\u200bUzak \u00fda\u015famak (longevity) di\u0148e bir \u00fdyllary\u0148 sany d\u00e4l, e\u00fdsem, \u015fol \u00fdyllary\u0148 dowamynda durmu\u015fy\u0148 \u00fdokary hili (healthspan) bilen \u00fda\u015famakdyr. Saglyk, uzak \u00f6mr\u00fc\u0148 esasy a\u00e7arydyr. Bu prosesde genetika m\u00f6h\u00fcm rol o\u00fdnasa-da, ylmy\u0148 g\u00f6rkezi\u015fi \u00fdaly, g\u00fcndelik endiklerimiz we da\u015fky gur\u015fawy\u0148 t\u00e4siri \u00e4hli zady\u0148 \u00fd\u00fczler\u00e7e g\u00f6terimini emele getir\u00fd\u00e4r.Uzak \u00fda\u015fa\u00fdy\u015f alymlaryny\u0148 bellemegine g\u00f6r\u00e4, sagdyn durmu\u015f di\u0148e bir keselleri\u0148 \u00fdoklugy d\u00e4l-de, e\u00fdsem bedeni\u0148 bejeri\u015f ukybyny\u0148 \u00fdokarylygydyr.<\/p>\n
\u200b Uzak \u00fda\u015fa\u00fdan adamlary\u0148 k\u00f6p\u00fcsini\u0148 (esasanam “G\u00f6k Zolaklarda” \u00fda\u015fa\u00fdanlar) i\u00fdmitinde kalori\u00fda mukdary az bolup, g\u00f6k we miwe \u00f6n\u00fcmleri agdyklyk ed\u00fd\u00e4r. Kalori\u00fda \u00e7\u00e4klendirmesi metabolizmi ha\u00fdalladyp, \u00f6\u00fdj\u00fckleri\u0148 garramak prosesini (senescence) peseld\u00fd\u00e4r. Fiziki i\u015fje\u0148lik telomerleri\u0148 (hromosomalary\u0148 u\u00e7laryndaky gorag \u00f6rt\u00fckleri) gysgalmagyny ha\u00fdallad\u00fdar. Telomerleri\u0148 uzynlygy, bizi\u0148 biologiki \u00fda\u015fymyzy\u0148 g\u00f6rkezijisi hasaplan\u00fdar. Her g\u00fcn \u00fd\u00f6remek, \u00fd\u00fczmek \u00fda-da \u00fde\u0148il ylgamak \u00fd\u00fcrek-damar ulgamyny g\u00fc\u00fd\u00e7lendir\u00fd\u00e4r.Dowamly stres kortizol gormonyny\u0148 derejesini \u00fdokarlandyr\u00fdar. Kortizol bolsa, uzyn m\u00f6hletde immunitet ulgamyna we \u00fd\u00fcrek saglygyna zeper \u00fdetir\u00fd\u00e4r. Uky we relaksasi\u00fda (dyn\u00e7 aly\u015f) usullaryny ulanmak \u00f6mr\u00fc\u0148 uzalmagyna go\u015fant go\u015f\u00fdar.<\/p>\n
Fiziki saglyk m\u00f6h\u00fcm, \u00fd\u00f6ne akyl we du\u00fdgy saglygy uzak \u00f6mr\u00fc\u0148 n\u00e4\u00e7e wagt dowam etjekdigini kesgitle\u00fd\u00e4r. G\u00fc\u00fd\u00e7li sosial gatna\u015fyklary we goldaw ulgamy bolan adamlar \u00fdal\u0148yz adamlara garany\u0148da has uzak \u00fda\u015fa\u00fdarlar. Sosializasi\u00fda be\u00fdnini i\u015fje\u0148 sakla\u00fdar we depressi\u00fda t\u00f6wekgel\u00e7iligini peseld\u00fd\u00e4r.Durmu\u015fda maksady bolan \u00fda-da \u00f6z\u00fcni pe\u00fddaly hasapla\u00fdan adamlar, uzaga \u00e7ek\u00fd\u00e4n endikleri saklamaga we \u00f6z saglygyna has gowy seretm\u00e4ge has h\u00f6weslidirler. \u00ddaponlar munu\u0148 \u00fc\u00e7in “Ikigai” (\u00fda\u015fa\u00fdy\u015f seb\u00e4bi) di\u00fden adalgany ulan\u00fdarlar.H\u00e4zirki zaman ylmy, sagdyn endikleri\u0148 \u00f6mr\u00fc\u0148 uzalmagyna n\u00e4hili t\u00e4sir ed\u00fd\u00e4ndigini \u00f6\u00fdj\u00fck derejesinde \u00f6wren\u00fd\u00e4r.<\/p>\n
