10 Zvinhu Zvakarega Kuita Kana Uchida Kurarama Kureba

Ndezvipi Zvokuda Kuita

Pane zvinhu zvakawanda zvaunogona kugadzirisa kuita kuitira "kuderedza" nguva yako yezvisikwa uye kurarama kwenguva yakareba, pasinei nokuti uri mumakore makumi maviri kana makumi matatu, kusvika kumakore makumi matanhatu, makumi manomwe, uye kupfuura. Ichokwadi, kutsvakurudza kwakaratidza kuti hazvina kumbobvira kunonoka kutanga tsika dzakanaka .

Asi zvakadini nezvezvinhu zvaungamisa kuita nezita remakore ako?

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Rega Kudya Zvokudya Zvikuru

Imwe yezvokudya zvekudya zvakanyanya izvo zvakaitika munyika dzakawanda pamusoro pemakore makumi matatu apfuura zvave kuchinja kune kudya zvinodyiwa zvakagadzirwa. Pamwe pamwe nekugadzirwa kunowedzera kuwedzera kweyerodiamu, mafuta akawanda akazara, shuga, uye zvishoma. Mugumisiro? Zvimwe zvirwere zvepfungwa, chirwere chepfungwa, kenza, uye chirwere cheshuga.

Semuenzaniso, National Institutes of Health (NIH) inokurudzira kusadya zvinodarika 2,300 mg (pasi pe 2.4g) ye sodium zuva rega rega-rishoma kune vakawanda vakwegura nevamwe vanhu vane humwe hutano hwakadai, sehuwandu hweropa. Kunyange zvakadaro, mune tsvakurudzo yevanopfuura 7 000 veAmerica, Centers for Disease Control (CDC) yakawana vanhu vanodya mavhareji 3 300 mg sodium pazuva. Nyama zhinji yemunyu inobva pakudya zvekudya uye zviri nyore, zvakagadzirwa, kubika nyama, uye muto.

Ita muviri wako nyasha, uye edza kudya "wakachena" kakawanda, kusanganisira zvokudya zvakakwirira mu fiber (izvo zvinobatanidzwa nekureba kwenguva refu) nezvimwe zvinoshandiswa iwe unotenga uye kuzvigadzirira. Kana iwe uri mupfupi nenguva (uye ndiani asiri?), Gadzira mberi mumaketwa makuru, kana kuparge pamashizha akazvigadzirira akagadzirwa nemimwe miriwo itsva kana yechando paunenge uchiona sodium uye shuga zviri mukati.

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Rega Kusvuta

Kana iwe uri kusvuta, unoziva kuti zvakaoma sei kusiya, asi apa pane zvimwe zvakanyora: NIH inoti kushandiswa kwefodya kunoramba chiri chikonzero chinodzivirirwa chekufa. Mamwe maonero anoratidza kusvuta kunogona kukubira iwe makore gumi ehupenyu.

Pasinei nokuti iwe unorega kutonhora-turkey kana chikamu chechiitiro chako, muviri wako unoshamisa kukanganwira; kuwedzera kweropa uye kuparadzirwa kunovandudzwa nguva pfupi mushure mokusiya, uye njodzi yako yekuwana kenza ichaderera gore negore pashure pacho. Ramba uchiyeuka kuti nhengo dzemhuri yako dzichabatsirwawo nekugara kwako usina fodya nokuti havachazovi pachena kune utsi hwechipiri hunotyisa. Iwe uchatarisa muduku, zvakare.

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Rega Kugara Zvakadaro

Kana iwe usingafungi kuti une nguva yokuita zvekurovedza, chimbofunga izvi: Iwe unogona kunge usingadi kutema huwandu hwehuwandu hwemitemo yemaminitsi makumi matatu pazuva, zvishanu kana kupfuura kakawanda pavhiki, kuti uwedzere hupenyu hwako. Chidzidzo chakabudiswa muna 2011 muThe Lancet , kuongorora miitiro yevanhu vanopfuura 416 000 varume nevakadzi muTaiwan, vakawana kuti kuwana maminitsi gumi nemashanu ekuenzanisa muviri zuva rimwe nerimwe kwakabatsira vadzidzisi kurarama makore matatu akawedzerwa. Kuwedzera kwemazuva mazhinji kwakakwira kusvika kumakore mana eupenyu hurefu kwenguva yekuti vanhu vawane chikumbaridzo chemaminitsi makumi matatu pazuva. Migumisiro yakave yakatendeka kunyange kune avo vane matambudziko ehutano akafanana nehutano hwehutano-uye hwevanhu vane uremu hwepamusoro avo vasina kurasikirwa chero mapaundi kuburikidza nebasa ravo.

