Imikhwa eli-13 edityaniswe kubomi obude (ixhaswa yiSayensi)

Umxholo

• 1. Kuphephe ukutya kakhulu
• Yitya amanye amandongomane
• 3. Zama iturmeric
• 4. Yitya ukutya okunesondlo okuninzi
• 5. Hlala usebenza ngokwasemzimbeni
• 6. Musa ukutshaya
• 7. Linganisela utywala
• 8. Lubeke phambili ulonwabo lwakho
• 9. Thintela uxinzelelo olungapheliyo kunye noxinzelelo
• 10. Khulisa isangqa sakho ekuhlaleni
• 11. Yiba nesazela ngakumbi
• 12. Sela ikofu okanye iti
• 13. Yenza indlela elungileyo yokulala
• Umgca wezantsi

Abantu abaninzi bacinga ukuba ubude bokuphila buxhomekeke ikakhulu kwimfuza.

Nangona kunjalo, iigene zemfuza zidlala indima encinci kakhulu kunakuqala. Kuyavela ukuba imeko yokusingqongileyo njengokutya kunye nendlela yokuphila ziphambili.

Nazi iindlela ezili-13 ezinxulunyaniswa nobomi obude.

1. Kuphephe ukutya kakhulu

Ikhonkco phakathi kokutya ikhalori kunye nokuphila ixesha elide ngoku lenza umdla omkhulu.

Izifundo zezilwanyana zicebisa ukuba ukuncipha kwe-10-50% kwiikhalori eziqhelekileyo kunokunyusa ixesha lokuphila ().

Izifundo zabantu abaziwayo ngokuphila ixesha elide zikwajonga unxibelelwano phakathi kokutya ukutya okuncinci, ixesha elide lokuphila, kunye nesifo esincinci (,,).

Ngaphezu, isithintelo sekhalori sinokunceda ukunciphisa ubunzima bomzimba obuninzi kunye namafutha esisu, zombini ezo zinxulunyaniswa nobomi obufutshane (,,).

Oko kwathethi, ukuthintelwa kwekhalori yexesha elide kuhlala kungazinzanga kwaye kunokubandakanya iziphumo ebezingalunganga, njengokunyuka kwendlala, iqondo lobushushu lomzimba, kunye nokuncipha kwesondo ().

Nokuba uthintelo lwekhalori lucebisa ukuguga okanye lwandisa ixesha lakho lokuphila alikaqondwa ngokupheleleyo.

ISISHWANKATHELO Ukunciphisa iikhalori zakho kunokukunceda uphile ixesha elide kwaye ukhusele kwizifo. Nangona kunjalo, uphando olongezelelekileyo lomntu luyafuneka.

Yitya amanye amandongomane

Amandongomane zizindlu zamandla zesondlo.

Zizityebi kwiiprotheni, i-fiber, i-antioxidants, kunye neenzuzo zezityalo. Ngaphezulu, zingumthombo weevithamini kunye neeminerali ezininzi, ezinje ngobhedu, i-magnesium, i-potassium, i-folate, i-niacin, kunye neevithamini B6 kunye no-E ().

Izifundo ezininzi zibonisa ukuba amandongomane anegalelo kwisifo sentliziyo, uxinzelelo lwegazi oluphezulu, ukudumba, isifo seswekile, isifo se-metabolic, amanqatha esisu, kunye nezinye iintlobo zomhlaza (,,,).

Olunye uphononongo lufumanise ukuba abantu abadle ubuncinci i-3 servings yamandongomane ngeveki banomngcipheko ophantsi we-39% wokufa ngaphambi kwexesha ().

Kwangokunjalo, uphononongo lwakutsha nje olubandakanya ngaphezulu kwama-350,000 abantu baqaphele ukuba abo batya amandongomane babenomngcipheko ophantsi we-4-27% wokusweleka ngexesha lokufunda-kunye nokuncitshiswa okukhulu okubonwe kwabo batya ukutya kwe-1 kwamandongomane ngosuku (,).

ISISHWANKATHELO Ukongeza amandongomane kwindlela yakho yemihla ngemihla kunokukugcina usempilweni kwaye kukuncede uphile ixesha elide.

3. Zama iturmeric

Xa kuziwa kwizicwangciso ezichasene nokuguga, i-turmeric lukhetho olukhulu. Kungenxa yokuba le spice iqulethe isithako esinamandla se-bioactive esibizwa ngokuba yi-curcumin.

