3 Njira Zopangira Chaka Chatsopano Chatsopano

Mukuyang'ana kuti muyambe mwatsopano ndi kukhazikitsa zolinga za thanzi lanu chaka chatsopano? Taganizirani kuyamba ndi masitepe awa atatu.

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Tumizani Zakudya Zosamalidwa

Akuti anthu ambiri a ku America amadya supuni 22 za shuga tsiku. Chifukwa chakuti American Heart Association ikulangiza kuti kudya kwa shuga wochulukirapo kusapitirire supuni 6 zapatsiku tsiku ndi tsiku kwa akazi ndi supuni 9 zapatsiku tsiku ndi tsiku kwa abambo, n'zosavuta kuona momwe shuga wowonjezera imatsogolere mlandu pazifukwa zazikulu za kunenepa kwambiri ndi matenda a shuga .

Chinthu chachikulu cha shuga yowonjezereka yomwe yatenthedwa m'zaka zaposachedwapa ndikumwa zakumwa zoledzeretsa, kuphatikizapo zakumwa zofewa, juzi zosakaniza, ndi zakumwa zakumwa. Malingana ndi Dipatimenti ya Ulimi ya United States (USDA), pafupifupi 12 ounce iliyonse ya cola imakhala ndi supuni 8 za shuga! Choncho, pomwa chakumwa chochepa chaching'ono, mayi amatha kale kupambana ndi shuga wokwanira tsiku lililonse (ma teaspoon 6), ndipo munthu amakhoza kufika pafupi (pazipuni 9).

Kafukufuku wina wasonyeza kuti kumwa zakumwa zotsekemera monga sodas zimagwirizanitsidwa ndi telomeres zofupika (zomwe ziri chizindikiro cha ukalamba - zotalikitsa telomere, kungoyankhula chabe, ndizo chizindikiro cha unyamata, pamene kuchepa kwa telomere ndi chizindikiro cha ukalamba). Izi, zowonjezera, zimagwirizanitsidwa ndi chiopsezo chachikulu cha matenda a mtima ndi shuga.

Ofufuza kafukufukuwo anaganiza kuti "kusuta nthaŵi zonse-mankhwala osungunuka okoma shuga angapangitse kukula kwa matenda opatsirana pogwiritsa ntchito kupweteka kwa maselo." Mwachiyankhulo china, mumalo amodzi opotoza ku saga yowonjezeredwa, zakumwa zakumwa zingalepheretse maselo anu - ndipo, kotero, inu.

Chifukwa cha zoopsa ngati zimenezi komanso kuthandizidwa ndi zakumwa zoledzeretsa zaunyamata, midzi yambiri ku United States yakhala ikupereka machenjezo ndi misonkho pa zakumwa zoledzeretsa.

Kotero, mungatani kuti mukwaniritse bwino chisankho chofunika kwambiri tsopano komanso chaka chatsopano? Sankhani tsopano kuti musagule zakumwa zina zonse. Pezani zotsala zakumwa zofewa, zotsekemera zotentha, zofiira zakumwa, kapena zakumwa zakumwa kunja kwanu tsopano, ndipo musalole kuti mulowemo.

Pangani madzi, tiyi wosasakaniza, kapena khofi wakuda zakumwa zanu zakumwa mmalo mwake.

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Pitani ku Mediterranean

Chakudya cha Mediterranean chimafanana ndi matsenga pankhani ya kudya kosatha zomwe zatsimikiziridwa ndi sayansi kuteteza chirichonse kuchokera ku matenda a mtima kupita ku khansa ya m'mawere kuumtima.

M'malo mokhala chakudya cha fad kuti munthu amasankha yekha cholinga chochepa cha kuchepa kwa thupi, Mediterranean diet ndi njira yosankha moyo, njira yodyera kwa moyo wake wonse.

Ichi ndi chikhalidwe chachikhalidwe cha kudya kwa anthu ambiri okhala m'mayiko ozungulira nyanja ya Mediterranean-choncho dzina.

Mchere wa Mediterranean umagogomezera kuwononga zipatso ndi ndiwo zamasamba, mbewu zonse, mtedza wamtengo wapatali, mafuta a azitona, nsomba ndi nkhuku, komanso vinyo (makamaka vinyo wofiira).

Zipangizo zingapo zilipo kwa iwo omwe akufuna kuti afufuze ndikudya zakudya za Mediterranean. Kuwonjezera pa mabuku osiyanasiyana ophika omwe alipo tsopano, owerenga angapeze zowonjezera kuphatikizapo zosachepera izi, poyambira:

• Zakudya za Mediterranean pofuna kuchepetsa cholesterol

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Pezani Mphindi 30 Yophunzira Zochita Tsiku Lililonse

Mitundu yambiri ya mayiko ndi maiko akunja imalimbikitsa kupeza mphindi zochepa zokwanira 150 mlungu uliwonse. Izi zingatanthauzire mphindi 30 zochita masewero olimbitsa thupi kasanu pa sabata, mwachitsanzo. Ndipo kafukufuku wasonyeza ubwino wa kuyenda kwa mphindi 30: Mu Nurses 'Health Study, mwachitsanzo, omwe adayenda mofulumira kapena atapindulapo zolimbitsa thupi kwa mphindi 30 tsiku lililonse anali ndi chiopsezo chachikulu imfa ya mtima mkati mwa zaka makumi asanu ndi ziwiri zotsatila.

Kodi ndiyeso yowonjezera mphamvu? Zinthu zakuthupi monga munda wamaluwa , kuyenda mwamsanga, kuvina mpira, ndi zofananazo zimagwera m'gulu la zolimbitsa thupi.

Chinsinsi ndicho kuyamba ndi ntchito yomwe mumasangalala nayo komanso kuti mudzatha kuchita zambiri osati masiku onse a sabata. Izi zidzakupangitsani kukhala kosavuta kumamatira kumapeto.

Ndipo potsiriza, pambuyo pa zonse, ndi zomwe Zaka Zaka Chatsopano zimasankha zenizeni.

_Zotsatira:

_{Estruch R, Ros E, Salas-Salvadó J, et al. Kupewa kwakukulu kwa matenda a mtima ndi zakudya za Mediterranean. N Engl J Med 2013; 368: 1279-1290.}

_{Leung CW, Laraia BA, Needham BL, ndi al. Soda ndi kukalamba: maubwenzi pakati pa shuga-zotsekemera zakumwa zachakumwa ndi leukocyte telomere kutalika kwa anthu akuluakulu odwala kuchokera ku kafukufuku wa National Health and Nutrition Research. Am J Public Health 2014 Oct 15: e1-e7.}

_{Johnson R et al. Zakudya za shuga komanso moyo wa mtima: shuga kuchokera ku American Heart Association. Circulation 2009.}

_{Ntchito Yogwirira Ntchito kwa Achimereka. Dipatimenti ya zaumoyo ku United States.}

_{Tracy SW. Mbiri ya mankhwala: chinachake chatsopano pansi pa dzuwa? Zakudya za Mediterranean ndi thanzi la mtima. N Engl J Med 2013; 368: 1274-1276.}

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