Zizolowezi 20 kudya kwa moyo wautali, wathanzi

Kwa zaka zoposa khumi, Dan Buettner, woyenda komanso wolemba The Rules of Longevity, zomwe ndidalembapo, wakhala akugwira ntchito ndi gulu la akatswiri kuti aphunzire madera a buluu - madera omwe anthu amatha kukhalapo kuposa kwina kulikonse. mpaka zaka 100 kapena kuposerapo. Madera oterowo akuphatikizapo chilumba cha Greece cha Ikaria, mapiri a Sardinia, Nicoya Peninsula ku Costa Rica, chilumba cha Okinawa ku Japan ndi mzinda wa California wa Loma Linda.

Koma zonse zimangokhalira kukhala kutali. Anthu okhala mumzinda wamakono tsopano ali otanganidwa ndi zinthu zina zokonzekera. Kukumbukira kuti dothi lokhalo lopanda udzu lingapereke mbewu, choyamba amayesa kuthetsa zizolowezi zoipa.

10 zizolowezi zoipa zofala kwambiri

  1. Kudya shuga wambiri

    2. Akatswiri apeza kuti munthu wamakono amadya pafupifupi masupuni 17 a shuga tsiku lililonse (ndi supuni 6 za amayi ndi supuni 9 za amuna zimatengedwa kuti ndizofala m'mayiko ambiri).

     

    Tsopano pafupifupi mankhwala onse pa alumali ali ndi shuga (mumtundu uliwonse). Izi ndizowona makamaka pazakumwa: soda yokoma, mandimu "achilengedwe", timadziti tapaketi.

  2. Kudya mchere wambiri

    3. Popanda mchere, thupi la munthu silingathe kuchita zofunikira za thupi. Koma mchere wambiri (woposa supuni imodzi patsiku) ukhoza kuvulaza.

    M’makampani amasiku ano, mchere uli ngati shuga. Imapezeka mu kuchuluka kokwanira (kapena mopitilira muyeso) pafupifupi pafupifupi chilichonse chogulidwa. Ngati tiganizira kuti munthu amalandira gawo lalikulu la mchere kuchokera ku masamba ndi zipatso zomwe amadya tsiku ndi tsiku, ndikuwonjezera mchere kuchokera ku thumba la chips, zikuwonekeratu chifukwa chake mlingo wa supuni 1 ukhoza kupyola ndi 2. kapena 3 nthawi.

    Amadziwika kuti kumwa mchere wambiri kungayambitse kuwonongeka kwa dongosolo la mtima, impso, mitsempha, ndi m'mimba.

  3. Kupsyinjika kumagwira ndi ma carbohydrate othamanga

    4. Mu 99% ya milandu, munthu yemwe amakhala kuntchito nthawi yomaliza samaluma ndi gawo la broccoli - amatenga zovutazo ndi chinthu chokoma kapena "chovulaza" (chokoleti, chidutswa cha pizza kapena banal marshmallow, zomwe zimabisidwa patebulo la "njira yomaliza" wachiwiri aliyense wogwira ntchito muofesi).

    Zakudya zotere zimapangitsa kulumpha kwakukulu mu shuga wamagazi, kuyambitsa zolandilira muubongo zomwe zimayambitsa kudalira shuga. Komanso, zakudya monga pizza kapena agalu otentha, omwe amadyedwa mwachangu, amasinthidwa kukhala mafuta m'thupi pafupifupi pa liwiro la mphezi.

  4. Kusintha nyama ndi nsomba ndi zakudya zamzitini

    5. Inde, tuna wamzitini ndi wofulumira, koma osati wathanzi. Mfundo ndi kuchuluka kwa zomwe zili mu chidebecho chokha, komanso momwe zilili momwemo. Bisphenol-A (BPA) ndi mankhwala omwe amapezeka mkati mwa zitini (kupatula pamaphukusi omwe pali chizindikiro chofananirapo). Monga mukudziwira, estrogen yopangidwa ndi iyi imatha kuyambitsa maonekedwe ndi chitukuko cha matenda osiyanasiyana - kuchokera ku matenda a shuga mpaka mavuto a mimba.

  5. Chakudya cham'mawa phala nkhanza

    6. Inde, kudyedwa nthawi zina, kapena mkate, sikungawononge thanzi. Koma mosiyana ndi kutsatsa, iwo sangafikitse munthu pafupi ndi chithunzi chosilira chomwe madyerero abwino sali mawu opanda pake.

