Kurara kusingaperi uye kumuka mangwanani-ngwanani, dzungu risingatsananguriki uye kuneta, mapundu anogara aripo, uye matambudziko ekugaya chikafu anochinja-chinja… zviratidzo izvi zvinogona kunge zvine chekuita nekuzvimba kwenguva refu. Kuzvimba kwenguva refu kunozivikanwa se "muurayi akanyarara," kunogara mumuviri kwenguva yakareba, kuchibvisa nyama nenhengo zvinyararire. Chinotyisa zvikuru, chinogona kushanda se "chinokonzeresa" kudzoka kwekenza.
01. Kuzvimba Kusingaperi
"Chinhu chinobatsira" kudzoka kwekenza
Ongororo itsva yakaburitswa muProceedings of the National Academy of Sciences nezvikwata zvekutsvagisa kubva kuChinese Academy of Sciences neMassachusetts Institute of Technology inosimbisa kuti kuzvimba kusingaperi kunogona kumutsa masero ekenza ari kure, zvichizokonzera kupararira kwekenza uye kudzoka kwayo.
Vaongorori, kuburikidza nekuyedza pambeva, vakawana kuti mamwe masero ekenza yemazamu anopararira kumapapu anopinda mu "mamiriro ekurara," asingaparadzanisi kana kugadzira bundu. Zvisinei, kana kuzvimba kukakonzerwa mumapapu, masero aya ekenza "akarara" anomuka zvinobudirira, achiwanazve kugona kwawo kuparadzanisa, kuwedzera, uye kugadzira bundu rinopararira.
02. Kuzvimba kwenguva refu
Ndiyo honzeri huru yezvirwere zvese.
Mumamiriro ezvinhu akajairwa, kuzvimba inzira yekudzivirira muviri kubva mukukuvadzwa nekutapukirwa. Zvisinei, kana zvinhu zvakaita sekushushikana kwenguva refu uye kushaya hope zvikadzivirira dziviriro iyi kuti isaderere nenguva, zvinotungamira kuzvimba kwenguva refu kunokonzerwa nesystem yekudzivirira muviri inoshanda zvakanyanya. Kukurudzirwa uku kwekuzvimba kunoramba kuripo kunogadzira kutenderera kwakashata kwekukuvara nekugadzirisa munyama dzemuviri, zvichizopedzisira zvaita kuti nhengo dzemuviri dzisashande zvakanaka uye zvichipa nzvimbo yakaorera yekukura nekupararira kwemasero ekenza.
Uyezve, kuzvimba kwenguva refu kunobatanidzwa zvakanyanya nekukura kwezvirwere zvakasiyana-siyana: muhurongwa hwemwoyo, kuzvimba kwenguva refu kunogona kukuvadza endothelium yeropa, kukurumidzisa atherosclerosis, uye kuwedzera njodzi yeBP, chirwere chemwoyo, uye myocardial infarction; muhurongwa hwemetabolism, zvinhu zvinokanganisa kuzvimba zvinogona kukanganisa insulin, zvichikonzera chirwere cheshuga cherudzi rwechipiri; uye kunyangwe zvirwere zvakaita seAlzheimer's disease nerheumatoid arthritis zvakasimbiswa kuti zvine chekuita nekuzvimba kwenguva refu.
03. Mabhenefiti maviri mune imwe chete, yakazara uye yakakwana
Kuvaka dziviriro yakakwana yekudzivirira kuzvimba kwemuviri wese
Saka, kuvandudza kuzvimba kwenguva refu inzira huru yekudzivirira hutano. Kuwedzera pakudzivirira kwekutanga kuburikidza nemararamiro ane hutano, kurapwa nechiedza chitsvuku, nenzira yaro yakasiyana yekushanda uye hunhu hwakachengeteka, husingapindi, kwave kuchishandiswa zvakanyanya mukurapa zvirwere zvakasiyana-siyana zvinorwadza, zvakaita sekukuvara kwenyama yakapfava, arthritis, uye maronda eganda, uye kwakawana mhedzisiro yakakosha yekurapa.
Chidzidzo chakaburitswa mu *Chinese Journal of Pain Medicine* chakasimbisa kuti kupiswa kwechiedza chitsvuku kunogona kuderedza zvakanyanya huwandu hweinflammatory factor IL-1β uye marwadzo anokonzera PGE2 panzvimbo yekukuvara, zvichiratidza zvakajeka mhedzisiro yayo miviri yekudzivirira kuzvimba uye marwadzo uye kugona kwayo kuderedza zvinobudirira zviratidzo zvekuzvimba zvakaita sekutsvuka, kuzvimba, kurwadziwa, uye kupisa.
Zvidzidzo zvekiriniki muzvikamu zvakasiyana-siyana zvakaratidza kuti chiedza chitsvuku, mushure mekunyudzwa zvakanaka ne mitochondria, chinogona kuwedzera kugadzirwa kweATP, zvichipa simba rekugadzirisa. Kupinda kwaro kwakasimba kunokurudzirawo kupararira kweropa mumasero akadzika, kuwedzera okisijeni uye kubatsira kubvisa zvigadzirwa zve metabolic zvinokuvadza, nokudaro zvichikurumidzisa kugadziriswa kwemhinduro dzekuzvimba. Uyezve, chiedza chitsvuku chinogona kukurudzira fibroblasts, zvichikonzera kuwanda kwe collagen fiber uye kukurudzira kupora kwemaronda nemaronda.
Kapisiyuta yeMerican phototherapy, yakavakirwa pakurapa nechiedza chitsvuku, inopfuura nepakati pemiganhu yechinyakare nemabhenefiti ayo makuru e "kufukidzwa kwakazara uye kurapwa kwakazara," zvichigadzira mhedzisiro yemifananidzo mumuviri wese. Mhedzisiro iyi inopinda mukati me mitochondria, ichivandudza kushanda kwekuzvigadzirisa uye kugadzirisa kuwanikwa kweokisijeni. Izvi, zvinozovandudza zvishoma nezvishoma matambudziko ekuzvimba kubva muzvikamu zvakasiyana, kusanganisira kusimudzira simba, kubvisa marara, uye kudzora masaini. Uyezve, inobatanidza masosi akawanda echiedza kubatsira mashandiro emuviri kudzokera kumamiriro ekuenzanisa uye simba rose.
Mabhenefiti maviri: Inofukidza muviri wese zvakaenzana uye inopinda nesimba zvakakwana, zvichiita kuti chiedza chitsvuku chishande panguva imwe chete panhengo dzese dzemuviri, zvichikonzera kuvandudzwa kwemuviri wese.
• Simba guru: Rakashongedzerwa nesimba guru rinoburitsa simba, richipa kushanda kwakasimba uye kwakasimba, richinyatsotarisa zvinodiwa zvikuru zvakaita sekudzivirira kuzvimba nekugadzirisa.
• Maitiro akazara: Anotarisa chikonzero chikuru chekuvandudza hutano, zvichiita kuti hutano huve nani pane imwe nguva.
Chekupedzisira, kunyange zvazvo kuzvimba kwenguva refu kuchikuvadza uye kuchipararira, hakusi kusingadzoreki. Zvichibva pamararamiro ane hutano, pamwe chete nenzira dzesainzi dzekupindira, tinogona kukunda zvakanyanya hondo iyi yenguva refu yekurwisa kuzvimba. Dai munhu wese asunungurwa kubva mumatambudziko ekuzvimba uye agamuchire hupenyu hune hutano!