Nei Vanhu Vari mu "Blue Zones" Vachirarama Kureba Kupfuura Iyo Yasara Nyika

Zvemukati

• Chii chinonzi Blue Zones?
• Vanhu Vanogara muBlue Zones Vanodya Chikafu Chakazara Nezvakadyarwa Zvese Zvikafu
• Ivo Vanotsanya uye Vanoteedzera iyo 80% Rule
• Vanonwa Doro muMwero
• Exercise Yakavakwa Muhupenyu Hwezuva Nezuva
• Vanowana Kurara Zvakakwana
• Humwe Hunhu neTsika Dzakabatana NeRurefu
• Icho Chinokosha

Zvirwere zvisingaperi zviri kuramba zvichiwedzera mukukwegura.

Nepo genetics ichimbo sarudza hupenyu hwako uye kubata kune izvi zvirwere, mararamiro ako anogona kunge aine simba rakakura.

Nzvimbo shoma pasi pano dzinodaidzwa kunzi "Blue Zones." Izwi iri rinoreva nzvimbo dzenharaunda umo vanhu vane mwero wakaderera wezvirwere zvisingaperi uye vanorarama kwenguva yakareba kupfuura chero kupi zvako.

Chinyorwa ichi chinotsanangura mararamiro ehupenyu hwevanhu vari muBlue Zones, kusanganisira nei vachirarama kwenguva yakareba.

Chii chinonzi Blue Zones?

"Blue Zone" izwi risiri resainzi rakapihwa kumatunhu enzvimbo dzinogara vamwe vevanhu vepasirese venyika.

Yakatanga kushandiswa nemunyori Dan Buettner, uyo aidzidza nzvimbo dzepasi umo vanhu vanorarama hupenyu hwakareba hwakareba.

Iwo anonzi maBlue Zones nekuti Buettner nevamwe vake pavaitsvaga nzvimbo idzi, vakaadhirowa matenduru ebhuruu vakavakomberedza pamepu.

Mubhuku rake rakadanwa Nzvimbo dzeBlue, Buettner akatsanangura mashanu anozivikanwa eBlue Zones:

• Icaria (Girisi): Icaria chitsuwa chiri kuGirisi uko vanhu vanodya chikafu cheMediterranean chakazara nemafuta emuorivhi, waini tsvuku uye miriwo yekumba.
• Ogliastra, Sardinia (Itari): Iyo Ogliastra dunhu reSardinia inogara kune vamwe vevakuru varume pasi rose. Ivo vanogara munzvimbo dzemakomo umo ivo vanowanzo shanda mumapurazi uye vanonwa yakawanda yewaini tsvuku.
• Okinawa (Japan): Okinawa iri kumba kune vakadzi vepasirese vepasirese, avo vanodya yakawanda yesoy-based chikafu uye vanoita tai chi, yekufungisisa fomu yekurovedza muviri
• Nicoya Peninsula (Costa Rica): Kudya kweNicoyan kwakavakirwa pamabhinzi uye chibage chetilla. Vanhu venzvimbo ino vanogara vachiita mabasa epanyama mukukwegura uye vane pfungwa yehupenyu hupenyu inozivikanwa se "plan de vida."
• MaSeventh-day Adventists muLoma Linda, California (USA): MaSeventh-day Adventist iboka revanhu vanonamata zvakanyanya. Ivo vanhu vasingadyi nyama uye vanogara munharaunda dzakabatana.

Kunyangwe idzi dziri nzvimbo chete dzinokurukurwa mubhuku raBuettner, panogona kunge paine nzvimbo dzisingazivikanwe pasi rose dzinogona zvakare kuve Blue Zones.

Tsvakurudzo dzinoverengeka dzakaona kuti nzvimbo idzi dzine huwandu hwakanyanya hwevasingazive nemazana emakore, vari vanhu vanogara pamusoro pe90 ne100, zvichiteerana (,,).

Sezvineiwo, genetics ingangoita account ye20-30% yehupenyu hurefu. Naizvozvo, zvinokanganisa nharaunda, zvinosanganisira kudya uye mararamiro, zvinoita basa rakakura mukumisikidza hupenyu hwako (,,).

Pazasi pane zvimwe zvekudya uye mararamiro zvinhu zvakajairika kune vanhu vanogara muBlue Zones.

