Ukwaluphala kwamaxesha kunye nokuguga kwezebhayoloji

Umxholo

• Kukuthini ukuguga ngokulandelelana kwexesha?
• Kukuthini ukuguga ngokwendalo?
• Ukhula njani usempilweni
• Ukuzivocavoca okanye ukwenza umthambo
• Gcina ubunzima obusempilweni
• Gcina imo esempilweni
• Yitya ukutya okuninzi kunye nexabiso eliphantsi le-glycemic index
• Qaphela izondlo ekutyeni okutyayo
• Ukuthatha

Xa ubuzwa ukuba uneminyaka emingaphi, unokuphendula ngokusekwe kwinani leminyaka elidlulileyo oko wazalwa. Elo iya kuba lixesha lakho lokulandelelana.

Kodwa mhlawumbi ugqirha wakho uthi unempilo yomntu oneminyaka engama-21 ubudala. Oku kuya kuthathwa njengobudala bakho bebhayiloji, nokuba uzelwe kwiminyaka emingaphi eyadlulayo.

Iminyaka yakho yobudala iya kuhlala iyinombolo ekulula ukuyichaza, ngelixa iminyaka yakho yebhayoloji ixhomekeke kwinani lezinto ezinokutshintsha ngokuqhubekekayo.

Umahluko phakathi kwezi zimbini unokumangalisa kwaye ngokuqinisekileyo ufanelekile ukuqhubeka nokuhlola.

Kukuthini ukuguga ngokulandelelana kwexesha?

Ixesha lakho lokulandelelana lixesha elidlulileyo ukusuka ekuzalweni kwakho ukuya kumhla owunikiweyo. Yiminyaka yakho ngokweminyaka, iinyanga, iintsuku, njl. Le yeyona ndlela iphambili abantu abayichazayo iminyaka yabo.

Ikwayinto ephambili yomngcipheko kwizifo ezingapheliyo, ukusweleka, kunye nakuphi na ukuphazamiseka kwimisebenzi yomzimba, njengokuva kunye nenkumbulo.

Kukuthini ukuguga ngokwendalo?

Uluvo olusisiseko lokuguga kwendalo kukuba ukuguga kwenzeka njengoko ngokuthe ngcembe uqokelela umonakalo kwiiseli ezahlukeneyo kunye nezicubu emzimbeni.

Ikwabizwa ngokuba ngumzimba okanye ubudala obusebenzayo, ubudala bebhayiloji bohlukile kubudala bexesha kuba ithathela ingqalelo inani lezinto ngaphandle kosuku lokuzalwa kwakho.

Inani lokwenyani lehla lisiya kwizinto ezahlukeneyo zebhayiloji kunye nophuhliso lomzimba. Ezinye zezi ziquka:

• ubudala bexesha
• i-genetics (umzekelo, ukukhusela komzimba wakho ngokukhawuleza kangakanani ukukhusela)
• Indlela yokuphila
• isondlo
• izifo nezinye iimeko

Sebenzisa ezi zikhokelo kunye neemodeli ezahlukeneyo zezibalo, iingcali zonyango zinokufumanisa ukuba umzimba wakho "usebenza" kangakanani na.

Ngelixa ixesha lokulandelana kwexesha liyinto ethile, awunakuphela ube neminyaka efanayo yebhayoloji njengobudala bexesha lakho.

Umzekelo, ukuba uyindoda eneminyaka engama-28 ubudala engazilolanga, itya kuphela ukutya okunamafutha aphezulu, kwaye itshaye iipakethe ezintlanu zesigarethi ngemini kule minyaka ili-10 idlulileyo, kusenokwenzeka ukuba uneminyaka yobudala ngaphezulu kweminyaka engama-28.

Ukhula njani usempilweni

Unokuthatha amanyathelo amaninzi ukuzama ukuphucula iminyaka yakho yebhayoloji. Ukuqala nangaliphi na ubudala, kubandakanya i-70 +, kunokunceda. Nazi ezinye zeendlela onokuthi ube sempilweni ngazo:

Ukuzivocavoca okanye ukwenza umthambo

Wonke umntu, ngakumbi abo banexinzelelo oluphezulu lwegazi, isifo seswekile, isifo sentliziyo, okanye isifo samathambo, banokuzuza ngokwenza umthambo rhoqo.