Ngenxa yeepropathi zayo zokulwa ne-antioxidant kunye ne-anti-inflammatory, i-curcumin icingelwa ukuba iyanceda ukugcina ingqondo, intliziyo kunye nokusebenza kwemiphunga, kunye nokukhuselwa komhlaza kunye nezifo ezinxulumene nobudala (,,,, 20,,).

ICurcumin inxulunyaniswa nobomi obonyukayo kuzo zombini izinambuzane kunye neempuku (,,).

Nangona kunjalo, ezi zinto zifunyanisiweyo bezingasoloko ziphindaphindwa, kwaye akukho zifundo zabantu ezikhoyo ngoku (,).

Nangona kunjalo, i-turmeric ityiwe amawaka eminyaka e-India kwaye ngokubanzi ithathwa njengekhuselekileyo.

ISISHWANKATHELO ICurcumin, eyona nto iphambili kwi-bioactive kwi-turmeric, ine-antioxidant kunye ne-anti-inflammatory properties. Olunye uphononongo lwezilwanyana lubonisa ukuba linokunyusa ixesha lokuphila.

4. Yitya ukutya okunesondlo okuninzi

Ukutya iintlobo ngeentlobo zokutya kwezityalo, ezinje ngeziqhamo, imifuno, amandongomane, iimbewu, ukutya okuziinkozo kunye neembotyi, kunokunciphisa umngcipheko wezifo kunye nokukhuthaza ubomi obude.

Umzekelo, uphando oluninzi ludibanisa ukutya okutyala izityalo kumngcipheko omncinci wokufa ngaphambi kwexesha, kunye nokwehla komngcipheko womhlaza, isifo se-metabolic, isifo sentliziyo, uxinzelelo kunye nokonakala kwengqondo (,,,).

Ezi ziphumo zibangelwa kukutya kwezityalo 'izondlo kunye ne-antioxidants, ezibandakanya iipolyphenols, i-carotenoids, i-folate kunye ne-vitamin C ().

Ngokuhambelana, izifundo ezininzi zidibanisa ukutya kwemifuno kunye nemifuno, okuphezulu ngokwendalo kukutya kwezityalo, ukuya kwi-12-15% yomngcipheko osezantsi wokufa ngaphambi kwexesha (, 34).

Izifundo ezifanayo zikwachaza i-29-52% yomngcipheko osezantsi wokufa ngumhlaza okanye intliziyo, izintso, okanye izifo ezinxulumene nehomoni (, 34).

Ngaphezulu, olunye uphando lubonisa ukuba umngcipheko wokufa ngaphambi kwexesha kunye nezifo ezithile ziyanda ngokusetyenziswa kakhulu kwenyama (,,).

Nangona kunjalo, olunye uphononongo luxela ukuba azikho okanye amakhonkco abuthathaka kakhulu- kunye neziphumo ezibi ezibonakala ngathi zinxibelelene ngokukodwa nenyama esele yenziwe (,).

Imifuno kunye nemifuno nayo ihlala ithambekele ekubeni nolwazi ngakumbi ngempilo kunabantu abatya inyama, ubuncinci inokuthi ichaze ezi zinto zifunyanisiweyo.

Ngokubanzi, ukutya ukutya okuninzi kwezityalo kunokuba luncedo kwimpilo kunye nokuphila ixesha elide.

ISISHWANKATHELO Ukutya ukutya okuninzi kokutya kunokukunceda ukuba uphile ixesha elide kunye nokunciphisa umngcipheko wezifo ezahlukeneyo.

5. Hlala usebenza ngokwasemzimbeni

Ayimangalisi into yokuba ukuhlala usebenza kunokukugcina usempilweni kwaye kongeze iminyaka ebomini bakho ().

Imizuzu nje eli-15 yokuzilolonga ngosuku inokukunceda ukufezekisa izibonelelo, ezinokubandakanya ukongezwa kweminyaka emi-3 yobomi ().

Ngapha koko, umngcipheko wokufa ngaphambi kwexesha unokuhla nge-4% kwimizuzu eli-15 eyongezelelweyo yemisebenzi yemihla ngemihla yomzimba ().

Uphengululo lwamva nje lubone umngcipheko ophantsi wama-22% wokufa kwangoko kubantu abenza imithambo-nangona besebenze ngaphantsi kwemizuzu eyi-150 ngeveki ().

