Indlela Yokuhlala Umncinci

Ukuzama ukuhlala ixesha elide kuluxanduva olukhulu, kodwa loo minyaka eyongezelelweyo ayiyi kuba ninzi xa ungeva unempilo kwaye unamandla. Ngoko kutheni ungazami ukunceda umzimba wakho usebenze umncinci kunexesha lakho lexesha , ngokulandela amanyathelo ambalwa asemgangathweni ekubhekeleni kokuphila ixesha elide?

Bona ukuba utshintsho olunjani olufunekayo namhlanje, ukwenza umzimba wakho usebenze ngendlela enobutsha kunye neendlela ezinamandla, iinyanga okanye iminyaka ukususela ngoku.

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Yeka Ukubhema

Ukuyeka lo mkhuba uya kwenza okungakumbi ukuphila kwakho kwexesha elide - kunye nempilo yakho ngokubanzi - kunokuba nayiphi enye inguqu oyenzayo. Izifundo ezininzi ziye zaphawula ukuba ukubhema kwefayibha kuthatha inhlalakahle jikelele kunye nemeko yempilo yabasetyhini kunye nabasetyhini . Ngokukodwa, ukuqhuba umkhwa omkhulu wokubhema uneminyaka engama-40 kuye kwaboniswa ukucoca malunga ne-elishumi kwimpilo yakho. Inokudambisa ezininzi izifo ezinxulumene neminyaka ezifana nesifo senhliziyo nesifo sikashukela . Ukubhema kubangela nokuba ugugile kwangaphambili kwesikhumba , okwenza ubonakale ukhulile

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Gcina i-Weight Health Weight

Ngethuba kusekho ukuphikisana malunga nokuba ubukhulu becala bunjani - ukusebenzisa i-Body Mass Index (BMI), ubukhulu besikhumba -to-hip , ubukhulu bekhanda, okanye nje inani kwinani - abaninzi abaphandi bexesha elide bayavumelana ukuba amaninzi amaninzi emzimbeni wakho akubeka phambili kwiimeko ezininzi ezinzulu ezifana nesifo senhliziyo, isifo, isifo sikashukela, nomhlaza.

Ukunyaniseka kunokuthi kuthathe umonakalo obulalayo kwisibindi sakho, ekhokelela kwizifo ezinobuthi ezinobuthi . Ngaphezu koko, amanoni amaninzi kwisisu sakho axhunyiwe kwi- syndrome ye-metabolic syndrome , equka iimpawu ezifana neshukela eliphezulu legazi kunye nokunyuswa kwegazi, okanye uxinzelelo lwegazi .

Ukufumana inani elifanelekileyo leekhalori omele ulisebenzise ngalo lonke usuku kwaye ulungelelanise isicwangciso sokulahlekelwa kwesisindo esilinganiselweyo kunye nokuzinzileyo kuya kukunceda ugweme ukugula, kwenze kube lula ukuhlala ukhuthele kunye nomnxeba, kwaye uncede umzimba wakho usebenze, okanye iminyaka yobudala , uhlale phantsi ezinokwenzeka kwiinyanga, kunye neminyaka, ezayo.

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Hlala Usebenza

Iintlobo zokusebenza ngokusemzimbeni zininzi: impilo engcono yempilo ye-cardiovascular, ingozi ephantsi yomhlaza kunye nesifo sikashukela, ukuphathwa kwengcinezelo yokuphucula, nokuphila ixesha elide. Uphando lwe-2011 kumadoda angaphezu kwe-416,000 amadoda nabesifazane abashicilelwe kwiLancet babonisa ukuba izifundo ezenza umyinge weemizuzu engama-15 ngosuku, ngokunyamekela (umz. Ukuhamba ngokukhawuleza), zazihlala emyingeni weminyaka emithathu, kunezo ncinane okanye akukho msebenzi. Olunye uphando lubonise inzuzo efana nexesha elide kulabo baqhubeka behamba. Kungakhathaliseki ukuba uhamba, ukubhukuda, ukuqhuba, okanye omnye umcimbi ubhenela kuwe, qhubeka usebenza ukuze ugweme izifo, gcina amathambo akho aqine, kwaye ubomi bakho bude!

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Yidla isidlo esichasayo

Ukutya ukutya okunokulinganisela okusekelwe kwiziqhamo, imifuno, iprotheni ephilileyo, ininzi yeentlanzi ezisezantsi, i-grains epheleleyo, kunye nexabiso elincinci lemfuyo enempilo, liye lahlanganiswa ngokuphandle ekuphandeni ixesha elide. Bonke abahlala ixesha elide kunazo zonke ehlabathini-kubandakanywa nama- Okinawa aseJapan, abo bahlala kwisiqithi sase- Hunza sasePakistan , kunye nabahlali bamazwe aseMeditera - bonke basebenzisa ukuhlukahluka kwesi sicwangciso.

