Ungakuvikeli ukuvivinya umzimba
Ukuphila kwanamuhla kwendlela yokuphila nokuthuthukiswa kobuchwepheshe kuholele kulokho esikudingayo ukuhambisa okuncane nokuncane. Ukuzivocavoca umzimba sekuphenduke isifiso somuntu siqu kithi, hhayi isidingo esisheshayo sokusinda, njengabakhokho bethu. Sihamba ngokuhamba kancane, sikhetha ama-metro nezimoto, sikhetha i-lifti, ngisho nokukhuphuka izitezi ezimbalwa. Ngokwesilinganiso, ngokuya ngezilinganiso zezazi, sichitha ukunyakaza kwamakhilogremu angaba ngu-500 ngosuku, ngenkathi kudla okungaphezulu kwalokho. Odokotela bancoma nsuku zonke izinyathelo eziyizinkulungwane eziyishumi (amakhilomitha ama-5) nsuku zonke, kepha bambalwa abantu abahlala edolobheni behlula izinyathelo ezingaphezu kwezinkulungwane ezingama-2-3.
Futhi emva kwakho konke, ngamunye wethu uyazi ukuthi yikuphi ukunyakaza okukuphila. Iqiniso lokuthi umsebenzi wokuzivocavoca uludlulela kufakwe kaningi izifundo eziningi. Kukhona ngisho nento engeniswe ekusebenzeni okujwayelekile kwezokwelapha lapho, ngaphansi kwethonya lenkimbinkimbi ethile yokuzikhandla, "ukulondolozwa" kwesimo semvelo somzimba oseminyakeni engu-40-45 yobudala.
Ukuzikhandla okulinganiselayo kuvikela ungqimba lwangaphakathi kwemithambo yegazi kusuka ekuvuvukeni, ungavumeli ama-plaque kuwo. Okungukuthi, zaziwa njengembangela eyinhloko yezifo zenhliziyo, njengokuhlaselwa yinhliziyo kanye nemivimbo.
Isigamu sehora lomthwalo we-aerobic yansuku zonke sinciphisa ingozi yokuthuthukiswa kwesifo sikashukela 2 -ukuthayipha noma ukulungiselela inkambo yalesi sifo. Ukuzivocavoca umzimba kugcina amandla emisipha, kunciphisa ingozi yomdlavuza, kuthuthukisa umsebenzi wobuchopho, ikakhulukazi lapho ebudala.
Ukunyakaza - impilo
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Vele, izivivinyo kufanele zenzelwe ukuba zizikhethele ngesimo sazo somzimba, ubudala, izifo ezingamahlalakhona. Ngubani obona isikhathi samakilasi abantu abasemagandeni aneminyaka ephakathi kungabi ngaphezu kwamahora ama-2 ngosuku, kubantu asebekhulile - amahora ambalwa. Ngasikhathi sinye, isikhathi esingesikhathi esingu-1. Ngasikhathi sinye kufanele kube nemizuzu engama-30 ngosuku. Kulokhu, asikho isidingo sokuvakashela ihholo, ungavele uhambe ngezinyawo, ugibele ibhayisekili, ugijime, ukudansa - ngokuvamile, khetha wena uqobo, ukhethe wena uqobo, ukhethe wena uqobo, khetha wena uqobo, ukhethe lokho wena uqobo, ukhethe lokho wena uqobo, ukhethe lokho wena uqobo, ukhethe wena uqobo, ukhethe wena uqobo, ukhethe wena uqobo.
