Igcine ukubuyekezwa ngoJuni 27, 2021 ngu Roger Kaufman
Shintsha - ngiyayethemba imizwa yami
thatha wena isikhathi futhi ucabange ngamandla akho angaphakathi.
Lena inkululeko etholakala mahhala kuwo wonke umuntu.
Bengizibuza ukuthi ngabe ulutholile yini uphawu Lwesondo Lenhlanhla oluthi “Thatha isikhathi” yazi.
Nasi isaga sesi-Irish:
Thatha isikhathi sakho,
- ukujabula, umculo womphefumulo
- ukuze lieben, kuyinjabulo yangempela yokuphila
- ukuze träumen, iyindlela eya ezinkanyezini
- ukujabula, kuyisango lika unenhlanhla
- ukuze ukudlala, kuyimfihlo yobusha
- ukucabanga, kuwumthombo wamandla
- ukusebenza, yinani le impumelelo
Amathiphu ayi-10 - ukukusiza ukuthi uhlale usemusha - imfihlo yobusha
Abanye bethu bazama ukuthola izindlela zokuhlala basha, futhi ngenkathi ungakwazi ukusho isikhathi, ngezinyathelo ezimbalwa ezihlakaniphile, ungasebenzisa izinkomba ze ukuguga futhi ubhekane nenqubo yokuguga.
Okulandelayo 10 imibono ngokuqinisekile izokusiza ukuthi ubukeke futhi uzizwe umncane isikhathi eside.
Sebenzisa ingqondo yakho futhi uhlale umusha - Imfihlo yobusha
Noma ingqondo ingeyona izicubu zomzimba, iyakusebenzisa lokho okudala ukuthi “yisebenzise noma uyilahlekele” namanje.
Izikena zobuchopho zibonisa ukuthi uma Menschen sebenzisa izingqondo zabo ngezindlela ezingajwayelekile, igazi eliningi ligeleza ngokuqondile ezingxenyeni ezihlukene zomqondo, kanye nezindlela ezintsha zemizwa.
Ocwaningweni kujenali Nature kusukela ngo-2004, abantu abasha baqeqeshwa ngezindlela zokuzisebenzisa.
Ngemuva kwezinyanga ze-3, ukuhlolwa kwe-MRI kubonise ukuthuthukiswa kwezindaba ezimpunga emakhanda abo - ingxenye ebhekene nezici ezinkulu zengqondo.
Lapho abantu ocwaningweni beyeka ukujuxuza, ubuchopho babo bashwabana futhi.
Ngakho-ke, kufanele sigcine izingqondo zethu zimatasa ukuze silondoloze kokubili umcabango nezimfanelo.
Kungakhathaliseki ukuthi i-crossword puzzle, i-sudoku, noma idigri yasekolishi.
Uma uzama ubuchopho bakho njalo Maka Ukuzifaka enkingeni kukwenza ube maningi amathuba okuthi ugcine amamabula akho!
Ukwengeza, olunye ucwaningo olwanyatheliswa kuyi-Journal of the American Medical Organization lwathola ukuthi ukuhlanganyela emisebenzini evuselela ingqondo nakakhulu kungaholela ekwehleni kwengozi ye-Alzheimer's.
Imfihlo yobusha - yiba ophumayo
Ukuzihlukanisa nomphakathi kuwukubikezela ukwehla kokusebenza kwengqondo ngeminyaka, ngokocwaningo locwaningo lukahulumeni wase-US.
Ochwepheshe bakholelwa ukuthi lokhu kungenzeka kungenxa yokungadonsi kwabo ezinhlobonhlobo zamakhono okuxhumana.
Ucwaningo lubonisa ukuthi abantu abayingxenye yeqembu - kungakhathaliseki ukuthi isonto noma iklabhu yezemidlalo - banempilo enhle ebudaleni kunabantu ngabanye, nokuthi ububanzi bokuxhumana (amalungu omndeni, abangani abasondelene, umsebenzi kanye nomsebenzi) yilona olubanzi. njll.)
Ngakho-ke musani nje ukwenza isikhathi se-crossword puzzle yesizungu sakho, yenzani isikhathi semisebenzi ndawonye - futhi qiniseka ukuthi unabantu abaningi ngangokunokwenzeka.
