A shekara ta 1962, masanin kimiyar Amurka L. Hayflick ya kawo sauyi a fannin ilmin halitta ta hanyar samar da ra'ayi na telomeres, wanda aka fi sani da Hayflick iyaka. A cewar Hayflick, matsakaicin (yiwuwar) tsawon rayuwar ɗan adam shine shekaru ɗari da ashirin - wannan shine lokacin da yawancin sel ba sa iya rarrabawa, kuma kwayar halitta ta mutu.
Hanyar da abubuwan gina jiki ke shafar tsayin telomere shine ta hanyar abinci da ke shafar telomerase, enzyme wanda ke ƙara telomeric yana maimaita zuwa ƙarshen DNA.
An sadaukar da dubban karatu don telomerase. An san su don kiyaye kwanciyar hankali na genomic, hana kunnawa maras so na hanyoyin lalata DNA, da daidaita tsufa ta tantanin halitta.
A cikin 1984, Elizabeth Blackburn, farfesa a fannin nazarin halittu da ilimin halittu a Jami'ar California a San Francisco, ta gano cewa telomerase enzyme yana iya tsawaita telomeres ta hanyar haɗa DNA daga farkon RNA. A shekara ta 2009, Blackburn, Carol Greider, da Jack Szostak sun sami lambar yabo ta Nobel a fannin Physiology ko Medicine don gano yadda telomeres da telomerase enzyme ke kare chromosomes.
Yana yiwuwa ilimin telomeres zai ba mu damar da za mu ƙara yawan tsawon rayuwa. A zahiri, masu bincike suna haɓaka magunguna irin wannan, amma akwai kwararan shaidun cewa salon rayuwa mai sauƙi da ingantaccen abinci mai gina jiki shima yana da tasiri.
Wannan yana da kyau, saboda gajeren telomeres yana da haɗari - suna haifar da ba kawai ga mutuwa ba, har ma da cututtuka masu yawa.
Don haka, raguwar telomeres yana da alaƙa da cututtuka, jerin waɗanda aka ba da su a ƙasa. Nazarin dabbobi ya nuna cewa ana iya kawar da cututtuka da yawa ta hanyar maido da aikin telomerase. Wannan shi ne rage juriya na tsarin rigakafi zuwa cututtuka, da kuma nau'in ciwon sukari na XNUMX, da kuma lalacewar atherosclerotic, da cututtuka na neurodegenerative, testicular, splenic, intestinal atrophy.
Wani ci gaba na bincike ya nuna cewa wasu abubuwan gina jiki suna taka muhimmiyar rawa wajen kare tsawon telomere kuma suna da tasiri mai mahimmanci akan tsawon rai, ciki har da baƙin ƙarfe, omega-3 fats, da bitamin E da C, bitamin D3, zinc, bitamin B12.
Da ke ƙasa akwai bayanin wasu daga cikin waɗannan abubuwan gina jiki.
Astaxanthin
Astaxanthin yana da kyakkyawan sakamako na anti-mai kumburi kuma yana kare DNA yadda ya kamata. Bincike ya nuna cewa yana iya kare DNA daga lalacewa da radiation gamma ke haifarwa. Astaxanthin yana da halaye na musamman da yawa waɗanda suka sa ya zama fitaccen fili.
Alal misali, shi ne mafi iko oxidizing carotenoid iya "wanke fita" free radicals: astaxanthin ne 65 sau mafi tasiri fiye da bitamin C, 54 sau mafi tasiri fiye da beta-carotene, kuma 14 sau mafi tasiri fiye da bitamin E. Yana da 550. sau 11 mafi inganci fiye da bitamin E, kuma sau XNUMX mafi inganci fiye da beta-carotene a cikin kawar da iskar oxygen guda ɗaya.
Astaxanthin ya ketare duka-kwakwalwar jini da shinge na jini-retinal (beta-carotene da carotenoid lycopene ba su da ikon yin hakan), don haka kwakwalwa, idanu da tsarin juyayi na tsakiya suna karɓar antioxidant da kariya mai kumburi.
