Nzira Yokugara Yakwegura

Kuedza kurarama kwenguva yakareba chinangwa chikuru, asi mamwe makore akawedzerwa haazorevi zvakawanda kana iwe usiri kunzwa uine utano uye uine simba. Saka wadii kuedza kubatsira muviri wako kuita zvishoma kudarika nguva yako yezvizvarwa , nekutevera matanho mashomanana ekurarama upenyu hurefu?

Onai kuchinja kwaunofanira kuita nhasi, kuita kuti muviri wako uite nenzira yevechidiki uye yakasimba, mwedzi, kana makore kubva zvino.

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Rega Kusvuta

Kuchengetedza iyi tsika kunogona kuita zvakawanda nokuda kwehupenyu hwako hurefu - uye hutano hwako huwandu-kupfuura humwe humwe huri shanduko iwe unogadzira. Kuongorora kwakasiyana-siyana kwakarondedzera fodya iyo inotora hupenyu hwose uye hutano hwevarume nevakadzi . Kunyanya zvakanyanya, kuramba uchiita basa rakanyanya kusvuta risati rava nemakore makumi mana rakaratidzwa kuvhara kwemazana gumi kubva paupenyu hwako. Inogona kukuvadza zvirwere zvakawanda zvakasangana nemakore zvakadai sechirwere chemwoyo uye chirwere cheshuga . Kusvuta kunokonzera kukwegura kare kweganda , zvichiita kuti utarise wakwegura

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Ramba Uine Utano Hwakanaka

Nepo pane imwe nharo inoramba iine gakava pamusoro pekuti kukura kunowedzerwa sei - kushandisa Body Mass Index (BMI), chiuno-kusvika-hip chiyero , kupenya kweganda, kana kuti nhamba chete pachiyero - vazhinji vanotsvakurudza kwenguva yakareba vanobvumirana kuti mafuta mazhinji mumuviri wenyu anokutadzisai kumamiriro akawanda akaoma sechirwere chepfungwa, chirwere, chirwere cheshuga, uye kenza.

Kuwedzera muviri kunogonawo kutora marwadzo anouraya pachiropa chako, zvichiita kuti mafuta ave nechiropa chirwere . Zvimwe, mafuta akawanda ari mudumbu rako anobatanidza nehutachiona hwehutachiona , hunosanganisira zviratidzo zvakadai seshuga yepamusoro yeropa uye yakanyanya kukanda ropa, kana kuwedzera kwehutano .

Kuwana nhamba yakarurama yeakoriyori yaunofanira kudya zuva roga roga nekugadzirisa chirongwa chekureruka kwemahombekero nekusimudza kuchakubatsira kuti urege kurwara, zviita kuti zvive nyore kuramba uchishanda uye kushambadzira, uye kubatsira muviri wako kushanda, kana kuti yezera rezvisikwa , ramba uri pasi zvinogoneka mumwedzi, nemakore, kuuya.

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Ramba Uchishanda

Kubatsirwa kwekushanda mumuviri kwakawanda: hutano hwakanaka hwehutano hwehutano, huwandu hwehutano hwekenza uye chirwere cheshuga, kuwedzerwa kushandiswa kwepfungwa, nekurarama kwenguva refu. Chidzidzo che2011 pamusoro pevarume nevakadzi vanopfuura 416 000 vakaparidzirwa muThe Lancet vakaratidza kuti vatongi vaiita masvondo gumi nemaminitsi pazuva, pamusana padziviriro (semuenzaniso kufamba nokukurumidza), vakararama huwandu hwemakore matatu, kupfuura avo vakaita zvishoma kana zvisina basa. Mimwe tsvakurudzo yakaratidza kufanana kwakareba kwenguva refu kune avo vanoramba vachifamba. Pasinei nokufamba, kushambira, kumhanya, kana chimwe chiitiko chinokufadza iwe, gara uchishingaira kuti udzivise zvirwere, uchengete mafupa ako akasimba, uye hupenyu hwako hurefu!

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Idya Zvokudya Zvokurwisa

Kudya kudya kwakanyatsonaka kunoenderana nemichero, miriwo, chirema mapuroteni, hove dzakawanda-pasi-mercury, zviyo zvakakwana, uye kuwandisa kwemafuta ane utano hwakanaka, yakagara ichibatanidzwa mukutsvakurudza kune hupenyu huri nani. Vose vekare-vaigara pasi pose-kusanganisira vaOkinaina veJapane , avo vanogara muHunza Valley yePakistan , uye vagari vemunyika mhiri kweMediterranean - vose vanoshandisa zvimwe zvakasiyana zveurongwa.

Kunyange zvazvo kuwedzera kudya kwako nemavhitamini nemaminerari kunogona kubatsira kubhadhara zvimwe zvisiri izvo, vazhinji vanodya noutano vanokurudzira kuwana michero yako kubva kune zvokudya. Kuita sarudzo dzakanakisisa zvezvokudya, nemari yakakodzera (kurega kuneta), inorwisana nehosha uye nzira yakanakisisa yekuchengeta muviri wako uchiita muduku

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Deredza Kushungurudzika Kwako Kuita

Kunyangwe vanhu vane kushingaira zvikuru pakudya uye kuita zvekurovedza muviri vanogona kutarisa zvinokonzera kushushikana pamusoro pehutano hwavo. Ichokwadi ndechokuti, kushungurudzika kune zvakawanda zvehupenyu zvinokonzera, kusanganisira kukwidza urwere hwako hwe cortisol, hormone inoshungurudza iyo inogona kukonzera mamiriro emwoyo, dambudziko dumbu remafuta, kuora mwoyo uye kusagadzikana kwehurombo kune zvirwere.

