Zinthu 10 Zoletsa Kuchita Ngati Mukufuna Kukhala Ndi Moyo Witaliatali

Zomwe Mungathe Kuzigwiritsa Ntchito

Pali zinthu zingapo zomwe mungathe kuchita kuti "muzengereza" nthawi yanu yamoyo ndikukhala motalika, kaya muli 20s kapena 30s, mpaka kufika zaka 60, 70s, ndi kupitirira. Ndipotu kafukufuku wasonyeza kuti sizingachedwe kuyamba makhalidwe abwino .

Koma nanga bwanji zinthu zomwe mungasiye kuchita m'dzina lanu?

1 -

Lekani Kudya Zakudya Zambiri

Chimodzi mwa kusintha kwakukulu kwa zakudya zomwe zachitika m'mayiko ambiri m'zaka 30 zapitazi zakhala kusintha kwa kudya zakudya zowonongeka kwambiri. Kuphatikiza ndi kukonza kumawonjezeka kuwonjezeka kwa mafuta owonjezera a sodium, mafuta odzaza, shuga, ndi zochepa. Chotsatira? Matenda a mtima, matenda oopsa , khansa, ndi shuga.

Mwachitsanzo, National Institutes of Health (NIH) imalimbikitsa kudya kuposa 2,300 mg (osachepera 2.4g) ya sodium tsiku ndi tsiku kwa okalamba ambiri ndi anthu ena omwe ali ndi thanzi labwino, monga kuthamanga kwa magazi. Komabe, mu kafukufuku wa anthu opitirira 7,000 a ku America, Centers for Disease Control (CDC) idapeza kuti anthu amadya pafupifupi 3,300 mg ya sodium patsiku. Mchere wochuluka umachokera ku zakudya zakudyera ndi zakudya zabwino, monga katundu wophika, zakudya zochiritsidwa, ndi supu.

Kodi thupi lanu lizikonda, ndipo yesetsani kudya "zoyera" kawirikawiri, kuphatikizapo zakudya zowonjezera zowonjezera (zomwe zimagwirizana ndi nthawi yaitali) ndi zina zomwe mumagula ndi kudzikonzekera nokha. Ngati muli ochepa pa nthawi (ndipo ndi ndani?), Yambani kutsogolo mumagulu akulu, kapena splurge pa saladi zokonzedwa bwino ndi masamba ena atsopano kapena ozizira pamene mukuwonera sodium ndi shuga zomwe zili mkati mwake.

2 -

Lekani Kusuta

Ngati mumasuta fodya, mumadziŵa kuti kukanika kungakhale kotani, koma apa pali kudzoza kwina: NIH imanena kuti kugwiritsira ntchito fodya ndilo vuto lopweteka kwambiri la imfa. Zomwe amaganiza zimati kusuta kungakutengeni zaka khumi za moyo.

Kaya mumasiya kutentha kapena kuchotsa chizoloŵezi chanu, thupi lanu n'zosadabwitsa kutikhululukira; Kupanikizika kwa magazi ndi kusindikizidwa kumawoneka bwino mutangosiya, ndipo chiopsezo chanu chokhala ndi khansa chimachepa chaka chilichonse pambuyo pake. Kumbukirani kuti mamembala anu amathandizanso chifukwa chosasuta fodya chifukwa sichidzakhalanso ndi utsi woopsa wachiwiri. Iwe udzawoneka wachinyamata, nayenso.

3 -

Lekani Kukhalirabe

Ngati simukumva kuti muli ndi nthawi yochita masewera olimbitsa thupi, ganizirani izi: Mungafunikire kugunda malingaliro osachepera padziko lonse a mphindi 30 patsiku, kasanu kapena kasanu pa mlungu, kuti mukulitse moyo wanu. Kafukufuku amene adafalitsidwa mu 2011 ku The Lancet , pofufuza zomwe zimachitika amuna ndi akazi oposa 416,000 ku Taiwan, adapeza kuti tsiku lililonse ntchito yochita masewera olimbitsa thupi nthawi imodzi inathandiza mituyo kukhala zaka zitatu zowonjezera. Kuwonjezereka kwa moyo wautali kwapita kwa zaka zinayi za moyo wautali kwa anthu omwe akufika pamtunda wa mphindi makumi atatu pa tsiku. Zotsatirazo zakhala zowona ngakhale kwa iwo omwe ali ndi matenda odwala monga matenda a mtima-ndi anthu olemera kwambiri omwe sanatayire mapaundi iliyonse kupyolera mu ntchito yawo.

