Iindlela ezi-5 zeLigit zokuCothisa iNkqubo yokuGuga komzimba wakho

Umxholo

• Thatha indlela elungeleleneyo kumanqatha
• Yitya ukutya okuncinci rhoqo
• Zilolonge phantse yonke imihla
• Hlala ngeenyawo zakho
• Jongana noxinzelelo lwakho
• Uphengululo lwe

Ingavakala ngathi yinto ephuma kwi-movie ye-sci-fi, kodwa ukulibaziseka kokuguga ngoku kuyinyani, enkosi kwinkqubela phambili entsha kwisayensi nakuphando.

Abantu baseMelika bahlala ixesha elide, bafumene isifundo esivela kwi-USC Leonard Davis School of Gerontology."Silinganise ubudala babantu ngokweempawu ezahlukeneyo zempilo elungileyo kwaye safumanisa ukuba isantya sokuguga siyehla kule minyaka ingama-20 idlulileyo," ucacisa umphandi u-Eileen M. Crimmins, Ph.D. Abantu abaphili nje ixesha elide kodwa bakonwabela iminyaka engakumbi yomzimba kunye namandla omzimba, utshilo.

Ngelixa i-genetics idlala indima kwindlela esikhula ngayo ngokukhawuleza, uphando olutsha lubonisa ukuba utshintsho lokuziphatha nalo lunempembelelo. "Kuninzi esinokulawula ngokutya, ukwenza umthambo, kunye nendlela yokuphila," utshilo uS. (Ezi mveliso zenkathalo yolusu lweenkwenkwezi zonke azinakulimaza, nokuba.)

Apha, ngokusekwe kwisayensi yamva nje, zizinto ezintlanu ezikrelekrele onokuthi uzenze ukuze ufumane ezona zibonelelo zinamandla zokulwa nokuguga.

Thatha indlela elungeleleneyo kumanqatha

Iphepha le-Omega-3 fatty acids lineziphumo eziluncedo kumanqaku amabini okwaluphala Ubuchopho, iNdlela yokuZiphatha, kunye nokuKhuselwa komzimba. Ukufakwa okuphezulu kunxulunyaniswe nokwehliswa kwepesenti ye-15 kokubini koxinzelelo lwe-oxidative kunye nee-telomeres ezinde, iiprotein ezikhusela ii-chromosomes kwaye zihlala zifutshane njengoko sikhula. (Nantsi ingcaciso epheleleyo malunga nee-telomere kunye nendlela abachaphazela ngayo ukwaluphala.)

Kuya kufuneka unqumle kwi-omega-6 fatty acids, efumaneka kwi-grapeseed, corn, kunye neesame oyile. Kwisifundo, abantu ababenomlinganiselo ophantsi we-omega-6 fatty acids ukuya kwi-omega-3 fatty acids babeneyona telomeres inde (okanye incinci) kunye namanqanaba asezantsi oxinzelelo lwe-oxidative. I-Omega-6s ibonakalisiwe ikonyusa ukudumba okwenzakalisa iiseli, ngelixa i-omega-3s iyanciphisa. Ingxaki kukuba, ukutya kwethu kuthande ukuthanda i-omega-6s. Ukuyilungisa loo nto, jolise ekufumaneni ubuncinci i-1.25 grams ye-omega-3s ngosuku (isixa esimalunga nee-ounces ezintathu zesalmon), kwaye unciphise ukutya kwakho kwe-omega-oyile yemifuno ephezulu ye-omega-6. (Funda iSikhokelo sokuFumana i-Omega-3 Fatty Acids eyaneleyo.)

Yitya ukutya okuncinci rhoqo

"Le yindlela yokulawula amanqanaba akho e-insulin-enye yezinto ezinokumisela izinga lokuguga," utshilo u-Olshansky. "Xa usitya, umzimba wakho uvelisa i-insulin, ihomoni ebangela ukuba izihlunu zakho kunye nesibindi zifunxe i-glucose egazini lakho. I-insulin eninzi kakhulu ekuhambeni kwexesha inokulimaza i-mitochondria-incinci yamandla kwiiseli zethu ezenza umzimba-kwaye zikhokelela ekubeni Ukuqokelelwa kweeproteni ezonakeleyo, utshilo uNathan LeBrasseur, Ph.D., unjingalwazi onxulumene naye kwiSebe lePhysology kunye neByomedical Engineering eMayo Clinic. "Oku kunokubangela ukukhula kwezifo."

Ukuthintela ii-spikes ezinkulu kwi-insulin kunokuncedisa ukunciphisa ingozi yeselula. U-Olshansky ucebisa ukuba atye kathathu ngosuku. "Uyeke ukutya emva kwesidlo sangokuhlwa kuba imetabolism iyacotha ngaphambi nje kokuba ulale," utshilo. Okanye cinga ngokutya zonke izidlo zakho kunye ne-snacks ngaphakathi kweeyure ezisibhozo ukuya kwiiyure ze-10 zexesha lexesha ngosuku ngalunye, indlela eyaziwa ngokuba yi-time-linecond feed (okanye ukuzila ukutya okuphakathi). Uphando lwakwangoko lucebisa ukuba le ndlela inokuba ne-insulin-sensitizing and anti-aging benefits, utshilo uLeBrasseur.

