Chifukwa Chomwe Anthu Omwe Ali "Kumalo Abuluu" Amakhala Ndi Moyo Wautali Kuposa Dziko Lonse Lapansi

Zamkati

• Kodi Malo Amtambo Ndi Chiyani?
• Anthu Omwe Amakhala Kumalo Amtambo Amadya Zakudya Zodzaza Ndi Zakudya Zapamwamba Zonse
• Amathamanga Ndikutsatira Lamulo la 80%
• Amamwa Mowa Mopitirira Muyeso
• Masewera Olimbitsa Thupi Amamangidwanso M'moyo Watsiku ndi Tsiku
• Amagona Mokwanira
• Makhalidwe ndi Zizolowezi Zina Zogwirizana Ndi Moyo Wautali
• Mfundo Yofunika Kwambiri

Matenda opatsirana akuchulukirachulukira pokalamba.

Ngakhale chibadwa chimatsimikizira kutalika kwa moyo wanu komanso kutengeka ndi matendawa, moyo wanu mwina umakhudza kwambiri.

Malo ochepa padziko lapansi amatchedwa "Malo Amtambo." Mawuwa amatanthauza madera omwe anthu amakhala ndi matenda ocheperako ndipo amakhala motalikirapo kuposa kwina kulikonse.

Nkhaniyi ikufotokoza zomwe anthu amakhala m'malo a Blue Zones, kuphatikiza chifukwa chomwe amakhala ndi moyo wautali.

Kodi Malo Amtambo Ndi Chiyani?

"Blue Zone" ndi mawu osagwirizana ndi sayansi omwe amaperekedwa kumadera omwe amakhala kunyumba kwa anthu ena akale kwambiri padziko lapansi.

Idagwiritsidwa ntchito koyamba ndi wolemba Dan Buettner, yemwe amaphunzira madera adziko lapansi momwe anthu amakhala ndi moyo wautali kwambiri.

Amatchedwa Blue Zones chifukwa pomwe Buettner ndi anzawo amafufuza maderawa, adazungulira mozungulira mapu.

Mubuku lake lotchedwa Madera Obiriwira, Buettner adalongosola Zigawo Zisanu Zodziwika Buluu:

• Icaria (Greece): Icaria ndi chilumba ku Greece komwe anthu amadya zakudya zaku Mediterranean zomwe zimakhala ndi mafuta ambiri, vinyo wofiira komanso ndiwo zamasamba.
• Ogliastra, Sardinia (Italy): Dera la Ogliastra ku Sardinia ndi kwawo kwa amuna okalamba kwambiri padziko lapansi. Amakhala kumapiri komwe amagwira ntchito m'mafamu ndikumwa vinyo wofiira wambiri.
• Okinawa (Japan): Okinawa ndi kwawo kwa azimayi achikulire kwambiri padziko lonse lapansi, omwe amadya zakudya zambiri zopangidwa ndi soya ndikuchita tai chi, mawonekedwe olimbitsa thupi osinkhasinkha.
• Chilumba cha Nicoya (Costa Rica): Zakudya za ku Nicoyan zimayambira nyemba ndi mikate ya chimanga. Anthu amderali nthawi zonse amachita ntchito zolimbitsa thupi mpaka kukalamba ndipo amakhala ndi cholinga chamoyo chotchedwa "plan de vida."
• A Seventh-day Adventist ku Loma Linda, California (USA): A Seventh-day Adventist ndi gulu lachipembedzo kwambiri. Ndiwo zamasamba okhwima ndipo amakhala m'malo ogwirizana.

Ngakhale awa ndi madera okha omwe akukambidwa m'buku la Buettner, pakhoza kukhala madera osadziwika padziko lapansi omwe amathanso kukhala Blue Zones.

Kafukufuku wambiri apeza kuti maderawa ali ndi mitengo yayikulu kwambiri ya osazolowera zaka zapakati pazaka zapakati pazaka zapakati pazaka zapakati pa 90 ndi 100, motsatana (,,).

Chosangalatsa ndichakuti, ma genetics mwina amangokhala 20-30% ya moyo wautali. Chifukwa chake, zochitika zachilengedwe, kuphatikizapo zakudya ndi moyo, zimathandiza kwambiri pakudziwitsa za moyo wanu (,,).