Abantu ababethe ingcebiso yemizuzu engama-150 babengama-28% amathuba okuba bafe kwangoko. Ngaphezu, elo nani lalingama-35% kwabo bazilolonge ngaphaya kwesi sikhokelo ().

Okokugqibela, olunye uphando lunxibelelana nomsebenzi onamandla ukuya kwi-5% enkulu yokuncitshiswa komngcipheko xa kuthelekiswa nemisebenzi ye-low- okanye moderation-intensity activities ().

ISISHWANKATHELO Ukwenza umthambo rhoqo kunokonyusa ixesha lokuphila kwakho. Ukuzivocavoca ngaphezulu kwemizuzu engama-150 ngeveki yeyona nto ilungileyo, kodwa kwanezinto ezincinci ezinokukunceda.

6. Musa ukutshaya

Ukutshaya kunxulunyaniswa kakhulu nezifo kunye nokufa kwangoko ().

Ngokubanzi, abantu abatshayayo banokulahla ukuya kwiminyaka eli-10 yobomi kwaye babe namathuba ama-3 okuba bafe ngaphambi kwexesha kunabo bangakhange bathathe icuba ().

Gcina ukhumbula ukuba akukaze kube semva kwexesha ukuyeka.

Olunye uphononongo luxela ukuba abantu abayeka ukutshaya beneminyaka engama-35 banokongeza ubomi babo ukuya kuthi ga kwi-8.5 yeminyaka ().

Ngapha koko, ukuyeka ukutshaya kwiminyaka yakho yama-60 kungongeza ukuya kwiminyaka eyi-3.7 ebomini bakho. Ngapha koko, ukuyeka kwi-80s yakho kusenokubonelela ngezibonelelo (,).

ISISHWANKATHELO Ukuyeka ukutshaya kungabandisa kakhulu ubomi bakho - kwaye akukaze kube semva kwexesha ukuyeka.

7. Linganisela utywala

Ukusela kakhulu utywala kunxulunyaniswa nesibindi, intliziyo kunye nesifo sepancreatic, kunye nengozi eyandayo yokufa kwangoko ().

Nangona kunjalo, ukusetyenziswa ngokulingeneyo kunxulunyaniswa nokuncitshiswa kokufumaneka kwezifo ezininzi, kunye nokwehla kwe-17-18% kumngcipheko wokufa ngaphambi kwexesha (,).

Iwayini ithathwa njengeluncedo ngokukodwa ngenxa yomxholo wayo ophezulu we-polyphenol antioxidants.

Iziphumo ezivela kwisifundo seminyaka engama-29 zibonise ukuba amadoda akhetha iwayini ayengama-34% amathuba okufa kwangoko kunalawo akhetha ibhiya okanye imimoya ().

Ukongeza, uphononongo olunye lubone iwayini ukuba ikhusela ngokukodwa isifo sentliziyo, isifo seswekile, ukuphazamiseka kwemithambo-luvo, kunye nesifo se-metabolic syndrome ().

Ukugcina ukusetyenziswa ngokulingeneyo, kuyacetyiswa ukuba abasetyhini bajolise kwiiyunithi ze-1-2 okanye ngaphantsi ngemini kwaye ubuninzi be-7 ngeveki. Amadoda kufuneka agcine ukutya kwawo kwemihla ngemihla kungaphantsi kweeyunithi ezi-3, ubuninzi be-14 ngeveki ().

Kubalulekile ukuba uqaphele ukuba akukho phando luqinileyo lubonisa ukuba izibonelelo zokusela ngokulingeneyo zinkulu kunezo zokuthintela utywala.

Ngamanye amagama, akukho mfuneko yokuba uqale usele ukuba awuhlali usela utywala.

ISISHWANKATHELO Ukuba usela utywala, ukugcina ukutya okuphakathi kunokukuthintela izifo kunye nokwandisa ubomi bakho. Iwayini inokuba luncedo ngokukodwa.

8. Lubeke phambili ulonwabo lwakho

Ukuziva wonwabile kunokubonyusa kakhulu ubomi bakho (52).

Ngapha koko, abantu abonwabileyo babenokuphungulwa okungange-3.7% ekufeni kwangoko kwisithuba seminyaka emihlanu yokufunda ().

Uphononongo loonongendi abangama-180 bamaKatolika bahlalutya amanqanaba abo okuzixela okonwaba xa beqala ukungena kwindlu yoonongendi kwaye kamva bawathelekisa la manqanaba nobomi babo obude.

