Mu gukurikirana urubyiruko rw'iteka n'ubuzima, abahanga mu bya siyansi berekeje ibitekerezo byabo ku kintu kidasanzwe kandi cy'ibanze cya biologiya yacu - telomereri. Izi "caps" zirinda impera za chromosomes zifite uruhare runini mukugabana selile no gusaza muri rusange. Mugihe tugenda dusaza, telomeres isanzwe igabanuka, biganisha kumikorere mibi ya selile, gutwika, nindwara ziterwa nimyaka. Nyamara, ubushakashatsi buherutse gukorwa bwerekanye uburyo bwo kurinda ndetse no kurambura telomereri, bitanga ingamba zishoboka zo kugabanya umuvuduko wo gusaza.
Telomeres ni ikintu cy'ingenzi kigize ADN kandi kigira uruhare runini mu kubungabunga ubusugire no gutuza kw'ibinyabuzima. Iyi capa irinda, iherereye kumpera ya chromosomes kandi igizwe na ADN ikurikirana, birinda gutakaza amakuru yimiterere mugihe cyo kugabana.
Telomeres igira uruhare runini mugusaza. Mugihe tugenda dusaza, selile zacu zikomeza kugabana, na telomereri bigabanuka buhoro buhoro burigihe burigihe selile igabanije. Iyo telomereri iba mugufi cyane, ikora ibisubizo bya selile birinda amacakubiri bityo bikabuza kwigana ADN yangiritse. Ubu ni uburyo bukomeye bwo kwirinda iterambere rya selile kanseri, kuko igabanya ubushobozi bwo gukura no kugabana bitagenzuwe.
Byongeye kandi, kugabanya telomereri birashobora no kugira ingaruka mubikorwa byo gusaza ubwabyo. Iyo telomereri igeze ku burebure bugufi cyane, selile zinjira muburyo bwa senescence cyangwa urupfu rw'akagari bikareka ubushobozi bwo kwigana. Kugabanuka kwa tereomereri gahoro gahoro bifitanye isano no gusaza kwa selile no gutera indwara ziterwa n'imyaka, harimo n'indwara z'umutima-damura, diyabete, n'indwara zifata ubwonko.
Mugihe kugabanuka kwa telomere ninzira karemano ibaho uko dusaza, ibintu bimwe na bimwe byubuzima hamwe nibidukikije bishobora kwihutisha iki gikorwa. Ibintu nko guhangayika bidakira, indyo yuzuye, kubura imyitozo ngororamubiri, kunywa itabi, no guhura nuburozi bifitanye isano no kwihuta kwa telomere, biganisha ku gusaza imburagihe ndetse no kwandura indwara ziterwa nimyaka.
Telomeres ni urutonde rwa ADN rusubiramo urwego rukingira amaherezo ya chromosomes. Zirinda isuri yibintu byingenzi bikenerwa mugihe cyo kugabana. Ariko, hamwe na buri selile yigana, telomeres mubisanzwe bigufi. Iyi nzira yo kugabanya ifitanye isano no gusaza, nkuko selile zigera aho telomereri iba mugufi cyane, bigatera senescence hanyuma amaherezo agapfa. Kugabanuka gahoro gahoro ya telomereri mugutandukanya selile bifitanye isano nubusaza bwumubiri muri rusange.
Iyo telomereri iba mugufi cyane, selile zinjira murwego rwitwa selile senescence. Muri iki cyiciro, selile zitakaza ubushobozi bwo kugabana no kwiyongera, zidakora neza, kandi biganisha ku kwangirika kwimitsi ningingo zitandukanye. Uku kwangirika kugaragara mu ndwara ziterwa n'imyaka nk'indwara z'umutima n'imitsi, indwara zifata ubwonko, na kanseri. Kubwibyo, telomereri ikora nkisaha yibinyabuzima igena igihe cyimikorere ya selile.
Kugabanuka gahoro gahoro ya telomereri bifitanye isano no kugabanuka kwubuzima muri rusange. Uburebure bwa telomere bwabaye biomarker yingenzi yo gusuzuma imyaka yibinyabuzima yumuntu, bishobora gutandukana nigihe cyigihe. Ubushakashatsi bwerekana ko abantu bafite telomereri ngufi bafite ibyago byinshi byo kwandura indwara ziterwa nimyaka, kugabanuka kwimikorere yumubiri ndetse nimpfu nyinshi.
