Kukhala Wosangalala Kumakupangitsani Kukhala Wathanzi

Zamkati

• Limbikitsani Moyo Wathanzi
• Ikuwoneka kuti Ilimbikitse Chitetezo cha Mthupi
• Amathandizira Kulimbana ndi Kupanikizika
• Mungateteze Mtima Wanu
• Mulole Kutalikitsa Moyo Wanu
• Zitha Kuchepetsa Kuchepetsa Mavuto
• Njira Zina Zosangalalira Zingakupangitseni Kukhala Wathanzi
• Njira Zowonjezera Chimwemwe Chanu
• Mfundo Yofunika Kwambiri

"Chimwemwe ndiye tanthauzo ndi cholinga cha moyo, cholinga chathunthu komanso kutha kwa kukhalapo kwaumunthu."

Wafilosofi wakale wachi Greek Aristotle ananena mawu awa zaka zoposa 2,000 zapitazo, ndipo akadali zoona mpaka pano.

Chimwemwe ndi mawu otakata omwe amafotokoza zomwe zimachitika mukakhala ndi malingaliro abwino, monga chisangalalo, kukhutira komanso kukhutira.

Kafukufuku omwe akuwonekera posachedwa akusonyeza kuti kukhala wosangalala sikungokupangitsani kukhala bwino - kumabweretsa zabwino zambiri zathanzi.

Nkhaniyi ikufotokoza momwe kusangalala kungakupangitseni kukhala wathanzi.

Limbikitsani Moyo Wathanzi

Kukhala wachimwemwe kumalimbikitsa zizolowezi zosiyanasiyana zomwe zimakhala zofunika pamoyo wathu wonse. Anthu osangalala amakonda kudya zakudya zabwino, ndipo amadya zipatso, ndiwo zamasamba ndi mbewu zonse (,).

Kafukufuku wopitilira achikulire oposa 7,000 adapeza kuti omwe ali ndi thanzi labwino ali ndi mwayi wambiri wa 47% wodya zipatso ndi ndiwo zamasamba kuposa anzawo omwe siabwino ().

Zakudya zokhala ndi zipatso ndi ndiwo zamasamba nthawi zonse zimalumikizidwa ndi maubwino osiyanasiyana azaumoyo, kuphatikiza ziwopsezo zochepa za matenda ashuga, sitiroko ndi matenda amtima (, 5,).

Pakafukufuku womwewo wa akulu 7,000, ofufuza adapeza kuti anthu omwe ali ndi thanzi labwino anali ndi 33% mwayi wambiri wolimbitsa thupi, wokhala ndi maola 10 kapena kupitilira apo sabata iliyonse ().

Kuchita masewera olimbitsa thupi pafupipafupi kumathandiza kuti mafupa akhale olimba, kuwonjezera mphamvu, kuchepetsa mafuta m'thupi komanso kuthamanga kwa magazi (,,).

Kuphatikiza apo, kukhala wosangalala kumathandizanso kugona ndi zizolowezi zina, zomwe ndizofunikira pakuwunika, kuchita bwino, kuchita masewera olimbitsa thupi ndikukhala ndi thanzi labwino (,,).

Kafukufuku wina wamkulu wopitilira 700 adapeza kuti mavuto akugona, kuphatikiza kugona tulo komanso kuvutika kugona, anali okwera 47% mwa iwo omwe adanenanso zaumoyo wabwino ().

Izi zati, kuwunika kwa 2016 kwamaphunziro 44 kunatsimikizira kuti, ngakhale zikuwoneka kuti pali kulumikizana pakati pa kukhala ndi moyo wabwino ndi zotsatira zakugona, kufufuza kwina kuchokera ku kafukufuku wopangidwa bwino ndikofunikira kutsimikizira kuyanjana (14).

Chidule: Kukhala wosangalala kumathandizira kukhala ndi moyo wathanzi. Kafukufuku akuwonetsa kuti anthu achimwemwe amatha kudya zakudya zopatsa thanzi ndikuchita masewera olimbitsa thupi.

Ikuwoneka kuti Ilimbikitse Chitetezo cha Mthupi

Chitetezo chamthupi chofunikira ndichofunikira paumoyo wathunthu. Kafukufuku wasonyeza kuti kukhala wosangalala kumatha kuthandizira chitetezo chamthupi ().

Izi zitha kuthandiza kuti muchepetse chiopsezo chotenga chimfine ndi matenda pachifuwa ().

