I roto i te whai i te taitamarikitanga me te ora tonu, kua tahuri te aro o ngā kaipūtaiao ki tētahi āhuatanga whakamiharo me te taketake o tō tātou koiora—ko ngā telomere. He mea nui te mahi a ēnei "taupoki" tiaki i ngā pito o ngā ira-kōroma i roto i te wehenga pūtau me te koroheketanga whānui. I a tātou e pakeke haere ana, ka whakapoto noa ngā telomere, ka arahi ki te ngoikore o te pūtau, te mumura, me ngā mate e pā ana ki te koroheketanga. Heoi, kua whakakitea e ngā rangahau hou ngā huarahi hei tiaki, hei whakaroa hoki i ngā telomere, e tuku ana i ngā rautaki pea hei whakaroa i te tukanga koroheketanga.
He wāhanga nui ngā telomere o te DNA, ā, he mea nui ki te pupuri i te pumau me te pumau o ngā rauemi ira. Ko ēnei taupoki tiaki, kei ngā pito o ō tātou chromosome, ā, he mea tito mai i ngā raupapa DNA e tāruaruatia ana, ka ārai i te ngaronga o ngā mōhiohio ira i te wā o te wehenga pūtau.
He mahi nui tā ngā telomere i roto i te tukanga koroheketanga. I a tātou e pakeke haere ana, ka haere tonu te wehewehe o ō tātou pūtau, ā, ka pōturi haere ngā telomere i ia wā ka wehewehea te pūtau. Ina tino poto ngā telomere, ka whakahohehia e rātou ngā urupare pūtau e ārai ana i te wehewehenga anō, ā, ka ārai i te tāruarua o te DNA kua pakaru. He ārai nui tēnei ki te whanaketanga o ngā pūtau matepukupuku, nā te mea ka whakawhāiti i te kaha o te tipu me te wehewehenga kāore i te whakahaeretia.
Hei tāpiritanga, ka pā anō hoki te whakapoto o ngā telomere ki te tukanga koroheketanga tonu. Ina tae ngā telomere ki te tino poto o te roa, ka uru ngā pūtau ki te āhua o te koroheketanga, te mate pūtau rānei, ā, ka mutu te kaha ki te whakaputa uri. Ko te whakapoto haere o ngā telomere e pā ana ki te koroheketanga o ngā pūtau me te whanaketanga o ngā mate e pā ana ki te koroheketanga, tae atu ki te mate pūnaha toto, te mate huka, me ngā mate neurodegenerative.
Ahakoa he tukanga taiao te whakapoto o te telomere e puta ana i a tātou e pakeke haere ana, ka taea e ētahi āhuatanga o te noho me ngā taumahatanga taiao te whakatere i tēnei tukanga. Ko ngā āhuatanga pēnei i te ahotea mau tonu, te kai koretake, te kore whakakori tinana, te momi hikareti, me te pānga ki ngā paitini e hono ana ki te tere o te whakapoto o te telomere, ka arahi ki te koroheketanga o mua me te pikinga ake o te ngawari ki te pāngia e ngā mate e pā ana ki te koroheketanga.
He raupapa DNA auau ngā telomere e hanga ana i tētahi paparanga tiaki i ngā pito o ngā chromosome. Ka ārai i te mimiti o ngā rauemi ira matua i te wā o te wehenga pūtau. Heoi, i ia tāruarua pūtau, ka whakapoto noa ngā telomere. He hononga ā-roto tēnei tukanga whakapoto ki te koroheketanga, i te mea ka tae ngā pūtau ki tētahi wāhi ka tino poto ngā telomere, ka puta te koroheketanga o ngā pūtau, ā, ka mate te pūtau. Ko te whakapoto haere o ngā telomere i roto i ngā pūtau wehewehe e hono ana ki te tukanga koroheketanga whānui o te tinana.
Ina poto rawa ngā telomere, ka uru ngā pūtau ki tētahi wāhanga e kiia nei ko te koroheketanga o te pūtau. I tēnei wāhanga, ka ngaro te kaha o ngā pūtau ki te wehewehe me te whakaputa uri, ka kore e mahi tika, ā, ka heke te kaha o ngā kiko me ngā whekau. Ka kitea tēnei hekenga i roto i ngā mate e pā ana ki te koroheketanga pērā i te mate pūnaha toto, ngā mate neurodegenerative, me te mate pukupuku. Nō reira, ka mahi ngā telomere hei karaka koiora e whakatau ana i te roanga o te ora o te pūtau.
