Ha ba ntse ba lelekisa bocha ba ka ho sa feleng le ho ba mahlahahlaha, bo-rasaense ba lebisitse tlhokomelo ea bona karolong e tsotehang le ea motheo ea baeloji ea rōna—li-telomere. "Li-caps" tsena tse sireletsang lipheletsong tsa li-chromosome li bapala karolo ea bohlokoa karohanong ea lisele le botsofali ka kakaretso. Ha re ntse re tsofala, li-telomere ka tlhaho lia khutsufala, tse lebisang ho se sebetseng ha lisele, ho ruruha le mafu a amanang le lilemo. Leha ho le joalo, lipatlisiso tsa morao-rao li senotse litsela tsa ho sireletsa esita le ho lelefatsa li-telomere, ho fana ka maqheka a ka fokotsang mokhoa oa ho tsofala.
Li-telomere ke karolo ea bohlokoa ea DNA 'me li phetha karolo ea bohlokoa ho boloka botšepehi le botsitso ba liphatsa tsa lefutso. Li-caps tsena tse sireletsang, tse qetellong ea li-chromosome tsa rona 'me li entsoe ka tatellano ea DNA e pheta-phetoang, li thibela ho lahleheloa ke boitsebiso ba liphatsa tsa lefutso nakong ea karohano ea lisele.
Li-telomere li phetha karolo ea bohlokoa ho tsofaleng. Ha re ntse re hōla, lisele tsa rōna li tsoela pele ho arohana, ’me butle-butle li-telomere li khutsufala nako le nako ha sele e ikarola. Ha li-telomere li e-ba khutšoanyane haholo, li kenya tšebetsong likarabo tsa lisele tse thibelang karohano e eketsehileng 'me kahoo li thibela ho ikatisa ha DNA e senyehileng. Ena ke tšireletso ea bohlokoa khahlanong le nts'etsopele ea lisele tsa mofetše, kaha e fokotsa monyetla oa kholo e sa laoleheng le karohano.
Ho phaella moo, ho khutsufatsoa ha li-telomere ho ka boela ha ama ts'ebetso ea botsofali ka boeona. Ha li-telomere li fihla bolelele bo bokhutšoane haholo, lisele li kena boemong ba senescence kapa lefu la sele ebe li khaotsa ho khona ho ikatisa. Ho khutsufatsa ho tsoelang pele ha li-telomere ho amahanngoa le botsofali ba lisele le nts'etsopele ea mafu a amanang le lilemo, ho kenyelletsa lefu la pelo, lefu la tsoekere le mafu a neurodegenerative.
Le hoja khutsufatso ea telomere e le mokhoa oa tlhaho o hlahang ha re ntse re hōla, lintlha tse itseng tsa bophelo le khatello ea tikoloho li ka potlakisa ts'ebetso ena. Lintho tse kang khatello ea maikutlo e sa foleng, lijo tse sa jeng hantle, ho se ikoetlise, ho tsuba le ho pepesehela chefo li amahanngoa le ho khutsufatsa ha telomere ka potlako, e leng se lebisang ho tsofalang pele ho nako le ho ba le ts'oaetso e eketsehileng ea mafu a amanang le botsofali.
Li-telomere ke tatellano ea DNA e pheta-phetoang e etsang lera le sireletsang lipheletsong tsa li-chromosome. Li sireletsa khahlanong le khoholeho ea liphatsa tsa lefutso tsa bohlokoa nakong ea karohano ea lisele. Leha ho le joalo, ka sele e 'ngoe le e 'ngoe e ikatisang, ka tlhaho li-telomere li khutsufala. Ts'ebetso ena ea ho khutsufatsa e amana haholo le botsofali, kaha lisele li fihla moo li-telomere li fetohang nako e khuts'oane haholo, e leng se bakang senescence ea sele 'me qetellong lisele li shoa. Ho khutsufala ho tsoelang pele ha li-telomere liseleng tse arohaneng ho amahanngoa le mokhoa oa ho tsofala oa 'mele ka kakaretso.
Ha li-telomere li e-ba khutšoanyane haholo, lisele li kena sethaleng se bitsoang cellular senescence. Nakong ena, lisele li lahleheloa ke matla a ho ikarola le ho ata, li fetoha tse sa sebetseng, 'me li lebisa ho senyeha ha lisele le litho tse fapaneng. Ho senyeha hona ho bonahala mafung a amanang le botsofali a kang lefu la pelo, mafu a neurodegenerative le mofetše. Ka hona, li-telomere li sebetsa e le oache ea tlhaho e khethollang nako ea bophelo ea sele.
