Kutheni abantu abakwi "Zones eziBlue" bephila ixesha elide kunelinye iHlabathi

Umxholo

• Ziziphi iiNdawo eziBlue?
• Abantu Abahlala kwiZowuni eziBlue badla ukutya okugcwele ukutya okutyalo konke
• Bayakhawuleza kwaye balandele umgaqo wama-80%
• Basela utywala ngokuModareyitha
• Ukuzivocavoca kuyakhelwe kubomi bemihla ngemihla
• Balala ngokwaneleyo
• Ezinye imikhwa kunye nemikhwa enxulumene nexesha elide
• Umgca osezantsi

Izifo ezinganyangekiyo ziya zisanda ngokwanda ebudaleni.

Ngelixa ufuzo luchaza ixesha lokuphila kunye nokuchaphazeleka kwezi zifo, indlela ophila ngayo inokuba nefuthe elikhulu.

Iindawo ezimbalwa emhlabeni zibizwa ngokuba yi "Blue Zones." Eli gama libhekisa kwiindawo ezikuzo apho abantu banamazinga asezantsi ezifo ezingapheliyo kwaye baphila ixesha elide kunayo nayiphi na enye indawo.

Eli nqaku lichaza indlela yokuphila eqhelekileyo yabantu abakwiBlue Zones, kubandakanya ukuba kutheni bephila ixesha elide.

Ziziphi iiNdawo eziBlue?

"I-Blue Zone" ligama elingelilo elenzelwe imimandla enamakhaya abantu abadala ehlabathini.

Yayisetyenziswa okokuqala ngumbhali uDan Buettner, owayefunda iindawo zehlabathi apho abantu baphila ubomi obude obude.

Babizwa ngokuba ziiBlue Zones kuba xa uBuettner kunye noogxa bakhe bekhangela ezi ndawo, bazobe izangqa eziluhlaza ezirhangqileyo emephini.

Kwincwadi yakhe ebizwa Iindawo eziBlue, U-Buettner uchaze iiNdawo ezintlanu ezaziwa ngeBlue:

• Icaria (iGrisi): I-Icaria sisiqithi eGrisi apho abantu batya ukutya kweMeditera okutyebileyo kwi-oyile ye-olive, iwayini ebomvu kunye nemifuno yasekhaya.
• I-Ogliastra, iSardinia (e-Itali): Ummandla wase-Ogliastra waseSardinia ulikhaya lamadoda amadala ehlabathini. Bahlala kwimimandla yeentaba apho basebenza khona ezifama kwaye basela iwayini ebomvu eninzi.
• I-Okinawa (eJapan): I-Okinawa likhaya labasetyhini abadala kunabo bonke, abadla ukutya okuninzi okunesoya kunye nokwenza i-tai chi, uhlobo lokucamngca lokuzilolonga.
• Nicoya Peninsula (Costa Rica): Ukutya kwaseNicoyan kusekwe kwiimbotyi kunye neetafile zombona. Abantu bale ndawo bahlala besenza imisebenzi ebonakalayo ukuya ebudaleni kwaye banenjongo yobomi eyaziwa ngokuba yi "plan de vida."
• AmaSeventh-day Adventists eLoma Linda, California (USA): AmaSeventh-day Adventists liqela labantu abathanda inkolo. Batya inyama ngokungqongqo kwaye bahlala kwiindawo ezixineneyo.

Nangona ezi kuphela kwendawo ekuxoxwa ngazo kwincwadi kaBuettner, kusenokubakho iindawo ezingaziwayo kwihlabathi ezinokuba ziiBlue Zones.

Inani lezifundo lifumanise ukuba ezi ndawo zinamazinga aphezulu kakhulu ee-nonagenarians kunye ne-centenarians, ngabantu abahlala ngaphezulu kwe-90 kunye ne-100, ngokulandelelana (,,).

Into enomdla kukuba, i-genetics inokuba kuphela i-akhawunti ye-20-30% yexesha elide. Ke ngoko, iimpembelelo zokusingqongileyo, kubandakanya ukutya kunye nendlela yokuphila, zidlala indima enkulu ekumiseleni ixesha lakho lobomi (,,).

Apha ngezantsi kukho ezinye iindlela zokutya kunye nendlela yokuphila exhaphakileyo kubantu abahlala kwiiZowuni eziBlue.