Pfupiso: Bhuruu Zoni inzvimbo dzenyika umo vanhu vanogara hupenyu hwakareba hwakareba. Zvidzidzo zvakaona kuti genetics inongotamba chikamu che20-30% basa muhupenyu hurefu.

Vanhu Vanogara muBlue Zones Vanodya Chikafu Chakazara Nezvakadyarwa Zvese Zvikafu

Chinhu chimwe chinowanzoitika kuBlue Zones ndechekuti avo vanogara imomo vanonyanya kudya 95% yekudyara-kwakavakirwa kudya.

Kunyangwe hazvo mapoka asingaomesere varimi, vanongodya nyama zvakapetwa kashanu pamwedzi (,).

Zvidzidzo zvakati wandei, kusanganisira mumwe wevanhu vanopfuura hafu yemiriyoni, zvakaratidza kuti kunzvenga nyama kunogona kudzora zvakanyanya njodzi yekufa kubva kuchirwere chemoyo, kenza uye zvimwe zvikonzero zvakasiyana (,).

Panzvimbo iyoyo, zvikafu muBlue Zones zvinowanzo kuve zvakapfuma mune zvinotevera:

• Muriwo: Iwo manyuko makuru e fiber uye akawanda akasiyana mavitamini uye zvicherwa. Kudya zvinopfuura zvikamu zvishanu zvemichero nemiriwo pazuva kunogona kudzikisira njodzi yako yechirwere chemwoyo, gomarara uye kufa ().
• Mbesa: Nyemba dzinosanganisira bhinzi, pizi, nyemba uye nhokwe, uye ese akapfuma mune fiber uye mapuroteni. Tsvakurudzo dzinoverengeka dzakaratidza kuti kudya nyemba kunoenderana neakaderera kufa (,,).
• Mbeu dzese: Mbeu dzese zvakare dzakapfuma mu fiber. Kudya kwakanyanya kwezviyo zvakakwana kunogona kudzikisa kukwirisa kweropa uye kunoenderana nekenza yemaronda yekenza uye kufa kubva kuchirwere chemwoyo (,,).
• Nuts: Nutshi manyuko makuru efaibha, mapuroteni uye polyunsaturated uye monounsaturated mafuta. Yakasanganiswa nechikafu chine hutano, zvinosanganisirwa nekuderedzwa kwevakafa uye zvinogona kutobatsira kudzosera metabolic syndrome (,,).

Kune zvimwe zvimwe zvekudya zvinotsanangudza yega yega yeBlue Zones.

Semuenzaniso, hove inowanzo kudyiwa muIcaria neSardinia. Iyo yakanaka sosi ye omega-3 mafuta, ayo akakosha kune moyo nehuropi hutano ().

Kudya hove kunoenderana nekudzikira kwehuropi pakukwegura uye kudzikisira chirwere chemoyo (,,).

Pfupiso: Vanhu vari muBlue Zones vanowanzo dya 95% yekudyara-kwakavakirwa kudya kune hupfumi hwezviyo, zviyo zvese, miriwo nenzungu, zvese izvi zvinogona kubatsira kudzikisa njodzi yekufa.

Ivo Vanotsanya uye Vanoteedzera iyo 80% Rule

Mimwe miitiro inowanzoitika kuBlue Zones yakaderedzwa koriori kudya uye kutsanya.

Koriori Kurambidzwa

Kureba-kwenguva refu kwecalorie kudzora kunogona kubatsira hupenyu hurefu.

Chidzidzo chikuru, chemakore makumi maviri neshanu mudhongi chakawana kuti kudya makumi matatu muzana emakoriori pane zvakajairwa kwakatungamira kuupenyu hwakareba hwakareba ().

Kudya mashoma macalorie kunogona kunge kuchipa kune hwakareba hupenyu mune mamwe eBlue Zones.

Semuenzaniso, zvidzidzo zvevaOkinawans zvinoratidza kuti pamberi pema1960, vaive mukarori kushomeka, zvichireva kuti ivo vaidya macalorie mashoma kupfuura zvavaida, izvo zvinogona kunge zvichikonzera hupenyu hwavo hurefu ().

