Imikhuba eyi-13 exhunyaniswe nokuphila okude (Isekelwa Isayensi)

-Delile

• 1. Gwema ukudla ngokweqile
• 2. Yidla amantongomane amaningi
• 3. Zama i-turmeric
• 4. Yidla ukudla okuningi kwezitshalo okunempilo
• 5. Hlala usebenza ngokomzimba
• 6. Ungabhemi
• 7. Nciphisa ukuphuza kwakho
• 8. Beka injabulo yakho kuqala
• 9. Gwema ukucindezeleka okungapheli nokukhathazeka
• 10. Khulisa umphakathi wakho
• 11. Yiba nonembeza omkhulu
• 12. Phuza ikhofi noma itiye
• 13. Thuthukisa iphethini enhle yokulala
• Okubalulekile

Abantu abaningi bacabanga ukuthi ubude bempilo buxhomeke kakhulu kwizakhi zofuzo.

Kodwa-ke, izakhi zofuzo zidlala indima encane kakhulu kunalokho okukholelwa ekuqaleni. Kuvela ukuthi izici zemvelo njengokudla nendlela yokuphila ziyisihluthulelo.

Nayi imikhuba eyi-13 exhunyaniswe nempilo ende.

1. Gwema ukudla ngokweqile

Isixhumanisi phakathi kokudla ikhalori nempilo ende njengamanje sakha intshisekelo enkulu.

Izifundo zezilwane ziphakamisa ukuthi ukuncishiswa okungu-10-50% kokudla okuvamile kwekhalori kungakhuphula isikhathi sokuphila ().

Ucwaningo lwabantu abaningi abaziwa ngokuphila isikhathi eside lubuye lubone ukuxhumana phakathi kokudla okuncane kwekhalori, impilo enwetshiwe, kanye namathuba amancane ezifo (,,).

Ngaphezu kwalokho, ukuvinjelwa kwekhalori kungasiza ekwehliseni isisindo somzimba esiningi kanye namafutha esiswini, womabili ahlotshaniswa nezikhathi zokuphila ezimfushane (,,).

Lokho kusho, ukuvinjelwa kwekhalori yesikhathi eside kuvame ukungabambeki futhi kungafaka nemiphumela emibi, njengokukhuphuka kwendlala, ukushisa komzimba okuphansi, kanye nokuncipha kocansi ().

Ukuthi ukuvinjelwa kwekhalori kubambezela ukuguga noma kwandise isikhathi sakho sempilo akukazwisiseki ngokugcwele.

ISIFINYEZO Ukunciphisa amakhalori akho kungakusiza uphile isikhathi eside futhi uvikele izifo. Noma kunjalo, ucwaningo olwengeziwe lomuntu luyadingeka.

2. Yidla amantongomane amaningi

Amantongomane yizindawo zokuphehla amandla zomsoco.

Bacebile ngamaphrotheni, i-fiber, ama-antioxidants, kanye nezinhlanganisela zezitshalo ezizuzisayo. Ngaphezu kwalokho, zingumthombo omkhulu wamavithamini namaminerali amaningi, njengethusi, i-magnesium, i-potassium, i-folate, i-niacin, namavithamini B6 no-E ().

Ucwaningo oluningi lukhombisa ukuthi amantongomane anemiphumela enenzuzo esifweni senhliziyo, umfutho wegazi ophakeme, ukuvuvukala, isifo sikashukela, isifo se-metabolic, amazinga amafutha asesiswini, kanye nezinye izinhlobo zomdlavuza (,,,).

Ucwaningo oluthile luthole ukuthi abantu abadle okungenani ama-servings ama-3 amantongomane ngesonto babenengozi ephansi engama-39% yokufa ngaphambi kwesikhathi ().

Ngokufanayo, ukubuyekezwa okubili kwakamuva okubandakanya abantu abangaphezu kuka-350,000 kuqaphele ukuthi labo abadle amantongomane babenobungozi obuphansi obungu-4-27% bokufa phakathi nesikhathi sokufunda - ngokuncipha okukhulu kakhulu okubonwe kulabo abadle ukuphakelwa kwamantongomane okukodwa ngosuku (,).

ISIFINYEZO Ukungeza amantongomane enkambisweni yakho yansuku zonke kungakugcina uphilile futhi kukusize uphile isikhathi eside.

