Sei Okoriya Ichikurira Zvimwe Zvose?
Iwe unogona kutove uchiziva Blue Zones : nzvimbo shanu dzakasiyana munyika umo vanhu vari kurarama kwenguva refu, hupenyu uye hunofara upenyu. Muna 2004 National Geographic Fellow uye New York Times munyori anonyanya kutengesa Dan Buettner akabatana neNational Geographic uye vamwe vezvepasi rose vanoongorora venguva refu kuti vaone zvikamu zvenyika umo vanhu vari kurarama upenyu hurefu zvikuru.
NezveZona Dzvuku
Zvitsuwa zveBlue zvishanu ndezvi:
- Ichitsuwa cheItaly cheSardinia
- Okinawa, Japan
- Loma Linda, California
- Iyo Nicoya Peninsula, chikamu chiri kure cheCosta Rica
- Ikaria, kureva chiGiriki chitsuwa
Kuburikidza nekutsvakurudza kwavo, Buettner nevamwe vake vakawana kuti vanhu vanogara muBlue Zones vose vakagovana maitiro ehupenyu hwakafanana. Chimwe chezviGuru Zvuku ndeyeO Okinawa, Japan, chikuru pane zvitsuwa zveOkinawa uye neRyukyu Islands yeJapan. Kunyanya, Okinawans vane:
- vanhu vakawanda vanopfuura zana nemakore zana nemakumi mashanu evanhu vepasi kune dzimwe nzvimbo munyika.
- iyo yakaderera kufa mahara kubva pamukenza, chirwere chemwoyo, uye chirwere, izvo zviri zvitatu zvinouraya muUnited States.
- chinotarisirwa kurarama upenyu hwevarume nevasikana vanopfuura makumi matanhatu nemashanu; vakadzi, kunyanya, vane tarisiro yepamusoro yeupenyu mumazera ese.
Chii Chinonzi Okinawans Kuita Zvakarurama?
Uyu mubvunzo wakave wakadzidziswa kubva muna 1976. Kwemakore, mararamiro ehupenyu uye genetics zvevanopfuura 800 veOkinawan centenarians vakanyatsonyorwa.
Heano zvimwe zvezvakafadza zvinowanikwa:
- Dhiyabhorosi yakarurama. Kunyatsoteerera kwakabhadharwa kugadzirisa zvirevo zveOkinawan centenarians. Nenguva isipi Japan rakaisa gwaro rakasimba rekuchengetedza urongwa uye huwandu hwekuverenga mumakore ekuma1870, saka mararamiro ehupenyu anogara kwenguva refu eOkinawans anokwanisa kuvimbiswa.
- Vanorarama zvakanaka. VaOkinawans havasi ivo chete vanorarama kwenguva refu, asi vane makore akawanda kwazvo. Vazhinji vezana remakore vanodzidza vakanga vakatsunga, vane simba uye vaiva nehutachiona hwezvirwere zvisingaperi sezvinonzi chirwere chemwoyo nekenza.
- It's genetic. Zvidzidzo zvinoratidza kuti maitiro ekugadzirwa kweOkinawans anobatsira mukudzivirira zvirwere zvinoputika uye zvisingagadziriswi . Vanun'una vekugara kwenguva refu veOkinawans vanogarawo vachirarama hurefu, hutano hupenyu. Zvisinei, apo Okinawans vakatamira kune mamiriro matsva uye mararamiro avo emararamiro anochinja, vakarasikirwa nehupenyu hwavo hurefu. Izvi zvinoratidza kuti zvimwe zvimwe zvinhu zviri kutamba kunze kwemararamiro.
- Ivo vane radicals vashoma. Vane centenarian vakadzidza vaiva nemajaya maduku evanhu vakasununguka vakasununguka muropa ravo. Izvi zvinonyanya kukonzerwa nekuti Okinawans anongodya kadhoro shomanana kupfuura munhu akawandisa pamusana pemaitiro emitambo yekudya kusvikira iwe uri makumi masere chete muzana azere, anozivikanwa seHara Hachi Bu . Zvishomanana makoriyori zvinoreva zvishomanana radicals zvakasikwa zvinogadzirwa mukugadzira chirwere. Zvishomanana radicals zvakasununguka zvinoreva utano hwakanaka hwehutano hwehutano uye huwandu huwandu hwekenza uye dzimwe zvirwere zvisingaperi.