Uyezve, veOkinawans vanotevedzera mutemo we80%, wavanoti "hara hachi bu." Izvi zvinoreva kuti vanomira kudya pavanonzwa 80% yakazara, pane kuti iite zana muzana.

Izvi zvinovatadzisa kubva pakudya zvakawandisa macalorie, izvo zvinogona kutungamira mukurema uye chirwere chisingaperi.

Tsvakurudzo dzinoverengeka dzakaratidzawo kuti kudya zvishoma nezvishoma kunogona kudzikisira nzara uye kuwedzera manzwiro ekuzara, zvichienzaniswa nekudya nekukurumidza (,).

Izvi zvinogona kunge zviri nekuda kwekuti mahormone anoita kuti unzwe kuzara anongosvika chete pahuwandu hweropa ravo maminetsi makumi maviri mushure mekudya ().

Naizvozvo, nekudya zvishoma nezvishoma uye chete kusvikira uchinzwa 80% yakazara, unogona kudya mashoma macalorie uye unzwe kuzara kwenguva refu.

Kutsanya

Kunze kwekungogara uchidzikisa huwandu hwekoriori kudya, kutsanya kwenguva nenguva kunoratidzika kuve kunobatsira pahutano.

Semuenzaniso, maIcarians anowanzo kuve maGreek Orthodox maKristu, boka rechitendero rine nguva zhinji dzekutsanya kwemazororo echitendero gore rese.

Imwe ongororo yakaratidza kuti panguva yemazororo echitendero, kutsanya kwakatungamira kudzikisa ropa cholesterol uye yakaderera body mass index (BMI) ().

Mimwe mhando dzakawanda dzekutsanya dzakaratidzirwawo kudzikisa huremu, kuwedzerwa kweropa, cholesterol nezvimwe zvinhu zvakawanda zvine njodzi kuzvirwere zvisingaperi muvanhu (,,).

Izvi zvinosanganisira kutsanya kwepakati nepakati, uko kunosanganisira kutsanya kwemaawa akati ezuva kana mamwe mazuva evhiki, uye kutsanya kutevedzera, uko kunosanganisira kutsanya kwemazuva mashoma akateedzana pamwedzi.

Pfupiso: Kurambidzwa kweCaloric uye kutsanya kwenguva nenguva kunoitika muBlue Zones. Maitiro ese ari maviri anogona kudzora zvakanyanya njodzi kune zvimwe zvirwere uye kuwedzera hupenyu hune hutano.

Vanonwa Doro muMwero

Chimwe chikafu chinowanzoitika kune mazhinji eBlue Zones ndeyekushandisa doro zvine mwero.

Pane humbowo hwakasanganiswa nezvekuti kunwa zvine mwero kunoderedza njodzi yekufa.

Ongororo dzakawanda dzakaratidza kuti kunwa imwe kana maviri zvinwiwa zvinodhaka pazuva kunogona kudzora zvakanyanya kufa, kunyanya kubva kuchirwere chemwoyo ().

Nekudaro, ongororo ichangoburwa yakaratidza kuti hapana chaiko kuitika kana iwe uchinge wafunga nezve mamwe mararamire zvinhu ().

Mhedzisiro inobatsira yekunwa doro zvine mwero inogona kuvimba nerudzi rweiyo doro. Waini tsvuku inogona kunge iri mhando yepamusoro yedoro, zvichipiwa kuti iine akawanda ma antioxidants kubva kumazambiringa.

Kudya imwe kana maviri magirazi ewaini tsvuku pazuva zvakanyanya kunyanya muIcarian uye Sardinian Blue Zones.

Muchokwadi, waini yeSardinian Cannonau, iyo inogadzirwa nemazambiringa eGrenache, yakaratidzirwa kuve iine mwero wakanyanya kwazvo wema antioxidants, zvichienzaniswa nemamwe mawaini ().

Antioxidants anobatsira kudzivirira kukuvara kweDNA iyo inogona kukonzera kuchembera. Naizvozvo, antioxidants inogona kuve yakakosha kwehupenyu hurefu ().

Zvidzidzo zvakati wandei zvakaratidza kuti kunwa zviyero zvine waini tsvuku zvine hukama nehupenyu hwakareba zvishoma ().