    Choyamba, zinthu zotere pamafakitale zimakonzedwa kwambiri, chifukwa chake zimataya pafupifupi zinthu zina zothandiza. Kachiwiri, chimanga cham'mawa nthawi zambiri chimaphatikizapo shuga, zipatso zotsekemera ndi zinthu zina zosafunikira zomwe zimathetsa maloto anu a chiuno chopyapyala.

  6. Kudya zakudya zambiri za nyama zomwe zakonzedwa

    7. Posachedwapa, WHO yaphatikizanso nyama zophikidwa (zotsekemera, zosuta, zamzitini) m'gulu la carcinogenic. Akatswiri amayerekezera kuvulaza kwa kudya zakudya zabwinozi ndi kusuta fodya ndi uchidakwa.

  7. Kutengeka kwambiri ndi zakudya

    8. Sizokhudza zakudya payekha (pambuyo pa kusanthula koyenera) kosankhidwa ndi katswiri. Ndipo za zakudya zomwe zimatanthawuza kuperewera kwapadziko lonse, zomwe munthu "amadzipangira" kuti akwaniritse zolinga zabodza.

    Akatswiri amatsimikizira kuti machitidwe odzisankhira okha zakudya komanso kukhalapo kwa thupi nthawi zonse munjira yochepetsera (mwachitsanzo, kukana kwathunthu kwa ma carbohydrate ndikutsamira mapuloteni) sikungabweretse chilichonse chabwino. Muzochitika zabwino kwambiri, mudzakwaniritsa zolemera zomwe mukufuna, koma simungathe kuzigwira kwa nthawi yayitali, ndipo osati kungobwezera ma kilogalamu otayika, komanso kupeza zowonjezera. Ndipo choyipa kwambiri, chidzasokoneza thanzi lanu ndikukhala ndi mavuto ndi impso, mtima, khungu, tsitsi ndi misomali.

  8. Kukhalapo mu zakudya anagula sauces

    9. Zindikirani kuti malo odyetserako zakudya zofulumira samapereka kagawo kakang'ono ka ng'ombe yamtengo wapatali, nyama ya nsomba yabwino, kapena saladi ya nkhaka, tomato ndi udzu winawake. Menyuyi idzaphatikizanso chowonjezera mu mawonekedwe a msuzi kapena kuvala. Inde, nthawi zambiri, "bonasi" iyi sikhala yopangidwa kunyumba.

    Mothandizidwa ndi sosi, opanga "mask" osati zinthu zapamwamba kwambiri. Kapena amangofuna kugwiritsira ntchito sosi ndi zovala zimenezi kuti atsitsimutse chilakolako cha wogula ndi kumupangitsa kugula chinthu china, mwachitsanzo, zokazinga za ku France.

    Chowonadi ndi chakuti ketchup yofala kwambiri imakhala ndi tomato, madzi, mchere ndi tsabola, ndipo saladi ya Kaisara imakhala ndi mndandanda wa zosakaniza za mizere 8-9. Kumeneko mudzapeza shuga (yochuluka kwambiri), sodium benzoate, propylene glycol alginate, ndi ethylenediaminetetraacetic acid (EDTA). Gwirizanani, palibe zothandiza pano, koma masukisiwa amakhala ngati mankhwala, kutikakamiza kuti nthawi zonse tiziwasiyira malo mufiriji.

  9. Kukonda zakumwa zoledzeretsa

    10. Zomwe zingakhale zabwino kuposa magalasi angapo avinyo kapena china chake champhamvu Lachisanu usiku, chifukwa mowa ndi wabwino kukuthandizani kuti mupumule. Koma akatswiri amatsutsa zimenezi.

    Choyamba, akatswiri odziwa zamatsenga amatsimikizira kuti palibe mlingo wa mowa womwe ungaganizidwe kuti ndi wotetezeka ku thanzi. Lamulo la tsiku ndi tsiku "zofiira pang'ono usiku sizimapweteka" sizikugwirizana ndi zakudya zoyenera.

    Kachiwiri, akatswiri azakudya amatcha mowa kuti ndi chimodzi mwazomwe zimayambitsa kunenepa kwambiri. Vinyoyo, kwenikweni, ali ndi zopatsa mphamvu zambiri (100 ml ya vinyo wowuma amakhala ndi 70 kcal), komanso amalimbikitsa chidwi, kutikakamiza kuyitanitsa mchere mutatha kudya mbale ya tchizi.

