Nzira ipi yekurega kukwegura nhasi?

"Iwe hauzombovi muduku semanhasi - uyu miniti, wechipiri uyu, nguva ino." Uchenjeri uhwu hunoshevedza kukoshesa hupenyu, huduku uye kufara nguva "pano uye zvino". Zviri nyore kutaura kana uri makumi maviri kana makumi maviri nemashanu. Zvinoratidzika kuti jaya iri pfungwa yakadzika, uye ani zvake anogona kukwegura, asi kwete ini. Asi zera rinotora zvigaro zvaro, uye pano mumakona emeso maziso emvura yakatanga kuiswa, ganda rinomesa, bvudzi rinowedzera, uye muviri unorega kushanda nekururama kweSwitzerland clock. Chii ichi? Kukwegura kwakataurwa nevaya vakatojaira uye vakapinda muhondo yakaoma yekuwedzera kwevechidiki. Asi pane nzira dzekumisa kukwegura here?

Zvinhu zvakwegura zvinoparadza muviri kubva mukati

Kukwegura, sezvinotaura masayendisiti, zvinogona kunonoka. Asi usati wapinda muhondo nemumwe wevanonyengedzera uye vane simba vanopikisa, zvakakosha kuti uzive "biography" yake. Maitiro, nzvimbo, mararamiro ekukwegura ave akadzidza kwenguva refu. Nhanho dzekukwegura dzinoita hutano. Simba, kujekesa kwepfungwa, chiyeuchidzo, kushanda kwehurongwa hwose uye kufamba kwemuviri kunobva pane basa rakanyatsogadziriswa yehupenyu hwose, kutarisa izvo zvinokwanisika kudzorera kukwegura mubhokisi refu.

Chiremba wechiAmerica wokuAmerica Mike Moreno, achidzidza maitiro ekukwegura, akabudisa zvinhu zvishanu zvikuru zvinokanganisa maitiro ake:

1. Kuvhiringidza. Kuvhiringidza muviri kunopinda mukukuvadzwa uye zvirwere. Chero chipi nechipi chokuputira chinotungamirirwa nehurumende. Icho chinokonzera hutachiona huchibatsirwa neukoukocyte uye inoporesa kukanganisa nemahomoni anorwisa-kupisa, mushure mezvo danho rekudzoka rinouya. Asi dzimwe nguva kuputika kunobva kunze kwekutonga uye kuporesa mumatumbu emuviri kunonoka, kuchinja kuva mungozi isingagumi.
2. Oxidation. Kuti utsanangure hutachiona hwehutachiona, hunofananidzwa nekutsva kwesimbi. Muchiitiko chemuviri, huwandu hwehupusi hwakaparadza masero ayo uye hunokonzera kuchinja kusingachinji. Munguva iyi, vazhinji vanorasikirwa vakasununguka vanobudiswa, izvo zvinokonzera kwete kukurumidza kukurumidza, asiwo zvirwere zvinotyisa zvakadai seoncology. Kuunganidza radicals kunopedza zvose zvinonzi antioxidants.

3. Non-enzymatic glycosylation. Izwi rakanyanya rakaoma rinoreva kushandiswa kwekuvhara mapuroteni nemasukiruru, izvo muviri unopa zvokudya. Izvi zvinokurudzira nhengo, kubvisa kusununguka kwavo, kuputsa masero emasabolism, kutangisa zvirongwa zvekukwegura nokukurumidza nekukonzera zvirwere zvakakomba zvisingatori vechiduku chete asi hupenyu.
4. Methylation. Ichi chinhu chinokosha chehupenyu hwehupenyu hwekusimudzira nekuparadzirwa kwevhithamini nezvimwe zvinhu. Inonyatsobatanidzwa neDNA. Apo basa rake rakarongedzwa, kushandiswa kwemagetsi kunowedzera, zvichiita kuti kumiswa kwekukwegura nekuwedzerwa kwehupenyu.
5. Low immunity. Nezera, hutachiona, kuchengetedza muviri kubva kune mabhakitiriya anokuvadza uye mavhairusi, anogumira kushanda zvizere. Izvo zvipenyu zvinoramba zvichitambura kune mamiriyoni ezvirwere, izvo, pakati pezvimwe zvinhu, zvinotambudzwa vechidiki.

Mazuva ano sei kugumisa kukwegura?