Kafukufuku wina mwa anthu opitilira 300 athanzi adayang'ana pachiwopsezo chotenga chimfine anthu atapatsidwa kachilombo koyambitsa matendawa kudzera m'madontho amphuno.

Anthu osasangalala kwambiri anali ndi mwayi wopitilira chimfine pafupifupi katatu poyerekeza ndi anzawo achimwemwe ().

Pakafukufuku wina, ofufuza adapatsa ana asukulu yaku univesite 81 katemera woteteza ku hepatitis B, kachilombo kamene kamayambitsa chiwindi. Ophunzira osangalala anali ndi mwayi wowirikiza kawiri kawiri kuti akhale ndi chitetezo chamthupi, chizindikiro cha chitetezo chamthupi ().

Zotsatira za chisangalalo m'thupi lathu sizimamveka bwino.

Zitha kukhala chifukwa chakukhala ndi chisangalalo pazochitika za axothothic-pituitary-adrenal (HPA) axis, yomwe imayang'anira chitetezo chanu chamthupi, mahomoni, chimbudzi komanso kupsinjika (,).

Komanso, anthu achimwemwe nthawi zambiri amatenga nawo mbali pamakhalidwe olimbikitsa thanzi omwe amateteza chitetezo chamthupi. Izi zimaphatikizapo kudya bwino komanso kuchita masewera olimbitsa thupi ().

Chidule: Kukhala wachimwemwe kungathandize kuteteza chitetezo cha m'thupi mwanu, chomwe chingakuthandizeni kulimbana ndi matenda a chimfine ndi chifuwa.

Amathandizira Kulimbana ndi Kupanikizika

Kukhala wosangalala kumathandizira kuchepetsa nkhawa (20,).

Nthawi zambiri, kupsinjika kopitilira muyeso kumawonjezera kuchuluka kwa cortisol, mahomoni omwe amathandizira pazovuta zambiri zakupsinjika, kuphatikiza kugona tulo, kunenepa, mtundu wa 2 shuga ndi kuthamanga kwa magazi.

Kafukufuku angapo akuwonetsa kuti milingo ya cortisol imakhala yocheperako anthu akamakhala achimwemwe (,,).

M'malo mwake, kafukufuku m'modzi mwa akulu opitilira 200 adapatsa ophunzira nawo zochitika zingapo zopanikizika, ndipo adapeza kuti magawo a cortisol mwa anthu omwe anali osangalala kwambiri anali otsika ndi 32% kuposa omwe sanakondwere nawo ().

Izi zimawoneka ngati zikupitilira pakapita nthawi. Ofufuzawo atatsata gulu lomwelo la akulu zaka zitatu pambuyo pake, panali kusiyana kwa 20% pamiyeso ya cortisol pakati pa anthu osangalala komanso osasangalala kwambiri ().

Chidule: Kupsinjika kumawonjezera kuchuluka kwa mahomoni a cortisol, omwe amatha kupangitsa kunenepa, kusokoneza tulo komanso kuthamanga kwa magazi. Anthu achimwemwe amakonda kupanga cortisol yotsika potengera zovuta.

Mungateteze Mtima Wanu

Chimwemwe chingateteze mtima pochepetsa kuthamanga kwa magazi, komwe kumayambitsa matenda amtima (,).

Kafukufuku wa anthu opitilira 6,500 azaka zopitilira 65 adapeza kuti kukhala ndi moyo wathanzi kumalumikizidwa ndi chiopsezo chotsika kwambiri cha kuthamanga kwa magazi (9%).

Chimwemwe chingathenso kuchepetsa chiopsezo cha matenda amtima, omwe amafa kwambiri padziko lonse lapansi).

Kafukufuku wambiri wasonyeza kuti kukhala wosangalala kumalumikizidwa ndi chiopsezo chotsika cha 13-26% cha matenda amtima (,,).

Munthu wina wamkulu wa zaka 1,500 anapeza kuti chimwemwe chimathandiza kuteteza matenda a mtima.

Chimwemwe chimalumikizidwa ndi chiopsezo chotsika cha 22% pazaka zophunzira za 10, ngakhale zinthu zowopsa ziwerengedwa, monga zaka, kuchuluka kwama cholesterol ndi kuthamanga kwa magazi ().

Zikuwoneka kuti chisangalalo chimathandizanso kuteteza anthu omwe ali ndi matenda amtima kale. Kuwunikiridwa mwadongosolo kwamaphunziro a 30 kunapeza kuti kukhala ndi thanzi labwino mwa achikulire omwe ali ndi matenda amtima akhazikika kumachepetsa chiopsezo chakufa ndi 11% ().