3. Zama i-turmeric

Uma kukhulunywa ngamasu wokulwa nokuguga, i-turmeric iyindlela enhle. Lokho kungenxa yokuthi lesi sipayisi siqukethe isakhi esinamandla se-bioactive esibizwa nge-curcumin.

Ngenxa yezakhi zayo zokulwa ne-antioxidant kanye ne-anti-inflammatory, i-curcumin kucatshangwa ukuthi isiza ukugcina ukusebenza kobuchopho, kwenhliziyo, nokwamaphaphu, kanye nokuvikela omdlavuza kanye nezifo ezihlobene nobudala (,,,, 20,,).

ICurcumin ixhunyaniswe nesikhathi sokuphila esandayo kuzo zombili izinambuzane namagundane (,,).

Kodwa-ke, lokhu okutholakele akuhlali kuphindaphindwa, futhi azikho izifundo zabantu ezikhona njengamanje (,).

Noma kunjalo, i-turmeric idliwe izinkulungwane zeminyaka eNdiya futhi ngokuvamile ibhekwa njengephephile.

ISIFINYEZO ICurcumin, isakhi esiyinhloko se-bioactive ku-turmeric, sinezinto zokulwa nokulwa nokuvuvukala. Ezinye izifundo zezilwane ziphakamisa ukuthi kungakhuphula isikhathi sokuphila.

4. Yidla ukudla okuningi kwezitshalo okunempilo

Ukudla izinhlobo ezahlukahlukene zokudla kwezitshalo, njengezithelo, imifino, amantongomane, imbewu, okusanhlamvu okuphelele nobhontshisi, kunganciphisa ubungozi besifo futhi kukhuthaze impilo ende.

Isibonelo, ucwaningo oluningi luxhumanisa ukudla okunotha izitshalo nengozi engezansi yokufa ngaphambi kwesikhathi, kanye nokwehla kwengozi yomdlavuza, isifo se-metabolic, isifo senhliziyo, ukudangala, kanye nokonakala kwengqondo (,,,).

Le miphumela ikhonjiswa ngezakhi zokudla zezitshalo nama-antioxidants, okubandakanya ama-polyphenols, ama-carotenoids, i-folate, ne-vitamin C ().

Ngokunjalo, izifundo eziningana zixhumanisa ukudla okudla imifino kanye nemifino, okuphezulu ngokwemvelo ekudleni kwezitshalo, engcupheni ephansi engu-12-15% yokufa ngaphambi kwesikhathi (, 34).

Izifundo ezifanayo ziphinde zibike ingozi ephansi engama-29-52% yokufa ngenxa yomdlavuza noma inhliziyo, izinso, noma izifo ezihlobene ne-hormone (, 34).

Ngaphezu kwalokho, olunye ucwaningo lubonisa ukuthi ingozi yokufa ngaphambi kwesikhathi kanye nezifo ezithile iyanda ngokusetshenziswa kakhulu kwenyama (,,).

Kodwa-ke, ezinye izifundo zibika izixhumanisi ezingekho noma ezibuthakathaka kakhulu - nemiphumela emibi ebonakala ixhunyaniswe ngqo nenyama esetshenzisiwe (,).

Abalimi bemifino kanye nemifino nayo ivame ukukhathalela impilo kakhulu kunabantu abadla inyama, okungachaza okungenani lokhu okutholakele.

Sekukonke, ukudla ukudla okuningi kwezitshalo kungenzeka kuzuze impilo nempilo ende.

ISIFINYEZO Ukudla ukudla okuningi kwezitshalo kungenzeka kukusize uphile isikhathi eside futhi wehlise ubungozi bezifo ezahlukahlukene ezivamile.

5. Hlala usebenza ngokomzimba

Akufanele kusimangaze ukuthi ukuhlala uvivinya umzimba kungakugcina uphilile futhi kungeze iminyaka empilweni yakho ().

Imizuzu engu-15 yokuzivocavoca ngosuku ingakusiza ukuthi uzuze izinzuzo, ezingafaka eminye iminyaka emithathu yokuphila ().

Ngaphezu kwalokho, ingozi yakho yokufa ngaphambi kwesikhathi ingahle yehle ngo-4% kwimizuzu engu-15 eyengeziwe yokusebenza komzimba nsuku zonke ().

Ukubuyekezwa kwakamuva kubonise ingozi ephansi engama-22% yokufa ngaphambi kwesikhathi kubantu abebekade bezivocavoca - yize basebenze ngaphansi kwemizuzu eyi-150 enconyiwe ngesonto ().