Abo baziva bonwabile xa beneminyaka engama-22 ubudala babengamaxesha ama-2,5 amathuba okuba basaphila amashumi amathandathu eminyaka kamva ().

Okokugqibela, uphononongo lwezifundo ezingama-35 lubonise ukuba abantu abonwabileyo banokuphila ukuya kuthi ga kwi-18% ixesha elide kunabalingane babo abonwabileyo ().

ISISHWANKATHELO Ulonwabo ngokuqinisekileyo luneziphumo ezihle hayi kwimood yakho kuphela kodwa nakwimpilo yakho.

9. Thintela uxinzelelo olungapheliyo kunye noxinzelelo

Ixhala noxinzelelo lunokunciphisa kakhulu ubomi bakho.

Umzekelo, abasetyhini abanengxaki yoxinzelelo okanye uxinzelelo kuthiwa banamathuba aphindwe kabini okusweleka ngenxa yesifo sentliziyo, ukubetha, okanye umhlaza wemiphunga (,,).

Kwangokunjalo, umngcipheko wokufa kwangaphambi kwexesha uphakame kathathu aphezulu kubantu abaxhalabileyo okanye abanoxinzelelo xa kuthelekiswa noogxa babo abakhululekileyo (59,,).

Ukuba uziva uxinezelekile, ukuhleka kunye nethemba kunokuba zizinto ezimbini eziphambili kwisisombululo.

Uphononongo lubonisa ukuba abantu abangenathemba banomngcipheko ophezulu wokufa kwangoko kunabantu abangama-42% kunabantu abanethemba. Nangona kunjalo, ukuhleka kunye nembono elungileyo ngobomi bunokunciphisa uxinzelelo, okunokwandisa ubomi bakho (,, 65).

ISISHWANKATHELO Ukufumana iindlela zokunciphisa amaxhala kunye noxinzelelo kunokwandisa ixesha lokuphila. Ukugcina umbono oqinisekileyo ngobomi kunokuba yinzuzo, nako.

10. Khulisa isangqa sakho ekuhlaleni

Abaphandi baxela ukuba ukugcina uthungelwano olusempilweni kunokukunceda uphile ukuya kuthi ga kwiipesenti ezingama-50 ubude).

Ngapha koko, ukuba namaqhina amathathu nje entlalontle kunokuwunciphisa umngcipheko wokufa kwangoko ngaphezulu kwama-200% ().

Izifundo zikwanxibelelana nokunxibelelana kwezentlalo okunempilo notshintsho oluqinisekileyo entliziyweni, ebuchotsheni, kwihomoni, nakumasosha omzimba, anokunciphisa umngcipheko wezifo ezingapheliyo (,,,,).

Isangqa esomeleleyo sentlalontle sinokukunceda ukuba usabele gwenxa kuxinzelelo, mhlawumbi ngakumbi uchaze isiphumo esihle kubomi (,).

Okokugqibela, olunye uphando lubika ukuba ukunika inkxaso kwabanye kunokuba luncedo ngakumbi kunokuba uyifumene. Ukongeza ekwamkeleni ukhathalelo oluvela kubahlobo nakwintsapho yakho, qiniseka ukubuyisa inceba ().

ISISHWANKATHELO Ukukhulisa ubudlelwane obusondeleyo kunokubangela ukwehla kwamanqanaba oxinzelelo, ukuphucula amajoni omzimba, kunye nobude bexesha lokuphila.

11. Yiba nesazela ngakumbi

Isazela sithetha ngobuchule bomntu bokuziqeqesha, ukulungelelanisa, ukusebenza kakuhle, kunye nokujolisa kwinjongo.

Ngokusekwe kwidatha evela kuphononongo olulandele amakhwenkwe kunye namantombazana ayi-1,500 ukuya ebudaleni, abantwana ababonwa njengabantu abanyanzelekileyo, abalungelelanisiweyo nabaziphethe kakuhle baphila i-11% ixesha elide kunabalingane babo abangenasazela (,).

Abantu abanesazela banokuba noxinzelelo lwegazi olusezantsi kunye neemeko zengqondo ezimbalwa, kunye nomngcipheko ophantsi wesifo seswekile kunye nentliziyo okanye iingxaki zokudibana ().

Oku kunokuba kungenxa yokuba abantu abanesazela abanakufane bathathe imingcipheko eyingozi okanye basabele gwenxa kuxinzelelo- kwaye kunokwenzeka ukuba baphile ubomi obunempumelelo okanye babe noxanduva ngempilo yabo,, 81).

