Kungani Abantu Abase- "Blue Zones" Bephila Isikhathi Eside Kunomhlaba Wonke

-Delile

• Ayini ama-Blue Zones?
• Abantu Abahlala Ezindaweni Ezihlaza okwesibhakabhaka Badla Ukudla Okugcwele Ukudla Okugcwele Kwezitshalo
• Bayashesha futhi balandele umthetho wama-80%
• Basebenzisa Utshwala Ngokulinganisela
• Ukuzivocavoca Kwakhelwe Empilweni Yansuku zonke
• Balala Kanele
• Ezinye Izindlela Nemikhuba Ehambisana Nokuphila Isikhathi Eside
• Okusemqoka

Izifo ezingamahlalakhona ziya ngokuya zivama ekugugeni.

Ngenkathi izakhi zofuzo zinquma ngandlela-thile isikhathi sakho sempilo nokuthambekela kulezi zifo, indlela yakho yokuphila kungenzeka ibe nomthelela omkhulu.

Izindawo ezimbalwa emhlabeni zibizwa nge- “Blue Zones.” Leli gama libhekisela ezindaweni lapho abantu banezibalo eziphansi zezifo ezingamahlalakhona futhi baphila isikhathi eside kunanoma iyiphi enye indawo.

Lo mbhalo uchaza izici zokuphila ezivamile zabantu abaseBlue Zones, kufaka phakathi ukuthi kungani bephila isikhathi eside.

Ayini ama-Blue Zones?

"I-Blue Zone" yigama elingelona elezesayensi elinikezwe izifunda ezakhelwe abanye babantu abadala emhlabeni.

Yaqale yasetshenziswa ngumbhali uDan Buettner, owayefunda izindawo zomhlaba lapho abantu baphila khona impilo ende ende.

Zibizwa nge-Blue Zones ngoba ngenkathi uBuettner nozakwabo befuna lezi zindawo, badweba imibuthano eluhlaza okwesibhakabhaka babazungeza ebalazweni.

Encwadini yakhe ebizwa ngokuthi Izindawo Eziluhlaza okwesibhakabhaka, UBuettner uchaze amaBlue Zones amahlanu aziwayo:

• I-Icaria (Greece): I-Icaria iyisiqhingi eGrisi lapho abantu bedla ukudla kwaseMedithera okunothile ngamafutha omnqumo, iwayini elibomvu nemifino etshalwe ekhaya.
• I-Ogliastra, Sardinia (Italy): Isifunda sase-Ogliastra saseSardinia siyikhaya lamadoda amadala kakhulu emhlabeni. Bahlala ezifundeni zezintaba lapho basebenza khona emapulazini futhi baphuza iwayini elibomvu eliningi.
• I-Okinawa (Japan): I-Okinawa iyikhaya labesifazane abadala kunabo bonke emhlabeni, abadla ukudla okuningi okususelwa ku-soy bese benza i-tai chi, indlela yokuzindla yokuzivocavoca.
• I-Nicoya Peninsula (Costa Rica): Ukudla kwaseNicoyan kusekelwe ezungeze ubhontshisi nama-tortillas ommbila. Abantu bakule ndawo bahlala benza imisebenzi yokuzivocavoca lapho sebekhulile futhi benomqondo wempilo owaziwa ngokuthi "plan de vida."
• AmaSeventh-day Adventist eLoma Linda, California (USA): AmaSeventh-day Adventist ayiqembu labantu abathanda inkolo kakhulu. Bangabantu abadla imifino kuphela futhi bahlala emiphakathini ebumbene.

Yize lezi kuyizindawo kuphela okuxoxwa ngazo encwadini kaBuettner, kungahle kube nezindawo ezingaziwa emhlabeni ezingaba yiBlue Zones.

Izifundo eziningi zithole ukuthi lezi zindawo ziqukethe amanani aphakeme kakhulu ama-nonagenarians kanye ne-centenarians, okungabantu abaphila ngaphezu kuka-90 no-100, ngokulandelana (,,).

Ngokuthakazelisayo, i-genetics cishe i-akhawunti ye-20-30% kuphela yokuphila isikhathi eside. Ngakho-ke, amathonya ezemvelo, kufaka phakathi ukudla nendlela yokuphila, adlala indima enkulu ekunqumeni isikhathi sempilo yakho (,,).

