3 Matanho Ekubwinya Kwegore Idzva

Uchitarisa kuwana kutanga kutsva nekugadzirisa zvinangwa zvehutano hwako mugore idzva? Funga kutanga nematatu matanho.

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Tora Zvidyo Zvokudya

Izvo zvave zvataurwa kuti mavhareji emuAmerica anodya mashupuni 22 emashuga pazuva. Zvichipa kuti American Heart Association inorumbidza kuti kudya kwehuga husina kudarika kudarika mashupuni 6 zuva nezuva nekuda kwevakadzi ne 9 mashupuni zuva rimwe nerimwe zvevarume, zviri nyore kuona kuti shuga yakawedzerwa inotungamirira sei mhosva pamusana pezvikonzero zvinokonzerwa nekudisa uye chirwere cheshuga cheshuga .

Chimwe chinhu chinokonzera shuga yakawedzerwa yakave mumoto mumakore achangopfuura iboka rezvimwe zvinwiwa zvinosanganiswa, zvinosanganisira zvinwiwa zvinotapira, zvinokonzerwa nemasero, uye zvinwiwa zvinodhaka. Maererano neUnited States Dhipatimendi Rezvekurima (USDA), inowanikwa 12-ounce inogona ye cola inosvika mazana maserepu eashuga! Saka, nokunwa doro shoma rimwechete, mukadzi angadai atova kure kupfuura kudyirwa kwemashuga ezuva rimwe nerimwe (emaspuni 6), uye murume angadai akazosvika (kune 9 mashupuni).

Chimwe chidzidzo chakaratidza kuti kunwa shuga-zvinotapira zvakadai sodas zvakabatanidzwa ne shorter telomeres (iyo inoratidza chiratidzo chekukwegura - kwenguva refu telomere, kungotaura chete, chiratidzo chehuduku, nepo telomere kupfupika chiratidzo chekukwegura). Izvi, zvakare, zvakabatanidzwa nepamusoro dambudziko rehutano hwepfungwa uye chirwere cheshuga.

Vatsvakurudzi vekuongorora vakagumisa kuti "nguva dzose kushandiswa kweshuga-sodas inotapira kunogona kukanganisa kukura kwehutachiona hwemagetsi kuburikidza nekuwedzerwa kwekukwegura kwesero." Mune mamwe mazwi, mune rimwe rinowedzera kuwedzera-saga saga, kunwa sodas kunogona kukwegura masero ako-uye, naizvozvo, iwe.

Pamusana pezvipingamupinyi zvakadai sechipiro chezvinwiwa zvinodhaka kuhutano hwehutano hwehuduku, maguta akawanda kumativi ose eUnited States akaunza mazano ekunyevera kana kuti mitero kune zvimwiwa zvinodhaka.

Saka, iwe unogona sei kubudirira kupedza chisarudzo chinokosha pane utano iye zvino uye mugore idzva? Sarudza ikozvino kuti usatengezve zvimwe zvinwiwa zvinodhaka. Wana chero zvinonwiwa zvinonwiwa, zvinopisa zvinopisa, mafivha ega, kana zvinwiwa zvinoshandiswa kunze kweimba yako zvino, uye usabvumira zvimwe zvakare.

Ita mvura, tea isina kutengesa, kana kofi yakasviba yako-kunwa zvinwi panzvimbo.

Zvimwe

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Enda kuMediterranean

Zvokudya zveMediterranean zvinenge zvakafanana nemashiripiti pazvinosvika pakugadzirisa nzira yekudya iyo yakaratidza kuti ndeyvesayenzi inopupurirwa kuchengetedza zvinhu zvose kubva muhutano hwehutano kusvika kuchepakati chemuti kuora mwoyo.

Panzvimbo pokuva kudya kwefadhi izvo munhu anosarudza chete nokuda kwezvinangwa zvenguva pfupi yekurasikirwa nekurema, Mediterranean diet ndeyekusarudza mararamiro, nzira yekudya kwehupenyu hwose.

Iyi ndiyo nzira yekudya yevakawanda vevagari vemunyika dzakapoteredza Gungwa reMediterranean-saka zita racho.

Zvokudya zveMediterranean zvinomiririra kushandiswa kwemichero yose nemiriwo, mbeu yose, marimu emiti, mamwe mazamu anodiwi omuorivhi, hove uye huku, newaini (kunyanya waini yakaomeswa) mukuenzanisa.

Zvimwe zviwanikwa zvinowanikwa kune avo vanoda kufungisisa uye kugamuchira mararamiro eMediterranean yekudya. Mukuwedzera kune mabhuku akasiyana-siyana evekubika ayo aripo zvino, vaverengi vanogona kuwana hupfumi hunosanganisira asi husingarevi kune zvinotevera, kutanga:

• Kudya kweMediterranean kuderedza cholesterol

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Tora paMaminitsi makumi matatu ekudzidzira zuva rega rega

Mitemo yakawanda yenyika uye yenyika dzakawanda inokurudzira kuwana mwedzi inenge maminitsi 150 ekuenzanisa-masimba masikati vhiki. Izvi zvinogona kushandura mumaminitsi makumi matatu ekuenzanisa-kushanda masikati katatu pavhiki, somuenzaniso. Uye kutsvakurudza kwakaratidza mararamiro ehutano hwekufamba kwemaminitsi makumi matatu ega-ega: muVa Nurses 'Health Study, somuenzaniso, avo vaifamba nokukurumidza kana kuti vakagadziridzwa kuongororwa-maitiro emaminitsi makumi matatu zuva rega rega vaiva nejodzi shoma rekurumidza kufa kwemoyo mukati memakore makumi mana ekutevera.

Ndezvipi zvinokosha sekuenzanisa kusinganisa-simba? Zviito zvepanyama zvakadai seminda yakawanda , kufamba nokukurumidza, kutamba kwebhora, uye zvakaenzana zvinowira munharaunda yekuongororwa-simba.

Chinokosha ndotanga nebasa raunofarira uye kuti iwe uchakwanisa kuita zvikuru kana mazuva ose evhiki. Izvozvo zvichaita kuti zvive nyore kuramba pamwe chete nekufamba kwenguva.

Uye iyo nguva refu, mushure mezvose, ndizvo zvinosarudzwa neNyika Itsva zvayo.

_Sources:

_{Estruch R, Ros E, Salas-Salvadó J, et al. Kunyanya kudzivirira kwehutano hwepfungwa neMediterranean. N Engl J Med 2013; 368: 1279-1290.}

_{Leung CW, Laraia BA, Needham BL, et al. Soda uye kusakara kwesero: masangano pakati pehuga-yakagadzirwa soro inoshandiswa uye leukocyte telomere kure muvanhu vakura vane utano kubva kuNational Health and Nutrition Examination Surveys. Am J Public Health 2014 Oct 15: e1-e7.}

_{Johnson R et al. Chirwere cheshuga kudya uye utano hwemwoyo: svoti yesayenzi inobva kuAmerican Heart Association. Circulation 2009.}

_{Chiitiko Chemuviri Mirayiridzo yevaAmerica. United States Dhipatimendi Rezve Utano uye Human Services.}

_{Tracy SW. Nhoroondo yemishonga: chimwe chinhu chitsva pasi pezuva? Kudya kweMediterranean uye utano hwemwoyo. N Engl J Med 2013; 368: 1274-1276.}

Zvimwe