Izindlela Ezi-5 Zomthetho Zokubambezela Inqubo Yokuguga Yomzimba Wakho

-Delile

• Thatha indlela elinganiselayo emafutheni
• Yidla ukudla okuncane kaningi
• Zilolonge cishe zonke izinsuku
• Hlala ngezinyawo zakho
• Bhekana nokungezwani kwakho
• Buyekeza kwe-

Kungazwakala njengokuthize okuvela kumabhayisikobho e-sci-fi, kepha ukubambezeleka kokuguga manje sekuyinto yangempela, ngenxa yentuthuko entsha kwezesayensi nocwaningo.

Abantu baseMelika bahlala bebasha isikhathi eside, bathole ucwaningo lwakamuva oluvela e-USC Leonard Davis School of Gerontology."Silinganise iminyaka yabantu yokuzalwa ngezimpawu ezahlukahlukene zempilo enhle futhi sathola ukuthi ijubane lokuguga lehlile eminyakeni engama-20 edlule," kuchaza umcwaningi u-Eileen M. Crimmins, Ph.D. Abantu abagcini nje ngokuphila isikhathi eside kodwa futhi bajabulela iminyaka eyengeziwe yobungqabavu obuyinhloko obungokwengqondo nobungokomzimba, uthi.

Ngenkathi izakhi zofuzo zibamba iqhaza ekutheni sishesha kangakanani, ucwaningo olusha lukhombisa ushintsho ekuziphatheni nalo luba nomthelela. "Kuningi esingakulawula ngokudla, ukuvivinya umzimba, nendlela yokuphila," kusho uS. Jay Olshansky, Ph.D., uprofesa eNyuvesi yase-Illinois eChicago School of Public Health kanye nososayensi omkhulu eLapetus Solutions. (Le mikhiqizo yokunakekelwa kwesikhumba yezinkanyezi zonke ayinakulimaza, noma.)

Lapha, ngokususelwa kwisayensi yakamuva, yizinto ezinhlanu ezihlakaniphe kakhulu ongazenza ukuthola izinzuzo zokulwa nokuguga ezinamandla kakhulu.

Thatha indlela elinganiselayo emafutheni

I-Omega-3 fatty acids inemiphumela ezuzisayo ezimeni ezimbili zokuguga ngokwemvelo, kubika iphephabhuku Ubuchopho, Ukuziphatha, Nokuzivikela. Ukufakwa okuphezulu kuxhunyaniswe nakho kokubili ukuncipha kwamaphesenti ayi-15 ekulimaleni kokuxineka kwe-oxidative kanye nama-telomeres amade, ama-protein caps avikela ama-chromosomes futhi ngokujwayelekile anciphise njengoba sikhula. (Nasi isifinyezo esiphelele ngama-telomere nokuthi akuthinta kanjani ukuguga.)

Kufanele futhi unciphise ama-omega-6 fatty acids, atholakala kumafutha ahlanganisiwe, ummbila, kanye nasesame. Ocwaningweni, abantu ababenesilinganiso esiphansi sama-omega-6 fatty acids kuya ku-omega-3 fatty acids babene-telomeres ende kunazo zonke (noma ezincane kunawo wonke) kanye namazinga aphansi kakhulu okuxineka kwe-oxidative. I-Omega-6s ikhonjiswe ukuthi yandisa ukuvuvukala okulimaza amaseli, kuyilapho ama-omega-3s enciphisa. Inkinga ukuthi, ukudla kwethu kuvame ukuthanda ama-omega-6s. Ukulungisa lokho, phokophela ukuthola okungenani u-1.25 amagremu ama-omega-3s ngosuku (inani elicishe libe ama-ounces amathathu salmon), futhi unciphise ukudla kwakho oyili yemifino ephezulu ye-omega-6. (Funda Umhlahlandlela Wokuthola I-Omega-3 Fatty Acids Eyanele.)

Yidla ukudla okuncane kaningi

"Le yindlela yokulawula amazinga akho e-insulin-okungenye yezimpawu zokuguga," kusho u-Olshansky. "Uma udla, umzimba wakho ukhiqiza i-insulini, i-hormone eshukumisa imisipha yakho nesibindi ukuthi imunce i-glucose egazini lakho. I-insulin eningi ngokuhamba kwesikhathi ingalimaza izindawo ezinamandla ezincane zamaseli ethu ezisondeza umzimba-futhi ziholele nase ukunqwabelana kwamaprotheni alimele," kusho uNathan LeBrasseur, Ph.D., uprofesa osebenzisana naye eMnyangweni Wezemvelo Nobunjiniyela Bezinto Eziphilayo eMayo Clinic. "Lokhu kungadala ukukhula kwezifo."

Ukuvimbela ama-spikes amakhulu ku-insulin kungasiza ukunciphisa ukulimala kwamaselula. U-Olshansky uphakamisa ukuthi udle ukudla okuncane okuyisithupha ngosuku. "Futhi yeka ukudla ngemuva kokudla kwakusihlwa ngoba imetabolism iyancipha ngaphambi nje kokulala," usho kanje. Noma cabanga ukudla konke ukudla kwakho nokudla okulula phakathi newindi lesikhathi lamahora ayisishiyagalombili kuya kwayi-10 usuku ngalunye, indlela eyaziwa ngokuthi ukuphakela okukhawulelwe isikhathi (noma ukuzila ukudla okunemikhawulo ethile). Ucwaningo lwangaphambili luphakamisa ukuthi le ndlela ingase ibe nezinzuzo zokuzwela i-insulin kanye nokuguga, kusho uLeBrasseur.

