Kuwedzera Zuva Rako Rokupedzisira MuHupenyu
Iwe unomboshushikana here wakamirira kwenguva refu kuti utore mararamiro anopesana nokukwegura? Usaiti! Kutsvakurudza kunoratidza kuti kutanga kudya zvakanaka , kurovedza muviri nguva dzose uye kurega kusvuta semitemo ine utano kunogona kuve nemigumisiro inokosha kuhutano hwako uye hupenyu hurefu-kunyange kana iwe usingatangi kusvikira wava nemakore makumi mashanu.
Kunyange zvazvo zvidzidzo zvakawanda zvakatarisa maitiro anoita munhu mumwe (kufanana nekutsvuta fodya) angawedzera kana kupfupisa hupenyu hwehupenyu, vashoma vakaedza kuenzanisa zvikomborero zvekuita tsika dzakasiyana-siyana pamwe chete, kunyanya kuvanhu vanotanga chete munguva inotevera muupenyu.
Ichi chaiva chinangwa chekudzidza kwakabudiswa muAmerican Journal of Medicine , yakagadzirwa nevatsvakurudzi veMedical University of South Carolina Dhipatimendi reMhuri Mishonga.
Chiyero chakaongorora kana kunge achangobvuma kuva nemararamiro akaenzana pakati pezera remakore ekukwanisa kunogona kuunza zvikomborero zvakakosha, maererano nehuwandu hwehutano hwepfungwa uye kuderedza kufa .
Ndiani Akadzidziswa?
Boka revarume nevakadzi vekare 15 792 vanogara mumagariro mana akasiyana muUnited States vakaongororwa kubva muna 1987 kusvika muna 1998, sechikamu cheAtherosclerosis Risk mu Communities Study. Vakwegura makore makumi mashanu nemasere kusvika makumi matanhatu nematanhatu, zvidzidzo zvakaongororwa nekuda kwehuremu hwavo, kureba, kudya kwezvokudya, tsika dzekusvuta uye kurovedza muviri.
Kurondedzera Utano Hwakanaka
Nzira yega yega yehupenyu yakagadzirwa, zvichienderana nemitemo mina yepamusoro:
- Kudya zvisungo zvishanu zvezvibereko nemiriwo zuva rega rega
- Kushandisa kwemaawa maviri nehafu (150 maminitsi) vhiki imwe neimwe
- Kuramba uine hutano hwakanaka sekuenzaniswa neMuviri Misa Index (BMI) pakati pe18.5-30
- Kwete kusvuta
Vatsvakurudzi vanocherechedza kuti havana kubatanidza kudhakwa kwekudhakwa nokuti chidzidzo chaiva chinangwa chekuongorora kuitika kwekutora tsika itsva mhenyu, uye kutanga kunwa pakati pezera remakore hazvikurudzirwi zvakanyanya.
Nzira Dzakashata Ita Zviri nani
Zvinofadza kuti pakutanga kwekudzidza, 8.5 muzana chete yezvidzidzo izvi zvaive zvichiita tsika dzose dzakanaka dzine utano hwakanaka. Mushure memakore matanhatu, vamwe vanhu 970 (kana 8.4 muzana yevanhu vanoverengera) vakanga vatora zvose zvese zvinotangira tsika. Kuchinja kukuru kwaiva kutanga kutanga kudya zvibereko zvishanu nemiriwo zuva rega rega. Chiito chekuita muviri chaive chechipiri chaive chechipiri chinowanzochinja mamiriro ekuchinja.
Ndiani Akakunda Wakawanda (kana Akashata) Kutanga Maitiro Akanaka?
Vatsvakurudzi vakatsvaga "vakagadzirika" vakagumisa kuti nyaya dzinogona kuchinja maitiro evanhu vari nani dzakwegura, vakadzi, avo vane dzidzo yekoroji, mari yakakwirira uye vasina nhoroondo yehutano hwepamusoro .
Zvidzidzo zvisingabvumirwi kutora maitiro mana ekutanga aiva varume, Africa-America, mari shoma, avo vasina dzidzo yekoroji, uye avo vane nhoroondo yehutano hwepabonde kana chirwere cheshuga .
Zvakaitwa nevatsvakurudzi
Pashure pemakore mana emakore ekutevera, mararamiro anopa hutano hwakanaka (avo achangobva kugamuchira maitiro mana ekutanga kwekudzidza kwemakore matanhatu) vakanakidzwa ne40 muzana muhutano hwekufa kubva pachikonzero chero chipi zvacho uye 35 muzana mukana wepfupi wokuva chiitiko chepfungwa semukati wemwoyo kana chirwere chepakati kune avo vanoita zviduku zvinomwe maitiro akanaka.
Ichi chaive chiitiko chakanaka kupfuura avo vanobudirira chete mitatu mitsva yakanaka. Vaiva ne25 muzana yepamusoro yekufa kune ngozi, asi kwete kuitika kwepasi kwezviitiko zvemoyo mukati megore rimwechete rekutevera nguva.
Migumisiro inobatsira yakanga yakasununguka nehutano, zera, dzinza, chimiro chezvemagariro evanhu, uye kunyange nhoroondo yekare yezvirwere zvakaita sechirwere chemwoyo, chirwere cheshuga, kana chirwere chepfungwa.
Dana King, Sachigaro weDhipatimendi reMhuri Mishonga kuWest Virginia University uye anotungamira munyori wekudzidza, anoti kunyange mararamiro emararamiro akazvimirira anotanga pakati pezera remakore aripo anogona kuramba achikohwa chaizvo.
"Izvi zviitiko zvinokosha uye zvinoyera," akadaro.
"Takaita zvimwe tsvakurudzo pamusoro pekunonoka kwehutano hwevana vevana, uye chidzidzo ichi chinoratidza kuti zvakanaka zvakadini kuchinja kwehutano kunogona kuita.Inoratidza kuti iwe unogona kuwedzera hutano hwako, kunyange iwe usingatangi kushanda maitiro ako kusvikira kunonoka muhupenyu.Iye kana kuti vose vanogona kuita kusiyana kukuru;
> Sources:
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Dana E Mambo, Arch G Mukuru, Mark E Geesey. "Kudzorera Hako Clock: Kuwana Utano Hwakanaka Mukati." American Journal of Medicine (2007) 120, 598-603. Kubvunzurudza naDana King
Dana E Mambo, Eric Matheson, Svetlana Chirina, Anoop Shankar, Jordan Browman-Fulks. "Chirwere cheWeutano Hwenyama yeBheom Boomers Inoratidzika Kupfuura Chizvarwa Chakare." JAMA Intern Med Yakabudiswa paIndaneti February 4, 2013.
Eliza F Chakravarty, Helen B Hubert, Eswar Krishnan, Bonnie B Bruce, Vijaya B Lingala, naJames F Fries. "Maitiro Ehupenyu Hwengozi Anofanotaura Kuremara uye Rufu Muhutano Hwevanhu Vakwegura." American Journal of Medicine 2012 February; 125 (2): 190-197.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266548/
Utano Hwakanaka Hwakanaka Muhutanhatu nemakore makumi matatu. American Academy of Family Physicians (AAFP) Ruzivo Rwevanhu Ruzivo.
http://familydoctor.org/familydoctor/en/seniors/staying-healthy/good-health-habits-at-age-60-and-beyond.html