Isishwankathelo: IiBlue Zones ziindawo zehlabathi apho abantu bahlala ubomi obude ngokukodwa. Izifundo zifumanise ukuba i-genetics idlala kuphela i-20-30% yendima kubomi obude.

Abantu Abahlala kwiZowuni eziBlue badla ukutya okugcwele ukutya okutyalo konke

Inye kuphela into eqhelekileyo kwiiBlue Zones kukuba abo bahlala apho ikakhulu batya i-95% yokutya okusekwe kwizityalo.

Nangona uninzi lwamaqela bengengabo abatya inyama ngokungqongqo, bahlala kuphela betya inyama malunga nesihlanu ngenyanga (,).

Izifundo ezininzi, kubandakanya umntu ongaphezulu kwesiqingatha sesigidi sabantu, zibonise ukuba ukuthintela inyama kunokunciphisa kakhulu umngcipheko wokufa kwesifo sentliziyo, umhlaza kunye nezinye izinto ezahlukeneyo (,).

Endaweni yoko, izidlo ezikwiiBlue Zones zihlala zityebile koku kulandelayo:

• Imifuno: Bangumthombo omkhulu wefayibha kunye neevithamini kunye neeminerals ezininzi ezahlukeneyo. Ukutya ngaphezulu kwesihlanu seziqhamo kunye nemifuno ngosuku kunokunciphisa kakhulu umngcipheko wesifo sentliziyo, umhlaza kunye nokufa ().
• Iimbotyi: Iimbotyi zibandakanya iimbotyi, ii-ertyisi, iilentile kunye nee-chickpeas, kwaye zonke zizityebi kwifayibha kunye neprotheni. Inani lezifundo libonakalise ukuba ukutya iimbotyi kunxulunyaniswa nokufa okuncinci (,,).
• Amazimba: Iinkozo zizonke zizityebi kwifayibha. Ukutya ukutya okuziinkozo okuphezulu kunokunciphisa uxinzelelo lwegazi kwaye kunxulunyaniswa nokunciphisa umhlaza wecolorectal cancer kunye nokufa okubangelwa sisifo sentliziyo (,,).
• Amantongomane: Amantongomane yimithombo ephezulu yefayibha, iproteni kunye ne-polyunsaturated kunye namafutha e-monounsaturated. Xa zidityaniswe nokutya okunempilo, zinxulunyaniswa nokusweleka okuswelekileyo kwaye zinokunceda nokubuyisela umva isifo (),.

Kukho ezinye izinto zokutya ezichaza iBlue Zones nganye.

Umzekelo, iintlanzi zihlala zityiwa eIcaria naseSardinia. Ngumthombo olungileyo wamafutha e-omega-3, abalulekileyo kwintliziyo kunye nengqondo yengqondo ().

Ukutya iintlanzi kunxulunyaniswa nokwehla kwengqondo okucothayo ebudaleni nasekunciphiseni isifo sentliziyo (,,).

Isishwankathelo: Abantu abakwiZowuni ezihlaza okwesibhakabhaka badla ngokutya i-95% yokutya okusekwe kwizityalo ezityebile ngeembotyi, ukutya okuziinkozo, imifuno kunye namandongomane, konke oko kunokunceda ukunciphisa umngcipheko wokufa.

Bayakhawuleza kwaye balandele umgaqo wama-80%

Eminye imikhwa eqhelekileyo kwiiBlue Zones kukunciphisa ukutya kunye nokuzila ukutya.

Uthintelo lwekhalori

Uthintelo lwexesha elide lwekhalori lunokunceda ubomi obude.

Isifundo esikhulu, seminyaka engama-25 kwiinkawu safumanisa ukuba ukutya nge-30% kwiikhalori ezimbalwa kunesiqhelo kukhokelele kubomi obude kakhulu ().

Ukutya iikhalori ezimbalwa kunokuba negalelo kubomi obude kwezinye zeZowuni eziBlue.

Umzekelo, uphononongo kwii-Okinawans lubonisa ukuba ngaphambi kwee-1960s, babenentsilelo yeekhalori, oko kuthetha ukuba babesitya iikhalori ezimbalwa kunaleyo babeyifuna, enokuba negalelo kubomi babo obude ().

