Izinto ezili-10 zokuyeka ukuyenza Ukuba ufuna ukuhlala ixesha elide

Ziziphi izithintelo zokufaka

Kukho inani lezinto onokuzilungisa ukuzenza ukuze "unciphise" iwashi yakho yezinto eziphilayo kwaye uphile ixesha elide, nokuba uneminyaka yakho-20 okanye i-30s, yonke indlela eya kuma-60s, 70s, nangaphezulu. Enyanisweni, uphando luye lwabonisa ukuba aluzange lide kakhulu ukuqala imikhuba enempilo .

Kodwa kuthekani ngezinto onokuyeka ukuzenza egameni lakho lokuphila ixesha elide?

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Yeka ukutya okutya okuphambili

Enye yeenguqu ezinkulu zokutya ezenzeke emazweni amaninzi kwiminyaka engama-30 edluleyo ibe yinto yokutshintsha ekudleni ukutya okucwangcisiweyo. Kanye kunye nokukhutshwa kuya kwanda ukwanda kwesoladi, amaninzi amaninzi, ishukela kunye ne-fiber engaphantsi. Isiphumo? Ezinye izifo zesifo senhliziyo, isifo segazi , umhlaza kunye nesifo sikashukela.

Ngokomzekelo, iiNational Institutes of Health (NIH) zincoma ukuba zingadlulanga ngaphezu kwama-2,300 mg (ngaphantsi kwe-2.4g) yesodium ngosuku ngalunye kubantu abadala kunye nabanye abantu abaneemeko ezithile zempilo, njengengcinezelo ephezulu yegazi. Sekunjalo, kwiphando elingaphaya kwama-7,000 aseMelika, iiCentral for the Disease Control (CDC) zifumene abantu badla umyinge we-3,300 mg we-sodium ngosuku. Ininzi ityuwa ivela kwindawo yokudlela kunye nokutya okulula, njengempahla ebhaka, iimveliso eziphilileyo kunye nesobho.

Yenza umzimba wakho ube nomdla, kwaye uzame ukutya "ucocekile" ngokuphindaphindiweyo, kubandakanya ukutya okuphezulu kwi-fiber (edibaniswa nokuhlala ixesha elide) kunye nezinye izithako ozithengayo kwaye uzilungiselele. Ukuba unomfutshane ngexesha (kwaye ngubani ongekho?), Upheke phambili kwiibhetts ezinkulu, okanye i-splurge kuma-salads alungeleyo kunye nezinye imifuno enomtsalane okanye echwayibhileyo ngelixa ukhangele i-sodium neyeshukela ngaphakathi kwilebula.

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Yeka Ukubhema

Ukuba utshayayo, uyazi ukuba kunzima kangakanani ukuyeka, kodwa nantsi into ephefumlelweyo: I-NIH ithi ukusetyenziswa kwecuba kuyona nto ibangela ukufa. Ezinye iingqikelelo zibonisa ukuba ukutshaya kunokukuphanga iminyaka elishumi yobomi.

Enoba uyeka ukubandayo-ntanki okanye isigaba umkhwa wakho, umzimba wakho uyamangalisa ukuxolela; Uxinzelelo lwegazi kunye nokusabalalisa kuphucula emva nje kokuyeka, kwaye umngcipheko wokufumana umhlaza unciphisa unyaka ngamnye emva koko. Hlalani nikhumbule ukuba amalungu enu entsapho aya kuncedwa ngokuhlala ngaphandle kokubhema icuba ngenxa yokuba abayi kuphinda babonakale besetyenziselwa ukutshaya. Uza kujonga omncinane, naye.

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Yeka ukuhlala Njalo

Ukuba ungaziva unayo ixesha lokuzilolonga, qwalasela oku: Akunakudingi ukubetha iingcebiso ezincinane zomhlaba zemizuzu engama-30 ngosuku, ezintlanu okanye ngaphezulu ngeveki, ukwandisa ubomi bakho. Uphando olwanyatheliswa ngo-2011 kwiLancet , ukuhlola umkhwa womsebenzi ongaphezu kwama-416,000 amadoda namabhinqa eTaiwan, wafumanisa ukuba ukufumana imizuzu engama-15 yovavanyo olunomlinganiselo ngamnye ngalunye lunceda abafundi bahlala iminyaka emithathu eyongezelelweyo. Ukuphakama kwexesha elide kwenyuka ukuya kwiminyaka emine yobomi obuninzi kubantu abafikelela kwimingca yemizuzu engama-30 ngosuku. Iziphumo zinyanisekileyo nakwabo abaneengxaki zempilo ezifana nezifo zentliziyo-kunye nabantu abangaphezu kwamandla amaninzi abangazange balahlekelwe nayiphi na iipounds ngemisebenzi yabo.