- Mwoyo yavo iri mumamiriro makuru. Vaya vaidzidza vakanga vane mishonga yakachena, ine utano, yakashata cholesterol, uye yakadzika homocysteine mazinga. Vatsvakurudzi vanotenda kuti idzi dzakadzika, hutano hwakanaka dzinogona kuderedza dambudziko rehutano hwemwoyo muOkinawans nekuwanda kwe80 muzana . Zvikonzero zvezvikamu izvi zvakaderera zvinofungidzirwa kuti zvakabatana nekudya kwakanaka, maitiro akawandisa ekugadzirisa muviri, kuenzanisa kunwa doro, kusagadzikana uye mafungire akanaka.
- Vari pangozi yakaderera yekuva nekenza. Okinawans vanewo pangozi yakawanda yekenza-inotarisana nekenza, sezamu, maitiro eprotate, ovarian uye makoroni. Kunyanya, vane 80 muzana muchero muduku wekamu nekenza yeprostate, uye 50 muzana muchero muduku wemukenza uye mahara. Vatsvakurudzi vanotaura kuti kuderedzwa kwengozi kudya mazana emakirori, kupedza michero yakawanda nemiriwo, kudya mafuta akaenzana, kudya zvokudya zvakawanda uye kugara muviri.
- Mapfupa avo ane utano. Vanhu veOkinawans vanewo mukana muduku wekuputika kwechiputi kupfuura vaAmerica. Ikopa hutema hwemazana emakore hunopera zvishoma nezvishoma kune vamwe vanhu veJapan. Izvi zvinogona kunge zvakakonzerwa nekudya kwakanyanya kwe calcium muzvokudya zveOkinawan, kuwedzera kune vitamin D kuburikidza nezuva uye mazinga akakwirira ekuita basa.
- Vakadzi vanopedzisira vachienda kumwedzi. Vakadzi muOkinawa havashandisi rerostro remishonga eestrogen asi vachiri nematambudziko mashoma anokonzerwa nemurume. Inofungidzirwa kuti phytoestrogens mune soyiti, zvokudya zvinowanikwa kuOkinawa, uyewo zvakakwirira zvekuita basa, kubatsira kubatsira kuderedza kuipa kwekuguma kwemwedzi.
- Vane mahomoni akawanda evanhukadzi. Okinawans vane zvakasikwa DHEA, estrogen, uye testosterone kupfuura vaAmerica vezera rimwe chete. Mumwe nomumwe wehomoni iyi inofungidzirwa kuratidza mahomoni . High mazinga e testosterone anobatsira kuchengeta misi miviri. Estrogen inofungidzirwa kuti inodzivirira kurwisa osteoporosis uye chirwere chemwoyo. DHEA inozivikanwa kuderera nezera, uye vamwe vanotsvakurudza vanoshandisa maDHEA sechiratidzo chekuti munhu anokurumidza kukura sei. Kudya uye kuramba uchiita basa rinofungwa kunotsanangura kuti sei mahomoni aya akaramba ari akakwirira muOkinawans vakwegura.
- Vanofara. Apo hukama hweOkinawans hwakaedzwa, hwakawanikwa kuti ivo kazhinji vakanga vasingagoni kuzvidya mwoyo uye vakachengetedzwa nemaonero akanaka muupenyu. Vakanga vane unyanzvi hwakasimba hwekubata uye pfungwa yakadzika yekunamata, kureva, uye chinangwa. Maonero akanaka Ma Okinawans anofungidzirwawo kuti atsanangure dambudziko ravo rakaderedzwa rekuora mwoyo.
The Bottom Line
VaOkinawans vanotiratidza kuti kurarama hupenyu hwakanaka hakuzongobatsiri kurarama kwenguva refu asi kuchatibatsirawo kurarama vasina zvirwere. Maitiro ehupenyu hunoita kuti uwedzere makore ane hupenyu hupenyu hwako, zvichiita kuti uchinzwe zviri nani iye zvino uye paunenge uine makore 110. Tanga ikozvino nekudzidza kuchinja mararamiro ako, ita zvekuwedzera uye usunungure.
Sources:
Okinawan Centenarian Study.