Ho fokotseha ho tsoelang pele ha li-telomere ho amahanngoa le ho fokotseha ha bophelo bo botle ka kakaretso. Bolelele ba telomere e fetohile letšoao la bohlokoa la bophelo bakeng sa ho hlahloba lilemo tsa motho tsa tlhaho, tse ka 'nang tsa fapana le lilemo tsa tatellano ea liketsahalo. Liphuputso li bontša hore batho ba nang le li-telomere tse khutšoanyane ba na le kotsi e eketsehileng ea mafu a amanang le lilemo, ho fokotseha ha ts'ebetso ea 'mele ea ho itšireletsa mafung le ho shoa ho phahameng.
●Botenya: Lipatlisiso li bontša hore index ea boima ba 'mele e phahameng (BMI) e amahanngoa le bolelele bo khutšoanyane ba telomere. Batho ba nang le botenya bo phahameng ka kakaretso le ka mpeng ba na le li-telomere tse khutšoane, ho fana ka maikutlo a hore botenya bo ka potlakisa ts'ebetso ea botsofali le hore bolelele bo bokhutšoane ba telomere ka lehlakoreng le leng e ka ba sesosa sa kotsi ea ho eketseha ha mafura.
● Khatello ea oxidative le ho ruruha: Khatello ea oxidative e bakoang ke ho se leka-lekane pakeng tsa mefuta ea oksijene e sebetsang (ROS) le li-antioxidants li ka lebisa ho khutsufatso ea telomere. ROS e ka senya DNA ea telomeric, ea baka ts'ebetso ea mekhoa ea ho lokisa le ho senya li-telomere butle-butle. Hangata ho ruruha ha ho fole 'me ho ka etsa hore ho be le khatello ea oxidative le ho potlakisa ho senyeha ha telomere.
●Bophelo ba kelello: Hoa tsebahala hore bophelo bo botle ba kelello bo boetse bo tlatsetsa haholo bophelong bo botle ba 'mele. Leha ho na le litlaleho tse ling tse hanyetsanang, ho na le liphetho tse ngata tse tšehetsang khokahano lipakeng tsa bolelele ba telomere e khuts'oane le maemo a phahameng a khatello ea maikutlo. Ho phaella moo, liphihlelo tsa ho sithabela maikutlo, ho tepella maikutlong le ho tšoenyeha li ka ama bolelele ba telomere le ho tlatsetsa botsofaling ba pele ho nako.
●Mokgwa o o sa siamang wa go tshela: ho tsuba, ho noa, mekhoa e sa lokang ea ho ja, joalo-joalo.
● Liphatsa tsa lefutso tsa botho: Batho ba bang ba ka futsa li-telomere tse khutšoane, e leng se etsang hore ba sekamele ho potlakisa botsofali.
●Ho se ikoetlise: Kamano pakeng tsa boikoetliso ba 'mele, boitšoaro ba ho lula fatše le bolelele ba telomere e ithutoe haholo
●Ho hloka boroko
Ithute ka matšoao a khaello:
●Ho tepella maikutlo, ho tepella maikutlo
● Bothata ba ho robala
● Ho fola ha maqeba hampe
● mohopolo o fosahetseng
●Mathata a ho sila lijo
● Litšitiso tsa setifikeiti
●Ho hloka takatso ea lijo
Fumana lebaka:
● Ho se je hantle: haholo-holo ho akarelletsa ho ja hanngoe feela, lijo tse haelloang ke limatlafatsi le bulimia.
● Malabsorption: Maemo a mang, a kang lefu la celiac le lefu la ho ruruha ha mala, a ka ’na a sitisa ’mele ho monya limatlafatsi.
● Lithethefatsi: Lithethefatsi tse ling li ka ’na tsa sitisa ho monya kapa ho sebelisoa ha limatlafatsi tse itseng.
● Ho se tsitse ha maikutlo: ho tepella maikutlo, ho tšoenyeha.
1. Omega-3 fatty acids
Omega-3 fatty acids e fumane tlhokomelo e atileng bakeng sa mefuta e mengata ea melemo ea bophelo bo botle, haholo-holo e amanang le bophelo bo botle ba pelo. Leha ho le joalo, lipatlisiso tsa morao-rao li bontša hore mafura ana a bohlokoa a ka boela a phetha karolo ea bohlokoa ho sireletseng li-telomere. Lipatlisiso tse hatisitsoeng ho Journal of the American Medical Association (JAMA) li bontša hore batho ba nang le li-omega-3 fatty acids tse phahameng maling a bona ba na le li-telomere tse telele, e leng se bontšang hore ho na le kamano e ka bang teng pakeng tsa limatlafatsi tsena le botsofali bo botle.