Kuyenda mwachidwi kunali imodzi mwa zochitika "zolimbitsa thupi" zomwe zinatchulidwa mu kufufuza kwa Taiwan. Muyenera kuchita khama kuti muzichita ntchito zanu tsiku ndi tsiku, koma ntchito ya mphindi khumi kwa zaka zitatu zowonjezera moyo zimamveka ngati kukhala ndi moyo wautali.

4 -

Lekani kusungira chakukhosi

Mkwiyo ukhoza kukhala chipsinjo cholimba kuti mumasulidwe, makamaka ngati mukuona kuti mukukwiya. Mwinamwake funso lofunika kwambiri kudzifunsa nokha-kodi ndilofunika cortisol? Maseŵera a mahomoni oterewa amayamba pamene mukuvutika maganizo kapena kukwiya, ndi zotsatira zovulaza pamtima wanu, kagayidwe ka maselo, ndi chitetezo cha mthupi. Cortisol yapamwamba yakhala ikugwirizanitsidwa ndi imfa yaikulu mu maphunziro ambiri.

5 -

Lekani Kudzisunga nokha

Kukhala ndi chikhalidwe kungakhale kukhala ndi moyo wabwino kwa nthawi yaitali, makamaka mwa kukuthandizani kuthetsa nkhawa ndi kulimbikitsa chitetezo chanu cha mthupi. Ubale wabwino umakulimbikitsani, pamene maubwenzi oipa angakulepheretseni kuganiza bwino, ndikukuika pangozi ya kuvutika maganizo komanso ngakhale kupweteka kwa mtima .

Kukhala wogwirizana kungakhale kovuta ngati mukuvutika, mwatayika wina pafupi ndi inu, kapena mumakhala kutali ndi achibale anu ndi abwenzi anu. Pali njira zobwereranso ndikukumana ndi anthu atsopano ngakhale mutakhala mumzinda watsopano, kuphatikizapo kudzipereka ndikudzipereka kwa ena ndi zofanana zofanana ndi magulu monga mabungwe amalonda ndi makampani a mabuku.

6 -

Lekani Kuganiza Kuti Ndizo Zosintha Zokha Zokha

Kusintha, kusintha kwakukulu pa moyo wanu kungakhale kolimbikitsa, koma kungakhalenso kovuta kwambiri-choncho, kukhala ndi moyo waufupi-kwa anthu wamba. Nthawi yotsatira mukatsimikiza kuti mukhale ndi thanzi labwino kapena kuchita masewero olimbitsa thupi, yesetsani kukhala ndi moyo wabwino! Yesani kusankha kusintha kokha kakang'ono pa nthawi, monga kukwera maminiti 10 m'mbuyomo m'mawa kuti mudzikonzekere chakudya chamasana kuntchito, mmalo mwa kupanga makeover. Mofanana ndi malangizo omwe ali pamwambawa amasonyeza, ngakhale zochepa zomwe zimachitika tsiku ndi tsiku zingathenso kulandira phindu lalikulu pa moyo wanu.

Kusintha kwazing'ono kungabwere pansi pa radar yanu, kuwonjezerapo phindu lalikulu panthawi yopanda mavuto mu dziko lanu lotanganidwa. Kusagwirizana n'kofunika kwambiri kuposa nthawi yayifupi, yayikulu. Kuphatikiza apo, kuyang'ana pa zomwe zikugwiritsidwa ntchito m'ntchito zanu za tsiku ndi tsiku kungakuthandizeni kuti mukhale olimbikitsidwa ndipo mukulimbikitsidwa kuti mupitirizebe kuchita bwino.

7 -

Kusiya Kulola Kuopa (kapena Kutaya) Kukulepheretsani Kukhala Wathanzi

Pa makhalidwe onse omwe angakhudze moyo wanu wautali, chidziwitso chimakhala chofunikira, mwina chofunikira kwambiri. Chifukwa chiyani? Anthu amtima wabwino amayamba kukhala ndi makhalidwe abwino monga kudya bwino, kuchita masewera olimbitsa thupi, komanso kutsatira malangizo a madokotala awo, pamene akupewa makhalidwe oipa monga kusuta ndi kuyendetsa mofulumira kwambiri.

Komabe, musati musokoneze kukhala ndi chikumbumtima kapena mwakhama kuti mukhale osasamala za thanzi lanu, khalidwe limene lingakhale lokhudzana ndi maganizo oipa monga nkhawa, mkwiyo, ndi kupsinjika maganizo. Chitsanzo chophweka chingakhale chakuti munthu wokhudzidwa ndi nkhawa amakhala ndi khansa, ndipo akuopa kwambiri, samapita kwa adokotala. Mosiyana ndi zimenezi, munthu wachikumbumtima angadandaule, koma amamuyesa kapena ayesedwa, amadziwa za matendawa, ndipo amachiritsidwa panthaŵi yake.