Ngezansi kukhona ezinye zezinto zokudla nezindlela zokuphila ezijwayelekile kubantu abahlala eBlue Zones.

Isifinyezo: AmaBlue Zones yizindawo zomhlaba lapho abantu bephila khona impilo ende ngokukhethekile. Ucwaningo luthole ukuthi ufuzo ludlala kuphela indima engama-20-30% empilweni ende.

Abantu Abahlala Ezindaweni Ezihlaza okwesibhakabhaka Badla Ukudla Okugcwele Ukudla Okugcwele Kwezitshalo

Into eyodwa ejwayelekile kumaBlue Zones ukuthi labo abahlala lapho badla kakhulu i-95% yokudla okutshalwe ezitshalweni.

Yize iningi lamaqembu lingewona ama-vegetarian aqinile, livame ukudla inyama cishe kahlanu ngenyanga (,).

Izifundo eziningi, kufaka phakathi umuntu oyedwa kwabangaphezu kwesigamu sesigidi, zikhombisile ukuthi ukugwema inyama kungayinciphisa kakhulu ingozi yokufa ngenxa yesifo senhliziyo, umdlavuza kanye nezinye izimbangela ezahlukene (,).

Esikhundleni salokho, izidlo eziseBlue Zones zivamise ukunotha kokulandelayo:

• Imifino: Ziwumthombo omkhulu we-fiber namavithamini namaminerali amaningi ahlukahlukene. Ukudla ukudla okungaphezulu kwesihlanu kwezithelo nemifino ngosuku kunganciphisa kakhulu ingozi yesifo senhliziyo, umdlavuza nokufa ().
• Imidumba: Ama-legumes ahlanganisa ubhontshisi, uphizi, udali nochichpeas, futhi konke kunothile ku-fiber namaprotheni. Izifundo eziningi zikhombisile ukuthi ukudla imidumba kuhlotshaniswa nokufa okuphansi (,,).
• Izinhlamvu eziphelele: Izinhlamvu eziphelele nazo zine-fiber. Ukudla kakhulu okusanhlamvu okuphelele kunganciphisa ukucindezelwa kwegazi futhi kuhlotshaniswa nomdlavuza we-colorectal owehlisiwe kanye nokufa okubangelwa yisifo senhliziyo (,,).
• Amantongomane: Amantongomane ayimithombo emihle ye-fiber, amaprotheni namafutha we-polyunsaturated nama-monounsaturated. Kuhlanganiswe nokudla okunempilo, kuhlotshaniswa nokufa okuncishisiwe futhi kungasiza nokuguqula isifo se-metabolic syndrome (,,).

Kunezinye izinto zokudla ezichaza i-Blue Zones ngayinye.

Isibonelo, inhlanzi ivame ukudliwa e-Icaria naseSardinia. Kungumthombo omuhle wamafutha we-omega-3, abalulekile empilweni yenhliziyo nengqondo ().

Ukudla izinhlanzi kuhlotshaniswa nokwehla kwengqondo okuhamba kancane ebudaleni nokuncipha kwesifo senhliziyo (,,).

Isifinyezo: Abantu abaseBlue Zones ngokujwayelekile badla ukudla okungama-95% okutshalwe ezitshalweni okunothile ngemidumba, okusanhlamvu okuphelele, imifino namantongomane, konke lokho kungasiza ukunciphisa ingozi yokufa.

Bayashesha futhi balandele umthetho wama-80%

Eminye imikhuba ejwayelekile eBlue Zones ukuncipha kokudla kwekhalori nokuzila ukudla.

Ukuvinjelwa kwekhalori

Ukuvinjelwa kwekhalori yesikhathi eside kungasiza impilo ende.

Ucwaningo olukhulu, lweminyaka engama-25 ezinkawini lwathola ukuthi ukudla ama-calories angama-30% ambalwa kunokujwayelekile kwaholela empilweni ende kakhulu ().

Ukudla ama-calories ambalwa kungaba nomthelela ezimpilweni ezinde kwamanye ama-Blue Zones.

Isibonelo, ucwaningo olwenziwa kwabase-Okinawans lubonisa ukuthi ngaphambi kweminyaka yama-1960, babeswele imali yekhalori, okusho ukuthi babedla ama-calories ambalwa kunalawo ayewafuna, okungaba nomthelela empilweni yabo ende ().

