Lifestyle Zviitiko Zvinokurudzira Utano Hwakanaka

Apo unoda kurarama hupenyu hurefu uye hune hutano, pane zvinhu zvaunogona kugadzirisa pamwe nezvinhu zvausingagoni. Kunyange zvazvo iwe usina kukwanisa kusarudza majini ako, unogona kuita zvisarudzo zvingaderedza utano hwako hwehutano uye zvichida kuwedzera makore muupenyu hwako. Aya maitiro matanhatu ekuchinja mararamiro ndeaya ane humwe uchapupu hwakanakisisa hwokukupa makore ane utano.

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Kuwana Nguva Dzose uye Zvakakwana Zvikwereti zvehope

Kuwana nguva yakawanda yehope kunokosha kupa mutumbi wako mukana wekudzorera nekudzokazve. Hakusi kungoshandura tsanangudzo "mabhatiri" asi inosanganisirawo mabasa ose emagetsi anodiwa nemuviri, zvakadai sokugadzirisa masero akare, kubvisa matongo uye kugadzirisa kusvibiswa kwekero. Kurara zvishoma maawa masere neusiku zvakaratidzwa kuva nemigumisiro yakaipa mumuviri wako.

Kurara kwepabhesi kunogona kutungamirira kuwandu hwehutano hwehutano, saka iva nechokwadi chekuwana chidzidzo chehope nekutevera nemazano emushandisi wePCAP nezvimwe zvinopindira. Kuchinja muhope dzako kunogonawo kuva chiratidzo chekuchinja mune hutano hwako, saka ona chiremba wako kuti aone kana chimwe chinhu chichichinja.

Zvimwe

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Kudya Zvokudya Zvakanaka Zvakanaka, Kusanganisira Chivabiro

Kudya kwakakwana kunogona kubatsira kupa simba uye kuderedza dambudziko rako nekuda kwezvirwere zvinouraya zvakadai sehosha yemwoyo, hypertension, chirwere cheshuga, uye kanzira. Inogonawo kukubatsira kuti uchengetedze huwandu hunokosha. Zvimwe zvirwere kana mamiriro ezvinhu zvakaratidza hukama nehuwandu hwezvokudya kana zvimwe zvekudya.

Izvi zvirwere zvakasiyana zvinogona kuchinjwa zvakanaka uye zvisina kunaka nezvaunodya. Zvisinei, zvakakoshawo kuti usasvetuka pane zvose zvekudya fad. Zvinyorwa izvi zvinopfupikiswa naMichael Pollan, "Idya zvokudya, kwete zvakawanda, kunyanya mbeu."

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Kuita Basa Rinogara Richiita Basa

Maminitsi makumi matatu nezuva rekuita muviri unoita kuti hutano uwedzere kuderedza kudengenyeka kwemwoyo, kuderedza dambudziko rehutano hwehutano, uye kuderedza kuwanda kwemapfupa ekurasikirwa kunoenderana nezera uye osteoporosis. Simba kudzidzisa zvakare chikamu chinokosha chekuchengetedza muviri wako.

Kana uchinge wadarika makore makumi matanhatu nemashanu, zvinodiwa hazviburuki, uye iwe unogona kubatsirwa nekuwedzera kuenzanisa maitiro uye kushandura mafambiro ekuita. Kana ukashamisika kuti ungatanga sei, ona maitiro ekutanga kwevatangi vekutanga mazano uye mazano.

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Kuramba Uine Utano Hwehutano Kurema

Kuwedzera muviri kunobatanidza nehupenyu hupfupi uyewo nehuwandu hwehumwe hutano hukuru. Nhau dzakanaka ndechokuti kungova kunyanyisa kuwanda hakuregi kurarama kwenguva refu. Iwe unogona kuisa uremu hwako muhutano nekudya kudya kwakanaka uye kwete kutakura kumusoro pane makoriki asina chinhu.

Chiito chepanyama chinobatsira muviri kushandisa makirori zvakanyanya zvakajeka, nokudaro uchibatsira mukurema kwekure nekuchengetedza. Uyezve, maminitsi makumi matanhatu ekuita basa rekuita nguva dzose ichabatsira mukuchengetedza uremu

Zvimwe

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Kwete kushandisa Mishonga yeFodya, Kusanganisira Kusvuta kana Kucheka

Kusvuta kunokonzera kufa kwevanopfuura 400 000 gore muUnited States chete. Kunyanya kuipa, mamwe mamiriyoni 16 ari kurarama mukutambudzika nehosha yehutano inobata. Kana iwe uchida kurarama hupenyu hunonakidza kwehupenyu hwako hurefu, usasvuta kana kusvuta fodya.

Kugara kwenguva refu kune nicotine mufodya kunogona kukurumidza kukonzera chirwere chetachiona, chirwere chechirwere chinokonzerwa nehutachiona, kuvhiringidzika kwevana, esophageal reflux, kuwedzera kwehutano, zvirwere zvekuberekwa uye rufu, uye zvinotungamirira kunonoka kukuvara kurapa.

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Kushandisa Doro Mukuenzanisa Kana Kwete

Kunwa doro zvisina kufanira (kunwa kamwe chete kwevakadzi, maviri nokuda kwevarume) kunobatanidzwa nehutano hushoma kana chirwere chemwoyo. Nhamba dzakakwirira dzedoro dzinogona kutungamirira kuhutano hwehutano uye hwehutano, kusanganisira kuwedzerwa kwehutano hwekuwedzera kwehutano hweropa, chirwere chepfungwa, chirwere chemwoyo, mamwe kanzira, njodzi, chisimba, kuzviuraya, uye kufa kune vose.

> Sources:

> Centres for Disease Control and Prevention. Migumisiro yehutano yeSodya Fodya.

> Flegal KM, Kit BK, Orpana H, Graubard BI. Kushamwaridzana kwezvinhu zvose-zvinokonzera kufa nekuwedzererwa uye kuneta nekushandisa muviri wakawanda mashomanana emhando. JAMA . 2013; 309 (1): 71. doi: 10.1001 / jama.2012.113905.

> National Institute on Age, A Good Night's Sleep

> United States Dhipatimendi Rezvekurima nehutano neHuman Services. "Dietary Guidelines for Americans, 2015-2020."

> United States Dhipatimendi Rezve Utano uye Human Services. 2008 Basa Romuviri Mirayiridzo yevaAmerica.

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