Imilinganiselo ephezulu ye-5 yokuguga okunempilo

Nangona abaphandi abaninzi besetyenziselwa ukukholelwa ukuba ukuhlala ixesha elide kunokusibuyisela iminyaka eyongezelelekileyo yokukhubazeka , ngoku kwamkelwa ngokubanzi ukuba ukuziphatha okuqhelekileyo okunempilo okunjengokutya ukutya okunomsoco , ukuyeka ukutshaya nokusela kuphela ekumodareyithini kunokukunceda ukhule ngokuzeleyo, izifo ezihlobene , ukukhubazeka, kunye nokuphucula impilo yakho yonke.

Umngeni uyazi apho uqala khona. Ukugqithisa ukutya kwakho kunye nokuzilolonga umzimba kunokumangalisa, ngoko nantsi iifutshane zexesha elide. Zizenzo ezincinane onokuqala namhlanje ukwakha imikhuba eya kukugcina uphila ubomi obude, obude.

1 -

Yi-Green Smoothie Yonke imihla

Izifundo ezininzi, kubandakanywa enye eyapapashwa ngo-2011 kwi- American Journal of Clinical Nutrition , sele ichonge ukutya okubizwa ngokuba yiMedithera njengenye yezona ndlela ezimfutshane zokufikelela kwisicwangciso sokutya esondlo. Kodwa ukufumana iinkonzo ezintlanu okanye ngaphezulu kweziqhamo kunye nemifuno esi sondlo esincinci sityalo sinokuba ngumngeni. I-smoothie eluhlaza - umxube odibeneyo wemifuno enomthi kunye neziqhamo - unokupakisha loo majelo amaninzi kwiglasi enye enkulu, engenakupheka kunye nomgudu omncinci. Ukuba uphosa emthonjeni we-omega-3 fatty acids kunye nefayibrari yokutya njengeentliziyo ze-hemp okanye imbewu ye-chia, uhamba kakuhle endleleni yakho yokukhusela isifo senhliziyo, umhlaza kunye nesifo sikashukela . I-smoothie eluhlaza ingakunceda ulahlekelwe isisindo, kwakhona, ekubeni ukwandisa umxholo wamanzi ngaphakathi kokutya kwakho kugcina unelisekile ixesha elide kunokusela isiselo esifanayo kunye nomtya.

2 -

Fumana ama-5 emizuzu yokuzivocavoca ngamandla

Imizuzu emihlanu ngemini yokuzilolonga ngamandla ingabonakala njengento encinci, kodwa cinga ngalolu hlobo: uphando oluthile lwe-2013 yiYunivesithi yaseAlabama abaphandi baBirmingham baphetha ukuba ukusebenzisa olunye usuku ngeveki kwanele ukwandisa uxinzelelo kunye namandla kwiqela labesetyhini izifundo emva kweminyaka engama-60. Emva kweveki ezili-16, abafazi abakwazi ukuchasana kunye nokusebenzisa i-aerobic kuphela kanye ngeveki kuphuculwe kangangoko kwabaninzi abaphindayo kathathu.

Umyalezo wokuthabatha? Amancinci, amanyathelo afanelekileyo athwala iziphumo. Ekubeni umzuzu wokuqala okanye njalo nayiphi na imisebenzi yokusebenza ibonakala kunzima kakhulu ukwenza, amathuba okuba uya kubambelela kumsebenzi xa uqala ukuqala. Ngeentsuku ozigqiba imizuzu emihlanu nje, usaphambili! Ukuzigcina unamandla - kukubangela ukuba uqule umsizi ngosuku olupholileyo, umzekelo - luya kuncedisa ukuqina kwentliziyo yakho kwaye kukuncedise ukuba unqande ukuhla kwengqondo.

3 -

Camngca ngeMbalwa imizuzu

Kungabonakala kungqinelani nomoya wokucamngca ukuzama ukukwenza ngokukhawuleza, kodwa ukucamngca ngengqondo kwimizuzu emfutshane inokuqala ukunyusa ukuguqulwa kwengqondo efanayo kunye neenzuzo zexesha elide ezinxulumene nezempilo ezinxulumene neeseshoni ezininzi. Iprofesa ye-Oxford yezesayensi yezeyunivesithi uMark Williams kunye neqela lakhe baye bahlakulela ukucamngca kweminye enokukunceda ukubonelela ukuzinza ngolunye usuku. Beka isikhumbuzo kwi-smartphone yakho, okanye ugcwalise imizuzu embalwa engabonakali kwibhankini okanye ugcino lwesitolo ngokugxininisa ukuphefumla kwakho, kwaye uthabathe isimo sengqondo esisongela ukukufumana. Yisingeniso esikhulu kumsebenzi wokucamngca, enye inokukukholisa ukuba ubeke ixesha elide lokucinga ngalunye suku ukuya phambili

Kaninzi

4 -

Ukulinganisa Ubunzima bakho kunye neBelly Kanye ngeveki

Akukho mntu ufuna ukugqithisa ngaphezu kwenani kumlinganiselo wabo, ingakumbi ukuba bazama ukugxila emfanekisweni omkhulu wokuguga. Kodwa ukuthwala ubunzima obuninzi kwisakhelo sakho kunokunzakalisa ubude bakho, kunye negalelo kwiimeko ezinzulu ezifana nesifo senhliziyo, isifo, nesifo sesibindi . Nangona kukho impikiswano malunga nenzuzo kunye nokuxhamla kwimihla ngemihla, ukujonga ubunzima bakho ubuncinane kanye ngeveki unikeza isibonakaliso sesilumkiso sokuqala esiphezulu, kwaye siya kukunceda ulungise isicwangciso sakho sokutya ngaphambi kokuba ufumane enye . Ukuba uzama ukunciphisa ubunzima, ukunyuka kwinqanaba emva kweveki kunokukunika umfanekiso ocacileyo wenkqubela yakho.

