Okuqukethwe
Sekuyiminyaka engaphezu kweyishumi, uDan Buettner, isihambi nombhali weThe Rules of Longevity, engibhale ngayo, ubesebenza nethimba lochwepheshe ukutadisha izindawo ezihlaza okwesibhakabhaka zomhlaba - izifunda lapho abantu besethubeni lokuhlala khona kuze kube yiminyaka eyi-100 noma ngaphezulu. Lezi zifunda zifaka isiqhingi saseGrisi i-Ikaria, izinkangala zaseSardinia, iNicoya Peninsula eseCosta Rica, isiqhingi sase-Okinawa eJapan nedolobha laseCalifornia iLoma Linda.
Kepha kumayelana nokuhlala kwenye indawo kude kakhulu. Izakhamizi zedolobha elikhulu lesimanje sezimatasa nezinye izindaba zokulungiselela. Ukukhumbula ukuthi inhlabathi ngaphandle kokhula kuphela ezonikeza isivuno, okokuqala nje bazama ukuqeda imikhuba emibi yokudla.
10 imikhuba emibi yokudla emibi kakhulu
- Kudla ushukela omningi
- Kudla usawoti omningi
- Ukucindezelwa okubamba ngama-carbohydrate asheshayo
- Ukufaka inyama nenhlanzi ngokudla okusemathinini
- Ukuhlukunyezwa okusanhlamvu kwasekuseni
- Ukudla inani elikhulu lemikhiqizo yenyama egayiwe
- Ukukhathazeka ngokweqile ngokudla
- Ukuba khona ekudleni kwamasoso athengiwe
- Ukushisekela iziphuzo ezidakayo
- Ukuhlukunyezwa kwezakhi zokwenziwa kwamavithamini nezithako zokudla
Ochwepheshe bathole ukuthi umuntu wesimanjemanje udla cishe amathisipuni ayi-17 kashukela nsuku zonke (namathisipuni ayisithupha abesifazane kanye namathisipuni ayi-6 abesilisa kubhekwa njengokujwayelekile emazweni amaningi).
Manje cishe yonke imikhiqizo ethala eshalofini lesitolo iqukethe ushukela (nganoma iyiphi indlela). Lokhu kuyiqiniso ikakhulukazi eziphuzweni: isoda enoshukela, okuthiwa “ulamula”, amajusi avela emaphaketheni.
Ngaphandle kasawoti, umzimba womuntu awukwazi ukwenza izinqubo ezidingekayo zomzimba. Kepha usawoti omningi (ongaphezu kethisipuni elilodwa ngosuku) ungaba yingozi.
Embonini yanamuhla, isimo sikasawoti siyefana neshukela. Itholakala ngokwanele (noma ngokweqile) ngamanani cishe kunoma imuphi umkhiqizo othengiwe. Uma sibheka iqiniso lokuthi umuntu uthola ingxenye enkulu kasawoti emifino nasezithelweni azidla nsuku zonke, futhi afaka usawoti esikhwameni samachipsi kulokhu, kuyacaca ukuthi kungani isilinganiso setispuni esingu-1 singadlulwa ngo-2 noma izikhathi ezi-3.
Kuyaziwa ukuthi ukudla usawoti ngokweqile kungaholela ekusebenzeni okungalungile kwesistimu yenhliziyo, izinso, imithambo yegazi, kanye nomgudu wamathumbu.
Ezimweni ezingu-99%, umuntu ohlala ngokoqobo emsebenzini ngesikhathi somnqamulajuqu akalumi ngengxenye ye-broccoli - ubamba ukungezwani ngokuthile okumnandi noma "okuyingozi" (ibha kashokoledi, ucezu lwe-pizza noma i-marshmallow e-banal, okufihlwe etafuleni ukuze kube "indlela yokugcina" ngaso sonke isikhathi isisebenzi sasehhovisi sesibili).
