Mmene Mungakhalire Wachinyamata

Kuyesera kukhala ndi nthawi yayitali ndi cholinga chachikulu, koma zaka zowonjezera sizitanthauza zambiri ngati simukumverera bwino komanso mwamphamvu. Ndiye bwanji osayesa kuthandizira thupi lanu kukhala laling'ono kusiyana ndi zaka zanu , mwa kutsatira njira zochepa zofunikira pamoyo wanu wautali?

Onani momwe mukuyenera kusintha masiku ano, kuti thupi lanu ligwire ntchito mwanjira yowonongeka komanso yodalirika, miyezi, kapena zaka kuchokera pano.

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Siyani Kusuta

Kusiya chizoloŵezi ichi chikhoza kuchita zambiri kwa moyo wanu wautali - ndi thanzi lanu palimodzi - kusiyana ndi kusintha kulikonse komwe mumapanga. Kafukufuku wambiri akufotokoza za fodya yomwe imapangitsa kuti pakhale moyo wabwino komanso umoyo wa amuna ndi akazi . Zowonjezereka, kupitiriza chizolowezi chosuta fodya osadutsa zaka makumi anayi (40) chasonyezedwa kuti chisala zaka khumi pa moyo wanu. Zingathe kuvulaza matenda ambiri okhudzana ndi zaka monga matenda a mtima ndi shuga . Kusuta kumachititsanso kuti ukalamba usanafike msanga, ndikukuyang'ana ukalamba

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Pitirizani Kulemera Kwambiri

Ngakhale kuti pali kusiyana kwina ponena za momwe kunenepa kumayesedwa - kugwiritsa ntchito Thupi la Misala (BMI), chiuno chokwanira , chikopa cha khungu, kapena chiwerengero chokhazikika - ochita kafukufuku ambiri amavomereza kuti mafuta ochuluka m'thupi lanu amakulozerani ku zovuta zambiri monga matenda a mtima, kupwetekedwa, shuga, ndi khansa.

Kunenepa kwambiri kungathenso kutenga nthendayi ku chiwindi, zomwe zimayambitsa matenda a chiwindi . Kuwonjezera apo, mafuta ochuluka kwambiri m'mimba mwanu amathandizidwa ndi matenda opatsirana , omwe amachititsa kuti zizindikiro monga shuga wamagazi komanso kuthamanga kwa magazi, kapena kuthamanga kwa magazi .

Kupeza nambala yoyenera ya kalori yomwe muyenera kudya tsiku ndi tsiku ndikukhazikitsa dongosolo lolimbana ndi kulemera kwake kudzakuthandizani kupeŵa matenda, kukhale kosavuta kuti mukhalebe olimbikitsa komanso osagwira ntchito, ndikuthandizani kuti thupi lanu likhale labwino, kapena kuti m'badwo wanu , zotheka m'miyezi, ndi zaka, zikubwera.

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Khalani Achangu

Ubwino wokhutira thupi ndi wambiri: thanzi labwino la mtima, chiwopsezo chachikulu cha khansa ndi shuga, kusamalidwa bwino maganizo, ndi kukhala ndi moyo wathanzi. Kafukufuku wa 2011 pa amuna ndi akazi okwana 416,000 omwe anafalitsidwa mu The Lancet anasonyeza kuti anthu omwe ankagwiritsa ntchito maola 15 patsiku, panthawi yochepa (mwachitsanzo kuyenda mofulumira), anakhala zaka pafupifupi zitatu, kuposa omwe adachita zochepa kapena zosatheka. Kafukufuku wina wasonyeza kuti anthu omwe akusunthira amasangalala kwambiri. Kaya mukuyenda, kusambira, kuthamanga, kapena ntchito ina ikukukondani, khalani olimba kuti muteteze matenda, chititsani mafupa anu kukhala amphamvu, ndi moyo wanu wonse!

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Kudya Chakudya Choletsa Kulimbana

Kudya zakudya zokwanira zochokera ku zipatso, ndiwo zamasamba, zowonda mapuloteni, nsomba zambiri za mercury, mbewu zonse, ndi mafuta okwanira ochepa, akhala akugwirizanitsa kafukufuku kuti akhale ndi moyo wathanzi. Anthu onse omwe akhalapo kwalitali kwambiri padziko lapansi - kuphatikizapo anthu a ku Okinawa a ku Japan, omwe amakhala m'chigwa cha Hunza ku Pakistan , komanso okhala m'mayiko ozungulira nyanja ya Mediterranean - onse amagwiritsa ntchito njira zosiyanasiyana.

