Unokuyeka njani ukuguga namhlanje?

"Awusoze waba mncinane njengamanje - le ngcaciso imfutshane, kwesi sibini, lo mzuzwana." Olu bulumko lubiza ukuba luxabise ubomi, ulutsha kwaye lunandiphe ixesha "ngoku kunye" ngoku. Kulula ukuthetha ukuba uneminyaka engamashumi amabini okanye amabini anesihlanu. Kubonakala ukuba ulutsha luyinto elula, kwaye nabani na onokuguga, kodwa kungekhona mna. Kodwa ubudala buhamba ngokukhawuleza, kwaye apha ekhoneni lamehlo i-wrinkles-ray iya kuqala, ulusu luyanqumla, iinwele ziba nzima, kwaye umzimba uyayeka ukusebenza ngokuchaneka kwewashi yaseSwiss. Yintoni le? Ubudala bufunwa ngabo baqhelekile kwaye baye bangena kumzabalazo osebenzayo wokwandiswa kolutsha. Kodwa ngaba kukho iindlela zokuyeka ukuguga?

Izinto eziguga ezonakalisa umzimba ngaphakathi

Ukuguga, njengoko izazinzulu zithetha, zinokulibaziseka. Kodwa ngaphambi kokuba uhlanganyele empini kunye nomnye wezona zichasayo kunye ezinamandla, kufuneka ukuba wazi "i-biography" yakhe. Iipatheni, iipropati, uhlobo lokuguga sele lufundwe ixesha elide. Isantya seenkqubo zokuguga sinquma impilo. Amandla, ukucaca kwengqondo, imemori, ukusebenza kwazo zonke iistim kunye nokuhamba komzimba kuxhomekeke kumsebenzi odibeneyo wendalo yonke, ukulawula okokuba kunokwenzeka ukuyeka ukuguga kwibhokisi ende.

Udokotela owaziwayo waseMerika uMike Moreno, efunda iipatheni zokuguga, wakhupha izinto ezinhlanu ezibalulekileyo ezichaphazela iinkqubo zakhe:

1. Ukuvutha. Ukuvuvukala umzimba uphendule kwiingozi kunye nezifo. Naluphina inkqubo yokuvuvukala ilawulwa ngumzimba womzimba. Ixosha ukusuleleka ngoncedo lwama-leukocytes kwaye uphulukise umonakalo ngamahomoni ahlaselwayo, emva koko isigaba sokubuya siza. Kodwa ngamanye amaxesha ukuvuvukala kuphuma ekulawuleni kwaye ukuphulukiswa kwezicubu zomzimba kulibazisekile, ukujika kube yingozi engapheliyo.
2. Ukuxhomekeka. Ukucacisa iinkqubo ze-oxidation, kuthelekiswa nokugquma kwesinyithi. Kwimeko yomzimba, ininzi i-oxidation iyonakalisa iiseli zayo kwaye ibangela utshintsho olungenakuguquka kubo. Ngethuba le nkqubo, amaninzi ama-radicals akhululiwe, akhuphela ukuguga ngokukhawuleza, kodwa nezifo eziyingozi ezifana ne-oncology. Ukuhlanganiswa kwama-radicals kususa onke ama-antioxidants ayaziwa.

3. I-glycosylation engekho ye-enzymatic. Ixesha elinzima elinjalo libhekiselele kwinkqubo yokubopha iiprotheni kunye nama-molecule eshukela, apho umzimba unikeza ukutya. Le nkunkuma ivula izitho, ithatha u-elasticity, iphula i-cell metabolism, iqalise inkqubo yokuguga ngokukhawuleza kwaye ibangela izifo ezinzulu ezingathathi nje kuphela ulutsha kodwa ubomi.
4. Methylation. Le yindlela ebalulekileyo ye-biochemical of the uniformation and distribution of vitamins nezinye izinto. Idibene ngqo kwi-DNA. Xa umsebenzi wakhe ulungelelaniswa, imetabolism inokulinganisela, igalelo ekumisekeleni ukuguga nokunyusa ubomi.
5. Umzimba ophantsi. Ngokweminyaka, ukukhusela, ukukhusela umzimba kwiibhaktheriya ezinobungozi kunye neentsholongwane, uyeka ukusebenza ngokupheleleyo. Umzimba uhlala usengozini kwizigidi zamagciwane, apho, phakathi kwezinye izinto, ziba lixhoba lolutsha.

Njani namhlanje ukuyeka ukuguga?

UMike Moreno uyaqiniseka ukuba ukuba ukuguga kungenakuguqulwa, ngoko kufuneka kumiswe, kugxile kwizenzo zalo ekupheliseni okanye ubuncinane ukunciphisa ingozi nganye. Zonke iimeko zokuguga ziyahambelana, kwaye impembelelo enokubakho okungenani enye yazo iya kuquka utshintsho kwezinye izinto ezine.