Ko te whakapoto haere o ngā telomere e pā ana ki te hekenga o te hauora whānui. Kua noho te roa o ngā telomere hei tohu koiora nui mō te aromatawai i te pakeketanga koiora o te tangata, he rerekē pea i te pakeketanga o te tangata. E whakaatu ana ngā rangahau he nui ake te mōrearea o te hunga he poto ake ā rātou telomere ki ngā mate e pā ana ki te koroheketanga, te ngoikore o te mahi ārai mate me te nui ake o te mate.
●Te momonatangaE whakaatu ana ngā rangahau he hononga te taupū papatipu tinana teitei (BMI) ki te roa poto o te telomere. Ko te hunga he nui ake te ngako whānui me te puku, he poto ake ngā telomere, e kī ana ka tere ake te tukanga koroheketanga i te momona, ā, ko te roa poto o te telomere he take mōrearea pea mō te pikinga o te ngako.
●Te ahotea waikura me te mumuraKo te ahotea waikura i puta mai i te kore taurite i waenga i ngā momo hāora tauhohe (ROS) me ngā antioxidants ka arahi ki te whakapoto o te telomere. Ka taea e te ROS te kino i te DNA telomeric, ka whakaoho i ngā tikanga whakatika me te whakangaro haere i ngā telomere. He maha ngā wā ka mau tonu te mumura, ā, ka taea te whakaroa i te ahotea waikura me te whakatere i te ngaronga o te telomere.
●Te hauora hinengaroE mōhiotia ana ko te hauora hinengaro pai ake he mea nui ki te hauora tinana. Ahakoa ētahi pūrongo taupatupatu, he maha ngā hua e tautoko ana i te hononga i waenga i te poto o te telomere me ngā taumata ahotea teitei tonu. Hei tāpiri, ko ngā wheako o te whara, te pouri, me te manukanuka ka pā ki te roa o te telomere me te whai wāhi ki te koroheketanga o mua.
●He momo noho hauora korete momi hikareti, te inu waipiro, ngā tikanga kai kino, me ētahi atu
●Hanga ira whaiaroTērā pea ka riro i ētahi tāngata ngā telomere poto ake, ā, ka tere ake te koroheketanga o te tinana.
●Te kore o te korikori tinanaKua rangahaua whānuitia te hononga i waenga i te korikori tinana, te whanonga noho noa me te roa o te telomere
●Te kore moe
Akohia ngā tohu o te koretake o te huaora:
●Te āhua pouri, te āhua pouri
●Te raruraru moe
●Te kore e pai te whakaora o te patunga
●mahara ngoikore
●Ngā raruraru nakunaku
●Ngā arai whakamanatanga
●Te kore hiahia kai
Kimihia te take:
●Te kai kino: ko te nuinga kei roto ko te kai kotahi, he kai kore matūkai, me te bulimia.
●Te ngoikore o te ngongo: Ko ētahi āhuatanga, pērā i te mate celiac me te mate mumura o te whekau, ka whakararu i te ngongo o te tinana i ngā matūkai.
●Ngā rongoā: Ka ārai pea ētahi rongoā i te mimiti, i te whakamahinga rānei o ētahi matūkai.
●Te kore pumau o ngā kare ā-roto: te pouri, te manukanuka.
1. Ngā waikawa ngako Omega-3
Kua whānuitia te aro ki ngā waikawa ngako Omega-3 mō ō rātou painga hauora, e pā ana ki te hauora o te ngākau. Heoi, e kī ana ngā rangahau hou he mea nui pea ēnei ngako nui ki te tiaki i ngā telomere. E whakaatu ana ngā rangahau i whakaputaina i roto i te Journal of the American Medical Association (JAMA) he roa ake ngā telomere o te hunga he nui ake ngā taumata o ngā waikawa ngako omega-3 i roto i ō rātou toto, e kī ana he hononga pea i waenga i ēnei matūkai me te koroheketanga hauora.
2. Ngā Huaora me ngā Kohuke
Hei antioxidants kaha, e mōhiotia ana ngā huaora C me E mō tā rātou mahi ki te pupuri i te hauora pūtau whānui me te aukati i te ahotea waikura. Hei tāpiri, ko te folate me te beta-carotene me ngā kohuke konutea me te konupora e whakaatu ana i ngā pānga pai ki te aukati i te ahotea waikura me te mumura. I kitea i roto i tētahi rangahau i mahia e te Whare Wānanga o California, San Francisco, ko te hunga i kai auau i ngā taumata teitei o ngā huaora C me E he roa ake ō rātou telomere, e kī ana ko ēnei huaora matua ka tiaki i ngā telomere mai i te kino me te āwhina i te koroheketanga ataahua.