Ngapha koko, abantu baseOkinawa bathanda ukulandela umthetho wama-80%, abathi “hara hachi bu.” Oku kuthetha ukuba bayayeka ukutya xa besiva i-80% igcwele, kunokuba i-100% igcwele.

Oku kubathintela ekutyeni iikhalori ezininzi, ezinokukhokelela ekuzuzeni ubunzima kunye nezifo ezingapheliyo.

Inani lezifundo zikwabonakalisile ukuba ukutya kancinci kunokunciphisa indlala kunye nokunyusa iimvakalelo zokugcwala, xa kuthelekiswa nokutya ngokukhawuleza (,).

Oku kunokuba ngenxa yokuba iihomoni ezikwenza uzive uphelele zifikelela kumanqanaba aphezulu egazi kwimizuzu engama-20 emva kokuba utyile ().

Ke ngoko, ngokutya ngokucothayo kwaye kuphela de ube uziva i-80% igcwele, unokutya iikhalori ezimbalwa kwaye uzive ugcwele ixesha elide.

Ukuzila ukutya

Ukongeza ekunciphiseni ngokungaguquguqukiyo kwekhalori iyonke, ukuzila ukutya okwenzeka ngamaxesha athile kubonakala kuluncedo kwimpilo.

Umzekelo, ii-Icarians ngamaKristu obu-Orthodox base-Greek, iqela lenkolo elinamaxesha amaninzi okuzila ukutya ngeeholide zonqulo unyaka wonke.

Olunye uphononongo lubonise ukuba ngexesha leeholide zonqulo, ukuzila ukutya kukhokelela ekwehliseni i-cholesterol yegazi kunye nesalathiso sobunzima bomzimba esezantsi (BMI) ().

Zininzi nezinye iindlela zokuzila eziye zaboniswa ukunciphisa ubunzima, uxinzelelo lwegazi, icholesterol kunye nezinye izinto ezinobungozi kwizifo ezingapheliyo ebantwini (,,).

Oku kubandakanya ukuzila okukhawulezileyo, okubandakanya ukuzila ukutya iiyure ezithile zosuku okanye iintsuku ezithile zeveki, kunye nokuzila ukutya okulingisa, okubandakanya ukuzila ukutya kwiintsuku ezimbalwa ezilandelelanayo ngenyanga.

Isishwankathelo: Uthintelo lwekhalori kunye nokuzila ukutya okuqhelekileyo kuqhelekile kwiiZowuni eziBlue. Zombini ezi zinto zinokunciphisa umngcipheko wezifo ezithile kunye nokwandisa ubomi obunempilo.

Basela utywala ngokuModareyitha

Enye into etyiwayo exhaphake kuninzi lweZowuni eziBlue kukusetyenziswa gwenxa kotywala.

Kukho ubungqina obudibeneyo malunga nokuba ukuselwa kotywala ngokulinganayo kunciphisa umngcipheko wokufa.

Izifundo ezininzi zibonise ukuba ukusela iziselo ezinxilisayo enye ukuya kwezimbini ngosuku kunokunciphisa ukubhubha, ngakumbi kwisifo sentliziyo ().

Nangona kunjalo, uphononongo lwakutsha nje lucebise ukuba akukho siphumo sokwenyani xa usithathela ingqalelo ezinye izinto zokuphila ().

Iziphumo eziluncedo zokusela utywala ngokuphakathi zinokuxhomekeka kuhlobo lotywala. Iwayini ebomvu isenokuba lolona hlobo lubalaseleyo lotywala, ngenxa yokuba iqulethe inani lee-antioxidants ezivela kwiidiliya.

Ukusetyenziswa kweglasi enye ukuya kwezimbini zewayini ebomvu ngosuku kuqheleke kakhulu kwii-Icarian naseSardinian Zones eziBlue.

Ngapha koko, i-Sardinian Cannonau wine, eyenziwe ngomdiliya wase Grenache, ibonakalisiwe ukuba inezinga eliphezulu kakhulu le antioxidants, xa kuthelekiswa nezinye iwayini ().

I-Antioxidants inceda ukuthintela umonakalo kwi-DNA enokuba negalelo ekugugeni. Ke ngoko, ii-antioxidants zibalulekile kubomi obude ().

