Yakapedzisira kugadziridzwa musi waChikumi 27, 2021 na Roger Kaufman
Shandura - Ndinovimba manzwiro angu
Tora yako Edza uye fungisisa nezvesimba rako remukati.
Urwu ndirwo rusununguko runowanikwa pachena kumunhu wese.
Ini ndinoshamisika kana iwe uchigona kushandisa Wheel yeFortune chiratidzo "Tora Edza” kuziva.
Heino chirevo cheIrish:
Tora nguva yako,
- kuti ufare, imhanzi yemweya
- kuti uzo lieben, ndiwo mufaro wechokwadi woupenyu
- kuti uzo kurota, ndiyo nzira inoenda kunyeredzi
- kuti ufare, ndiro suo raJehovha rombo rakanaka
- kuti uzo playing with, ndicho chakavanzika chouduku
- kufunga, ndiko kunobva simba
- kushanda, ndiwo mutengo we kubudirira
10 matipi - kukubatsira kuti urambe uri mudiki - chakavanzika chehudiki
Vamwe vedu vari kuyedza kutsvaga nzira dzekuti varambe vari vadiki, uye kunyangwe iwe usingakwanise kuenda kunze kwenguva, nematanho mashoma akangwara aunogona nezviratidzo zve. kuchembera uye kubata nekukwegura.
Zvinotevera 10 Pfungwa zvirokwazvo ichakubatsira kutaridzika uye kunzwa uri mudiki kwenguva refu.
Shandisa pfungwa dzako uye ugare uri mudiki - Chakavanzika chehudiki
Kunyangwe pfungwa dzisiri tsandanyama, dzinoshandisa izvozvo kumusoro Kutaura kuti "shandisa kana kurasikirwa nayo" zvakadaro.
Brain scans inoratidza kuti kana vanhu shandisa pfungwa dzavo nenzira dzisina kujairika, ropa rakawanda rinoyerera rakananga kunzvimbo dzakasiyana-siyana mupfungwa, uye nzira itsva dzetsinga dzinoumba.
Muchidzidzo mujenari muzvarirwo kubva muna 2004, vechidiki vakadzidziswa maitiro ekuita navo.
Mushure memwedzi ye3, MRI scans yakaratidza kuvandudzwa kwegrey nyaya mumisoro yavo - chikamu chinokonzera maitiro makuru epfungwa.
Apo vanhu vari muchidzidzo vakamira kuita juggling, uropi hwavo hwakadambuka zvakare.
Naizvozvo, tinofanira kuchengeta ndangariro dzedu dzakabatikana kuchengeta zvose zviri zviviri fungidziro nounhu.
Kunyangwe iri dambudziko remapikicha, Sudoku kana dhigirii rekoreji.
Kana ukaedza, pfungwa dzako dzose Tag Zviratidze kumatambudziko uye uchave nemukana wakakura wekuchengeta mabhura ako!
Uyezve, imwe ongororo yakabudiswa muJournal yeAmerican Medical Organisation yakaratidza kuti kunyanya kutora chikamu mumabasa ekuvandudza pfungwa kunogona kutungamirira kungozi yakaderedzwa yechirwere cheAlzheimer.
Chakavanzika chehuduku - kuve nehukama
Zvinoenderana neongororo yekutsvagisa yehurumende yeUS, kuzviparadzanisa nevamwe ndiko kufanotaura kuderera kwekushanda kwepfungwa sezvatinokura.
Vanamazvikokota vanotenda kuti izvi zvinogona kunge zvichikonzerwa nekuti havatore pane akasiyana hunyanzvi hwekudyidzana.
Ongororo yetsvakiridzo inoratidza kuti vanhu vari chikamu chechikwata - ingave chechi kana kirabhu yemitambo - vane hutano sezvavanokura kupfuura vanhu, uye nekuwedzera huwandu hwekubatana (nhengo dzemhuri, shamwari dzakanaka, basa uye basa). .)
Saka kwete kungotora nguva yedambudziko remapikicha ekusurukirwa kwako, asi zvakare tora nguva yezviitwa zvakagovaniswa - uye ive nechokwadi chekuti une vanhu vakawanda sezvinobvira.