3. Ngā Polyphenols
Ko ngā polyphenols he matū tūturu e kitea ana i roto i ngā hua, huawhenua, me ngā kai tipu, ā, kua whakaatuhia hoki he pānga pai ki te roa me te koroheketanga o ngā telomere. I kitea i roto i tētahi rangahau i whakaputaina i roto i te American Journal of Clinical Nutrition he hononga i waenga i te nui o te kai polyphenol me te roa o ngā telomere. Mā te tāpiri i ngā momo hua, huawhenua, tī me ngā mea kakara ki tō kai ka āwhina i te whakanui ake i te kai polyphenol, ā, ka tautoko pea i te tiakitanga o ngā telomere.
4. Resveratrol
Kua arohia te Resveratrol, he matū e kitea ana i roto i ngā karepe, te waina whero me ētahi hua rākau, mō tōna kaha ki te ārai i te koroheketanga. Ka whakahohehia e ia tētahi whākōkī e kiia nei ko Sirtuin-1 (SIRT1), he pānga ki ngā painga hauora maha, tae atu ki te tiaki i te telomere. E whakaatu ana ngā rangahau kararehe ka taea e te resveratrol te whakanui ake i te mahi a te telomerase, te whākōkī e pupuri ana i te roa o te telomere. Ahakoa me nui ake ngā rangahau, ko te whakauru i ngā kai whai resveratrol ki roto i tō kai ka āwhina pea ki te tiaki me te tiaki i ngā telomere.
5. Kai i tētahi kai taurite e whai kiko ana i ngā antioxidants
Tērā pea he pānga pai o ngā kai whai antioxidants ki te roa o te telomere, i runga i te iti o te mumura e pā ana ki te kai nui ake i ngā hua hou, huawhenua, pīni, ika, heihei, me ngā witi katoa.
a.Ehara i te mea he mea whakaharikoa noa iho ngā hua rākau, tae atu ki ngā pūriri, ngā rōpere me ngā rāhipere, engari he maha hoki ngā painga hauora. Ka whakakorea e ngā antioxidants i roto i ngā hua rākau ngā rauropi kore kino, ka whakaiti i te ahotea waikura, ā, ka whakatairanga i te pumau o te telomere. Ā, he nui ngā antioxidants, ngā huaora me te muka i roto i te hua, kua honoa ki te whakapai ake i te roa o te telomere me te hauora o ngā pūtau.
b.Mā te whakauru i ngā witi katoa pērā i te quinoa, te raihi parauri me te taro witi katoa ki roto i tō kai ka pā pai ki ngā telomere. He nui ngā muka, ngā huaora, ngā kohuke me ngā antioxidants i roto i ēnei warowaihā matatini. I kitea i roto i te rangahau ko te tāpiri i te māngaro ātete ki te kai ka whakaiti i te whakapoto o te telomere i roto i ngā pūtau koroni o ngā kiore i whāngaihia ki te mīti whero, mā rānei, e tohu ana i te pānga tiaki o te muka kai.
C.He nui ngā huaora, ngā kohuke, me ngā antioxidants i roto i ngā huawhenua rau matomato pērā i te pīnihi, te kāre, me te broccoli, ā, ka āwhina i te whawhai ki te ahotea waikura me te mumura. Mā te pera, ka taea e rātou te tautoko i te roa me te pumau o ngā telomere.
rāHe tino pai ngā nati me ngā purapura, tae atu ki ngā aramona, ngā nati wōnati, ngā purapura chia, me ngā purapura harakeke, hei tāpiri atu ki te kai e tautoko ana i te telomere. Kī tonu ēnei pūnga tipu i ngā ngako hauora, te muka, me te maha o ngā huaora me ngā kohuke e tuku ana i ngā momo painga hauora. E whakaatu ana ngā rangahau ko te kai nati me ngā purapura ka hono pea ki te roa ake o te telomere me te iti ake o te mōrearea ki te mate pūmau.
