10 izimo zengqondo zokuphila isikhathi eside futhi unempilo

-Delile

• Okufanele ukwenze ukuze ube nempilo impilo yakho yonke
• 1. Yenza ukuhlolwa kwaminyaka yonke
• 2. Yidla uphilile
• 3. Zijwayeze ukuzivocavoca umzimba njalo
• 4. Ungabhemi
• 5. Phuza amanzi amaningi
• 6. Ungazivezi elangeni ngaphandle kokuvikelwa
• 7. Lawula ukucindezeleka
• 8. Sebenzisa imithi kuphela njengokuyalelwa ngudokotela
• 9. Gwema izivivinyo ezeqile
• Sebenzisa ama-anti-oxidants

Ukuze uphile isikhathi eside futhi uphile kahle kubalulekile ukuqhubeka nokunyakazisa umzimba, uzivivinya umzimba nsuku zonke, udle ukudla okunempilo futhi ungadlile, kanye nokwenza ukuhlolwa kwezempilo nokuthatha imithi ekhonjiswe ngudokotela.

Ngakolunye uhlangothi, ukuba nemibono ethile efana nokubhema, ukudla imikhiqizo eningi kakhulu yezimboni, ukuzibeka elangeni ngaphandle kokuvikelwa, futhi nokuphila nokukhathazeka okukhulu kanye nengcindezi, kungenza lokhu kuguga kusheshe futhi kube nekhwalithi encane.

Ngakho-ke, yize izakhi zofuzo zibalulekile futhi nesikhathi sokuphila sabaseBrazil sineminyaka engama-75 ubudala, kungenzeka ukuthi uphile iminyaka eminingi nangendlela enempilo. Kepha, ngalokhu, kuyadingeka ukuzama ukunciphisa umphumela wokugqoka nokudabuka kwemvelo komzimba, okwanda ezimeni ezithile zansuku zonke.

Okufanele ukwenze ukuze ube nempilo impilo yakho yonke

Ukuguga kuyinqubo engokwemvelo, kepha amanye amathiphu angalandelwa ukuze kunqandwe le nqubo futhi kunciphise ukuthintana komzimba nezinto ezibanga izifo, ngaleyo ndlela, kuzuzwe impilo esezingeni nezempilo. Ukuze wenze lokhu, kubalulekile:

1. Yenza ukuhlolwa kwaminyaka yonke

Ukulandelwa kokubonisana nabezokwelapha kanye nezivivinyo zaselabhorethri noma zokuthwebula izithombe, ezivame ukwenziwa ngemuva kweminyaka yobudala engama-30, kungakhombisa izifo ezifana ne-cholesterol ephezulu, isifo sikashukela, umfutho wegazi ophakeme, izigaxa esifubeni kanye neprostate ekhulisiwe, ngokwesibonelo, futhi kufanele kwenziwe minyaka yonke noma esikhathini esinqunywe udokotela.

Lokhu kuhlolwa kubalulekile ukuthola noma yiziphi izimpawu zokugula kusenesikhathi, nokuzilapha ngaphambi kokuba umonakalo emzimbeni.

2. Yidla uphilile

Ukudla ukudla okunempilo kusho ukukhetha ukudla izithelo nemifino, ngaphezu kokugwema ukudla okunezimboni, njengoba kuqukethe izithasiselo zamakhemikhali, njengama-trans fat, izinto zokulondoloza, i-monosodium glutamate, kanye nama-flavour, imibala kanye neziswidi zokufakelwa okuthi uma kudliwe kusabalale ukugeleza kwegazi futhi kubangele uchungechunge lwezehlakalo ezibangela umzimba ukuba uguge. Bheka amathiphu okuthenga okunempilo nokugwema ukudla okulimaza impilo.

Kuyanconywa futhi ukuthi uncamele ukudla okuphilayo, ngoba lokho okuvame ukuthengiswa ezimakethe kungahle kucebe ngemithi yokubulala izinambuzane, equkethe izinto zokubulala izinambuzane, umanyolo wokwenziwa kanye namahomoni, okuthi uma ngokweqile kube yingozi futhi kusheshise ukuguga.

