Miyambo 5 Yabwino Yakukalamba Wathanzi

Ngakhale ochita kafukufuku ambiri ankakhulupirira kuti kukhala ndi moyo wathanzi kungatibweretsera zaka zambiri zalemala , tsopano tikuvomerezeka kuti kukhala ndi thanzi labwino nthawi zonse monga kudya zakudya zopatsa thanzi , kusiya kusuta, ndi kumwa moyenera kungakuthandizeni kuti mukhale okalamba pang'onopang'ono, matenda okhudzana , kulemala, komanso kusintha moyo wanu kwa nthawi yaitali.

Vuto ndi kudziwa komwe mungayambe. Kuwonjezera zakudya zanu ndi kuchita masewero olimbitsa thupi kungakhale koopsa, kotero apa pali zochepetsera nthawi yaitali. Ndizochita zochepa zomwe mungayambe lero kuti mukhale ndi zizoloŵezi zomwe zingakupangitseni kukhala ndi moyo wabwino, wautali.

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Mukhale ndi Green Smoothie Tsiku Lililonse

Maphunziro ambiri, kuphatikizapo omwe anafalitsidwa mu 2011 ku America Journal of Clinical Nutrition , adziŵika kuti zakudya zochokera ku Mediterranean ndi imodzi mwa njira zochepetsera kupeza chakudya chopatsa thanzi. Koma kulandira zakudya zisanu ndi zinanso za zipatso ndi ndiwo zamasamba zomwe zakudya zokhazokhazi zimalimbikitsa zingakhale zovuta. Mtedza wa smoothie wothira masamba - masamba osakaniza ndi zipatso - amatha kunyamula mavitamini ambiri mu galasi limodzi lalikulu, popanda kuphika komanso pang'ono. Ngati mumaponyera mumtundu wa omega-3 fatty acids ndi zakudya zamagetsi monga mimba ya hemp kapena chia, muli bwino panjira yopewera matenda a mtima, khansara , ndi shuga . Mtengo wobiriwira wa smoothie ukhoza kukuthandizani kuti muchepetse kulemera, komanso, chifukwa kuwonjezera madzi okhudzana ndi chakudya chanu mumakhalabe okhutira nthawi yaitali kuposa kumwa madzi okwanira pambali pa chakudya.

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Pezani Mphindi 5 ya Kuchita Zovuta Kwambiri

Mphindi zisanu pa tsiku la zochita zolimbitsa thupi zowoneka ngati zochepa kwambiri, koma taganizirani izi: kafukufuku wa 2013 wa University of Alabama ku Birmingham ofufuza adawona kuti kuchita tsiku limodzi pa sabata kunali kokwanira kuwonjezera chipiriro ndi mphamvu mu gulu la akazi omwe ali ndi zaka zoposa 60. Pambuyo pa masabata 16, amai omwe amatsutsa ndi kutsegula mazira amodzi kamodzi pa sabata amakula bwino kwambiri kuposa omwe amapanga katatu.

Uthenga wochotsa? Zochepa, zofanana zomwe zimapereka zotsatira. Popeza nthawi yoyamba yochita zochita zolimbitsa thupi zikuwoneka kuti ndizovuta kwambiri kuchita, mwayi ndibwino kuti mukhale ndi ntchitoyi mutangoyamba kumene. Patsiku mumamaliza mphindi zisanu zokha, mudakali pano! Kuliika mwamphamvu - kukupangitsani kuswa thukuta pa tsiku lozizira, mwachitsanzo - kumathandiza kuti thupi lanu likhale lolimba mtima komanso kukuthandizani kuti mukhale osaganizira.

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Sinkhasinkha Maminiti Ochepa

Zingamveke zosagwirizana ndi mzimu wa kusinkhasinkha ndikuyesera kuzichita mwamsanga, koma kusinkhasinkha mwalingaliro kwa nthawi ngakhale zing'onozing'ono kungayambitse kusintha ubongo womwewo ndi mapindu a nthawi yayitali omwe akugwirizana ndi magawo ochuluka kwambiri. Pulofesa wina wa ku Oxford University, dzina lake Mark Williams ndi gulu lake, apanga kusinkhasinkha kwazing'ono komwe kungathandize kukhazikitsa mtendere tsiku lina. Ikani chikumbutso pa smartphone yanu, kapena mudzaze maminiti pang'ono osabereka ku banki kapena kugulitsa sitolo yogulitsa zakudya pogwiritsa ntchito kupuma kwanu, ndi kutengeka maganizo omwe angakupezeni. Ndikulankhulidwa kwakukulu ku chizolowezi chosinkhasinkha, chimodzi chomwe chingakulimbikitseni kuti mupatule nthawi yambiri yosinkhasinkha tsiku lililonse kupita patsogolo

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Pangani Mlingo Wanu Wolemera ndi Wanu Wamodzi Pamlungu

Palibe amene amafuna kuti aziganizira kwambiri za chiwerengero chawo, makamaka ngati akuyesera kuganizira chithunzi chachikulu cha ukalamba. Koma kunyamula katundu wolemera kwambiri pamapangidwe anu kungapweteke moyo wanu wautali, ndipo kumapangitsa kuti zikhale zovuta monga matenda a mtima, kupweteka , ndi matenda a chiwindi . Ngakhale kuti pali kutsutsana pazinthu zomwe zimapangitsa kuti mukhale wolemera tsiku ndi tsiku, kuwona kulemera kwanu kamodzi pa sabata kumapereka chizindikiro chenjezo choyamba chomwe mwakhala mukuchidetsa, ndipo chidzakuthandizani kusintha ndondomeko yanu ya tsiku ndi tsiku musanapeze zambiri . Ngati mukuyesera kulemera, kutsika pa mlingo kamodzi pa sabata kudzakupatsani chithunzithunzi cha zomwe mukupita patsogolo.

