Ngesikhathi abacwaningi abaningi bevame ukukholelwa ukuthi ukuhlala isikhathi eside kunokusilethela iminyaka eminingi yokukhubazeka , manje sekumukelwa kabanzi ukuthi ukuziphatha okuhlala njalo okunempilo okunjengokudla ukudla okunomsoco , ukuyeka ukubhema nokuphuza kuphela ngokulinganisela kungakusiza ukuba ugugile kancane, ugweme iminyaka yobudala, izifo ezihlobene , ukukhubazeka, nokuthuthukisa impilo yakho yonke.
Inselele ukwazi ukuthi uzoqala kuphi. Ukwedlula ukudla nokuzivocavoca kwakho kungaba nzima, ngakho-ke nansi izinqamuleli zokuphila isikhathi eside. Izenzo ezincane ongaqala ngazo namuhla ukwakha imikhuba ezokugcina uphila okungcono, okude.
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Yiba ne-Green Smoothie Nsuku ZonkeIzifundo eziningi, kuhlanganise nenye eyanyatheliswa ngo-2011 eMelika Journal of Clinical Nutrition , ziye zaveza ukudla okuthiwa iMedithera njengenye yezindlela ezincane kakhulu zokufeza uhlelo lokudla okunomsoco. Kodwa ukuthola izivalo ezinhlanu noma ngaphezulu zezithelo nemifino ukuthi lokhu kudla okusekelwe ekutshalweni kuyakunselele. I-smoothie eluhlaza - ukuxuba okuhlanganisiwe kwemifino eluhlaza kanye nezithelo - kungapakisha ama-servings amaningi engilazi eyodwa enkulu, kungekho ukupheka nomzamo omncane. Uma uphonsa emthonjeni we-omega-3 fatty acids kanye ne- fiber yokudla njengezinhlanzi ze-hemp noma imbewu ye-chia, uhamba kahle endleleni yakho yokugwema isifo senhliziyo, umdlavuza nesifo sikashukela . I-smoothie eluhlaza ingakusiza ukuba ulahlekelwe isisindo, futhi, njengoba ukwandisa okuqukethwe kwamanzi ngaphakathi kokudla kwakho kugcina unelisekile isikhathi eside kunokuphuza inani elifanayo lomkhuhlane eceleni kwesidlo.
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Thola ama-5 amaminithi wokuzivocavoca okunamandlaAmaminithi amahlanu ngosuku wokuzivocavoca ngamandla kungase kubonakale njengento encane kakhulu, kodwa cabanga ngalokhu: isifundo esincane sika-2013 yi-University of Alabama abacwaningi baseBirmingham baphetha ngokuthi ukusebenzisa usuku olulodwa ngesonto kwakwanele ukukhulisa ukukhuthazela namandla enqabeni yabesifazane izifundo ezingaphezu kweminyaka engama-60. Ngemva kwamasonto angu-16, abesifazane abenza ukuphikiswa kanye nokuzivocavoca kwe-aerobic kanye kanye ngesonto bathuthukisiwe kakhulu njengalabo abenza izikhathi ezintathu.
Umyalezo wokuthatha? Izenzo ezincane, ezihambisanayo zithwala imiphumela. Njengoba umzuzu wokuqala noma noma yimuphi umsebenzi wokuzivocavoca ubonakala kuwunzima kakhulu ukuwenza, amathuba okuba uzonamathela kulo msebenzi uma uqala nje. Ezinsukwini ugcwalisa imizuzu emihlanu nje, usazoqhubeka! Ukuyibeka ngamandla - okubangela ukuthi uphule ukujuluka ngosuku olupholile, isibonelo - kuzosiza ekuziphatheni kwenhliziyo yakho futhi kukusize uvikele ukuncipha kwengqondo.
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Cabanga ngamaminithi ambalwaKungase kubonakale kuqhathaniswa nomoya wokuzindla ukuzama ukukwenza masinyane, kodwa ukuzindla kwengqondo ngisho nezikhathi ezincane kungaqala ukugqugquzela ukuguqulwa kobuchopho obufanayo nezinzuzo zezempilo zesikhathi eside ezihambisana nezikhathi ezinzima kakhulu. Ophrofesa wezepolitiki we-Oxford University uMark Williams neqembu lakhe baye bahlakulela ukuzindla okungasiza ukuletha ukuzola ngosuku oluthile. Setha isikhumbuzi kwi-smartphone yakho, noma ugcwalise imizuzu embalwa engabonakali ebhange noma esitolo sokudla ngokugcizelela ukuphefumula kwakho, futhi uthathe isisindo sengqondo esongela ukukuthola. Kuyinto isingeniso esihle kumkhuba wokuzindla, okungase kukukhombise ukuthi ubeke eceleni isikhathi esiningi sokuzindla usuku ngalunye oluqhubekela phambili
Okuningi
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Linganisa Isisindo Sakho Nebhande Lakho Kanye NgesontoAkekho ofuna ukugxila ngaphezu kwenombolo ngesilinganiso sabo, ikakhulukazi uma bezama ukugxila esithombeni esikhulu sokuguga. Kodwa ukuthwala isisindo esikhulu kakhulu kuhlaka lwakho kungalimaza isikhathi eside, futhi kubambe iqhaza ezimweni ezinzima ezifana nesifo senhliziyo, isifo sohlangothi , nesifo se- fox . Ngenkathi kunengxabano ethile mayelana nenzuzo kanye nokukhubazeka kwansuku zonke, ukuhlola isisindo sakho okungenani kanye ngesonto kunikezela isibonakaliso sokuxwayisa sokuqala ukuthi usukhululekile, futhi kuzokusiza ukuba ulungise uhlelo lwakho lokudla nsuku zonke ngaphambi kokuthola ngaphezulu . Uma uzama ukunciphisa isisindo, ukunyuka esikalini kanye ngesonto kuzokunika isithombe esiyiqiniso sokuthuthuka kwakho.