  10. Kugwiritsa ntchito molakwika ma vitamin complexes ndi zakudya zowonjezera

    11. Mavitamini opangira mavitamini pawokha sizowopsa. Chowonjezera chapamwamba chazakudya kuchokera kwa wopanga mankhwala odziwika bwino ndi ofanana muzinthu zake ndi chilengedwe. Kuonjezera apo, pali zochitika pamene sizingatheke kuthana ndi vutoli popanda mavitamini a vitamini - mwachitsanzo, pamene sizingatheke kubwezeretsa kusowa kwa michere yapadera mwa njira zachilengedwe.

    Zoona zake n’zakuti anthu sakonda za zakudya zowonjezera zakudya. Zikuwoneka kuti ngati phukusi likuti "si mankhwala", ndiye kuti mankhwalawa akhoza kusankhidwa nokha ndi kudyedwa pafupifupi zopanda malire.

    Chilichonse sichiri chophweka monga momwe chikuwonekera. Choyamba, chowonjezera chilichonse chazakudya chiyenera kuperekedwa ndi dokotala pokhapokha atakambirana ndikuphunzira zotsatira zake. Milomo yong'ambika nthawi zambiri imakhala nsonga ya madzi oundana. Sizingakhale kusowa kwa banal kwa vitamini E, koma, mwachitsanzo, kukhala ndi kuchepa kwa magazi m'thupi. Kachiwiri, pogula ma vitamini ma complexes angapo, mwina simungadziwe momwe zopangira zomwe zimapanga zimaphatikizidwira wina ndi mnzake. Muzochitika zabwino kwambiri, zotsatira zake sizingakhalepo, ndipo poyipa kwambiri, mutha kupeza vuto lina.

    Momwe mungachotsere zizolowezi zoipa

    Akamanena kuti kuchokera ku zizolowezi zoipa kupita ku zizolowezi zabwino zodyera - moyo wonse, iwo ndi osachita kanthu. Ngakhale, ndithudi, kuchotsa zizoloŵezi zoipa za kudya sikophweka kusiyana ndi kusiya ndudu kapena mowa Lachisanu. Kukonda mowa, soseji yosuta, tchipisi ta mchere, zotsekemera za mkaka si chizolowezi chabe pagulu. Ndi kulakalaka kwa mahomoni.

    Thupi la munthu linapangidwa m'njira yoti panthawi ya kupsinjika maganizo, kapena kupsinjika maganizo, kumafunika zakudya zomwe zingathe kuwonjezera ma dopamine. Ndithudi, hormone yachisangalalo ndi kukhutitsidwa mu zukini watsopano wokazinga sikungakhale kokwanira, ndipo dzanja lanu lidzafika pa chokoleti bar.

    Komanso, zakudya zomwe zimakhala ndi shuga wambiri zimapanga chizoloŵezi cha izo. Nzosadabwitsa, malinga ndi akatswiri, kudalira shuga kumakhala kolimba nthawi zambiri kuposa mankhwala amphamvu.

    Kuti musiye zizolowezi zoipa za kudya, muyenera:

  • Kuchotsa kapena kuchepetsa kusokonezeka kwa mahomoni m'thupi (pafupifupi chirichonse chimadalira "makhalidwe" a estrogen ndi progesterone mu thupi lachikazi - kuchokera ku banal mood kuti alawe zokonda);
  • Yang'anirani mwamphamvu kugwiritsa ntchito mankhwala a mahomoni (akatswiri amanena kuti ngakhale mankhwala amakono oletsa kulera angayambitse kuwonjezereka kwa chilakolako ndi kuwonongeka kwa khungu);
  • Chepetsani kuchuluka kwa zovuta m'moyo (kumbukirani kuti kupsinjika kumapangitsa kuti thupi lipange cortisol, zomwe zimapangitsa kuti mafuta azichulukira komanso kuwononga minofu);
  • Siyani chizolowezi chodya mwachangu (patulani nthawi yokwanira kuti mudye kuti mudye chakudya bwino - kuti kukhuta kubwere mofulumira);
  • Musati mudye chakudya ndi shuga kapena mchere panthawi yophika (chitani izi pamene mankhwala akonzeka - motere mudzatsimikiziridwa kuti mugwiritse ntchito zokometsera zochepa);
  • Pewani zakudya zokhala ndi zotsekemera (zotsekemera sizingakuthandizeni kuti thupi lanu likhale lathanzi, ndipo lingayambitse chilakolako champhamvu cha maswiti);
  • Pang'onopang'ono kusiya chizoloŵezi chakumwa kumapeto kwa sabata (osachepera chifukwa choyesera, ikani vinyo wouma kwa milungu ingapo, ndipo onetsetsani kuti khungu likuyenda bwino, kutupa kumachepa, komanso calorie yokhutira tsiku ndi tsiku. zakudya zidzachepa pang'onopang'ono).

