Kusarura uye Upenyu Husingatarisiri
Kurega basa rinonzwika zvakanaka: hapana maneja, ita zvauri kuda, kufamba, nezvimwewo, asi kubvisa basa kunokanganisa utano hwako uye tarisiro yeupenyu? Uyu mubvunzo wakanaka, uye mhinduro inobva (ndinofunga) pane izvo zvaunoreva kuburikidza nekurega basa.
Kubva Pakubhadhara Imba = Pakutanga Rufu?
Isu tose tinogona kungorota nezvekurega basa. Zvinonzwika zvakanaka: kuchengetedza mari uye nguva yekuita chero chaunoda.
Kurasikirwa kwepakutanga pfungwa yakanaka, zvakadaro? Chidzidzo chekambani yeShell Oil yakatarisa mubvunzo iwoyo uye yakawana kuti vanhu vakasiya basa pazera remakore makumi mashanu nemashanu vaine kechipiri kungozi yekufa vachifananidza nevanhu vakasiya basa pazera remakore makumi matanhatu. Heano mashoko acho:
- Chidzidzo chacho chakaongorora kuponeswa kwevashandi 839 vakasiya basa kune vashandi makumi mashanu nemakumi mashanu nemakumi mashanu nemana makumi mashanu nemashanu (1929) vakasiya basa pa60 uye vakavaenzanisa nevashandi 900 vakasiya basa pa 65. Vakadzi vakaumba 11% chete yevanhu vanoverenga.
- Kubatana pakati pekurega basa nekutanga nekufa kwaive kwakakura kune varume. Kutaura zvazviri, varume vanopinda muhurumende pa55 vaiva nehuwandu hwekuwedzera huwandu hwe80% kupfuura vakadzi vakarasikirwa nemakore 55.
- Vanhu vakasiya basa pa 60 vakanga vasina kusiyanisa nevanhu vakasiya basa pazera remakore makumi matanhatu nemashanu, maererano nehuwandu hwehupenyu hwekufa.
- Zvinogona kunge kuti vanhu vanosiya basa pa 55 vane hutano husina kunaka (uye naizvozvo vakasarudza kutanga basa).
Kusununguka pazera remakore makumi matanhatu, kwete dambudziko rehutano
Imwe yedzidzo yakawanawo kuti kusununguka pazera remakore makumi matanhatu nemasere kwakaratidza kuti hakunakidzi hutano.
Mu Whitehall II vanoongorora vatsvakurudzi vanotevera British Civil Servants. Izvi zvinovapa kuti vasvike pane imwe nheyo huru yehutano uye yehuwandu hwevanhu. Pakave nemakore ezvidzidzo kubva kune dheedhi iyi uye mumwe wavo akatarisa kukanganisa kwekusununguka pazera remakore makumi matanhatu pahutano. Hezvino izvo zvavakawana:
Vanhu vakasiya basa pazera remakore makumi matanhatu vane utano hwakanaka hwepanyama uye hwepfungwa hunoita sevanhu vakafanana navo avo vachiri kushanda.
Kutaura zvazviri, hutano hwepabheti huri nani huri nani huripo shure kwekubvisa. Saka maererano nekudzidza uku, kubvisa pazera remakore makumi matanhatu hazvikuvadzi kana zvakakunakira iwe.
Kurega muGreece
Hasizi dzose dzakanaka, kunyange zvakadaro, zvekurega basa. Mune imwe yezvinyorwa zvakanyatsoita zvakanaka (zvinyorwa zvichitaura) zvekurega basa uye hutano, vatsvakurudzi vakawana kuti kurasa kurega kwakakanganisa utano. Ichi chidzidzo chakatarisa varume 16 827 muGreece avo vakanga vasina kuonekwa vane hutano hwakadai, sweshuga, sitiroko, kenza kana chirwere chemwoyo. Iyo yakafananidza varume vakasiya basa kuvarume vakanga vachiri kushanda (yeuka, hapana mumwe wavo aiva nehutano hwakakura pakutanga kwekudzidza). Yakawana kuti avo vakagamuchira basa rekuwedzera vaive nehuwandu hwe 51% muhutano hwavo hwekufa (mushure mekudzora zvinhu, zvakadai sepfuma, dzidzo, mamiriro emhuri, nezvimwewo). Zvizhinji zvekuwedzera muhutano hwekufa zvakabatanidzwa nehutano hwemoyo uye utano hwemwoyo.
Ndinofanira Kurega Kurasikirwa Kwangu Here?
Zvakadini nokungosiya kurega? Kune nzvimbo iyo vanhu vane utano hwakanaka uye vanoshanda zvakanaka kusvika mukwegura. Munzvimbo idzi, hazvisi zvisinganzwisisiki kuti ane makore ane makore 90 ave achifamba makiromita akawanda pazuva, achibatsira nebindu uye achitarisira vazukuru.
