5 Legit Nzira Dzinodzora Muviri Wako Kukwegura Maitiro

Zvemukati

• Tora nzira yakaenzana kumafuta
• Idya zvokudya zviduku kakawanda
• Itai maekisesaizi anenge mazuva ose
• Gara netsoka dzako
• Ita netension yako
• Ongororo ye

Zvinogona kunzwika sechinhu chinobuda musci-fi bhaisikopo, asi kunonoka kukwegura ikozvino chaitika, nekuda kwekufambira mberi kutsva musainzi uye nekutsvaga.

MaAmerican vari kugara vadiki kwenguva yakareba, vakawana ongororo ichangoburwa kubva kuUSC Leonard Davis Chikoro cheGerontology."Takayera zera rehupenyu hwevanhu kuburikidza nezviratidzo zvakasiyana zvehutano hwakanaka uye takaona kuti kumhanya kwekukwegura kwakadzikira mukati memakore makumi maviri apfuura," anotsanangura kudaro muongorori Eileen M. Crimmins, Ph.D. Vanhu havasi kungorarama kwenguva refu chete asiwo vari kunakidzwa nemakore akawanda esimba repfungwa nemuviri, anodaro.

Nepo genetics ichiita basa mukukurumidza kwatinoita kuchembera, tsvakiridzo nyowani inoratidza shanduko yehunhu inoitawo kukanganisa. "Pane zvakawanda zvatinogona kudzora kuburikidza nekudya, kurovedza muviri, uye mararamiro," anodaro S. Jay Olshansky, Ph.D., purofesa paYunivhesiti yeIllinois kuChicago School of Public Health uye mukuru wesainzi paLapetus Solutions. (Izvi zvese-nyeredzi retinol zvigadzirwa zvekuchengeta ganda hazvigone kukuvadza, kana.)

Pano, zvichibva pasainzi yazvino, ndizvo zvinhu zvishanu zvakangwara zvaunogona kuita kuti uwane mabhenefiti ane simba ekurwisa kuchembera.

Tora nzira yakaenzana kumafuta

Omega-3 fatty acids ine zvinobatsira pazviratidzo zviviri zvekukwegura kwehupenyu, inoshuma magazini yacho Ubongo, Maitiro, uye Kudzivirirwa. Kudya kwepamusoro kwakabatana kune zvese zviri zviviri kuderedzwa kwe15-muzana mukukuvadza oxidative kusagadzikana uye refu telomeres, mapuroteni caps anodzivirira machromosomes uye anowanzo kupfupisa patinenge takura. (Heino pfupiso izere pamusoro pematelomere uye maitiro avanoita kukwegura.)

Iwe unofanirwawo kutema omega-6 fatty acids, inowanikwa mumazambiringa, chibage, uye sesame mafuta. Muchidzidzo ichi, vanhu vaive nereshiyo yakaderera yeomega-6 fatty acids kune omega-3 fatty acids vaive neakareba (kana diki) telomeres uye yakaderera mazinga eiyo oxidative kusagadzikana. Omega-6s yakaratidzwa kuwedzera kuzvimba kunokuvadza maseru, nepo omega-3s ichideredza. Dambudziko nderekuti, chikafu chedu chinofarira omega-6s. Kuti ugadzirise izvozvo, vavarira kuwana anokwana magiramu 1.25 eomega-3s pazuva (iyo uwandu hunenge maounzi matatu esalmon), uye kudzikisira madyiro ako emafuta emiriwo akakwira-omega-6. (Verenga Gwaro reKuwana Yakakwana Omega-3 Fatty Acids.)

Idya zvokudya zviduku kakawanda

"Iyi inzira yekudzora yako insulin mazinga - chimwe chezvinhu zvingangomiririra mwero wekukwegura," Olshansky anodaro. "Kana iwe uchidya, muviri wako unoburitsa insulin, mahormone anoita kuti tsandanyama dzako nechiropa zvitore shuga kubva muropa rako. Insulini yakawandisa nekufamba kwenguva inogona kukuvadza mitochondria-dzimba diki dzemagetsi mumasero edu dzinopisa muviri-uyezve dzinotungamira kuunganidzwa kwemapuroteni akakuvadzwa," anodaro Nathan LeBrasseur, Ph.D., mumwe purofesa muDhipatimendi rePhysiology neBiomedical Engineering paMayo Clinic. "Izvi zvinogona kukonzera kukura kwechirwere."

Kudzivirira spikes hombe mu insulin kunogona kubatsira kuderedza kukuvadzwa kwesero. Olshansky anokurudzira kuva nekudya kudiki katanhatu pazuva. "Uye rega kudya mushure mekudya kwemanheru nekuti metabolism inononoka usati warara," anodaro. Kana funga kudya zvako zvese zvekudya uye zvinwiwa mukati mehusere- kusvika gumi-awa hwindo renguva zuva rega rega, nzira inozivikanwa seyakaganhurirwa kudya (kana kutsanya kwekumira). Kutsvagurudza kwekutanga kunoratidza kuti nzira iyi inogona kunge iine insulin-inosimudzira uye yekurapa mabhenefiti, LeBrasseur anodaro.