Ubwino wa zakudya zoyenera

Kubisala, chakudya ndi mafuta a thupi. Ndipo thanzi limadalira kwathunthu kuti ndi khalidwe liti, muzosakaniza zomwe zimadyedwa. Kudya moyenera kwafala kwambiri posachedwapa. Kuyenda kwa moyo wathanzi kukukula mofulumira kwambiri moti munthu wosamva yekha sanamvepo za PP (zakudya zoyenera).

Kusadya zamasamba, kudya zakudya zopatsa thanzi, zakudya zosaphika, zakudya zopatsa thanzi ... Akatswiri azakudya samalimbikitsa kuti azitsatira dongosolo lililonse lazakudya. Amatsimikizira kuti thupi lidzapindula kokha ndi zakudya zopatsa thanzi.

Pokhapokha pophunzira kudya moyenera, titha kuthandiza thupi kugwira ntchito popanda kusokonezedwa ndikuchepetsa kuopsa kwa matenda amtima (chiwerengero cha 1 chomwe chimayambitsa imfa padziko lapansi), shuga, kunenepa kwambiri, matenda a chitetezo chamthupi ndi khansa.

Momwe mungapangire madyedwe athanzi

Muyenera kumvetsetsa kuti apa, monga mubizinesi ina iliyonse yokhudzana ndi zinthu zanzeru komanso zolondola kwambiri (ndipo thupi lathu ndilotero), palibe chifukwa chothamangira. Ngati njira zina zimachitika mwadzidzidzi, ndikhulupirireni, thupi lidzapeza njira osati kungobwezera zomwe zatayika, komanso kuika pambali chinachake chosungira.

N'chimodzimodzinso ndi zizolowezi. Zidzatenga nthawi kuti mudye chakudya chamlungu ndi mlungu, mukamayamba kudya bwino komanso moyenera, kuti mukhale mwezi umodzi, kenako kukhala moyo.

Kuti muthandizire thupi lanu kutsatira malamulo atsopanowa, gwiritsani ntchito malangizo awa:

  • Chotsani ku zakudya zamagulu ndi mafuta osinthika (amapezeka muzakudya zomwe zakhala zikukonzedwa kwambiri);
  • Idyani zakudya zonse (zilibe zinthu zovulaza monga shuga, mafuta odzola, ma carbohydrate opangidwa, ndipo thupi limawononga ma calories ambiri pokonza);
  • Onetsetsani kuchuluka kwa omega-3 mafuta acids muzakudya (nsomba zamafuta ndi mbewu za fulakesi kuti zithandizire);
  • Konzekerani kukhitchini (mwachitsanzo, kusiya mbale zazikulu m'malo mwa zazing'ono - motere mudzadya mochepa);
  • Nthawi ndi nthawi konzekerani detox ya shuga, pamene kwa masiku angapo shuga mumtundu umodzi kapena wina adzachotsedwa kwathunthu pazakudya ("zakudya" zotere zidzakuthandizani kufooketsa chilakolako chanu cha maswiti);
  • Kuphika kunyumba (kotero kuti mudziwe ndendende kapangidwe ka mbale ndi sauces zomwe mumapereka);
  • Onetsetsani kuti madzi akumwa aukhondo alipo (nthawi zambiri timasokoneza njala ndi ludzu).

20 zakudya zabwino

Bwererani ku Dan Buttner ndi Malamulo Ake Aatali. Akatswiri apeza kuti anthu azaka 150 m’madera osiyanasiyana padziko lapansi ali ndi malamulo ofanana ndi mmene amadyera. Sawerengera ma calories, samamwa mavitamini, ndipo samalemera magalamu a mapuloteni. Pambuyo pofufuza zotsatira za maphunziro oposa 15 omwe anachitika m'madera a buluu m'zaka za zana lapitalo, Buettner ndi anzake adatha kupeza malamulo a zaka XNUMX omwe amagwirizanitsa anthu akale kwambiri padziko lapansi. Mutha kuwerenga za kusiyana kwa zakudya zamtundu uliwonse wa "magawo abuluu" patsamba langa lapitali Pano.