Ama-carbohydrate anjalo abangela ukweqa okubukhali kushukela wegazi, kusebenze ama-receptors ebuchosheni abangela ukuncika koshukela. Futhi, ukudla okufana ne-pizza noma izinja ezishisayo, okudliwa ngokushesha, kuguqulwa kube ngamafutha emzimbeni cishe ngejubane lombani.
Yebo, i-tuna ekheniwe iyashesha, kodwa ayinempilo. Iphuzu ukuthi kungakanani okuqukethwe okuqukethwe esitsheni uqobo, nokuthi kungakanani okukuso uqobo. I-Bisphenol-A (BPA) iyinhlanganisela yamakhemikhali ekhona olwelweni lwangaphakathi lwamathini (ngaphandle kwalawo maphakheji lapho kunophawu oluhambisanayo kulebula). Njengoba wazi, le estrogen yokwenziwa ingabangela ukubonakala nokuthuthukiswa kwezifo ezihlukahlukene - kusukela kushukela kuya ezinkingeni zokukhulelwa.
Vele, ukudliwa ngezikhathi ezithile, noma isinkwa, ngeke kulethe ingozi empilweni. Kepha ngokungafani nokukhangisa, ngeke kusondeze umuntu kusithombe esifiselekayo imikhuba yakhe yokudla okunempilo okungeyona inkulumo engenalutho.
Okokuqala, imikhiqizo enjalo esikalini sezimboni icutshungulwa kakhulu, ngenxa yalokho ilahlekelwa ngokuphelele okungenani ezinye izakhiwo eziwusizo. Okwesibili, okusanhlamvu kwasekuseni kuvame ukufaka ushukela, amajikijolo angama-candied nezinye izithako ezingadingekile ezibeka ukuphela kwamafutha ephusheni lakho lokhalo oluncane.
Muva nje, i-WHO ifake imikhiqizo yenyama egayiwe (i-jerky, ebhemayo, ekheniwe) esigabeni se-carcinogenic. Ochwepheshe bafanisa umonakalo ovela ekudleni izibiliboco ezinjalo nokubhema notshwala.
Akukona okuphathelene nokudla ngakunye (ngemuva kochungechunge lokuhlaziywa okufanele) okukhethwe ngungoti. Futhi mayelana nokudla okusho ukuswela emhlabeni, umuntu "azimisela khona" kuye ukufeza izinhloso ezithile zokukhohlisa.
Ochwepheshe baqinisekisa ukuthi amasistimu okuzikhethela okunomsoco nokuba khona njalo komzimba ngendlela yokuncisha (ngokwesibonelo, ukwenqatshwa ngokuphelele kwama-carbohydrate nokuncika kuma-protein) ngeke kuholele kunoma yini enhle. Esimweni esihle kakhulu, uzofinyelela amanani wesisindo oyifunayo, kepha ngeke ukwazi ukuwabamba isikhathi eside, futhi ngeke nje ubuyise amakhilogremu alahlekile, kepha futhi uzuze amanye. Futhi okubi kakhulu, kuzolimaza impilo yakho futhi kube nezinkinga ngezinso, inhliziyo, isikhumba, izinwele nezinzipho.
Qaphela ukuthi amakhefi okudla okusheshayo awavami ukunikela ngocezu lwenkomo enhle eyenziwe ngamabhele, isiteki sosalmon omuhle, noma isaladi nje yamakhukhamba, utamatisi nesilimo esidliwayo esinamagatsha anamanzi. Imenyu izofaka nakanjani isengezo ngendlela yesoso noma ukugqoka. Yiqiniso, ezimweni eziningi, le "bhonasi" ngeke yenziwe ekhaya.
Ngosizo lwamasoso, abakhiqizi "bamaski" hhayi imikhiqizo ephezulu kakhulu. Noma bamane baphishekele umgomo wokusebenzisa lawa soso nezingubo zokugqoka ukuze benelise umthengi ukudla futhi amenze athenge okunye ukudla, ngokwesibonelo, ama-french.