Ndikofunikira kudziwa kuti zina mwazotsatirazi mwina zidachitika chifukwa cha kuchuluka kwamakhalidwe athanzi pamtima monga kuchita masewera olimbitsa thupi, kupewa kusuta komanso kudya koyenera (,,,).

Izi zati, si maphunziro onse omwe adapeza mayanjano pakati pa chisangalalo ndi matenda amtima ().

M'malo mwake, kafukufuku waposachedwa yemwe adayang'ana pafupifupi anthu 1,500 pazaka 12 sanapeze mgwirizano pakati pa thanzi labwino ndi chiwopsezo cha matenda amtima ().

Kafukufuku wina wapamwamba kwambiri, wokonzedwa bwino amafunika m'dera lino.

Chidule: Kukhala wosangalala kumathandiza kuchepetsa kuthamanga kwa magazi, komwe kumachepetsa chiopsezo cha matenda amtima. Komabe, kufufuza kwina kumafunikira.

Mulole Kutalikitsa Moyo Wanu

Kusangalala kungakuthandizeni kukhala ndi moyo wautali (, 39).

Kafukufuku wanthawi yayitali wofalitsidwa mu 2015 adawona momwe chisangalalo chimakhudzira kuchuluka kwa anthu 32,000 ().

Chiwopsezo chaimfa pazaka zophunzira za 30 chinali 14% yokwera mwa anthu osasangalala poyerekeza ndi anzawo achimwemwe.

Kuwunikiridwa kwakukulu kwamaphunziro a 70 kumayang'ana kuyanjana pakati pa kukhala ndi moyo wathanzi komanso kukhala ndi moyo wautali mwa anthu athanzi komanso omwe ali ndi thanzi labwino, monga matenda amtima kapena impso ().

Kukhala ndi thanzi labwino kunapezeka kuti kumathandizira kupulumuka, kumachepetsa chiopsezo chakufa ndi 18% mwa anthu athanzi komanso 2% mwa iwo omwe ali ndi matenda omwe analipo kale.

Momwe chisangalalo chingayambitsire kukhala ndi chiyembekezo chokulirapo cha moyo sichikumveka bwino.

Zitha kufotokozedwanso ndikuwonjezera pamakhalidwe abwino omwe amapangitsa kuti munthu akhale ndi moyo, monga kusasuta, kuchita masewera olimbitsa thupi, kutsatira mankhwala, komanso kugona mokwanira (,).

Chidule: Anthu achimwemwe amakhala ndi moyo wautali. Izi zikhoza kukhala chifukwa chakuti amachita zinthu zolimbikitsa thanzi, monga kuchita masewera olimbitsa thupi.

Zitha Kuchepetsa Kuchepetsa Mavuto

Matenda a nyamakazi ndichizoloŵezi chomwe chimaphatikizapo kutupa ndi kuchepa kwa mafupa. Zimayambitsa kulumikizana kowawa komanso kolimba, ndipo nthawi zambiri kumakulirakulira ndi ukalamba.

Kafukufuku wambiri apeza kuti kukhala ndi thanzi labwino kumachepetsa kupweteka komanso kuuma komwe kumakhudzana ndi vutoli (,,).

Kukhala wosangalala kumathandizanso kuti anthu azikhala ndi matenda a nyamakazi.

Kafukufuku wina mwa anthu opitilira 1,000 omwe ali ndi nyamakazi yowawa ya bondo adapeza kuti anthu achimwemwe amayenda masitepe 711 tsiku lililonse - 8.5% kuposa anzawo osasangalala ().

Chimwemwe chingathandizenso kuchepetsa ululu mumikhalidwe ina. Kafukufuku wokhudza anthu pafupifupi 1,000 akuchira sitiroko adapeza kuti anthu omwe anali osangalala kwambiri anali ndi ziwerengero zochepa zopweteka m'munsi mwa 13% atatha miyezi itatu kuchokera kuchipatala ().

Ofufuzawo akuti anthu achimwemwe amatha kukhala ndi ziwopsezo zochepa chifukwa malingaliro awo amathandizira kukulitsa malingaliro awo, kulimbikitsa malingaliro ndi malingaliro atsopano.

Amakhulupirira kuti izi zitha kuthandiza anthu kupanga njira zothanirana ndi mavuto omwe amachepetsa malingaliro awo akumva kupweteka ().

Chidule: Kukhala wachimwemwe kumachepetsa malingaliro a zowawa. Zikuwoneka ngati zothandiza makamaka pamavuto osatha monga nyamakazi.

