Ungakuyeka kanjani ukuguga namuhla?

"Awusoze waba mncane njengamanje - lo mzuzu, lesibili, lo mzuzwana." Lokhu kuhlakanipha kudinga ukubiza impilo, intsha futhi ujabulele umzuzu "lapha nango manje". Kulula ukusho uma uneminyaka engamashumi amabili noma amabili nanhlanu. Kubonakala sengathi intsha ingumqondo onokwethenjelwa, futhi noma ubani angakwazi ukuguga, kodwa hhayi mina. Kodwa iminyaka ihamba kancane, futhi lapha emaceleni kwamehlo ama-wrinkles-ray aqala ukubeka, isikhumba soma, izinwele ziba mncane, futhi umzimba uyeka ukusebenza ngokunemba kwewashi laseSwitzerland. Kuyini lokhu? Ukuguga kuthiwa yilabo asebejwayele futhi sebebangele umzabalazo osebenzayo wokwandiswa kwentsha. Kodwa zikhona izindlela zokuyeka ukuguga?

Izinto eziguga ezibhubhisa umzimba ngaphakathi

Ukuguga, njengoba ososayensi bathi, kungabambezeleka. Kodwa ngaphambi kokuba uhlanganyele empini nomunye wabaphikisi abaphikisayo nabanamandla, kufanelekile ukwazi "biography" yakhe. Amaphethini, izindawo, uhlobo lokuguga sekuye kwafundwa isikhathi eside. Izinga lokuguga lidala impilo. Amandla, ukucaca kwengqondo, inkumbulo, ukusebenza kwazo zonke izinhlelo kanye nokuhamba komzimba kuxhomeke emsebenzini odidiyelwe wendawo yonke, ukulawula ukuthi kungenzeka yini ukuyeka ukuguga ebhokisini elide.

Udokotela waseMelika owaziwayo uMike Moreno, efunda amaphethini okuguga, waletha izici ezinhlanu eziyinhloko ezithinta izinqubo zakhe:

1. Ukuvuvukala. Ukuvuvukala umzimba uphendukela ekulimaleni nasezikhulini. Noma iyiphi inqubo yokuvuvukala ilawulwa amasosha omzimba. It detoxifies ukutheleleka ngosizo lama-leukocytes futhi uphulukisa umonakalo ngamahomoni aphikisayo, emva kwalokho isigaba sokubuyiselwa sifikile. Kodwa ngezinye izikhathi ukuvuvukala kuphuma ekulawuleni futhi ukuphulukiswa kwezicubu zomzimba kubambezelekile, kube yinto engapheli eyingozi.
2. Ukuxhuma. Ukuchaza izinqubo ze-oxidation, kuqhathaniswa nokugqwala kwensimbi. Endabeni yomzimba, i-oxidation enkulu kakhulu ibhubhisa amangqamuzana ayo futhi ibangele izinguquko ezingenakuguquka kuzo. Phakathi nale nqubo, kukhishwa ama-radicals amaningi amahhala, okubangelwa ukuguga okusheshayo, kodwa nezifo eziyingozi ezifana ne-oncology. Ukuqoqwa kwama-radicals kuqeda wonke ama-antioxidants aziwayo.

3. I-glycosylation engeyona enzymatic. Igama eliyinkimbinkimbi lisho inqubo yokubopha amaprotheni nama-molecule, lapho umzimba unikeza ukudla. Lezi zinto zivula izitho, zithatha ukuqina kwazo, ziphule umthambo weselula, ziqalise izinqubo zokuguga okusheshayo futhi zibangela izifo ezimbi ezingathathi ubusha kuphela kodwa impilo.
4. I-Methylation. Lena inqubo ebalulekile ye-biochemical yokufaniswa nokusatshalaliswa kwamavithamini nezinye izakhi. Ihlanganiswe ngokuqondile ne-DNA. Lapho umsebenzi wakhe uhlanganiswa, ukuguquka komzimba kunomqondo olinganiselayo, okwenza ukuba ukumiswa kokuguga nokwandiswa kwempilo.
5. Isivikelo esincane. Njengoba uneminyaka yobudala, ukuzivikela, ukuvikela umzimba emabhaktheriya anobungozi namagciwane, uyeka ukusebenza ngokugcwele. Imvelo ihlala isengozini yezigidi zezinambuzane, okuphakathi kwezinye izinto, eziba yisisulu sobusha.

Kanjani namuhla ukuyeka ukuguga?

UMike Moreno uqinisekile ukuthi uma ukuguga kungenakuguqulwa, kumele kumiswe, kugxile ezintweni zayo ekuqedeni noma okungenani ukunciphisa isici ngasinye sengozi. Zonke izici zokuguga zihlobene, kanti nomthelela omuhle okungenani oyedwa kuzofaka izinguquko kwezinye izici ezine.

