Autophagy ninzira karemano muri selile zacu zikora nkumurinzi kugirango turinde ubuzima bwacu dusenya ibice bishaje, byangiritse kandi byongera kubisubiramo ingufu. Ubu buryo bwo kwisukura bugira uruhare runini mukubungabunga ubuzima bwiza, kwirinda indwara no kuramba. Kubwamahirwe, hari inzira nyinshi dushobora kuzamura no gukangura autofagy kugirango selile zacu zishobore gukora neza.
Ijambo autophagy, rikomoka ku ijambo ry'ikigereki "auto" risobanura "kwigira" na "phagy" risobanura kurya, ryerekeza ku buryo bw'ibanze bw'utugingo ngengabuzima twemerera ingirabuzimafatizo gutesha agaciro no gutunganya ibice byazo. Irashobora gufatwa nkuburyo bwo kwisukura bugira uruhare runini mukubungabunga ubuzima bwimikorere na homeostasis.
Mu mibiri yacu, amamiriyoni yingirabuzimafatizo ahora akora autofagy kugirango akureho poroteyine zangiritse cyangwa zitabitswe neza, ingirangingo zidakora neza nindi myanda ya selile. Ubu buryo bufasha gukumira ikwirakwizwa ry’ibintu bifite ubumara kandi bigafasha gutunganya macromolecules, bigatuma imikorere ya selile ikora neza.
uburyo bwibikorwa
Autophagyikora binyuze murukurikirane rwibintu bigoye cyane kandi bigenzurwa cyane. Inzira itangirana no gushiraho ibice bibiri-bita membrane bita autophagosomes, ifata ibice bigize intego imbere muri selile. Autophagosome noneho ihuza na lysosome, organelle kabuhariwe irimo imisemburo itandukanye, biganisha ku kwangirika kwibirimo.
Hariho uburyo butatu bwingenzi bwa autophagy: macroautophagy, microautophagy, na chaperone-medrated autophagy. Macroautophagy ikubiyemo kwangirika kwinshi kwingirabuzimafatizo, mugihe microautophagy ikubiyemo kwinjiza ibintu bya cytoplasmeque na lysosomes. Kurundi ruhande, chaperone-yunganirwa na autophagy ihitamo poroteyine zo kwangirika.
Imiterere no Kumenyekanisha
Autophagy igenzurwa cyane ninzira nyinshi zerekana ibimenyetso mugusubiza ibibazo bitandukanye bya selile, nko kubura intungamubiri, guhagarika umutima, kwandura no guteranya poroteyine. Kimwe mu bintu byingenzi bigenzura autofagy ni inyamaswa z’inyamabere zibasira rapamycine (mTOR), protein kinase ibuza autofagy iyo intungamubiri ari nyinshi. Ariko, mubihe byintungamubiri zintungamubiri, ibimenyetso bya mTOR birabujijwe, biganisha kuri autophagy.
1. Kwiyiriza ubusa rimwe na rimwe:
Mugabanye idirishya ryo kugaburira, kwiyiriza ubusa rimwe na rimwe bishyira umubiri mumwanya muremure wihuta, bigatuma selile zikoresha ingufu zabitswe hanyuma zigatangiza autophagy.
2. Imyitozo:
Imyitozo ngororangingo isanzwe ntabwo ituma imibiri yacu igira ubuzima bwiza gusa, ahubwo ikora nkigitera imbaraga za autophagy. Kwitabira imyitozo ya aerobic na resistance bitera autophagy, guteza imbere kweza no kuvugurura kurwego rwa selire.
3. Kubuza Calorie:
Usibye kwiyiriza ubusa rimwe na rimwe, kubuza caloric (CR) nubundi buryo bwagaragaye bwo kongera autophagy. Mugabanye intungamubiri za calorie muri rusange, CR ihatira selile zawe kubungabunga ingufu no gutangiza autophagy kugirango ikomeze imirimo yingenzi.
4. Indyo ya Ketogenic:
Igikorwa cya Autophagic cyongerewe imbaraga mugutera ketose mukugabanya cyane gufata karubone ndetse no kongera ibinure.
5. Ibiribwa bikungahaye kuri phytochemiki:
Ibimera bimwe mubihingwa, cyane cyane biboneka mu mbuto zamabara, imboga nibirungo, bifite imiterere itera autofagy.
6. Fata inyongera zihariye:
Autophagy irashobora guterwa no kongeramo autophagy inyongera mumirire kugirango uteze imbere ubuzima.