Poyerekeza chovala chanu kamodzi pa sabata, mukhoza kuona ngati muli pachiopsezo cha matenda okhudzana ndi kunenepa kwambiri omwe ali okhudzana ndi mafuta ambiri amimba. Makampani a ku United States a Mavuto a Matenda (CDC) amalimbikitsa chiuno chakumapeto kwa masentimita 100 kwa amuna, ndipo pansi pa masentimita 89 ngati ndinu mayi wosayembekezera.

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Lumikizani ndi Bwenzi

Kukhala okhudzana ndi abwenzi ndi abambo ndi gawo lalikulu la moyo wautali. Ndipotu, zoopsa za kukhala paokha zimayesedwa ndi zoopsa za kunenepa kwambiri ndi kusuta kwa olemba a maphunziro a maphunziro okwana 148 omwe anafalitsidwa mu PLoS Medicine . Kuyankhulana nthawi zonse ndi anthu othandizira kumakuthandizani kuthetsa nkhawa, zomwe zingapangitse cortisol kupweteketsa mtima kuti zisakuopsezeni. Kaya ndi mnzanu wakale kapena mnzanu watsopano, yesetsani kuwonjezera zokambirana zanu panthawi imodzi.

Pansi

Uthenga wabwino ndikuti, sizingachedwe kukhala ndi zizolowezi zatsopano komanso kusintha moyo wanu. Dana King, Mtsogoleri wa Dipatimenti ya Mankhwala a Banja ku West Virginia University ndipo wolemba maphunziro a 2013 omwe akufotokoza za kuchepa kwa thanzi la ana aang'ono, akundiuza kuti kafukufuku wake wakale amatsimikizira kuti kusintha kwabwino pakati pa midlife kungakhalebe "zopindulitsa ndi zopindulitsa" . Lofalitsidwa ku The American Journal of Medicine mu 2007, kufufuza kwake kwa anthu oposa 15,000 omwe ali ndi zaka zoposa 45 anapeza kuti akuluakulu omwe adayamba kudya zipatso ndi ndiwo zamasamba tsiku ndi tsiku, amayenda maola awiri kapena awiri pa sabata, kusunga BMI (18.5-29.5) ndikupewa kusuta fodya, adakomoka 40% pokhapokha atatha zaka 4 poyerekeza ndi maphunziro omwe satsatira zizoloŵezi zabwinozi.

_Zotsatira:

_{Dana E King, Arch G Wamkulu, Mark E Geesey. "Kutembenuza Chovala: Kukhala ndi Moyo Wathanzi ku Middle Age." American Journal of Medicine (2007) 120, 598-603. Komanso: Kufunsana ndi wolemba woyambitsa anachita February 6, 2013.}

_{Dana E King, Eric Matheson, Svetlana Chirina, Anoop Shankar, Jordan Browman-Fulks. "Moyo Wonse Wathanzi wa Ana Achikulire Uwoneka Wochepa Kusiyana Ndi Mibadwo Yakale." JAMA Intern Med Yofalitsidwa pa Intaneti pa February 4, 2013.}

_{Gordon Fisher, John P McCarthy, Paul A Zuckerman, David R Bryan, C Scott Bickel, ndi Gary R Hunter. "Kuthamanga kwa Kutsutsana Komwe Kugwirizana ndi Kuphunzitsa Aerobic kwa Akazi Okalamba."}

_{Holt-Lundstad J, Smith TB, Layton JB. "Kugonana kwa Anthu ndi Kuopsa Kwaumphawi: Kukambitsirana Kwambiri Meta." PLoS Med 2010: 7e1000316.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2910600/}

_{Pangani thanzi labwino. Makhalidwe a Mtima ndi Akhwangwa a Canada Mndandanda wa Zowunikira Anthu.
https://makehealthlast.ca/}

_{Mark Williams ndi Danny Penman. "Maganizo: Msonkhano Wachisanu ndi Iwiri Wopeza Mtendere mu Dziko Lotsutsana." Rodale Press. 2011. Komanso: Mndandanda waumwini ndi wolemba, June 2012.}

_{Matthieu Maillot ndi al. "Njira yochepa kwambiri yofikira zolinga zokhudzana ndi zakudya ndikutenga zakudya za Mediterranean: umboni wochokera ku makompyuta opangidwa ndi munthu." Am J Clin Nutrition October 2011 vol. 94 ayi. 4 1127-1137}

_{Stephen D. Barger. "Kusagwirizana, Kusamalidwa Pakati pa Anthu ndi Kufa mu US National Health Interview Survey." Mankhwala a Psychosomatic 75: 510Y517 (2013).}

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