Iindlela zokuphila ezikhuthaza impilo efanelekileyo

Xa ufuna ukuhlala ubomi obude kunye nobomi, kukho izinto onokuziguqula kunye nezinto ongenako. Nangona ungeke ukwazi ukukhetha iizakhi zakho zegeni, unokwenza ukhetho oluya kunciphisa ingozi yakho yempilo kwaye mhlawumbi ungeze iminyaka ebomini bakho. Ezi zintandathu zokuguqula indlela yokuphila zinobubungqina obungcono bokunika iminyaka enempilo.

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Ukufumana Amanani amaninzi okulala

Ukufumana ixesha eliqhelekileyo lokulala kubalulekile ukunika umzimba wakho ithuba lokubuyisela nokuvuselela. Akugcini nje ukuyihlaziya "iibhetri" zesiqhelo kodwa ibuye ibuyele kuyo yonke imisebenzi yemigudu efunekayo ngumzimba, njengokuhlaziywa kweeseli ezindala, ukukhupha iindawo zokuchitha kunye nokulungisa umonakalo weeseli. Ukulala ngaphantsi kweeyure ezisixhenxe ngebusuku kuboniswe ukuba nemiphumo emibi emzimbeni wakho.

Ukulala nge-apnea kungabangela ukwanda kwingozi yempilo, ngoko qiniseka ukuba ufunde ukulala kwaye ulandelele kunye neengcebiso zomshini we-CPAP kunye nezinye iindlela zokungenelela. Utshintsho kwiipatheni zakho zokulala lungabonisa ukuba utshintsho kwimpilo yakho, ngoko ubone ugqirha wakho ukuba uhlolwe ukuba kukho utshintsho.

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Ukutya rhoqo ukutya okunokulinganisela, kuquka nefestile

Ukutya okunokulinganisela okunempilo kunokunceda ukubonelela amandla kunye nokunciphisa ubungozi bakho kwizifo ezibulalayo ezifana nezifo zentliziyo, uxinzelelo lwegazi, isifo sikashukela, kunye nosomdlavuza. Inokukunceda ukugcina ubunzima obuqhelekileyo. Ezinye izifo okanye iimeko zibonakalise ubudlelwane kunye nesondlo esithile okanye izinto zokutya.

Ezi zifo ezihlukileyo zingathinteka ngokufanelekileyo kwaye zibi nento oyidlayo. Nangona kunjalo, kubalulekile ukuba ungadluli kuwo wonke ukutya. Izinto ezisisiseko zixutyushwa nguMichael Pollan, "Yidla ukutya, kungabi ninzi kakhulu.

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Ukusebenzisana rhoqo noMsebenzi woMzimba

Imizuzu engamashumi amathathu ngosuku lomsebenzi wemizimba rhoqo ugalela kwimpilo ngokunciphisa izinga lentliziyo, ukunciphisa umngcipheko wesifo senhliziyo, nokunciphisa inani lokulahleka kwethambo elihambelana nobudala kunye ne-osteoporosis. Uqeqesho lwamandla luyinxalenye ebalulekileyo yokugcina umzimba wakho.

Xa usuphele iminyaka engama-65, iimfuno aziyi kuhla, kwaye unokuzuza ngokufaka imilinganiselo yokulinganisela kunye nokuzivumelanisa nezimo. Ukuba uzibuza ukuba ungaqaliswa njani, khangela umziselo woqalayo ngeengcebiso kunye nezikhokelo.

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Ukugcina Ubunzima beMzimba

Ubutyebi bunxulumene nobomi obufutshane kunye nokubeka ingozi kwezinye izifo eziphambili. Iindaba ezilungileyo kukuba ukuba ukhuluphele kakhulu akunciphisi ixesha elide. Ungagcina ubunzima bakho ngokulinganisela ngokutya ukutya okunempilo kwaye ungayifaki kwii-calories ezingenanto.

Umsebenzi wokwenyama unceda umzimba usebenzise iikhalori ngokuthe ngempumelelo, ngaloo ndlela unceda ekulahlekeni kwesisindo nokugcinwa. Ukongezelela, imizuzu engama-60 yomsebenzi oqhelekileyo uya kunceda ekugcineni isisindo

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Ukungasebenzisi Imveliso yeTuba, kuquka ukutshaya okanye ukuhlafuna

Ukubhema kwama-akhawunti angaphezu kwama-400 000 ngonyaka e-United States kuphela. Okubi nakakhulu, ezinye izigidi ezili-16 zihlala zibuhlungu ngenxa yezifo eziphathelele ukutshaya. Ukuba ufuna ukuphila ubomi obonwabileyo nangona uhlala ixesha elide, ungabhemki okanye uhlabe iteksi.

Ukutshatyalaliswa okungapheliyo kwi-nicotine kwintlanzi kunokukhawuleza isifo se-coronary disease, isifo sesilonda sezilonda, ukuphazamiseka kokuzala, ukutshatyalaliswa kwe-reflux, ingozi yokugula, ukugula komntwana kunye nokufa, kwaye kukhokelela ekulibazisekeni ukuphulukiswa kwesilonda.

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Ukusebenzisa utywala ngokuModareyitha okanye kungekho konke

Ukusetyenziswa kancinci kotywala (isiselo esisodwa sabasetyhini, amabini amadoda) sinxulumene nomngcipheko ophantsi okanye isifo senhliziyo. Amanqanaba aphezulu otywala angabangela iingxaki zempilo kunye nezokuziphatha, kubandakanywa ingozi ephezulu yokwanda kwengcinezelo yegazi, isifo, isifo senhliziyo, ezinye iintsholongwane, izingozi, ubundlobongela, ukuzibulala nokufa jikelele.

> Imithombo:

> Amacandelo okuLawula nokuLawula izifo. Iimiphumo zeMpilo yeCigarette Ukubhema.

> I-KM engekho mthethweni, i-Kit BK, i-Orpana H, iGraubard BI. Umbutho wezo zonke izizathu zokufa kwabantu ngokugqithisa nokugqithisela ngokusebenzisa amanqanaba omgangatho wembumba. JAMA . 2013; 309 (1): 71. i-doi: 10.1001 / jama.2012.113905.

> Isizwe seSizwe sokuguga, Ubusuku obuhle bokulala

> Amasebe e-United States wezoLimo kunye neMpilo kunye neNkonzo zoLuntu. "Izikhokelo Zesidlo sabaseMelika, 2015-2020."

> United States Isebe Lempilo Neenkonzo Zoluntu. Izikhokelo zoMsebenzi we-Physical Physical 2008.

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