Ukukhulisa Ubuninzi Bakho Emva Kobomi
Ngaba ukhe ukhathazeke ukuba ulinde ixesha elide ukufumana indlela yokuphila ngokuguga? Musa! Uphando lubonisa ukuba uqala ukutya kakuhle , usebenzise rhoqo kwaye uyeke ukutshaya njengomgangatho onempilo unokuthi ube nempembelelo ebalulekileyo kwimpilo yakho nokuphila ixesha elide-nangona ungaqalanga de emva kweminyaka eyi-50.
Nangona uphando oluninzi luye lwajonga indlela iimpawu zomntu (ezifana nokubhema utshaya) zingakwandisa okanye zifinyeze ubomi bomntu, bambalwa bazama ukulinganisa iinzuzo zokusebenzisa imilinganiselo enempilo kunye, ngakumbi kubantu abaqala kuphela kwimpilo.
Oku kwakujoliswe kwiphononongo epapashwe kwi -American Journal of Medicine , eyenziwa ngabaphandi abavela kwi-University of South Carolina yeSebe lezeMpilo.
Ulingo luvavanya ukuba ngaba esandula ukufumana indlela yokuphila enempilo eminyaka yobudala ingaba neenzuzo ezibalulekileyo, ngokwemngcipheko omncinci wesifo senhliziyo nokunciphisa ukufa .
Ngubani Wafundiswa?
Iqela labesilisa nabasetyhini abadala abali-15 792 abahlala kwiindawo ezine ezihlukeneyo eUnited States balandelwa ukususela ngo-1987 ukuya ku-1998, njengenxalenye ye-Atherosclerosis Risk in Study Communities. Iminyaka engama-45 ukuya kuma-64 ubudala, izifundo zahlolisiswa ngenxa yesisindo, ukuphakama, ukutya okutya, ukutshaya nokuzilolonga.
Ukuchaza indlela yokuphila ephilileyo
Indlela yokuphila nganye yesifundo yayingqiniswanga, kuxhomekeke kwiziphatho ezine eziphambili:
- Ukutya okungenani iintsuku ezintlanu zeziqhamo kunye nemifuno imihla ngemihla
- Ukusebenzisa ubuncinane iiyure ezimbini kunye neyure (150 imizuzu) nganye iveki
- Ukugcina ubunzima obunempilo njengoko kulinganiswa yi-Index Mass Mass (BMI) phakathi kwe-18.5-30
- Ukutshaya
Abaphandi baqaphele ukuba ababandakanyi ukusetyenziswa kotywala okucokisekileyo ngenxa yokuba uhlolisiso lujolise ekuhloliseni umphumo wokwamkela imikhwa emitsha, kwaye ukuqala ukusela ngexesha eliphakathi akukhuthazwa kakhulu.
Iimpawu ezimbi Ukufumana ngcono
Okuthakazelisayo, ekuqaleni kweso sifundo, iipesenti eziyi-8.5 kuphela zezifundo zaziqhuba yonke imikhwa emine enempilo ngokuvumelana. Emva kweminyaka emithandathu, abantu abongezelelweyo abangama-970 (okanye i-8.4 ekhulwini kwi-population population) bafumene yonke imigaqo emine. Umtshintshi oqhelekileyo kwakufuneka uqale ukutya ukutya okungenani ezintlanu kunye nemifuno imihla ngemihla. Umkhuba oqhelekileyo wokuzilolonga wawuyinto yesibini eguqukileyo yokuziphatha.
Ngubani olwabalaseleyo kakhulu (okanye ongathandekiyo) ukuqalisa ukunyanzeliswa kwezempilo?
Abaphandi bavavanya "abaguquleli abaphumelelayo" kwaye baphetha ukuba izifundo ezinokuthi zitshintshe imikhuba yokuphucula ingcono, yayingabesifazana, abo baneziko lemfundo yekholeji, engenayo imali engenayo kwaye bengenayo imbali yengozi yegazi .
Izifundo ezingenakwenzeka ukuba zenze imigaqo emine eyona nto yayiyimadoda, i-African-American, ingeniso engaphantsi, abangenayo imfundo yekholeji, kunye nabo banembali yokuxinzeleleka okanye isifo sikashukela .
Oko Abaphandi bafumane
Emva kweminyaka emine eyongezelelweyo yokulandelelana, abaguquli beendlela zokuphila ezinobomi (abo baqala ukufumana iimpawu ezine eziphambili zenkqubo yokufunda eminyaka emithandathu ubudala) banandipha ukunciphisa ama-40 ekhulwini kwengozi yokufa nasiphi na isizathu kunye nama-35 ekhulwini amathuba okuba isiganeko senhliziyo njengesifo senhliziyo okanye uhlangothi oluthile olunxulumene nababenemigangatho engaphantsi kweminye enempilo.
Oku kwakuyimiphumo engcono kunokuba abo bafumana imilinganiselo emithathu emitsha empilo. Babenomngcipheko wokufa kwabantu abangaphantsi kwama-25, kodwa kungekhona iziganeko ezisezantsi zeziganeko zentliziyo ngexesha lexesha elifanayo lokulandelela iminyaka emine.
Iziphumo ezizuzisayo zazizimeleyo ngokobulili, ubudala, ubuhlanga, imeko yezoqoqosho, kunye nembali yangaphambili yezifo ezifana nesifo senhliziyo, isifo sikashukela, okanye i-hypertension.
UDana King, uSihlalo weSebe lezeMpilo eNtsapho yaseWest Virginia naseYunivesithi yaseWest Virginia kwaye uhola umlobi we sifundo, uthi ukuba neenguqu ezinzileyo zokuphila ziqalise kwiminyaka ephakathi zingakwazi ukufumana inzuzo.
Uthi: "Ezi ziphumo eziphawulekayo nezilinganiselweyo," watsho.
"Senze olunye uphando malunga nokunciphisa impilo ye-baby boomers, kwaye olu pho nonongo lubonisa ukuba luphi utshintsho oluthile oluthile olungatshintshayo. Unokubonisa ukuba unokuphucula isimo sakho sempilo, nangona ungaqali ukusebenza kwimikhwa yakho Ubuncinane kakhulu ebomini. Nabani na okanye bonke bangenza umehluko omkhulu;
> Imithombo:
Iindlela ezi-5 onokuzenza zigcine impilo. Iimpawu eziphilayo eziphilileyo: I-Heart Heart kunye neStroke Foundation I-Public Information Sheet.
http://www.heartandstroke.com/site/apps/nlnet/content2.aspx?c=ikIQLcMWJtE&b=4016859&ct=12936635 404
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. Udliwano-ndlebe noDana King oqhutywe
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.
U-Eliza F Chakravarty, uHelen B Hubert, u-Eswar Krishnan, uBonnie B Bruce, u-Vijaya B Lingala kunye noJames F Fries. Iindlela zokuphila zengozi Ukuqikelela ukukhubazeka nokufa kwabadala abakhulileyo. I-American Journal of Medicine 2012 ngoFebruwari; 125 (2): 190-197.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266548/
Impilo emihle yezempilo kwiminyaka eyi-60 nangaphezulu. I-American Academy yeeNtsapho zeeNtsapho (AAFP) Iphepha leNgcaciso yoluntu.
http://familydoctor.org/familydoctor/en/seniors/staying-healthy/good-health-habits-at-age-60-and-yondyond.html