Zizolowezi za 13 Zolumikizidwa ndi Moyo Wautali (Wothandizidwa ndi Sayansi)

Zamkati

• 1. Pewani kudya mopitirira muyeso
• 2. Idyani mtedza wambiri
• 3. Yesani turmeric
• 4. Idyani chakudya chokwanira chambiri chomera
• 5. Khalani otakataka
• 6. Osasuta
• 7. Musamamwe mowa kwambiri
• 8. Ikani patsogolo chimwemwe chanu
• 9. Pewani kupsinjika ndi nkhawa
• 10. Limbikitsani anzanu
• 11. Khalani osamala kwambiri
• 12. Imwani khofi kapena tiyi
• 13. Pangani njira yabwino yogona
• Mfundo yofunika

Anthu ambiri amaganiza kuti chiyembekezo cha moyo chimadalira kwambiri chibadwa.

Komabe, majini amatenga gawo lochepa kwambiri kuposa momwe amakhulupirira poyamba. Zikupezeka kuti zinthu zachilengedwe monga zakudya ndi moyo ndizofunikira.

Nazi zizolowezi 13 zolumikizidwa ndi moyo wautali.

1. Pewani kudya mopitirira muyeso

Kulumikizana pakati pa kudya kwa kalori ndi moyo wautali pakadali pano kumabweretsa chidwi chachikulu.

Kafukufuku wazinyama akuwonetsa kuti kuchepetsedwa kwa 10-50% kwama calorie abwinobwino kumawonjezera kutalika kwa moyo ().

Kafukufuku wa anthu omwe amadziwika kuti amakhala ndi moyo wautali amawonanso kulumikizana pakati pa kudya kwama calorie ochepa, kukhala ndi moyo wautali, komanso matenda ochepa (,,).

Kuphatikiza apo, kuletsa ma kalori kumathandizira kuchepetsa kunenepa kwambiri kwamafuta ndi mafuta am'mimba, zonse zomwe zimakhudzana ndi nthawi yayifupi (,,).

Izi zati, kuletsa kwa nthawi yayitali ma calorie nthawi zambiri kumakhala kosatheka ndipo kungaphatikizepo zovuta zoyipa, monga kuchuluka kwa njala, kutentha thupi pang'ono, komanso kuchepa pagalimoto ().

Kaya kuletsa kwa kalori kumachedwetsa ukalamba kapena kukulitsa moyo wanu sichikudziwika bwinobwino.

Chidule Kuchepetsa ma calories kungakuthandizeni kukhala ndi moyo wautali komanso kuteteza kumatenda. Komabe, kufufuza kwina kwaumunthu kumafunikira.

2. Idyani mtedza wambiri

Mtedza ndi nyumba zopatsa thanzi.

Iwo ali ndi mapuloteni, fiber, antioxidants, ndi mankhwala opindulitsa. Kuphatikiza apo, ndi gwero lalikulu la mavitamini ndi michere yambiri, monga mkuwa, magnesium, potaziyamu, folate, niacin, ndi mavitamini B6 ndi E ().

Kafukufuku angapo akuwonetsa kuti mtedza umathandizanso pa matenda amtima, kuthamanga kwa magazi, kutupa, matenda ashuga, matenda amadzimadzi, kuchuluka kwamafuta am'mimba, komanso mitundu ina ya khansa (,,,).

Kafukufuku wina adapeza kuti anthu omwe amadya mtedza wocheperako katatu pasabata anali ndi chiopsezo chochepa kwambiri cha 39% chofa msanga ().

Mofananamo, ndemanga ziwiri zaposachedwa kuphatikiza anthu opitilira 350,000 adazindikira kuti omwe adadya mtedza anali ndi chiopsezo chochepa cha 4-27% chomwalira panthawi yophunzira - ndikuchepetsa kwakukulu komwe kumawonedwa mwa iwo omwe amadya mtedza 1 patsiku (,).

Chidule Kuonjezera mtedza pazochita zanu za tsiku ndi tsiku kumatha kukupatsani thanzi ndikukhala ndi moyo wautali.