  1. 95% ya zakudya ayenera kukhala zomera zakudya

M'dera lililonse la Blue Zones, mbewu zonse ndi nyemba zimalamulira patebulo chaka chonse. Anthu azaka XNUMX amadya masamba am'nyengo mumitundu yawo yonse yochititsa chidwi, ndipo m'nyengo yozizira amawotcha mchere kapena kuwumitsa zochulukirapo. Zakudya zabwino kwambiri za moyo wautali ndi masamba obiriwira a masamba. Kafukufuku wasonyeza kuti chiwerengero cha imfa pakati pa anthu azaka zapakati omwe amadya kapu ya masamba ophika tsiku ndi tsiku ndi theka la anthu omwe sanadye masamba.

  1. idyani nyama zosaposa kawiri pa sabata

Mabanja ambiri a Blue Zones amadya nyama yaying'ono - nthawi zambiri amangowonjezera kununkhira kwatsopano pazakudya zokha. Yesetsani kuchepetsa nyama muzakudya zanu: osapitilira 60 magalamu komanso osapitilira kasanu pamwezi. Sankhani nkhuku, mwanawankhosa kapena Turkey kuchokera m'mafamu am'deralo. Nyama yomwe ili ku Blue Zones imachokera ku nyama zomwe zimadyetsedwa kwaulere kapena kudyetsa chakudya cham'deralo, zomwe zimapangitsa kuti pakhale ma omega-5 fatty acids ambiri.

  1. Idyani mpaka 90 magalamu a nsomba tsiku lililonse

The Adventist Health Study - ambiri mwa anthu okhala ku Loma Linda - momwe 2002 Achimereka adachita nawo kuyambira 96, adapeza kuti anthu omwe amadya nsomba zazing'ono kamodzi pa tsiku muzakudya zawo zokhala ndi zomera amakhala nthawi yayitali. Ku Blue Zones, nsomba ndi gawo lofala pazakudya za tsiku ndi tsiku. Zosankha zabwino kwambiri ndi sardines, anchovies, cod - samaunjikira mercury ndi mankhwala ena. Apa mupeza enanso malangizo pa zimene ndi kuchuluka nsomba monga mu zakudya zanu.

  1. Chepetsani mkaka

Chigayo cha munthu sichinakonzekere kutengera mkaka wa ng'ombe. Anthu okhala m'madera a buluu amapeza calcium yomwe amafunikira kuchokera ku zomera. Mwachitsanzo, kapu ya kabichi yophika imapereka kashiamu wochuluka ngati kapu ya mkaka. Werengani za zomera zina za calcium pano. Komabe, zinthu zochokera ku mkaka wa mbuzi ndi nkhosa monga yogurt ndi tchizi ndizofala pazakudya zachikhalidwe za anthu aku Icaria ndi Sardinia.

  1. Chepetsani kudya dzira

M'madera a Blue Zones, anthu amakonda kudya dzira limodzi pa sabata: mwachitsanzo, anthu a ku Nikoi amawotcha mazira ndikuwayika mumatope a chimanga, pamene pachilumba cha Okinawa, mazira owiritsa amawonjezeredwa ku supu. Yesani kusintha kadzutsa ka dzira/omelet ndi zipatso kapena zakudya zina zochokera ku mbewu (onani pulogalamu yanga yam'manja kuti mupeze malingaliro angapo okoma otengera kadzutsa).

  1. Idyani theka la chikho cha nyemba tsiku lililonse

Nyemba zakuda ku Nicoya Peninsula, soya ku Okinawa, mphodza, nandolo ndi nyemba zoyera ku Mediterranean - nyemba ndiye mwala wapangodya wazakudya za Blue Zone. Pafupifupi, nyemba ndi 21% mapuloteni, 77% zovuta chakudya, ndi ochepa mafuta. Ndiwonso gwero lalikulu la fiber (werengani apa za chifukwa chomwe timafunikira fiber komanso zakudya zomwe zili bwino kwambiri). Nyemba zili ndi michere yambiri kuposa zakudya zina zambiri padziko lapansi. Theka la kapu ya nyemba patsiku - kuchuluka komwe kumadyedwa ndi Blue Zones pafupifupi - kumapereka mavitamini ndi mchere wambiri womwe anthu amafunikira.