2. Livithamine le Liminerale
Joaloka li-antioxidants tse matla, livithamini C le E li tsejoa ka karolo ea tsona ea ho boloka bophelo bo botle ba lisele le ho thibela khatello ea kelello ea oxidative. Ho feta moo, folate le beta-carotene hammoho le liminerale zinki le magnesium li bontša liphello tse ntle ho thibela khatello ea kelello ea oxidative le ho ruruha. Phuputso e entsoeng ke Univesithi ea California, San Francisco, e fumane hore batho ba neng ba tloaetse ho ja litekanyo tse phahameng tsa vithamine C le E ba ne ba e-na le li-telomere tse telele, e leng se bontšang hore livithamine tsena tsa bohlokoa li ka sireletsa li-telomere hore li se ke tsa senyeha ’me tsa thusa ho tsofala ka tsela e khahlehang.
3. Polyphenols
Li-polyphenols ke lik'hemik'hale tse hlahang ka tlhaho tse atisang ho fumanoa litholoana, meroho le lijong tsa limela tseo hape ho bontšitsoeng hore li na le phello e ntle ho bolelele ba telomere le botsofali. Phuputso e phatlalalitsoeng ho American Journal of Clinical Nutrition e fumane kamano pakeng tsa ho ja polyphenol e ngata le li-telomere tse telele. Ho kenyelletsa mefuta e fapaneng ea litholoana tse mebala-bala, meroho, tee le linoko lijong tsa hau ho ka thusa ho eketsa tšebeliso ea polyphenol le ho ts'ehetsa ho boloka telomere.
4. Resveratrol
Resveratrol, motsoako o fumanoang morara, veine e khubelu le monokotšoai o itseng, e hohetse tlhokomelo bakeng sa matla a eona a ho thibela botsofali. E kenya tšebetsong enzyme e bitsoang Sirtuin-1 (SIRT1), e nang le litlamorao bakeng sa melemo e mengata ea bophelo bo botle, ho kenyelletsa le ts'ireletso ea telomere. Liphuputso tsa liphoofolo li bontša hore resveratrol e ka eketsa ts'ebetso ea telomerase, enzyme e ikarabellang bakeng sa ho boloka bolelele ba telomere. Le hoja lipatlisiso tse ling li hlokahala, ho kenyelletsa le lijo tse itekanetseng tse nang le resveratrol lijong tsa hau li ka thusa ho sireletsa le ho boloka li-telomere.
5. Ja lijo tse leka-lekaneng tse nang le li-antioxidants
Lijo tse nang le li-antioxidant li ka 'na tsa e-ba le phello e ntle ho bolelele ba telomere, ho itšetlehile ka ho ruruha ho tlaase ho amanang le ho ja litholoana tse ncha, meroho, linaoa, tlhapi, likhoho le lijo-thollo tse ngata.
a.Monokotšoai, ho kenyeletsoa li-blueberries, fragole le tse tala, ha o natefeloe ke tatso ea hau feela empa hape o fana ka melemo e mengata ea bophelo bo botle. Li-antioxidants ka monokotšoai li fokotsa li-radicals tsa mahala tse kotsi, li fokotsa khatello ea oxidative le ho khothaletsa botsitso ba telomere. 'Me tholoana e na le li-antioxidants tse ngata, livithamine le fiber, e' nileng ea amahanngoa le ho ntlafatsa bolelele ba telomere le bophelo bo botle ba lisele.
b.Ho kenyelletsa lijo-thollo tse kang quinoa, raese e sootho le bohobe ba koro lijong tsa hau li ka ba le phello e ntle ho li-telomere. Li-carbohydrate tsena tse rarahaneng li na le fiber e ngata, livithamine, liminerale le li-antioxidants. Boithuto bona bo fumane hore ho kenyelletsa starch e hanyetsang lijong ho fokotsa telomere liseleng tsa colon ea likhoto tse fepetsoeng nama e khubelu kapa e tšoeu, ho fana ka maikutlo a ts'ireletso ea fiber ea lijo.
C.Meroho e makhasi a matala joalo ka spinach, kale, le broccoli e na le livithamini tse ngata, liminerale le li-antioxidants tse thusang ho loants'a khatello ea mali le ho ruruha. Ka ho etsa joalo, ba na le monyetla oa ho tšehetsa bolelele ba telomere le botšepehi.
d.Linate le lipeo, ho akarelletsa le lialmonde, walnuts, peo ea chia le li-flaxseeds, ke litlatsetso tse babatsehang lijong tse tšehetsang telomere. Mehaho ena ea matla e thehiloeng limela e tletse mafura a phetseng hantle, fiber, le mefuta e mengata ea livithamini le liminerale tse fanang ka melemo e mengata ea bophelo bo botle. Lipatlisiso li bontša hore ho ja linate le lipeo ho ka amahanngoa le bolelele bo bolelele ba telomere le kotsi e tlase ea lefu le sa foleng.
