Deredza Ngozi Yako Yekenza Yezamu

Zvemukati

• Ongororo ye

Haugoni kuchinja nhoroondo yemhuri yako kana kuti pawakatanga kutevera (zvidzidzo zvinoratidza kuti kuenda kumwedzi kwokutanga pazera ramakore 12 kana kuti pakuvamba kunowedzera ngozi yegomarara rezamu). Asi sekureva kwaCheryl Rock, Ph.D., purofesa paYunivhesiti yeCalifornia, San Diego, Chikoro cheMishonga muDhipatimendi remishonga yekudzivirira mhuri, pane zvinhu zvaunogona kuita kudzikisa njodzi-kenza yemazamu. Heano maitiro mana ekutsvagurudza izvozvi anotenda anogona kubatsira kuchengetedza hutano hwako hwepamu.

1. Bata uremu hwako hwakadzikama.

Kudzidza mushure mekudzidza kwakawana kuti vakadzi vanodarika makumi mana vanoyera padyo nemari yakaenzana yavakaita mumakore avo makumi maviri vane mikana yekuwana chirwere ichi. Sezvineiwo, haufanire kuwana zvinopfuura gumi muzana yemuviri wako (saka kana waiyera zana nemakumi maviri kukoreji, haufanire kuwana anopfuura mapaundi gumi nemaviri pamakumi emakore akatevera).

2. Idya muriwo.

Ongororo dzinoverengeka dzakatarisa kana michero nemiriwo zvinodzivirira. Maererano neRombo, miriwo, kwete muchero, iyo inoratidzika kuva inobatsira zvikuru. "Imwe ongororo yakaitwa, yaive data kubva kunyika dzinoverengeka, yakaratidza kuti kudya miriwo mizhinji kwaiita sekudzikisa njodzi yegomarara rezamu muvakadzi vese - uye kunyanya vakadzi vechidiki," anodaro. Nei zvibereko zvichibatsira zvakadaro? Muriwo chinhu chakanakisa sosi ye fiber, iyo muzvidzidzo zvemhuka yakaratidzirwa kudzikisa nhanho dzeestrogen inotenderera muropa. Uyewo, mavheji akawanda ane kenza-kurwisa phytochemicals. "Kunyanya iwe kudya, zvirinani," Dombo anodaro. Kuti ukohwe zvakanakira zamu, wana zvishoma zvishoma zvishanu pazuva.

3. Rovedza muviri.

"Kuwanda kwekurovedza muviri kunodzidziswa, zvinova pachena kuti kurovedza muviri kunodzivirira vakadzi," Rock anodaro. Chinhu chega chisina kujeka mashandiro aunofanirwa kuve iwe. Nepo zvidzidzo zvichiratidza kuti uchabatsirwa zvakanyanya kana ukaita maekisesaizi akasimba kanenge katatu pasvondo, uwandu hune mwero huchiri kuita sehunobatsira. "Pane fungidziro yakanaka yekuti nei ichibatsira," Rock anotsanangura. "Vakadzi vanoita maekisesaizi nguva zhinji vane mwero wakaderera we insulin uye insulini yakafanana nechinhu chinokura. Aya mahormone evanabolic anosimudzira kupatsanuka kwemasero; apo masero anogara achigovana nekukura, pane njodzi chimwe chinhu chingazosundirwa munzira kuti uve cancer." Huwandu hwepamusoro hwe insulin uye insulini yakaita sekukura inoita seinoita sehuni, pamwe ichibatsira kenza kusimuka. Kuita maekisesaizi kunobatsirawo nekudzikisa mwero wekutenderera weestrogens, Rock anowedzera.

4. Inwa zvine mwero.

"Zvakawanda, zvidzidzo zvakawanda zvakawana hukama pakati pewaini nekenza yemazamu," Rock anodaro. "Asi njodzi yacho haina kukosha kusvika pazvinwiwa zviviri pazuva. Unogona kunwa - usangozvinyanyisa." Imwe inonakidza caveat: Zvidzidzo muUnited States neAustralia zvakaona kuti vakadzi vanonwa asi vachiwana huwandu hwakakwana hwefolate havana njodzi yakanyanya yegomarara rezamu. Saka kana iwe uchifarira kunakirwa girazi kana maviri ewaini nedineni yako nguva dzose, kutora multivitamin zuva rega ringave zano rakangwara. Kunyangwe zvirinani, sarudza pane akanaka masosi echinyowani: sipinashi, romaine lettuce, broccoli, jisi reranjisi uye pizi nyoro.

Ongororo ye