Ziqeqeshe kakhulu futhi ubonakale umncane
Kukholakala ukuthi okuningi okumnyama I-Veränderungenokubangelwa ukuguga okulandelanayo—njengokwanda kwamafutha, ukuncipha kwemisipha, nokuma okungekuhle—kungalandelelwa emuva ekunganyakazini okudala kwakudala.
Isibonelo, ucwaningo lwe-longitudinal Fels oluhlola ukuguga, ukwakheka komzimba kanye nendlela yokuphila yathola ukuthi abesifazane abenza umsebenzi onamandla njengokugijima, ukugibela ibhayisikili noma ukubhukuda izikhathi ezimbalwa ngeviki balahlekelwa kufika ku-11,8 kg ngaphansi kwalabo abangasebenzi kancane Abesifazane banomzimba omncane kakhulu amafutha kanye.
Nokho, uma ufuna okwengeziwe I-Sorgen khathalela impilo yenhliziyo yakho nokuphila kahle kunosayizi wakho wokugqoka, imisebenzi engaphansi kakhulu efana nokuhamba ngokuqinisekile isiza ukuvikela isitho sakho esibalulekile.
Isebenza ngangokunokwenzeka Indlela yempilo Ukugcina kuyisiqondiso esihle kunoma yimuphi umuntu ozama ukumisa ukuguga ngokushesha.
Omega 3 fatty acids imfihlo yobusha
Izinhlanzi ezinamafutha afana ne-saumoni, i-mackerel, i-herring, ne-tuna ziyimithombo engcono kakhulu ye-omega-3 ebalulekile yamafutha acid, okutholakale empeleni ukusiza ukulwa nesifo senhliziyo (ikakhulukazi uma kuhlanganiswe nama-statins), uhlobo lwesifo sikashukela II, kanye nokuvikela isifo samathambo. .
Kukholakala nokuthi i-omega-3 isiza isikhumba ukuthi sihlale siguquguquka futhi sinamanzi, okusho ukuthi imibimbi mancane amathuba okuthi ivele - yingakho i-salmon iyisisekelo sesu elidumile le-Perricone lokulwa nokuguga. Nokho, izinzuzo ze-omega-3 azigcini nje ngokujula esikhunjeni!
Ucwaningo olwenziwa yi-Chicago's Rush College lwango-2005 lwathola ukuthi ukudla izinhlanzi ezinamafutha kungase kunciphise ukwehla kwengqondo okuhambisana nokuguga.
Imiphumela yabonisa ukuthi ukudla izinhlanzi ezinamafutha okungenani kanye ngesonto izinga lokwehla kwengqondo ngayinye ngonyaka ngamaphesenti ayi-10 kuye kwayi-13.
Khulisa ukusetshenziswa kwakho kwama-antioxidants - imfihlo yentsha
Njengoba sikhula, amazinga angaphephile, ama-radicals mahhala ayanda, kuyilapho ukukhiqizwa komzimba kwama-antioxidants - izinto "ezingakwazi ukugoqa" ama-radicals mahhala - kuncipha.
Ngokocwaningo olwenziwe yiHuman Nourishment Research Centre ngesihloko Okuhlukile e-Tufts University e-Boston, ukudla okunothe nge-antioxidant kunganciphisa inqubo yokuguga emzimbeni nasengqondweni.
Abacwaningi baphinde bathola ukuthi ukudla okufana nama-blueberries nesipinashi kungakhuphula amandla e-antioxidant egazini lomuntu ngamaphesenti ayi-10 kuye kwangama-25.
Ngakho-ke zama ukudla okuningi kwakho.
I-antioxidant yamavithamini A, C kanye no-E adlala indima ebalulekile ekuvikeleni umzimba kuma-radicals mahhala ngokuphelele.
Ngakho-ke, umgomo uwukuqinisekisa ukuthi udla izithelo nemifino ehlukahlukene, ikakhulukazi leyo enemibala egqamile.
I-Vitamin A ikakhulukazi isiza ukugcina isikhumba siqinile, sinempilo futhi sinokulinganisela.
Sidla ukudla okunothe nge-beta-carotene. Izaqathe ziyikhethelo elihle - kodwa amazambane ajabulisayo, ama-beet, ama-squashes, namakhabe nawo ayizinsiza ezinhle.
