3 Izinyathelo Zonyaka Onempilo Entsha

Ufuna ukuthola isiqalo esisha futhi usethe imigomo yempilo yakho ngonyaka omusha? Cabangela ukuqala ngalezi zinyathelo ezintathu.

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Bhekisela iziPhuzo eziPhezulu

Kuye kwabikwa ukuthi amaMelika ajwayelekile adla amathisipuni angu-22 ushukela ngosuku. Njengoba i-American Heart Association incoma ukuthi ukungenisa ushukela angeke kudlulele amathisipuni ayisithupha nsuku zonke kwabesifazane namashukela ayisishiyagalolunye nsuku zonke amadoda, kulula ukubona ukuthi ushukela owongeziwe luholela kanjani ekukhokhweni uma kuziwa ezimbangela ezinkulu zokukhuluphala kwesifo sikashukela nesifo sikashukela .

Umthombo omkhulu ushukela owenezelwe oshiswe emlilweni eminyakeni yamuva yisigaba seziphuzo eziphuzayo, kufaka phakathi iziphuzo ezithambile, ama-juice afanelekile neziphuzo zamandla. Ngokusho koMnyango Wezolimo wase-United States (i-USDA), isilinganiso esingama-12-ounce angama-cola aqukethe amathisipuni angaphezu kuka-8 ushukela! Ngakho-ke, ngokuphuza isiphuzo esisodwa esincane esiphuzile, owesifazane wayebe esedlulile kakade ngokuphakanyiswa kwakhe okushukela nsuku zonke (ngamashuuni ayisithupha), futhi indoda yayizofinyeleleka kuye (ngamapuni ayisipuni ayisishiyagalolunye).

Ucwaningo olulodwa lwabonisa ukuthi ukuphuza ushukela-iziphuzo ezinomsoco ezinjenge-sodas zazihlotshaniswa nama- telomeres amfushane (okuyi-marker ye-aging - i-telomeres edelele, ukukhuluma nje, iyimpawu yobusha, kanti ukunciphisa i-telomere kubonisa ukuguga). Lokhu, futhi, kwakuhlobene nengozi ephakeme yezifo zenhliziyo nesifo sikashukela.

Abaphenyi bokucwaninga baphetha ngokuthi "ukusetshenziswa okuvamile kwe-sugar-sweet sodas kungase kube nomthelela ekuthuthukiseni isifo samagciwane ngokuguga kwegciwane eliphuthumayo." Ngamanye amazwi, ngokukodwa kokunye kwesiguli esingeziwe-ushukela, ukuphuza ama-sodas kungadala amangqamuzana akho - ngakho-ke, wena.

Ngenxa yobungozi obunjalo kanye nomnikelo weziphuzo eziphuthumayo ekubhekaneni nokukhuluphala kwengane, amadolobha amaningana kuwo wonke ama-United States asele amalebula okuxwayisa noma izintela eziphuzweni eziphuzayo.

Ngakho-ke, ungayifinyelela kanjani kangcono le sinqumo esibaluleke kakhulu sezempilo manje nonyaka omusha? Hlanza manje ukuthi ungathengi iziphuzo ezithandwayo. Thola noma yikuphi iziphuzo ezithambile ezisele, ama-chocolates ashisayo, ama-coffees aphethwe yiziphuzo, noma iziphuzo zamandla ngaphandle kwendlu yakho manje, futhi ungavumeli noma yikuphi.

Yenza amanzi, itiye elingenayo i-unsweetened, noma ikhofi ebomvu iziphuzo zakho zokuphuza.

Okuningi

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Hamba iMediterranean

Ukudla kwamaMedithera kufana nemilingo uma kuziwa ngendlela eqhubekayo yokudla okuye kwafakazelwa ngokwesayensi ukuvimbela konke okuvela ezifweni zenhliziyo kuya emdlalweni webele.

Esikhundleni sokudla ukudla okukhethwa yi-fad ukuthi umuntu ukhetha kuphela ngezinhloso zesikhashana zokulahlekelwa isisindo, iMediterranean Diet iyindlela yokuphila, indlela yokudla impilo yakho yonke.

Lesi yisitayela semvelo sokudla iningi labantu abakhileyo emazweni azungeze uLwandle LwaseMedithera-ngakho igama.

Isidlo saseMedithera sigcizelela ukusetshenziswa kwezithelo nemifino yonke, okusanhlamvu okugcwele, amantongomane emithi, amafutha omnqumo angaphezulu, izinhlanzi nezinkukhu, kanye newayini (ikakhulukazi iwayini elibomvu) ngokulinganisela.

Izinsiza eziningana zitholakala kulabo abafisa ukuhlola nokuthatha isitayela saseMedithera sokudla. Ngaphezu kwezincwadi zokupheka ezihlukahlukene ezitholakalayo manje, abafundi bangathola izinsiza ezifaka phakathi kodwa ezingapheli kulokhu okulandelayo, ukuqala:

• Ukudla kwaseMedithera ukunciphisa i-cholesterol

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Thola emizuzwini engama-30 yokuzivocavoca nsuku zonke

Imikhombandlela eminingi kazwelonke kanye nasemhlabeni wonke iphakamisa ukuthola okungenani imizuzu eyi-150 yokuzivocavoca umzimba ngokulinganayo njalo ngesonto. Lokhu kungahumusha imizuzu engama-30 yokuzivocavoca umzimba ngokuphindwe kasikhombisa ngesonto, isibonelo. Futhi ucwaningo luye lwaveza izinzuzo zezempilo zokuhamba ngezinsuku ezingu-30 zokuhamba: ku-Nurses 'Health Study, isibonelo, labo abahamba ngokukhawuleza noma abaphumelele ukuzivocavoca umzimba okungenani imizuzu engama-30 nsuku zonke babe nobungozi obuphansi bokungazelelwe ukufa komzimba phakathi neminyaka engu-26 yokulandela.

Yini ebala njengokuzivocavoca umzimba? Imisebenzi yemvelo efana nokulima okujwayelekile , ukuhamba okusheshayo, ukudansa kwebhola, nokulingana kufinyelela esigabeni sokuzivocavoca umzimba.

Isihluthulelo ukuqala ngomsebenzi owujabulelayo nokuthi uzokwazi ukwenza okuningi uma kungezona zonke izinsuku zesonto. Lokhu kuzokwenza kube lula ukunamathela ngokuhamba kwesikhathi.

Futhi ngokuhamba kwesikhathi, ngemuva kwakho konke, yilokho izinqumo zonyaka omusha zikhona ngempela.

_Imithombo:

_{Estruch R, Ros E, Salas-Salvadó J, et al. Ukuvimbela okuyisisekelo isifo senhliziyo nesidlo saseMedithera. N Engl J Med 2013; 368: 1279-1290.}

_{I-Leung CW, uLaraia BA, Needham BL, et al. I-soda ne-aging cell: izinhlangano phakathi kweshukela-isiphuzo esiphundu ukusetshenziswa kanye neukocyte telomere ubude kubantu abadala abanempilo kusukela National Health and Nutrition Examination Surveys. Am J Impilo Yomphakathi 2014 Oct 15: e1-e7.}

_{UJohnson R et al. Ukudla okuyishukela nokudla kwempilo: isitatimende sesayensi esivela ku-American Heart Association. Ukujikeleza ngo-2009.}

_{Imihlahlandlela yomsebenzi womzimba wabaseMelika. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu.}

_{Tracy SW. Umlando wemithi: into entsha ngaphansi kwelanga? Ukudla kwaseMedithera nempilo yempilo. N Engl J Med 2013; 368: 1274-1276.}

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