Iindlela ezili-10 zokuphila ixesha elide nokuba sempilweni

Umxholo

• Yintoni omele uyenze ukuze ube sempilweni ubomi bakho bonke
• 1. Yenza uhlolo lonyaka
• 2. Yitya usempilweni
• 3. Ziqhelise ukwenza umthambo rhoqo
• 4. Musa ukutshaya
• 5. Sela amanzi amaninzi
• 6. Musa ukuzibeka elangeni ungakhange uzikhusele
• 7. Lawula uxinzelelo
• Sebenzisa amayeza kuphela njengoko kuyalelwe ngugqirha
• 9. Ziphephe iimviwo ezigqithileyo
• Sebenzisa ii-anti-oxidants

Ukuphila ixesha elide kwaye usempilweni kubalulekile ukuba uqhubeke, uziqhelanise nomsebenzi wemihla ngemihla, utye ukutya okunempilo kwaye ungadluli, kunye nokwenza uvavanyo lwezonyango kunye nokuthatha amayeza aboniswe ngugqirha.

Kwelinye icala, ukuba nesimo sengqondo esifana nokutshaya, ukutya kakhulu iimveliso ezihambele phambili, ukuzibeka elangeni ungakhuselekanga, kwaye nokuhlala unexhala noxinzelelo oluninzi, kunokwenza ukuba oku kuguga kukhawuleze kwaye kungabikho mgangatho ungaphantsi.

Ke, nangona i-genetics ibalulekile kwaye ixesha lokuphila labantu baseBrazil lineminyaka engama-75 ubudala, kunokwenzeka ukuba uphile iminyaka engaphezulu kwaye usempilweni. Kodwa, oku, kubalulekile ukuzama ukunciphisa isiphumo sokwambatha kwendalo kunye nokukrazuka komzimba, okwanda kwiimeko ezithile zemihla ngemihla.

Yintoni omele uyenze ukuze ube sempilweni ubomi bakho bonke

Ukwaluphala yinkqubo yendalo, kodwa ezinye iingcebiso zinokulandelwa ukuze kuthintelwe le nkqubo kwaye kunciphise ukunxibelelana komzimba nezinto ezibangela izifo, kwaye ke, ukufikelela ebomini ngomgangatho kunye nempilo. Kule nto, kufuneka:

1. Yenza uhlolo lonyaka

Ukulandelwa kokubonisana kwezonyango kunye neelebhu okanye iimviwo zokucinga, zihlala zenziwa emva kweminyaka engama-30, kunokubonisa izifo ezinje ngecholesterol ephezulu, isifo seswekile, uxinzelelo lwegazi, amaqhuma ebeleni kunye neprostate eyandisiweyo, umzekelo, kwaye kufuneka yenziwe minyaka le okanye ngexesha elimiselwe ngugqirha.

Olu hlolisiso lubalulekile ukukhangela naziphi na iimpawu zokugula kwangethuba, kunye nokuzinyanga ngaphambi kokuba kwenziwe umonakalo emzimbeni.

2. Yitya usempilweni

Ukutya ukutya okusempilweni kuthetha ukukhetha ukutya iziqhamo kunye nemifuno, ukongeza ekuthinteleni ukutya okushishino, njengoko inezithako ezongezwayo, ezinje nge-trans fat, i-preservatives, i-monosodium glutamate, kunye neencasa, imibala kunye neelekese ezingezizo ukuhamba kwegazi kwaye kubangele uthotho lweziganeko ezibangela ukuba umzimba uguga. Jonga iingcebiso ngokuthenga okunempilo kunye nokuthintela ukutya okuyingozi empilweni.

Kukwacetyiswa ukuba kukhethwe ukutya oku-organic, njengoko ezo zithengiswa kakhulu kwiimarike zisenokuba zizityebi kwimichiza yokubulala izinambuzane, eziqulathe izinto zokubulala izinambuzane, izichumisi zokwenziwa kunye neehomoni, ezingathi xa zigqithile, zibe yityhefu kwaye zikhawuleze ukuguga.

Ukongeza, kubalulekile ukulawula isixa sokutya, kuba ukutya kancinci yindlela yokuphepha ukuveliswa kwezinto kunye neeradicals zasimahla ezibangela ukuguga kunye nokuguga.

3. Ziqhelise ukwenza umthambo rhoqo

Ukuzivocavoca umzimba, ubuncinci amaxesha ama-3 ngeveki, kangangemizuzu engama-30, kodwa ngokufanelekileyo amaxesha ama-5 ngeveki, kuphucula ukulawulwa kwehomoni, ukujikeleza kwegazi kunye nokupheliswa kwetyhefu emzimbeni, ukwenza ukuba amalungu asebenze ngcono kwaye ahlale esempilweni ixesha elide.

Ukongeza, ukuzivocavoca umzimba kunye nokutya okunesondlo kunceda ukugcina ithoni yezihlunu, enciphisa ubuqili kunye nokuwa xa uguga, kuba inyusa inani le-calcium emathanjeni nakwizihlunu, ukongeza kuthintela ukukhula kwezifo ezifana ne-osteoporosis, isifo seswekile, phezulu uxinzelelo lwegazi kunye nezo zihambelana nokukhusela.

Nangona kunjalo, xa umthambo usenziwa ngokugqithileyo kwaye ungayihloniphi imida yomzimba yomzimba, njengokubaleka i-marathons kunye nemidlalo yoxinzelelo, umzimba uvelisa iiradicals zasimahla ngakumbi ngenxa yomzamo ogqithisileyo, okhawulezisa ukuguga.

Ke, eyona nto ilungileyo kukwenza imithambo yomzimba eyonwabisayo kwaye eyolula umzimba, kodwa umntu akufuneki afikelele kwinqanaba lokudinwa okanye ukunxiba kakhulu. Kubalulekile ukuthatha iintsuku ezi-1 okanye ezi-2 zokuphumla ukunceda izihlunu zakho ziphinde zibuye. Funda ngakumbi malunga neenzuzo zomsebenzi wokwaluphala.

4. Musa ukutshaya

Kukho phantse izinto ezingama-5 000 ekwakhiweni kweecuba, ezingaphezulu kwe-50 zibonakaliswe njenge-carcinogenic, njengoko zibangela iziphumo eziyityhefu emzimbeni, kwaye zibangela ukuguga ngokukhawuleza, ke ngoko, ukuze uphile ixesha elide kwaye ungcono, kubalulekile ukulahla lo mkhwa.

Ukongeza kokungatshayi, umntu kufuneka ayiphephe indawo enomsi wecuba, njengoko zikwabangela ezi ziphumo zibi emzimbeni, ekuthiwa kukutshaya nje.

Xa abantu abatshayayo bewuyekile lo mkhwa, iziphumo ezibi zeesigarethi ziyancipha emzimbeni ukusuka kusuku lokuqala, kude kube, kwiminyaka eli-15 ukuya kwengama-20, umngcipheko unyamalale ngokupheleleyo, ke ukuyeka ukutshaya linyathelo elikhulu lokulwa ukwaluphala nokwenziwa komhlaza.

5. Sela amanzi amaninzi

Amanzi okusela okanye ulwelo olufana neencindi zendalo, iti kunye namanzi ecoconut, kunceda ekwandiseni ukuhluzwa kwegazi ngezintso, ukukhawulezisa ukupheliswa kwezinto ezimbi emzimbeni, eziveliswa kukucolwa kokutya okanye amayeza, umzekelo.

Ukongeza, amanzi agcina iiseli zomzimba zixinekile, nto leyo ephucula ukusebenza kwayo. Funda isixa esifanelekileyo samanzi okusela yonke imihla.

6. Musa ukuzibeka elangeni ungakhange uzikhusele

Imitha yelanga iqulethe imitha ye-UV ethi, xa ingaphezulu, ibangele izilonda kulusu kunye nokuguga, ukonyusa umngcipheko womhlaza kunye nokunciphisa ukhuseleko. Ke ngoko, kubaluleke kakhulu ukusebenzisa i-sunscreen kwaye, ngeentsuku ezinelanga, kuyacetyiswa ukuba unxibe iminqwazi kunye nezibuko zelanga, ukongeza ukuthintela ukuya elwandle kunye nokuba selangeni phakathi kwe-10 kusasa kunye ne-4 pm. Funda ngakumbi malunga nokwenzakala kwelanga kunye nendlela yokuzikhusela.