Ngaphezu kwalokho, abantu base-Okinawans bavame ukulandela umthetho ka-80%, abawubiza ngokuthi “hara hachi bu.” Lokhu kusho ukuthi bayayeka ukudla lapho bezizwa begcwele ngama-80%, kunokugcwala okungu-100%.

Lokhu kubavimbela ekudleni ama-calories amaningi, okungaholela ekuzuzeni isisindo nasezifweni ezingamahlalakhona.

Izifundo eziningi zikhombisile nokuthi ukudla kancane kunganciphisa indlala futhi kukhuphule imizwa yokugcwala, uma kuqhathaniswa nokudla ngokushesha (,).

Lokhu kungenxa yokuthi ama-hormone akwenza uzizwe ugcwele afinyelela kuphela amazinga awo aphezulu emizuzwini engama-20 ngemuva kokudla ().

Ngakho-ke, ngokudla kancane futhi uze uzizwe u-80% ugcwele, ungadla ama-calories ambalwa futhi uzizwe ugcwele isikhathi eside.

Ukuzila ukudla

Ngokungeziwe ekunciphiseni ngokungaguquguquki kokudla kwekhalori jikelele, ukuzila ukudla ngezikhathi ezithile kubonakala kunenzuzo empilweni.

Isibonelo, ama-Icarians ngokuvamile angama-Greek Orthodox Christians, iqembu lenkolo elinezikhathi eziningi zokuzila ngamaholide ezenkolo unyaka wonke.

Olunye ucwaningo lukhombisile ukuthi kula maholide ezenkolo, ukuzila ukudla kuholele ekwehliseni i-cholesterol egazini kanye ne-low body mass index (BMI) ().

Ziningi ezinye izinhlobo zokuzila nazo ezikhonjisiwe ukwehlisa isisindo, umfutho wegazi, i-cholesterol nezinye izinto eziningi eziyingozi zezifo ezingamahlalakhona kubantu (,,).

Lokhu kufaka ukuzila ngezikhathi ezithile, okubandakanya ukuzila ukudla amahora athile osuku noma izinsuku ezithile zeviki, nokuzilingisa kokuzila ukudla, okubandakanya ukuzila ukudla izinsuku ezimbalwa ezilandelanayo ngenyanga.

Isifinyezo: Ukuvinjelwa kwama-calorie nokuzila ukudla ngezikhathi ezithile kuvamile e-Blue Zones. Yomibili le mikhuba inganciphisa kakhulu izinto ezinobungozi zezifo ezithile futhi yenze impilo ibe yinde.

Basebenzisa Utshwala Ngokulinganisela

Esinye isici sokudla esivame ezindaweni eziningi ezi-Blue ukusetshenziswa ngokulinganisela kotshwala.

Kunobufakazi obuhlanganisiwe bokuthi ukuphuza utshwala ngokulinganisela kuyayinciphisa yini ingozi yokufa.

Ucwaningo oluningi lukhombisile ukuthi ukuphuza isiphuzo esisodwa kuya kwezimbili zotshwala ngosuku kungakunciphisa kakhulu ukufa, ikakhulukazi okuvela esifo senhliziyo ().

Kodwa-ke, ucwaningo lwamuva nje luphakamise ukuthi awukho umphumela wangempela uma ucubungula ezinye izinto zokuphila ().

Umphumela ozuzisayo wokuphuza utshwala ngokulingene ungancika ohlotsheni lotshwala. Iwayini elibomvu lingaba uhlobo oluhamba phambili lotshwala, uma kubhekwa ukuthi liqukethe inani lama-antioxidants avela kumagilebhisi.

Ukudla ingilazi eyodwa kuya kwezimbili zewayini elibomvu ngosuku kuvame kakhulu e-Icarian naseSardinian Blue Zones.

Eqinisweni, iwayini iSardinian Cannonau, elenziwe ngamagilebhisi aseGrenache, likhonjisiwe ukuthi linamazinga aphezulu ngokweqile ama-antioxidants, uma kuqhathaniswa namanye amawayini ().

Ama-antioxidants asiza ukuvimbela ukulimala kwe-DNA okungaletha ukuguga. Ngakho-ke, ama-antioxidants angabalulekile empilweni ende ().