Kubantu abadala abancinci, ukuzilolonga kuphucula inani legazi intliziyo inokupompa ukubetha ngakunye (ivolumu yestroke) kunye nokwehlisa ukubetha kwentliziyo.

Ukuzilolonga kunceda abantu abadala ukuba babe nomsebenzi wentliziyo kunye nemiphunga ongcono, onokonyusa unyamezelo kunye nokunciphisa ukudinwa.

Iindidi zemithambo yokuzama ukubandakanya oku kulandelayo:

• Ukulinganisa ukuzivocavoca kunciphisa umngcipheko wokuwa, eyona nto ibangela ukulimala kubantu abadala.
• Ukuzivocavoca amandla kunceda ukwakha ubunzima bemisipha, okunciphisa umngcipheko we-osteoporosis kamva ebomini.
• Umthambo wokunyamezela ukunceda ukuphefumla kunye nentliziyo yakho inyuke, ethi rhoqo inyuse impilo yemiphunga kunye nentliziyo kunye namandla, kunye nokuxhamla kwinkqubo yokujikeleza kwegazi. Imizekelo yokuzivocavoca ukunyamezela ukuqubha, ukuhamba kunye nokuhamba ngebhayisikili.
• Ukolula kugcina umzimba wakho ukhululekile, ekuvumela ukuba uqhubeke usenza imisebenzi yemihla ngemihla ngeentlungu ezincinci kunye neentlungu.

Gcina ubunzima obusempilweni

Abantu abatyebe ngokugqithiseleyo banomngcipheko ophezulu woxinzelelo lwegazi, isifo sentliziyo, isifo seswekile, iintlobo ezithile zomhlaza, nokunye okuninzi.

Nangona kunjalo, ukuba mncinci akuthethi ukuba usempilweni. Isenokuba sisiphumo sokwanda kobuthathaka okanye enye imeko esisiseko.

Gcina imo esempilweni

Ukongeza kubunzima, indlela umzimba wakho ohambisa ngayo amanqatha ibaluleke kakhulu ekwaluphaleni okusempilweni. Oku kuhlala kumiselwe ngumlinganiso wakho wokuya esinqeni kunye nokujikeleza kwesinqe.

• Imizimba emile okwe pere. Amafutha aqokelelana kwimiphetho engaphandle, enjengezinqe kunye namathanga akho. Olu luphawu lonikezelo lwamafutha omzimba olusempilweni.
• Imizimba emile njenge-Apple. Ukutshintsha kwamafutha ukusuka kwimiphetho engaphandle kuye kwisisu kunye nasinqeni, okunokuthi kwandise ithuba lesifo sentliziyo kunye nomhlaza webele.

Yitya ukutya okuninzi kunye nexabiso eliphantsi le-glycemic index

Izakha-mzimba ezikolu hlobo lokutya zinceda ukugcina amathambo akho, izihlunu, kunye namalungu omelele ixesha elide.

Imizekelo yoku kutya kubandakanya iziqhamo, imifuno, iimbotyi, ubisi olunamafutha asezantsi, kunye nefibre ephezulu (ukutya okuziinkozo). Zama ukongeza ezi kwindlela otya ngayo.

Ukongeza, nciphisa inani lokutya okukhawulezayo, isonka esimhlophe, kunye nesoda oyityayo, njengoko ezi zinokubangela ukwanda okungenampilo kwiswekile yegazi.

Qaphela izondlo ekutyeni okutyayo

Nangona kufuneka kwenziwe uphando ngakumbi kwizinto zokumisela ubudala bebhayoloji, kubonise ukuba kukho unxibelelwano olucacileyo phakathi kwesondlo kunye nobudala bakho bebhayiloji.

Ukwazi ngokukuko ukutya okuyimpilo kunye nokujonga iilebheli zesondlo xa uthenga ukutya kunokunceda ukuphucula iminyaka yakho yebhayoloji.

Ukuthatha

Iminyaka yakho yobudala iya kuhlala inyuka kwinqanaba elimiselweyo njengoko iminyaka idlula. Nangona kunjalo, kukho amanyathelo onokuwathatha ukuphucula iminyaka yakho yebhayoloji. Ngeenguqulelo ezichanekileyo zendlela yokuphila, unokuba neminyaka yobudala encinci kuneminyaka yakho yobudala.