Rovedza muviri zvakanyanya uye unozoonekwa uri mudiki
Zvinotendwa kuti zvakawanda zvekusuwa shanduko, izvo zvinokonzeresa kuchembera kwenguva - sekuwedzera kwemafuta, kurasikirwa kwemhasuru uye kusamira zvakanaka - kunokonzerwa nekusaita basa kwekare.
Semuyenzaniso, mukudzidza kwenguva refu kubva kuDombo iyo yakaongorora kuchembera, chimiro chemuviri uye mararamiro, zvakaonekwa kuti vakadzi vanoita mabasa anesimba emuviri akadai sekumhanya, kuchovha bhasikoro kana kushambira kakawanda pasvondo vanorasikirwa kusvika pamakirogiramu makumi maviri nemashanu (11,8 kg) zvishoma. pane avo vakanga vasingashande Vakadzi vanewo mafuta akawanda emuviri.
Zvisinei, kana uchida zvakawanda Kuchengeta kuva nehanya nezvehutano hwemoyo wako uye kugara zvakanaka kupfuura ukuru hwezvipfeko zvako, mabasa mashoma akanyanya kufanana nekufamba achabatsira kuchengetedza nhengo yako yakakosha.
Imwe inoshingaira sezvinobvira Nzira yehupenyu igwara rakanaka kune chero munhu ari kuedza kumisa kuchembera nekukurumidza.
Omega 3 fatty acids ndiyo chakavanzika chehuduku
Hove dzine mafuta dzakadai sesaumoni, mackerel, herring uye tuna ndiyo yakanakisa sosi yeakakosha omega-3 fatty acids, ayo akawanikwa achirwisa chirwere chemoyo (kunyanya kana akasanganiswa nema statins), mhando II chirwere cheshuga pamwe nekudzivirira rheumatoid arthritis.
Omega-3 inotendwawo kubatsira ganda kuti rirambe rakasununguka uye riine hydrated, zvichireva kuti makwinya haanyanyi kuoneka - ndosaka salmon iri hwaro hweiyo yakakurumbira anti-kuchembera Perricone zano. Nekudaro, mabhenefiti eOmega-3 haasi akadzika ganda chete!
Ongororo yakaitwa muna 2005 kubva kuRush College muChicago yakawana kuti kudya hove dzine mafuta kunogona kuderedza kuderera kwepfungwa kunoenderana nekuchembera.
Migumisiro yakaratidza kuti kudyiwa kwehove dzine mafuta zvishoma kamwe pavhiki chiyero chekuziva chinoderera chimwe nechimwe inogona kuderedzwa ne10 kusvika ku13 muzana pagore.
Wedzera kushandisa kwako antioxidants - chakavanzika chehudiki
Sezvo isu tichikura, mwero wekusachengetedzeka, wakasununguka zvachose radicals unowedzera, nepo kugadzirwa kwemuviri kwe antioxidants - izvo zvinhu zvinogona "mop kumusoro" mahara radicals - inoderera.
Zvinoenderana nezvidzidzo zvakaitwa neHuman Nourishment Research Study Center pamusoro penyaya Zvimwe paTufts University muBoston, zvikafu zvine antioxidant zvinogona kuderedza kuchembera mumuviri uye zvakare muuropi.
Vatsvakurudzi vakawanawo kuti zvokudya zvakaita seblueberries uye sipinashi zvinogona kuwedzera simba re antioxidant reropa revanhu ne10 kusvika 25 muzana.
Saka edza kudya zvakawanda.
Iyo antioxidant mavhitaminzi A, C uye E zvakare anoita basa rakakosha mukudzivirira muviri kubva kune akasununguka zvachose radicals.
Chinangwa zvakare ndechekuona kuti iwe unodya zvakasiyana-siyana zvemichero nemiriwo, kunyanya izvo zvine mavara akasimba.
Vitamin A inonyanya kubatsira kuchengetedza ganda rakasimba, rine hutano uye kuenzanisa.
Tinodya zvokudya zvakapfuma mu beta-carotene. Karoti isarudzo inobata maziso - asi mbatatisi inofadza, beet, manhanga uye mavise zvakare zviwanikwa zvikuru.
Chakavanzika chehuduku - kuita zvepabonde zvakanyanya
Sarudzo ndeyako: Kana uchida kuramba uri mudiki, zviite bonde rakawanda.