Izifundo ezimbalwa zibonise ukuba ukusela isixa esilinganiselweyo sewayini ebomvu kunxulunyaniswa nobomi obude ().

Nangona kunjalo, njengakwezinye izifundo zokusetyenziswa kotywala, akucaci nokuba ingaba esi siphumo kukuba abaseli bewayini bakwanendlela yokuphila esempilweni ().

Olunye uphononongo lubonakalisile ukuba abantu abasele iglasi yewayini ye-5-ounce (150-ml) yonke imihla iinyanga ezintandathu ukuya kwiminyaka emibini babenexinzelelo lwegazi, iswekile esezantsi yegazi, icholesterol "elungileyo" kunye nomgangatho ophucukileyo wokulala (, .

Kubalulekile ukuba uqaphele ukuba ezi zibonelelo zibonwa kuphela ekusebenziseni utywala ngokuphakathi. Isifundo ngasinye kwezi zikwabonisa ukuba amanqanaba aphezulu okusetyenziswa anyusa umngcipheko wokufa ().

Isishwankathelo: Abantu abakwezinye iiBlue Zones basela iiglasi ezimbini zewayini ebomvu ngosuku, ezinokunceda ukuthintela isifo sentliziyo kunye nokunciphisa umngcipheko wokufa.

Ukuzivocavoca kuyakhelwe kubomi bemihla ngemihla

Ngaphandle kokutya, ukuzilolonga yenye into ebaluleke kakhulu ekwaluphaleni ().

KwiiZowuni eziBlue, abantu abazilolanga ngenjongo ngokuya ejimini. Endaweni yoko, yakhelwe kubomi babo bemihla ngemihla ngokwenza igadi, ukuhamba, ukupheka kunye neminye imisebenzi yemihla ngemihla.

Isifundo samadoda kwi-Sardinian Blue Zone sifumanise ukuba ubomi babo obude bunxulunyaniswa nokukhulisa izilwanyana zasefama, ukuhlala kumathambeka aphezulu ezintabeni nokuhamba imigama emide ukuya emsebenzini ().

Izibonelelo zale misebenzi yesiqhelo zibonisiwe ngaphambili kwisifundo samadoda angaphezu kwe-13,000. Ubungakanani bomgama abahamba ngawo okanye amabali ezinyuko abenyuka kuwo yonke imihla aqikelela ukuba baya kuphila ixesha elingakanani ().

Olunye uphononongo lubonakalisile izibonelelo zomthambo ekunciphiseni umngcipheko womhlaza, isifo sentliziyo kunye nokufa jikelele.

Iingcebiso zangoku ezivela kwiZikhokelo zoMsebenzi woMzimba wabantu baseMelika ziphakamisa ubuncinci be-75 yokuqina ngamandla okanye i-150 yemizuzu yokuqina kwamandla omsebenzi we-aerobic ngeveki.

Isifundo esikhulu kubandakanya abantu abangaphezulu kwama-600,000 abafumanise ukuba abo benza isixa somthambo esinconywayo babenomngcipheko ophantsi wama-20% wokufa kunabo bangenzanga msebenzi ().

Ukwenza umthambo nangaphezulu kunokunciphisa umngcipheko wokufa ukuya kuthi ga kwiipesenti ezingama-39.

Olunye uphononongo olukhulu lwafumanisa ukuba imisebenzi eyomeleleyo ikhokelele kumngcipheko ophantsi wokufa kunokwenza umsebenzi ophakathi ().

Isishwankathelo: Ukuzilolonga ngokomzimba okwakhiwe kubomi bemihla ngemihla, njengokuhamba nokunyuka izinyuko, kunokunceda ukwandisa ubomi.

Balala ngokwaneleyo

Ukongeza ekuzilolongeni, ukuphumla ngokwaneleyo kunye nokulala ubusuku obuhle kukwabonakala kubaluleke kakhulu ukuze uphile ubomi obude nobunempilo.

Abantu abakwiZowuni eziBlue bafumana ukulala ngokwaneleyo kwaye kaninzi bathatha ikhefu lasemini.

Inani lezifundo lifumanise ukuba ukungalali ngokwaneleyo, okanye ukulala kakhulu, kunokwandisa umngcipheko wokufa, kubandakanya isifo sentliziyo okanye ukubetha (,).

