Autophagy wani tsari ne na halitta a cikin ƙwayoyin mu wanda ke aiki a matsayin mai tsaro don kare lafiyarmu ta hanyar lalata tsofaffi, lalata abubuwan salula da sake yin amfani da su zuwa makamashi. Wannan tsarin tsaftace kai yana taka muhimmiyar rawa wajen kiyaye lafiya mai kyau, hana cututtuka da tsawaita rayuwa. Abin farin ciki, akwai hanyoyi da yawa da za mu iya haɓakawa da ƙarfafa autophagy don haka ƙwayoyin mu su iya aiki da kyau.
Kalmar autophagy, wanda aka samo daga kalmomin Helenanci "auto" ma'ana "kai" da "phagy" ma'ana ci, yana nufin ainihin tsarin salula wanda ke ba da damar kwayoyin halitta su lalata da sake yin amfani da nasu kayan. Ana iya la'akari da tsarin tsaftace kai wanda ke taka muhimmiyar rawa wajen kiyaye lafiyar salula da homeostasis.
A cikin jikinmu, miliyoyin sel suna ci gaba da fuskantar autophagy don cire sunadaran da suka lalace ko batattu, gabobin da ba su da aiki da sauran tarkacen salula. Wannan tsari yana taimakawa hana tara abubuwa masu guba kuma yana ba da damar sake yin amfani da macromolecules, tabbatar da ingantaccen aiki na tantanin halitta.
tsarin aiki
Ciwon kaiyana aiki ta jerin matakai masu sarƙaƙƙiya da ƙayyadaddun tsari. Tsarin yana farawa ne tare da samuwar sifofi biyu na membrane da ake kira autophagosomes, waɗanda ke mamaye abubuwan da ke cikin sel. Sai kuma autophagosome din ya hade da lysosome, wata kwayar halitta ta musamman mai dauke da sinadarai iri-iri, wanda ke haifar da lalacewar abinda ke cikinsa.
Akwai manyan nau'ikan autophagy guda uku: macroautophagy, microautophagy, da autophagy mai tsaka-tsaki na chaperone. Macroautophagy ya ƙunshi babban lalata sassan salula, yayin da microautophagy ya ƙunshi ruɓar kayan cytoplasmic kai tsaye ta lysosomes. A gefe guda, autophagy mai tsaka-tsaki na chaperone yana zaɓar sunadaran don lalata.
Sandawa da Sigina
Ana sarrafa autophagy tam ta hanyoyi masu yawa na sigina don mayar da martani ga matsalolin salon salula daban-daban, kamar rashi na gina jiki, damuwa na iskar oxygen, kamuwa da cuta da tarin furotin. Ɗaya daga cikin manyan masu kula da autophagy shine manufar mammalian na rapamycin (mTOR), furotin kinase wanda ke hana autophagy lokacin da abubuwan gina jiki suna da yawa. Koyaya, a ƙarƙashin yanayin iyakancewar abinci, an hana siginar mTOR, yana haifar da kunna autophagy.
1. Azumin lokaci-lokaci:
Ta hanyar iyakance taga ciyarwa, azumi na tsaka-tsaki yana sanya jiki a cikin yanayin azumi mai tsawo, yana haifar da sel suyi amfani da kuzarin da aka adana kuma su fara autophagy.
2. Motsa jiki:
Ayyukan jiki na yau da kullun ba wai kawai yana kiyaye jikinmu lafiya ba, har ma yana aiki azaman mai haifar da autophagy mai ƙarfi. Shiga cikin motsa jiki na motsa jiki da juriya yana haifar da autophagy, inganta tsaftacewa da sabuntawa a matakin salula.
3. Ƙuntatawa na kalori:
Bugu da ƙari ga azumi na tsaka-tsaki, ƙuntatawar caloric (CR) wata hanya ce da aka tabbatar don haɓaka autophagy. Ta hanyar rage yawan adadin kuzarin ku, CR yana tilasta sel ɗin ku don adana makamashi da fara autophagy don kula da ayyuka masu mahimmanci.
4. Abincin Ketogenic:
Ayyukan autophagic yana haɓaka ta hanyar haifar da ketosis ta hanyar ƙuntataccen ƙwayar carbohydrate da ƙara yawan mai.
5. Abincin da ke da wadataccen sinadarin phytochemicals:
Wasu mahadi na tsire-tsire, musamman waɗanda aka samo a cikin 'ya'yan itatuwa masu launi, kayan lambu da kayan yaji, suna da kaddarorin da ke haifar da autophagy.
6. Dauki takamaiman kari:
Ana iya haifar da autophagy ta hanyar ƙara kayan abinci na autophagy zuwa abinci don inganta lafiya.