Iqiniso ngukuthi i-ketchup ejwayelekile iqukethe hhayi kuphela utamatisi, amanzi, usawoti kanye nopelepele, futhi ukugqoka isaladi likaKesari kunamahlu wezithako zemigqa engu-8-9. Lapho uzothola ushukela (ngobuningi obukhulu), i-sodium benzoate, i-propylene glycol alginate, ne-ethylenediaminetetraacetic acid (EDTA). Vumelana, akukho okuncane okuwusizo lapha, kepha la masoso asebenza njengesidakamizwa, asiphoqa ukuthi sihlale sishiya isikhala esiqandisini sabo.
Yini engaba yinhle kunezingilazi ezimbalwa zewayini noma okuthile okuqinile ngoLwesihlanu ebusuku, ngoba utshwala bukhulu kukusiza ukuba uphumule. Kodwa ochwepheshe abavumelani nalokhu.
Okokuqala, abakwa-narcologists baqinisekisa ukuthi awukho umthamo wotshwala ongathathwa ngokuthi uphephile empilweni. Umthetho wansuku zonke "okuncane okubomvu ebusuku akulimazi" akuhlangene nemikhuba yokudla enempilo.
Okwesibili, izazi zokudla zibiza utshwala ngesinye sezimbangela ezinkulu zokukhuluphala. Iwayini, empeleni, liphezulu kakhulu kuma-calories (i-100 ml yewayini elomile iqukethe okungenani ama-70 kcal), futhi ibuye ivuse nesifiso sokudla, isisiphoqe ukuba si-ode i-dessert ngemuva kokudla ipuleti loshizi.
Izakhi zamavithamini zokwenziwa ngokwazo azethusi. Isengezo sokudla esezingeni eliphakeme esivela kumkhiqizi ohlonishwayo wemithi siyefana ngezici zaso nesendalo. Ngaphezu kwalokho, kunezimo lapho kungenakwenzeka ukubhekana nale nkinga ngaphandle kwama-vitamin complexes - ngokwesibonelo, lapho kungenakwenzeka ukugcwalisa ukuntuleka kwesakhi esithile ngezindlela zemvelo.
Iqiniso ngukuthi abantu banomoya ngezithako zokudla. Kubukeka sengathi uma ukupakisha kuthi "akusona isidakamizwa", khona-ke umkhiqizo ungazikhethela wena futhi udliwe cishe cishe okungenamkhawulo.
Konke akulula njengoba kubonakala. Okokuqala, noma isiphi isengezo sokudla kufanele sinikezwe udokotela kuphela ngemuva kokubonisana nokutadisha imiphumela yokuhlolwa. Izindebe eziqhekekile ezimweni eziningi ziyisiqalo nje seqhwa. Kungenzeka kungabi ukuntuleka kwe-vitamin E ye-banal, kepha, ngokwesibonelo, ukuthuthukisa i-anemia. Okwesibili, lapho uthenga izakhiwo ezinamavithamini eziningana, ungahle ungazi ukuthi izithako ezakha ukwakheka kwazo zihlanganiswa kanjani. Esimweni esihle kakhulu, umphumela kungenzeka ungabi, futhi esimweni esibi kakhulu, ungathola enye inkinga.
Ungasusa kanjani imikhuba emibi
Lapho bekusho ukuthi kusuka kokubi kuye ekudlaleni okuhle - impilo yonke, akunangqondo. Yize kunjalo, ukususa imikhuba emibi yokudla akulula njengokuyeka ugwayi noma utshwala ngoLwesihlanu. Ukuthanda utshwala, isoseji ebhemayo, amachips anosawoti, ama-milkshakes amnandi akuwona nje umkhuba ezingeni lasekhaya. Kuyizifiso zehomoni.
Umzimba womuntu uklanywe ngendlela yokuthi ngezikhathi zokucindezeleka, noma ukucindezeleka, uzodinga ukudla okungakhuphula amazinga e-dopamine. Ngokuqinisekile, i-hormone yenjabulo nokwaneliseka ku-zucchini entsha eyosiwe ngeke yanele, futhi isandla sakho sizofinyelela ibha yeshokoledi.
