku watsopano akuwonetsa kusintha kwamakhalidwe kumathandizanso. "Pali zambiri zomwe tingathe kuwongolera kudzera pazakudya, zolimbitsa thupi, komanso moyo," akutero S. Jay Olshansky, Ph.D., pulofesa ku University of Illinois ku Chicago School of Public Health komanso wasayansi wamkulu ku Lapetus Solutions. (Zogulitsa zonse za retinol zosamalira khungu sizingapweteke, mwina.)

Pano, kutengera sayansi yaposachedwa, pali zinthu zisanu zanzeru zomwe mungachite kuti mupeze phindu lamphamvu kwambiri loletsa kukalamba.

Chitani zinthu moyenera pamafuta

Omega-3 fatty acids amathandizira pazinthu ziwiri zakukalamba kwachilengedwe, inatero magaziniyo Ubongo, Makhalidwe, ndi Chitetezo. Kulowetsa kwakukulu kumalumikizidwa ndi kuchepa kwa 15 peresenti pakuchepetsa nkhawa yama oxidative komanso ma telomere, ma protein apakatikati omwe amateteza ma chromosomes ndipo nthawi zambiri amafupikitsa tikamakalamba. (Nayi nkhani yachidule yokhudza ma telomere ndi momwe zimakhudzira ukalamba.)

Muyeneranso kudula omega-6 fatty acids, omwe amapezeka m'mafuta, chimanga, ndi sesame mafuta. Phunziroli, anthu omwe anali ndi omega-6 fatty acids ndi omega-3 fatty acids anali ndi ma telomere otalika kwambiri (kapena ocheperapo) komanso otsika kwambiri amadzimadzi. Omega-6s awonetsedwa kuti amawonjezera kutupa komwe kumawononga maselo, pomwe omega-3s amachepetsa. Vuto ndilakuti, zakudya zathu zimakonda omega-6s. Kuti muthetse izi, yesetsani kupeza osachepera 1.25 magalamu a omega-3s patsiku (kuchuluka kwake pafupifupi ma ola atatu a salimoni), ndi kuchepetsa kudya kwanu kwamafuta a masamba a omega-6 ochuluka. (Werengani Bukhu la Kupeza Omega-3 Fatty Acids Yokwanira.)

Idyani chakudya chochepa pafupipafupi

"Iyi ndi njira yochepetsera kuchuluka kwa insulini-chimodzi mwazomwe zimayambitsa kuchuluka kwa ukalamba," akutero Olshansky. "Mukamadya, thupi lanu limatulutsa insulini, timadzi timene timapangitsa kuti minofu ndi chiwindi zitenge shuga kuchokera m'magazi anu. Kuchuluka kwa insulini pakapita nthawi kumatha kuwononga tinthu tating'ono ta mitochondria m'maselo athu omwe amalimbitsa thupi - komanso kumayambitsa kudzikundikira kwa mapuloteni owonongeka," akutero Nathan LeBrasseur, Ph.D., pulofesa wothandizira mu Dipatimenti ya Physiology ndi Biomedical Engineering ku Mayo Clinic. "Izi zikhoza kuyambitsa chitukuko cha matenda."

Kupewa ma spikes akulu mu insulin kumatha kuchepetsa kuchepa kwama cell. Olshansky akuwonetsa kuti azidya kasanu ndi kamodzi patsiku. "Ndipo siyani kudya mukatha kudya chifukwa kagayidwe kazakudya kamachepa mukangogona," akutero. Kapena ganizirani kudya zakudya zanu zonse ndi zokhwasula-khwasula mkati mwawindo la maola asanu ndi atatu mpaka 10 tsiku lililonse, njira yomwe imadziwika kuti kudya mopanda nthawi (kapena kusala kudya kwapakatikati). Kafukufuku woyambirira akuwonetsa kuti njira iyi ikhoza kukhala ndi phindu lolimbikitsa insulin komanso kukalamba, akutero LeBrasseur.

Limbikitsani pafupifupi tsiku lililonse

"Kulimbitsa thupi ndi chinthu chapafupi kwambiri chomwe tili nacho ku kasupe wa unyamata mpaka pano," akutero Olshansky. Anthu omwe adachita cardio kwa mphindi 30 masiku asanu pasabata anali ndi zaka zachilengedwe zomwe zinali pafupifupi zaka zisanu ndi zinayi kuposa omwe anali atangokhala, magaziniyo Njira Zodzitetezera malipoti. Kuchita masewera olimbitsa thupi kumachepetsa kutupa ndi kupsinjika kwa okosijeni, zinthu ziwiri zomwe zimakalamba ma cell ndikufupikitsa ma telomere.

