Malangizo 3 ochokera ku Doc Yogwira Ntchito Yomwe Ikusintha Thanzi Lanu

Zamkati

• Limbikitsani Kulingalira Kwanu
• Khalani Mogwirizana ndi Thupi Lanu
• Yesani Chinyengo cha Nthawi Yakudya Izi
• Onaninso za

Dokotala wodziwika bwino a Frank Lipman amasakaniza miyambo ndi miyambo yatsopano kuthandiza odwala ake kukhala ndi thanzi labwino. Chifukwa chake, tidakhala pansi kuti tifunse mafunso & A ndi katswiri kuti tikambirane njira zosavuta zokhalira bwino ASAP mosasamala kanthu za cholinga chanu chaumoyo.

Apa, akugawana nafe njira zake zitatu zapamwamba zolimbikitsira moyo wanu.

Limbikitsani Kulingalira Kwanu

SHAPE: Kodi mumalangiza chiyani kwa munthu amene amachita masewera olimbitsa thupi ndi kudya bwino koma akufuna kumulimbikitsa?

Lipman: Yambitsani kusinkhasinkha.

SHAPE: Zoona?

Lipman: Inde, chifukwa ambirife timapanikizika. Kusinkhasinkha kumatiphunzitsa kumasula dongosolo lamanjenje. Zimachepetsa kuthamanga kwa magazi, zimathandizira kuyang'ana bwino, komanso zimatithandiza kuti tisamachite zinthu movutikira. (Zokhudzana: Kusinkhasinkha Kwa Maminiti 20 Koyambira Kwa Oyamba Kungasungunuke Kupsinjika Kwanu)

SHAPE: Kusinkhasinkha kumatha kukhala kowopsa, komabe. Ndipo imamvabe pang'ono woo-woo.

Lipman: Ndicho chifukwa chake ndikofunikira kuuza anthu kuti kusinkhasinkha sikukhala pa khushoni ndikuyimba. Ndizokhudza kukonza magwiridwe antchito amalingaliro. Monga momwe timagwirira ntchito matupi athu kuti tichite bwino, kusinkhasinkha kumapangitsa ubongo wathu kuwaphunzitsa kuti azikhala okhazikika komanso owongoka. Pezani zomwe zikukuthandizani: masewera olimbitsa thupi, kuchita zinthu mosamala, machitidwe a mantra, kapena yoga.

Khalani Mogwirizana ndi Thupi Lanu

SHAPE: Mwalemba zambiri zakukonzekera mthupi lanu lachilengedwe. Kodi mungafotokozere kuti ndi chiyani?

Lipman: Tonsefe timadziwa kuthamanga pamitima yathu komanso kupuma kwathu, koma ziwalo zathu zonse zimakhala ndi nthawi. Mukamagwira ntchito kwambiri ndi nyimbo zanu zachibadwa, mumamva bwino. Zili ngati kusambira ndi madzi m’malo molimbana nawo.

SHAPE: Kodi mungatsimikizire bwanji kuti mukulumikizana?

Lipman: Chofunika kwambiri ndi kugona ndi kudzuka nthawi yomweyo tsiku lililonse, kuphatikizapo Loweruka ndi Lamlungu. (Yokhudzana: Chifukwa Chake Tulo Ndi Nambala 1 Yofunika Kwambiri Kukhala Ndi Thupi Labwino)

SHAPE: Ndipo nchifukwa ninji kuli kofunika?

Lipman: Nyimbo yoyambirira ndiyo kugona ndi kudzuka-kuyisungitsa kumatanthauza kuti mudzakhala wolimba m'mawa komanso wopanda zingwe usiku. Anthu satenga tulo mozama mokwanira. Pali china chake chotchedwa glymphatic system, njira yoyeretsera nyumba muubongo wanu yomwe imagwira ntchito kokha mukamagona. Ngati simupumula bwino, mankhwala owopsa amayamba. Inu zomwe zingayambitse mitundu yonse yamavuto amitsempha, monga matenda a Alzheimer's. Kugona ndikofunikira.

Yesani Chinyengo cha Nthawi Yakudya Izi

SHAPE: Akamagona, ndi chinthu chiti chabwino chomwe mzimayi angachite kuti akhale ndi thanzi labwino ndikukhala mofanana ndi thupi lake?

Lipman: Yesetsani kudya chakudya cham'mawa koyambirira komanso kadzutsa pambuyo pake masiku awiri kapena atatu sabata. Zimathandizira kuwongolera insulin, metabolism, ndi kulemera. Matupi athu amayenera kuti azisangalala komanso kusala kudya. Ndi bwino kuwaphunzitsa kuti asamadye zokhwasula-khwasula nthawi zonse. (Kodi muyenera kuyesa Kusala Kosatha?)

SHAPE: Zosangalatsa. Ndiye kodi tiyenera kukhala kuti tasiyana ndi lingaliro lakudya zakudya zazing'ono zisanu ndi chimodzi patsiku?

Lipman: Inde. Sindikugwirizana ndi izi konse, ngakhale ndimakonda kunena. Tsopano ndikuyang'ana kwambiri kuyesa kuchoka maola 14 mpaka 16 pakati pa chakudya cham'mawa ndi kadzutsa kangapo pamlungu. Njira imeneyi imagwiradi ntchito kwa odwala anga. Ndimazichita ndekha, ndipo ndimawona kuti zimapangitsa kusiyana kwakukulu pamphamvu yanga komanso momwe ndikumverera.

Frank Lipman, MD, mpainiya wophatikiza komanso wogwira ntchito, ndiye woyambitsa komanso director of Eleven Eleven Wellness Center ku New York City komanso wolemba wogulitsa kwambiri.

Magazini ya Shape

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