Izifundo ezimbalwa zikhombisile ukuthi ukuphuza inani elilinganisiwe lewayini elibomvu kuhlotshaniswa nempilo ende ().

Kodwa-ke, njengakwezinye izifundo eziphathelene nokusetshenziswa kotshwala, akucaci ukuthi lo mphumela yingoba abaphuza iwayini nabo bavame ukuba nezindlela zokuphila ezinempilo ().

Olunye ucwaningo lukhombisile ukuthi abantu abaphuza ingilazi yewayini engu-5-ounce (150-ml) nsuku zonke izinyanga eziyisithupha kuya eminyakeni emibili babenomfutho wegazi ophansi, ushukela wegazi uphansi, i-cholesterol "enhle" kakhulu nekhwalithi yokulala ethuthukisiwe (, .

Kubalulekile ukuthi wazi ukuthi lezi zinzuzo zibonakala kuphela ekuphuzeni utshwala ngokulinganisela. Ngalunye lwalezi zifundo luye lwabonisa nokuthi amazinga aphezulu okusetshenziswa empeleni akhulisa ubungozi bokufa ().

Isifinyezo: Abantu kwezinye izindawo zeBlue Zones baphuza ingilazi eyodwa noma ezimbili zewayini elibomvu ngosuku, ezingasiza ekuvikeleni isifo senhliziyo futhi zinciphise nengozi yokufa.

Ukuzivocavoca Kwakhelwe Empilweni Yansuku zonke

Ngaphandle kokudla, ukuzivocavoca umzimba kungenye into ebaluleke kakhulu ekugugeni ().

E-Blue Zones, abantu abazivocavoci ngenhloso ngokuya ejimini. Esikhundleni salokho, yakhelwe ezimpilweni zabo zansuku zonke ngokulima, ukuhamba, ukupheka neminye imisebenzi yansuku zonke.

Ucwaningo lwamadoda aseSardinian Blue Zone luthole ukuthi impilo yabo ende ihlotshaniswa nokukhulisa izilwane zasemapulazini, ukuhlala emithambekeni eqinile ezintabeni nokuhamba amabanga amade ukuya emsebenzini ().

Izinzuzo zale misebenzi ejwayelekile zikhonjisiwe phambilini ocwaningweni lwamadoda angaphezu kwe-13,000. Inani lebanga abahamba ngalo noma izindaba zezitebhisi abazikhuphukayo usuku ngalunye zabikezela ukuthi bazophila isikhathi esingakanani ().

Olunye ucwaningo lukhombisile izinzuzo zokuzivocavoca ekunciphiseni ubungozi bomdlavuza, isifo senhliziyo kanye nokufa kukonke.

Izincomo zamanje ezivela kuzinkombandlela zomsebenzi womzimba wabantu baseMelika ziphakamisa ubuncane bokuqina ngamandla okungama-75 noma imizuzu eyi-150 yokulinganisela kokuqina kwe-aerobic ngesonto.

Ucwaningo olukhulu olufaka abantu abangaphezu kuka-600,000 luthole ukuthi labo abenza inani lokuzivocavoca elinconywayo babenobungozi obuphansi bokufa obungama-20% kunalabo ababengenzi misebenzi yomzimba ().

Ukwenza ukuzivocavoca umzimba okuthe xaxa kunganciphisa ingozi yokufa kuze kufike kuma-39%.

Olunye ucwaningo olukhulu lwathola ukuthi umsebenzi onamandla uholele engcupheni yokufa ephansi kunomsebenzi olinganiselayo ().

Isifinyezo: Ukuvivinya umzimba okulingene okwakhelwe empilweni yansuku zonke, njengokuhamba nokuhamba ngezitebhisi, kungasiza ukwelula impilo.

Balala Kanele

Ngaphezu kokuzivocavoca umzimba, ukuphumula ngokwanele nokulala kahle ebusuku nakho kubonakala kubaluleke kakhulu ukuze uphile impilo ende nenempilo.

Abantu abaseBlue Zones bathola ukulala ngokwanele futhi kaningi bathatha ikhefu lasemini.

Izifundo eziningi zithole ukuthi ukungalali ngokwanele, noma ukulala kakhulu, kungakhuphula kakhulu ingozi yokufa, kufaka phakathi isifo senhliziyo noma isifo sohlangothi (,).