Ngokulinganisa iinqeni zakho ngeveki, unokubona ukuba usengozini yokugula ngokwezilwanyana ezinxulumene nokukhuluphala. Amaziko ase-United States for Control Disease Control (CDC) ancoma isinqumlo esingaphantsi kwama-intshi angama-40 (100 cm) amadoda, kwaye ngaphantsi kwama-intshi angama-35 (89 cm) ukuba ungowesifazane ongakhulelweyo.

Kaninzi

5 -

Qhagamshelana noMhlobo

Ukuhlala uxhulumene nabahlobo kunye nosapho luyinxalenye ebalulekileyo yokuphila okungcono. Enyanisweni, ingozi yempilo yokuzimelela yayixhatshazwa ngengozi yokunyanya ukugqithisa nokubhema ngababhali beengxelo ezi-148 ezahlukahlukeneyo ezipapashwe kwi- PLoS Medicine . Ukuba noqhagamshelwano oluqhelekileyo nabantu abancedisayo kukunceda ukulawula uxinzelelo, oluya kugcina i-hormone ye-hormone cortisol ekusongeni ixesha elide. Ingaba ungumhlobo omdala okanye umhlobo omtsha, zama ukwandisa ingqungquthela yakho yentlalo ingxoxo enye ngexesha.

Okukwintsusa

Iindaba ezilungileyo kukuba, akusayi kukhawuleza ukwenza imimiselo emitsha kwaye uphucule indlela ophila ngayo. UDana King, uSihlalo weSebe lezeMpilo kwiNtsholongwane yaseWest Virginia kunye nombhali we-2013 uphando ngokunyanisekileyo kwezempilo ye-baby boomers, uxelela ukuba uphando lwakhe oludlulileyo lubonisa ukuba ukwenza utshintsho olusisigxina kwiminyaka yokuphila kusenokuba " . Epapashwe kwi -American Journal of Medicine ngo-2007, ukufundisisa kwakhe izifundo ezingaphezu kwe-15 000 ngaphezu kweminyaka engama-45 kwafumanisa ukuba abantu abadala abaqala ukutya izityalo kunye nemifuno emihla ngemihla, bahamba ubuncinci bama-2/2 iiyure ngeveki, bagcine i-BMI kumgangatho ophilileyo (18.5-29.5) kwaye ugweme ukutshaya, ujabule ukuhla kwe-40% ekufeni emva kweminyaka emine kuphela xa kuthelekiswa nezifundo ezingahambelani nezi ziphatha kakuhle.

_Imithombo:

_{UDana E Kumkani, u-Arch G ophezulu, uMark E Geesey. "Ukubuyisela i-Clock: Ukwenza indlela yokuphila ephilileyo kwi-Middle Age." I-American Journal of Medicine (2007) 120, 598-603. Kwakhona: Udliwano-ndlebe nomlobi okhokelayo wenza ngoFebhuwari 6, 2013.}

_{UDana E Kumkani, uEric Matheson, uSvetlana Chirina, Anoop Shankar, Jordan Browman-Fulks. Isimo sempilo esipheleleyo se-Baby Boomers sibonakala ngaphantsi koMzukulwana odlulileyo. " I-JAMA Intern Med ipapashwe nge-intanethi ngoFebhuwari 4, 2013.}

_{UGordon Fisher, uJohn P McCarthy, uPaul A Zuckerman, uDavid R Bryan, uCc Scott Bickel kunye noGary R Hunter. "Ukuphindaphindwa koMxhatshazo oludibeneyo kunye noQeqesho lwe-Aerobic kuBafazi abadala."}

_{Holt-Lundstad J, Smith TB, Layton JB. Ubungozi beNtlalontle kunye nokufa komntu: Ukuhlolwa kweMeta-Analytical. PLoS Med 2010: 7e1000316.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2910600/}

_{Yenza iMpilo yokugqibela. Intliziyo kunye neStroke Foundation yeKhanada I-Information Information Paper.
https://makehealthlast.ca/}

_{UMark Williams noDanny Penman. "Ingqiqo: Isicwangciso seveki ezisibhozo zokufumana uxolo kwiLizwe elixhalabileyo." URudale Press. Ngo-2011. Kwakhona: Ukubhaliweyo komntu kunye nomlobi, ngoJuni 2012.}

_{Matthieu Maillot et al. "Indlela encinci yokufikelela kwiinjongo zondlobo kukuthatha ukhetho lokutya lweMeditera: ubungqina obuvela kwiidlo ezenziwe ngabakhompyutha." Am J Clin Nutrition Oktobha 2011 vol. 94 akukho. 4 1127-1137}

_{UStephen D. Barger. Intlangano yeNtlalontle, iNkxaso yeNhlalakahle kunye nokufa eMnyangweni weSizwe weeNgcaciso zeMpilo kwi-US. Utywala lwe-Psychosomatic 75: 510Y517 (2013).}

Kaninzi