Ngoxa ukongeza ukutya kwakho kunye namavithamini kunye neemaminerali kunokunceda ukuhlawula ezinye izinto ezingekhoyo, abaninzi abanondlo-zondlo bacebisa ukufumana izondlo kwizinto zokutya. Ukwenza ukhetho lokutya okunempilo, kwixabiso elifanelekileyo (ukugwema ukukhuluphala), uyinqaba ngokuchasene nezifo kunye nendlela efanelekileyo yokugcina umzimba wakho usebenza

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Ukulawula Ingcinezelo Yakho Yokuxinezeleka

Kwaye abantu abanomdla ngokutya kunye nokuzivocavoca banokuthi bangawuboni umphumo woxinzelelo kwimpilo yabo. Inyaniso kukuba, ukuxinezeleka kunemiphumo emininzi yempilo, kuquka ukuphakamisa inqanaba lakho le-cortisol, i-hormone yokuxinwa enokubangela ukuba iimeko zentliziyo, i-fatly belly fat, ixinzelelo kunye nokuchaseneka kwezifo.

Kuhlolisiso luka-2010 ngabantu abadala abadala abangama-861, abo banamazinga aphezulu e-cortisol e-urinary babenomngcipheko wokufa kwesifo senhliziyo, nangona babengenayo imbali yengxaki yenhliziyo. Ngenhlanhla, ukuxilwa koxinzelelo kubonakala kubangela ukuba kubekho ixesha elide, njengoko kucetyiswa kwizifundo eziliqela ezidibanisa ukucamngca kunye nokufa kwabantu abaphantsi. Kutheni ungazami ukucamngca ngengqiqo, ukuzithemba, okanye uzonwabe ngakumbi, ukulawula ubunzima bakho bemihla ngemihla? Intliziyo yakho kunye nesimo sakho sengqondo kuya kuba ngcono.

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Hlala Uluntu

Enye into ebalulekileyo yokuphila ixesha elide liyinxalenye yentsebenziswano enkulu yentlalo, kunye nenkxaso yabahlobo kunye nosapho. Enyanisweni, kuphando lwabo kuma-1,500 aseCalifornia alandelwa ukusuka ebuntwaneni ukuya ekugugeni, iingcali zeengqondo zikaHoward Friedman kunye noLeslie Martin zifumene ukuba ukuhlala kuxhunyiwe kunye nokuhlala kudibaniselwano kuluntu lwabo kwakukho ezinye izinto ezibalulekileyo ezibalulekileyo zokuhlala ixesha elide. Ukuba akunjalo onke amalungu enqwelana yakho yentlalo ayenayo ukuya kumsebenzi, khetha iqela lakho: abahlobo abambalwa kunye nabafihlakeleyo banokukunceda ukuba ube nobunzima obude, kwaye ubhekane nobunzima, ngokulula-izinto eziza kukunceda ukuba umzimba wakho ukhusele.

Mhlawumbi, akudingeki ukuba utshintshe imikhwa yakho yemihla ngemihla ukwenza uphuculo kule mimandla. Gxininisa kwinkqubela phambili, kungekhona ukugqibelela, kunye nexesha elide, umzimba wakho uya kuba uphilile kwaye uziphatha njengomntu omncinci. Isiphumo? Eminye iminyaka ebomini bakho, kunye nobomi obungakumbi kwiminyaka yakho.

_Imithombo:

_{Chi Pang Wen, et.al. "Umlinganiselo omncinci womsebenzi wokwenyama wokunciphisa nokufa kwexesha lokuphila: umntu oza kuba ngumfundi." I-Lancet , 16 Agasti 2011; INGXELO: 10.1016 / S0140-6736 (11) 60749-6.}

_{UDavid R Jacobs, Jr, uLene Frost Andersen noRune Blomhoff. "Ukusetyenziswa kokusanhlamvu konke kuxhamla ingozi yokunciphisa i-carcarvascular, i-noncancer death ekubangelwa zizifo ezivuthayo kwi-Iowa Women's Health Study." I-J J I-Nutriti yeKliniki ngoJuni 2007 i-vol. 85 no. 6 1606-1614.}

_{Emily J. Nicklett et al. "Iinthamo kunye nokuThengwa kweMifuno, Umsebenzi weMisebenzi, kunye nokufa kwabantu abakhulileyo abahlali-abakhulayo." Umbhalo we-American Geriatrics Society . Umqulu 60, Issue 5, iphepha 862-868, ngoMeyi 2012.}

_{UFriedman, HS noMartin, uLR "Iprojekthi yokuLunga kwexesha elide: Iziganeko ezithembekileyo zeMpilo kunye noBomi obude ezivela kwi-Landmark Study-Decade Study." Penguin Books. Matshi 2011.
http://www.howardsfriedman.com/longevityproject/}

_{UMichael F. Leitzmann, iYikyung Park, uAron Blair, uRachel Ballard-Barbash, uTraci Mouw, uAlbert R. Hollenbeck, uArthur Schatzkin, "IziNcomelo zoMzimba kunye neNgcipheko yokufa." Arch Intern Med. Vol. 167 (HLA. 22), DEC 10/24, 2007.}

_{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.}

_{UNicole Vogelzangs, uAartjan TF Beekman, Yuri Milaneschi, Stefania Bandinelli, uLuigi Ferrucci, noBrenda WJH Penninx. "I-Cortisol yase-Urinary kunye nobungozi bonyaka we-Six of All Cause and Cardiovascular Mortality." J Clin Endocrinol Metab 95: 4959-4964, 2010.}