Abantu abashaye izincomo zemizuzu engu-150 babencishe amathuba okuthi bafe kusenesikhathi ngama-28%. Ngaphezu kwalokho, lelo nani lalingama-35% kulabo abazivocavoca ngale kwalesi siqondiso ().

Ekugcineni, olunye ucwaningo luxhumanisa umsebenzi onamandla nokunciphisa okukhulu okungu-5% engcupheni uma kuqhathaniswa nemisebenzi ephansi noma elinganiselayo ().

ISIFINYEZO Ukuvivinya umzimba njalo kungandisa impilo yakho. Ukuzivocavoca ngaphezu kwemizuzu engu-150 ngeviki kungcono kakhulu, kepha noma amanani amancane angasiza.

6. Ungabhemi

Ukubhema kuxhumene kakhulu nesifo nokufa ngaphambi kwesikhathi ().

Sekukonke, abantu ababhemayo bangalahlekelwa yiminyaka engafinyelela kweyishumi bephila futhi babe namathuba aphindwe kathathu okufa ngaphambi kwesikhathi kunalabo abangalokothi bathathe ugwayi ().

Khumbula ukuthi akukephuzi kakhulu ukuyeka.

Ucwaningo oluthile lubika ukuthi abantu abayeka ukubhema beneminyaka engama-35 bangezelela izimpilo zabo kuze kufike eminyakeni eyi-8.5 ().

Ngaphezu kwalokho, ukuyeka ukubhema eminyakeni engama-60 yakho kungangeza kuze kube yiminyaka engu-3.7 empilweni yakho. Eqinisweni, ukuyeka eminyakeni yakho yama-80s kusenganikeza izinzuzo (,).

ISIFINYEZO Ukuyeka ukubhema kungayandisa kakhulu impilo yakho - futhi akukaze kwephuze kakhulu ukuyeka.

7. Nciphisa ukuphuza kwakho

Ukuphuza ngokweqile kuhlotshaniswa nesibindi, inhliziyo, nesifo se-pancreatic, kanye nengozi eyanda kakhulu yokufa ngaphambi kwesikhathi ().

Kodwa-ke, ukusetshenziswa okulingene kuhlotshaniswa namathuba ancishisiwe wezifo eziningana, kanye nokwehla kwe-17-18% engozini yokufa ngaphambi kwesikhathi (,).

Iwayini lithathwa njengelizuzisa ikakhulukazi ngenxa yokuqukethwe kwalo okuphezulu kwama-polyphenol antioxidants.

Imiphumela yocwaningo lweminyaka engama-29 ikhombise ukuthi abesilisa abathanda iwayini bebengaphansi kwamathuba angama-34% okusheshe bafe kunalabo abathanda ubhiya noma imimoya ().

Ngaphezu kwalokho, esinye isibuyekezo sabona iwayini livikela ikakhulukazi isifo senhliziyo, isifo sikashukela, ukuphazamiseka kwemithambo yegazi, kanye ne-metabolic syndrome ().

Ukugcina ukusetshenziswa ngokulinganisela, kunconywa ukuthi abesifazane bahlose amayunithi we-1-2 noma ngaphansi ngosuku futhi babe ngu-7 ngeviki. Abesilisa kufanele bagcine ukudla kwabo kwansuku zonke kube ngaphansi kwamayunithi ama-3, benesilinganiso esingu-14 ngeviki ().

Kubalulekile ukuthi wazi ukuthi alukho ucwaningo oluqinile olukhombisa ukuthi izinzuzo zokuphuza ngokulingene zikhulu kunalezo zokungaphuzi utshwala.

Ngamanye amagama, asikho isidingo sokuqala ukuphuza uma ungaphuzi kakhulu utshwala.

ISIFINYEZO Uma uphuza utshwala, ukugcina ukudla okulingene kungasiza ekuvikeleni izifo futhi kwandise impilo yakho. Iwayini lingasiza kakhulu.

8. Beka injabulo yakho kuqala

Ukuzizwa ujabule kungakhulisa kakhulu impilo yakho ende (52).

Eqinisweni, abantu abajabule kakhulu bancishiswe ngo-3.7% ekufeni ngaphambi kwesikhathi sokufunda seminyaka emihlanu ().

Ucwaningo lwezindela ezingama-180 zamaKatolika lahlaziya amazinga azo okuzibika enjabulo lapho eqala ukungena esigodlweni sezindela futhi kamuva aqhathanisa lawo mazinga nokuphila kwawo isikhathi eside.

