Kurwanya gusaza byahindutse urusaku mu nganda z’ubuzima n’ubuzima bwiza, bikurura abagabo n’abagore. Abantu bashishikajwe no gukomeza isura yabo y'ubusore, kuko akenshi iba ifitanye isano no kwigirira ikizere, kureshya, n'ubuzima muri rusange. Mugihe gusaza ari igice gisanzwe cyubuzima, gufata ingamba zifatika zo kugabanya umuvuduko birashobora kugira inyungu zirambye.
Gusaza nibintu byanze bikunze kandi byisi yose ibinyabuzima byose bibaho. None se kuki dusaza? Mu ngingo zikurikira, twinjiye mu bumenyi bwo gusaza kugira ngo tumenye impamvu zitera iki kintu gishimishije kandi gikomeye.
Gusaza ni inzira zinyuranye ziterwa nibintu bitandukanye bya genetike, ibidukikije nubuzima. Nta gisubizo kimwe cyerekana impamvu dusaza, ariko abahanga bazanye ibitekerezo byinshi bigerageza gusobanura ibi bintu bisanzwe. Imwe mu nyigisho zigaragara ni ukwirundanya kwangiritse kurwego rwa molekile na selile. Igihe kirenze, ingirabuzimafatizo zacu nuduce twinshi duhura na okiside, kwangirika kwa ADN, nubundi buryo bwo kwambara no kurira, bigatuma imikorere yabo igabanuka buhoro buhoro. Iyi nyigisho izwi nka "kwambara no kurira" yo gusaza.
Indi nyigisho ivuga ko gusaza biterwa no kugabanuka kwa telomereri. Telomeres ni imipira yo gukingira iboneka kumpera ya chromosomes, kandi igira uruhare runini mukubungabunga ituze rya genome. Ariko, hamwe na selile igabana, telomereri yacu isanzwe igabanuka kugeza igeze kuburebure bukomeye. Kuri iyi ngingo, selile zinjira muri senescence cyangwa zipfa gupfa. Azwi nka "tewolojiya ya telomere yo gusaza," iyi nyigisho yerekana ko ubushobozi buke bw'utugingo ngengabuzima twigana bugira uruhare mu gusaza.
Nyuma yo gusobanukirwa nimpamvu zitera gusaza, tuzi ko gusaza bibaho kubinyabuzima byose kandi ntibishobora guhinduka, ariko hariho ibintu bimwe na bimwe byo hanze bishobora kugira ingaruka kumusaza. Ahanini guhitamo imibereho nkimyitozo ngororamubiri, imirire no gucunga ibibazo birashobora kugira ingaruka kuburyo dusaza neza. Imyitozo ngororangingo isanzwe yerekanwe kunoza imitima yumutima nimiyoboro, gukomeza imbaraga zimitsi, no kongera imikorere yubwenge. Indyo yintungamubiri, yuzuye ikungahaye kuri antioxydants nintungamubiri zirashobora gufasha kugabanya imihangayiko ya okiside no guteza imbere ubuzima muri rusange. Ibinyuranye, imibereho itari myiza kandi yicaye irashobora kwihutisha gusaza no kongera ibyago byindwara ziterwa nimyaka
Gusobanukirwa na siyanse yimpamvu dusaza ni ngombwa kuko bigira ingaruka zikomeye kubuzima bwacu no mubuzima bwiza. Ubushakashatsi mubijyanye no gusaza butera intambwe ivumbuwe hamwe nibikorwa bigamije guteza imbere gusaza neza. Abahanga barimo gushakisha uburyo bwo gutinda cyangwa guhindura inzira yo gusaza, bafite intego nyamukuru yo kwagura ubuzima bwabantu mugihe bakomeza imikorere myiza yumubiri nubwenge.
1. Ubururu
Imwe mungirakamaro ya antioxydants iboneka mubururu ni anthocyanin. Ubururu bwijimye cyangwa ubururu bwijimye bwubururu buterwa na anthocyanine nyinshi, ntabwo ibaha ibara ryiza gusa ahubwo ifasha kurinda uruhu rwacu ibintu byo hanze bitera gusaza. Ubushakashatsi bwerekanye ko anthocyanine ishobora kugabanya imikorere yimisemburo isenya kolagen, poroteyine ifite akamaro kanini mu gukomeza uruhu rworoshye kandi rukomeye.
Usibye imiterere ya antioxydeant, ubururu nisoko ikomeye ya vitamine n imyunyu ngugu bifasha ubuzima nubuzima muri rusange. Bakungahaye kuri vitamine C, ifasha mu musaruro wa kolagen, ishyigikira sisitemu y’umubiri, kandi ikarinda kwangirika kwizuba. Ubururu burimo kandi vitamine A na E, zizwiho kuvugurura uruhu.
2. Amakomamanga
Ikintu cyingenzi kiboneka mu makomamanga ni aside ya ellagic. Iyi polifenol ikomeye yerekanwe kurinda uruhu imirasire ya UVA na UVB, impamvu nyamukuru zitera gusaza kwuruhu. Ntabwo aside ellagic ifasha kugabanya isura yiminkanyari gusa, inatezimbere uruhu rworoshye kumurasire.
Byongeye kandi, amakomamanga arimo vitamine C, ifasha muri synthesis ya kolagen. Kolagen ni poroteyine yingenzi itanga imiterere nubworoherane kuruhu.