Umubyibuho ukabije: Ubushakashatsi bwerekana ko indangagaciro z'umubiri muremure (BMI) zifitanye isano n'uburebure bwa telomere. Abantu bafite ubunararibonye muri rusange hamwe ninda zo munda bafite telomereri ngufi, byerekana ko umubyibuho ukabije ushobora kwihutisha gusaza kandi ko uburebure bwa telomere bugufi na bwo bushobora kuba ingaruka ziterwa no kwiyongera.
Stress Guhagarika umutima no gutwika: Guhangayikishwa na Oxidative biterwa nubusumbane hagati yubwoko bwa ogisijeni ikora (ROS) na antioxydants birashobora gutuma telomere igabanuka. ROS irashobora kwangiza ADN ya telomerique, igatera gukora uburyo bwo gusana no kugenda buhoro buhoro telomereri. Gutwika akenshi ni karande kandi birashobora gukomeza guhagarika umutima no kwihuta kwa telomere.
Health Ubuzima bwo mu mutwe: Birazwi ko ubuzima bwiza bwo mumutwe bugira uruhare runini mubuzima bwumubiri. Nubwo raporo zimwe zivuguruzanya, hari ibisubizo byinshi bishyigikira isano iri hagati yuburebure bwa telomere ngufi hamwe nigihe kinini cyo hejuru cyo guhangayika. Byongeye kandi, uburambe bwihungabana, kwiheba, no guhangayika birashobora kugira ingaruka kuri telomere kandi bikagira uruhare mu gusaza imburagihe.
Lifestyle Ubuzima bubi: kunywa itabi, kunywa, ingeso mbi yo kurya, nibindi.
Make Ubwoko bwa geneti: Abantu bamwe barashobora kuragwa telomereri ngufi, bigatuma bakunda kwihuta gusaza.
Kubura imyitozo ngororamubiri: Isano riri hagati yimyitozo ngororangingo, imyitwarire yo kwicara hamwe n'uburebure bwa telomere byizwe cyane
Kubura ibitotsi
Wige ibimenyetso byo kubura:
Mood Kwiheba, kwiheba
● Gusinzira
Gukiza ibikomere
Memory kwibuka nabi
Problems Ibibazo byigifu
Riers Inzitizi zemeza
● Kurya nabi
Shakisha impamvu:
Diet Indyo mbi: ahanini ikubiyemo indyo imwe, indyo ibura intungamubiri, na bulimiya.
● Malabsorption: Ibintu bimwe na bimwe, nk'indwara ya celiac n'indwara yo mu mara, bishobora kubuza umubiri kwinjiza intungamubiri.
Ibiyobyabwenge: Imiti imwe n'imwe irashobora kubangamira kwinjiza cyangwa gukoresha intungamubiri zimwe.
● Guhungabana kumarangamutima: kwiheba, guhangayika.
1. Omega-3 amavuta acide
Omega-3 fatty acide yitabiriwe cyane kubwinyungu zinyuranye zubuzima, cyane cyane mubuzima bwumutima. Nyamara, ubushakashatsi buherutse gukorwa bwerekana ko ibinure byingenzi bishobora no kugira uruhare runini mukurinda telomereri. Ubushakashatsi bwasohotse mu kinyamakuru cy’ubuvuzi bw’Abanyamerika (JAMA) bwerekana ko abantu bafite aside irike ya omega-3 mu maraso yabo bafite telomereri ndende, bikaba byerekana isano iri hagati yintungamubiri no gusaza neza.
2. Vitamine n'amabuye y'agaciro
Nka antioxydants ikomeye, vitamine C na E zizwiho uruhare mu kubungabunga ubuzima rusange bwimikorere no kwirinda guhagarika umutima. Byongeye kandi, folate na beta-karotene kimwe namabuye y'agaciro zinc na magnesium byerekana ingaruka nziza mukurinda impagarara za okiside no gutwika. Ubushakashatsi bwakozwe na kaminuza ya Californiya, San Francisco, bwerekanye ko abantu bahoraga banywa vitamine C nyinshi na vitamine C na E bafite telomereri ndende, byerekana ko vitamine z'ingenzi zishobora kurinda telomereri kwangirika no gufasha gusaza neza.