3. Yesani turmeric

Pankhani ya njira zotsutsana ndi ukalamba, turmeric ndi njira yabwino. Izi ndichifukwa choti zonunkhira izi zimakhala ndi gulu lamphamvu la bioactive lotchedwa curcumin.

Chifukwa cha mankhwala a antioxidant komanso odana ndi zotupa, curcumin imaganiziridwa kuti imathandizira kugwira ntchito kwaubongo, mtima, ndi mapapo, komanso kuteteza khansa ndi matenda okhudzana ndi zaka (,,,, 20,,).

Curcumin imalumikizidwa ndi nthawi yochulukirapo ya tizilombo ndi mbewa (,,).

Komabe, zomwe zapezazi sizinasinthidwe nthawi zonse, ndipo palibe maphunziro aumunthu omwe alipo (,).

Komabe, turmeric yakhala ikugwiritsidwa ntchito kwa zaka masauzande ku India ndipo nthawi zambiri imawonedwa ngati yotetezeka.

Chidule Curcumin, gawo lalikulu la bioactive mu turmeric, ili ndi antioxidant komanso anti-yotupa. Kafukufuku wina wazinyama akuwonetsa kuti zitha kuwonjezera kutalika kwa moyo.

4. Idyani chakudya chokwanira chambiri chomera

Kudya zakudya zamtundu wosiyanasiyana, monga zipatso, ndiwo zamasamba, mtedza, mbewu, mbewu zonse, ndi nyemba, zitha kuchepetsa chiopsezo cha matenda ndikulimbikitsa moyo wautali.

Mwachitsanzo, kafukufuku wambiri amawonetsa kuti chakudya chodzala ndi chomera chimachepetsa kufa msanga, komanso kuchepa kwa khansa, matenda amadzimadzi, matenda amtima, kukhumudwa, komanso kuwonongeka kwaubongo (,,,).

Izi zimachitika chifukwa chodzala zakudya zowonjezera zakudya komanso ma antioxidants, omwe amaphatikiza ma polyphenols, carotenoids, folate, ndi vitamini C ().

Chifukwa chake, kafukufuku wowerengeka amalumikiza zakudya zamasamba ndi zamasamba, zomwe mwachilengedwe zimakwera pazakudya zamasamba, kupita ku chiopsezo chochepa cha 12-15% chaimfa msanga (, 34).

Kafukufuku omwewo amafotokozanso za 29-52% ya chiopsezo chochepa chomwalira ndi khansa kapena mtima, impso, kapena matenda okhudzana ndi mahomoni (, 34).

Komanso, kafukufuku wina akusonyeza kuti chiopsezo cha kufa msanga komanso matenda ena kumawonjezeka ndikudya nyama (,,).

Komabe, kafukufuku wina akuti kulibe komwe kulipo kapena kulumikizana kofooka - ndizotsatira zoyipa zomwe zimawoneka ngati zogwirizana ndi nyama yosinthidwa (,).

Olima zamasamba ndi nyama zamasamba nthawi zambiri amakhala ndi chidwi chathanzi kuposa omwe amadya nyama, zomwe mwina zimatha kufotokoza izi.

Ponseponse, kudya zakudya zambiri zamasamba kumatha kupindulitsa thanzi komanso moyo wautali.

Chidule Kudya zakudya zamasamba zambiri kungakuthandizeni kukhala ndi moyo wautali komanso kuchepetsa chiopsezo cha matenda osiyanasiyana.

5. Khalani otakataka

Sitiyenera kudabwa kuti kukhala wathanzi kumatha kukupatsani thanzi ndikuwonjezera zaka m'moyo wanu ().

Kuchita masewera olimbitsa thupi mphindi 15 zokha patsiku kungakuthandizeni kukwaniritsa mapindu, omwe atha kuphatikizanso zaka zitatu za moyo ().

Kuphatikiza apo, chiopsezo chanu chofa msanga chitha kutsika ndi 4% pa mphindi 15 zilizonse zolimbitsa thupi ().

Kuwunikanso kwaposachedwa kunawonetsa chiopsezo chotsika 22% chakumwalira koyambirira mwa anthu omwe amachita masewera olimbitsa thupi - ngakhale adachita zochepera mphindi 150 pa sabata ().