  1. Sinthani ku tirigu wonse kapena mkate wowawasa

M'magawo atatu mwa asanu a Blue Zones, mkate ndiye chakudya chofunikira kwambiri. Koma uwu si mkate umene ambiri a ife timagula tsiku lililonse. Mkate ku Ikaria ndi Sardinia, mwachitsanzo, umapangidwa kuchokera ku mbewu zosiyanasiyana za 100%, kuphatikizapo tirigu, rye ndi balere. Aliyense amapereka zakudya zosiyanasiyana komanso kuchuluka kwa fiber. Kuphatikiza apo, mkate wanthawi yayitali umakhala ndi mabakiteriya omwe "amagaya" wowuma ndi gluteni, zomwe zimathandiza kuti mtandawo udzuke. Panthawi imeneyi, asidi amapangidwa, zomwe zimapangitsa kuti ufa wowawasa ukhale wokoma. Zotsatira zake, mkate uwu umachepetsa glycemic katundu ndipo umakhala ndi gilateni yochepa.

  1. Chepetsani shuga

Anthu okhala ku Blue Zones sadya zosaposa gawo limodzi mwa magawo asanu a shuga wowonjezera omwe timadya pafupifupi. Ziwindi zazitali, monga lamulo, zimawonjezera uchi ku tiyi, ndipo zokometsera zimadyedwa patchuthi chokha. Yesetsani kuti musawonjezere shuga ku chakudya ndi zakumwa. Idyani makeke, maswiti, ndi zinthu zowotcha kangapo pamlungu. Ndipo pewani zakudya zopangidwa ndi zotsekemera.

  1. Idyani mtedza wodzaza manja awiri tsiku lililonse

Uku ndiye kumwa kwatsiku ndi tsiku kwa okhala ku Blue Zones. Deta yochokera ku kafukufuku wazaka 30 ku Harvard idawonetsa kuti mwa anthu omwe amadya mtedza, chiwopsezo cha kufa ndi 20% poyerekeza ndi omwe samadya mtedza. Kafukufuku wina akuwonetsa kuti mtedza umathandizira kuchepetsa cholesterol yoyipa ndi 20%.

  1. Idyani Zakudya Zonse

Anthu okhala mu "magawo abuluu" amadya zinthu zonse: osati zopangidwa ndi mafakitale komanso "zolemetsedwa" ndi zowonjezera zowonjezera kukoma, mtundu ndi fungo. Satenga zowonjezera, koma amapeza zonse zomwe thupi lawo limafunikira kuchokera ku zakudya zomwe zimabzalidwa komweko, zomwe nthawi zambiri zimakhala zodzipangira okha. Zotengera: Pewani zakudya zokhala ndi mndandanda wautali wa zosakaniza ndipo gulani chakudya m'misika ya alimi pafupipafupi momwe mungathere.

  1. Wonjezerani madzi omwe mumamwa

California Adventists amalimbikitsa kumwa magalasi 7 a madzi patsiku, kutchula kafukufuku wosonyeza kuti milingo yabwino ya hydration imachepetsa mwayi wa kutsekeka kwa magazi. Komanso, poletsa ludzu lanu ndi madzi osavuta, mumapewa zakumwa zotsekemera kapena zotsekemera.

  1. Sankhani vinyo wofiira wa tebulo ngati mowa

Anthu m'madera ambiri a buluu amamwa magalasi amodzi kapena atatu patsiku. Vinyo amalimbikitsa kuyamwa kwa ma antioxidants a zomera. Komanso, mowa wina kumapeto kwa tsiku umachepetsa nkhawa, zomwe zimakhala zopindulitsa pa thanzi lonse.

  1. Imwani tiyi wobiriwira ndi zitsamba

Anthu a ku Okinawa amamwa tiyi wobiriwira tsiku lonse kuti athandize kuchepetsa chiopsezo cha matenda a mtima ndi mitundu ina ya khansa. Ndipo anthu okhala ku Ikaria brew teas kuchokera ku rosemary, wild sage ndi dandelion - zitsamba zonsezi zimakhala ndi anti-inflammatory properties.