Futhi, ukudla okuqukethe ushukela omningi ngokweqile kwakha ukulutheka kukho. Akumangalisi, ngokusho kochwepheshe, ukuthembela kushukela kunamandla okuphindwe kaningi kunakwizidakamizwa ezinamandla.
Ukuyeka imikhuba emibi yokudla, udinga:
- Susa noma unciphise ukuphazamiseka kwamahomoni emzimbeni (cishe yonke into incike "ekuziphatheni" kwe-estrogen ne-progesterone emzimbeni wesifazane - kusuka esimweni se-banal kuya kokuthandwayo kokunambitha);
- Thatha ukulawula okuqinile ukusetshenziswa kwezidakamizwa ze-hormonal (ochwepheshe bathi ngisho nemithi yesimanje yokuvimbela inzalo yamahomoni ingadala ukwanda kwesifiso nokuwohloka kwekhwalithi yesikhumba);
- Nciphisa inani lezimo ezicindezelayo empilweni (khumbula ukuthi ingcindezi idala ukuthi umzimba ukhiqize i-cortisol, enikela ekuqongeleleni amafutha futhi ibhubhise imisipha);
- Yeka umkhuba wokudla ngokushesha (beka eceleni isikhathi esanele sokudla ukuhlafuna ukudla kahle - ngakho-ke ukusutha kuzoshesha);
- Ungamunci ukudla noshukela noma usawoti ngesikhathi sokupheka (yenza lokhu lapho umkhiqizo usulungile - ngale ndlela uzoqinisekiswa ukuthi uzosebenzisa isinongo esincane);
- Gwema ukudla okunoswidi bokufakelwa (okokunandisa ngeke kukusize ukugcina isisindo sakho siphilile, futhi kungavusa nokulangazelela okukhulu kwamaswidi);
- Kancane kancane uyeke umkhuba wokuphuza ngezimpelasonto (okungenani ngenxa yokulinga, faka umbandela ewayinini elomile amasonto ambalwa, bese uqinisekisa ukuthi ibala lizothuthuka, ukuvuvukala kuzoncipha, nokuqukethwe kwekhalori lansuku zonke ukudla kuzoncipha kancane kancane).
Izinzuzo zokondleka okufanele
Ukufihla, ukudla kungukudla komzimba. Futhi impilo incike ngokuphelele ekutheni iyiphi ikhwalithi, isetshenziswa kuziphi izinhlanganisela. Imikhuba efanele yokudla isiphenduke umkhuba wangempela muva nje. Inhlangano yokuphila enempilo ithola ukuthandwa masinyane kangangokuba umuntu oyisithulu kuphela ongezwanga nge-PP (ukudla okufanele).
I-Vegetarianism, i-veganism, ukudla okungavuthiwe kokudla, i-paleolithic diet… Izazi zokudla okunempilo azincomi ukuthi kube ngabalandeli benqubo ethile yokudla okunempilo. Baqinisekisa ukuthi umzimba uzozuza kuphela ekudleni okulinganiselayo.
Ukufunda ukudla ngokulinganisela kuphela, singasiza umzimba ukuthi usebenze ngaphandle kokuphazamiseka futhi sinciphise ubungozi besifo senhliziyo (isibalo sokuqala sokufa emhlabeni), isifo sikashukela, ukukhuluphala ngokweqile, amasosha omzimba nawomdlavuza.
Ungayakha kanjani imikhuba yokudla enempilo
Udinga ukuqonda ukuthi lapha, njengakunoma yiliphi elinye ibhizinisi elihlobene nezindaba ezihlakaniphile neziphezulu (futhi nomzimba wethu unjalo nje), asikho isidingo sokujaha. Uma ezinye izinqubo zenzeka ngokungazelelwe, ngikholwe, umzimba uzothola indlela hhayi kuphela yokwenza ukuvota, kepha futhi nokubeka eceleni okuthile okubekiwe.
