Indlela Yokuhlala Ngumncane

Ukuzama ukuphila isikhathi eside kunomgomo omuhle, kodwa leyo minyaka eyengeziwe ngeke isho okuningi uma ungazizwa unempilo futhi unamandla. Ngakho-ke kungani ungazami ukusiza umzimba wakho wenze okuncane kunesikhathi sakho sokulandelana kwesikhathi , ngokulandela izinyathelo ezimbalwa eziyisisekelo zokuphila impilo ende?

Bona ukuthi yiziphi izinguquko okufanele uyenze namuhla, ukwenza umzimba wakho usebenze ngendlela entsha futhi eqinile, izinyanga noma iminyaka kusukela manje.

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Yeka ukubhema

Ukuyeka le mkhuba oyedwa kuyokwenza okungaphezu kokuphila kwakho isikhathi eside - nempilo yakho ngokujwayelekile - kunanoma yimuphi omunye ushintsho owenzayo. Ucwaningo oluningi luye lwalubeka ucwaningo lwamafayibhaja alinganisela impilo yonke kanye nesimo sezempilo sabesilisa nabesifazane . Ngokuqondile, ukuqhubeka nomkhuba wokubhema owedlule oneminyaka engama-40 kuye kwaboniswa ukusika cishe iminyaka eyishumi empilweni yakho. Kungalimaza izifo eziningi ezihlobene nobudala ezifana nesifo senhliziyo nesifo sikashukela . Ukubhema kubangela nokuguga kwesikhumba ngaphambi kwesikhathi, okwenza ubonakale ukhula

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Londoloza isisindo esinempilo

Ngenkathi kusekhona ukuphikisana mayelana nokuthi ukukhuluphala kulinganiselwe kanjani - ukusebenzisa i-Body Mass Index (BMI), isilinganiso sezinyawo-kuya-hip , ubukhulu bekhanda, noma umane nje ngesilinganiso - abacwaningi abaphila isikhathi eside bayavuma ukuthi amanoni amaningi emzimbeni wakho akubeka phambili ezimweni eziningi ezinzima ezifana nesifo senhliziyo, isifo sofuba, isifo sikashukela, nomdlavuza.

Ukukhuluphala kungathatha isifo esibulalayo esibindi sakho, okuholela esibhedlela sesibindi esinamafutha . Ngaphezu kwalokho, amafutha amaningi esiswini sakho axhunyaniswa nesifo somzimba , okufaka izimpawu ezifana noshukela ophezulu wegazi nomfutho wegazi ophakeme , noma umfutho wegazi ophakeme .

Ukuthola inombolo efanele yamakholori okufanele uyidle usuku ngalunye bese uhlela uhlelo lokulinganiswa kwesisindo esilinganiselwe futhi oluqhubekayo kuzokusiza ugweme ukugula, kwenze kube lula ukuhlala ukhuthele futhi uphelele, futhi usize ukusebenza komzimba wakho, noma iminyaka yobudala , uhlale phansi kungenzeka ezinyangeni, neminyaka, ezayo.

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Hlala Usebenza

Izinzuzo zokusebenza ngokomzimba ziningi: impilo engcono yempilo, isifo esincane esingumdlavuza nesifo sikashukela, ukuphathwa kokucindezeleka okuthuthukisiwe, nokuphila isikhathi eside kangcono. Ucwaningo olwenziwa ngo-2011 kubantu abangaphezu kuka 416,000 abesilisa nabesifazane abashicilelwe e- The Lancet babonisa ukuthi izifundo ezenza isilinganiso semaminithi angu-15 ngosuku, ngokwenza okulinganiselayo (isib. Ukuhamba okusheshayo), zaziphila iminyaka engaphezu kwemithathu, kunezinye ezazenza umsebenzi omncane noma ongekho. Olunye uphenyo lubonise izinzuzo ezifanayo zesikhathi eside kulabo abaqhubeka behamba. Kungakhathaliseki ukuthi ukuhamba, ukubhukuda, ukugijima, noma omunye umsebenzi kukuthinta, hlala usebenza ukuze uvikele izifo, ugcine amathambo akho eqinile, nokuphila kwakho isikhathi eside!

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Yidla isidlo esilukhulile

Ukudla ukudla okulinganiselayo okusekelwe ezitshalweni, imifino, amaprotheni amaningi, inqwaba yezinhlanzi ezincane-ze-mercury, okusanhlamvu okuphelele, kanye nokulinganisela kwamafutha enempilo, kuye kwahlanganiswa njalo ekucwaningweni okuphila isikhathi eside. Zonke izindawo ezide kakhulu kunazo zonke emhlabeni - kuhlanganise nabase - Okinawans baseJapane, labo abahlala e- Hunza Valley yasePakistan , nabakhileyo emazweni aseMedithera - bonke basebenzisa ukuhlukahluka kwalolu hlelo.