  1. Sangalalani ndi khofi

Anthu okhala pachilumba cha Nicoya ndi zilumba za Sardinia ndi Ikaria amamwa khofi wambiri. Zotsatira za kafukufukuyu zimagwirizanitsa kumwa khofi ndi chiwopsezo chochepa cha dementia ndi matenda a Parkinson.

  1. Mapuloteni abwino

Mukuda nkhawa ndi zakudya zanu zochokera ku zomera zomwe mulibe mapuloteni? Nthano yakuti zomera sizingatipatse zomanga thupi zokwanira ndizofala kwambiri. Mungakhale ndi chidwi chowerenga za izi pokambirana ndi mmodzi wa othamanga kwambiri, wogonjetsa mtunda. Ironman Vegan Rich Roll. Chinyengo ndi kuphatikiza nyemba, mbewu, mtedza, ndi ndiwo zamasamba muzakudya zanu kuti mupereke ma amino acid asanu ndi anayi omwe thupi lanu silingathe kupanga lokha. Mutha kuwerenga zambiri za kuchuluka kwa mapuloteni omwe timafunikira komanso zakudya zamasamba zomwe zili nazo apa.

  1. Idyani zakudya zakumaloko malinga ndi nyengo

Monga mukudziwira, kunyamula katundu kwa nthawi yayitali kumaphatikizapo kugwiritsa ntchito mankhwala "reagents" kuti apereke mumsika wogulitsa. Mawu ofunika apa ndi "kuona". Inde, ndizotheka kuti mango ochokera kumadera akutali komanso pashelufu ya supermarket ya ku Moscow adzawoneka okongola, koma ngati pali mavitamini ndi michere yomwe yatsala mmenemo ndi funso losamveka. Momwemonso ndi nsomba. Zogulitsa zokha zomwe zimaperekedwa ndi mpweya zimatha kutchedwa "chilled". Ndipo zinthu zozizira ndizokwera mtengo kwambiri.

  1. Khalani ndi moyo wokangalika koma wodekha

Zabwino kwambiri mdani wa zabwino. Izi zimagwiranso ntchito pazolimbitsa thupi. Ngati simukuphunzitsidwa mpikisano wa marathon, simukuyenera kukhala pa treadmill. Mvetserani mmene mukumvera. Yendani kwambiri, sambirani kuti musangalale, ndikuchita zinthu zomwe zimawonjezera kusinthasintha kwa msana (monga yoga). Komanso khalani ndi zochita zanu za tsiku ndi tsiku. Thupi ndi chinthu chanzeru, ndipo limakonda ndi kulemekeza dongosolo ndi kusasinthasintha kwa zizolowezi.

  1. Chepetsani kudya kwa calorie pang'onopang'ono

Cholinga chochepetsa kudya kwa calorie ndikusunga cholesterol yabwinobwino komanso kuthamanga kwa magazi (ndiko kuti, kupewa kukula kwa matenda amtima). Kuchepetsa zopatsa mphamvu zama calorie pazakudya ndikosavuta ngati mumvera ma nuances monga kukula kwa mbale (mumbale yaing'ono, gawolo likuwoneka lalikulu), kutafuna chakudya, chizolowezi chopanga chakudya cham'mawa kwambiri kuposa chakudya chamadzulo.

  1. Khalani ndi zolinga zenizeni

Kupambana kukwaniritsa theka la chikhumbo kumadalira momwe mumapangidwira momveka bwino komanso mwachindunji. Ndipo ziribe kanthu mtundu wa maloto omwe muli nawo - zakuthupi, kapena, zokhudzana ndi thanzi. Anthu okhala ku "madera a buluu" amawona kukonzekera moyo ngati "katemera" wolimbana ndi matenda ambiri. Iwo ali ndi chidaliro chakuti chikhumbo champhamvu “chowona mdzukuluyo akukwatiwa” chidzapereka chisonkhezero chachikulu ku moyo wathanzi ndi wapamwamba.

  1. Dzizungulireni ndi anthu amalingaliro ofanana

Malo abwino ochezera ndi mtundu wa chitsimikizo kuti tsiku lina simudzasokera. Komanso, malo othandizira amachepetsa chiopsezo cha zovuta m'moyo. Ndipo kusakhalapo kwa zinthu zodetsa nkhawa kumapangitsa kuti moyo ukhale wabwino.

Siyani Mumakonda