Anthu omwe adalandira malingaliro amphindi 150 anali 28% ocheperako kufa msanga. Kuphatikiza apo, chiwerengerocho chinali 35% kwa iwo omwe adachita izi kupitilira malangizo awa ().

Pomaliza, kafukufuku wina amalumikiza zochitika zamphamvu pakuchepetsa chiwopsezo cha 5% poyerekeza ndi zochitika zochepa kapena zochepa ().

Chidule Kuchita masewera olimbitsa thupi nthawi zonse kumatha kukulitsa moyo wanu. Kuchita masewera olimbitsa thupi yopitilira mphindi 150 pasabata ndibwino, koma ngakhale zochepa zingathandize.

6. Osasuta

Kusuta kumalumikizidwa kwambiri ndi matenda komanso kufa msanga ().

Ponseponse, anthu omwe amasuta amatha zaka 10 ndikukhala ndi mwayi wofera msanga kuposa omwe satenga ndudu ().

Kumbukirani kuti sikuchedwa kwambiri kusiya.

Kafukufuku wina akuti anthu omwe asiya kusuta ali ndi zaka 35 atha kutalikitsa moyo wawo mpaka zaka 8.5 ().

Kuphatikiza apo, kusiya kusuta mzaka za 60 kumatha kuwonjezera zaka 3.7 m'moyo wanu. M'malo mwake, kusiya zaka za m'ma 80 kungaperekenso phindu (,).

Chidule Kuleka kusuta kumatha kutalikitsa kwambiri moyo wanu - ndipo sikuchedwa kwambiri kusiya.

7. Musamamwe mowa kwambiri

Kumwa mowa kwambiri kumalumikizidwa ndi chiwindi, mtima, ndi matenda am'mimba, komanso chiopsezo chowonjezereka chomwalira msanga ().

Komabe, kumwa moyenera kumalumikizidwa ndi kuchepa kwa matenda angapo, komanso kuchepa kwa 17-18% pangozi yanu yakufa msanga (,).

Vinyo amadziwika kuti ndiopindulitsa makamaka chifukwa chokhala ndi ma polyphenol antioxidants.

Zotsatira zakufufuza kwa zaka 29 zidawonetsa kuti amuna omwe amakonda vinyo anali 34% ocheperako kufa msanga kuposa omwe amakonda mowa kapena mizimu ().

Kuphatikiza apo, kuwunika kwina kunawona kuti vinyo amateteza makamaka matenda amtima, matenda ashuga, matenda amitsempha, komanso matenda amadzimadzi ().

Kuti musamamwe mowa mopitirira muyeso, tikulimbikitsidwa kuti azimayi azikhala ndi mayunitsi 1-2 kapena kuchepera patsiku komanso azikhala 7 pamlungu. Amuna amayenera kudya tsiku lililonse kukhala ochepera 3 mayunitsi, opitilira 14 pa sabata ().

Ndikofunika kuzindikira kuti palibe kafukufuku wamphamvu yemwe akuwonetsa kuti maubwino akumwa mopitilira muyeso ndi akulu kuposa omwe amamwa mowa.

Mwanjira ina, palibe chifukwa choti muyambe kumwa ngati simumamwa mowa nthawi zambiri.

Chidule Ngati mumamwa mowa, kudya pang'ono pang'ono kumathandiza kupewa matenda ndikutalikitsa moyo wanu. Vinyo atha kukhala othandiza kwambiri.

8. Ikani patsogolo chimwemwe chanu

Kukhala wosangalala kumatha kukulitsa moyo wanu wautali (52).

M'malo mwake, anthu achimwemwe anali ndi kuchepetsedwa kwa 3.7% pakumwalira koyambirira paphunziro lazaka 5 ().

Kafukufuku wa masisitere 180 Achikatolika adasanthula momwe amadzinenera kuti anali achimwemwe pomwe adayamba kulowa mnyumba ya amonke ndipo pambuyo pake adafanizira magawowa ndi moyo wawo wautali.

Iwo omwe adakhala osangalala kwambiri pazaka 22 anali ndi mwayi wochulukirapo kuposa ma 2.5 kuti akhalebe ndi moyo zaka makumi asanu ndi limodzi pambuyo pake ().

Pomaliza, kuwunikanso kafukufuku wa 35 kudawonetsa kuti anthu achimwemwe atha kukhala ndi moyo mpaka 18% kuposa anzawo omwe sanasangalale ().

Chidule Chimwemwe chimakhala ndi zotsatirapo zabwino osati kungosangalala kokha komanso moyo wanu.

9. Pewani kupsinjika ndi nkhawa

Kuda nkhawa ndi kupsinjika kungachepetse moyo wanu.

Mwachitsanzo, azimayi omwe ali ndi nkhawa kapena nkhawa amakhala kuti ali pachiwopsezo chokwanira kufa ndi matenda a mtima, sitiroko, kapena khansa yam'mapapo (,,).

Momwemonso, chiopsezo chakufa msanga ndichokwera katatu katatu kwa amuna omwe ali ndi nkhawa kapena opanikizika poyerekeza ndi anzawo omasuka (59,,).

Ngati mukumva kuti mwapanikizika, kuseka ndi chiyembekezo mwina ndi zinthu ziwiri zofunika kwambiri kuti muthe.

Kafukufuku akuwonetsa kuti anthu omwe alibe chiyembekezo ali ndi chiopsezo chachikulu cha kufa msanga ndi 42% kuposa anthu omwe ali ndi chiyembekezo. Komabe, kuseka komanso kukhala ndi chiyembekezo pa moyo kumachepetsa nkhawa, zomwe zitha kukulitsa moyo wanu (,,, 65).

Chidule Kupeza njira zochepetsera nkhawa komanso kupsinjika kwanu kumatha kukulitsa moyo wanu. Kukhala ndi chiyembekezo chamtsogolo kungapindulitsenso.

10. Limbikitsani anzanu

Ofufuzawo akuti kukhalabe ndi malo ochezera a pa intaneti kumatha kukuthandizani kuti mukhale ndi moyo wokwanira 50% ().

M'malo mwake, kukhala ndi zibwenzi zitatu zokha kumachepetsa chiopsezo chanu chofa msanga ndi zoposa 200% ().

Kafukufuku amalumikizanso malo ochezera a pa Intaneti ndi kusintha kwa mtima, ubongo, mahomoni, komanso chitetezo chamthupi, zomwe zingachepetse chiopsezo chanu cha matenda osachiritsika (,,,,).

Gulu lolimba lingathandizenso kuti muchepetse kupsinjika, mwina ndikulongosola zabwino zakukhala ndi moyo (,).

Pomaliza, kafukufuku wina akuti kupereka chithandizo kwa ena kutha kukhala kopindulitsa kuposa kulandira. Kuphatikiza pakulandila chisamaliro kuchokera kwa anzanu ndi abale anu, onetsetsani kuti mwabwezeretsanso ().

Chidule Kukulitsa maubwenzi apamtima kumatha kuchepa kupsinjika, chitetezo chokwanira, komanso kukhala ndi moyo wautali.

11. Khalani osamala kwambiri

Chikumbumtima chimatanthauza kuthekera kwa munthu kukhala wodziletsa, wokonzeka, wogwira mtima, komanso wokonda zolinga.

Kutengera ndi kafukufuku wofufuza yemwe adatsata anyamata ndi atsikana 1,500 mpaka kukalamba, ana omwe amawerengedwa kuti ndi olimbikira, olongosoka, komanso ophunzitsidwa amakhala zaka 11% kuposa anzawo omwe alibe chikumbumtima (,).

Anthu omwe ali ndi chikumbumtima amathanso kukhala ndi kuthamanga kwa magazi pang'ono komanso matenda amisala ochepa, komanso kukhala ndi chiopsezo chochepa cha matenda ashuga komanso mavuto amtima kapena olumikizana nawo ().

Izi zitha kuchitika chifukwa chakuti anthu omwe ali ndi chikumbumtima sangaike pachiwopsezo pachiwopsezo kapena sangachite bwino ndikapanikizika - ndipo atha kukhala ndi moyo wopambana kapena kukhala ndi thanzi labwino (,, 81).

Chikumbumtima chitha kupangidwa nthawi iliyonse m'moyo kudzera muzinthu zing'onozing'ono monga kukonza tebulo, kutsatira dongosolo, kapena kusungira nthawi.

Chidule Kuchita khama kumalumikizidwa ndi moyo wautali komanso mavuto ochepa azaumoyo ukalamba.

12. Imwani khofi kapena tiyi

Khofi ndi tiyi zonse zimalumikizidwa ndi kuchepa kwa chiwopsezo cha matenda osachiritsika.

Mwachitsanzo, ma polyphenols ndi katekini omwe amapezeka mu tiyi wobiriwira amatha kuchepetsa chiopsezo cha khansa, matenda ashuga, ndi matenda amtima (, 83,,,).

Mofananamo, khofi imalumikizidwa ndi chiopsezo chochepa cha matenda amtundu wa 2, matenda amtima, ndi khansa zina ndi matenda am'magazi, monga Alzheimer's and Parkinson's (87, 88,, 90,, 92).

Kuphatikiza apo, onse omwe amamwa khofi ndi tiyi amapindula ndi chiopsezo chochepa cha 20-30% chomwalira msanga poyerekeza ndi omwe samamwa (, 94,, 96).

Ingokumbukirani kuti tiyi kapena khofi wambiri amathanso kudzetsa nkhawa komanso kugona tulo, chifukwa chake mungafune kuletsa kudya kwanu mpaka malire a 400 mg patsiku - mozungulira makapu anayi a khofi (,).

Ndiyeneranso kudziwa kuti nthawi zambiri zimatenga maola asanu ndi limodzi kuti zotsatira za caffeine zitheke. Chifukwa chake, ngati zikukuvutani kugona mokwanira, mungafune kusinthitsa kudya kwanu koyambirira kwamasana.

Chidule Kumwa tiyi ndi khofi pang'ono kumatha kuthandiza ukalamba wathanzi komanso moyo wautali.

13. Pangani njira yabwino yogona

Kugona ndikofunikira pakuwongolera momwe maselo amagwirira ntchito ndikuthandizira thupi lanu kuchira.

Kafukufuku waposachedwa akuti nthawi yayitali imalumikizidwa ndi magonedwe anthawi zonse, monga kugona ndi kudzuka nthawi yofananira tsiku lililonse ().

Nthawi yogona imawonekeranso ngati chinthu china, pochepera komanso mopitirira muyeso kumakhala kovulaza.

Mwachitsanzo, kugona mochepera kwa maola 5-7 usiku kumalumikizidwa ndi chiopsezo chachikulu cha 12% chakufa msanga, pomwe kugona maola opitilira 8 mpaka 8 usiku kumathandizanso kuti muchepetse moyo wanu mpaka 38% (, 101).

Kugona pang'ono kungalimbikitsenso kutupa ndikuwonjezera chiopsezo cha matenda ashuga, matenda amtima, ndi kunenepa kwambiri. Izi zonse ndizolumikizidwa ndi nthawi yofupikitsa (,,,).

Kumbali inayi, kugona mokwanira kumatha kulumikizidwa ndi kukhumudwa, kuchita masewera olimbitsa thupi, komanso matenda osadziwika, zomwe zingasokoneze moyo wanu ().

Chidule Kupanga chizolowezi chogona chomwe chimaphatikizira kugona kwa maola 7-8 usiku uliwonse kungakuthandizeni kukhala ndi moyo wautali.

Mfundo yofunika

Kukhala ndi moyo wautali kungaoneke ngati kosatheka kwa inu, koma zizoloŵezi zambiri zathanzi zingakupangitseni kuti mukhale okalamba, okalamba.

Izi zikuphatikizapo kumwa khofi kapena tiyi, kuchita masewera olimbitsa thupi, kugona mokwanira, komanso kuchepetsa kumwa mowa.

Kuphatikizidwa, zizolowezi izi zimatha kukulitsa thanzi lanu ndikukuyikani panjira yopita ku moyo wautali.