Kupuma pantchito ndi Moyo Wopitirira
Kupuma pantchito kumveka bwino: palibe bwana, kuchita zomwe ukufuna, kuyenda, ndi zina zotero, koma kodi kupuma pantchito kumapweteka thanzi lanu ndi moyo wanu? Funsolo ndilobwino, ndipo yankho likudalira (ndikuganiza) pa zomwe mumatanthauza panthawi yopuma pantchito.
Kupuma pantchito kumayambiriro = Kumayambiriro kwa imfa?
Tonsefe tingathe kungoyamba chabe pantchito. Zimveka zodabwitsa: chitetezo chachuma ndi nthawi yochita chilichonse chimene mukufuna.
Kodi kupuma pantchito mwamsanga kumakhala malingaliro abwino? Kafukufuku pa kampani ya Shell Oil anayang'ana funso lomwelo ndipo adapeza kuti anthu omwe adapuma pantchito ali ndi zaka 55 anali ndi chiopsezo cha imfa poyerekeza ndi anthu omwe adataya pantchito ali ndi zaka 60. Nazi izi:
- Kafukufukuyu adafufuza kupulumuka kwa antchito 839 amene adapuma pantchito pa 55 ndi 1929 ogwira ntchito pantchito pa 60 ndipo anawayerekeza ndi antchito 900 omwe adataya ntchito pa 65. Akazi amapanga 11% pa anthu omwe amaphunzira.
- Kulumikizana pakati pa nthawi yopuma pantchito ndi imfa yoyambirira kunali kwakukulu kwa amuna. Ndipotu, amuna omwe amapuma pantchito pa 55 anali ndi chiwopsezo chowonjezeka cha 80 peresenti kuposa akazi omwe anapuma pantchito 55.
- Anthu amene anapuma pantchito pa 60 sanali osiyana ndi anthu omwe adatuluka pantchito ali ndi zaka 65, potsata chiopsezo cha imfa.
- Zingakhale kuti anthu omwe amapuma pantchito 55 ali ndi thanzi labwino (choncho amasankha kuchoka pantchito).
Kupuma pazaka 60, osati vuto la thanzi
Phunziro lina linapezanso kuti kuchoka pamsinkhu wa zaka 60 zikuwoneka kuti sikungakhudze thanzi.
Phunziro la Whitehall II ofufuza amatsata a British Civil Servants. Izi zimawapatsa mwayi wopezeka ku database yaikulu ya zaumoyo komanso za chiwerengero cha anthu. Pakhala pali maphunziro mazana ambiri ochokera ku deta iyi ndipo mmodzi wa iwo adawona zotsatira za kuchoka pa zaka 60 pa thanzi. Nazi zomwe adazipeza:
Anthu amene adapuma pantchito ali ndi zaka 60 anali ndi thanzi labwino komanso thanzi labwino monga anthu ofanana ndi iwo amene adagwirabe ntchito.
Ndipotu, thanzi la odwala pantchito yawo linasintha pang'ono atachoka. Kotero malinga ndi phunziro ili, kuchoka pa zaka 60 sikungakhale kovulaza kapena kwabwino kwa inu.
Kupuma pantchito ku Greece
Koma si uthenga wabwino wonse, komabe, chifukwa chokhala pantchito. Phunziro limodzi la maphunziro opuma pantchito komanso odwala, ofufuza anapeza kuti kuchoka pantchito kunakhudza thanzi. Kafukufukuyu adawoneka ku Greece amuna 16,827 omwe sanapeze kuti ali ndi matenda, monga matenda a shuga, stroke, khansa kapena matenda a mtima. Iwo ankafanizira amuna omwe anapuma pantchito kwa amuna omwe anali akugwirabe ntchito (kumbukirani, palibe mmodzi wa iwo anali ndi matenda aakulu pachiyambi cha phunziro). Apeza kuti othawa kwawo ali ndi chiwongoladzanja cha 51% pa ngozi zawo zakufa (pambuyo poyang'anira zinthu, monga chuma, maphunziro, chikhalidwe cha m'banja, etc.). Kuwonjezeka kwambiri pa ngozi ya imfa kunalumikizidwa ndi matenda a mtima ndi thanzi la mtima.
Kodi Ndiyenera Kuthetsa Ntchito Yanga Yopuma?
Nanga bwanji osangotsala pang'ono kuchoka? Pali madera kumene anthu ali ndi thanzi labwino komanso akhama mpaka kukalamba. M'malo amenewa, si zachilendo kuti mwana wazaka 90 ayende makilomita angapo patsiku, athandize kumunda ndi kusamalira zidzukulu.