Zvisinei, sekune zvimwe zvidzidzo zvekunwa doro, hazvina kujeka kana izvi zvichikonzerwa nekuti vanonwa waini vanowanzove nehupenyu hwakanaka ().

Zvimwe zvidzidzo zvakaratidza kuti vanhu vanonwa girazi rewaini re5-ounce (150-ml) zuva rega rega kwemwedzi mitanhatu kusvika kumakore maviri vaive nehutachiona hwakanyanya, shuga shoma yeropa, cholesterol "yakanaka" yakawanda uye hunovandudzwa hwehope (,) .

Izvo zvakakosha kuti uzive kuti aya mabhenefiti anongoonekwa chete kune zvine mwero kunwa doro. Chimwe nechimwe chezvidzidzo izvi chakaratidzawo kuti mwero wekushandisa wakanyanya unowedzera njodzi yekufa ().

Pfupiso: Vanhu mune mamwe maBlue Zones vanonwa rimwe kana maviri magirazi ewaini tsvuku pazuva, izvo zvinogona kubatsira kudzivirira chirwere chemwoyo uye kudzikisa njodzi yekufa.

Exercise Yakavakwa Muhupenyu Hwezuva Nezuva

Kunze kwekudya, kurovedza muviri ndechimwe chinhu chakakosha mukukwegura ().

MuBlue Zones, vanhu havarovedze zvine chinangwa nekuenda kunzvimbo yekurovedza muviri. Pane kudaro, yakavakirwa muhupenyu hwavo hwezuva nezuva kuburikidza nekurima gadheni, kufamba, kubika uye mamwe mabasa ezuva nezuva.

Kuongororwa kwevarume muSardinian Blue Zone kwakaratidza kuti hupenyu hwavo hwakareba hwaive nechokuita nekurera zvipfuyo zvepurazi, kugara munzvimbo dzakadzika mumakomo uye kufamba madaro marefu kuenda kubasa ().

Zvakanakira izvi zviitiko zvetsika zvakaratidzirwa kare muchidzidzo chevanopfuura varume zviuru gumi nezvitatu. Huwandu hwedaro ravaifamba kana nyaya dzematanho avakakwira zuva rega rega vakafanotaura kuti vaizogara kwenguva yakareba sei ().

Zvimwe zvidzidzo zvakaratidza mabhenefiti ekurovedza muviri mukuderedza njodzi yekenza, chirwere chemwoyo uye kufa kwese.

Ikozvino kurudziro kubva kuPhysical Activity Guidelines yevaAmerican inoratidza hushoma hwemakumi manomwe neshanu esimba-kusimba kana zana nemakumi mashanu emaminetsi ekudzikamisa ezvekuita aerobic pasvondo.

Chidzidzo chakakura kusanganisira vanhu vanopfuura mazana matanhatu ezviuru vakaona kuti avo vanoita huwandu hwakakurudzirwa hwekurovedza muviri vaive ne20% njodzi yakaderera yekufa pane avo vasina kuita chiitiko chemuviri ().

Kuita zvakanyanya kurovedza muviri kunogona kudzikisa njodzi yekufa kusvika pa39%.

Chimwe chidzidzo chikuru chakaona kuti chiitiko chakasimba chakakonzera njodzi yekufa pane yekuita zvine mwero ().

Pfupiso: Kurovedza muviri zvine mwero kwakavakirwa muhupenyu hwezuva nezuva, sekufamba uye kukwira masitepisi, kunogona kubatsira kuwedzera hupenyu.

Vanowana Kurara Zvakakwana

Kunze kwekurovedza muviri, kuzorora zvakakwana uye kurara kwakanaka kwehusiku zvakare zvinoita kunge kwakakosha pakurarama hupenyu hwakareba uye hune hutano.

Vanhu vari muBlue Zones vanowana kurara kwakaringana uye zvakare kazhinji vanotora nguva yemasikati.

Ongororo dzinoverengeka dzakawana kuti kusawana kurara zvakakwana, kana kurara zvakanyanya, kunogona kuwedzera zvakanyanya njodzi yekufa, kusanganisira kubva kuchirwere chemoyo kana sitiroko (,).

Kuongororwa kukuru kwezvidzidzo makumi matatu neshanu kwakawana kuti maawa manomwe ndiyo nguva yakakwana yekurara. Kurara zvakanyanya kushomeka kana kuwanda kupfuura izvo kwaibatanidzwa nenjodzi yekufa ().