1. Boikoetliso ba ’mele
Ho ikoetlisa kamehla ho amana ka mokhoa o kholisang le bolelele bo bolelele ba telomere. Ho ikakhela ka setotsoana tšebetsong ea aerobic e matla, joalo ka ho matha kapa ho palama baesekele, ha ho khothalletse bophelo bo botle ka kakaretso feela empa hape ho khothaletsa tlhokomelo ea telomere. Ho ikoetlisa ho thusa ho fokotsa khatello ea oxidative le ho ruruha, tseo ka bobeli li ka lebisang ho li-telomere tse khutsufalitsoeng.
2. Lijo le phepo e nepahetseng
Ho ja lijo tse phetseng hantle, tse leka-lekaneng tse nang le li-antioxidants, livithamine, le omega-3 fatty acids ho ka ba le phello e ntle ho bolelele ba telomere. Li-antioxidants li thusa ho loantša khatello ea oxidative, sesosa se seholo sa khoholeho ea telomere. Lijo tse kenyelletsang litholoana, meroho, lijo-thollo le liprotheine tse mafura li ka khothalletsa li-telomere tse phetseng hantle.
3. Ho laola khatello ea kelello
Khatello ea kelello e sa feleng e amahanngoa le khutsufatso ea telomere e potlakileng. Ho kenyelletsa mekhoa ea ho laola khatello ea kelello e kang ho thuisa, yoga, kapa mekhoa ea ho ba le kelello e ka fokotsa ka katleho maemo a khatello ea kelello, e ka 'nang ea fokotsa ho senyeha ha telomere. Ho fokotsa khatello ea maikutlo ho bohlokoa ho boloka bophelo bo botle ba telomere.
4. Boleng ba boroko
Ho robala ka ho lekaneng ho bohlokoa likarolong tse ngata tsa bophelo ba rona, 'me phello ea eona ho li-telomere le eona e joalo. Boleng bo bobe ba ho robala le nako ea nako li amahanngoa le bolelele ba telomere bo khutsufalitsoeng. Etsa boiteko ba ho boloka kemiso e tsitsitseng ea ho robala le ho itloaetsa bohloeki bo botle ba boroko ho ntlafatsa phomolo ea hau le bophelo bo botle ba telomere.
5. Ho tsuba le ho noa
Ha ho makatse hore ebe likhetho tse kotsi tsa bophelo tse kang ho tsuba le ho noa joala ho tlōla li amahanngoa haholo le li-telomere tse khutšoanyane. Litloaelo tsena ka bobeli li hlahisa khatello ea oxidative, ho ruruha le tšenyo ea DNA e kenyang letsoho ka kotloloho khoholehong ea telomere. Ho tlohela ho tsuba le ho fokotsa ho noa joala ho ka thusa ho boloka bolelele ba telomere le bophelo bo botle ba lisele.
P: Na mafu a itseng a ka ama bolelele ba telomere?
A: E, mafu a mang, haholo-holo a amanang le ho ruruha ho sa foleng kapa khatello ea oxidative, a ka potlakisa ho khutsufatsa ha telomere. Mehlala e kenyelletsa lefu la pelo, lefu la tsoekere, botenya, le mathata a autoimmune. Ho feta moo, lintlha tse senyang DNA tse kang mahlaseli le ho pepesetsoa chefo le tsona li ka lebisa ho fokotseng telomere.
P: Na bolelele ba telomere bo ikarabella feela bakeng sa ts'ebetso ea botsofali?
A: Le hoja bolelele ba telomere e le ntlha ea bohlokoa botsofaling ba lisele, ha se eona feela se khethollang mokhoa oa ho tsofala ka kakaretso. Lintho tse ling tsa lefutso le tikoloho, tse kang liphetoho tsa epigenetic, khetho ea bophelo, le maemo a bophelo bo botle ba motho ka mong, li ka ama haholo tsela eo 'mele ea rona e tsofalang ka eona. Bolelele ba telomere bo sebetsa e le sesupo sa botsofali ba lisele, empa ke karolo e le 'ngoe feela ea papali e rarahaneng ea botsofali.
Boitlhotlhollo: Sengoloa sena ke sa tlhaiso-leseling e akaretsang feela 'me ha ea lokela ho nkuoa e le keletso efe kapa efe ea bongaka. Tse ling tsa litaba tsa poso ea blog li tsoa Marang-rang mme ha se setsebi. Sebaka sena sa marang-rang se na le boikarabello ba ho hlophisa, ho hlophisa le ho hlophisa lingoliloeng. Sepheo sa ho fetisa boitsebiso bo bongata ha se bolele hore u lumellana le maikutlo a eona kapa u tiisa bonnete ba litaba tsa eona. Kamehla buisana le setsebi sa tlhokomelo ea bophelo pele u sebelisa li-supplement leha e le life kapa u etsa liphetoho tsamaisong ea tlhokomelo ea bophelo.
Nako ea poso: Oct-08-2023