Ukondla kwesokudla
Ukudla okuningi kubizwa ngokuthi izakhiwo ezi-heroprotic - okungukuthi, ukusetshenziswa kwazo kuyakwazi ukwehlisa izinqubo zokuguga nokuvimbela ukuthuthukiswa kwezifo ezihlobene nobudala. Imikhiqizo enjalo ifaka amajikijolo, ushokoledi omnyama, ubhontshisi (ngenxa yokuqukethwe okuphezulu kwamaprotheni kanye namafutha aphansi, okuqukethwe okuphezulu kwamaminerali), ukudla okusanhlamvu okuphelele, ukudla okusanhlamvu okunomthelela ekuhlukaniseni udonga lwe-vascular nokunwetshwa Wemikhumbi), i-avocado (iqukethe inani elikhulu lamafutha agcwele ama-mono, amavithamini kanye nama-antioxidants) namafutha omnqumo. Ukusetshenziswa kwezithelo, imifino kanye notshani obusha obusha kuwusizo ngenxa yokuqukethwe okuphezulu kwama-polyphenols, ama-carotenoids, ama-folic acid kanye nama-vithamini C. Amantongomane aholela ekutheni ukwenziwa kwe-LIPID yegazi futhi kunciphise ingozi yesifo senhliziyo ye-coronary.
Ngokuvamile, kubantu abaningi, uMkhandlu ungaphezu kwemifino nezithelo, amantongomane, amakhowe, izinhlanzi, izinhlanzi, ukudla kwasolwandle futhi kukhawulele inyama ebomvu. Ngubani otusa ukusetshenziswa kwansuku zonke kwama-400 amagremu emifino nezithelo (ngaphandle kwamazambane kanye nobhanana).
Ukulawulwa kwesisindo kuyingxenye ebaluleke kakhulu yokukhathazeka ngawe, ngoba ukukhuluphala ngokweqile kungenye yezinto eziyingozi ezingozini zezifo eziningi.
Yidla imikhiqizo eminingi ngezakhiwo zobuhle
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Dlulisa ukuhlolwa kokuvinjelwa konyaka
Izifo zeminyaka zinqwabelanisa empilweni ende yezifo nokwephulwa komzimba. Kakade eminyakeni engama-30-35, kunokwehla kwezinga lezinqubo zebhayoloji, futhi kusukela eminyakeni engama-45 ubudala, umuntu ungena endaweni ebizwa ngokuthi yingozi - ngaleso sikhathi kwakuyizifo ezihlobene nobudala ziqala ukuzibonakalisa ngenkuthalo. Kodwa-ke, kukhona nalabo abangakwazi ukubekezelela, i-asymptomatic futhi bazenza bazizwa ngaleso sigaba lapho ukwelashwa kungaphumeleli.
Ngeshwa, eRussia, umkhuba wokuxilongwa kwangaphambili kanye nokuhlolwa kokuvimbela akukakhuli nhlobo, futhi iningi labantu lithanda ukuhlehlisa ukuvakashela udokotela kuze kube kucace ukuthi "akadlulenga."
Kungakho-ke, ngokwesibonelo, umugqa wesibili wokufa kwabantu phakathi kwayo yonke i-Otco-Scabers uthatha umdlavuza we-colorectal. Kubonakala ngokugeleza kwe-asymptomatic, futhi njengomthetho, zonke izimpawu eziphazamisayo zivela ezigabeni ezingama-3-4, lapho ama-metastase esevele eshaya ama-lymph node nezitho zesisu. Kulesi sigaba, isiguli sesivele sinokuncane ukusiza. Kodwa-ke, ukutholwa kwesimila ekuqaleni kusindisa iziguli ezi-9 kwezingu-10. Ngakho-ke, umuntu ngamunye ofinyelele eminyakeni engama-45 ubudala uyadingeka okungenani kanye njalo eminyakeni emi-5 yokudlula i-colonoscopy - inqubo isikhathi eside ayingemnandi kangako, njengoba kubonakala kuneningi, futhi ingenziwa ngisho nasephusheni.
Ngaphezu kwalokho, udinga ukukhumbula ukubaluleka kokuhambela konyaka ku-Mamolologist, udokotela wezifo zamehlo, udokotela we-ophthalmologist, ukwenza i-lipidoram kanye ne-lipidogram, kanye nokuhlolwa kwegazi ukulawula izinga likashukela nama-hormone e-gend yegilo.
Musa ukulinda kuze kube yilapho umzimba ukwazisa ngenkinga - uyixwayise. Thola umkhuba owusizo wokuphasa lonyaka wonyaka, futhi lokhu kuqinisekisiwe ukukusiza ugcine impilo yakho.