Kuyafana nangemikhuba. Kuzothatha isikhathi esithile ekudleni kwamasonto onke, lapho uqala ukudla okunempilo nokulinganisela, ukuze kuphenduke inyanga, bese kuba yindlela yokuphila.
Ukusiza umzimba wakho udlale ngemithetho emisha, zisebenzise lezi zeluleko:
- Susa ekudleni kokudla ngamafutha we-trans (kutholakala ekudleni okwenziwe ukucubungula okungathi sína);
- Yidla ukudla okuphelele (akuqukethe izithako eziyingozi njengoshukela, uwoyela ocutshungulwayo, ama-carbohydrate asetshenzisiwe, futhi umzimba uchitha ama-calories amaningi ekucubunguleni kwawo);
- Qaphela inani elanele lama-omega-3 fatty acids ekudleni (izinhlanzi ezinamafutha nembewu yefilakisi ukusiza);
- Yenza ukubuyekeza ekhishini (ngokwesibonelo, dela amapuleti amakhulu uvuna amancane - ngale ndlela uzodla kancane);
- Hlelela ngezikhathi ezithile ubuthi lukashukela, lapho izinsuku eziningana ushukela ohlobo oluthile noma oluthile uzosuswa ngokuphelele ekudleni (lokho “kudla” kuzokusiza ekunciphiseni izifiso zakho zamaswidi);
- Pheka ekhaya (ukuze wazi kahle ukwakheka kwesitsha nososo osisebenzisayo);
- Qiniseka ukuthi amanzi ahlanzekile okuphuza ayatholakala (imvamisa sidida indlala nokoma).
Imikhuba yokudla enempilo engama-20
Emuva kuDan Buttner kanye neMithetho Yakhe Yokuphila Isikhathi Eside. Ochwepheshe bathole ukuthi abantu abaneminyaka eyikhulu ezingxenyeni ezahlukene zomhlaba banemithetho nemikhuba yokudla efanayo. Awabalwa ama-calories, awathathi amavithamini, futhi awalinganisi amagremu wamaprotheni. Ngemuva kokuhlaziya imiphumela yezifundo ezingaphezu kwezingu-150 ezenziwa ezindaweni ezihlaza okwesibhakabhaka kule minyaka eyikhulu edlule, uBuettner nozakwabo bakwazi ukuthola imithetho eyi-15 eyiminyaka eyikhulu ehlanganisa abantu abadala kunabo bonke abahlala emhlabeni. Ungafunda ngomehluko ekudleni kwe- “zones eziluhlaza” ngakunye kokuthunyelwe kwami kwangaphambilini lapha.
- Ama-95% wokudla kufanele kube ukudla kwezitshalo
KuZone ngayinye eluhlaza okwesibhakabhaka, okusanhlamvu okuphelele nemidumba kubusa etafuleni lokudlela unyaka wonke. Abantu bekhulu leminyaka badla imifino yonyaka ngazo zonke izinhlobo zabo ezihlaba umxhwele, kanti ebusika bafaka usawoti noma bomise okweqile. Ukudla okuhle kakhulu kokuphila isikhathi eside imifino eluhlaza eluhlaza. Ucwaningo lukhombisile ukuthi izinga lokufa kwabantu abaneminyaka ephakathi nendawo abadla okungenani inkomishi yemifino ephekiwe nsuku zonke laliyingxenye yalabo ababengayidli imifino.
- Yidla inyama engadluli kabili ngesonto
Imindeni ezindaweni eziningi eziluhlaza okwesibhakabhaka idla inyama encane - ngokuvamile engezwa nje ukwengeza ukunambitheka okusha ekudleni okuzimele. Lwela ukunciphisa inyama ekudleni kwakho: kungabi ngaphezu kwamagremu angu-60 futhi kungabi ngaphezu kwezikhathi ezingu-5 ngenyanga. Khetha inkukhu, iwundlu noma i-turkey emapulazini endawo. Inyama ese-Blue Zones ivela ezilwaneni ezikhululekile ukudlisa noma zokudla kokudla kwasendaweni, okungenzeka ukuthi kuholele kuma-omega-3 fatty acids aphezulu.
