Ukuthuthukisa Ubude Bakho Kamuva Ekuphileni
Uke wakhathazeke yini ukuthi ulinde isikhathi eside kakhulu ukuze usebenzise indlela yokuphila yokuguga? Musa! Ukucwaninga kubonisa ukuthi ukuqala ukudla kahle , ukuzivocavoca njalo futhi ukuyeka ukubhema njengemikhuba enempilo kungasenomthelela omkhulu empilweni yakho nasenhlalakahle-ngisho noma ungaqali kuze kube sekupheleni kweminyaka engama-50.
Nakuba izifundo eziningi zibuke ukuthi imikhuba ngayinye (njengokubhema ugwayi) ingase inikeze noma ifinyelele ukuphila komuntu, bambalwa baye bazama ukulinganisa izinzuzo zokwenza imikhuba enempilo ndawonye, ikakhulu kubantu abaqala kuphela ekuphileni.
Lokhu kwakugxile ocwaningweni olwanyatheliswa kuyi -American Journal of Medicine , olwenziwa ngabacwaningi abavela eMnyangweni Wezokwelapha Emndenini wezokwelapha we-Medical University of South Carolina.
Icwaningo lihlolisise ukuthi ngabe usanda kuthola indlela yokuphila enempilo phakathi kweminyaka yobudala ingahle ikhiqize izinzuzo ezibalulekile, ngenxa yengozi encane yesifo senhliziyo nokunciphisa ukufa .
Ubani Oye Wafundiswa?
Iqembu lamadoda nabesifazane abadala abadala abangu-15 792 abahlala emiphakathini ehlukene e-United States balandelwa kusukela ngo-1987 kuya ku-1998, njengengxenye ye-Atherosclerosis Risk in Communities Study. Njengoba iminyaka engu-45 kuya kwengu-64 ekhulile, lezi zihloko zahlolwa ngesisindo, ukuphakama, ukudla okudliwayo, imikhuba yokubhema nokuzivocavoca.
Ukuchaza indlela yokuphila enempilo
Indlela yokuphila ngayinye yesikhulumi yayinganiselwe, kuye ngokuziphatha okuyisisekelo okuyinhloko:
- Ukudla okungenani amahlanu ama-fruitings nemifino ngosuku ngalunye
- Ukusebenzisa okungenani amahora amabili nengxenye (150 imizuzu) ngesonto ngalinye
- Ukugcina isisindo esinempilo njengoba kulinganiswa yi-Body Mass Index (BMI) phakathi kuka-18.5-30
- Ukungabhemi
Abacwaningi baqaphele ukuthi abafaki ukuphuza ngokweqile ngoba lolu cwaningo luhlose ukuhlola umphumela wokwamukela imikhuba emisha enempilo, futhi ukuqala ukuphuza eminyakeni yobudala akukhuthazwa kabanzi.
Imikhuba Engalungile Thola Okungcono
Ngokuthakazelisayo, ekuqaleni kokutadisha, amaphesenti angu-8.5 kuphela ezifundo zaziqhuba yonke imikhuba emihle enempilo ngokuvumelana. Ngemuva kweminyaka eyisithupha, abanye abantu abangu-970 (noma amaphesenti angu-8,4 wendawo yokufunda) babamukele yonke imikhuba emine eyinhloko. Umshini ovame kakhulu ukuqala ukudla okungenani izithelo nemifino emihlanu ngosuku. Umkhuba wokuzivocavoca njalo wawuyinguquko yesibili yokuziphatha evamile.
Ubani owahluleka kakhulu (noma okungahle kakhulu) ukuqalisa ukuzithokozisa okunempilo?
Abacwaningi bahlola "abashintshi abaphumelelayo" futhi baphetha ngokuthi izihloko ezingase zishintshe imikhuba yabo ngcono zazingu-abadala, besifazane, labo abanezemfundo yasekolishi, engenayo engenayo futhi ngaphandle komlando we-high blood pressure .
Izifundo okungenakwenzeka ukuba zamukele imikhuba emine eyinhloko kwakuyizinsizwa, ama-African-American, imali engenayo ephansi, labo abangenayo imfundo yasekolishi, nalabo abanomlando we-hypertension noma isifo sikashukela .
Okushiwo Abacwaningi
Ngemuva kweminyaka emine eyengeziwe yokulandelela, abashintshayo bokuphila ngendlela enempilo kakhulu (labo abasanda kulandela imikhuba emibili eyinhloko yocwaningo lweminyaka eyisithupha) bajabulela ukunciphisa amaphesenti angu-40 engozini yokufa kunoma yimuphi umphumela futhi amaphesenti angama-35 angaphansi isenzakalo senhliziyo ezifana nesifo senhliziyo noma isifo sohlangothi oluhlobene nalabo abenza imikhuba engaphansi kwemine enempilo.
Lokhu kwakuwumphumela ongcono kakhulu kunabo abafeza imikhuba emithathu emisha enempilo. Babenengozi yokufa kwabantu abangamaphesenti angama-25, kodwa hhayi isenzakalo esincane sezenzakalo zenhliziyo ngesikhathi esifanayo sokulandela isikhathi seminyaka emine.
Imiphumela ezuzisayo yayingabhekene nobulili, ubudala, ubuhlanga, isimo sezenhlalakahle, ngisho nomlando wangaphambilini wezifo ezinjengesifo senhliziyo, isifo sikashukela, noma isifo sofuba.
UDana King, uSihlalo woMnyango Wezokwelapha Emndenini eWest Virginia University futhi ohola umlobi wesifundo, uthi ngisho nokushintsha kokuphila okuthobekile okuqala eminyakeni yobudala kungakuthola izinzuzo zangempela.
"Lokhu kuyimiphumela ephawulekayo futhi elinganiselwe," esho.
"Senze olunye ucwaningo ngokunciphisa impilo yezingane zobomvu, futhi lolu cwaningo lubonisa ukuthi kungakanani ukushintshwa okunempilo okungakwenza. Kubonisa ukuthi usengathuthukisa isimo sakho sezempilo, ngisho noma ungaqali ukwenza imisebenzi yakho kuze kube isikhathi eside kakhulu ekuphileni. Noma ubani noma bonke bangenza umehluko omkhulu; akukaze kube sekwephuzile kakhulu. "
> Imithombo:
Izindlela Ezinhlanu Ongayenza Impilo Yigcine. Izici Zokuphila Eziphilile: I-Canadian Heart and Stroke Foundation Ishidi Lolwazi Lomphakathi.
http://www.heartandstroke.com/site/apps/nlnet/content2.aspx?c=ikIQLcMWJtE&b=4016859&ct=12936635 404
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. Ukuxoxisana noDana King kwenziwa
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.
U-Eliza F Chakravarty, uHelen B Hubert, u-Eswar Krishnan, uBonnie B Bruce, u-Vijaya B Lingala noJames F Fries. "Izindlela Zengozi Yokuphila Ibikezela Ukukhubazeka Nokufa Kubadala Abagulayo." Journal American Medicine 2012 February; 125 (2): 190-197.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266548/
Imikhuba emihle yezempilo eminyakeni eyi-60 nangaphezulu. I-American Academy of Family Physicians (AAFP) Ishidi Lolwazi Lomphakathi.
http://familydoctor.org/familydoctor/en/seniors/staying-healthy/good-health-habits-at-age-60-and-beyond.html