Labo abazizwa bejabule kakhulu eminyakeni engama-22 ubudala babenamathuba aphindwe kabili ngama-2.5 okusinda eminyakeni engamashumi ayisithupha kamuva ().

Ekugcineni, ukubuyekezwa kwezifundo ezingama-35 kukhombisile ukuthi abantu abajabulayo bangaphila isikhathi esifinyelela ku-18% kunabalingani babo abangajabule kakhulu ().

ISIFINYEZO Injabulo kungenzeka inemiphumela emihle hhayi kuphela kwimizwelo yakho kepha nakwimpilo yakho.

9. Gwema ukucindezeleka okungapheli nokukhathazeka

Ukukhathazeka nokucindezeleka kunganciphisa kakhulu impilo yakho.

Isibonelo, abesifazane abaphethwe yingcindezi noma nokukhathazeka kubikwa ukuthi kungenzeka ukuthi babe namathuba aphindwe kabili okufa ngesifo senhliziyo, isifo sohlangothi, noma umdlavuza wamaphaphu (,,).

Ngokufanayo, ingozi yokufa ngaphambi kwesikhathi ikhuphuke iphindwe kathathu kumadoda akhathazekile noma acindezelekile uma kuqhathaniswa nozakwabo abakhululekile (59,,).

Uma uzizwa ucindezelekile, ukuhleka nethemba kungaba yizingxenye ezimbili ezibalulekile zesisombululo.

Ucwaningo lukhombisa ukuthi abantu abangenathemba banengozi engu-42% yokufa ngaphambi kwesikhathi kunabantu abanethemba. Kodwa-ke, ukuhleka nokuba nombono oqondile ngempilo kunganciphisa ukucindezeleka, okungenza ukwelula impilo yakho (,,, 65).

ISIFINYEZO Ukuthola izindlela zokunciphisa amazinga akho wokukhathazeka kanye nengcindezi kungandisa impilo yakho. Ukugcina umbono wethemba ngempilo nakho kungazuzisa.

10. Khulisa umphakathi wakho

Abaphenyi babika ukuthi ukugcina ukuxhumana nomphakathi okunempilo kungakusiza uphile isikhathi esifinyelela ku-50% ubude ().

Eqinisweni, ukuba nezixhumanisi zomphakathi ezi-3 kuphela kunganciphisa ubungozi bokufa ngaphambi kwesikhathi ngaphezu kuka-200% ().

Izifundo ziphinde zixhumanise ukuxhumana nomphakathi okunempilo nezinguquko ezinhle enhliziyweni, ebuchosheni, ekusebenzeni kwamahomoni nakumasosha omzimba, ezinganciphisa ubungozi bezifo ezingamahlalakhona (,,,,).

Umbuthano oqinile wezenhlalo ungakusiza nokuthi usabele kancane ekucindezelekeni, mhlawumbe uqhubeke uchaze umphumela omuhle esikhathini sempilo (,).

Ekugcineni, olunye ucwaningo lubika ukuthi ukuxhasa abanye kungasiza kakhulu kunokukuthola. Ngaphezu kokwamukela ukunakekelwa okuvela kubangani bakho nomndeni wakho, qiniseka ukuthi ubuyisa umusa ().

ISIFINYEZO Ukukhulisa ubudlelwano obuseduze kungahle kwehle emazingeni oxinzelelo, ukuzivikela okuthuthukisiwe, kanye nempilo enwetshiwe.

11. Yiba nonembeza omkhulu

Unembeza usho ikhono lomuntu lokuzikhuza, lokuhleleka, elisebenza kahle nelinenhloso.

Ngokuya ngemininingwane yocwaningo olulandele abafana namantombazane ayi-1,500 lapho sebekhulile, izingane ezazithathwa njengeziphikelelayo, zihlelekile, futhi zaqondiswa izigwegwe ziphila isikhathi eside nge-11% kunabalingani bazo abangenanembeza (,).

Abantu abanonembeza bangaba nengcindezi yegazi ephansi kanye nezimo zengqondo ezimbalwa, kanye nengozi ephansi yesifo sikashukela nezinkinga zenhliziyo noma zamalunga ().

Lokhu kungenzeka ukuthi kungenxa yokuthi abantu abanonembeza mancane amathuba okuthi bazibeke engcupheni eyingozi noma basabele kabi ekucindezelekeni - futhi babe namathuba amaningi okuphila impilo efanelekile noma babe neqhaza ngempilo yabo (,, 81).