Wani dukiya da ke bambanta astaxanthin daga sauran carotenoids shine cewa ba zai iya aiki a matsayin prooxidant ba. Yawancin antioxidants suna aiki azaman pro-oxidants (watau sun fara oxidize maimakon magance iskar shaka). Duk da haka, astaxanthin, ko da a cikin adadi mai yawa, baya aiki a matsayin wakili na oxidizing.
A ƙarshe, ɗayan mahimman kaddarorin astaxanthin shine ikonsa na musamman don kare dukkan tantanin halitta daga lalacewa: duka sassan ruwa mai narkewa da mai-mai narkewa. Sauran antioxidants suna shafar ɗaya ko ɗayan ɓangaren kawai. Siffofin jiki na musamman na Astaxanthin sun ba shi damar zama a cikin tantanin halitta, yana kare ciki na tantanin halitta.
Kyakkyawan tushen astaxanthin shine ƙananan alga Haematococcus pluvialis, wanda ke tsiro a cikin tsibiran Sweden. Bugu da ƙari, astaxanthin ya ƙunshi kyawawan blueberries.
ubiquinol
Ubiquinol wani nau'i ne da aka rage na ubiquinone. A gaskiya ma, ubiquinol shine ubiquinone wanda ya haɗa kwayoyin hydrogen zuwa kansa. Ana samun shi a cikin broccoli, faski da lemu.
Abincin Haihuwa/Probiotics
A bayyane yake cewa abincin da ya ƙunshi galibi na abinci da aka sarrafa yana rage tsawon rayuwa. Masu bincike sun yi imanin cewa a cikin al'ummomi masu zuwa, sauye-sauyen kwayoyin halitta da yawa da kuma rashin aikin aiki da ke haifar da cututtuka na iya yiwuwa - saboda dalilin da cewa zamani na yanzu yana cin abinci na wucin gadi da sarrafawa.
Wani ɓangare na matsalar shine abincin da aka sarrafa, wanda aka ɗora da sukari da sinadarai, suna da tasiri wajen lalata microflora na hanji. Microflora yana rinjayar tsarin garkuwar jiki, wanda shine tsarin kariya na jiki. Magungunan rigakafi, damuwa, kayan zaki na wucin gadi, ruwan chlorinated, da sauran abubuwa da yawa kuma suna rage adadin ƙwayoyin cuta a cikin hanji, wanda ke sa jiki ya kamu da cuta da tsufa. Mahimmanci, abincin ya kamata ya haɗa da abinci na al'ada da aka noma da fermented.
Vitamin K2
Wannan bitamin zai iya zama da kyau "wani bitamin D" kamar yadda bincike ya nuna yawancin fa'idodin kiwon lafiya na bitamin. Yawancin mutane suna samun isasshen adadin bitamin K2 (saboda jiki yana hada shi a cikin ƙananan hanji) don kiyaye jinin jini a daidai matakin, amma wannan adadin bai isa ya kare jiki daga matsalolin lafiya ba. Misali, bincike a cikin 'yan shekarun nan ya nuna cewa bitamin K2 na iya kare jiki daga ciwon daji na prostate. Vitamin K2 kuma yana da amfani ga lafiyar zuciya. Ya ƙunshi madara, soya (a cikin adadi mai yawa - a cikin natto).
magnesium
Magnesium yana taka muhimmiyar rawa a cikin haifuwa na DNA, maido da shi da kuma kira na ribonucleic acid. Rashin ƙarancin magnesium na dogon lokaci yana haifar da gajeriyar telomeres a jikin bera da al'adun tantanin halitta. Rashin magnesium ions mummunan tasiri akan lafiyar kwayoyin halitta. Rashin magnesium yana rage karfin jiki don gyara DNA da ya lalace kuma yana haifar da rashin daidaituwa a cikin chromosomes. Gabaɗaya, magnesium yana shafar tsayin telomere, saboda yana da alaƙa da lafiyar DNA da ikon gyara kansa, kuma yana ƙara jurewar jiki ga damuwa da kumburi. Ana samunsa a cikin alayyahu, bishiyar asparagus, bran alkama, goro da iri, wake, koren apples and lettuce, da barkono masu daɗi.
polyphenols
Polyphenols sune antioxidants masu ƙarfi waɗanda zasu iya rage aikin.