Kufamba nokukurumidza kwaive imwe ye "kunyanya kushanda" maitiro anotsanangurwa mukutsvakurudza kweTaiwanese. Iwe unogona kunge uchiedza kushanda nesimba muupenyu hwako hwezuva nezuva, asi maminitsi gumi nemashanu emabasa ekuwedzera kwemakore matatu ehupenyu anonzwika sehupenyu hurefu huripo.

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Rega Kusunga Grudge

Hasha dzinogona kuva dambudziko rakaoma kuti usunungure, kunyanya kana iwe uchinzwa wakarurama mukutsamwa kwako. Pamwe mubvunzo wakanakisisa wokuzvibvunza ndeyu-unofanirwa here nekortisol? Nhamba dzedambudziko rekushungurudzika iri rinomuka kana iwe wakamanikidzwa kana wakatsamwa, nemigumisiro yakaipa pamwoyo wako, metabolism, uye maune immune system. High cortisol yave ichibatanidzwa nehuwandu hwekufa mune zvidzidzo zvakawanda.

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Rega Kuzvichengeta Iwe

Kuramba uine hutano kunogona kuva nguva yakareba yehupenyu hunokurudzira, kunyanya kuburikidza nekukubatsira kugadzirisa kushushikana nekusimbisa urwere hwako. Ukama hwakanaka hunoita kuti uve wakasimba, asi hukama hwakashata hunogona kukusiya muhutano husina kunaka, uye kukuisa pangozi yekuora mwoyo uye kunyange kurwadziwa kwemoyo .

Kuramba wakabatana kunogona kuva munhu akaoma kana iwe uchinzwa wakadzika, wakarasikirwa neumwe munhu wako, kana kurarama kure nemhuri yakakura neshamwari. Kune nzira dzekuitazve zvakare uye kusangana nevanhu vatsva kunyange iwe uri muguta idzva, kusanganisira kuzvipira uye kushandira kune vamwe nenzira dzakada kufanana kuburikidza nemagetsi semakambani ebhizimisi uye mabhuku emabhuku.

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Rega Kufunga Kuti Ndiko Kukuru Kwekuchinja Kuverenga

Kuzadza, kuchinja kwakanyanya mumararamiro emararamiro kunogona kukurudzira, asi kunogonawo kunge kunotyisa-uye naizvozvo, kurarama kwenguva pfupi-kune vanhuwo zvavo. Nguva inotevera paunosarudza kudya utano hwakanaka kana kurovedza muviri, edza kuronga pasi! Edza kusarudza shanduko imwe chete duku pane imwe nguva, sekukwira maminitsi 10 mangwanani mangwanani kuti uzvigadzirire kudya kwemasikati kwakanaka kwebasa, panzvimbo yehupenyu hukuru hwekuita. Kungofanana nezano rinoshandiswa pamusoro apa rinoratidza, kunyange kupfupika kwebasa zuva rimwe nerimwe kunogona kukohwa zvikomborero zvakakura zvehupenyu hwako.

Zvishandiso zviduku zvinogona kubhururuka pasi pe radar yako pachako, zvichiwedzera kusvika kune zvikomborero zvakakura kwenguva yakawanda pasina kukonzera kushushikana munyika yako yakabatikana. Kubatana kwakakosha kudarika nguva pfupi, huru. Kunze kwezvo, kutarisa zvinenge zvichishanda muzuva rako zuva nezuva zvinogona kukubatsira kunzwa uine simba uye uchikurudzirwa kuti uwedzere zvishoma pane hutano hwakanaka.

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Rega Kurega Kutya (kana Kuramba) Kurambe Uchirwara

Pamusoro peunhu hwose hunhu hunogona kuchinja hupenyu hwako hurefu, kushingaira kunoramba kuchiita sechinhu chinokosha, zvichida chinonyanya kukosha. Sei? Zvakanaka, vanhu vane hanya vanowanzoita tsika dzakanaka sekudya zvakanaka, kushandisa, uye kutevera mazano avanachiremba, asi vachidzivisa maitiro akaipisisa sekusvuta nekufambisa nekukurumidza.

Zvisinei, usavhiringidza kuva nehanya nehana kana kushingaira nekuva neurotic pamusoro pehutano hwako, unhu hunogona kuenzaniswa nemanzwiro asina kunaka sekuzvidya mwoyo, kutsamwa, uye kuora mwoyo. Chimiro chakareruka chinogona kunge chiri chokuti munhu ane hutsinye anonetseka angave ane kenza, uye achitya chakaipisisa, haaendi kuchiremba wake. Kusiyana neizvi, munhu ane hanya angave achishushikana, asi anogadziriswa kana kuedzwa, anodzidza nezvechirwere ichi, uye anotorwa nenzira yakakodzera panguva yakakodzera.