Imfihlo yobusha - yenza ucansi olwengeziwe
Ungazikhethela: Uma ufuna ukuhlala umncane, kwenze ucansi oluningi.
Ucansi lukhulisa uthando olungokomzwelo, lusiphumuza, lwehlisa ukukhathazeka, futhi lusenza sizizwe simangalisa ngempela.
Ucwaningo olwenziwa umagazini i-Psychology Today luthole ukuthi lapho umuntu eqina futhi enempilo, ngokuvamile kuba nomdlandla futhi kujabulisa ukuphila kwakhe kobulili.
Ngokwesibonelo, abasubathi abangochwepheshe ababesadlala ezemidlalo eminyakeni yawo-XNUMX benza ukuphila kothando okwakufana naleyo minyaka engamashumi amabili kwaba kwentsha.
Ngokunjalo, uMichael Roizen, encwadini yakhe ethi Genuine Age, ubike ukuthi abesifazane abadumele ngezinga noma ubuningi bokuxhumana kwabo ngokocansi banesikhathi sokuphila esingaphansi kwesigamu sonyaka esiphakathi kwesilinganiso sabo seminyaka yobudala, kuyilapho abesifazane abaneliseka ngakho bobabili behlala ne- izinga eliphezulu kanye nobungako bunesikhathi sokuphila iminyaka eyiphesenti elilodwa namashumi amahlanu ubude kunobujwayelekile.
Kwabesilisa, ukuba nama-orgasm angaphansi kuka-5 ngonyaka kunciphisa isikhathi sokuphila ngamaphesenti amabili namashumi amahlanu, kanti indoda ene-orgasm engaphezu kuka-300 ngonyaka ngokuqinisekile izokwandisa iminyaka yayo yokuphila ngeminyaka emithathu.
Yidla kancane kakhulu
Cishe ngeke ujabule ukuzwa lokhu, kodwa ucwaningo lwakamuva lubonisa ukuthi ukunciphisa ukudla kwakho kwekhalori kunomthelela omuhle empilweni yakho. URisiko ukuthuthukiswa kwezifo kanye nezifo ezihlobene nobudala - okuhlanganisa isifo sikashukela, imithambo evalekile, isifo senhliziyo nemithambo yegazi.
- njengoba kungaba neyakho ukuphila andisa!
Ocwaningweni eWashington College Institution of Medicine e-St Iminyaka yobudala engama-41 kuye kwengama-65 ngaphezulu idliwe phakathi kuka-1400 no-2000 amakholori ngosuku iminyaka eyisithupha.
Ukusebenza kwenhliziyo, umfutho wegazi kanye nezimpawu zokuvuvukala kuqhathaniswe nezihloko zokulawula ezingama-25 ezazinekhalori ephakathi kuka-2000 no-3000 wamakholori - okuyisimo esivamile sokudla kwaseNtshonalanga.
Ukunwebeka kwe-myocardium umfutho wegazi ophakeme kanye nezimpawu zokuvuvukala (kuhlanganise nezihlobene nomdlavuza) zazinempilo kakhulu eqenjini lekhalori ephansi.
ngithembele kuwe
Abantu abafinyelela ekugugeni abagcini nje ngokuba namandla ngokomzimba, ngokwengqondo nangokwenhlalo, kodwa futhi banamazinga aphezulu ukuzicabangela.
Ukuzicabangela ngokwakho kuyinhlanganisela yokuzibona futhi ukuzethemba.
Ucwaningo lukhombisa ukuthi kuyisici esibalulekile esihlukanisa abantu abaneminyaka eyikhulu. Ososayensi babike ukuthi abantu abadala abaneminyaka eyikhulu, yilapho benza izinqumo ezisekelwe kulokho abakucabangayo kunalokho abanye abakulindele.
Babeka umthwalo wenhlalakahle yabo kubo ngokwabo hhayi kodokotela babo.
abantu abaphezulu ukuzethemba bavame ukubona izinkinga njengezinselele, izithiyo njengesizathu sokuphindaphinda imizamo yabo, nokwehluleka njengokuhlangenwe nakho kokwazi ukuze bathuthuke ngokuzayo.
U-Albert Bandura, udokotela wezifo zengqondo owakha umbono wokuziphilisa, uveza ukuthi amandla ethu amaningi ayancipha njengoba sikhula - okusenza sibe namandla. amandla ukuze, ukuhlola kabusha ikhono lethu lemisebenzi ethile - ukuthi ukuzuza olwazini, amakhono kanye namakhono kunxephezela lokhu.
