Kunyange zvazvo vatsvakurudzi vazhinji vaishandiswa kutenda kuti kurarama kwenguva yakareba kunongotitorera makore akawanda ekuremara , ikozvino kwakagamuchirwa kakawanda kuti tsika dzakanaka nguva dzose dzakadai sekudya kudya kunovaka muviri , kurega kusvuta, uye kunwa chete mukuenzanisa kunogona kukubatsira iwe kukwegura zvishoma nezvishoma, zvirwere zvakabatana , urema, uye kuvandudza mararamiro ako kwenguva refu.
Dambudziko nderokuziva kwatinofanira kutanga. Kuwedzera kudya kwako uye kuvevedza muviri kunogona kukurira, saka apa pane dzimwe nguva shoma shoma. Idzo zviito zvishoma iwe unogona kutanga nhasi kuvaka zviitiro zvinokuchengetedza iwe kurarama huri nani, hupenyu hurefu.
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Iva neGreen Smoothie Zuva RimweZvidzidzo zvakasiyana-siyana, kusanganisira imwe yakabudiswa muna 2011 muAmerican Journal of Clinical Nutrition , yakaratidza izvo zvinonzi zvokudya zveMediterranean seimwe yenzira shoma dzekuwana chirongwa chekudya chine utano. Asi kutora kushandiswa kwemashanu kana kupfuura kwezvibereko nemiriwo izvo kudya kwezvirimwa izvi zvinokurudzira zvinogona kunge zvakaoma. Iro smoothie yakasvibirira - kusanganiswa kwakasanganiswa kwemashizha ane mashizha nemichero - inogona kutakura mabheji akawanda mugirazi imwe huru, pasina kubika uye zvishoma. Kana iwe ukakanda mumugwagwa we omega-3 fatty acids uye fiber fiber se hemp mwoyo kana chia mbeu, uri nani munzira yako yekudzivirira zvirwere zvepfungwa, kenza , uye chirwere cheshuga . Iro smoothie yakasvibirira inogona kukubatsira kuti urasike uremu, zvakare, kubva pakuwedzera kwehuwandu hwemvura mukati mekudya kwako kunoramba uchigutisa nguva refu pane kunwa mvura yakafanana yemvura pamwe chete nekudya.
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Wana Maminitsi mashanu eOkudzidzira KubwinyaMaminitsi mashanu pazuva rekuita maitiro akaoma angaratidzika semutengo unonyadzisa, asi funga izvi: chidiki chekudzidza muna 2013 neYunivhesiti yeAlabama kuBirmingham vatsvakurudzi vakapedzisa kuti kushandisa zuva rimwechete pavhiki kwakange kwakakwana kukurudzira kutsungirira nesimba mune boka revakadzi vanotonga pamusoro pemakore makumi matanhatu. Pashure pemasvondo gumi nemasere, vakadzi vari kurwisa uye aerobic kurovedza kamwe chete pavhiki vanovandudza zvakanyanya sekuita avo vanoita katatu zvakanyanya.
Mharidzo yekutora? Zviduku, zviito zvisingagumi zvinounza mhinduro. Sezvo miniti yekutanga kana yekuti chero basa ripi zvaro rekuita basa rinoita seine rakaoma kwazvo kuita, mikana yakanaka kuti iwe unonamatira nebasa kana iwe uchangotanga. Pazuva iwe unopedza maminitsi mashanu chete, iwe uchiri mberi! Kuzvichengetedza nesimba-zvichiita kuti iwe uvhudze jira pazuva rakanaka, somuenzaniso - richaita kuti utano hwako hwemwoyo huve hwakasimba uye hukubatsira kuti urege kudzivirira kugadzikana.
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Fungisisa Nemaminitsi MadikiZvinogona kunge zvisinganzwisisiki nemafungiro ekufungisisa kuedza kuzviita nekukurumidza, asi kuedza kufunga nekufungisisa kwekanguva kunyange kwenguva pfupi kunogona kutanga kukurudzira uropi humwe hunochinja uye hutano hurefu hwehutano hunobatanidza nehuwandu hwakawanda. Oxford University purofesa wepfungwa nyanzvi Mark Williams neboka rake vakagadzira mini-kufungisisa kunogona kubatsira kupa runyararo mune rimwe zuva rakaoma. Isa chiyeuchidzo pane smartphone yako, kana kuzadza zvishoma zvishoma zvisingabatsiri maminetsi mashomanana mubhangi kana kugadzirwa kwezvitoro nekutsvaga mukufema kwako, uye kutora mamiriro ezvinhu anotyisa kukuwana. Ndiyo sumo huru kune tsika yekufungisisa, iyo inogona kukukurudzira iwe kuisa nguva yakawanda yekufungisisa zuva rega rega richifambira mberi
Zvimwe
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Ita Kuti Uremu Hwako Uye Bhomba Rako Rimwe VhikiHapana munhu anoda kufungidzira pamusoro pehamba pachiyero chavo, kunyanya kana vari kuedza kuisa pfungwa papamusoro pekukwegura kwakanaka. Asi kutakura uremu hwakawandisa pamapuranga ako kunogona kukuvadza kurarama kwako kwenguva refu, uye kunobatsira kumamiriro ezvinhu akaoma sechirwere chemwoyo, chirwere , uye mafuta ane chiropa chirwere . Kunyange zvazvo pane mhirizhonga pamusoro pezvakawanda uye zvinotapira zvezuva nezuva, kuongorora uremu hwako kamwechete pavhiki inopa chiratidzo chekuyevera chawakanyora kuti iwe wakanyanyisa, uye chichakubatsira iwe kururamisa urongwa hwako hwezuva nezuva usati wawanazve . Kana uri kuedza kukanda uremu, kuwedzera pachiyero kamwe kamwe pavhiki kuchakupa mufananidzo chaiwo wekufambira mberi kwako.
