Autophagy: Abin da kuke Bukatar Ku sani

Wadatacce

• Menene fa'idar aikin kashe kansa?
• Canje-canjen abinci wanda zai iya haɓaka autophagy
• Layin kasa

Menene aikin motsa jiki?

Autophagy ita ce hanyar jiki don tsabtace ƙwayoyin da suka lalace, don sake sabunta sababbin ƙwayoyin cuta, a cewar Priya Khorana, PhD, a cikin ilimin abinci mai gina jiki daga Jami'ar Columbia.

“Auto” na nufin kai da “fatji” na nufin cin abinci. Don haka ma'anar ma'anar jijiyoyin kai tsaye "cin kai ne"

An kuma kira shi da "cinye kansa." Duk da yake hakan na iya zama kamar abin da ba kwa son faruwa da jikin ka, yana da fa'ida ga lafiyar ka gaba ɗaya.

Wannan saboda motsa jiki shine tsarin kiyaye kai na juyin halitta wanda ta hanyar jiki zai iya cire kwayoyin da basa aiki kuma ya sake jujjuya sassan su zuwa gyara da tsabtace salon salula, a cewar kwararriyar likitar zuciya, Dr. Luiza Petre

Petre ya bayyana cewa, manufar keɓaɓɓiyar iska ita ce cire tarkace da kuma daidaita kai don dawo da ingantaccen aiki.

“Ana sake amfani da shi da kuma tsabtatawa a lokaci guda, kamar bugawa maballin sake saiti a jikinka. Ari da, yana inganta rayuwa da daidaitawa azaman amsawa ga matsaloli masu yawa da gubobi da aka tara a cikin ƙwayoyinmu, ”in ji ta.

Menene fa'idar aikin kashe kansa?

Babban fa'idodi na motsa jiki yana da alama sun zo ne ta hanyar ƙa'idodin hana tsufa. A zahiri, Petre ya ce an fi saninsa da hanyar jiki don juya agogo baya da ƙirƙirar ƙananan ƙwayoyin cuta.

Khorana ya nuna cewa lokacin da kwayoyin halittunmu ke cikin damuwa, ana kara karfin motsa jiki don kare mu, wanda ke taimakawa inganta rayuwar ku.

Bugu da kari, likitan abinci mai rijista, Scott Keatley, RD, CDN, ya ce a lokacin yunwa, autophagy yana sa jiki ya ci gaba ta hanyar fasa kayan salula kuma sake amfani da shi don hanyoyin da suka dace.

Ya kara da cewa "Tabbas wannan yana daukar kuzari kuma ba zai iya ci gaba har abada ba, amma yana ba mu karin lokaci don neman abinci."

A matakin salon salula, Petre ya ce fa'idodi na motsa jiki sun hada da:

• cire sunadarai masu guba daga ƙwayoyin da ake dangantawa da cututtukan da suka shafi ƙwayoyin cuta, kamar su cutar Parkinson da Alzheimer
• sake amfani da saura sunadaran
• samar da makamashi da tubalin gini ga kwayoyin halitta wadanda har yanzu zasu iya cin gajiyar gyara
• a kan sikelin da ya fi girma, yana haifar da sabuntawa da ƙwayoyin rai

Autophagy yana karɓar kulawa mai yawa don rawar da zai iya takawa wajen hana ko magance cutar kansa, shima.

"Autophagy yana raguwa yayin da muke tsufa, don haka wannan yana nufin ƙwayoyin da ba sa aiki ko kuma suna iya yin lahani an yarda su ninka, wanda shine MO na ƙwayoyin kansa," in ji Keatley.

Duk da yake dukkan cututtukan daji suna farawa ne daga wasu ƙwayoyin cuta masu nakasa, Petre ya ce ya kamata jiki ya gane kuma ya cire waɗannan ƙwayoyin, sau da yawa ta amfani da matakan autophagic. Wannan shine dalilin da ya sa wasu masu bincike ke duban yiwuwar cewa autophagy na iya rage haɗarin cutar kansa.

