U ka khaotsa ho tsofala joang kajeno?

"Le ka mohla u ke ke ua tšoana le hona joale-motsotso ona, motsotsoana ona, motsotso ona." Bohlale boo bo bitsa ho nka bophelo e le ba bohlokoa, bocha 'me bo thabela motsotso "mona le joale". Ho bonolo ho bua haeba u le mashome a mabeli kapa mashome a mabeli a metso e mehlano. Ho bonahala eka bocha ke khopolo e otlolohileng, 'me mang kapa mang a ka tsofala, empa eseng' na. Empa nako e ntse e tsoela pele, 'me mona likhutlong tsa mahlo li-wrinkles-mahlaseli a se a behiloe, letlalo le omella, moriri o ba obebe' me 'mele oa khaotsa ho sebetsa ka ho nepahala ha oache ea Switzerland. Ke eng? Batho ba seng ba ntse ba tloaetse ho ba botsofali ba bile ba kene ntoeng e matla ea ho eketsa bacha. Empa na ho na le litsela tsa ho khaotsa ho tsofala?

Lintho tse tsofetseng tse senyang 'mele ka hare

Botsofali, joalokaha bo-rasaense ba re, ho ka lieha. Empa pele o kena ntoeng le e mong oa bahanyetsi ba maqiti le ba matla ka ho fetisisa, ke habohlokoa ho tseba "biography" ea hae. Mekhoa, matlotlo, tlhaho ea botsofali li 'nile tsa ithutoa ka nako e telele. Bohato ba ho sebetsa ha botsofali bo beha bophelo bo botle. Matla, ho hlaka kelellong, mohopolo, ts'ebetso ea litsamaiso tsohle le ho tsamaea ha 'mele ho itšetlehile ka mosebetsi o hlophisitsoeng hantle oa setho sohle, ho laola hore na ho ka khoneha ho khutlisa botsofali ka lebokose le lelelele.

Ngaka e tsebahalang ea Amerika, Mike Moreno, ho ithuta mekhoa ea botsofali, e hlahisitse lintlha tse hlano tsa bohlokoa tse amang mehato ea hae:

1. Ho ruruha. Ho ruruha 'mele o itšoara ka likotsi le likokoana-hloko. Mokhoa o mong oa ho ruruha o laoloa ke tsamaiso ea 'mele ea ho itšireletsa mafung. E thibela tšoaetso eo ka thuso ea li-leukocyte 'me e phekola tšenyo e bakoang ke li-hormone tse khahlanong le ho ruruha, ka mor'a moo sethala sa ho hlaphoheloa se tla. Empa ka linako tse ling ho ruruha ho tsoa taolong 'me pholiso meleng ea' mele ea lieha, e fetoha ntho e kotsi e sa foleng.
2. Oxidation. Ho hlalosa ts'ebetso ea khase, e bapisoa le ho ruruha ha tšepe. Tabeng ea 'mele, khase e ngata haholo e senya lisele tsa eona' me e baka liphetoho tse ke keng tsa qojoa ho tsona. Nakong ena, li-radicals tse ngata li lokolotsoe, tse bakang botsofali bo potlakileng haholo, empa le maloetse a kotsi joaloka oncology. Ho bokella radicals ho felisa tsohle tse tsejoang li-antioxidants.

3. Non-enzymatic glycosylation. Lentsoe le rarahaneng joalo le bolela mokhoa oa ho tlama liprotheine le limolek'hule, tseo 'mele o fanang ka tsona. Sesebelisoa sena se hlahisa litho, ho tlosa botlolo ba tsona, ho pshatla metabolism ea sele, ho qalisa mekhoa ea ho tsofala kapele le ho baka maloetse a tebileng a sa nkang bocha feela empa bophelo.
4. Methylation. Ena ke ts'ebetso ea bohlokoa ea likokoana-hloko ea ho khetholla le ho ajoa ha livithamine le likarolo tse ling. E amana ka ho toba le DNA. Ha mosebetsi oa hae o lumellane, metabolism e leka-lekaneng, e tlatsetsang ho emisa botsofali le nako e telele ea bophelo.
5. Ho itšireletsa mafung. Ka lilemo, tšireletso ea tšoaetso, ho sireletsa 'mele ho tsoa libaktheria tse kotsi le likokoana-hloko, ha li sebetse ka botlalo. Likokoana-hloko li lula li le kotsing ho likokoana-hloko tse limilione, tseo, har'a lintho tse ling, li hlasetsoeng ke bacha.

Ke joang kajeno ho khaotsang ho tsofala?