Ukuhamba ngokukhawuleza kwakungomnye "wokulinganisela okucwangcisiweyo" okukhankanyiweyo kuphando lwaseTaiwan. Kusenokwenzeka ukuba wenze umgudu wokuzama ukuwusebenza kwindlela yakho yemihla ngemihla, kodwa imizuzu eyi-15 yomsebenzi kwiminyaka emithathu eyimfuneko yokuphila ifana nokuhlala ixesha elide.

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Yeka ukukhwaza

Intukuthelo ingaba nomoya onzima ukukhulula, ngakumbi xa uziva ulungele ukucaphuka kwakho. Mhlawumbi umbuzo obalaseleyo ukuzibuza yona-ngaba ufanele i-cortisol? Amanqanaba e-hormone yokuxininisa aya kunyuka xa ugxininiswe okanye unomsindo, unemiphumo emibi entliziyweni yakho, umetabolism, kunye ne-immune system. I-cortisol ephezulu idibaniswe nokufa kwabantu abaninzi kwizifundo eziliqela.

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Yeka ukuzigcina

Ukuhlala kwintlalo kunokuba yinto enokuthi iphile ixesha elide, ngokuyininzi ngokukunceda ukulawula uxinzelelo kunye nokuqinisa umzimba wakho wokuzivikela. Ulwalamano oluhle luhlala luqinile, ngobudlelwane obubi bungakushiya kwisimo esingengqondo, kwaye kukubeka ingozi yokudakumba kunye nokuhlaselwa kwentliziyo .

Ukuhlala uxhunyiwe kungabunzima xa uvakalelwa phantsi, ulahlekelwe ngumntu osondeleyo kuwe, okanye uhlala kude neentsapho kunye nabahlobo abasondeleyo. Kukho iindlela zokuphinda ubandakanyeke kwaye udibane nabantu abatsha nangona uhlala kwisixeko esitsha, kuquka ukuzithandela nokufikelela kwabanye abantu abanomdla ofanayo kunye namanethiwekhi afana namaqela oshishino kunye namaqela eencwadi.

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Yeka Ukucinga Ukuba Kuphela Iinguqu Ezinkulu Kubalo

Ukutshatyalaliswa, ukutshintshwa okutshintshayo kwindlela yokuphila kunokuphefumlela, kodwa kunokuba kunzima kakhulu-kwaye ke, ukuhlala ixesha elifutshane-kubantu abaqhelekileyo. Ngexesha elizayo xa usombulula ukutya okunempilo okanye ukuphinda usebenzise okunye, zama ukujolisa phantsi! Zama ukukhetha utshintsho oluthile oluncinane ngexesha, njengokuba uphakamise imizuzu eyi-10 ngaphambili kusasa ukuze uzilungiselele isidlo sasemini emsebenzini, endaweni yokubuyisa impilo ebalulekileyo. Njengoko isiluleko esingasentla sichaza, nokuba nemifutshane emisebenzi yosuku ngalunye iyakwazi ukuvuna iingeniso ezinkulu zokuphila kwakho.

Amashishini amancinci angakwazi ukundiza phantsi kwe-radar yakho, enezela kwiingenelo ezinkulu emva kwexesha ngaphandle kokubangela uxinzelelo kwilizwe lakho elimatasa. Ukubambisana kubaluleke ngaphezu kwexesha elifutshane, inkulu. Ngaphandle koko, ukujonga oko sele kusebenzayo kwimisebenzi yakho yemihla ngemihla kunokukunceda uzive unamandla kwaye ukhuthazwe ukuba ulungelelanise ngakumbi kwindlela efanelekileyo.

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Yeka Ukuvumela Ukwesaba (okanye Ukulahla) Kukugcine Unobomi

Kuzo zonke iimpawu zobuntu ezinokuchaphazela impilo yakho ende, unembeza uhlala ungundoqo, mhlawumbi obaluleke kakhulu. Ngoba? Ewe, abantu abanononophelo bavame ukuziphatha ngendlela enempilo njengokuthanda ukutya kakuhle, ukuzisebenzisa, nokulandela iingcebiso zabo oogqirha, ngelixa bephepha ukuziphatha okubungozi njengokutshaya nokushayela ngokukhawuleza.

Nangona kunjalo, musa ukudibanisa ukuba unembeza okanye ukunyamekela ngokuxhatshazela ngempilo yakho, umxholo onokuthi unxulumene neemvakalelo ezimbi ezifana nokuxhalaba, umsindo kunye nokudandatheka. Umzekelo ongciniweyo unokuba ngumntu onomdla onokukhathazeka ukuba unomdlavuza, kwaye ukwesaba okubi kakhulu, akayi kudokotela. Ngokwahlukileyo, umntu onokholo unokusenokukhathazeka, kodwa uhlolwe okanye uvavanywe, ufunde ngesifo, kwaye ufumane unyango ngexesha elifanelekileyo.

