Izigqibo ezithatha ixesha elide Uya Kuvuya

Masijamelane nayo: ezinye iindlela zokuziphatha ezinempilo zihle ngakumbi kunabanye. Ngoxa ulandela ukutya okuguga , ukunciphisa ubunzima obunokubakho, nokusebenzisa imizuzu eyi-10 ngemini kunokukunceda ukuba uphile ixesha elide, ungayigxina inzuzo ebonakalayo yokubandakanya le miqhelo kwimini yakho. Akunakuphela nje ukuba bazive behle, zikulungele impilo yakho kunye nobomi obude, nawe.

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Smile ngaphezulu

Kulula ukukhupha umomotheka njengesenzo esincinci sithandwa ngabantu abangenakwenene okanye abanomdla njengoko befanele ukuba. Kodwa ubungqina obuninzi bubungqina obubonisa amandla okunciphisa uxinzelelo. Ngophando olumangalisa olupapashwe kwiSayensi yeNzululwazi, abaphandi baseYunivesithi yaseKansas bafumanisa ukuba izinga leentliziyo zezifundo ezenza umsebenzi oxinzelelekileyo babuyela ngokukhawuleza xa bebetha. Oku kwakuyinyaniso nangenxa yezifundo ezicelwe ukuba zibambe izikhwebu phakathi kwamazinyo; ngokunyanzeleka ukuba banyanise ngaphandle kokuqonda ukuba benza njalo. Ukuqhaqhazela ukunyamezela imeko inokumkhonza kakuhle, kwaye kuya kunceda ukhangele umncinci, naye.

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Misa isikhashana kwiNkcazo eNgqiqo

Ukuthatha nje umzuzu ukujonga iimvakalelo ezininzi ezihamba ngayo ngengqondo yakho kunokunciphisa uxinzelelo, unciphise intliziyo yakho kwaye ikuncede ugxilise. Oko kukufumanisa ngezifundo ezininzi ngezibonelelo zokucingisisa-ngokwemigqaliselo yomntu, ukuqonda nje isimo sakho sengqondo ngaphandle kokuzama ukutshintsha indlela ocinga ngayo okanye uzive ngayo. Zinike isikhumbuzo sokwenza iseshoni yokucamngca emfutshane; Ngemizuzu embalwa nje, uya kuba yindlela yakho yokwakha umkhwa ozenzekelayo onokukunceda ukuba ungagcini nje, unciphise ingozi yokuxinezeleka (kwaye ugcine isisindo esifanelekileyo), kodwa uphile ixesha elide.

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Yidla i tshokolethi

Phakathi kwezinto ezithandekayo zempilo kwiminyaka yamuva kukufumanisa ukuba umngcipheko weemeko zengqondo ezinjenge- heart attack and stroke zibonakala ziyancitshiswa ngokusetyenziswa rhoqo kwhokolethi. Nangona i-cocoa encinci eyenziwa ngaphantsi ibonakala ibamba i-flavonoids enokuxhamla, inokudla rhoqo i-chocolatelethi nayiphi na uhlobo idibaniswa nokufa okuncinane kwizifundo eziliqela ezide. Qaphela nje ukuba ubukele i-calorie yakho yonke into, ukuphepha ukubeka isisindo nokunyusa ingozi yesifo senhliziyo.

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Phuma ngaphandle

Ngaba uye waphuma umnyango ukhathazekile ngengxaki eyayibonakala ingapheliyo xa ubuyela ekhaya? Awunayo yedwa: uphando oluthile lufumene ukuba ukuchitha ixesha kwindalo kunokunciphisa uxinzelelo kunye nokukhathala kwengqondo, ukunciphisa uxinzelelo lwegazi, kunye nokuphucula ingqondo. Ngexesha elichanekileyo ukuba ukuphuma ngaphandle kuzuza njani uphando, abanye abasebenzi basebezempilo basebenzisa okubizwa ngokuba "unyango olusinceda uluntu" ukunyanga iimeko ezibangelwa ukukhuluphala kwe-schizophrenia. Okongeziweyo: ukuqhuba ngaphandle kunokunceda uhlale ukhuthazekile kwaye ulandele.

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Sebenzisa ixesha kunye nabanye abantu

Ukuhlala unxulumene nentlalo ngumakhi-odala, ngokutsho kwengcali yeengqondo kunye nomlobi uHoward Friedman. Uphando lwakhe ngovavanyo luka-Lewis Terman lweminyaka eyi-80 lwabafundi base-1,500 bafundisa ukuba enye yokuziphatha okuqhubekayo phakathi kwabathathi-nxaxheba bexesha elidlulileyo kwimeko abaye baxhomekeke ngayo kuluntu kunye nabahlobo. Musa ukungaziboni iintlawulo zezempilo zokuhlala udibanisa nabanye.

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Bala iintsikelelo zakho

Ukubulela akusho nje ukubulela-yindlela yokujonga imibala yakho yonke ebomini. Abantu ababhekisela kubo njengombulelo kubonakala bexinezelekile, umona, kunye nentukuthelo, baneenkqubo ezininzi zokuzivikela, kwaye banethemba elingakumbi kunye nelixa elizayo. Ingaba ugcina iphepha lokubonga okanye uqaphele nje iintsikelelo zakho ngaphambi kokuba ulale ebusuku, impilo yakho nemibono yakho iya kuncedwa ngokubulela ngakumbi.