Ngakhale kuonjezera zakudya zanu ndi mavitamini ndi mchere kungathandize kulipira zina zomwe zikusowekapo, ambiri opatsa thanzi amalangiza kupeza zakudya zanu kuchokera ku chakudya. Kupanga zosankha zabwino za zakudya, muyeso yoyenera (kupewa kupewa kunenepa kwambiri), ndizomwe mumalinga ndi matenda komanso njira yabwino yosunga thupi lanu

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Sungani Kupanikizika Kwako

Ngakhale anthu omwe ali ndi khama kwambiri komanso zakudya zolimbitsa thupi angathe kunyalanyaza mavuto omwe amakhalapo pa thanzi lawo. Zoona zake ndizo, kupanikizika kumakhala ndi zotsatira zambiri za thupi, kuphatikizapo kukula kwa cortisol, mahomoni opanikizika omwe angabweretse mavuto a mtima, mafuta amimba m'mimba, kupsinjika maganizo komanso kusagwirizana ndi matenda.

Mu kafukufuku wa 2010 okalamba asanu ndi anayi ndi asanu ndi anayi (861), omwe ali ndi cortisol yapamwamba kwambiri yowokera, adali ndi chiopsezo cha kufa kwa matenda a mtima, katatu ngakhale kuti analibe mbiri ya vuto la mtima. Mwamwayi, kupuma kwapanikizika kumawoneka kuti kumapangitsa kuti munthu akhale ndi moyo wautali, monga momwe kafukufuku angapo amasonyezera kusinkhasinkha ndi kufa kwa anthu ochepa. Bwanji osayesa kusinkhasinkha, kulingalira nokha, kapena kungomumwetulira, kuti muthe kusokoneza maganizo anu tsiku ndi tsiku? Mtima wanu ndi malingaliro anu adzakhala bwino kwa iwo.

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Khalani Pagulu

Chinthu china chofunika kwambiri pa moyo wautali ndi mbali ya malo ochezera a pa Intaneti, mothandizidwa ndi abwenzi ndi achibale. Ndipotu mu kafukufuku wawo pa 1,500 a Californians adakali aang'ono kukafika ku ukalamba, aphunzitsi a maganizo a Howard Friedman ndi Leslie Martin adapeza kuti kukhala ogwirizana ndi kukhalabe ogwirizana m'dera lawo ndi zina mwazinthu zodziwika bwino za moyo wautali. Ngati si anthu onse omwe mumakhala nawo pafupi, yang'anani gulu lanu: abwenzi angapo ndi osungulumwa angakuthandizeni kuthana ndi zovuta, ndikukumana ndi mavuto, mosavuta - zomwe zingathandize chitetezo cha thupi lanu kuti chikhale ndi thanzi.

Mwayi wake, simusowa kusintha kwambiri zizoloŵezi zanu za tsiku ndi tsiku kuti musinthe zinthu izi. Ganizirani za patsogolo, osati ungwiro, ndipo pakapita nthawi, thupi lanu lidzakhala labwino komanso likhale ngati lachinyamata. Chotsatira? Zaka zambiri kumoyo wanu, komanso moyo wanu kwa zaka zanu.

_Zotsatira:

_{Chi Pang Wen, et.al. "Kuchuluka kwa zochitika zolimbitsa thupi kuti zikhale zochepa komanso kukhala ndi moyo wochulukirapo: wophunzirayo amakhala wophunzira." Lancet , 16 August 2011; DOI: 10.1016 / S0140-6736 (11) 60749-6.}

_{David R Jacobs, Jr, Lene Frost Andersen ndi Rune Blomhoff. "Nkhosa zonsezi zimagwiridwa ndi chiopsezo chochepa cha matenda osagwira mtima, omwe sagwiritsidwa ntchito ndi matenda opweteka mu Kuphunzira kwa Akazi a Iowa." Am J Nutrition Clinic June 2007 vol. 85 ayi. 6 1606-1614.}

_{Emily J. Nicklett ndi al. "Zipatso ndi Zomera Zimayambira, Ntchito Zowonongeka, ndi Kufa Kwa Akazi Okalamba Akumudzi." Journal ya American Geriatrics Society . Vesi 60, Gawo 5, masamba 862-868, May 2012.}

_{Friedman, HS ndi Martin, LR "Lamulo la Zakale Zambiri: Zosangalatsa Zopeza Zaumoyo ndi Moyo Wautali kuchokera ku Phunziro la Zaka khumi ndi zitatu za Landmark." Penguin Mabuku. March 2011.
http://www.howardsfriedman.com/longevityproject/}

_{Michael F. Leitzmann, Park Yikyung, Aaron Blair, Rachel Ballard-Barbash, Traci Mouw, Albert R. Hollenbeck, Arthur Schatzkin, "Malingaliro Amtundu Wathu ndi Kupatsika Kwambiri Kufa." Arch Intern Med. Vol. 167 (NO 22), DEC 10/24, 2007.}

_{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.}

_{Nicole Vogelzangs, Aartjan TF Beekman, Yuri Milaneschi, Stefania Bandinelli, Luigi Ferrucci, ndi Brenda WJH Penninx. "Cortisol ya Urinary ndi Zaka zisanu ndi Zowopsa Zomwe Zimayambitsa Zonse ndi Matenda a Mtima Wathu." J Clin Endocrinol Metab 95: 4959-4964, 2010.}