Mike Moreno ane chokwadi chokuti kana kukwegura kusingadzokeri, saka inofanira kumira, kuisa pfungwa dzezviito zvayo pakubvisa kana kuti kuderedza kuderedza chiitiko chimwe nechimwe. Zvose zvinokonzera kukwegura zvakabatana, uye zvakakosha pane imwechete iyo ichabatanidza kuchinja mune zvimwe zvinhu zvina.

1. Kudzivirira uye kurega kuputira maitiro

Nzira yakananga yekuderedza dambudziko rekuvhiringidza michina Michael Moreno anodana kuregererwa kwekurema. Kuwedzera kuwedzera kunoshanda sechirwere chekuonekwa kwekuputika. Pamwe pamwe nemakirogiramu asina kufanira eropa, iyo yakakwirira yeC-reactive protein mashizha, iyo inotarisa kuonekwa uye nzira yekuputira maitiro. Iwe unogona kubudirira kubvisa mafuta anoiswa pasi nenzira mbiri:

• Physical exercises. Pamusoro pezvipo zvavo, kunyange kune mhuka yakagadzikana inonzi zvakadini, kuti hapana chikonzero chekugara pamusoro pacho. Dr. Moreno anorayira kutora izvo zvakaoma zvezviito zvisingabatsiri chete, asi zvinonakidza zvakare. Pasi pemitambo, anoreva chero mutoro - kubva pahafu yeawa kuenda kumatambo ane simba, zvidzidzo zvayo zvinounzwa kuhurongwa.

• Zvokudya zvepamusoro-grade. Kuti kuderedze ngozi yekuvhiringidza mumazuva ose, mafuta akanaka anofanira kuiswawo: Omega-3 fatty acids (Extra virgin yemafuta yemafuta, hove, firk, marimu, etc.) Nharo yechipiri ndiyo kushandiswa kwemakodhihydrates akanaka. Zvibereko, miriwo, high fiber grains inobatsirawo kuderedza chiyero cheC-reactive protein, kudzivirira kana kudzivisa kupisa kwemaitiro. Mutsamba yezvinhu zvinopesana nekuputika, Moreno aisanganisira kudya kwakakwana kwemukaka nehuwandu hwewaini (pasina zvimwe zvikamu pazuva).

2. Dzivirira uye rega kuvhara

Kuti uite izvi, iwe unoda kuwedzera kudya kwako ne antioxidants dzinosunga pasina radicals uye ndiyo yakanakisisa antioxidants. Muchizhinji kwazvo, inowanikwa mumiriwo yakajeka, michero uye miriwo, mavara ayo anowirirana ne carotenes uye mavara. Ivo, pamwe chete nemavitamini C, A, E uye selenium ndivo vane mhosva yekuregererwa kwemasimba ehurukuro.

3. Dzivisa uye urege glycery

Kutanga pane zvose, zvakakosha kusabvisa kubva pakudya zvinowedzera shuga (kusanganisira yakanatswa) uye michero inenge yakavanzwa nevarimi: zvinwiwa zvinotapira, sweets, zviyo zvekudya zviduku, chips, nezvimwe. Glikirovanie inonyatsomisa anthocyanins iri mu blueberries , blueberries, mabhiribheri matsvuku. Mubhuruu uye violet, mazvakabhuroti maruva zvakanyatsonaka anthocyanins, izvo zvinovandudza kupararira kweropa uye rejuvenate masero.

4. Balance Methylation

Kugadzirisa uye kuparadzira mavhithamini anonyanya kushandiswa zvinhu zviviri zviri nyore:

• Mazai. Vitamini B-12 uye folic acid zvakanyatsotarisa methylation. Masayendisiti akaratidza kuti cholesterol iri mune mazai, inounza mutumbi zvakanyanya kupfuura kukuvadza. Norm: 1 yolk uye mapuroteni maviri pazuva.
• Mbeu (sunflower, pumpkin kana sesame). Izvo zvipo zvinogadzirwa zve folic acid mumbeu zvinoita kuti zvikwanise kuvadana iwo makuru ekugadzirisa kwemashylation.

5. Simbisa utachiona

Dr Moreno anorondedzera tsika shanu dzakanaka dzinosimbisa dziviriro yemuviri:

• Kushamba maoko (usati wadya uye mushure mekunge mudzimba).
• Zvokudya zvepamusoro-grade.
• Kuramba kubva kusvuta, doro uye zvinodhaka.
• Kururamiswa uye kushandiswa kushandiswa kwemishonga inorwisa mabhakitiriya.
• Kureurura kwemaonero akanaka kuhupenyu.