Bonde rinosimudzira rudo rwepfungwa, rinotizorodza, rinoderedza kuzvidya mwoyo uye rinotiita kuti tinzwe tichinakidza zvechokwadi.
Ongororo yeongororo yakaitwa nemagazini yePsychology Today yakawana kuti kusimba uye hutano hwemunhu, ndiko kuwedzera kwakasimba uye kunakidza hupenyu hwavo hwepabonde.
Semuyenzaniso, vatambi venyanzvi vakanga vachiri kutamba mitambo mumakore avo e60s vaive nehupenyu hwerudo hwepwere hunoenderana nemakumi maviri emakore iwayo.
Saizvozvo, Michael Roizen akashuma mubhuku rake Genuine Age kuti vakadzi vanoodzwa mwoyo nemhando kana huwandu hwehukama hwavo hwepabonde vane tarisiro yehupenyu hafu yegore pazasi peavhareji yezera ravo, nepo vakadzi vanogutsikana nezvose zviri zviviri Iyo yepamusoro mhando zvakare. sezvo huwandu hune tarisiro yehupenyu imwe uye makumi mashanu kubva muzana makore kureba kupfuura mwero.
Kuvarume, kuva nema orgasm asingasviki mashanu pagore kunotapudza tarisiro yekurarama nezvikamu zviviri nezvikamu makumi mashanu kubva muzana, nepo murume ane makore anodarika mazana matatu pagore anozowedzera makore ekurarama kwemakore matatu.
Idya zvishoma
Iwe haungafarire kunzwa izvi, asi tsvakiridzo yazvino yaratidza kuti kuderedza kudya kwecalorie kune simba rinokatyamadza. njodzi kukura kwezvirwere uyewo zvirwere zvine chokuita nezera - zvinosanganisira chirwere cheshuga mellitus, tsinga dzakavharika, zvirwere zvemwoyo uye sitiroko.
- pamwe newako unogonawo Leben wedzera!
Kudzidza kuWashington College Institution of Medicine muSt. Louis kwakabatanidza 25 vanozvipira Makore 41 kusvika 65 makore kumusoro inodyiwa pakati pe1400 ne2000 macalorie zuva nezuva kwemakore matanhatu.
Kushanda kwemoyo, kusimba kweropa uye zviratidzo zvekuzvimba zvakaenzaniswa ne25 control subjects vaive necalorie yekudya pakati pe2000 ne3000 makoriyuta - inova yakafanana neyenguva dzose yekuMadokero kudya.
Iyo elasticity yemhasuru yemoyo BP uye zviratidzo zvinoputika (kusanganisira zvine chokuita nekenza) zvaive zvakanyanya hutano muboka re-calorie rakaderera.
Vimba newe
Vanhu vanosvika pakuchembera havasi kungosimba chete mumuviri, mupfungwa uye mumagariro, asiwo vane mwero wepamusoro kuzvidzora.
Kuzvimiririra musanganiswa wekuzvifunga uye chivimbo.
Zvidzidzo zvekutsvagisa zvinoratidza kuti chinhu chakakosha chinosiyanisa vanhu vane centenarians. Masayendisiti akashuma kuti vanhu vakura vava nemakore zana, ndipo pavanonyanya kuita zvisarudzo zvichibva pane zvavanofunga pane zvinotarisirwa nevamwe.
Vanoisa mutoro wehupenyu hwavo pachavo, kwete kuna vanachiremba vavo.
Vanhu vane high chivimbo vanowanzoona matambudziko sezvinetso, zvipingamupinyi sezvikonzero zvekupeta nhamburiko dzavo, uye kukundikana sechiitiko chine ruzivo chekuvandudza nguva inotevera.
Albert Bandura, chiremba wepfungwa akagadzira pfungwa yekuzvimiririra, anotaura kuti hunyanzvi hwedu hwepanyama hunodzikira sezvatinokura - izvo zvinotiita. inokumanikidza kuti udaro, kuongororazve kugona kwedu kune mamwe mabasa - kuti kuwana muruzivo, hunyanzvi uye kugona kunotsiva izvi.