MuBlue Zones, vanhu vanowanzorega kuenda kunorara, kumuka kana kuenda kubasa panguva yakatarwa. Ivo vanongorara zvakanyanya sekuudzwa kwazvinoitwa nemuviri wavo.

Mune mamwe maBlue Zones, akadai seIcaria neSardinia, kurara masikati kunowanzoitikawo.

Ongororo dzinoverengeka dzakaratidza kuti nguva dzemasikati, dzinozivikanwa munyika zhinji dzeMediterranean se "siestas," hadzina mhedzisiro yakaipa panjodzi yechirwere chemwoyo nerufu uye inogona kutodzora njodzi idzi ().

Zvisinei, kureba kwekurara kunoratidzika kunge kwakakosha kwazvo. Kurara kwemaminetsi makumi matatu kana mashoma kunogona kubatsira, asi chero chinhu chakareba kupfuura maminetsi makumi matatu chinosanganisirwa nenjodzi yakawedzera yechirwere chemwoyo uye kufa ().

Pfupiso: Vanhu vari muBlue Zones vanowana kurara zvakakwana. Maawa manomwe ekurara usiku uye kurara kwemaminetsi asingasvike maminitsi makumi matatu mukati mezuva kunogona kubatsira kudzikisa njodzi yehosha yemoyo nerufu.

Humwe Hunhu neTsika Dzakabatana NeRurefu

Kunze kwekudya, kurovedza muviri uye kuzorora, zvimwe zvinoverengeka zvemagariro uye zvehupenyu zvakajairika kuBlue Zones, uye zvinogona kupa hupenyu hwakareba hwevanhu vanogara imomo.

Izvi zvinosanganisira:

• Kuva wechitendero kana wemweya: Nzvimbo dzeBlue dzinowanzoitika nzanga dzechitendero. Ongororo dzinoverengeka dzakaratidza kuti kuve unonamata kune hukama nenjodzi yakaderera yekufa. Izvi zvinogona kunge zvichikonzerwa nerutsigiro rwemagariro uye kudzikisira mitengo yekushushikana ().
• Kuva nechinangwa chehupenyu: Vanhu vari muBlue Zones vanowanzo kuve nechinangwa chehupenyu, chinozivikanwa se "ikigai" muOkinawa kana "plan de vida" muNicoya. Izvi zvinosanganisirwa nenjodzi yakadzikira yekufa, pamwe kuburikidza nehupenyu hwepfungwa (,,).
• Vakwegura uye vadiki vanhu vanogara pamwe chete: Munzvimbo zhinji dzeBlue Zones, vanasekuru vanowanzo gara nemhuri dzavo. Zvidzidzo zvakaratidza kuti vanasekuru vanochengeta vazukuru vavo vane mukana wakaderera wekufa (57).
• Nharaunda ine hutano pasocial network: Yako social network, inonzi "moai" muOkinawa, inogona kukanganisa hutano hwako. Semuenzaniso, kana shamwari dzako dzakafutisa, une njodzi huru yekufutisa, pamwe kuburikidza nekugamuchirwa kwenzvimbo kwehuremu ().

Pfupiso: Zviitiko kunze kwekudya uye kurovedza muviri zvinoita basa rakakosha muhupenyu hurefu. Chitendero, chinangwa chehupenyu, mhuri uye pasocial network zvinogona kukanganisa hupenyu hwako.

Icho Chinokosha

Iyo Blue Zone matunhu inogara kune vamwe vevanhu vekare uye vane hutano pasi rese.

Kunyangwe zvavo mararamiro avo achisiyana zvishoma, ivo vanonyanya kudya chirimwa-chakavakirwa, kurovedza muviri nguva dzose, kunwa huwandu hwakati wandei hwedoro, kurara zvakakwana uye kuva nehukama hwakanaka hwemweya, hwemhuri uye hwemagariro.

Imwe yeaya mararamire ezvinhu akaratidzirwa kuve anoenderana nehupenyu hwakareba.

Nekuvasanganisa muhupenyu hwako, zvinogona kuitika kuti iwe uwedzere makore mashoma kuhupenyu hwako.