- Yidla kufika ku-90 amagremu ezinhlanzi nsuku zonke
I-Adventist Health Study - iningi lezakhamuzi zaseLoma Linda - lapho abantu baseMelika be-2002 babambe iqhaza kusukela ku-96, bathola ukuthi abantu abadla inani elincane lezinhlanzi kanye ngosuku ekudleni kwabo okusekelwe ezitshalweni baphila isikhathi eside. E-Blue Zones, inhlanzi iyingxenye evamile yokudla kwansuku zonke. Izinketho ezinhle kakhulu ama-sardine, ama-anchovies, ne-cod - awaqoqeli ama-mercury amaningi namanye amakhemikhali. Lapha uzothola izincomo ezimbalwa zokuthi ungafaka ini nokuthi zingakanani izinhlanzi ekudleni kwakho.
- Nciphisa ubisi
Isimiso sokugaya ukudla komuntu asilungiselelwa ukumuncwa ubisi lwenkomo. Abantu abasezindaweni eziluhlaza okwesibhakabhaka bathola i-calcium abayidingayo ezitshalweni. Isibonelo, inkomishi yeklabishi ephekiwe inikeza i-calcium eningi njengengilazi yobisi. Funda ngeminye imithombo yezitshalo ye-calcium lapha. Kodwa-ke, imikhiqizo esekelwe obisini lwembuzi nezimvu njenge-yogurt noshizi ivamile ekudleni kwendabuko yabantu base-Icaria naseSardinia.
- Nciphisa ukusetshenziswa kwamaqanda akho
E-Blue Zones, abantu bavame ukudla iqanda elilodwa kuphela ngeviki: ngokwesibonelo, abantu baseNikoi bathosa amaqanda bawafake kuma-tortilla ommbila, ngenkathi esiqhingini sase-Okinawa, amaqanda abilisiwe afakwa esobho. Zama ukushintsha ibhulakufesi lakho leqanda/i-omelette ngesithelo noma okunye ukudla okusekelwe ezitshalweni (bona uhlelo lwami lokusebenza lweselula ukuze uthole imibono embalwa yasekuseni emnandi esekelwe ezitshalweni).
- Yidla isigamu senkomishi yama-legumes nsuku zonke
Ubhontshisi omnyama eNhlonhlweni yaseNicoya, ubhontshisi wesoya e-Okinawa, udali, uphizi nobhontshisi omhlophe eMedithera - okusanhlamvu okuyikona okuyisisekelo sokudla kweBlue Zone. Ngokwesilinganiso, ubhontshisi unamaprotheni angama-21%, ama-carbohydrate ayinkimbinkimbi angama-77%, kanye nenani elincane lamafutha. Futhi ziwumthombo omuhle kakhulu wefayibha (funda lapha ngokuthi kungani sidinga i-fiber nokuthi yikuphi ukudla okuyimithombo engcono kakhulu yefayibha). Ubhontshisi uqukethe izakhamzimba eziningi ukwedlula okunye ukudla okuningi emhlabeni. Uhhafu wenkomishi yendumba ngosuku - inani elidliwa ama-Blue Zones ngokwesilinganiso - linikeza iningi lamavithamini namaminerali abantu abawadingayo.
- Shintshela okusanhlamvu okuphelele noma isinkwa somuncu
Ezingxenyeni ezintathu kweziyisihlanu zeBlue Zones, isinkwa siwukudla okuyisisekelo. Kepha lesi akusona neze isinkwa abaningi bethu abasithengayo nsuku zonke. Isinkwa e-Ikaria naseSardinia, isibonelo, senziwa ngezinhlobonhlobo zezinhlamvu ezingu-100%, kuhlanganise ukolweni, i-rye nebhali. Ngamunye uhlinzeka ngezakhi ezahlukahlukene zomzimba kanye nenani eliphezulu le-fiber. Ngaphezu kwalokho, isinkwa sendabuko esihlala isikhathi eside siqukethe amagciwane "agaya" isitashi kanye ne-gluten, esiza inhlama ikhuphuke. Phakathi nale nqubo, kwakheka i-asidi, enikeza inhlama emuncu ukunambitheka kwayo. Ngenxa yalokho, lesi sinkwa empeleni sehlisa umthwalo we-glycemic futhi siqukethe i-gluten encane.