Nakuba ukugcwalisa ukudla kwakho ngamavithamini namaminerali kungase kusize ukukhokhela ezinye izingxenye ezingekho, izakhamuzi eziningi ezelulekayo zeluleka ukuthola izakhi zakho ngokudla. Ukwenza izinqumo zokudla okunempilo, ngezilinganiso ezifanele (ukugwema ukukhuluphala ngokweqile), ingumkhumbi olwa nezifo kanye nendlela enhle yokugcina umzimba wakho usebenze omncane

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Lawula Ukutholakala Kokucindezeleka Kwakho

Ngisho nabantu abakhuthele kakhulu ekudleni nokuzivocavoca bangase bangaboni umthelela wokucindezeleka empilweni yabo. Iqiniso liwukuthi, ukucindezeleka kunemiphumela eminingi yempilo, kuhlanganise nokukhulisa izinga lakho le-cortisol, i-hormone yokucindezeleka engabangela izimo zenhliziyo, amafutha esibeletho esiyingozi, ukucindezeleka nokuphikiswa okuncane kakhulu kwezifo.

Esifundweni sika-2010 ngabantu abadala abadala abangu-861, labo abaphethe ama-cortisol ama-urinary aphezulu kunamathuba amahlanu okufa ngenxa yesifo senhliziyo, ngisho noma bengenalo umlando wenkinga yenhliziyo. Ngenhlanhla, ukucindezeleka kokucindezeleka kubonakala kubangela ukuphila isikhathi eside, njengoba kuphakanyisiwe ezifundweni eziningana ezixhumanisa ukuzindla nokufa okuphansi. Kungani ungazami ukuzindla ngengqondo, ukuzithiba, noma ngisho nokumomotheka okungaphezulu, ukulawula izinga lakho lokucindezeleka nsuku zonke? Inhliziyo yakho kanye nohlaka lwakho lwengqondo kuzoba ngcono kulo.

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Hlalani Nobuntu

Esinye isici esibalulekile sokuphila isikhathi eside siyingxenye yenethiwekhi enkulu yokuxhumana nabantu, ngokusekelwa abangane nabomndeni. Eqinisweni, ocwaningweni lwabo baseCalifornia abangu-1 500 balandela kusukela ebuntwaneni kuze kube sekugugeni, izazi zengqondo uHoward Friedman noLeslie Martin bathola ukuthi ukuhlala kuxhumene nokuhlala kuhlanganiswe emphakathini wabo kwakungenye yezibikezelo ezibaluleke kakhulu zokuphila isikhathi eside. Uma kungenjalo wonke amalungu ombuthano wakho wezenhlalakahle afinyelela kulo msebenzi, khetha iqembu lakho: abangani abambalwa nabathengi bangakusiza ukuthi ubhekane nezikhathi ezinzima, futhi ubhekane nobunzima, kalula - izinto ezizosiza isimiso sakho somzimba sokuzivikela sisilondoloze.

Kungenzeka ukuthi awudingi ukushintsha kakhulu imikhuba yakho yansuku zonke ukwenza ngcono kulezi zindawo. Gxila ekuthuthukeni, hhayi ekupheleleni, futhi ngokuhamba kwesikhathi, umzimba wakho uzoba unempilo futhi uziphatha njengomuntu osemusha. Umphumela? Iminyaka engaphezulu empilweni yakho, nokuphila okuningi eminyakeni yakho.

_Imithombo:

_{Chi Pang Wen, et.al. "Isilinganiso esincane sokusebenza ngokomzimba sokufa okuncishisiwe nokulinda isikhathi eside sokuphila: umuntu ozohlala efundelwa iqembu." I-Lancet , 16 Agasti 2011; I-DOI: 10.1016 / S0140-6736 (11) 60749-6.}

_{UDavid R Jacobs, Jr, uLene Frost Andersen noRune Blomhoff. "Ukusetshenziswa okusanhlamvu okuphelele kubandakanya ingozi encishisiwe yokufa okungenayo i-carcarvascular, noncancercer okubangelwa izifo ezivuvukalayo esifundweni sezempilo sase-Iowa Women's Health." Am J Clin Nutrition June 2007 vol. 85 cha. 6 1606-1614.}

_{Emily J. Nicklett et al. "Ukuvuna Nezithelo, Ukusebenza Komzimba, Nokufa Kwabesifazane Abadala Abahlala Emphakathini." I-Journal ye-American Geriatrics Society . Umqulu 60, Issue 5, amakhasi 862-868, Meyi 2012.}

_{UFriedman, HS noMartin, LR "Uhlelo Lweminyaka Eyinkulungwane: Ukutholakala Okumangalisa Kwezempilo Ne-Long Life kusukela Esifundweni Seminyaka Eyisishiyagalombili Esiyisithupha." I-Penguin Amabhuku. Mashi 2011.
http://www.howardsfriedman.com/longevityproject/}

_{UMichael F. Leitzmann, i-Yikyung Park, u-Aaron Blair, uRachel Ballard-Barbash, uTraci Mouw, u-Albert R. Hollenbeck, u-Arthur Schatzkin, "Izincomo Zomsebenzi Wokwenyama kanye Nokunciphisa Ingozi Yokufa." I-Arch Intern Med. I-Vol. 167 (CHA 22), DEC 10/24, 2007.}

_{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.}

_{UNicole Vogelzangs, u-Aartjan TF Beekman, u-Yuri Milaneschi, uStefania Bandinelli, uLuigi Ferrucci noBrenda WJH Penninx. "I-Cortisol yase-Urinary ne-Six Year Risk of All Causes and Cardivascular Mortality." J Clin Endocrinol Metab 95: 4959-4964, 2010.}