8 -

Siyani Kudana Nanu Usiku

Kuchuluka kwa kugona kumene mumapeza kungakhudze moyo wanu, osati chifukwa chakuti woyendetsa galimoto ali pangozi ya ngozi ya galimoto. Kufufuza kwa matenda a mliri , kugona pang'ono (maola osachepera asanu ndi limodzi) kapena mochulukira (maola oposa asanu ndi anayi) wasonyezedwa kuika anthu pangozi yaikulu ya imfa. Umoyo waumulungu uli pamzere: Kugona bwino usiku kungakuthandizeni kupeŵa kupanikizika, kuvutika maganizo, ndi matenda a mtima.

Mukhoza kuphunzira kugona mofulumira ndikutsata njira zomwe zingakuthandizeni, monga kusunga chipinda chanu chakuda ndi kusokoneza, komanso kukhala ndi kutentha pambali yozizira. Zochita za Kusinkhasinkha zingathe kukhazikitsa ubwino wokhala ndi tulo tosangalatsa, ndipo phokoso la phokoso losawonongeka lingathandize phokoso labwino. Ngati mukuvutikabe kugona, kapena kugona, onani wothandizira zaumoyo kuti akuthandizeni.

9 -

Lekani Kupsinjika

Mofanana ndi mkwiyo, kupanikizika kumapweteka thupi lanu ndipo kungachepetse moyo wanu. Poyesera kuchepetsa nkhawa, mukhoza kukhala ndi thanzi labwino nthawi yaitali, komanso kukhala ndi moyo wabwino pakalipano.

Kulemba kapena kulemba m'buku, kulingalira (chizoloŵezi chokhala ndi moyo wautali kwa nthawi yaitali), ndi kuphunzira kupumula ndi njira zabwino zothetsera nkhawa. Kugwira ntchito mwa kusinkhasinkha kwa mphindi zingapo patsiku-ngakhale pa tebulo lanu-kungapatse ubongo wanu tchuthi kuti musakhale ndi nkhawa komanso kukhumudwa.

10 -

Lekani Kudalira (kapena Kudandaula) Chibadwa Chanu

Kukhala ndi makolo, agogo, agogo, kapena achibale ena amatha kukhala zaka makumi asanu ndi anayi ndi kupitirira angapangitse kuti mutero, koma musadalire kwambiri mbiri yakale ya banja lanu. Kafukufuku wopangidwa pa mapasa a ku Scandinavia amasonyeza kuti chibadwa chingakhale ndi gawo limodzi mwa magawo atatu a moyo wanu wautali.

Izi ndizoonadi uthenga wabwino kwa ife omwe tilibe makolo awo. Zinthu zachilengedwe ndi zamoyo monga zakudya, zochita masewera olimbitsa thupi (zomwe ochita kafukufuku amazitcha kuti zifukwa zosinthika), kaya mumakhala poizoni zapantchito, mumakhala ndi nkhawa zotani, mumakhala osamala kwambiri za mayesero a zachipatala ndi kuyang'anitsitsa, komanso mphamvu za maubwenzi anu amtundu uliwonse zimathandiza kwambiri kuti mumakala msinkhu komanso momwe mungakhalire motalika. Kuphatikizanso apo, bwanji kuganizira za chibadwa chomwe simungathe kulamulira, pamene zinthu zomwe mungathe kupindula ndi chidwi chanu?

_Zotsatira:

_{Tsamba la Zakale: Usiku Wabwino Umagona. National Institute on Papering Information Sheet.}

_{Antonio Terracciano et al. Makhalidwe owonetsera moyo wautali: Ntchito, Kukhazikika Mtima, ndi Chikumbumtima. Psychosom Med. 2008 July; 70 (6): 621-627.}

_{Carlos Augusto Monteiroa1a et al. Kuwonjezeka kwa zakudya zopangidwa ndi ultra ultrasounded ndipo zingakhudze thanzi laumunthu: umboni wochokera ku Brazil. Chakudya Chamagulu Chawo; 2011. 14: mas. 5-13.}

_{Zakudya za sodium. Maofesi a National Health Information Sheet Sheet.}

_{Jane E. Ferrie ndi al. Kuyembekezera Kuphunzira Kusintha mu Kugona Nthawi: Misonkhano ndi Imfa mu Gulu la Whitehall II. Kugona. 2007; 30 (12): 1659-1666.}