3. Polifenol
Polifenole isanzwe iboneka imiti ikunze kuboneka mu mbuto, imboga, n'ibiribwa by'ibimera nabyo byagaragaye ko bifite ingaruka nziza kuburebure bwa telomere no gusaza. Ubushakashatsi bwasohotse mu kinyamakuru cyo muri Amerika cyita ku mirire ya Clinical bwerekanye isano iri hagati yo gufata polifenol nyinshi na telomereri ndende. Ongeramo imbuto zitandukanye zamabara, imboga, icyayi nibirungo mumirire yawe birashobora gufasha cyane gufata polifenol kandi birashobora gushyigikira kubungabunga telomere.
4. Resveratrol
Resveratrol, ifumbire iboneka mu nzabibu, vino itukura n'imbuto zimwe na zimwe, yakwegereye ibitekerezo ku bushobozi bwo kurwanya gusaza. Ikora enzyme yitwa Sirtuin-1 (SIRT1), ifite ingaruka ku nyungu nyinshi zubuzima, harimo no kurinda telomere. Ubushakashatsi bw’inyamaswa bwerekana ko resveratrol ishobora kongera ibikorwa bya telomerase, enzyme ishinzwe kubungabunga uburebure bwa telomere. Nubwo hakenewe ubushakashatsi bwinshi, harimo urugero rwinshi rwibiryo bikungahaye kuri resveratrol mumirire yawe birashobora gufasha kurinda no kubungabunga telomereri.
5. Kurya indyo yuzuye ikungahaye kuri antioxydants
Ibiryo bikungahaye kuri Antioxydeant birashobora kugira ingaruka nziza kuburebure bwa telomere, hashingiwe ku gutwika hasi bifitanye isano no gufata cyane imbuto nshya, imboga, ibinyamisogwe, amafi, inkoko, n'ibinyampeke byose.
a.Imbuto, zirimo ubururu, strawberry na raspberries, ntibishimisha uburyohe bwawe gusa ahubwo binatanga inyungu nyinshi mubuzima. Antioxydants mu mbuto itesha agaciro radicals yangiza, igabanya imbaraga za okiside kandi igatera ituze rya telomere. Kandi imbuto zikungahaye kuri antioxydants, vitamine na fibre, bifitanye isano no kuzamura uburebure bwa telomere nubuzima bwakagari.
b.Harimo ibinyampeke byose nka quinoa, umuceri wijimye numugati wuzuye ingano mumirire yawe birashobora kugira ingaruka nziza kuri telomereri. Izi karubone nziza cyane ikungahaye kuri fibre, vitamine, imyunyu ngugu na antioxydants. Ubushakashatsi bwerekanye ko kongeramo ibinyamisogwe birwanya indyo yoroheje ya telomere igabanuka mu ngirabuzimafatizo y’imbeba zagaburiwe inyama zitukura cyangwa zera, ibyo bikaba byerekana ingaruka zo kurinda fibre y'ibiryo.
C.Imboga rwatsi rwatsi nka epinari, kale, na broccoli zikungahaye kuri vitamine, imyunyu ngugu, na antioxydants zifasha kurwanya stress ya okiside no gutwika. Kubikora, bafite ubushobozi bwo gushyigikira uburebure bwa telomere nubunyangamugayo.
d.Imbuto n'imbuto, harimo almonde, walnuts, imbuto za chia, na flaxseeds, ni inyongera nziza mumirire ifasha telomere. Izi mbaraga zishingiye ku bimera zuzuyemo amavuta meza, fibre, hamwe na vitamine n’imyunyu ngugu bitanga inyungu zitandukanye ku buzima. Ubushakashatsi bwerekana ko kurya imbuto n'imbuto bishobora kuba bifitanye isano n'uburebure bwa telomere kandi ibyago bike byo kwandura indwara zidakira.