Ukuhlaziywa okukhulu kwezifundo ezingama-35 kutholakale ukuthi amahora ayisikhombisa isikhathi esifanele sokulala. Ukulala okuncane kakhulu noma okuningi kakhulu kunalokho kwakuhlotshaniswa nengozi eyengeziwe yokufa ().

E-Blue Zones, abantu bavame ukungalali, ukuvuka noma ukuya emsebenzini ngezikhathi ezibekiwe. Balala nje njengoba umzimba wabo ubatshela.

Kwezinye izindawo ezi-Blue Blue, ezinjenge-Icaria neSardinia, ukulala emini nakho kuvamile.

Ucwaningo oluningi lukhombisile ukuthi ukulala emini, okwaziwa emazweni amaningi aseMedithera ngokuthi “ama-siestas,” akunamthelela omubi engcupheni yesifo senhliziyo nokufa futhi kunganciphisa nobungozi ().

Kodwa-ke, ubude besihlwathi bubonakala bubaluleke kakhulu. Ukweqa imizuzu engama-30 noma ngaphansi kungasiza, kepha noma yini ende kunemizuzu engama-30 ihlotshaniswa nengozi eyengeziwe yesifo senhliziyo nokufa ().

Isifinyezo: Abantu abaseBlue Zones balala ngokwanele. Ukulala amahora ayisikhombisa ebusuku nokungalali imizuzu engeqile kwengu-30 emini kungasiza ekwehliseni ubungozi besifo senhliziyo nokufa.

Ezinye Izindlela Nemikhuba Ehambisana Nokuphila Isikhathi Eside

Ngaphandle kokudla, ukuzivocavoca nokuphumula, ezinye izinto eziningi zenhlalo nezokuphila zivamile eBlue Zones, futhi zingaba nomthelela empilweni ende yabantu abahlala lapho.

Lokhu kufaka phakathi:

• Ukuba wenkolo noma okomoya: Ama-Blue Zones imiphakathi ejwayelekile ngokwenkolo. Izifundo eziningi zikhombisile ukuthi ukuba nenkolo kuhlotshaniswa nengozi ephansi yokufa. Lokhu kungabangelwa ukusekelwa komphakathi kanye namazinga ancishisiwe okucindezeleka ().
• Ukuba nenjongo yokuphila: Abantu abase-Blue Zones bavame ukuba nenjongo yokuphila, eyaziwa ngokuthi "ikigai" e-Okinawa noma "plan de vida" eNicoya. Lokhu kuhlotshaniswa nengozi encishisiwe yokufa, mhlawumbe ngenhlalakahle yengqondo (,,).
• Abantu abadala nabancane abahlala ndawonye: KumaBlue Zones amaningi, ogogo nomkhulu bavame ukuhlala nemindeni yabo. Ucwaningo lukhombisile ukuthi ogogo nomkhulu ababheka abazukulu babo basengozini encane yokufa (57).
• Inethiwekhi yokuxhumana enempilo: Inethiwekhi yakho yokuxhumana nabantu, ebizwa nge- "moai" e-Okinawa, ingathinta impilo yakho. Isibonelo, uma abangane bakho bekhuluphele, usengozini enkulu yokukhuluphala, mhlawumbe ngokwamukela umphakathi ngokuzuza kwesisindo ().

Isifinyezo: Izici ngaphandle kokudla nokuvivinya umzimba zidlala indima ebalulekile empilweni ende. Inkolo, inhloso yempilo, ukuxhumana nomndeni kanye nomphakathi nakho kungathonya ukuthi uhlala isikhathi esingakanani.

Okusemqoka

Izifunda zeBlue Zone ziyikhaya labantu abadala nabanempilo kakhulu emhlabeni.

Yize izindlela zabo zokuphila zihluka kancane, badla kakhulu ukudla okususelwa ezitshalweni, bavivinye umzimba njalo, baphuze isilinganiso sotshwala, balale ngokwanele futhi babe nokuxhumana okuhle ngokomoya, komndeni kanye nomphakathi.

Ngayinye yalezi zinto zokuphila ikhonjisiwe ukuthi ihlotshaniswa nempilo ende.

Ngokuzifaka empilweni yakho, kungenzeka ukuthi ungeze iminyaka embalwa empilweni yakho.