Nokuyera chiuno chako kamwechete pavhiki, unogona kuona kana iwe uri pangozi yehutano hwakakonzerwa nehutano hwakabatanidzwa nemimba yakawanda yemuviri. Nzvimbo dzeUnited States for Disease Control (CDC) dzinokurudzira chiuno chechiuno pasi pemasentimita makumi maviri (100 cm) yevarume, uye pasi pemasendimita 89 (89 cm) kana uri mukadzi asina kuberekwa.
Zvimwe
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Shingairira ShamwariKuramba wakabatana neshamwari nemhuri ndiyo chikamu chikuru chehupenyu huri nani. Kutaura zvazviri, hutano hwehutano hwekuzviparadzanisa hwakafananidzwa nezvikwereti zvekuneta uye kusvuta nevanyori vekuongororwa kwegore ra2010 kweongororo dzakasiyana-siyana dzakabudiswa mu PLoS Medicine . Kuva neshamwari nguva dzose nevanhu vanovabatsira kunobatsira kutarisana nekushungurudzika, izvo zvinogona kuchengetedza kushungurudza hormone cortisol kubva kutyisidzira upenyu hwako hurefu. Pasinei neshamwari yekare kana kuti unoziva, edza kuwedzera ruzhinji rwemagariro evanhu imwe hurukuro pane imwe nguva.
Pasi Pasi
Nhau dzakanaka ndeyokuti haisi nguva yakanyanyisa kutora tsika itsva nekuvandudza mararamiro ako. Dana King, Sachigaro weDhipatimendi reMhuri Mishonga kuWest Virginia University uye munyori wekudzidza muna 2013 anorondedzera kuora kwehutano hwevana vacheomers, anonditaurira pachedzo yake yekare yapfuura inoratidza kuti kuchinja kwehutano mukati me midlife kunogona kubudisa "kuenzanisa uye kunobatsira" . Yakabudiswa muAmerican Journal of Medicine muna 2007, kudzidza kwake kwevanhu vanopfuura 15 000 pamusoro pemakore makumi maviri nemashanu vakawana kuti vanhu vakuru vakatanga kudya michero 5 nemiriwo zuva rega rega, kufamba madiki mashoma maviri ne2 pavhiki, kuchengeta BMI muhutano hwakanaka (18.5-29.5) uye kudzivisa kusvuta, vakafadzwa nehotera ye40% mukufa pashure pemakore mana chete kana ichienzaniswa nedzimwe nyaya dzisingateereri kuzvibata zvakanaka.
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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. Uyewo: Kubvunzurudza nemunyori anotungamirira wakaitwa musi waFebruary 6, 2013.
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.
Gordon Fisher, John P McCarthy, Paul A Zuckerman, David R Bryan, C Scott Bickel, naGary R Hunter. "Kuwandisa kweKushora Kusakanganiswa uye Kudzidziswa kweAerobic muVakadzi Vakwegura."
Holt-Lundstad J, Smith TB, Layton JB. "Kushamwaridzana Nehutano uye Kufa Njodzi: Ongororo Yokuongorora Meta." PLoS Med 2010: 7e1000316.
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Ita Utano Hwakaguma. Mwoyo uye Stroke Foundation yeCanada Ruzivo Rwemashoko Rhepfenyuro.
https://makehealthlast.ca/
Mark Williams naDanny Penman. "Kungwarira: Chimwe Chimwe Nemavhiki Masere Ekuwana Kuwana Rugare Munyika Yakashata." Rodale Press. 2011. Uyewo: Mamwe mabhuku nemunyori, June 2012.
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
Stephen D. Barger. "Kushamwaridzana Kwemagariro, Utsigiri hweHurumende uye Kufa muUnited States National Health Interview Survey." Psychosomatic Medicine 75: 510Y517 (2013).