Kafukufuku wina wasonyeza kuti kuchita masewera olimbitsa thupi awiri pamlungu kulinso kopindulitsa. "Kuchita masewera olimbitsa thupi kumamangitsanso minofu ndikupangitsa thupi ndi malingaliro kugwira ntchito moyenera kwathunthu," akutero Olshansky. Kulimbitsa mphamvu komanso kupirira kumathandizanso kuyankha kwa insulin ya thupi lanu, akutero LeBrasseur. "Minofu imasunga pafupifupi 80% ya shuga omwe mumadya chifukwa cha zakudya," akufotokoza. "Mukamachita masewera olimbitsa thupi, mumathandiza kuti minofu yanu izitha kuyamwa shuga m'magazi anu, motero thupi lanu limafunikira insulin yocheperako." Cholinga chanu: Mphindi makumi atatu kapena kupitilira pang'ono zolimbitsa thupi mpaka zolimbitsa thupi masiku ambiri sabata. (Zambiri pa izi: The Best Workout for Anti-Aging.)

Khalani pamapazi anu

Ngakhale masewera olimbitsa thupi amakhudza kwambiri ukalamba, kuchuluka kwa zomwe mumachita tsiku lonse ndikofunikanso. M’kafukufuku waposachedwapa, ofufuza a pa yunivesite ya Maastricht ku Netherlands anapempha magulu osiyanasiyana a anthu kukhala maola 14 patsiku, kukhala kwa maola 13 ndi kuchita maseŵera olimbitsa thupi kwa ola limodzi, ndi kukhala kwa maola asanu ndi atatu kapena asanu ndi anayi patsiku ndi kuima kapena kuyenda kwa maola asanu ndi aŵiri. mpaka maola asanu ndi atatu. Pambuyo pa masiku anayi, kukhala pansi kwathunthu kumawonjezera kukana kwa insulin komanso kuchuluka kwama cholesterol m'matumbo ndikuwononga ma cell endothelial, omwe amakhala mumitsempha yamagazi. Anthu akamachita masewera olimbitsa thupi, anali ndi maselo am'mapeto amtundu wathanzi, koma kulimbana ndi insulin komanso cholesterol yawo idakalipobe. Anthu amenewo atayimirira ndikuyenda kwambiri, adapewa kukana kwa insulin komanso kuchuluka kwa cholesterol koma osawonongeka.

Uthengawu: Kuchita masewera olimbitsa thupi komanso kuyenda tsiku lonse ndizofunikira kuti munthu akhale ndi thanzi labwino, atero wolemba wamkulu Bernard Duvivier, MD, Ph.D. Ngati muli ndi ntchito yongokhala, yesetsani kusinthanitsa maola awiri patsiku wokhala ndi kuyimirira ndikuyenda, akutero. Pezani china chake chomwe chimakugwirirani ntchito, ngakhale chikugwira ntchito pa desiki, kuyimirira mukamaimbira foni, kuyenda mtunda wautali nkhomaliro kapena kuphatikiza izi.

Limbanani ndi mavuto anu

"Kupanikizika kwakanthawi kanthawi kofulumira kumathandizira kukalamba kwa epigenetic, komwe kumatsimikizira kuchuluka kwa ukalamba," akutero a Perla Kaliman, Ph.D., pulofesa ku Universitat Oberta de Catalunya ku Spain. Kusinkhasinkha ndi njira imodzi yodzitetezera ku nkhawa. (Kapena, thetsani ubale wanu woipa. Pambuyo pake, mmodzi mwa akazi akale kwambiri adamuyamikirapo kuti anali wosakwatiwa chifukwa cha moyo wake wautali.)

"Kafukufuku wathu akuwonetsa kuti wotchi ya epigenetic imayenda pang'onopang'ono posinkhasinkha kwa nthawi yayitali kuposa omwe samasinkhasinkha," akufotokoza. Phunziroli, anthu omwe amasinkhasinkha tsiku lililonse kwa zaka zosachepera zitatu ndi omwe adapindula.

Ngati izo zikumveka zovuta, yambani pang'ono. Yesani pulogalamu ya Insight Timer. Imatsata mipata yanu yosinkhasinkha ndi zochitika zazikulu kuti zikulimbikitseni kuti mupitilize. (Kapena yesani mapulogalamu awa osinkhasinkha kwa oyamba kumene.)

Onaninso za