Tambanudza uye uvandudze kufamba kwako - chakavanzika chehuduku
Munhu wese anodzidza nezve kushaya simba kwebhonzo - kurasikirwa kwepfupa ukobvu hunova hwakamisikidzwa sezvo skeletal system yedu zera, uye zvakanyanya kushoma simba.
Nekudaro, chirwere chakafanana, sarcopenia, chinokanganisa tsandanyama yako sezvaunokura. Pakati pe30 ne80, 15 muzana yemhasuru inorasika (uye pamwe nayo kuoma uye inzwi).
Asi kurasikirwa kwacho kunokonzerwa nokukwegura kana kuti kuderera kwekuita basa here? Mune chinyorwa chakaburitswa muInternational Journal of Sports Mune imwe ongororo yakabudiswa neMedication, vane makore 70 vakanga vawedzera uremu kwemakore anopfuura 10 vaiva nemhasuru dzakangofanana nedzevane makore 28!
Das zvakavanzika yehudiki iri kuwedzera simba kana cardio kudzidziswa kuchirongwa chako chevhiki. Uku ndiko kushanduka kwakangwara kana iwe uchida kuchengetedza tsandanyama yako.
Izvo zvakasiyana-siyana zvinowedzerawo nekuwedzera shandura kana iyo connective tissue yaoma, nyama yemhasuru inodzikira uye majoini anobva aomawo kana synovial fluid yapera.
Nepo iwe usingakwanise kuremekedza kubata zvigunwe zvako, yako inogona rusununguko kunyangwe ukatadza kukotama kuti ukurumidze kusunga tambo dzeshangu!
Kuunganidza kwakajairika uye kutambanudza (uye haina kumbononoka kutanga) inogona kubatsira kuderedza mhedzisiro yekuchembera pamajoini uye mhasuru.
Chengetedza ganda rako
Pane maviri akasiyana anokanganisa maitiro atinoita zera: emukati maficha - anokonzerwa neiyo genetics yatinowana - uye extrinsic (yekunze kana ecological)
Zvinhu zvakadai sekupiswa nezuva uye kuputa fodya - hazvikurudzire izvi Chakavanzika chehuduku .
Iyi ndiyo nzvimbo yaunogona kutengesa. Kana ukasvuta, rega - uye kunyangwe ukasaisa sunscreen paganda rako, tanga!
Pasina kuchengetedzwa kwemwaranzi yezuva, kuratidzwa kwezuva nezuva kwakananga kunogona kukonzera gadziriso inooneka uye kukuvadza paganda, senge: B. Mavanga eganda, makwapa ezera, tsinga dzeropa uyewo nemakwinya makuru.
Ongororo yakaitwa muna 2002 yakaratidzawo kuti kuunyana kwechiso, kusati kwaonekwa neziso rakashama, kunoonekwa pasi pe lenzi ine microscopic mune vanoputa fodya vane makore makumi maviri kana kupfuura.
Kusvuta fodya kunokonzera kuchinja kwebiochemical mumuviri wedu kunowedzera kukwegura. Munhu anosvuta midzanga gumi kana kupfuura pazuva kwemakore angangoita gumi ane mukana mukuru wokubereka ganda rakasakara uye rakaunyana kupfuura munhu asingasvuti.
Vatambi vehunyanzvi vaive vachiri kushingaira mumakumi matanhatu vakaita hupenyu hwepabonde hwakafanana nehwevane makore makumi maviri.
Tsvakurudzo paWashington University Institution of Medicine muSt. Louis yakawana kuti 25 vanozvipira vane makore 41 kusvika ku65 vakapedza pakati pe6 uye 1400 makorikori zuva nezuva kwemakore anopfuura 2000.
Kurasikirwa kwacho kunokonzerwa nokukwegura here kana kuti kuderera kwekuita basa? Mune imwe tsvakurudzo yekuongorora yakabudiswa mu International Journal of Sports Medication, vane makore makumi manomwe vaigara vachisimudza simbi kweanopfuura makore gumi vaiva nemhasuru yakawanda seyemakore makumi maviri nemasere!
Munhu anoputa midzanga gumi kana kudarika pazuva kwemakore angangoita gumi ane mukana wakakura wokuburitsa ganda reganda rekare uye rakaunyana kupfuura munhu asingapute.