Unembeza ungathuthukiswa kunoma yisiphi isigaba empilweni ngezinyathelo ezincane njengokuqoqa ideski, ukunamathela kuhlelo lomsebenzi, noma ukufika ngesikhathi.

ISIFINYEZO Ukuba nonembeza kuhlotshaniswa nempilo ende nezinkinga ezimbalwa zempilo lapho usugugile.

12. Phuza ikhofi noma itiye

Kokubili ikhofi netiye kuxhunyaniswe nokwehla kwengozi yesifo esingelapheki.

Isibonelo, ama-polyphenols nama-catechins atholakala kutiye oluhlaza anganciphisa ubungozi bakho bomdlavuza, isifo sikashukela, nesifo senhliziyo (, 83,,,).

Ngokufanayo, ikhofi lixhunywe engcupheni ephansi yohlobo lwesibili sikashukela, isifo senhliziyo, kanye nomdlavuza othile nezifo zobuchopho, njenge-Alzheimer's kanye neParkinson's (87, 88,, 90,, 92).

Ngokwengeziwe, bobabili abaphuza ikhofi nabaphuza itiye bayazuza engcupheni ephansi engama-20-30% yokufa ngaphambi kwesikhathi uma kuqhathaniswa nabangaphuzi (, 94,, 96).

Khumbula nje ukuthi i-caffeine eningi futhi ingaholela ekukhathazekeni nasekuqwashisweni, ngakho-ke ungahle uthande ukunqanda ukudla kwakho kumkhawulo onconyiwe ka-400 mg ngosuku - cishe izinkomishi ezine zekhofi (,).

Futhi kufanele wazi ukuthi ngokuvamile kuthatha amahora ayisithupha ukuze imiphumela ye-caffeine yehle. Ngakho-ke, uma unenkinga yokuthola ubuthongo obanele bekhwalithi ephezulu, ungahle uthande ukuhambisa ukudla kwakho kuye ekuqaleni kosuku.

ISIFINYEZO Ukusetshenziswa okumaphakathi kwetiye nekhofi kungazuzisa ukuguga okunempilo nokuphila isikhathi eside.

13. Thuthukisa iphethini enhle yokulala

Ukulala kubalulekile ekulawuleni ukusebenza kwamaseli nokusiza umzimba wakho ukuba uphole.

Ucwaningo lwamuva lubika ukuthi impilo ende kungenzeka ixhunyaniswe nezindlela zokulala ezijwayelekile, njengokulala nokuvuka ngasikhathi sinye usuku ngalunye ().

Isikhathi sokulala naso sibonakala siyisici, ngakho konke okuncane kakhulu futhi okuningi okuyingozi.

Isibonelo, ukulala ngaphansi kwamahora ama-5-7 ubusuku ngabunye kuxhunywe engcupheni enkulu engu-12% yokufa ngaphambi kwesikhathi, ngenkathi ukulala ngaphezu kwamahora ayi-8-9 ubusuku ngabunye nakho kunganciphisa isikhathi sakho sempilo ngokufika kuma-38% (, 101).

Ukulala okuncane kakhulu kungaphinde kukhuthaze ukuvuvukala futhi kwandise amathuba okuba nesifo sikashukela, isifo senhliziyo nokukhuluphala. Konke lokhu kuxhumene nempilo efinyeziwe (,,,).

Ngakolunye uhlangothi, ukulala ngokweqile kungaxhunyaniswa nokudangala, ukuvivinya umzimba okuphansi, kanye nezimo zezempilo ezingatholakali, konke okungathinta impilo yakho ().

ISIFINYEZO Ukwakha inqubo yokulala efaka ukulala amahora angu-7-8 ubusuku ngabunye kungakusiza uphile isikhathi eside.

Okubalulekile

Ukuphila isikhathi eside kungabonakala kungaphezu kwamandla akho, kodwa imikhuba eminingi enempilo ingaholela ekuvuthweni nasekugugeni.

Lokhu kubandakanya ukuphuza ikhofi noma itiye, ukuzivocavoca umzimba, ukulala ngokwanele, nokunciphisa ukuphuza kwakho utshwala.

Uma ihlanganiswa, le mikhuba ingakhulisa impilo yakho futhi ikubeke endleleni eya empilweni ende.