- Nciphisa ushukela
Izakhamizi zaseBlue Zones azidli ngaphezu kwesihlanu sesilinganiso seshukela esingeziwe esidliwa ngokwesilinganiso. Ama-Long-livers, njengomthetho, engeza uju etiyeni, futhi ama-dessert adliwa kuphela ngamaholide. Zama ukungangezi ushukela ekudleni naseziphuzweni. Yidla amakhukhi, uswidi, nezimpahla ezibhakiwe izikhathi ezimbalwa kuphela ngesonto. Futhi gwema ukudla okwenziwe ngamaswidi.
- Ungadla izingalo ezimbili zamantongomane nsuku zonke
Lokhu ukusetshenziswa kwansuku zonke kwezakhamuzi zaseBlue Zones. Imininingwane evela ocwaningweni lwe-Harvard lweminyaka engama-30 ikhombisile ukuthi phakathi kwabantu abadla amantongomane, izinga lokufa liphansi ngama-20% kunalabo abangawadli amantongomane. Olunye ucwaningo lukhombisa ukuthi amantongomane angasiza ukwehlisa amazinga we-cholesterol embi ngama-20%.
- Yidla Ukudla Okuphelele
Izakhamuzi "zezindawo eziluhlaza okwesibhakabhaka" zisebenzisa imikhiqizo iyonke: ayicutshungulwanga ngokwezimboni futhi "engathuthukiswa" ngezithuthukisi ezengeziwe zokunambitha, umbala kanye nephunga. Abathathi noma yiziphi izithasiselo, kodwa bathola yonke into edingwa umzimba wabo ekudleni okuphelele okutshalwe endaweni, okuvame ukuzikhulisela wona. I-Takeaway: Gwema ukudla okunohlu olude lwezithako futhi uthenge ukudla ezimakethe zasendaweni zabalimi kaningi ngangokunokwenzeka.
- Khulisa ukuphuza kwakho amanzi
Ama-Adventist aseCalifornia ancoma ukuphuza izingilazi zamanzi eziyi-7 ngosuku, ecaphuna ucwaningo olukhombisa amazinga amahle we-hydration anciphisa amathuba okuba namahlule egazi. Futhi, ngokugcina ukoma kwakho ngamanzi acwebile, uvikela iziphuzo ezinoshukela noma ezenziwe ngoshukela.
- Khetha iwayini letafula elibomvu njengotshwala
Abantu abasezindaweni eziningi eziluhlaza okwesibhakabhaka baphuza ingilazi eyodwa kuya kwezintathu ngosuku. Iwayini likhuthaza ukumuncwa kwama-antioxidants ezitshalo. Futhi, obunye utshwala ekugcineni kosuku bunciphisa ukucindezeleka, okulusizo empilweni yonke.
- Phuza ama-teas aluhlaza namakhambi
Abantu base-Okinawa baphuza itiye eliluhlaza usuku lonke ukusiza ukunciphisa ingozi yesifo senhliziyo nezinye izinhlobo zomdlavuza. Futhi izakhamuzi zase-Ikaria zenza ama-teas avela ku-rosemary, i-sage yasendle kanye ne-dandelion - wonke la makhambi anezinto ezilwa nokuvuvukala.
- Zitika ngekhofi
Abantu abahlala enhlonhlweni yeNicoya naseziqhingini zaseSardinia nase-Ikaria baphuza ikhofi eliningi. Imiphumela yocwaningo ixhumanisa ukusetshenziswa kwekhofi nengozi engezansi yokuwohloka komqondo nesifo sikaParkinson.