Mike Moreno o kholisehile hore haeba botsofali bo ke ke ba fetoha, joale bo tlameha ho emisoa, ho lebisa tlhokomelo liketsong tsa eona ho felisa kapa bonyane ho fokotsa kotsi e 'ngoe le e' ngoe ea kotsi. Lintho tsohle tsa botsofali li amana, 'me phello e ntle bonyane e mong oa bona o tla kenya liphetoho lintlheng tse ling tse' nè.

1. Thibela le ho emisa ts'ebetso ea ho ruruha

Tsela e tobileng ea ho fokotsa menyetla ea ho senya litšepe Michael Moreno o re o lahleheloa ke boima bo feteletseng. Boima bo feteletseng bo sebetsa e le sesosa sa ponahalo ea ho ruruha. Hammoho le li-kilogram tsa mali tse sa hlokahaleng, likhahla tse phahameng tsa protheine tse sebetsang hantle, tse khethollang ponahalo le mokhoa oa ho ruruha. O ka atleha ho tlosa mafura a mangata ka litsela tse peli:

• Lithuto tsa 'mele. Mabapi le melemo ea bona, esita le bakeng sa sebōpeho se phetseng hantle ho boleloa hore na ha ho na letho la ho lula ho lona. Dr. Moreno o eletsa ho nka mokhoa ona o rarahaneng o ke keng oa e-ba oa thuso feela, empa o monate hape. Tlas'a boikoetliso, o bolela mojaro leha e le ofe - ho tloha halofo ea hora ho ea ho metjeko e matla, lithuto tsa eona tse tlisoang tsamaisong ena.

• Lijo tse phahameng. Ho fokotsa kotsi ea ho ruruha meleng ea letsatsi le leng le le leng, mafura a nepahetseng a lokela ho kenyeletsoa: Omega-3 fatty acids (Oli ea meroho e eketsehileng ea meroho, tlhapi, folaxe, linate joalo-joalo.) Ntlha ea bobeli ke ho sebelisoa ha lik'habohaedreite tse nepahetseng. Litholoana, meroho, li-fiber tse phahameng li boetse li fokotsa boholo ba protheine ea C-reactive, e thibela kapa e emisa ts'ebetso ea ho ruruha. Lethathamong la lihlahisoa tse khahlanong le ho ruruha, Moreno o kenyelitse ho noa ka tekanyo ea lebese le joala boleng (ha ho na likarolo tse ling ka letsatsi).

2. Thibela 'me u khaotse ho e thibela

Ho etsa sena, ho hlokahala hore u ntlafatse lijo tsa hau le li-antioxidants tse tlamolla li-radicals mahala ebile ke tsona tse molemo ka ho fetisisa tsa antioxidants. Ka bongata, li fumanoa meroho e khanyang, litholoana le meroho, mebala eo e kopantsoeng le carotene le li-pigments. Ba, hammoho le livithamini C, A, E le selenium ba ikarabella bakeng sa ho tlosa li-radicals mahala.

3. Thibela 'me u khaotse ho bapala

Pele ho tsohle, ho hlokahala hore u qobe ho tsoa lijong tse ngata tse nang le tsoekere (ho kenyelletsa ho hloekisitsoeng) le lihlahisoa tseo li patiloeng ka tsona ke lihlahisoa tse nooang, lipompong, lijo-thollo tsa hoseng, likopi, joalo-joalo Glikirovanie e emisa ka ho phethahetseng anthocyanins tse nang le blueberries , blueberries, li-bilberries tse khubelu. Ka botala le violet, monokotšoai oa mmala hantle-holo anthocyanins, e leng ho ntlafatsa ho potoloha ha mali le ho tsosolosa liseleng.

4. Tekanyo ea Methylation

Ho hlahisa le ho aba li-vithamine tse atlehang ka ho fetisisa ke lihlahisoa tse peli tse bonolo:

• Mahe. Vithamine B-12 le folic acid e leka-lekana ka ho feletseng le methylation. Bo-rasaense ba pakile hore k'holeseterole e nang le mahe, e tlisa 'mele ho feta melemo. Norm: 1 yolk le liprotheine tse peli ka letsatsi.
• Peo (soneblomo, mokopu kapa sesame). Lintho tse fanang ka seatla se bulehileng tsa folic acid ka peo e etsa hore ho khonehe ho ba bitsa litsamaiso tse kholo tsa methylation.

5. Matlafatsa ho itšireletsa mafung

Dr. Moreno o ile a bua ka mekhoa e mehlano e phetseng hantle e matlafatsang litšobotsi tse sireletsang tsa 'mele:

• Ho hlatsoa matsoho (pele ho ja le ka mor'a ntloana).
• Lijo tse phahameng.
• Ho hana ho tsuba, joala le lithethefatsi.
• Tšebeliso e nepahetseng le e laoloang ea lithibela-mafu.
• Ho ipolela ka boikutlo bo nepahetseng bophelong.