\u200bAwttofagi\u00fda (Autophagy) Bu, \u00f6\u00fdj\u00fcgi\u0148 \u00f6z-\u00f6z\u00fcni arassala\u00fdy\u015f prosesidir. I\u00fdmitlenm\u00e4ni \u00e7\u00e4klendirmek \u00fda-da gysga wagtlyk a\u00e7lyk (intermittent fasting) bu prosesi i\u015fje\u0148le\u015fdir\u00fd\u00e4r. Awttofagi\u00fda, zeper \u00fdeten \u00f6\u00fdj\u00fckleri we organellalary \u00fdok edip, t\u00e4ze, sagdyn \u00f6\u00fdj\u00fckleri\u0148 d\u00f6remegine \u00fdol a\u00e7\u00fdar. Bu bolsa, garramagy ha\u00fdallad\u00fdan esasy mehanizmdir.<\/p>\n
\u200bSirtuinler\u00a0 Bular, metabolizm, garramak we \u00f6\u00fdj\u00fckleri bejermek bilen baglany\u015fykly beloklardyr. Sagdyn i\u00fdmitlenmek (mysal \u00fc\u00e7in, resveratrol \u00fdaly k\u00e4bir \u00f6n\u00fcmleri i\u00fdmek) we fiziki i\u015fje\u0148lik bu beloklary\u0148 i\u015fini g\u00fc\u00fd\u00e7lendir\u00fd\u00e4r.<\/p>\n
Uzak \u00fda\u015fa\u00fdy\u015f genetiki lotere\u00fda d\u00e4l. Ol, esasan, bizi\u0148 her g\u00fcnki kararlarymyzy\u0148 we endiklerimizi\u0148 jemidir. Sagdyn durmu\u015f \u00fd\u00f6relgesini saklamak, di\u0148e bir durmu\u015fy\u0148yzy uzaltmak d\u00e4l, e\u00fdsem \u015fol durmu\u015fy\u0148 hilini \u00fdokarlandyryp, g\u00fc\u00fd\u00e7li, akylly we doly \u00fda\u015famak m\u00fcmkin\u00e7iligini ber\u00fd\u00e4r.<\/p>\n
Begjanowa Gurbanjemal<\/strong><\/em><\/p>\n Halkara senagat\u00e7ylar we teleke\u00e7iler uniwersitetini\u0148 Dil \u00f6wreni\u015f b\u00f6l\u00fcmini\u0148 116-njy toparyny\u0148 talyby<\/strong><\/em><\/p>\n <\/p>","protected":false},"excerpt":{"rendered":" \u200bUzak \u00fda\u015famak (longevity) di\u0148e bir \u00fdyllary\u0148 sany d\u00e4l, e\u00fdsem, \u015fol \u00fdyllary\u0148 dowamynda durmu\u015fy\u0148 \u00fdokary hili (healthspan) bilen \u00fda\u015famakdyr. Saglyk, uzak \u00f6mr\u00fc\u0148 esasy a\u00e7arydyr. Bu prosesde genetika m\u00f6h\u00fcm rol o\u00fdnasa-da, ylmy\u0148 g\u00f6rkezi\u015fi \u00fdaly, g\u00fcndelik endiklerimiz we da\u015fky gur\u015fawy\u0148 t\u00e4siri \u00e4hli zady\u0148 \u00fd\u00fczler\u00e7e g\u00f6terimini emele getir\u00fd\u00e4r.Uzak \u00fda\u015fa\u00fdy\u015f alymlaryny\u0148 bellemegine g\u00f6r\u00e4, sagdyn durmu\u015f di\u0148e bir keselleri\u0148 \u00fdoklugy d\u00e4l-de, […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,10],"tags":[],"_links":{"self":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts\/26901"}],"collection":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=26901"}],"version-history":[{"count":1,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts\/26901\/revisions"}],"predecessor-version":[{"id":26902,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=\/wp\/v2\/posts\/26901\/revisions\/26902"}],"wp:attachment":[{"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=26901"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=26901"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newsashgabat.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=26901"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}