Mune chidzidzo che2010 pamusoro pevakuru vakuru vatatu, avo vane kortisol yepamusoro yekuvhenekera vakave nematambudziko mashanu ekufa kwehutano hwemwoyo, kunyange dai vakanga vasina dambudziko remoyo. Nenzira yakanaka, kusununguka mupfungwa kunoratidzika kunobatsira kurarama kwenguva refu, sezvinotaurwa mune dzinoverengeka zvidzidzo zvinobatanidza kufungisisa nekufa kwevanhu vashoma. Wadii kuedza kufungisisa nekufungisisa, kuzvidzora, kana kungoita kunyemwerera zvakanyanya, kugadzirisa dambudziko rako rezuva nezuva? Mwoyo wako nepfungwa yako yepfungwa zvichava nani pane iyo.

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Ramba Uchigara

Chimwe chinhu chinokosha chehupenyu hwemakore akawanda chiri chikamu chekukurukurirana kwevanhu, nekutsigirwa neshamwari nemhuri. Mukutaura kwavo, mukutsvakurudza kwavo pamusoro pe1 500 Californians vakatevera kubva paudiki kusvika pakukwegura, magweta epfungwa, Howard Friedman naLeslie Martin vakawana kuti kuramba vachibatana uye kuramba vari pamwe chete mukati memunharaunda yavo kwaive zvimwe zvezvinyanya kukosha zvehupenyu hurefu. Kana zvisati zviri nhengo dzose dzevanhu vemunharaunda yenyu dziri kushanda, sarudza team yako: vashoma vashamwari uye vanovimba navo vanogona kukubatsira kutakura nguva dzakaoma, uye kukunda matambudziko, nyore nyore - zvinhu zvinobatsira maitiro ezvirwere zvekudzivirira muviri wako kuti ugare wakasimba.

Mikana ndeyokuti haufaniri kuchinja zvakanyanya tsika dzako dzezuva nezuva kuti uite zvigadziriswa munzvimbo idzi. Funga nezvekufambira mberi, kwete kukwana, uye nekufamba kwenguva, muviri wako unenge uine hutano uye hunoita sehuya wechidiki. Mugumisiro? Makore akawanda kuhupenyu hwako, uye hupenyu hwakawanda kumakore ako.

_Sources:

_{Chi Pang Wen, et.al. "Zvishoma zvishoma zvekuita basa rekufa zvakaderera uye kutarisirwa kweupenyu hunotarisirwa: unotarisira kubatana." The Lancet , 16 August 2011; DOI: 10.1016 / S0140-6736 (11) 60749-6.}

_{David R Jacobs, Jr, Lene Frost Andersen naRune Blomhoff. "Kushandiswa kwezviyo zvose kunobatanidza nehuwandu huripo hwehutachiona husina simba, husina kukwana hunokonzerwa nezvirwere zvinoputira muI Iowa Women's Health Study." Am J Clin Maviri June 2007 vol. 85 no. 6 1606-1614.}

_{Emily J. Nicklett et al. "Chibereko nemichero Kuwana, Kuita Panyama, uye Kufa Munharaunda Yekare-Vakadzi Vanogara." Nyaya yeAmerican Geriatrics Society . Bhuku 60, Nyaya 5, mapeji 862-868, May 2012.}

_{Friedman, HS naMartin, LR "Chirongwa cheMakore mazhinji: Zvinoshamisa zveZvivako zveHutano neHure Life kubva muChirangaridzo Chegumi-Chegumi Chidzidzo." Penguin Books. March 2011.
http://www.howardsfriedman.com/longevityproject/}

_{Michael F. Leitzmann, Park Yikyung, Aaron Blair, Rachel Ballard-Barbash, Traci Mouw, Albert R. Hollenbeck, Arthur Schatzkin, "Physical Activity Recommendations uye Yakaderedza Ngozi Yokufa." Arch Intern Med. Vol. 167 (Nha. 22), DEC 10/24, 2007.}

_{Matthieu Maillot et al. "Nzira pfupi yekuwana zvinangwa zvekudya ndeyokugamuchira kusarudzwa kwezvokudya zveMediterranean: uchapupu hunobva pamakombiyuta anokonzerwa kudya." Am J Clin Nutritio October 2011 vol. 94 no. 4 1127-1137.}

_{Nicole Vogelzangs, Aartjan TF Beekman, Yuri Milaneschi, Stefania Bandinelli, Luigi Ferrucci, naBrenda WJH Penninx. "Urinary Cortisol uye Makore Matanhatu Ezvakaitika Zvose- Nemhosva Yekutadza Kwemwoyo ." J Clin Endocrinol Metab 95: 4959-4964, 2010.}