Pansipa pali zina mwazakudya ndi zina zomwe zimafala kwa anthu omwe amakhala ku Blue Zones.

Chidule: Blue Zones ndi madera apadziko lapansi momwe anthu amakhala ndi moyo wautali kwambiri. Kafukufuku apeza kuti chibadwa chimangokhala ndi gawo la 20-30% pakukhalitsa.

Anthu Omwe Amakhala Kumalo Amtambo Amadya Zakudya Zodzaza Ndi Zakudya Zapamwamba Zonse

Chinthu chimodzi chodziwika bwino ku Blue Zones ndikuti omwe amakhala kumeneko amadya zakudya zopangira 95%.

Ngakhale magulu ambiri sakhala odyetsa okhwima, amangodya nyama kasanu pamwezi (,).

Kafukufuku angapo, kuphatikiza m'modzi mwa anthu opitilira theka miliyoni, awonetsa kuti kupewa nyama kumachepetsa kwambiri chiopsezo chakufa ndi matenda amtima, khansa ndi zina zomwe zimayambitsa (,).

M'malo mwake, zakudya mu Blue Zones nthawi zambiri zimakhala zolemera zotsatirazi:

• Zamasamba: Ndi gwero lalikulu la ulusi komanso mavitamini ndi michere yambiri. Kudya zipatso ndi ndiwo zamasamba zopitilira kasanu patsiku kumatha kuchepetsa kwambiri chiwopsezo cha matenda amtima, khansa ndi imfa ().
• Nyemba: Nyemba zimaphatikizapo nyemba, nandolo, mphodza ndi nandolo, ndipo zonse zimakhala ndi fiber komanso zomanga thupi zambiri. Kafukufuku wochuluka wasonyeza kuti kudya nyemba kumakhudzana ndi kufa pang'ono (,,).
• Mbewu zonse: Mbewu zonse zimakhalanso ndi fiber. Kudya kwambiri mbewu zonse kumatha kuchepetsa kuthamanga kwa magazi ndipo kumalumikizidwa ndi khansa yocheperako yamatenda ndikufa kuchokera ku matenda amtima (,,).
• Mtedza: Mtedza ndi magwero abwino a mafuta, mapuloteni ndi polyunsaturated ndi mafuta a monounsaturated. Kuphatikizidwa ndi zakudya zopatsa thanzi, zimagwirizanitsidwa ndi kuchepa kwa imfa ndipo zitha kuthandizanso kuthana ndi matenda amadzimadzi (,,).

Pali zina mwazinthu zomwe zimafotokozera za Blue Zones.

Mwachitsanzo, nsomba nthawi zambiri zimadyedwa ku Icaria ndi Sardinia. Ndi gwero labwino la mafuta a omega-3, omwe ndi ofunikira paumoyo wam'mutu ndi ubongo ().

Kudya nsomba kumalumikizidwa ndi kuchepa kwa ubongo ukalamba ndikuchepetsa matenda amtima (,,).

Chidule: Anthu okhala ku Blue Zones nthawi zambiri amadya 95% yazakudya zopangidwa kuchokera ku mbewu zomwe zili ndi nyemba zambiri, mbewu zonse, ndiwo zamasamba ndi mtedza, zonse zomwe zingathandize kuchepetsa ngozi yakufa.

Amathamanga Ndikutsatira Lamulo la 80%

Zizolowezi zina zomwe zimafala ku Blue Zones ndizochepetsa kudya kwa kalori komanso kusala kudya.

Kuletsa Kalori

Kuletsa kalori kwakanthawi kochepa kungathandize kukhala ndi moyo wautali.

Kafukufuku wamkulu, wazaka 25 mwa anyani adapeza kuti kudya 30% ochepa ma calories kuposa momwe zimakhalira kumabweretsa moyo wautali kwambiri ().

Kudya zopatsa mphamvu zochepa kungathandizire kukhala ndi moyo wautali m'malo ena amtundu wa Blue.

Mwachitsanzo, kafukufuku ku Okinawans akuwonetsa kuti zaka za 1960 zisanafike, anali ndi vuto la kalori, kutanthauza kuti anali kudya zopatsa mphamvu zochepa kuposa zomwe amafunikira, zomwe zitha kukhala ndi moyo wawutali ().

Kuphatikiza apo, anthu aku Okinawans amakonda kutsatira lamulo la 80%, lomwe amati "hara hachi bu." Izi zikutanthauza kuti amasiya kudya akamva 80% yodzaza, m'malo modzadza 100%.

Izi zimawalepheretsa kudya zakudya zopatsa mphamvu, zomwe zingayambitse kunenepa ndi matenda osachiritsika.

Kafukufuku angapo adawonetsanso kuti kudya pang'onopang'ono kumatha kuchepetsa njala ndikuwonjezera kukhuta, poyerekeza ndi kudya mwachangu (,).

Izi zikhoza kukhala chifukwa mahomoni omwe amakupangitsani kuti mukhale okhuta amangofikira pamlingo wambiri wamagazi mphindi 20 mutadya ().

Chifukwa chake, pakudya pang'onopang'ono komanso mpaka mutakhutira ndi 80%, mutha kudya ma calories ochepa ndikumverera motalika.

Kusala kudya

Kuphatikiza pakuchepetsa kusala kudya kwa kalori yonse, kusala kwakanthawi kumaoneka ngati kopindulitsa paumoyo.

Mwachitsanzo, anthu aku Icarians nthawi zambiri ndi Akhristu achi Greek Orthodox, gulu lachipembedzo lomwe limakhala ndi nthawi yambiri yosala tchuthi chachipembedzo chaka chonse.

Kafukufuku wina adawonetsa kuti mkati mwa tchuthi chachipembedzo ichi, kusala kumadzetsa kuchepa kwa cholesterol m'magazi komanso kutsika kwa thupi (BMI) ().

Mitundu ina yambiri yakusala yawonetsedwanso kuti ichepetse kunenepa, kuthamanga kwa magazi, cholesterol ndi zina zambiri zomwe zimawopsa chifukwa cha matenda osatha mwa anthu (,,).

Izi zimaphatikizapo kusala kwakanthawi, komwe kumaphatikizapo kusala kudya kwa maola ena masana kapena masiku ena a sabata, komanso kusala kudya komwe kumafuna kusala kudya kwa masiku angapo motsatizana pamwezi.

Chidule: Kuletsa kwama caloriki ndi kusala kudya nthawi zambiri ndizofala ku Blue Zones. Zonsezi zitha kuchepetsa kwambiri zoopsa za matenda ena komanso kupititsa patsogolo moyo wathanzi.

Amamwa Mowa Mopitirira Muyeso

Chakudya china chomwe chimapezeka m'malo ambiri a Blue ndikumwa mowa pang'ono.

Pali maumboni osiyanasiyana osonyeza kuti kumwa mowa mopitirira muyeso kumachepetsa kufa.

Kafukufuku wambiri awonetsa kuti kumwa chakumwa chimodzi kapena ziwiri patsiku kumatha kuchepetsa imfa, makamaka matenda amtima ().

Komabe, kafukufuku waposachedwa kwambiri adati palibe zomwe zingachitike mukangoganiza zikhalidwe zina ().

Phindu lakumwa mowa pang'ono kumadalira mtundu wa mowa. Vinyo wofiira akhoza kukhala mtundu wabwino kwambiri wa mowa, popeza umakhala ndi ma antioxidants angapo ochokera ku mphesa.

Kugwiritsa ntchito magalasi amodzi kapena awiri a vinyo wofiira patsiku kumakhala kofala kwambiri ku Icarian ndi Sardinian Blue Zones.

M'malo mwake, vinyo wa Sardinian Cannonau, wopangidwa kuchokera ku mphesa za Grenache, awonetsedwa kuti ali ndi ma antioxidants okwera kwambiri, poyerekeza ndi vinyo wina ().

Antioxidants amathandizira kupewa kuwonongeka kwa DNA komwe kumatha kukalamba. Chifukwa chake, ma antioxidants amatha kukhala ofunikira kuti akhale ndi moyo wautali ().

Kafukufuku angapo wasonyeza kuti kumwa mowa wofiira pang'ono kumalumikizidwa ndi moyo wautali pang'ono ().

Komabe, monganso maphunziro ena omwa mowa, sizikudziwika ngati izi zikuchitika chifukwa omwa vinyo amakhalanso ndi moyo wabwino ().

Kafukufuku wina wasonyeza kuti anthu omwe amamwa kapu ya vinyo (150-ml) ya mamililita 150 tsiku lililonse kwa miyezi isanu ndi umodzi mpaka zaka ziwiri anali ndi kuthamanga kwambiri kwa magazi, kutsika kwa magazi, cholesterol "chabwino" komanso kugona bwino (,) .

Ndikofunikira kudziwa kuti maubwino awa amangowona pakumwa pang'ono mowa. Kafukufuku aliyensewa adawonetsanso kuti kumwa kwambiri kumawonjezera chiopsezo chaimfa ().

Chidule: Anthu okhala m'malo a Blue Zones amamwa kapu imodzi kapena ziwiri za vinyo wofiira patsiku, zomwe zingathandize kupewa matenda amtima komanso kuchepetsa ngozi yakufa.

Masewera Olimbitsa Thupi Amamangidwanso M'moyo Watsiku ndi Tsiku

Kupatula pa zakudya, masewera olimbitsa thupi ndichinthu china chofunikira kwambiri ukalamba ().

M'madera a Blue, anthu samachita masewera olimbitsa thupi mwadala popita kumalo ochitira masewera olimbitsa thupi. M'malo mwake, amamangidwa m'miyoyo yawo ya tsiku ndi tsiku kudzera kumunda, kuyenda, kuphika ndi ntchito zina za tsiku ndi tsiku.

Kafukufuku wa amuna ku Sardinian Blue Zone adapeza kuti moyo wawo wautali umalumikizidwa ndi kuweta ziweto, kukhala m'malo otsetsereka m'mapiri ndikuyenda maulendo ataliatali kukagwira ntchito ().

Ubwino wazinthu zachizolowezizi zawonetsedwa kale pakafukufuku wa amuna opitilira 13,000. Kuchuluka kwa mtunda womwe amayenda kapena nkhani za masitepe omwe adakwera tsiku lililonse zimaneneratu za kutalika kwa moyo wawo ().

Kafukufuku wina wasonyeza zabwino zolimbitsa thupi pochepetsa chiopsezo cha khansa, matenda amtima komanso kufa kwathunthu.

Malangizo apano ochokera ku Physical Activity Guidelines for American akuwonetsa kuchepa kwa 75 mwamphamvu kapena mphindi 150 zolimbitsa thupi pamlungu.

Kafukufuku wamkulu kuphatikiza anthu opitilira 600,000 adapeza kuti omwe akuchita zolimbitsa thupi omwe ali ndi chiopsezo chochepa chofa 20% kuposa omwe sanachite zolimbitsa thupi ().

Kuchita masewera olimbitsa thupi kwambiri kumatha kuchepetsa ngozi zakufa mpaka 39%.

Kafukufuku wina wamkulu adapeza kuti kuchita zolimba kumabweretsa chiopsezo chochepa chomwalira kuposa zochitika zochepa ().

Chidule: Kuchita masewera olimbitsa thupi komwe kumapangidwa m'moyo watsiku ndi tsiku, monga kuyenda ndi kukwera masitepe, kumatha kutalikitsa moyo.

Amagona Mokwanira

Kuphatikiza pa kuchita masewera olimbitsa thupi, kupumula mokwanira komanso kugona mokwanira usiku kumawonekeranso kukhala kofunikira kwambiri kuti munthu akhale ndi moyo wautali komanso wathanzi.

Anthu okhala m'malo a Blue Zones amagona mokwanira komanso nthawi zambiri amagona masana.

Kafukufuku wambiri apeza kuti kusapeza tulo tokwanira, kapena kugona mokwanira, kumatha kukulitsa chiopsezo chaimfa, kuphatikiza matenda amtima kapena sitiroko (,).

Kufufuza kwakukulu kwa maphunziro 35 kunapeza kuti maola asanu ndi awiri anali nthawi yokwanira yogona. Kugona pang'ono kapena zochulukirapo kuposa zomwe kumalumikizidwa ndi chiopsezo chowonjezeka chaimfa ().

M'madera a Blue, anthu samakonda kugona, kudzuka kapena kupita kuntchito nthawi yomwe yakhazikitsidwa. Amangogona monga momwe thupi lawo likuwauzira.

M'madera ena a Blue, monga Icaria ndi Sardinia, kugona nthawi yamasana kumakhalanso kofala.

Kafukufuku wochuluka wasonyeza kuti kupuma masana, komwe kumadziwika m'maiko ambiri aku Mediterranean ngati "siestas," sikungakhudze chiwopsezo cha matenda amtima ndi kufa ndipo kungachepetsenso ngozi ().

Komabe, kutalika kwa kugona kumawoneka kofunikira kwambiri. Kusadumpha mphindi 30 kapena kuchepera kumatha kukhala kopindulitsa, koma chilichonse chopitilira mphindi 30 chimakhala ndi chiopsezo chowonjezeka cha matenda amtima ndiimfa ().

Chidule: Anthu okhala m'malo a Blue Blue amagona mokwanira. Kugona maola asanu ndi awiri usiku ndi kugona pang'ono osapitirira mphindi 30 masana kumathandiza kuchepetsa ngozi ya matenda amtima ndi kufa.

Makhalidwe ndi Zizolowezi Zina Zogwirizana Ndi Moyo Wautali

Kupatula pazakudya, masewera olimbitsa thupi komanso kupumula, zina mwazikhalidwe komanso momwe anthu amakhalira ndizofala ku Blue Zones, ndipo zitha kuchititsa moyo wa anthu okhala kumeneko.

Izi zikuphatikiza:

• Kukhala wachipembedzo kapena wauzimu: Blue Zones nthawi zambiri ndimagulu achipembedzo. Kafukufuku wochuluka wasonyeza kuti kukhala wachipembedzo kumakhudzana ndi chiopsezo chochepa cha imfa. Izi zitha kukhala chifukwa chothandizidwa ndi anthu komanso kuchepa kwamankhwala ().
• Kukhala ndi cholinga pamoyo: Anthu okhala ku Blue Zones amakhala ndi cholinga chamoyo, chotchedwa "ikigai" ku Okinawa kapena "plan de vida" ku Nicoya. Izi zimalumikizidwa ndi kuchepa kwaimfa, mwina kudzera m'maganizo (,,).
• Okalamba ndi achichepere akukhala limodzi: M'madera ambiri a Blue, agogo nthawi zambiri amakhala ndi mabanja awo. Kafukufuku wasonyeza kuti agogo omwe amasamalira adzukulu awo ali ndi chiopsezo chochepa chomwalira (57).
• Malo ochezera ochezera: Malo anu ochezera, otchedwa "moai" ku Okinawa, atha kukhudza thanzi lanu. Mwachitsanzo, ngati anzanu ali onenepa kwambiri, muli ndi chiopsezo chachikulu chonenepa kwambiri, mwina kudzera pakulandila kunenepa ().

Chidule: Zinthu zina kupatula zakudya ndi masewera olimbitsa thupi zimathandiza kuti munthu akhale ndi moyo wautali. Chipembedzo, cholinga cha moyo, mabanja komanso malo ochezera a pa Intaneti nawonso amathanso kukhudza utali wa moyo wanu.

Mfundo Yofunika Kwambiri

Madera a Blue Zone ndi kwawo kwa achikulire kwambiri komanso athanzi padziko lapansi.

Ngakhale moyo wawo umasiyana pang'ono, nthawi zambiri amadya zakudya zopangidwa ndi mbewu, kuchita masewera olimbitsa thupi pafupipafupi, kumwa mowa pang'ono, kugona mokwanira ndikukhala ndi mauzimu abwino, mabanja komanso malo ochezera.

Zonse mwazinthu zamoyozi zawonetsedwa kuti zimalumikizidwa ndi moyo wautali.

Mwa kuwaphatikiza momwe mumakhalira, mwina ndizotheka kuti muwonjezere zaka zochepa m'moyo wanu.