Ngaphezu kwalokho, kubalulekile ukuphatha inani lokudla, ngoba ukudla okuncane kuyindlela yokugwema ukukhiqizwa kwezinto kanye nama-radicals amahhala abangela ukuguga nokuguga.

3. Zijwayeze ukuzivocavoca umzimba njalo

Ukuzivocavoca, okungenani kathathu ngesonto, imizuzu engama-30, kepha izikhathi ezi-5 ngesonto, kuthuthukisa ukulawulwa kwamahomoni, ukujikeleza kwegazi nokuqedwa kobuthi emzimbeni, okwenza izitho zisebenze kangcono futhi zihlale ziphilile isikhathi eside.

Ngaphezu kwalokho, ukuzivocavoca umzimba kanye nokudla okunomsoco kusiza ukugcina ithoni yemisipha, eyehlisa ukuthamba nokuwa lapho iguga, ngoba inyusa inani le-calcium emathanjeni nasemisipha, ngaphezu kokuvimbela ukukhula kwezifo ezifana ne-osteoporosis, isifo sikashukela, okuphezulu umfutho wegazi kanye nalezo ezihlobene nokuzivikela komzimba.

Kodwa-ke, lapho ukuzivocavoca kwenziwa ngokweqile futhi kungayihloniphi imikhawulo yomzimba womzimba, njengokugijima ama-marathons nemidlalo ecindezela kakhulu, umzimba ukhiqiza ama-radicals amaningi mahhala ngenxa yomzamo owedlulele, osheshisa ukuguga.

Ngakho-ke, inhloso yokwenza umsebenzi wokuzivocavoca umzimba othokozisayo nolula umzimba, kepha umuntu akufanele afinyelele ezingeni lokukhathala noma lokugqoka kakhulu. Kubalulekile futhi ukuthatha izinsuku ezi-1 noma ezi-2 zokuphumula ukusiza imisipha yakho ilulame. Funda kabanzi mayelana nezinzuzo zomsebenzi womzimba ekugugeni.

4. Ungabhemi

Kunezinto ezicishe zibe ngu-5 000 ekwakhiweni kogwayi, okungaphezu kwama-50 okufakazelwa ukuthi yi-carcinogenic, njengoba kubangela imiphumela enobuthi emzimbeni, futhi kubangele ukuguga ngokushesha, ngakho-ke, ukuze uphile isikhathi eside futhi kangcono, kubalulekile ukuqeda lo mkhuba.

Ngaphezu kokungabhemi, umuntu kufanele agweme izindawo ezinentuthu kagwayi, ngoba nazo zidala le miphumela emibi emzimbeni, obizwa ngokuthi ukubhema okungajwayelekile.

Lapho ababhemayo beyeka lo mkhuba, imiphumela emibi kagwayi incipha kancane kancane emzimbeni kusukela osukwini lokuqala, kuze kube, eminyakeni eyi-15 kuye kwengama-20, izingozi zinyamalale ngokuphelele, ngakho-ke ukuyeka ukubhema kuyisinyathelo esikhulu sokulwa nokuguga nokwakheka komdlavuza.

5. Phuza amanzi amaningi

Amanzi okuphuza noma oketshezi njengamajusi emvelo, itiye namanzi kakhukhunathi, kusiza ukukhulisa ukuhlunga kwegazi ngezinso, kusheshise ukuqedwa kwezinto ezimbi emzimbeni, ezikhiqizwa ukugaywa kokudla noma kwemithi, ngokwesibonelo.

Ngaphezu kwalokho, amanzi agcina amangqamuzana omzimba ehlanzekile, okuthuthukisa ukusebenza kwawo. Funda inani elifanele lamanzi ongaliphuza nsuku zonke.

6. Ungazivezi elangeni ngaphandle kokuvikelwa

Imisebe yelanga iqukethe imisebe ye-UV okuthi uma idlulele, ibangele izilonda zesikhumba nokuguga, ngaphezu kokukhulisa ubungozi bomdlavuza nokuncipha kokuzivikela komzimba. Ngakho-ke, kubaluleke kakhulu ukusebenzisa i-sunscreen futhi, ngezinsuku ezinelanga, kunconywa ukuthi ugqoke izigqoko nezibuko zelanga, ngaphezu kokugwema ukuya olwandle nokuba selangeni phakathi kuka-10 ekuseni no-4 ntambama. Funda kabanzi ngokulimala kwelanga ngokweqile nokuthi ungazivikela kanjani.