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Yi-Glass yewayini okanye iSip Into efanayo

Khuphula iglasi okanye ezimbini, kodwa kuphela iglasi okanye ezimbini. Kukho idatha ebanzi ebonisa ukuba abantu abaselayo imihla ngemihla baphila ixesha elide kunabantu abasela ngaphezulu koko, okanye nakwabo abangenanto. Yaye i-long-accolades accolades ayikho kuphela iwayini ebomvu; ukusela nayiphi na utywala ngokumodareyitha kudibaniswa nokufa okunciphisa, ukususela kwisifo senhliziyo nokuhlaselwa ngumhlaza.

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Yidla amaninzi amaninzi

Musa ukugcina ezi zinto zikhethileyo nje ngeziganeko ezizodwa. Uhlaziyo olukhulu oluqhutywe ngabaphandi beSikolo seHarvard yezeMpilo kunye nolunye uhlanga olubandakanya amabhinqa angama-76 000 kunye namadoda angama-42,000 afundwa ngaphezu kweminyaka emashumi amathathu athola ukuba ukutya malunga ne-28g) yamantongomane imihla ngemihla kwakudibene nomngcipheko we-20% ophantsi wokufa kunoma yimuphi bangela. Nangona uphando alubonakali ukuba ukutya ama-ammondi, i-walnuts kunye ne-cashews empeleni kunciphisa ithuba lezifo ezifana nesifo senhliziyo, umdlavuza, kunye nokugula okuphefumulayo, ngokuqhelekileyo izifundo ezithandwayo zintyatyambo, ziphantsi kweengozi zezi zifo. Kulungile-abantu abahlala besidla amantongwane banamathele kunabo abangenayo, nangona oku kudla okuninzi kwamafutha kunye nekhalori.

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Yiba neNdebe yeCafesi

Ukuba usuku lwakho luxhaswa yi-caffeine, olu phando lufumana phezulu kunye nezigqibo zesayensi malunga ne tshokolethi. Uhlalutyo lwe-meta lwama-2014 olupapashwe kwi- American Journal of Epidemiology lubonise ukuba ukutya iikomityi zekhofi ezintathu ngosuku zidibaniswe nesantya sokufa esingaphantsi kwe-21% kwisifo senhliziyo. Izifundo ezilalele iikomityi ezine zekhofi nganye ngosuku zineengozi engaphantsi kwe-16% yokufa kunoma yintoni na isizathu. Ukuba uyayithanda ikhofi, sisela iikomityi ezimbalwa zemihla ngemihla ngaphandle kwecala; usenokuba nempilweni.

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Sichitha ixesha kwiCause Uyakuthanda

Abantu abavame ukuvolontiya rhoqo baqaphela ukuba bafumana okungakumbi kunokuba benze-kwaye kukho uphando lokubuyisela. Ukupapashwa ngo-2013 kwi- Psychology and Olding, ukuphononongwa kwezifundo ezili-14 ezihlolisisa ubudlelwane phakathi kokuvolontiya okulungiselelwe kunye nempilo kufumaneka ingozi yokufa kwabantu phakathi kwabantu abazinikela ngokuzithandela ixesha labo namandla ukuze babone inkxaso. Nangona kukho ubungqina bokuthi ubhalisele nje ukukhulisa impilo yakho akusikhuseli, ukunceda abanye (ngaphandle kokugqithisa amandla akho emzimbeni okanye ngokomzwelo) kubonakala kukugcina impilo kwaye uphila ixesha elide.

Uyabona? Akukho sizathu sokubandezeleka xa sakha imikhwa enempilo. Kungakhathaliseki ukuba ubudala bakho, indlela yakho yokuphila inokuthi iphathwe ngendlela elungileyo kunye nezenzo ezinokuziliba kunye ezizinzileyo eziza kukushiya ukuguga ngokukhawuleza.

_Imithombo:

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_{Annerstedt noPeter Wahrborg. I-Treatment-Assisted Treatment: Uhlolo lokuHlola oluPhezulu lweeSifundo eziLawulayo kunye nokuPhepha. "I- Scandinavia Journal of Health, 2011; 39: 371-388}

_{U-Elizabeth Richardson, uJamie Pearce, uRichard Mitchell, uPeter Day noSimon Kingham. "Umbutho phakathi koBuhlaza obumnyama kunye neCause-Mortality ethize e-Urban New Zealand: Uhlalutyo lwezoLimo lweGreen Space Utility. " BMC yezeMpilo yoMphakathi . 2010; 10: 240.}

_{Ying Bao, Jiali Han, uFrank B Hu, u-Edward L Giovannucci, uMeir J Stampfer, uWalter C Willett kunye noCharles S Fuchs. "Umbutho weNutye yokuThengwa ngeNkcitho kunye neNkcazo yokufa." N Engl J Med 2013; 369: 2000-11.}