Ngokulinganisa uhlangothi lwakho olulodwa ngesonto, ungabona ukuthi usengozini yokugula ngokweqile okuhlobene nokukhuluphala okuxhunyaniswe namafutha amaningi kakhulu. Ama-US Centers for Disease Control (CDC) ancoma isikhala semisipha ngaphansi kwamasentimitha angu-100 ngamadoda, futhi ngaphansi kwama-intshi angu-89 (89 cm) uma ungowesifazane ongakhulelwe.
Okuningi
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Xhumana nomnganiUkuhlala uxhumene nabangani nomndeni kuyisici esikhulu sokuphila okungcono. Eqinisweni, izingozi zezempilo zokuzihlukanisa ziqhathaniswa nezingozi zokukhuluphala nokubhema ngabalobi bokuhlaziya kuka-2010 kwezifundo ezingu-148 ezishicilelwe ku- PLoS Medicine . Ukuxhumana njalo nabantu abesekayo kuyakusiza ukuphatha ukucindezeleka, okungawugcina i-hormone yokucindezeleka i-cortisol ekusongeni impilo yakho ende. Kungakhathaliseki ukuthi ungumngane omdala noma umngane omusha, zama ukwandisa ingxoxo yakho yomphakathi ingxoxo eyodwa ngesikhathi.
Ngaphansi
Izindaba ezinhle, akukaze kube sekwephuzile kakhulu ukuba usebenzise imikhuba emisha futhi uthuthukise indlela yakho yokuphila. UDana King, uSihlalo weMnyango Wezokwelapha Emndenini eWest Virginia University kanye nomlobi we-2013 ucwaningo oluchaza impilo yezingane zokuqeda izingane, utshela ukuthi ucwaningo lwakhe lwangesikhathi esidlule lufakazela ukuthi ukwenza izinguquko ezinempilo phakathi ne-midlife kungakwazi ukukhiqiza "izinzuzo ezilinganiselwe nezibalulekile" . Eshicilelwe kuyi -American Journal of Medicine ngo-2007, ukutadisha kwakhe izifundo ezingaphezu kuka-15 000 ezingaphezu kweminyaka engu-45 kwathola ukuthi abantu abadala abaqala ukudla izithelo nemifino nsuku zonke nsuku zonke, bahamba ubuncane bamahora amabili / 2 ngesonto, balondoloze i-BMI emkhakheni onempilo (18.5-29.5) futhi ugweme ukubhema, ujabulele ukuhohla okungama-40% ekufeni emva kweminyaka emine kuphela uma kuqhathaniswa nezifundo ezingabambeleli kulezi zimo zokuziphatha ezinempilo.
Imithombo:
Dana E King, Arch G Mainous, uMark E Geesey. "Ukubuyisela i-Clock: Ukwamukela Indlela Yokuphila Enempilo Ephakathi." I-American Journal of Medicine (2007) 120, 598-603. Futhi: Ukuxoxisana nomlobi oholayo kwenziwa ngoFebhuwari 6, 2013.
UDana E King, u-Eric Matheson, uSvetlana Chirina, u-Anoop Shankar, i-Jordan Browman-Fulks. Isimo Sezempilo Esiphelele Sezingane Zibonakala Ngaphansi Kakhulu Esizukulwaneni Esidlule. " I-JAMA Intern Med Ishicilelwe ku-intanethi ngoFebhuwari 4, 2013.
UGordon Fisher, John P McCarthy, uPaul A Zuckerman, David R Bryan, C Scott Bickel, noGary R Hunter. "Ukuvama kokuphikiswa okuhlangene nokuqeqeshwa kwe-Aerobic kwabesifazane abadala."
Holt-Lundstad J, Smith TB, Layton JB. "Ubuhlobo Bokuxhumana Komphakathi Nobungozi: Ukubuyekezwa Kwama-Analysis." I-PLoS Med 2010: 7e1000316.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2910600/
Yenza impilo iphele. I-Heart and Stroke Foundation yaseCanada Ishidi Lolwazi Lomphakathi.
https://makehealthlast.ca/
UMark Williams noDanny Penman. "Ukucabangela: I-Week Eight Week Plan Yokuthola Ukuthula Ezweni Elizwelayo." URudale Press. 2011. Futhi: Ukuxhumana komuntu nomlobi, ngo-June 2012.
Matthieu Maillot et al. "Indlela encane yokufinyelela imigomo yokudla okunomsoco iwukuba ukhethe ukukhethwa kokudla kwaseMedithera: ubufakazi obuvela ekudleni okwenziwe ngomuntu siqu." I-Am J Clin Nutr Okthoba 2011 vol. 94 cha. 4 1127-1137
UStephen D. Barger. "Ukuhlanganiswa Kwezenhlalakahle, Ukusekelwa Komphakathi Nokufa Ku US National Health Interview Survey." Imithi yokwelapha Psychosomatic 75: 510Y517 (2013).