1. Vimbela futhi uyeke izinqubo zokuvuvukala

Indlela eqondile yokunciphisa ingozi yezinqubo zokuvuvukala uMichael Moreno ubiza ukulahlwa kwesisindo esiningi. Isisindo esiningi sisebenza njenge-trigger yokubonakala kwesibindi. Kanye nama-kilogremu angadingekile egazi, izinga eliphakeme lamaqabunga eprotheyini asebenzayo, okukhomba ukubonakala kanye nenkambo yezinqubo zokuvuvukala. Ungakwazi ngokuphumelelayo ukususa amafutha angaphansi kwendlela ngezindlela ezimbili:

• Ukuzivocavoca umzimba. Mayelana nezinzuzo zabo, ngisho nokuphila okunempilo kuthiwa kungakanani, ukuthi akukho nhlobo ukuhlala kuyo. UDkt. Moreno uxwayisa ukuba athathe leso sakhiwo esiyinkimbinkimbi esingazuzisi nje kuphela, kodwa futhi siyasijabulisa. Ngaphansi kokuzivocavoca, usho noma yikuphi umthwalo - kusukela ekuhambeni kwehora lesigamu ukuya emidlalweni enamandla, izifundo ezilethwe ohlelweni.

• Ukudla okuphezulu kwebanga. Ukunciphisa ingozi yokuvuvukala kwimenyu yansuku zonke, amafutha afanele kufanele afakwe: ama-fatty acids ama-Omega-3 (amafutha e-extra virgin yemifino, inhlanzi, i-flax, amantongomane njll.) Iphuzu lesibili ukusetshenziswa kwamakhemikhalididididi. Izithelo, imifino, izitshalo eziphezulu ze-fiber nazo zinciphisa kakhulu izinga lamaprotheni asebenzayo, ukuvimbela noma ukuyeka izinqubo ezivuthayo. Kuloluhlu lwemikhiqizo elwa nokuvuvukala, i-Moreno yayihlanganisa nokudla okulinganiselwe ubisi nokuphuza utshwala (ayikho izingxenye ezithile ngosuku).

2. Vimbela futhi umise ukuketshezi

Ukuze wenze lokhu, udinga ukucebisa ukudla kwakho nama-antioxidants ahlanganisa ama-radicals mahhala futhi angama-antioxidants angcono kakhulu. Ngamanani amaningi, atholakale emifino ekhanyayo, izithelo nemifino, imibala yayo enamathele ku-carotenes kanye nama-pigments. Bona, kanye namavithamini C, A, E ne-selenium banomthwalo wokungathathi hlangothi kwama-radicals mahhala.

3. Vimbela futhi umise ukugaya

Okokuqala, kuyadingeka ukuba ungabandakanyi ekudleni okuningi ngokweqile ushukela (kufaka phakathi ehlanjululwe) nemikhiqizo okufihliwe ngabakhiqizi: iziphuzo ezithambile, amaswidi, okusanhlamvu kwasekuseni, iziphuzi, njll. Glikirovanie amisa ngokuphelele ama-anthocyanins aqukethe ama-blueberries , ama-blueberries, ama-bilberries abomvu. Nge-blue and violet, amajikijolo umbala ngokunembile anthocyanins, okuthuthukisa ukujikeleza kwegazi nokuvuselela amangqamuzana.

4. Ukulinganisa i-Methylation

Ukuhlanganisa nokusabalalisa amavithamini okuphumelela kakhulu yimikhiqizo emibili elula:

• Amaqanda. I-Vitamin B-12 ne-folic acid zilinganisa ngokuphelele i-methylation. Ososayensi baye bafakazela ukuthi i-cholesterol equkethe amaqanda, iletha umzimba izinzuzo ezingaphezu kokulimaza. I-Norm: i-yolk eyi-1 namaprotheni amabili ngosuku.
• Imbewu (i-sunflower, ithanga noma i-sesame). Okuqukethwe okuphanayo kwe-folic acid kule mbewu kwenza kube lula ukuwabiza ngokuthi abalawuli abakhulu be-methylation.

5. Qinisekisa ukuzivikela komzimba

UDkt. Moreno uveze imikhuba emihlanu enempilo eqinisa izakhiwo zomzimba:

• Ukugeza izandla (ngaphambi kokudla nangemva kwendlu yangasese).
• Ukudla okuphezulu kwebanga.
• Ukwenqaba ukubhema, utshwala nezidakamizwa.
• Ukusetshenziswa okunamandla nokulawulwa kwama-antibiotics.
• Ukuvuma isimo sengqondo esihle ekuphileni.