Isazela sinokuphuhliswa nanini na kwinqanaba lobomi ngamanyathelo amancinci njengokucoca idesika, ukunamathela kwisicwangciso somsebenzi, okanye ukufika ngexesha.

ISISHWANKATHELO Ukuba nesazela kunxulunyaniswa nobomi obude kunye neengxaki ezimbalwa zempilo ekwaluphaleni.

12. Sela ikofu okanye iti

Zombini ikofu kunye neti zinxulunyaniswe nokwehla kwengozi yesifo esinganyangekiyo.

Umzekelo, ii-polyphenols kunye neekatekini ezifumaneka kwiti eluhlaza zinokunciphisa umngcipheko womhlaza, isifo seswekile kunye nesifo sentliziyo (, 83,,,).

Ngokufanayo, ikofu inxulunyaniswa nomngcipheko osezantsi wohlobo lweswekile yesi-2, isifo sentliziyo, kunye nomhlaza othile kunye nezifo zengqondo, ezinje nge-Alzheimer's kunye neParkinson's (87, 88,, 90,, 92).

Ukongeza, zombini ikofu kunye nabaseli beti baxhamla kumngcipheko ophantsi wama-20-30% wokufa kwangoko xa kuthelekiswa nabantu abangaseliyo (, 94,, 96).

Khawukhumbule nje ukuba i-caffeine eninzi inokukhokelela kuxinzelelo kunye nokuqaqanjelwa bubuthongo, ngenxa yoko unokufuna ukuthintela ukutya kwakho kumda ocetyiswayo we-400 mg ngosuku-malunga neekomityi ezine zekofu (,).

Kukwafanelekile ukuba uqaphele ukuba kuthatha iiyure ezintandathu kuphela kwiziphumo zecaffeine. Ke ngoko, ukuba unengxaki yokulala ngokwaneleyo kumgangatho ophezulu, unokufuna ukutshintshela ukutya kwakho kwangoko kusuku.

ISISHWANKATHELO Ukusetyenziswa okuphakathi kweti kunye nekofu kunokuba luncedo ekugugeni okusempilweni kunye nokuphila ixesha elide.

13. Yenza indlela elungileyo yokulala

Ukulala kubalulekile ekulawuleni ukusebenza kweeseli kunye nokunceda umzimba wakho uphilise.

Uphononongo lwamva nje lubonisa ukuba ubude bexesha elide bunxulunyaniswa neendlela zokulala eziqhelekileyo, ezinjengokulala nokuvuka malunga nexesha elifanayo yonke imihla ().

Ixesha lokulala nalo libonakala liyinto ebalulekileyo, zombini zincinci kwaye zinobungozi.

Umzekelo, ukulala ngaphantsi kweeyure ezingama-5-7 ngobusuku kunxulunyaniswa nomngcipheko omkhulu okwe-12% wokufa kwangethuba, ngelixa ulele ngaphezulu kweeyure eziyi-8 ukuya kwezi-9 ngobusuku obunokunciphisa ubomi bakho ukuya kuthi ga kwi-38% (, 101).

Ukulala kancinci kunokukhuthaza ukudumba kunye nokwandisa umngcipheko wesifo seswekile, isifo sentliziyo kunye nokukhuluphala. Zonke ezi zinto zinxulunyaniswa nobomi obufutshane (,,,).

Kwelinye icala, ukulala ngokugqithileyo kunokunxulunyaniswa nokudakumba, umsebenzi ophantsi womzimba, kunye neemeko zempilo ezingafunyaniswanga, zonke ezinokuthi zichaphazele kakubi ubomi bakho ().

ISISHWANKATHELO Ukuphuhlisa indlela yokulala equka iiyure ezisi-7 ukuya kwezi-8 zokulala busuku ngabunye kunokukunceda uphile ixesha elide.

Umgca wezantsi

Ubomi obude bunokubonakala ngathi ungaphaya kwamandla akho, kodwa imikhwa emininzi esempilweni inokukukhokelela ekubeni ube mdala, ube mdala.

Oku kubandakanya ukusela ikofu okanye iti, ukwenza umthambo, ukulala ngokwaneleyo, kunye nokunciphisa ukusela utywala.

Ithathiwe kunye, le mikhwa inokukhulisa impilo yakho kwaye ikubeke kwindlela eya kubomi obude.