Vanhu vanoita sevanokura zvakanaka munzvimbo, dzakadai seOkinawa , Hunza Valley , uye Vilcabamba . Munzvimbo idzi, pfungwa yekurega basa haisipo. Vanhu vanogara vakashanda kusvikira pakukwegura kwavo. Chaizvoizvo, vanoenda, vanoenda, vanoenda uye vanozopfuura. Havana kuona nguva refu yezvirwere zvisingaperi kana kuremara. Vatsvakurudzi vakawanda vanofunga kuti kusakwanisa kubhadharwa muzvikamu izvi (pamwe chete nekudya) ndizvo zvikonzero zvikonzero vanhu vanowedzera zvakanaka ipapo. Ita kuti upfumi hwako huve hwakafanana nehupenyu hwavo, uye iwe unogona kungozvidzivirira zvimwe zvematambudziko ezvehutano zvine chokuita nemakore zvakajairika kune vakwegura vakuru.
Nzira Yokuva Noutano Hwakanaka Kurega
Zvose izvi zvinokurukura nezvekurega basa uye hutano hazvina maturo.
Zvinonyanya kukosha hutano hwako ndizvo zvauri kuita kumuviri wako nepfungwa. Kana iwe ukarega uye ugare kumativi ose zuva rose, hutano hwako huchakuvara. Kana iwe ukarega uye ukarova gym kana uchidya matani emichero nemiriwo, hutano hwako huchavandudza. Vanhu vari kushanda vanogona kuva nehutano husina kunaka kana vakagara zuva rose uye vachishungurudzika, saka yevakanganwe kana basa rekurasikirwa rakanaka kana kwete-tarisa maitiro ako ezuva nezuva uye usarudze kuti chii chinodikanwa nekuvandudza. Heino urongwa hunoita kuti utange:
- Zvibereko nemiriwo: Unoda kudya pakati pe5 ne9 servings yemichero nemiriwo zuva rega rega. Iyi ndiyo nhamba yako imwe yekugoverwa kwekudya. Iwe unogona kuita izvi nekungowedzera 2 servings zuva rako vhiki rese. Pakupera kwemwedzi, iwe uchange uripo.
- Kudzidzira: Unoda kushandisa zuva nezuva. Zvamunosarudza kuita basa rako zvichaenderana nehutano hwako uye zvaunofarira. Iva nechokwadi chekuita zvakasiyana-siyana zvekudzidzira kuti uwedzere simba, kugadzirisa, hutano hwehutano nehutano.
- Utano hwehupfungwa: Uropi hwako hunodikanwa kuita zvimwe zvekuita. Tsvaga nzira dzekusimudzira uropi hwako kudzidza zvinhu zvitsva uye kuchengetedza mabhubhu kubva pakukura uko.
- Relaxation: Usakanganwa kupora. Vamwe vevanhu vakanyanya kudzvinyirirwa vandinoziva vanopedza basa. Vanongotumira basa ravo zuva rekushanda kune upenyu hwavo hwekugura. Tsvaga nzira yakarongeka yokuzorodza zuva rega rega. Edza purogiramu iyi yekufungisisa kuti ikubatsire kupumhudza uye kupa uropi hwako huve nekushanda panguva imwechete.
- Kurara : Vose vakuru vanofanira kurara pakati peawa 7 ne9 usiku humwe neimwe. Sezvaunokura, izvi zvinotambudza, kunyanya kana iwe uri kutora mishonga kana uine hutano. Dzidzisa muviri wako kuti uwane unyanzvi hunorara hwokurara, uye udzivise tsika dzakaipa dzevamwe vanhu vakapotsa (kureva, kutora nguva refu).
- Ukama: Ukama hwako nevanhu hunogona kukubatsira kurarama kwenguva refu. Iva nechokwadi chekubatsira ushamwari hwako uye ukama hwemhuri. Kana iwe uri kure neshamwari nemhuri, funga nezvekuzvipira - inzira yakanaka yekusangana nevanhu uye kuwana hutano hwehutano hwehukama zvakare.
Sources:
Christina Bamia, Antonia Trichopoulou, uye Dimitrios Trichopoulos. Zera Pakurasikirwa uye Kufa muNharaunda Yevanhu Vose Muenzaniso - ChiGiriki EPIC Chidzidzo. American Journal of Epidemiology 2008 167 (5): 561-569.
Tsai et al, "Zuva rekurega basa uye kupona kwenguva yakareba kwevanhu vanoita zvemabhizimisi: vanotarisira boka rekudzidza," BMJ, yakabudiswa paIndaneti Gumiguru 20, 2005.
G Mein, P Martikainen, H Hemingway, S Stansfeld, M Marmot. Kuchengetedza zvakanaka here kana kuti zvakaipa kune utano hwepfungwa nehuviri? Whitehall II kuongorora kwenguva refu yevashumiri vehurumende. BMJ. 2003: 57: 46-49.