Zilolonge phantse yonke imihla

Ukuzivocavoca yeyona nto ikufutshane esinayo emthonjeni wolutsha ukuza kuthi ga ngoku, utshilo u-Olshansky. Abantu abenza i-cardio imizuzu engama-30 iintsuku ezintlanu ngeveki babeneminyaka yobudala bebhayoloji eyayiphantse ibe yiminyaka elithoba kunabo babehleli phantsi, ijenali. Amayeza othintelo iingxelo. Ukusebenza kunciphisa ukudumba kunye noxinzelelo lwe-oxidative, izinto ezimbini ezenza iiseli zobudala kunye nokunciphisa ii-telomeres.

Olunye uphando lubonakalisile ukuba ukwenza uqeqesho lokuqina amandla ngeveki nako kuyanceda. Ukuzivocavoca kwakha izihlunu kwaye kwenza umzimba kunye nengqondo zisebenze ngokufanelekileyo ngokubanzi, utshilo u-Olshansky. Amandla kunye noqeqesho lokunyamezela kuphucula impendulo yomzimba we-insulin, utshilo uLeBrasseur. "Imisipha igcina malunga neepesenti ezingama-80 zeswekile oyityayo ngokutya," ucacisa. "Xa uqeqesha, wenza izihlunu zakho zisebenze ngakumbi ekufunxeni iswekile egazini lakho, ngoko umzimba wakho ufuna i-insulin encinci." Injongo yakho: Imizuzu engamashumi amathathu okanye ngaphezulu kokumodareyitha ukuya kwi-cardio enamandla kunye nokuxhathisa umthambo uninzi lweentsuku zeveki. (Ngakumbi kuloo nto: Owona msebenzi ulungileyo wokulwa nokuguga.)

Hlala ngeenyawo zakho

Ngelixa umthambo unefuthe elikhulu ekwaluphaleni, ukuba uhamba kangakanani kulo lonke usuku kubalulekile. Kuhlolisiso lwakutshanje, abaphandi beYunivesithi yaseMaastricht eNetherlands bacele amaqela ahlukeneyo abantu ukuba bahlale iiyure ezili-14 ngosuku, bahlale iiyure ezili-13 benze umthambo kangangeyure enye, baze bahlale iiyure ezisibhozo ukuya kwezisithoba ngosuku baze beme okanye bahambe ngeenyawo kangangeyure ezisixhenxe. ukuya kwiiyure ezisibhozo. Emva kweentsuku ezine, ukuhlala phantsi ngokupheleleyo kukonyusa ukunganyangeki kwi-insulin kunye namanqanaba e-cholesterol kunye nokonakalisa iiseli ze-endothelial, ezibeka imithambo yegazi. Xa abantu bezilolonga, babeneeseli ze-endothelial ezisempilweni, kodwa ukunganyangeki kwabo nge-insulin kunye ne-cholesterol isanyukile. Xa abo bantu bema kwaye behamba ngaphezulu, nangona kunjalo, bathintela ukunganyangeki kwe-insulin kunye nokonyuka kwe-cholesterol kodwa hayi umonakalo wokugqibela.

Umyalezo: Zombini ukuzilolonga kunye nokuhamba imini yonke ziyimfuneko kwimpilo efanelekileyo, utshilo umbhali okhokelayo uBernard Duvivier, MD, Ph.D. Ukuba unomsebenzi wokuhlala phantsi, zama ukubuyisela iiyure ezimbini ngosuku lokuhlala kunye nokuma nokuhamba, utshilo. Fumana into ekusebenzelayo, nokuba isebenza edesikeni emileyo, uhamba ngeenyawo xa utsalela umnxeba umnxeba, uhamba uhambo olude ngesidlo sasemini okanye udibaniso lwezi.

Jongana noxinzelelo lwakho

Uxinzelelo olwenzeka kubomi bonke lukhawulezisa ukuguga kwe-epigenetic, ingqikelelo yenqanaba lokuguga kwezinto eziphilayo, utshilo uPerla Kaliman, Ph.D., unjingalwazi kwiUniversitat Oberta de Catalunya eSpain. Ukucamngca yenye yeendlela zokuzikhusela kuxinzelelo. (Okanye, hlukana nobudlelwane bakho obuyityhefu. Ngapha koko, omnye wabasetyhini abadala owakha wafaka ikhredithi ubume bakhe bobudlelwane obubodwa kubomi bakhe obude.)

Uphando lwethu lubonisa ukuba iwotshi ye-epigenetic ihamba kancinci kwizicamngce zexesha elide kunalezo ezingacamngciyo, uyachaza. Kwisifundo, abantu abacamngca yonke imihla kangangeminyaka emithathu ubuncinci ngabo bebexhamla.

Ukuba oko kuvakala kunzima, qala kancinci. Zama i-Insight Timer app. Ilandela umkhondo wakho wokucamngca kunye namanqwanqwa aphezulu ukuze ikunike inkuthazo yokuqhubeka. (Okanye zama naziphi na ezi zixhobo zokucamngca zabaqalayo.)

Uphengululo lwe