Njira Zina Zosangalalira Zingakupangitseni Kukhala Wathanzi

Kafukufuku wocheperako adalumikiza chisangalalo ndi maubwino ena azaumoyo.

Ngakhale izi zoyambilira zikulonjeza, zikuyenera kuthandizidwa ndi kafukufuku wina kuti atsimikizire mabungwewo.

• Zitha kuchepetsa kufooka: Kufooka ndi vuto lomwe limadziwika ndi kusowa kwa mphamvu komanso kusamala. Kafukufuku wa achikulire okalamba 1,500 adapeza kuti anthu omwe anali osangalala kwambiri anali ndi chiopsezo chochepa chochepa cha 3% pazaka zophunzira za 7 ().
• Titha kuteteza ku stroke: Sitiroko imachitika pakakhala kusokonezeka kwa magazi kupita kuubongo. Kafukufuku wa okalamba adapeza kuti kukhala ndi thanzi labwino kumachepetsa chiopsezo cha sitiroko ndi 26% ().

Chidule: Kukhala wachimwemwe kungakhale ndi maubwino ena ena, kuphatikiza kuchepetsa kufooka ndi sitiroko. Komabe, kufufuza kwina kumafunikira kuti zitsimikizire izi.

Njira Zowonjezera Chimwemwe Chanu

Kukhala wosangalala sikungokupangitsani kukhala bwino - ndizopindulitsanso kwambiri thanzi lanu.

Nazi njira zisanu ndi imodzi zotsimikiziridwa mwasayansi zosangalalira.

• Onetsani kuyamikira: Mutha kukulitsa chisangalalo chanu poyang'ana pazinthu zomwe mumayamikira. Njira imodzi yochitira kuyamika ndikulemba zinthu zitatu zomwe mumathokoza kumapeto kwa tsiku lililonse ().
• Khalani achangu: Kuchita masewera olimbitsa thupi, omwe amadziwikanso kuti cardio, ndiye njira yothandiza kwambiri yolimbitsa thupi kuti mukhale osangalala. Kuyenda kapena kusewera tenisi sikungokhala kwathanzi lanu, kumathandizanso kukulitsa mtima wanu ().
• Pezani mpumulo wabwino usiku: Kulephera kugona kungasokoneze chisangalalo chanu. Ngati mukuvutika ndi kugona kapena kugona, onani malangizo awa kuti mugone bwino usiku ().
• Khalani ndi nthawi panja: Pitani panja kukayenda paki, kapena ikani manja anu m'munda. Zimatengera mphindi zochepa zokha zolimbitsa thupi zakunja kuti musinthe bwino momwe mumamvera ().
• Sinkhasinkha: Kusinkhasinkha pafupipafupi kumatha kukulitsa chisangalalo komanso kumapereka maubwino ena ambiri, kuphatikiza kuchepetsa kupsinjika ndi kukonza kugona (54).
• Idyani chakudya chopatsa thanzi: Kafukufuku akuwonetsa kuti mukamadya zipatso ndi ndiwo zamasamba, mudzakhala achimwemwe kwambiri. Kuphatikiza apo, kudya zipatso ndi ndiwo zamasamba zambiri kumathandizanso kuti mukhale ndi thanzi labwino nthawi yayitali (55,,).

Chidule: Pali njira zingapo zokulitsira chisangalalo chanu. Kuchita chidwi, kuthokoza ndikudya zipatso ndi ndiwo zamasamba ndi njira zabwino kwambiri zokuthandizani kuti musangalale.

Mfundo Yofunika Kwambiri

Umboni wasayansi ukusonyeza kuti kukhala wosangalala kungakhale ndi mapindu akulu athanzi lanu.

Poyamba, kukhala osangalala kumalimbikitsa kukhala ndi moyo wathanzi. Zitha kuthandizanso kuthana ndi kupsinjika, kulimbikitsa chitetezo cha mthupi, kuteteza mtima wanu komanso kuchepetsa ululu.

Kuphatikiza apo, zitha ngakhale kukulitsa chiyembekezo cha moyo wanu.

Ngakhale kufufuza kwina kumafunikira kuti mumvetsetse momwe zotsatirazi zimagwirira ntchito, palibe chifukwa chomwe simungayambitsire chisangalalo chanu pano.

Kuyang'ana pazinthu zomwe zimakupangitsani kukhala achimwemwe sikungokulitsa moyo wanu - zitha kuthandizanso kukulitsa.