Uhlalutyo olukhulu lwezifundo ezingama-35 zafumanisa ukuba iiyure ezisixhenxe lelona xesha lokulala lililo. Ukulala kancinci okanye kancinci kunoko kunxulunyaniswa nomngcipheko wokufa ().

KwiZowuni eziBlue, abantu bathambekele ekubeni bangalali, bavuke okanye baye emsebenzini ngamaxesha abekiweyo. Balala nje njengoko umzimba wabo ubayalela.

Kwiindawo ezithile eziBlue, ezinje ngeIcaria kunye neSardinia, ukulala emini kuqhelekile.

Inani lezifundo libonakalisile ukuba ukulala emini, okwaziwa kumazwe amaninzi eMeditera njenge "siestas," akunampembelelo imbi kwisifo sentliziyo kunye nokufa kwaye kungade kunciphise obu bungozi ().

Nangona kunjalo, ubude betheko bubonakala bubaluleke kakhulu. Ukuphumla imizuzu engama-30 okanye ngaphantsi kunokuba luncedo, kodwa nantoni na engaphezulu kwemizuzu engama-30 inxulunyaniswa nokwanda komngcipheko wesifo sentliziyo kunye nokufa ().

Isishwankathelo: Abantu abakwiZowuni eziBlue bafumana ukulala ngokwaneleyo. Ukulala iiyure ezisixhenxe ebusuku kunye nokulala okungaphaya kwemizuzu engama-30 emini kunokunceda ukunciphisa umngcipheko wesifo sentliziyo kunye nokufa.

Ezinye imikhwa kunye nemikhwa enxulumene nexesha elide

Ngaphandle kokutya, ukuzilolonga kunye nokuphumla, uninzi lwezinto zentlalo kunye nendlela yokuphila ziqhelekile kwiiZowuni eziBlue, kwaye zinokuba negalelo kubomi obude babantu abahlala apho.

Oku kubandakanya:

• Ukuba yinkolo okanye yokomoya: Iindawo eziBlue ziindawo zonqulo. Inani lezifundo libonakalisile ukuba inkolo inxulunyaniswa nomngcipheko omncinci wokufa. Oku kunokuba ngenxa yenkxaso yezentlalo kunye namazinga ancitshisiweyo oxinzelelo ().
• Ukuba nenjongo yobomi: Abantu abakwiZowuni eziBlue bahlala benenjongo yobomi, eyaziwa ngokuba yi "ikigai" eOkinawa okanye "icebo de vida" eNicoya. Oku kunxulunyaniswa nokuncitshiswa komngcipheko wokufa, ngokunokwenzeka ngentlalo-ntle yengqondo (,,).
• Abantu abadala nabancinci abahlala kunye: Kwiindawo ezininzi eziBlue, ootatomkhulu bahlala zihlala neentsapho zabo. Izifundo zibonise ukuba ootatomkhulu noomakhulu abagcina abazukulwana babo banomngcipheko osezantsi wokufa (57).
• Inethiwekhi yoluntu esempilweni: Inethiwekhi yakho, ebizwa ngokuba yi "moai" eOkinawa, inokuchaphazela impilo yakho. Umzekelo, ukuba abahlobo bakho batyebile, unengozi enkulu yokutyeba, ngokunokwenzeka ngokwamkelwa kwentlalo yokufumana ubunzima ().

Isishwankathelo: Izinto ngaphandle kokutya kunye nokuzilolonga zidlala indima ebalulekileyo kubomi obude. Inkolo, injongo yobomi, usapho kunye neenethiwekhi zonxibelelwano nazo zinokuchaphazela ukuba uhlala ixesha elingakanani.

Umgca osezantsi

Imimandla yeBlue Zone likhaya labona bantu badala kwaye basempilweni ehlabathini.

Nangona indlela yabo yokuphila yahluka kancinane, ubukhulu becala batya ukutya okusekwe kwizityalo, benza imithambo rhoqo, basela utywala ngokulinganayo, balala ngokwaneleyo kwaye babe nolwalamano oluhle lokomoya, losapho kunye noluntu.

Nganye kwezi zinto zokuphila ibonakalisiwe inxulunyaniswa nobomi obude.

Ngokuzibandakanya kwindlela ophila ngayo, kunokwenzeka ukuba ungeze iminyaka embalwa ebomini bakho.