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Rega Kubirira Usiku Hwako

Kuwanda kwehope iwe unowana kunogona kuchinja hupenyu hwako, uye kwete nokuti mutyairi anorara ari pangozi yematokari yemotokari. Muzvidzidzo zvepidemiological , kurara zvishoma (zvishoma nemaawa matanhatu) kana zvikuru (kupfuura awa mapfumbamwe) zvakaratidzwa kuisa vanhu pangozi yakakura yekufa. Unhu hwehupenyu huriwo pamutsara: Kurara kwakanaka kweusiku kunogona kukubatsira kuti udzivise kushungurudzika, kuora mwoyo, uye chirwere chemwoyo.

Iwe unogona kudzidza kurara nekukurumidza uye kutora matanho anogona kubatsira, kufanana nekuchengeta kamuri rako rekuvhenekera rima uye kusagadzikana-kusina, uye kuva nekupisa kune rumwe rutivi rwakanaka. Kufungisisa maitiro kunogona kuisa danho rekurara kwakanaka kweusiku, uye mhepo isina mari shoma inogona kubatsira nekunakidza inzwi. Kana iwe uchiri kunetseka kuwana kurara, kana kuramba uchirara, ona mushandi wako wehutano kuti awedzere kubatsirwa.

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Rega Kushungurudza

Kufanana nekutsamwa, kushungurudzika kunobatsira muviri wako uye kunogona kupfupisa hupenyu hwako. Nokuedza kuderedza kushungurudzika, unogona kuvandudza hutano hwako munguva refu, uye hupenyu huripo panguva ino.

Kufamba kana kunyora mubhuku redhiari, kufungisisa (tsika inowedzera nguva yakareba inobatsira), uye kudzidza kudzika mukana inzira dzakanakisisa dzekunetseka. Kushanda mumaminitsi mashomanana ekufungisisa zuva-kunyange pamatafura ako-kunogona kupa ubongo hwako mini-zororo kubva kunetseka uye kushungurudzwa kunoda.

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Rega Kuremekedza (kana Kumanikidza) Zvako Zvisikwa

Kuva nevabereki, vanasekuru navanasekuru, kana dzimwe nhengo dzemhuri vanogara mukati mavo makumi mapfumbamwe nemapfumbamwe nevepasipo vangareva kuti iwewo uchatorawo, asi usatenderera zvakanyanya pamhuri yemhuri iyoyo. Zvidzidzo zvinotungamirirwa pamapatya muScandinavia zvinoratidza kuti mageneti angave ane chinangwa chechetatu chehupenyu hwako hurefu.

Izvi ndezvechokwadi, nhau dzakanaka kune avo vedu pasina kunze kwekuzvarwa kwakasiyana. Zvakatipoteredza uye mararamiro akaita sekudya, zvinorevei zvekurovedza muviri (izvo vanotsvakurudza vanodana kuti zvinogona kuchinja zvinokonzera ngozi), zvisinei kuti iwe unowanikwa kunzvimbo dzebasa, kunetseka kwakadini kwaunoona, iwe unofunga nezvekurapa uye kuongorora, uye kunyange simba yehukama hwako hwemagariro evanhu vose vanoita basa guru mukutsanya kwako nguva uye kuti iwe ungararama kwenguva yakareba sei. Kunze kweizvi, sei uchitarisa pamagetsi iwe usingakwanisi kuzvidzora, kana zvinhu zvaunokwanisa zvingakubatsira kubva pane zvaunofunga?

_Sources:

_{Zuva Reji: A Good Night's Sleep. National Institute on Aging Information Sheet.}

_{Antonio Terracciano et al. Unhu hunofanotaura nezvehupenyu hurefu: Basa, Kushushikana Kwemwoyo, uye Kuziva. Psychosom Med. 2008 July; 70 (6): 621-627.}

_{Carlos Augusto Monteiroa1a et al. Kuwedzerwa kushandiswa kwezvokudya zvakagadziriswa uye zvichida zvinokonzera utano hwevanhu: uchapupu hunobva kuBrazil. Public Health Nutrition; 2011. 14: pp 5-13.}

_{Dietary sodium. National Institutes of Health Public Information Sheet.}

_{Jane E. Ferrie et al. Muchidimbu Kudzidza Kuchinja Mukurara Nguva: Masangano neHupenyu mu Whitehall II Cohort. Kurara. 2007; 30 (12): 1659-1666.}