1. Ukuthintela nokuyeka iinkqubo ezivuthayo

Indlela echanekileyo yokunciphisa umngcipheko weenkqubo ezivuthayo uMichael Moreno ubiza ukulahla ubunzima obunzima. Ubunzima obuninzi busebenza njengento yokuqala yokubonakalisa ukuvuvukala. Kanye kunye neekhilogram ezingadingekile zegazi, iqonga eliphezulu lamaqabunga eeprotheyini asebenzayo, enquma ukubonakala kunye nenkqubo yezicathulo. Ungakwazi ukususa ngokuphumelelayo i-fat subcutaneous ngezindlela ezimbini:

• Ukuzilolonga. Ngokumalunga neenzuzo zabo, nokuba yinto enempilo ishiwo kangakanani, ukuba akukho ndawo yokuhlala kuyo. UDkt. Moreno ucebisa ukuba aqokelele ubunzima bokuzivocavoca ezingayi kuba luncedo kuphela, kodwa luyonandipha. Ngaphantsi kokuzivocavoca, uthetha nayiphi na imithwalo - ukusuka kwisiqingatha seyure ukuya kwimidanso enamandla, izifundo eziza kule nkqubo.

• Ukutya okuphezulu. Ukunciphisa umngcipheko wokuvuvukala kwimenyu yemihla ngemihla, amafutha afanelekileyo afanele afakwe: i-Omega-3 fatty acids (i-oli eyongezelelweyo yembewu yemifuno, intlanzi, i-flax, iinqutyana njl.) Ingongoma yesibini kukusetyenziswa kwamagqabhedididi. Iintlobo, imifuno, izityalo eziphezulu ze-fiber nazo zinciphisa kakhulu izinga leprotheyini esebenzayo, ukukhusela okanye ukuyeka iinkqubo ezivuthayo. Kuluhlu lweemveliso ezichasayo, i-Moreno yayiquka ukungenisa ngokukhawuleza ubisi kunye nobuncitshi obuphezulu (akukho ziqephu zenye imini ngosuku).

2. Ukuthintela nokuyeka i-oxidation

Ukwenza oku, kufuneka ucebise ukutya kwakho kunye ne-antioxidants ebopha i-radicals kwaye i-antioxidants. Ngokubanzi, zifumaneka kwimifuno ekhanyayo, iziqhamo kunye nemifino, imibala edibeneyo ne-carotenes kunye nee-pigment. Bona, kunye namavithamini C, A, E kunye ne-selenium banomthwalo wokungathathi hlangothi kwama-radicals amahhala.

3. Ukuthintela nokuyeka ukuhamba

Okokuqala, kuyimfuneko ukukhuphela ngaphandle kokutya okuninzi okwexeshana (kuquka ukuhlanjululwa) kunye nemveliso ekufihliweyo ngabavelisi: iziphuzo ezithambileyo, iiskese, ukutya okusafuleni, iziputi, njl. Glikirovanie ukuyeka ngokupheleleyo i-anthocyanins equle kwiiblueberries , i-blueberries, iibherberries ebomvu. Ngombala ohlaza okwesibhakabhaka kunye ne-violet, i-berries umbala ngokuchanekileyo kwe-anthocyanins, ephucula ukujikeleza kwegazi kunye nokuvuselela iiseli.

4. Ukulinganiswa kweMethylation

Ukumisa nokusabalalisa iivithamini eziphambili zizinto ezimbini ezilula:

• Amaqanda. I-Vitamin B-12 kunye ne-folic acid ngokulinganisela ukulinganisa i-methylation. Iingcali zenzululwazi ziye zafakazela ukuba i-cholesterol equlethwe kwiiqanda, ivelisa umzimba kunenzuzo. I-Norm: 1 i-yolk kunye neeprotheyini ezimbini ngosuku.
• Imbewu (i-sunflower, ithanga okanye i-sesame). Umxholo ovulekile we-folic acid kwimbewu yenza ukuba bakwazi ukuwabiza ngokuba ngabalawuli abakhulu be-methylation.

5. Ukuqinisa ukhuseleko

UDkt. Moreno uchaza imikhwa emihlanu enempilo eyomeleza iipropati zokukhusela zomzimba:

• Ukuhlamba izandla (phambi kokutya kunye emva kwendlu yangasese).
• Ukutya okuphezulu.
• Ukwenqaba ukutshaya, utswala kunye neziyobisi.
• Ukusetyenziswa ngokuchanekileyo nokulawulwa kwee-antibiotics.
• Ukuvuma ngesimo sengqondo esifanelekileyo ebomini.