Itai maekisesaizi anenge mazuva ose

"Kuita maekisesaizi ndicho chinhu chepedyo kwazvo chatinacho kutsime rehudiki kusvika ikozvino," Olshansky anodaro. Vanhu vaiita cardio kwemaminetsi makumi matatu mazuva mashanu pasvondo vaive nezera rekubereka iro raive ridiki makore mapfumbamwe pane avo vaive vakangogara, magazini. Mishonga Inodzivirira inoshuma. Kushanda kunze kunodzora kuzvimba uye kushushikana kweiyo oxidative, zvinhu zviviri zvinoita zera maseru uye kupfupisa maomereomere.

Imwe tsvakiridzo yakaratidza kuti kuita maviri esimba-kudzidzisa maekisesaizi pasvondo kunobatsira zvakare. "Maekisesaizi anovaka mhasuru uye anoita kuti muviri nepfungwa zvishande zvakanyanya zvakakwana," Olshansky anodaro. Simba uye kutsungirira kudzidziswa zvakare inovandudza muviri wako insulin mhinduro, LeBrasseur anodaro. Tsandanyama dzinochengeta chikamu che80 muzana cheshuga yaunodya nekudya,” anotsanangura kudaro. "Kana iwe uchirovedza, unoita kuti tsandanyama dzako dzibudirire pakubata shuga kubva muropa rako, saka muviri wako unoda insulin shoma." Chinangwa chako: Maminitsi makumi matatu kana kupfuura ekuenzanisira kune yakanyanya cardio uye yekudzivirira kurovedza muviri mazuva mazhinji evhiki. (Zvimwe pane izvo: Iyo Yakanakisa Workout yeAnti-Kukwegura.)

Gara netsoka dzako

Nepo maekisesaizi ane simba guru pakuchembera, kuwanda kwaunofamba mukati mezuva rose kwakakosha zvakare. Muongororo yakaitwa munguva pfupi yapfuura, vatsvakurudzi veMaastricht University kuNetherlands vakakumbira mapoka akasiyana-siyana evanhu kuti agare kwemaawa 14 pazuva, kugara kwemaawa 13 uye kurovedza muviri kweawa imwe chete, uye kugara kwemaawa masere kusvika mapfumbamwe pazuva uye kumira kana kufamba kwemaawa manomwe. kusvika maawa masere. Mushure memazuva mana, kunyatso gara wakawedzera insulin kushora uye cholesterol mazinga uye zvakakanganisa masero endothelial, ayo anozadza tsinga dzeropa. Kana vanhu vachirovedza muviri, vaive nemaseru endothelial ane hutano, asi insulin yavo kuramba uye cholesterol zvakaramba zvichisimuka. Apo vanhu ivavo pavakamira uye vachifamba zvakanyanya, zvakadaro, ivo vakanzvenga insulin kuramba uye cholesterol kuwedzera asi kwete endothelial kukuvara.

Meseji: Zvese kurovedza muviri uye kufamba zuva rese zvakakosha kuti uve nehutano hwakanaka, anodaro munyori anotungamira Bernard Duvivier, MD, Ph.D. Kana iwe uine basa rekugara, edza kutsiva maawa maviri pazuva ekugara nguva nekumira nekufamba, anodaro. Tsvaga chimwe chinhu chinokushandira iwe, kungave kuri kushanda padhesiki rakamira, kusimuka netsoka dzako paunotora runhare, uchifamba rwendo rurefu masikati kana musanganiswa weizvi.

Ita netension yako

"Kuwedzera kwehupenyu hwepamoyo kunowedzera kukwegura kweepigenetic, fungidziro yehuwandu hwekukwegura kwehupenyu," anodaro Perla Kaliman, Ph.D., purofesa kuUniversitat Oberta de Catalunya kuSpain. Kufungisisa ndiyo imwe nzira yekuzvidzivirira kubva pakushushikana. (Kana kuti, rambana neukama hwako hune muchetura. Pamusoro pazvo, mumwe wevakadzi vekare akamboti hukama hwake hwega hwehupenyu hwake hurefu.)

"Kutsvagurudza kwedu kunoratidza kuti epigenetic wachi inomhanya zvishoma nezvishoma mukufungisisa kwenguva refu kupfuura kune avo vasingafungisise," anotsanangura. Mukudzidza, vanhu vakafungisisa zuva nezuva kweanopfuura makore matatu ndivo vakabatsirikana.

Kana izvozvo zvichiita sezvinotyisa, tanga zvishoma. Edza iyo Insight Timer app. Iyo inoteedzera yako yekufungisisa mitsara uye zviitiko zvakakosha kukupa iwe kukurudzira kuti urambe uchienda. (Kana edza chero eaya maapplication ekufungisisa evatangi.)

Ongororo ye