7. Lawula ukucindezeleka

Ukucindezela ngokweqile nokukhathazeka kwandisa ukukhiqizwa komzimba kwamahomoni amabi, njenge-adrenaline ne-cortisol, okusheshisa ijubane lokuguga nokwandisa amathuba okuba nezifo ezifana nomfutho wegazi ophezulu, isifo sikashukela nesifo senhliziyo.

Ukugwema lo mphumela, kubalulekile ukugcina imikhuba ekhulisa inhlalakahle, ukugcina ithemba nokuzizwa kahle, ngaphezu kokwenza imisebenzi esiza ukusebenza kahle kwengqondo, njenge-yoga, i-tai chi, ukuzindla, i-reiki kanye nokubhucungwa komzimba, okubambezela ukuguga, njengoba kusiza ubuchopho ukuthi busebenze ngendlela engcono, ngaphezu kokulawula ukukhiqizwa kwamahomoni, ukwehla kwe-cortisol ne-adrenaline, nokwandisa i-serotonin, i-oxytocin ne-melatonin, ngokwesibonelo.

Bheka ukuthi ukwelashwa kokukhathazeka kwenziwa kanjani.

8. Sebenzisa imithi kuphela njengokuyalelwa ngudokotela

Lapho usebenza emzimbeni, izidakamizwa zidala uchungechunge lwemiphumela emibi ethinta ukusebenza komzimba, futhi uma isetshenziswa ngokungadingekile noma ngokweqile, imiphumela emibi ingadlula imiphumela emihle yezithako ezisebenzayo.

Ngakolunye uhlangothi, izidakamizwa ezingekho emthethweni, ngaphezu kokungabi nazinzuzo, ziletha kuphela imiphumela emibi nemiphumela emibi emzimbeni, eyenza ukugqokwa nokwakhiwa kwezifo.

Funda kabanzi mayelana nezingozi zokuphuza imithi ngaphandle kwezeluleko zezokwelapha.

9. Gwema izivivinyo ezeqile

Izivivinyo ezinjenge-X-ray ne-CT scan ziqukethe imisebe eminingi, ngakho-ke akufanele njalo uye egumbini lezimo eziphuthumayo uyocela i-X-ray, noma wenze lolu hlobo lwezivivinyo kaningi nangenasidingo.

Lokhu kungenxa yokuthi, ngokwenza njalo, umzimba uhlangana nenani elikhulu lemisebe edala ukulimala kwama-molecule namaseli omzimba futhi kusheshise ukuguga, ngaphezu kokukhulisa ubungozi bomdlavuza.

Sebenzisa ama-anti-oxidants

Ama-antioxidants anjengevithamini C, uvithamini E, i-lycopene, i-beta-carotene, i-zinc, i-selenium, i-magnesium, i-calcium ne-omega 3 yehlisa ijubane ukuguga, njengoba enza ngokunciphisa isenzo sama-radicals wamahhala emzimbeni, okuyizinto ezinobuthi esizikhiqizayo ngenxa yokusabela komzimba, ikakhulu ngenxa yokudla, ukusetshenziswa kwemithi, ukusetshenziswa kweziphuzo ezidakayo nokuxhumana nokungcola.

Ama-antioxidants atholakala emifinweni nasezinhlamvini ezifana neklabishi, izaqathe, utamatisi, i-broccoli, i-papaya kanye nama-strawberry, isibonelo, futhi, okungcono, kufanele kudliwe ngale ndlela. Kodwa-ke, zingatholakala futhi ngendlela yezithako ezithengiwe ekhemisi, futhi ukusetshenziswa kwazo kufanele kuqondiswe udokotela noma isazi sokudla njalo. Bheka uhlu lokudla okulwa nama-antioxidant.

Buka le vidiyo elandelayo, lapho uchwepheshe wezokudla uTatiana Zanin noDkt Drauzio Varella bekhuluma ngokukhululeka ngezihloko ezinjengokukhuluphala, ukusetshenziswa kotshwala nogwayi, nokuthi yini okufanele uyenze ukuze uphile impilo enempilo: