13 Tsika dzakabatana neHupenyu Hurefu (Inotsigirwa neSainzi)

Zvemukati

• 1. Dzivisa kunyanyisa
• 2. Idya nzungu dzakawanda
• 3. Edza kunze turmeric
• 4. Idya zvekudya zvemiti zvakawanda zvine utano
• 5. Gara wakasimba panyama
• 6. Usapute
• 7. Ita mwero kunwa doro
• 8. Sarudza mufaro wako
• 9. Dzivisa kusingaperi kushungurudzika uye kuzvidya mwoyo
• 10. Chengetedza munharaunda yako yemagariro
• 11. Iva nehanya zvakanyanya
• 12. Inwa kofi kana tii
• 13. Gadzira nzira yakanaka yekurara
• Chinokosha

Vanhu vazhinji vanofunga kuti tarisiro yehupenyu inonyanya kugadziriswa nemajini.

Nekudaro, majini anotora chikamu chidiki pane zvaitendwa pakutanga. Zvinoitika kuti zvinhu zvakatipoteredza senge kudya uye mararamiro ndizvo zvakakosha.

Heano gumi nematanhatu maitiro ane hukama nehupenyu hwakareba.

1. Dzivisa kunyanyisa

Iko kubatana pakati pekoriori kudya uye hupenyu hurefu parizvino kunounza yakawanda yekufarira.

Zvidzidzo zvezvipfuyo zvinoratidza kuti kudzikira kwe10-50% mune zvakajairwa koriori kudya kunogona kuwedzera hupenyu hwakawanda ().

Zvidzidzo zvevanhu vanozivikanwa nekuda kwehupenyu hurefu zvakare vanoona zvinongedzo pakati penzvimbo yakaderera yekoriori, hupenyu hwakawedzerwa, uye mukana wakaderera wechirwere (,,).

Uyezve, kudzorwa kwekoriori kunogona kubatsira kudzikisira huremu hwemuviri uye mafuta emudumbu, zvese zviri zviviri zvine hukama nehupenyu hupfupi (,,).

Izvo zvakati, -refu-kwenguva refu macalorie kurambidzwa kazhinji hakugone uye kunogona kusanganisira zvakashata mhedzisiro, senge kuwedzera nzara, kudzikira kwemuviri tembiricha, uye kudzikira kwepabonde kutyaira ().

Kunyangwe kudzorwa kwekoriori kunononoka kuchembera kana kuwedzera hupenyu hwako hakusati kwanyatsonzwisiswa.

Pfupiso Kugumira macalorie ako kunogona kubatsira iwe kurarama kwenguva yakareba uye kudzivirira kubva kuzvirwere. Zvisinei, kumwe kutsvagurudza kwevanhu kunodiwa.

2. Idya nzungu dzakawanda

Nutsu dzimba dzekuvaka muviri.

Ivo vakapfuma mumapuroteni, fiber, antioxidants, uye zvinobatsira zvinomera zvemiti. Uyezve, iwo manyuko makuru emavhitamini mazhinji nemaminerari, senge ndarira, magnesium, potasium, folate, niacin, uye mavitamini B6 uye E ().

Ongororo dzinoverengeka dzinoratidza kuti nzungu dzinobatsira pachirwere chemoyo, kuwedzerwa kweropa, kuzvimba, chirwere cheshuga, metabolic syndrome, dumbu remafuta, uye kunyangwe mamwe marudzi ekenza (,,,).

Imwe ongororo yakawana kuti vanhu vaidya kanokwana katatu nzungu svondo nevhiki vaive ne 39% njodzi yakaderera yekufa nguva isati yakwana ().

Saizvozvowo, ongororo mbiri dzichangoburwa dzinosanganisira vanhu vanopfuura mazana matatu nemakumi matatu vakaona kuti avo vakadya nzungu vaive ne4-27% panjodzi yakaderera yekufa panguva yekudzidza - pamwe nekuderedzwa kukuru kunoonekwa kune avo vakadya 1 kushumirwa nzungu pazuva (,).

Pfupiso Kuwedzera mamwe marimu pane zvaunoita zuva nezuva zvinogona kukuchengetedza uine hutano uye zvinokubatsira kuti urarame kwenguva yakareba.

3. Edza kunze turmeric

Kana zvasvika kune ekurwisa-kukwegura mazano, turmeric ndiyo yakanaka sarudzo. Imhaka yekuti iyi spice ine chinhu chine simba chebioactive chinonzi curcumin.

Nekuda kweayo antioxidant uye inorwisa-kupisa zvivakwa, curcumin inofungidzirwa kubatsira kuchengetedza huropi, moyo, uye mapapu basa, pamwe nekudzivirira kubva kumagomarara uye nezvirwere zvine chekuita nezera (,,,, 20,,).

Curcumin inosanganisirwa neakawedzera hupenyu muhutachiona nembeva (,,).

Nekudaro, izvi zvakawanikwa hazvina kugara zvichitaurwa, uye hapana zvidzidzo zvevanhu zviripo izvozvi (,).

Zvakangodaro, turmeric yakashandiswa kwezviuru zvemakore muIndia uye inowanzoonekwa yakachengeteka.

Pfupiso Curcumin, iyo yakakosha bioactive komputa mune turmeric, ine antioxidant uye anti-kupisa zvivakwa. Zvimwe zvidzidzo zvemhuka zvinoratidza kuti zvinogona kuwedzera hupenyu.

4. Idya zvekudya zvemiti zvakawanda zvine utano

Kudya zvakasiyana siyana zvekudya zvemiti, senge michero, miriwo, nzungu, mhodzi, zviyo zvese, uye bhinzi, zvinogona kudzora njodzi dzehosha nekusimudzira kurarama kwenguva refu.

Semuenzaniso, ongororo dzakawanda dzinobatanidza kudya kwemiti kune ngozi yakaderera yekufa nguva isati yakwana, pamwe nenjodzi yakadzikira yekenza, metabolic syndrome, chirwere chemwoyo, kushushikana, uye kuora kwehuropi (,,,).

Izvi zvinokonzerwa nekudyara chikafu chikafu 'uye ma antioxidants, ayo anosanganisira polyphenols, carotenoids, folate, uye vitamini C ().

Saizvozvo, ongororo dzinoverengeka dzinobatanidza kudya kwezvirimwa uye vegan, izvo zvakasununguka zvakanyanya muzvikafu zvezvirimwa, kune 12-15% njodzi yakaderera yekufa nguva isati yakwana (, 34).

Zvidzidzo zvimwechetezvo zvakare zvinoratidzira 29-52% yakaderera njodzi yekufa nekenza kana moyo, itsvo, kana chirwere chine chekuita nehomoni (, 34).

Uyezve, kumwe kutsvagurudza kunoratidza kuti njodzi yekufa nguva isati yakwana uye zvimwe zvirwere zvinowedzera nekudyiwa kukuru kwenyama (,,).

Nekudaro, zvimwe zvidzidzo zvinoratidzira zvisipo kana hukama husina kusimba - nemhedzisiro yakaipa inoita kunge yakanangana nenyama yakagadziriswa (,).

Vezvirimwa uye vegans zvakare kazhinji vanowanzo kuve nehutano-vanoziva pane vanodya nyama, izvo zvingangodaro pamwe zvichitsanangura izvi zvakawanikwa.

Pakazara, kudya zvakawanda zvezvirimwa zvekudya zvinogona kubatsira hutano uye hupenyu hurefu.

Pfupiso Kudya zvakawanda zvekudya zvinomera zvinogona kukubatsira kuti urarame kwenguva yakareba uye kudzikisa njodzi yako yezvirwere zvakasiyana siyana.

5. Gara wakasimba panyama

Izvo hazvifanirwe kuuya sekushamisika kuti kugara wakasimba panyama kunogona kukuchengetedza uine hutano uye kuwedzera makore kuhupenyu hwako ().

Seashoma semaminetsi gumi nemashanu ekurovedza muviri pazuva anogona kukubatsira kuti uwane mabhenefiti, ayo anogona kusanganisira anowedzera mamwe makore matatu ehupenyu ().

Zvakare, njodzi yako yekufa usati wakurumidza inogona kudzikira ne4% kune yega yega yekuwedzera maminetsi gumi nemashanu ezuva nezuva chiitiko chemuviri ().

Ongororo ichangoburwa yakacherekedza 22% yakaderera njodzi yekufa kwekutanga mune vanhu vakarovedza muviri - kunyangwe vakashanda zvishoma pane zvakakurudzirwa maminetsi zana nemakumi mashanu pasvondo ().

Vanhu vakarova kurudziro yemaminetsi zana nemakumi mashanu vaive nemakumi masere muzana mukana wekufa mangwanani. Zvakare, iyo nhamba yaive 35% kune avo vakarovedza kupfuura nhungamiro iyi ().

Chekupedzisira, kumwe kutsvagurudza kunoratidzira zviitwa zvine simba kune 5% kuderera kukuru kwenjodzi kana ichienzaniswa neyepasi- kana yepakati-masimba masimba ().

Pfupiso Kugara uchirovedza muviri muviri kunogona kuwedzera hupenyu hwako. Kudzidzira inopfuura maminetsi zana nemakumi mashanu pasvondo zvakanakisa, asi kunyangwe zvidiki zvidiki zvinogona kubatsira.

6. Usapute

Kusvuta kwakabatana zvakanyanya nechirwere uye kufa kwekutanga ().

Pakazara, vanhu vanosvuta vanogona kurasikirwa kusvika pamakore gumi ehupenyu uye vangangoita katatu kuti vafe nguva isati yakwana pane avo vasingatore fodya ().

Ramba uchifunga kuti hazvina kunonoka kurega.

Imwe ongororo inotaura kuti vanhu vanorega kusvuta vaine makore makumi matatu nemashanu vanogona kuwedzera hupenyu hwavo kusvika pamakore masere nemashanu ().

Uyezve, kurega kuputa mumakore ako makumi matanhatu kunogona kuwedzera kusvika pamakore 3.7 kuhupenyu hwako. Muchokwadi, kurega mumakore ako makumi masere kunogona kuramba kuchipa mabhenefiti (,).

Pfupiso Kumisa kusvuta kunogona kurebesa hupenyu hwako - uye hazvina kumbo kunonoka kurega.

7. Ita mwero kunwa doro

Kunwa doro zvakanyanya kwakabatana nechiropa, moyo, uye chirwere chepancreatic, pamwe nenjodzi yakawedzera yekufa kwekutanga ().

Nekudaro, kunwa zvine mwero kunosanganisirwa nemukana wakadzikira wehosha dzinoverengeka, pamwe nekuderera kwe17-18% munjodzi yako yekufa usati wakurumidza (,).

Waini inoonekwa seinonyanya kubatsira nekuda kwayo yakakwira zvemukati me polyphenol antioxidants.

Mhedzisiro kubva kuongororo yemakore makumi maviri nemapfumbamwe yakaratidza kuti varume vaisarudza waini vaive ne34% kashoma kufa kare pane avo vaisarudza doro kana mweya ().

Uye zvakare, kumwe kuongorora kwakaona waini ichinyanya kudzivirira chirwere chemwoyo, chirwere cheshuga, kusagadzikana kwetsinga, uye metabolic syndrome ().

Kuchengeta kushandiswa zvine mwero, zvinokurudzirwa kuti vanhukadzi vanangise mayuniti 1-2 kana mashoma pazuva uye anosvika manomwe pavhiki. Varume vanofanirwa kuchengeta kudya kwavo kwemazuva ese kusvika pasi pezvikamu zvitatu, iine gumi nemana pavhiki pasvondo ().

Izvo zvakakosha kuti uzive kuti hapana tsvakiridzo yakasimba inoratidza kuti bhenefiti yekunwa zvine mwero yakakura kupfuura iya yekurega doro.

Mune mamwe mazwi, hapana chikonzero chekutanga kunwa kana usingawanzo kunwa doro.

Pfupiso Kana iwe ukanwa doro, kuchengetedza kudya kune mwero kunogona kubatsira kudzivirira chirwere uye kuwedzera hupenyu hwako. Waini inogona kubatsira zvakanyanya.

8. Sarudza mufaro wako

Kunzwa uchifara kunogona kuwedzera zvakanyanya hupenyu hwako hwakareba (52).

Muchokwadi, vanhu vanofara vaive ne3.7% kudzikira mukufa kwekutanga pamusoro pegore re5-gore rekufunda ().

Kuongororwa kwemasista zana nemakumi masere eKatorike kwakayedza yavo yega-yakashumwa nhanho dzemufaro pavakatanga kupinda mumamongi uye gare gare vakaenzanisa aya matanho nehupenyu hwavo hwakareba.

Vaya vakanzwa kufara pamakore makumi maviri nemaviri ekuberekwa vaive zvakapetwa ka2,5 mikana yekuve vachiri vapenyu makumi matanhatu emakore gare gare ().

Chekupedzisira, kuongororwa kweongororo makumi matatu neshanu kwakaratidza kuti vanhu vanofara vanogona kurarama kusvika 18% kureba kupfuura vamwe vavo vasina mufaro ().

Pfupiso Mufaro unogona kuve nemhedzisiro yakanaka kwete chete kune ako manzwiro asiwo nehupenyu hwako.

9. Dzivisa kusingaperi kushungurudzika uye kuzvidya mwoyo

Kuzvidya mwoyo uye kushungurudzika kunogona kudzikira zvakanyanya hupenyu hwako.

Semuenzaniso, vakadzi vanotambura nekushushikana kana kushushikana vanonzi vanokwanisa kusvika kakapetwa kaviri kufa nechirwere chemwoyo, sitiroko, kana kenza yemapapu (,,).

Saizvozvowo, njodzi yekufa nguva isati yakwana inokwira kusvika katatu kukwira kune varume vane hanya kana vakashushikana kana ichienzaniswa nevamwe vavo vakasununguka (59,,).

Kana iwe uchinzwa kushushikana, kuseka uye tariro zvinogona kuve zviviri zvakakosha zvinhu zvemhinduro.

Zvidzidzo zvinoratidza kuti vanhu vasina tariro vane 42% njodzi yepamusoro yekufa kwekutanga kupfuura vanhu vane tariro. Nekudaro, kuseka pamwe nemaonero akanaka pahupenyu zvinogona kudzikisira kushushikana, zvinogona kuwedzera hupenyu hwako (,,, 65).

Pfupiso Kutsvaga nzira dzekudzora kushushikana uye kushushikana kwako kunogona kuwedzera hupenyu hwako. Kuchengeta tarisiro yetariro pahupenyu kunogona kubatsira, zvakare.

10. Chengetedza munharaunda yako yemagariro

Vatsvagiri vanotaura kuti kuchengetedza hutano hwakanaka pasocial network kunogona kubatsira iwe kurarama unosvika makumi mashanu muzana kureba ().

Muchokwadi, kuve nehukama chete hwehukama kunogona kudzora njodzi yako yekufa kwekutanga neanopfuura mazana maviri muzana ().

Zvidzidzo zvakare zvinobatanidza hutano hwakanaka hwemasocial network kune shanduko yakanaka mumoyo, huropi, mahormone, uye immune immune, izvo zvinogona kudzikisa njodzi yako yezvirwere zvisingaperi (,,,,).

Denderedzwa rakasimba rezvemagariro rinogona zvakare kukubatsira iwe kuita zvishoma zvisina kunaka kunetseka, pamwe nekuwedzera kutsanangura mhedzisiro pane hupenyu (,).

Chekupedzisira, chimwe chidzidzo chinoshuma kuti kupa rubatsiro kune vamwe kunogona kubatsira kupfuura kuigamuchira. Kuwedzera pakubvuma kuchengetwa kubva kushamwari dzako uye nemhuri, ita shuwa yekudzorera iyo nyasha ().

Pfupiso Kurera hukama hwepedyo kunogona kukonzera kudzikira kwekushushikana, hutachiona hwakagadziriswa, uye hupenyu hwakareba.

11. Iva nehanya zvakanyanya

Hana zvinoreva kugona kwemunhu kuzvidzora, kuronga, kuita basa, uye kuva nezvinangwa.

Kubva pane dhata kubva kuongororo yakatevera vakomana nevasikana vanosvika chiuru nemazana mashanu kusvika pakukwegura, vana vaionekwa sevanoshingirira, vakarongeka, uye vachirangwa vakararama makore gumi nerimwe kubva muzana kupfuura vamwe vavo (,).

Vanhu vanoziva vanogona zvakare kuve neepasi BP uye mashoma mamiriro epfungwa, pamwe nenjodzi yakaderera yechirwere cheshuga uye yemwoyo kana yematambudziko ().

Izvi zvinogona kunge zviri zvimwe nekuti vanhu vane hana vanowanzoita njodzi dzinokanganisa kana kuita zvakashata kushushikana - uye vangango tarisa hupenyu hwehunyanzvi kana kuve nehutano nezvehutano hwavo (,, 81).

Hana inogona kukudziridzwa panguva ipi neipi yehupenyu kuburikidza nematanho madiki sekurongedza patafura, kunamira pane chirongwa chebasa, kana kusvika panguva.

Pfupiso Kuva nehanya kwakabatana nehupenyu hwakareba uye mashoma matambudziko ehutano mukukwegura.

12. Inwa kofi kana tii

Ose kofi netii zvakabatana nekuderera kwengozi yechirwere chisingaperi.

Semuenzaniso, iyo polyphenols nemakatekini anowanikwa mu green tii anogona kudzora njodzi yako yekenza, chirwere cheshuga, uye chirwere chemwoyo (, 83,,,).

Saizvozvo, kofi inosanganisirwa nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye mamwe magomarara uye kurwara kwehuropi, senge Alzheimer's uye Parkinson's (87, 88,, 90,, 92).

Pamusoro pezvo, vese vanonwa kofi uye vanonwa tii vanobatsirwa kubva pa20-30% njodzi yakaderera yekufa kwekutanga zvichienzaniswa nevasina kunwa (, 94,, 96).

Ingo rangarira kuti caffeine yakawandisa inogona zvakare kutungamira mukushushikana uye kushaya hope, saka ungangoda kudzora kudya kwako kune iyo inokurudzirwa muganho we400 mg pazuva - kutenderera makapu mana ekofi (,).

Izvo zvakare zvakakosha kuti uzive kuti kazhinji zvinotora maawa matanhatu kuti zvine caffeine zvinokonzeresa. Naizvozvo, kana iwe uchinetseka kuwana yakakwana yemhando yepamusoro yekurara, iwe ungangoda kuchinjisa yako yekudyira kuenda pakutanga kwezuva.

Pfupiso Kumwa zvine mwero tii nekofi kunogona kubatsira kukwegura zvine hutano uye hupenyu hurefu.

13. Gadzira nzira yakanaka yekurara

Kurara kwakakosha pakugadzirisa mashandiro esero uye kubatsira muviri wako kupora.

Imwe ongororo ichangoburwa inoratidzira kuti hupenyu hurefu hunogona kunge hwakabatana nematanho ekurara nguva dzose, akadai sekuenda kunorara uye kumuka uchitenderedza nguva yakafanana zuva rega rega ().

Nguva yekurara inoitawo kunge chinhu, zvese zvidiki uye zvakawandisa zvichikuvadza.

Semuenzaniso, kurara pasi pemaawa mashanu kusvika mashanu pahusiku kwakabatana ne12% njodzi huru yekufa kwekutanga, uku kurara kwemaawa anopfuura masere kusvika masere pahusiku kunogona zvakare kudzikira hupenyu hwako kusvika pa38% (, 101).

Kurara kushoma kunogona kukurudzira kuzvimba uye kuwedzera mukana wako wechirwere cheshuga, chirwere chemwoyo, uye kufutisa. Izvi zvese zvakabatanidzwa nehupenyu hwakafupiswa (,,,).

Kune rimwe divi, kurara zvakanyanya kunogona kusunganidzwa nekushungurudzika, kushomeka kwekuita muviri, uye hutano husingawanikwe, zvese izvo zvinogona kukanganisa hupenyu hwako ().

Pfupiso Kuvandudza maitiro ekurara anosanganisira maawa 7-8 ekurara manheru ega ega zvinogona kukubatsira kuti urarame kwenguva yakareba.

Chinokosha

Hurefu hunogona kuratidzika kunge hwausingakwanise kudzora, asi maitiro mazhinji ane hutano anogona kukutungamira mukukora, kukwegura.

Izvi zvinosanganisira kunwa kofi kana tii, kurovedza muviri, kurara zvakakwana, uye kudzikisira kunwa doro rako.

Ikutorwa pamwe chete, tsika idzi dzinogona kusimudzira hutano hwako uye nekukuisa munzira yehupenyu hwakareba.