Anthu amawoneka kuti amakula bwino m'malo monga Okinawa , Valley ya Hunza , ndi Vilcabamba . M'madera awa, lingaliro la kuchoka pantchito silipo. Anthu amakhala otanganidwa mpaka kukalamba. Kwenikweni, amapita, amapita, amapita ndikupita. Iwo samakhala ndi nthawi yayitali ya matenda aakulu kapena olumala. Ofufuza ambiri amakhulupirira kuti kusowa pantchito m'madera amenewa (pamodzi ndi zakudya) ndizo zifukwa zazikulu zomwe anthu amakalamba kwambiri. Pitirizani kupuma pantchito ngati miyoyo yawo, ndipo mungapewe mavuto ena azaumoyo omwe amapezeka kwa okalamba.
Mmene Mungakhalire Othawa Ntchito Yopuma
Zonsezi zokhudzana ndi ntchito yopuma pantchito komanso thanzi labwino ndizosavuta.
Chofunika kwambiri pa thanzi lanu ndi zomwe mukuchita ku thupi lanu ndi malingaliro anu. Mukapuma pantchito ndikukhala mozungulira tsiku lonse, thanzi lanu lidzawonongeka. Ngati mutapuma pantchito ndikukwera masewera olimbitsa thupi mukamadya matani a zipatso ndi ndiwo zamasamba, thanzi lanu lidzakula. Anthu omwe akugwira ntchito angathe kukhala ndi thanzi labwino ngati akhala pansi tsiku lonse ndikudandaula, choncho muiwale ngati kupuma kwanu kuli bwino kapena ayi - yang'anani zizoloŵezi zanu za tsiku ndi tsiku ndikusankha zomwe mukufuna kusintha. Pano pali mndandanda kuti muyambe:
- Zipatso ndi masamba: Muyenera kudya pakati pa 5 ndi 9 mavitamini a zipatso ndi ndiwo zamasamba tsiku ndi tsiku. Iyi ndi ntchito yanu ya nambala imodzi. Mungathe kuchita izi pokhapokha muwonjezere 2 servings tsiku lanu sabata iliyonse. Pakutha kwa mweziwo, udzakhala komweko.
- Kuchita masewera olimbitsa thupi: Muyenera kuchita masewera olimbitsa thupi tsiku ndi tsiku. Chimene mumasankha pazochita zanu chidzadalira thanzi lanu ndi zofuna zanu. Onetsetsani kuti mukuchita masewera olimbitsa thupi kuti mukhale olimba, kusinthasintha, thanzi la mtima ndi kusala.
- Health Brain: Ubongo wanu umafunikanso kuchita masewera olimbitsa thupi. Pezani njira zothandizira ubongo wanu kuti uphunzire zinthu zatsopano ndikusunga zibulu kuti zisakule.
- Zosangalatsa: Musaiwale kuti muzisangalala. Ena mwa anthu ovutika kwambiri omwe ndikudziwa ndikutha pantchito. Amangosintha moyo wawo wa tsiku ndi tsiku pa moyo wawo wopuma pantchito. Pezani njira yodzikongoletsa tsiku lililonse. Yesani pulogalamu iyi yosinkhasinkha kukuthandizani kuti mupumule ndikupatsani ubongo wanu nthawi yomweyo.
- Kugona : Onse akuluakulu ayenera kugona pakati pa maola 7 ndi 9 usiku uliwonse. Pamene mukukula, izi zimavuta, makamaka ngati mukumwa mankhwala kapena muli ndi thanzi labwino. Phunzitsani thupi lanu kuti mukhale ndi luso lapadera la kugona, ndipo pewani zizoloŵezi zoipa za anthu ena opuma pantchito (mwachitsanzo, kutenga nthawi yaitali).
- Ubale: Ubale wanu ndi anthu ukhoza kukuthandizani kuti mukhale ndi moyo wautali. Onetsetsani kuti mukulitsa ubale wanu komanso ubale wanu. Ngati muli kutali ndi anzanu ndi abambo, ganizirani za kudzipereka - ndi njira yabwino yokomana ndi anthu ndikupeza ubwino wa ubale wa maubwenzi.
Zotsatira:
Christina Bamia, Antonia Trichopoulou, ndi Dimitrios Trichopoulos. Zaka Zomwe Zili M'moyo Wopuma pantchito ndi Zowonongeka Mwachiwerengero cha Anthu Onse - Chitsanzo cha Greek EPIC Study. American Journal of Epidemiology 2008 167 (5): 561-569.
Tsai et al, "Athawa pantchito ndikukhala ndi moyo kwa nthawi yaitali kwa anthu ogulitsa mafakitale: omwe angaphunzireko," BMJ, yomwe inafalitsidwa pa intaneti pa Oct. 20, 2005.
G Mein, P Martikainen, H Hemingway, S Stansfeld, M Marmot. Kodi kupuma pantchito ndibwino kapena koipa kuti thupi likhale ndi thanzi labwino? Kuphunzira kwa Whitehall II kotsiriza kwa antchito a boma. BMJ. 2003; 57: 46-49.