7. Lawula uxinzelelo

Uxinzelelo olugqithisileyo kunye noxinzelelo kuyonyusa imveliso yomzimba yehomoni ezimbi, ezinje ngeadrenaline kunye necortisol, ekhawulezisa isantya sokuguga kunye nokwandisa amathuba okuba nezifo ezinje ngoxinzelelo lwegazi, isifo seswekile kunye nesifo sentliziyo.

Ukuthintela lempembelelo, kubalulekile ukugcina imikhwa eyonyusa intlalontle, ukugcina ulwazelelelo kunye nomoya olungileyo, ukongeza ekwenzeni izinto ezinceda ukusebenza kakuhle kwengqondo, njengeyoga, tai chi, ukucamngca, reiki kunye nokuthanjiswa komzimba, okulibazisa ukuguga, njengoko inceda ingqondo ukuba isebenze ngendlela engcono, ukongeza kulawulo lwemveliso yehomoni, ukunciphisa i-cortisol kunye ne-adrenaline, kunye nokwandisa i-serotonin, i-oxytocin kunye ne-melatonin, umzekelo.

Jonga ukuba unyango lwexhala lwenziwa njani.

Sebenzisa amayeza kuphela njengoko kuyalelwe ngugqirha

Xa usebenza emzimbeni, iziyobisi zibangela uthotho lweziphumo ebezingalindelekanga ezichaphazela ukusebenza komzimba, kwaye xa zisetyenziswa ngokungeyomfuneko okanye ngokugqithileyo, iziphumo ezibi zinokugqwesa iziphumo ezilungileyo zezithako ezisebenzayo.

Kwelinye icala, iziyobisi ezingekho mthethweni, ukongeza ekubeni zingenazibonelelo, zizisa kuphela iziphumo ezibi kunye neziphumo ezibi emzimbeni, oququzelela ukunxiba kunye nokwenziwa kwezifo.

Funda ngakumbi ngomngcipheko wokuthatha amayeza ngaphandle kwengcebiso kagqirha.

9. Ziphephe iimviwo ezigqithileyo

Iimviwo ezinje nge-X-reyi kunye ne-CT scan ziqukethe imitha emininzi, ngoko ke akufuneki usoloko usiya kwigumbi likaxakeka ukuya kucela i-X-ray, okanye wenze olu hlobo loviwo rhoqo nangaphandle kwemfuneko.

Kungenxa yokuba, ngokwenza njalo, umzimba udibana nenani elikhulu lemitha ebangela ukonakala kwiimolekyuli zomzimba nakwiiseli kwaye kukhawuleze ukuguga, ukongeza umngcipheko womhlaza.

Sebenzisa ii-anti-oxidants

Antioxidants ezifana nevithamin C, ivithamin E, lycopene, beta-carotene, zinc, selenium, nemagniziyam, calcium kunye omega 3 ukunciphisa isantya ukwaluphala, njengoko benza ngokunciphisa isenzo radicals simahla emzimbeni, eziyityhefu izinto esizivelisayo Ngenxa yokusabela komzimba, ikakhulu ngenxa yokutya, ukusetyenziswa kwamayeza, ukuselwa kweziselo ezinxilisayo kunye nokunxibelelana nongcoliseko.

I-Antioxidants ifumaneka kwimifuno nakwiisiriyeli ezifana nekhaphetshu, iminqathe, iitumato, ibroccoli, ipapaya kunye namaqunube, umzekelo, kwaye, kufanelekile, ukuba isetyenziswe ngale ndlela. Nangona kunjalo, banokufumaneka ngohlobo lwezongezelelo ezithengiweyo kwikhemesti, kwaye ukusetyenziswa kwabo kuya kuhlala kukhokelwa ngugqirha okanye ngumondli. Jonga uluhlu lokutya okune-antioxidant.

Bukela le vidiyo ilandelayo, apho ingcali kwezesondlo uTatiana Zanin noGqirha Drauzio Varella bathetha ngendlela ekhululekile malunga nezihloko ezinje ngokutyeba kakhulu, ukusebenzisa utywala kunye nokutshaya, nokuba kufuneka wenze ntoni ukuze ube nokuphila ngendlela esempilweni: