Kukalamba Kwanthawi Yakale ndi Ukalamba Wazamoyo

Zamkati

• Kodi kukalamba ndi chiyani?
• Kodi ukalamba ndi chiyani?
• Momwe mungakalambire bwino
• Chitani masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi
• Pitirizani kulemera bwino
• Sungani mawonekedwe athanzi
• Idyani zakudya zambiri zokhala ndi index ya glycemic index yochepa
• Dziwani zakudya zopatsa thanzi zomwe mumadya
• Kutenga

Mukafunsidwa kuti muli ndi zaka zingati, mosakayikira mungayankhe potengera zaka zomwe mwadutsa kuchokera pamene mudabadwa. Uwo ukhoza kukhala m'badwo wanu wamndandanda.

Koma mwina dokotala wanu akuti muli ndi thanzi la mwana wazaka 21. Izi zitha kuonedwa ngati zaka zakubadwa kwako, ngakhale utabadwa zaka zingati.

Zaka zanu zidzakhala nambala yosavuta kudziwa, pomwe m'badwo wanu wabwinobwino umadalira zosintha zingapo zomwe zimatha kusintha mosalekeza.

Kusiyanitsa pakati pa ziwirizi kungakhale kodabwitsa komanso koyeneradi kukafufuzanso.

Kodi kukalamba ndi chiyani?

Zaka zanu ndi kuchuluka kwa nthawi yomwe yadutsa kuyambira kubadwa kwanu mpaka tsiku lomwe mwapatsidwa. Ndi msinkhu wanu potengera zaka, miyezi, masiku, ndi zina. Iyi ndiye njira yoyamba yomwe anthu amafotokozera zaka zawo.

Ndichinthu chofunikira kwambiri pachiwopsezo cha matenda osachiritsika, kufa, komanso kufooka kulikonse pantchito zamthupi, monga kumva ndi kukumbukira.

Kodi ukalamba ndi chiyani?

Lingaliro lofunikira pakukalamba kwachilengedwe ndikuti ukalamba umachitika mukamachulukitsa kuwonongeka kwama cell ndi ziwalo zosiyanasiyana m'thupi.

Amadziwikanso kuti zaka zakubadwa kapena magwiridwe antchito, zaka zachilengedwe zimasiyana ndi zaka chifukwa zimangoganizira zinthu zingapo kupatula tsiku lomwe mudabadwa.

Chiwerengero chenicheni chimafikira pazinthu zosiyanasiyana zakukula kwachilengedwe komanso kwakuthupi. Zina mwa izi ndi izi:

• zaka
• majini (mwachitsanzo, chitetezo chamthupi chanu chimayamba bwanji)
• moyo
• zakudya
• matenda ndi zina

Pogwiritsa ntchito malangizowa komanso mitundu ina ya masamu, akatswiri azachipatala amatha kudziwa kuti thupi lanu limachita zaka zingati.

Ngakhale kuti nthawi ndi nthawi, simungakhale ndi zaka zofananira ndi zaka zanu.

Mwachitsanzo, ngati ndinu wamwamuna wazaka 28 yemwe samachita masewera olimbitsa thupi, amangodya zakudya zamafuta ambiri, ndipo wasuta mapaketi asanu a ndudu patsiku pazaka 10 zapitazi, mwina mukadakhala ndi zaka zachilengedwe zopitilira zaka 28.

Momwe mungakalambire bwino

Mutha kutenga masitepe angapo kuti musinthe zaka zanu zachilengedwe. Kuyambira zaka zilizonse, kuphatikiza 70+, zitha kuthandiza. Nazi zina mwa njira zomwe mungakhalire ndi thanzi labwino:

Chitani masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi

Aliyense, makamaka omwe ali ndi kuthamanga kwa magazi, matenda ashuga, matenda amtima, kapena nyamakazi, atha kupindula pochita masewera olimbitsa thupi pafupipafupi.

Kwa achikulire achikulire, kuchita masewera olimbitsa thupi kumathandizira kuchuluka kwa magazi omwe mtima umatha kupopera ndi kugunda kulikonse (voliyumu yama stroke) ndikuchepetsa kugunda kwa mtima.

Kuchita masewera olimbitsa thupi kumathandiza achikulire kukhala ndi ntchito yabwino ya mtima ndi mapapo, yomwe imatha kuwonjezera kupirira komanso kuchepetsa kutopa.

Mitundu ya masewera olimbitsa thupi omwe mungayesere ndi awa:

• Kuchita masewera olimbitsa thupi kumachepetsa chiopsezo chogwa, chomwe chimayambitsa kuvulala kwa okalamba.
• Mphamvu zolimbitsa thupi zimathandizira kumanga minofu, yomwe imachepetsa chiopsezo cha kufooka kwa mafupa mtsogolo m'moyo.
• Kuchita masewera olimbitsa thupi kumathandiza kupuma kwanu ndi mtima wanu kukwera, zomwe nthawi zonse zimawonjezera thanzi lamapapu ndi mtima ndi kulimba mtima, komanso kupindulitsa magazi anu. Zitsanzo za machitidwe opirira ndikusambira, kuyenda, ndi kupalasa njinga.
• Kutambasula kumapangitsa thupi lanu kukhala lotayirira, lomwe limakupatsani mwayi wopitiliza kuchita ntchito za tsiku ndi tsiku ndi zowawa zochepa.

Pitirizani kulemera bwino

Anthu onenepa kwambiri amakhala pachiwopsezo chachikulu chotenga magazi, matenda amtima, matenda ashuga, mitundu ina ya khansa, ndi zina zambiri.

Komabe, kuchepa thupi sikutanthauza kuti mumakhala wathanzi. Zitha kukhala chifukwa chakuchulukirachulukira kapena vuto lina.

Sungani mawonekedwe athanzi

Kuphatikiza pa kulemera, momwe thupi lanu limagawira mafuta ndikofunikira kwambiri kuti ukalamba ukhale wathanzi. Izi nthawi zambiri zimatsimikiziridwa ndi kuchuluka kwanu m'chiuno mpaka m'chiuno komanso kuzungulira m'chiuno.

• Matupi owoneka ngati peyala. Mafuta amasonkhana m'mbali mwake, monga chiuno ndi ntchafu. Ichi ndiye chisonyezo chakugawana kwamafuta athanzi.
• Matupi opangidwa ndi Apple. Mafuta amasunthira kuchokera kumphepete kwakunja kupita kumimba ndi m'chiuno, zomwe zimatha kuwonjezera mwayi wamatenda amtima ndi khansa ya m'mawere.

Idyani zakudya zambiri zokhala ndi index ya glycemic index yochepa

Zakudya zamtunduwu zimathandiza kuti mafupa, minofu, ndi ziwalo zanu zikhale zolimba kwakanthawi.

Zitsanzo za zakudyazi ndi monga zipatso, ndiwo zamasamba, nyemba, mkaka wopanda mafuta ambiri, ndi buledi wopanga ulusi wambiri. Yesani kuwonjezera izi pazakudya zanu.

Kuphatikiza apo, muchepetse kuchuluka kwa chakudya chofulumira, buledi woyera, ndi soda zomwe mumadya, chifukwa izi zimatha kuyambitsa shuga wopanda magazi.

Dziwani zakudya zopatsa thanzi zomwe mumadya

Ngakhale maphunziro owonjezera akuyenera kuchitidwa pazinthu zodziwitsa zaka zakubadwa, zawonetsa kuti pali kulumikizana kowoneka bwino pakati pa zakudya ndi zaka zanu zachilengedwe.

Kudziwa bwino zomwe zimadyedwa bwino ndikufufuza malembedwe azakudya mukamagula chakudya kungathandize kuti mukhale ndi zaka zambiri.

Kutenga

M'badwo wanu wamakono udzawonjezeka pamlingo wokhazikika zaka zikamapita. Komabe, pali zomwe mungachite kuti musinthe zaka zanu zachilengedwe. Ndi kusintha kwamakhalidwe oyenera, mutha kukhala ndi zaka zazing'ono kwambiri kuposa zaka zanu.