3 Amanyathelo okuNyaka omtsha ophilileyo

Ukukhangela ukufumana ukuqala ngokutsha nokusekela iinjongo zempilo yakho kunyaka omtsha? Cinga ngokuqala ngala ma nyathelo amathathu.

1 -

Thetha iziTywala eziThatywayo

Kuye kwaxelwa ukuba umyinge waseMelika udla iisupuni ezingama-22 zeshukela ngosuku. Njengoko i-American Heart Association icebisa ukuba inkokhelo yeshukela engadlulanga ngaphezu kweetaspuni ezingama-6 imihla ngemihla yabasetyhini kunye neepaspuni ezingama-9 imihla ngemihla yamadoda, kulula ukubona indlela ishukela elongezelelweyo elikhokelela ngayo xa kukho iimbangela eziphambili zesifo sofuba nesifo seswekile .

Umthombo omkhulu weeshukela ezongezelelweyo ezitshiswayo kwiminyaka yakutshanje yiloluhlu lweziselo eziphathekayo, ezibandakanya iziphuzo ezinxilisayo, i-juice eziphucukileyo kunye neziphuzo zamandla. Ngokutsho kweSebe lezoLimo laseUnited States (i-USDA), umyinge ophakathi kwe-12-ounce i-cola iqukethe iipuni eziyi-8 zeshukela! Ngoko, ngokusela isiselo esisodwa esincinci esincinci, umfazi wayedlulile ngokugqithiseleyo isicatshulwa sasisisigxina (seetapuni eziyi-6), kwaye indoda yayiza kufinyelela kuye (i-9 ithisipuni).

Olunye uphando lubonisa ukuba ukusela ishukela-iziphuzo ezinomsoco ezifana ne-sodas zahlanganiswa ne- telomeres emifutshane (ezo zimpawu zokuguga - iitelomere ezinde, ukuthetha nje, ziyimpawu zobutsha, ngoxa i-telomere iyanciphisa ibonakaliso lokuguga). Oku kwaye kwahlanganiswa nomngcipheko ophezulu weentliziyo zesifo kunye nesifo sikashukela.

Abaphandi baphando baphetha ngelithi "ukusetyenziswa rhoqo kwe-sugar-sweetened sodas kunokushukumisela ukuphuhliswa kwesifo se-metabolic ngokuguga kwesantya." Ngamanye amagama, kwelinye i-sist kwi-saga esongeziweyo-, ukuphuza i-sodas kunokudala iiseli zakho - kwaye ke ngoko.

Ngenxa yobungozi obunjalo kunye negalelo lezonxiliso ezithandwayo kubunzima beentsholongwane zabantwana, izixeko ezininzi kulo lonke elaseUnited States ziye zazisa iibhile zokulumkisa kunye neerhafu malunga neziphuzo ezithandwayo.

Ngoko, ungayifumanisa njani le nto ibalulekileyo isisombululo sempilo ngoku kwaye unyaka omtsha? Sungula ngoku ukuba ungathengi nayiphi na into yokusela. Fumana nayiphi na isiselo esiphuzayo, i-chocolates ezishisayo, ii-coffees, okanye iziphuzo zamandla ezisendlwini yakho ngoku, kwaye ungavumeli naziphi na.

Yenza amanzi, itiye engenakusihlwa, okanye ikhofi emnyama yakho yokusela.

Kaninzi

2 -

Hamba iMediterranean

Indlela yokutya yaseMedithera ifana nomlingo xa kufikelelwe kwindlela yokutya okuzinzileyo eziye zabonakaliswa ukuba zenzelwe ukukhusela yonke into esuka kwisifo senhliziyo ukuya kumdlavuza webele.

Esikhundleni sokutya kwefadini ukuba umntu ukhetha kuphela iinjongo zexeshana zokulahleka kwesisindo, iMeditera Diet yindlela yokuphila, indlela yokutya ubomi bobomi bonke.

Le ndlela yendalo yokutya ininzi yabemi belizwe elijikeleze uLwandle lweMeditera-ke igama.

Isidlo saseMedithera sigxininisa ukusetyenziswa kweziqhamo kunye nemifuno yonke, izityalo ezipheleleyo, iinqatha zomthi, ioli, kunye neenkukhu kunye newayini (ingakumbi iwayini ebomvu) ngokumodareyitha.

Izibonelelo ezininzi ziyafumaneka kulabo bafuna ukuhlola nokufumana indlela yokutya yaseMeditera. Ukongeza kwiincwadi zokupheka ezahlukeneyo ezikhoyo ngoku, abafundi bangafumana izixhobo ezibandakanya kodwa ezingaphelelanga kwezi zilandelayo, kubaqalayo:

• Ukutya kweMeditera ukunciphisa i-cholesterol

3 -

Fumana iMigca engama-30 yemiSebenzi yoVukileyo yonke imihla

Iinqununu ezininzi zelizwe kunye nezizwe zincoma ukufumana okungenani imizuzu eyi-150 yokusebenza ngokulinganisela kwiveki nganye. Oku kunokuguqulela kwimitha engama-30 yovavanyo olunomlinganiselo ophindwe kathathu ngeveki, umzekelo. Kwaye uphando luye lwafaka iingeniso zempilo yemizuzu engama-30 yokuhamba: kwi-Nurses 'Health Study, ngokomzekelo, abo bahamba ngokukhawuleza okanye bafumana ukuvavanya okunyanzelekayo okungenani imizuzu engama-30 imihla ngemihla babe nomngcipheko omncinci wokukhawuleza ukufa komzimba kwiminyaka engama-26 yokulandelelana.

Yintoni ebalulekileyo njengendlela yokulinganisela okunamandla? Imisebenzi yemvelo efana negadi jikelele , ukuhamba ngokukhawuleza, ukudansa kwebhola, kunye nokulingana kufakwa kwisigaba sokwenza umlinganiselo osisiseko.

Inqakrazo ukuqala ngomsebenzi oyithandayo kwaye uya kuba nako ukuyenza eninzi xa kungenjalo yonke imihla yeveki. Oku kuya kwenza kube lula ukunamathela kwixesha elide.

Kwaye, ixesha elide, emva koko, yiyiphi iinqunto zonyaka omtsha ngokuphathelele.

_Imithombo:

_{Estruch R, Ros E, Salas-Salvadó J, et al. Ukuthintelwa kweprayimari zesifo senhliziyo kunye nesidlo saseMedithera. N Engl J Med 2013; 368: 1279-1290.}

_{Leung CW, uLaraia BA, Needham BL, et al. I-soda kunye nokuguga kweeseli: iintlangano phakathi kokusetyenziswa kwesiselo esiphucukileyo nesiphuzo kunye ne-leukocyte ubude be-telomere kubantu abadala abasempilweni kwi-National Health and Nutrition Examination Surveys. Ngaba I-J yoluntu yeMpilo 2014 Oct 15: e1-e7.}

_{Johnson R et al. Ukutya kweeshukela kunye nempilo yengqondo: inzululwazi evela kwi-American Heart Association. Uhambo luka-2009.}

_{Izikhokelo zoMsebenzi woMzimba kumaMerika. I-United States Isebe Lempilo Neenkonzo Zoluntu.}

_{Tracy SW. Imbali yeyeza: into entsha phantsi kwelanga? Ukutya kweMedithera kunye nempilo yengqondo. N Engl J Med 2013; 368: 1274-1276.}

Kaninzi