- Amaprotheni aphelele
Ukhathazekile ngokudla kwakho okusekelwe ezitshalweni okungenawo amaprotheni? Insumansumane yokuthi izitshalo azikwazi ukusinikeza amaprotheni anele ijwayelekile. Ungaba nentshisekelo yokufunda ngalokhu engxoxweni nomunye wabasubathi abakhuthazela kakhulu, umnqobi webanga. I-Ironman i-vegan Rich Roll. Icebo ukuhlanganisa okusanhlamvu, okusanhlamvu, amantongomane, kanye nemifino ekudleni kwakho ukuhlinzeka ngawo wonke ama-amino acid ayisishiyagalolunye abalulekile umzimba wakho ongeke uzenzele wona wodwa. Ungafunda kabanzi mayelana nokuthi sidinga amaprotheni amangaki nokuthi yikuphi ukudla kwezitshalo okuqukethe lapha.
- Yidla ukudla kwasendaweni kuye ngesizini
Njengoba wazi, ukuthuthwa kwemikhiqizo yesikhathi eside kuhilela ukusetshenziswa kwamakhemikhali “ama-reagents” ukuwaletha ngendlela edayiswayo. Igama eliyinhloko lapha lithi “buka”. Yebo, kungenzeka ukuthi ama-mango avela emazweni akude naseshalofini lesitolo esikhulu saseMoscow azobukeka emuhle, kodwa noma ngabe kukhona okungenani amavithamini nezakhi ezisele kuwo kungumbuzo ongacacile. Okufanayo kuya ngezinhlanzi. Imikhiqizo elethwa ngomoya kuphela engabizwa ngokuthi “ipholile”. Futhi imikhiqizo epholile iyintengo ephezulu ye-priori.
- Phila impilo esebenzayo kepha elinganiselayo
Kuhle isitha sokuhle. Lokhu kusebenza futhi ekusebenzeni komzimba. Uma ungaqeqesheli imarathon, awudingi ukuthi uphile kumshini wokunyathela. Lalela imizwa yakho. Hamba ngaphezulu, ubhukude uzijabulise, futhi wenze imisebenzi ekhulisa ukuguquguquka komgogodla (njenge-yoga). Futhi namathela enkambisweni yakho yansuku zonke. Umzimba ungumuntu okhaliphile, futhi uthanda futhi uhloniphe ukuhleleka nokuqina kwemikhuba.
- Nciphisa ukudla ikhalori kancane kancane
Umgomo wokunciphisa ukudla kwekhalori ukugcina i-cholesterol evamile nomfutho wegazi (okungukuthi, ukuvimbela ukuthuthukiswa kwesifo senhliziyo). Ukunciphisa okuqukethwe kwekhalori ekudleni kulula uma unaka ama-nuances afana nosayizi wezitsha (epuletini elincane, ingxenye ibukeka inkulu), ukuhlafuna kahle ukudla, umkhuba wokwenza ibhulakufesi libe mnandi kunokudla kwakusihlwa.
- Zibekele imigomo ethile
Impumelelo yokufeza isigamu sesifiso incike ekutheni uyiqamba ngokucacile futhi kanjani. Futhi akunandaba ukuthi unaliphi iphupho - okokusebenza, noma, maqondana nempilo. Izakhamizi "zezindawo eziluhlaza okwesibhakabhaka" zibona ukuhlela impilo njengohlobo "lokugoma" izifo eziningi. Banethemba lokuthi isifiso esinamandla "sokubona umzukulu eshada" sizonikeza umfutho omkhulu empilweni enempilo nekhwalithi ephezulu.
- Zizungeze nabantu abanomqondo ofanayo
Indawo elungile yezenhlalo iyisiqinisekiso sokuthi ngolunye usuku ngeke uduke. Futhi, indawo esekelayo inciphisa ubungozi bezimo ezicindezelayo empilweni. Futhi ukungabikho kwezimo ezicindezelayo kuthuthukisa kakhulu izinga lempilo.