1. Te mahi ā-tinana
He hononga pono te whakakori tinana auau ki te roa o ngā telomere. Mā te whai i ngā mahi aerobic kaha-waenga, pērā i te oma tere, te eke pahikara rānei, ehara i te mea ka whakatairanga i te hauora whānui engari ka whakatairanga hoki i te pupuri i ngā telomere. Ka āwhina te whakakori tinana ki te whakaiti i te ahotea waikura me te mumura, ā, ka taea e ēnei te arahi ki te whakapoto i ngā telomere.
2. Te kai me te matūkai
Mā te kai i tētahi kai hauora, taurite hoki e whai kiko ana i ngā antioxidants, ngā huaora, me ngā waikawa ngako omega-3 ka pā pai ki te roa o te telomere. Ka āwhina ngā antioxidants ki te whawhai ki te ahotea oxidative, tētahi o ngā tino take o te memeha o te telomere. Ko ngā kai tae atu ki ngā hua rākau, ngā huawhenua, ngā witi katoa, me ngā pūmua kikokore ka taea te whakatairanga i ngā telomere hauora.
3. Te whakahaere i te ahotea
E pā ana te ahotea mau tonu ki te tere o te whakapoto o te telomere. Mā te whakauru i ngā tikanga whakahaere ahotea pēnei i te whakaaroaro, te yoga, ngā mahi aroātea rānei ka taea te whakaiti i ngā taumata ahotea, ka taea hoki te whakaroa i te pakaru o te telomere. He mea nui te whakaiti i te ahotea hei pupuri i te hauora pai o te telomere.
4. Te kounga o te moe
He mea nui te moe tika mō ngā āhuatanga maha o tō tātou hauora, ā, kāore he rerekētanga o tōna pānga ki ngā telomere. Ko te kounga me te roa o te moe ngoikore e pā ana ki te poto o te roa o te telomere. Kia kaha ki te pupuri i tētahi kaupapa moe ōrite, me te mahi i te akuaku moe pai hei whakapai ake i tō okiokinga me te hauora o ngā telomere.
5. Te momi hikareti me te inu waipiro
Ehara i te mea miharo, ko ngā momo noho kino pēnei i te momi hikareti me te inu nui i te waipiro he hononga kaha ki te poto o ngā telomere. Ka puta i ngā tikanga e rua te ahotea waikura, te mumura, me te kino o te DNA e whai wāhi tika ana ki te memeha o ngā telomere. Mā te whakamutu i te momi hikareti me te whakaiti i te inu waipiro ka āwhina i te pupuri i te roa o ngā telomere me te hauora whānui o ngā pūtau.
P: Ka pāngia te roa o te telomere e ētahi mate?
Āe, ko ētahi mate, inā koa ko ērā e pā ana ki te mumura mau tonu, te ahotea waikura rānei, ka taea te whakatere i te whakapoto o te telomere. Ko ētahi tauira ko te mate pūnaha toto, te mate huka, te momona, me ngā mate pūnaha ārai mate. Hei tāpiri, ko ngā āhuatanga kino-DNA pēnei i te irahiko me te pānga ki ngā paitini ka arahi pea ki te ngaronga o te telomere.
P: Ko te roa o te telomere anake te take o te tukanga koroheketanga?
A: Ahakoa he mea nui te roa o te telomere i roto i te koroheketanga o ngā pūtau, ehara i te mea koinei anake te mea e whakatau ana i te tukanga koroheketanga whānui. Ko ētahi atu āhuatanga ira me te taiao, pērā i ngā huringa epigenetic, ngā kōwhiringa momo noho, me ngā āhuatanga hauora takitahi, ka pā nui ki te koroheketanga o ō tātou tinana. Ko te roa o te telomere he tohu koiora mō te koroheketanga o ngā pūtau engari he wāhanga noa iho o te panga koroheketanga uaua.
Whakakape: He kōrero whānui noa iho tēnei tuhinga, kaua e whakamāramatia he tohutohu hauora. Ko ētahi o ngā kōrero o te pou rangitaki i ahu mai i te Ipurangi, ehara i te mea ngaio. Ko tā tēnei paetukutuku anake he whakarōpū, he whakatakotoranga me te whakatika i ngā tuhinga. Ko te kaupapa o te kawe atu i ētahi atu kōrero, ehara i te mea e whakaae ana koe ki ōna tirohanga, e whakaū ana rānei i te pono o ōna ihirangi. Me kōrero tonu ki tētahi tohunga hauora i mua i te whakamahi i tētahi tāpiringa, i te hanga rānei i ngā huringa ki tō tikanga tiaki hauora.
Wā tuku: Oketopa-08-2023