Icyayi kibisi
Ikungahaye kuri antioxydeant nka catechine, icyayi kibisi kimaze igihe kinini kizwiho akamaro k'ubuzima. Usibye ubushobozi bwayo bwo kongera metabolisme no gushyigikira kugabanya ibiro, icyayi kibisi nacyo cyerekanwe gukora autophagy. Polifenole iboneka mu cyayi kibisi itera imvugo ya gen zigira uruhare muri autophagy, ifasha kugumana imiterere n'imikorere ya selile.
2. Turmeric
Curcumin, ifumbire ikora muri turmeric hamwe numuhondo wacyo wijimye, ifite imbaraga zo kurwanya inflammatory na antioxydeant. Ubushakashatsi bugaragara bwerekanye ko curcumin nayo ishobora gutera autofagy mugukoresha inzira zimwe na zimwe. Kwinjiza turmeric mumirire yawe, haba muguteka cyangwa nkinyongera, birashobora gufasha gukoresha ubushobozi bwa autofagy kugirango ubuzima bwiza.
3. Berberine
Ubushakashatsi bwerekana berberine bwerekanye ko iyi nteruro ishobora no kuba ifite ubushobozi bwo gutera autophagy. Berberine iboneka mu mbuto, igiti cyitwa turmeric, hamwe n’ibindi bimera.
4. Imbuto
Imbuto nka blueberries, strawberry, na raspberries ntabwo ziryoshye gusa, ahubwo zuzuyemo ibintu biteza imbere ubuzima. Izi mbuto zifite imbaraga zikungahaye kuri polifenol, ibice bizwiho kuzamura autofagy. Ukoresheje imbuto zinyuranye cyangwa zikonjeshejwe, urashobora kwemeza itangwa ryibi bihingwa byingirakamaro bifasha inzira ya autofagy ikomeye.
5. Imboga zibisi
Imboga zibisi, zirimo broccoli, kawuseri, kale na Bruxelles, zirimo ibintu byinshi bitangaje byangiza ubuzima, nka sulforaphane na indole-3-karbinol. Izi nteruro zerekanwe gukora autophagy no kwirinda kwangirika kwingirabuzimafatizo ziterwa na stress ya okiside. Kurya indyo yimboga zinyuranye zidatanga intungamubiri zingenzi gusa ahubwo binateza imbere kwinjiza autophagy.
1. Curcumin
Curcumin, ingirakamaro muri turmeric, imaze igihe kinini ihabwa agaciro kubera imiti irwanya inflammatory na antioxydeant. Ubushakashatsi buherutse gukorwa bwerekanye kandi ko curcumin ishobora gutera autofagy, itezimbere ubuzima bwimikorere. Curcumin ikora genes yihariye hamwe ninzira zerekana inzira zigira uruhare mugutunganya autophagy. Ubushobozi bwayo bwo kongera autophagy bushobora kugirira akamaro indwara zitandukanye zijyanye na stress ya okiside no kudakora neza kwa selile.
2. Berberine
Berberine ni uruganda rusanzwe ruboneka mubihingwa bitandukanye, harimo barberry na goldenseal. Iyi nyongeramusaruro ikomeye ya botaniki yizwe cyane kubwingaruka zayo zo kuvura mubihe bitandukanye, harimo n'indwara ya metabolike. Berberine kandi wasangaga itera autophagy ihindura imvugo ya gen zifitanye isano na autofagy. Mugihe wongeyeho berberine, urashobora kuzamura autofagy no kuzamura ubuzima bwimikorere, cyane cyane kubijyanye nubuzima bwa metabolike.
3. Spermidine
Spermidine (spermidine) nikintu gito cya molekuline kama gisanzwe kiboneka muri selile. Ubushakashatsi bwerekanye ko hari isano ya hafi hagati ya spermidine na autophagy. Spermidine irashobora gukora autophagy inzira kandi igateza autophagy. Ubushakashatsi bwerekanye ko spermidine ishobora kongera imvugo ya gen ifitanye isano na autofagy kandi igateza autofagy muguhindura urwego rwa poroteyine zijyanye na autofagy. Mubyongeyeho, spermidine irashobora kandi gukora autophagy muguhagarika inzira ya signal ya mTOR.
Inshingano: Iyi ngingo igamije amakuru gusa kandi ntigomba gufatwa nkinama zubuvuzi. Buri gihe ujye ubaza inzobere mu by'ubuzima mbere yo gukoresha inyongera cyangwa guhindura gahunda z'ubuzima.
Igihe cyo kohereza: Nzeri-01-2023