Sidlula ukuhlolwa kwe-prophylactic njalo ngonyaka
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Lahla imikhuba emibi
Vele, imikhuba elimazayo kakhulu iyabhema futhi i-Alcohol atsetsech.
Ugwayi uqobo luyisitshalo esinobuthi, futhi intuthu kagwayi iqukethe cishe ama-carcinogens ahlukene angama-70. Kufakazelwa ukuthi iTobacoCuria isheshisa ukuguga kwesikhumba kanye nomzimba wonke, futhi ngaphezu kwalokho, kuyimbangela ehamba phambili yokufa (10% yokufa kwabantu abadala, abantu abayizigidi eziyi-5.4) nokukhubazeka emhlabeni. Ngokwezifundo zakamuva, ukubhema kunciphisa isikhathi sokuphila ngeminyaka engu-8-12.
Utshwala ngobuningi bashaya uhlelo lwenhliziyo, amaseli we-cerebrali, imisebenzi ye-conntitive, kunomthelela ekuthuthukisweni nasekuthuthukisweni kwezifo ezingamahlalakhona. Ucwaningo lwakamuva luphakamisa ukuthi utshwala buveza ushintsho ekuhlelweni kwekhodi ye-DNA yofuzo bese kulimaza izizukulwane ezilandelayo.
Kuliqiniso, le ndoda endala, okubandakanyeka ngokwengeziwe ukubandakanyeka kwezinto zokubhekana nomphumela omubi wemikhuba emibi enjalo. Futhi ngenxa yalokho, maduze nje lapho sinciphisa umthelela waso, amathuba amaningi okugwema ukubekelwa izifo.
Ngaphezu kwalokho, ngamunye wethu unemikhuba eminingi, ekuqaleni nje, hhayi eyingozi, kodwa futhi engafuneki: ukuzodla ngokuqinile ubusuku, ukunikela ngamahora ambalwa okulala, ukudonsa esihlalweni se-bushing Ama-Chips - wena uqobo kungenzeka wazi imikhuba embalwa enjalo esesikhathi eside esasiyisikhathi sokuqeda. Ungakuhlehlisi ukuthi ukuguga!
Nakekela ubuchopho
Ushintsho lwe-Age luthinta zonke izitho ngaphandle kokukhetha, kepha kaningi sikhohlwa ukuthi ubuchopho buyahambisana nale nqubo. Imisebenzi yokuqonda incishiswa kakhulu - inkumbulo, ukucabanga, ukunakwa.
Isizathu sokuguga kwemikhumbi, eholela ekubulaweni kwendlala kwe-oxygen yamaseli obuchopho. Phakathi kwezimpawu zokuqala ze-hypoxia enjalo - isiyezi, ukukhathala okuphezulu nokuhlukunyezwa. Sijwayele ukuyibhala ukuze sikubhale ukukhathala okujwayelekile kusuka ezinsukwini zokusebenza, noma kunjalo, ukungazinaki izimpawu ezinjalo kungaholela ekuthuthukisweni kwesifo sikaParkinson, ukuwohloka komqondo, isifo se-coronary sengqondo kanye neminye imiphumela emihle yokujikeleza kwe-cerebral.
Yini engenziwa ukwehlisa ukuguga kwemikhumbi?
Ungakhohlwa ukuphuza amanzi ahlanzekile amaningi - ukungathandeki kwalo kunciphisa izinqubo ze-metabolic. Ukulala okujwayelekile okubaluleke kakhulu (okungenani amahora angama-7), mhlawumbe egumbini elinokuthula futhi elipholile, ngokufinyelela komoya okusha - ngakho-ke umzimba ungcono futhi ushesha. Nakekela ukuthi izintambo zicebile nge-calcium, i-magnesium, vithamini e: imifino eluhlaza, ushizi, amantongomane, amafutha emifino. Futhi futhi - ukunyakaza okwengeziwe! Futhi lokhu akujwayelekile ukukwenza: Phuma emuva ephaseji, gxuma emlenzeni owodwa, xhuma izintende ngemuva - noma yimuphi umsebenzi ongajwayelekile uzothuthukisa ukujikeleza kwegazi.