Duk da yake babu wata hujja ta kimiyya da za ta goyi bayan wannan, Petre ya ce wasu na ba da shawarar cewa za a iya cire ƙwayoyin kansa masu yawa ta hanyar motsa jiki.

Ta ce: "Wannan shi ne yadda jiki ke cutar da masu cutar kansa," in ji ta. "Ganewa da lalata abin da ba daidai ba da haifar da tsarin gyara yana taimakawa wajen rage haɗarin cutar kansa."

Masu bincike sunyi imanin cewa sabon binciken zai haifar da hangen nesa wanda zai taimaka musu suyi amfani da autophagy a matsayin maganin kansar.

Canje-canjen abinci wanda zai iya haɓaka autophagy

Ka tuna cewa autophagy a zahiri yana nufin “cin kansa.” Don haka, yana da ma'ana cewa azumin lokaci-lokaci da abincin ketogenic an san su don haifar da autophagy.

Petre ya ce: "Azumi shi ne abin da ke haifar da cutar kansa," in ji Petre.

Ta kara da cewa "Ketosis, abinci mai dauke da kitse da kuma karancin carbi yana kawo fa'idodi iri-iri na yin azumi ba tare da azumi ba, kamar gajerar hanya don haifar da sauye-sauye masu amfani na rayuwa," in ji ta. "Ta hanyar rashin rufe jiki da lodin waje, yana ba wa jiki hutu don mai da hankali kan lafiyarta da gyaranta."

A cikin abincin keto, kuna samun kusan kashi 75 cikin ɗari na adadin kuzari na yau da kullun daga mai, da kuma kashi 5 zuwa 10 na adadin kuzarinku daga carbs.

Wannan jujjuyawar tushen kalori yana haifar da jikinku canza hanyoyinsa na rayuwa. Zai fara amfani da mai don mai maimakon maimakon glucose wanda aka samu daga carbohydrates.

Dangane da wannan ƙuntatawa, jikinka zai fara fara samar da jikin kone wanda ke da tasirin kariya da yawa. Khorana ya ce binciken ya ba da shawarar cewa kososis na iya haifar da yunwa ta hanyar motsa jiki, wanda ke da aikin kare kansa.

".Ananan matakan glucose suna faruwa a cikin abincin biyu kuma suna da alaƙa da ƙananan insulin da ƙananan matakan glucagon," in ji Petre. Kuma matakin glucagon shine wanda ke farawa autophagy.

Ta kara da cewa "Lokacin da jiki ya yi kasa a kan sikari ta hanyar azumi ko ketosis, yana kawo danniya mai kyau da ke tayar da yanayin gyaran rayuwa," in ji ta.

Wani yanki wanda ba cin abinci ba wanda kuma zai iya taka rawa wajen haifar da motsa jiki shine motsa jiki. A cewar wata dabba, motsa jiki na iya haifar da autophagy a cikin gabobin da ke cikin tsarin tsari na rayuwa.

Wannan na iya haɗawa da tsokoki, hanta, pancreas, da kuma adipose tissue.

Layin kasa

Autophagy zai ci gaba da samun kulawa yayin da masu bincike ke gudanar da karin nazari kan tasirin hakan ga lafiyar mu.

A yanzu, masana na abinci mai gina jiki da na kiwon lafiya kamar su Khorana sun nuna gaskiyar cewa har yanzu akwai sauran abubuwa da yawa da muke bukatar mu koya game da motsa jiki da kuma yadda za mu fi ƙarfafa shi.

Amma idan kuna da sha'awar ƙoƙarin motsa motsa jiki a jikin ku, ta bada shawarar farawa ta ƙara azumi da motsa jiki na yau da kullun a cikin aikin ku.

Duk da haka, kuna buƙatar tuntuɓi likitan ku idan kuna shan wasu magunguna, masu juna biyu, masu shayarwa, ko kuna son yin juna biyu, ko kuma suna da mummunan yanayi, kamar cututtukan zuciya ko ciwon sukari.

Khorana ya yi gargadin cewa ba a ba ku kwarin gwiwar yin azumi idan kun faɗa cikin kowane ɗayan rukunnan da ke sama.