Ubushakashatsi bwerekanye ko kunywa umutobe w'amakomamanga cyangwa ibiyikuramo bishobora kurinda impagarara za okiside ndetse no gutwika, bityo bikagira akamaro ku buzima bw'uruhu muri rusange. Izi ngaruka zirashobora gufasha kugumana uruhu rwubusore kandi bigatinda gusaza bivuye imbere.
3. Inyanya
Inyanya nisoko nziza ya lycopene, antioxydants ikomeye ibaha ibara ritukura riranga. Iyi antioxydants ifasha gutesha agaciro radicals yangiza umubiri kandi ikarinda uruhu gusaza imburagihe biterwa nibidukikije nko guhumana ndetse nizuba.
Inyanya zikungahaye kuri vitamine A na C, vitamine ebyiri zigira uruhare runini mu kubungabunga uruhu rwiza. Vitamine A ifasha mu gukora kolagen, poroteyine ishinzwe kubungabunga uruhu no gukomera. Mugihe tugenda dusaza, umusaruro wa kolagen mubisanzwe ugabanuka, biganisha kuminkanyari no kuruhu.
4. Kolagen
Kolagen ni poroteyine ibaho mu mibiri yacu kandi ishinzwe gutanga imbaraga n'imiterere y'uruhu rwacu, amagufwa, imitsi hamwe na ligaments. Nibuye rikomeza imfuruka yuruhu rworoshye, rukomeye kandi rwuzuye. Kubwamahirwe, uko dusaza, umubiri wumubiri wa kolagen uragabanuka, biganisha kuri ibyo bimenyetso bibi byo gusaza.
Ibicuruzwa byashizwemo na kolagene, nka cream, serumu, hamwe ninyongera, bitera umusaruro wa kolagen kugirango bifashe uruhu rukomeye kandi rusubizamo uruhu. Ibicuruzwa bifasha kandi kugarura ubworoherane bwuruhu rwumusore, urumuri rwinshi.
5. Turmeric
Imwe mumpamvu nyamukuru turmeric izwiho inyungu zo kurwanya gusaza ningufu za antioxydeant compound curcumin. Curcumin ifasha gutesha agaciro radicals yubusa, molekile zidahindagurika zangiza ingirabuzimafatizo nziza, biganisha ku gusaza imburagihe n'indwara zidakira.
Turmeric ifite kandi imbaraga zo kurwanya inflammatory. Indurwe idakira igira uruhare runini mugusaza, biganisha ku gutera indwara zitandukanye ziterwa n'imyaka. Muguhindura inzira zingenzi zo gutwika, turmeric ifasha kugabanya gucana hanyuma bigatinda gusaza. Curcumin yerekanwe kuzamura umusaruro wa kolagen, poroteyine ikomeye ishinzwe gukomeza gukomera no gukomera kwuruhu.
1. Curcumin: Igitangaza cya Zahabu
Curcumin, ibice byingenzi bikora muri turmeric, byagaragaye ko bifite imbaraga za cytoprotective bitewe ningaruka zikomeye za antioxydeant. Ubushakashatsi buherutse gukorwa bwerekanye ko bugira uruhare runini mugusaza. Curcumin ikora poroteyine zimwe na zimwe zifasha gutinda gusaza kwa selile no kuramba igihe kirekire Curcumin ifasha kurwanya indwara ziterwa nimyaka kandi ikadindiza kwangirika kwimikorere ya selile. Byongeye kandi, curcumin byagaragaye ko igira ingaruka nziza kubuzima bwubwonko kandi irashobora kugabanya ibyago byindwara zifata ubwonko nka Alzheimer.
2. Resveratrol: Kugaragaza inyungu zo kurwanya gusaza vino itukura
Resveratrol, ikunze kuboneka muruhu rwinzabibu zitukura, yakozweho ubushakashatsi kubwimbaraga zishobora kurwanya gusaza. Ikora poroteyine yitwa Sirtuin 1 (SIRT1), ifitanye isano no kongera imikorere ya selile no kuramba. Resveratrol ifite kandi anti-inflammatory na antioxidant, ikomeza ubushobozi bwayo bwo gusaza. Nubwo vino itukura irimo resveratrol, ntibisabwa kunywa birenze urugero kubera ingaruka ziterwa nubuzima. Kuzuza mu buryo bushyize mu gaciro cyangwa kuribwa binyuze mu biribwa bisanzwe bishobora kuba byiza cyane kurekura inyungu zo kurwanya gusaza kwuru ruganda.
3.Urolithin A.: Gukoresha bagiteri zo munda kugirango urwanye gusaza
Urolithin A ni metabolite ikorwa na bagiteri zo mu nda zivuye mu mbuto zimwe na zimwe nk'amakomamanga na strawberry. Ubushakashatsi buherutse gukorwa bwerekanye ko urolithine A igira uruhare runini mu kuzenguruka ingirabuzimafatizo kandi ikekwa ko ari imbaraga zikomeye za autophagy, poroteyine ifite akamaro kanini mu gukuraho ingirabuzimafatizo zangiritse no guteza imbere gusaza neza. inzira ya selile. Mugutezimbere ingirabuzimafatizo, Urolithin A ifite ubushobozi bwo gutinda kugabanuka kwimitsi ijyanye nimyaka no kuzamura ubuzima muri rusange no kuramba.
Igihe cyo kohereza: Jun-20-2023