Zilolonge cishe zonke izinsuku

"Ukuzivocavoca yinto eseduze kakhulu esinayo emthonjeni wobusha kuze kube manje," kusho u-Olshansky. Abantu abenza i-cardio imizuzu engu-30 izinsuku ezinhlanu ngesonto babeneminyaka yobudala ecishe ibe yisishiyagalolunye kunalabo ababenganyakazi, leli phephabhuku. Umuthi Wokuvimbela imibiko. Ukusebenza kunciphisa ukuvuvukala kanye nengcindezi ene-oxidative, izinto ezimbili ezenza amaseli amadala futhi anciphise ama-telomere.

Olunye ucwaningo lukhombisile ukuthi ukwenza ukuzivocavoca amandla amabili ngesonto nakho kuyazuzisa. "Ukuzivocavoca kwakha kabusha imisipha futhi kwenze umzimba nengqondo kusebenze kahle kakhulu," kusho u-Olshansky. Ukuqina kwamandla nokuqina kubuye kuthuthukise ukuphendula komzimba we-insulin, kusho uLeBrasseur. "Imisipha igcina cishe amaphesenti angama-80 kashukela owadla ngokudla," kuchaza yena. "Lapho uziqeqesha, wenza imisipha yakho isebenze kangcono ekumunceni ushukela egazini lakho, ngakho umzimba wakho udinga i-insulin encane." Umgomo wakho: Imizuzu engamashumi amathathu noma ngaphezulu yokuzivocavoca kwe-cardio okuqinile nokumelana nezinsuku eziningi zeviki. (Okuningi kulokho: The Best Workout for Anti-Aging.)

Hlala ngezinyawo zakho

Nakuba ukuzivocavoca kunomthelela omkhulu ekugugeni, ukuthi uhamba kangakanani usuku lonke nakho kubalulekile. Ocwaningweni lwakamuva, abacwaningi baseMaastricht University eNetherlands bacele amaqembu ahlukene abantu ukuba ahlale amahora angu-14 ngosuku, ahlale amahora angu-13 futhi azivocavoce ihora elilodwa, futhi ahlale amahora ayisishiyagalombili kuya kwayisishiyagalolunye ngosuku futhi ame noma ahambe ngezinyawo eziyisikhombisa. kuya emahoreni ayisishiyagalombili. Ngemuva kwezinsuku ezine, ukuhlala phansi ngokuphelele kwandisa ukumelana ne-insulin namazinga e-cholesterol futhi kwalimaza amaseli endothelial, agcwele imithambo yegazi. Lapho abantu bezivocavoca, babenamaseli endothelial anempilo, kepha ukumelana kwabo ne-insulin ne-cholesterol isalokhu ikhuphukile. Lapho labo bantu bema futhi behamba ngaphezulu, noma kunjalo, bagwema ukumelana ne-insulin nokwanda kwe-cholesterol kepha hhayi ukulimala kokugcina.

Umlayezo: Kokubili ukuzivocavoca nokunyakaza usuku lonke kuyadingeka ukuze ube nempilo engcono, kusho umlobi oholayo uBernard Duvivier, M.D., Ph.D. Uma unomsebenzi wokuziphilisa, zama ukushintsha amahora amabili osuku lokuhlala ngokuma nokuhamba, esho. Thola okuthile okukusebenzelayo, noma ngabe kusebenza etafuleni elimile, ukuhamba ngezinyawo zakho lapho ushaya ucingo, ukuhamba ibanga elide ngesidlo sasemini noma ukuhlanganiswa kwalokhu.

Bhekana nokungezwani kwakho

"Ukucindezeleka okukhulayo kwempilo yonke kusheshisa ukuguga kwe-epigenetic, okubikezela izinga lokuguga kwezinto eziphilayo," kusho u-Perla Kaliman, Ph.D., uprofesa e-Universitat Oberta de Catalunya e-Spain. Ukuzindla kungenye yezindlela zokuzivikela ekucindezelekeni. (Noma, hlukana nobudlelwano bakho obunobuthi. Phela, omunye wabesifazane abadala kunabo bonke owake wancoma isimo sakhe sobudlelwane obungashadile impilo yakhe ende.)

"Ucwaningo lwethu lukhombisa ukuthi iwashi le-epigenetic lihamba kancane kuzindla zesikhathi eside kunalabo abangazindli," kuchaza yena. Ocwaningweni, abantu abazindla nsuku zonke okungenani iminyaka emithathu yibo abazuze.

Uma lokho kuzwakala kunzima, qala kancane. Zama uhlelo lokusebenza lwe-Insight Timer. It amathrekhi ukuzindla yakho streaks kanye mlando ukukunika isisusa sokuqhubeka. (Noma zama noma iyiphi yalezi zinhlelo zokusebenza zokuzindla zabaqalayo.)

Buyekeza kwe-