1. Koren shayi
Mai arziki a cikin mahadi na antioxidant kamar catechins, koren shayi ya daɗe da saninsa don amfanin lafiyar sa. Baya ga yuwuwar sa don haɓaka metabolism da tallafawa asarar nauyi, an kuma nuna koren shayi don kunna autophagy. Polyphenols da aka samo a cikin koren shayi suna ƙarfafa maganganun kwayoyin halitta da ke cikin autophagy, wanda ke taimakawa wajen kula da ma'auni na salula da aiki.
2. Turmeric
Curcumin, fili mai aiki a cikin turmeric tare da launin rawaya mai haske, yana da kaddarorin anti-mai kumburi da kaddarorin antioxidant. Nazarin da suka fito sun nuna cewa curcumin kuma na iya haifar da autophagy ta hanyar kunna wasu hanyoyin ƙwayoyin cuta. Haɗa turmeric a cikin abincin ku, ta hanyar dafa abinci ko a matsayin kari, na iya taimakawa yin amfani da yuwuwar autophagy don inganta lafiya.
3. Berberi
Wani binciken da ke kimanta berberine ya gano cewa wannan fili yana iya samun ikon haifar da autophagy. Ana samun Berberine a cikin berries, turmeric bishiyar, da wasu ganye.
4. Berries
Berries kamar blueberries, strawberries, da raspberries ba kawai dadi ba ne, amma cike da kayan haɓaka lafiya. Wadannan 'ya'yan itatuwa masu mahimmanci suna da wadata a cikin polyphenols, mahadi da aka sani don haɓaka autophagy. Ta hanyar cinye berries iri-iri na sabo ko daskararre, za ku iya tabbatar da ci gaba da samar da waɗannan mahaɗan tsire-tsire masu fa'ida waɗanda ke goyan bayan ingantaccen tsari na autophagy.
5. Kayan lambu na cruciferous
Kayan lambu na cruciferous, ciki har da broccoli, farin kabeji, Kale da Brussels sprouts, sun ƙunshi nau'i mai ban sha'awa na mahadi masu inganta lafiya, irin su sulforaphane da indole-3-carbinol. An nuna waɗannan mahadi don kunna autophagy da kuma hana lalacewar salula lalacewa ta hanyar oxidative danniya. Haɗin abinci na kayan lambu iri-iri ba wai kawai yana samar da mahimman abubuwan gina jiki ba har ma yana haɓaka shigar da autophagy.
1. Curcumin
Curcumin, kayan aiki mai aiki a cikin turmeric, an dade ana daraja shi don maganin kumburi da kaddarorin antioxidant. Nazarin kwanan nan sun kuma nuna cewa curcumin na iya haifar da autophagy, wanda ke inganta lafiyar salula. Curcumin yana kunna takamaiman kwayoyin halitta da hanyoyin sigina da ke cikin ka'idojin autophagy. Ƙarfinsa don haɓaka autophagy na iya amfana da cututtuka daban-daban da ke da alaƙa da damuwa na oxidative da rashin aikin salula.
2. Berberi
Berberine wani fili ne na halitta da ake samu a cikin nau'ikan tsire-tsire, ciki har da barberry da goldenseal. An yi nazari da yawa akan wannan ƙaƙƙarfan ƙaƙƙarfan ƙayyadaddun kayan masarufi don tasirinsa na warkewa akan yanayi iri-iri, gami da rikice-rikice na rayuwa. An kuma gano Berberine don haifar da autophagy ta hanyar canza maganganun kwayoyin halitta masu alaka da autophagy. Ta hanyar haɓakawa tare da berberine, zaku iya haɓaka haɓakar autophagy da haɓaka lafiyar salula, musamman idan yazo da lafiyar rayuwa.
3. Spermidine
Spermidine (spermidine) karamin abu ne na kwayoyin halitta wanda ke samuwa a cikin sel. Bincike ya gano cewa akwai dangantaka ta kud-da-kud tsakanin maniyyi da kuma autophagy. Spermidine na iya kunna hanyar autophagy kuma yana haɓaka autophagy. Nazarin ya nuna cewa spermidine na iya ƙara yawan maganganun kwayoyin halitta da ke da alaka da autophagy da inganta autophagy ta hanyar daidaita matakan sunadarai masu alaka da autophagy. Bugu da ƙari, spermidine zai iya kunna autophagy ta hanyar hana hanyar siginar mTOR.
Disclaimer: Wannan labarin don dalilai ne na bayanai kawai kuma bai kamata a yi la'akari da shawarar likita ba. Koyaushe tuntuɓi ƙwararrun kiwon lafiya kafin amfani da kowane kari ko canza tsarin kula da lafiyar ku.
Lokacin aikawa: Satumba-01-2023