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Yeka Ukukhohlisa Ubusuku Bakho Bulele

Ubungakanani bokulala obunokufumana buyakuchukumisa ubomi bakho, kwaye kungekhona nje ngokuba umqhubi olele usengozini yengozi yemoto. Izifundo ze-epidemiology , ukulala kakhulu (ngaphantsi kweeyure ezithandathu) okanye ngaphezulu (ngaphezulu kweeyure ezisi-9) kuboniswe ukubeka abantu engozini enkulu yokufa. Umgangatho wobomi uphantsi komgca: Ukulala ubusuku obuhle kunokukunceda ugweme uxinzelelo, ukudandatheka kunye nesifo senhliziyo.

Unokufunda ukulala ngokukhawuleza kwaye uthathe amanyathelo anokuncedisa, njengokugcina igumbi lakho lokulala libe mnyama kunye nokungabikho kokuphazamiseka, kwaye ube neqondo lokushisa kwicala elipholileyo. Ukucamngca umzimba kunokubeka isigaba sokulala ubusuku obuhle, kwaye umatshini onokuzithengisa onokuzithengisa unokunceda ngeentetho eziphumayo. Ukuba usenenkathazo yokulala, okanye uhlale ulele, jonga umboneleli wakho wezempilo ukuze uncede.

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Yeka ukuxinezeleka

Njengomsindo, ukunyamezela kuthatha umthwalo wakho emzimbeni kwaye unganciphisa ubomi bakho. Ngokuzama ukunciphisa uxinzelelo, unokuphucula impilo yakho kwixesha elide, kunye nomgangatho wobomi okwangoku.

Ukuhamba okanye ukubhala kwidayari, ukucamngca (umkhwa ngeenzuzo ezininzi ezide ixesha elide), kunye nokufunda ukuphumla ziindlela ezintle zokuxinezeleka. Ukusebenza ngemizuzu embalwa yokucamngca ngemini-kwideski yakho-kunokunika ingqondo yakho iholide encinane kwixhala kunye nokuxhatshazwa okuyimfuneko.

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Yeka ukuxhomekeka kwi (okanye ukugxeka) iGenesis yakho

Ukuba nabazali, ootatomkhulu, okanye amanye amalungu omndeni abahlala kwiminyaka engama-90 nangaphezulu, banokubonisa ukuba nawe uya kunjalo, kodwa ungathembeli kakhulu kwimbali yentsapho. Izifundo eziqhutywe kumawele e-Scandinavia zibonisa ukuba i-genetics ingabangela uxanduva malunga neyesithathu sakho sokuphila ixesha elide.

Yiyo loo nto, iindaba ezilungileyo kuba bethu ngaphandle kobukhokho obukhethekileyo. Ubume bendalo kunye neendlela zokuphila ezifana nokutya, uvavanyo olunjani oluthileyo (ukuba ngabaphandi bachonga izinto ezinobungozi), nokuba unobungozi bee-workplace, uhlala uxineke kangakanani, unokholo olunjani malunga neemvavanyo zonyango kunye nokucingwa, kunye namandla Ulwalamano lwakho noluntu ludlala indima enkulu ekutheni uneminyaka elide kangakanani kwaye uhlala ixesha elingakanani. Ngaphandle koko, kutheni ugxininisa kwi-genetics ongeke uyayilawula, xa iziganeko onokuzifumana zona ziya kukunceda?

_Imithombo:

_{Ikhasi elidala: Ubusuku obuhle bulele. ISikole seSizwe kwiShedyuli yolwazi lokuguga.}

_{UAntonio Terracciano et al. Ubungqina bokubaluleka kokuphila ixesha elide: Umsebenzi, Ukuzinza Ngokomoya, kunye neNzululwazi. Psychosom Med. 2008 ngoJulayi; 70 (6): 621-627.}

_{UCarlos Augusto Monteiroa1a et al. Ukwandiswa kokusetyenziswa kokutya okugqithisileyo kunye nefuthe kwimpilo yabantu: ubungqina obuvela eBrazil. Nondlo lweZiko loLuntu; 2011. 14: iphe 5-13.}

_{Sodium Dietary. Amaziko eNational Health Information Sheet Sheet.}

_{Jane E. Ferrie et al. Isifundo sokuPhenduka kweTshintsho kwixesha lokulala: Iinkampani kunye nokufa kuMbutho we-Whitehall II. Ukulala. 2007; 30 (12): 1659-1666.}