Te kore moe auau me te ara wawe, te whanoke me te ngenge kāore i te whakamāramatia, te hakihaki tonu, me ngā raruraru nakunaku e rerekē haere ana… ko ēnei tohu e kore e arohia he mea pea e pā ana ki te mumura mau tonu. E mōhiotia ana te mumura mau tonu he "kaikōhuru puku," e noho puku ana i roto i te tinana mō te wā roa, e whakangaro puku ana i ngā kiko me ngā okana. Ko te mea whakamataku rawa atu, ka taea e ia te mahi hei "whakaoho" mō te hokinga mai o te mate pukupuku.
01. Mumura Mau tonu
He "whakaoho" mō te hokinga mai o te mate pukupuku
E whakaū ana tētahi rangahau hou i whakaputaina i roto i te Proceedings of the National Academy of Sciences e ngā rōpū rangahau mai i te Chinese Academy of Sciences me te Massachusetts Institute of Technology, ka taea e te mumura mau tonu te whakaara ake i ngā pūtau matepukupuku e moe ana i ngā wāhi tawhiti, ā, ka puta ake te horapa o te matepukupuku me te hokinga mai.
I kitea e ngā kairangahau, mā roto i ngā whakamātautau ki ngā kiore, ko ētahi pūtau matepukupuku ū e horapa ana ki ngā pukahukahu ka uru ki te "āhua moe", kāore e wehewehe, kāore hoki e hanga pukupuku. Heoi, ina puta te mumura ki roto i ngā pukahukahu, ka oho ake ēnei pūtau matepukupuku "moe", ka hoki anō ki te kaha ki te wehewehe, ki te whakatipu, me te hanga pukupuku horapa.
02. Mumura mau tonu
Koia te pūtake o ngā mate katoa.
I raro i ngā āhuatanga noa, ko te mumura he tikanga tiaki i te tinana mai i te whara me te mate. Heoi, ina āraia tēnei parenga e ngā āhuatanga pēnei i te ahotea mau tonu me te kore moe, ka arahi ki te mumura mau tonu i puta mai i te pūnaha ārai mate kaha rawa. Mā tēnei whakaoho mumura tonu ka hangaia he huringa kino o te kino me te whakatikatika i roto i ngā kiko o te tinana, ā, ka mutu ka arahi ki te ngoikore o ngā okana, ka whakarato i te whenua momona mō te tipu me te horapa o ngā pūtau matepukupuku.
Hei tāpiri atu ki tēnā, he hononga tata te mumura mau tonu ki te whanaketanga o ngā mate maha: i roto i te pūnaha manawa, ka taea e te mumura mau tonu te kino i te endothelium vascular, te whakateretere i te atherosclerosis, me te whakanui ake i te mōrearea o te toto toto tiketike, te mate ngakau coronary, me te myocardial infarction; i roto i te pūnaha pākia, ka taea e ngā āhuatanga mumura te whakararuraru i te aro o te insulin, ka puta ai te mate huka momo 2; ā, kua whakaūtia ko ngā mate pēnei i te mate a Alzheimer me te rheumatoid arthritis he hononga ki te mumura mau tonu.
03. E rua ngā painga i roto i te kotahi, whānui, ā, oti katoa
Te hanga i tētahi parepare whānui mō te mumura mō te tinana katoa
Nō reira, ko te whakapai ake i te mumura mau tonu he arai matua mō te pupuri i te hauora. Haunga te ārai taketake mā te noho hauora, ko te rongoā rama whero, me tōna tikanga mahi ahurei me ōna āhuatanga haumaru, kāore e pokanoa, kua whakamahia whānuitia i roto i te rongoā haumanu mō ngā mate mumura me ngā mate mamae, pērā i ngā whara kiko ngohengohe, te mate rumatiki, me ngā patunga kiri, ā, kua tutuki ngā hua rongoā nui.
I whakaūhia e tētahi rangahau i whakaputaina i roto i te *Chinese Journal of Pain Medicine* ka taea e te whitinga o te rama whero te whakaiti nui i ngā taumata o te take mumura IL-1β me te takawaenga mamae PGE2 i te wāhi i whara ai, e whakaatu mārama ana i ōna pānga rua ārai-mumura me te whakamamae mamae me tōna kaha ki te whakamamae i ngā tohu mumura pēnei i te whero, te pupuhi, te mamae, me te wera.
Kua whakaatuhia e ngā rangahau haumanu i roto i ngā momo mara, i muri i te mimiti pai o te rama whero e ngā mitochondria, ka taea e ia te whakarei ake i te hanganga ATP, ka whakarato i te pūngao hei whakatikatika. Ka whakatairanga hoki tōna urunga kaha i te whakawhānui o ngā toto ki roto i ngā kiko hohonu, ka whakanui ake i te tuku hāora me te āwhina ki te whakakore i ngā hua mumura o te pākia, ā, ka tere ake te whakatau i ngā urupare mumura. Hei tāpiri, ka taea e te rama whero te whakaoho i ngā fibroblasts, ka arahi ki te tipu o ngā muka collagen me te whakatairanga i te whakaora o ngā patunga me ngā mate pukupuku.
Ko te kāpū whakaora whakaahua Merican, i ahu mai i te whakaora rama whero, ka pakaru i ngā herenga tuku iho me ōna painga matua o te "kapi whānui me te maimoatanga whānui," ka puta he pānga whakaahua koiora puta noa i te tinana katoa. Ka uru hohonu tēnei pānga ki roto i ngā mitochondria, ka whakarei ake i te pai o te whakatikatika i a ia anō me te arotau i te tuku hāora. Mā tēnei ka whakapai ake i ngā take mumura mai i ngā taha maha, tae atu ki te whakaora pūngao, te tango para, me te whakahaere tohu. Hei tāpiri, ka whakauruhia e ia ngā puna mārama maha hei āwhina i ngā mahi a te tinana kia hoki ki te āhua o te taurite me te ora whānui.
Ngā painga rua: Ka horapa ōrite te tinana katoa, ka uru whānui te pūngao, ka taea ai e te rama whero te mahi tahi ki ngā wāhanga katoa o te tinana, ka pai ake te pūnaha katoa.
• Mana teitei: He kaha te kaha o te kaha, he pumau hoki te kaha, e aro tika ana ki ngā matea matua pēnei i te ārai i te mumura me te whakatikatika.
• Huarahi whānui: Ka aro ki te pūtake o te whakapainga whānui, kia tutuki ai te whakarei ake i te hauora i roto i ngā huarahi maha i te wā kotahi.
Hei whakamutunga, ahakoa he mea huna, he whānui hoki te mumura mau tonu, ehara i te mea kāore e taea te whakahaere. Mā te noho hauora, me ngā rautaki wawaotanga pūtaiao, ka taea e tātou te wikitoria i tēnei pakanga roa ki te mumura. Kia ora te katoa i ngā raruraru o te mumura, kia awhi hoki i te oranga hauora!