1. Imyitozo ngororamubiri
Imyitozo isanzwe ihujwe neza nuburebure bwa telomere. Kwishora mubikorwa byindege iringaniye, nko kwiruka cyangwa gusiganwa ku magare, ntabwo biteza imbere ubuzima rusange gusa ahubwo binateza imbere kubungabunga telomere. Imyitozo ngororamubiri ifasha kugabanya imihangayiko ya okiside no gutwika, byombi bishobora gutuma telomere igabanuka.
2. Indyo nimirire
Kurya indyo yuzuye, yuzuye ikungahaye kuri antioxydants, vitamine, na acide ya omega-3 irashobora kugira ingaruka nziza kuburebure bwa telomere. Antioxydants ifasha kurwanya stress ya okiside, impamvu nyamukuru itera isuri ya telomere. Ibiribwa birimo imbuto, imboga, ibinyampeke, hamwe na poroteyine zinanutse birashobora guteza imbere telomereri nziza.
3. Gucunga neza
Guhangayika karande bifitanye isano no kwihuta kwa telomere. Kwinjizamo tekinike yo gucunga ibibazo nko gutekereza, yoga, cyangwa imyitozo yo gutekereza birashobora kugabanya neza urwego rwimyitwarire, bishobora gutinda kwangirika kwa telomere. Kugabanya imihangayiko nibyingenzi kubungabunga ubuzima bwiza bwa telomere.
4. Gusinzira neza
Gusinzira bihagije ningirakamaro mubice byinshi byubuzima bwacu, kandi ingaruka zabyo kuri telomereri nazo ntizihari. Kudasinzira neza no kumara igihe bifitanye isano n'uburebure bwa telomere. Kora ibishoboka kugirango ukomeze gahunda yo gusinzira kandi witoze kugira isuku nziza yo gusinzira kugirango urusheho kuruhuka nubuzima bwa telomere.
5. Kunywa itabi no kunywa
Ntabwo bitangaje, guhitamo ubuzima bwangiza nko kunywa itabi no kunywa inzoga nyinshi bifitanye isano cyane na telomereri ngufi. Ingeso zombi zitanga imbaraga za okiside, gutwika, no kwangiza ADN bigira uruhare runini mu isuri ya telomere. Kureka itabi no kugabanya kunywa inzoga birashobora gufasha gukomeza uburebure bwa telomere nubuzima rusange bwakagari.
Ikibazo: Indwara zimwe zishobora kugira ingaruka kuri telomere?
Igisubizo: Yego, indwara zimwe na zimwe, cyane cyane zijyanye no gutwika indwara zidakira cyangwa guhagarika umutima, zirashobora kwihuta kugabanuka kwa telomere. Ingero zirimo indwara z'umutima-dameri, diyabete, umubyibuho ukabije, n'indwara ziterwa na autoimmune. Byongeye kandi, ibintu byangiza ADN nk'imirasire no guhura n'uburozi bishobora no gutuma telomere yinjira.
Ikibazo: Uburebure bwa telomere bufite inshingano zo gusaza gusa?
Igisubizo: Mugihe uburebure bwa telomere ari ikintu gikomeye mu gusaza kwa selile, ntabwo aricyo cyonyine kigena gahunda yo gusaza muri rusange. Ibindi bintu bikomoka ku bidukikije no ku bidukikije, nk'imihindagurikire ya epigenetike, guhitamo imibereho, hamwe n'ubuzima bwa buri muntu, birashobora guhindura cyane uko imibiri yacu isaza. Uburebure bwa Telomere bukora nka biomarker yo gusaza kwa selile ariko ni igice kimwe gusa cyingutu cyo gusaza.
Inshingano: Iyi ngingo ni iyamakuru rusange gusa kandi ntigomba gusobanurwa nkinama zose zubuvuzi. Amwe muma poste yamakuru aturuka kuri enterineti kandi ntabwo ari umwuga. Uru rubuga rufite inshingano zo gutondeka, gutunganya no guhindura ingingo. Intego yo gutanga amakuru menshi ntabwo bivuze ko wemera ibitekerezo byayo cyangwa kwemeza ukuri kwibirimo. Buri gihe ujye ubaza inzobere mu buzima mbere yo gukoresha inyongeramusaruro cyangwa guhindura ibintu byubuzima bwawe.
Igihe cyo kohereza: Ukwakira-08-2023