Yelula futhi uthuthukise ukuhamba kwakho - imfihlo yobusha
UJeder Mensch ifunda ngokuba buthaka kwamathambo - ukuncipha kogqinsi lwamathambo okuzigxilisa njengoba ukukhula kwesistimu yethu yamathambo, namandla amancane kakhulu.
Kodwa-ke, isimo esifanayo, i-sarcopenia, sithinta izicubu zakho zemisipha njengoba ukhula. Phakathi kuka-30 no-80, amaphesenti angu-15 wesisindo somzimba alahlekile (kanye nawo ukuqina nethoni).
Kodwa ingabe ukulahlekelwa kungenxa nje yokukhula ngeminyaka noma ukwehla komsebenzi? Ekushicilelweni ku-International Journal of Sports Imithi, abantu abaneminyaka engu-70 ubudala ababekhuluphale iminyaka engaphezu kwengu-10 babenemisipha elingana neyabaneminyaka engu-28 ubudala!
Das imfihlo intsha yengeza amandla athile noma ukujima kwe-cardio kushejuli yakho yamasonto onke. Kungushintsho oluhlakaniphile uma ufuna ukuvikela imisipha yakho.
Ukuguquguquka nakho kuyanda ngokuya ngeminyaka Shintsha iyancipha lapho izicubu ezixhumeneyo ziqina, izicubu zemisipha ziyancipha futhi amalunga abuye ome lapho uketshezi lwe-synovial luphela.
Nakuba ungeke uhloniphe ukuthinta izinzwane zakho, eyakho ingakuhloniphi inkululeko ngisho noma ungakwazi ukugoba ukuze ubophe izintambo zakho ngokushesha!
Ukuhamba okuvamile nokwelula (futhi akukephuzi kakhulu ukuqala) kungasiza ekunciphiseni imiphumela yokuguga emalungeni nasemisipha.
Vikela isikhumba sakho
Kunezinto ezimbili eziguquguqukayo ezithinta indlela esiguga ngayo: okwangaphakathi - okubangelwa ufuzo esilutholayo - kanye nengaphandle (yangaphandle noma indawo ezungezile)
Izinto ezifana nokuchayeka elangeni nokubhema ugwayi - akukuthandi lokhu imfihlo yobusha .
Lena indawo lapho ongahweba khona. Uma ubhema, yeka - futhi noma ungayifaki i-SPF esikhumbeni sakho, qala!
Ngaphandle kokuphepha kwemisebe yelanga, ukuchayeka okuqondile nsuku zonke kungabangela ukuguquguquka okuphawulekayo nokulimala esikhumbeni, okufana nalokhu: B. amabala, amabala obudala, imithambo yegazi kanye nemibimbi emikhulu.
Ucwaningo lwango-2002 luphinde lwabonisa ukuthi imibimbi yobuso engakabonakali ngeso lenyama ibonakala ngaphansi kwelensi encane kubabhemi bakagwayi abaneminyaka engu-20 ubudala.
Ukubhema ugwayi kubangela izinguquko zamakhemikhali emizimbeni yethu asheshisa ukuguga. Umuntu obhema osikilidi abayi-10 noma ngaphezulu ngosuku okungenani iminyaka eyi-10 ngokwezibalo kungenzeka ukuthi akhiqize isikhumba esiqinile esigugile nesishwabene kunomuntu ongabhemi.
Abasubathi abangochwepheshe abebesavivinya umzimba eminyakeni yawo-20 babe nezimpilo zocansi eziqhathaniswa nalezo zabo-XNUMXs.
Ucwaningo e-Washington University Institution of Medicine e-St. Louis lithole ukuthi amavolontiya angu-25, aneminyaka engu-41 kuya ku-65, adla phakathi kuka-6 no-1400 kilojoule nsuku zonke ngaphezu kweminyaka engu-2000.
Ingabe ukulahlekelwa ngenxa nje yokukhula ngeminyaka noma ukuncipha komsebenzi? Ocwaningweni lokucwaninga olwanyatheliswa kuyi-International Journal of Sports Medication, abantu abaneminyaka engu-70 ababeze baphakamise izinsimbi ngendlela evamile iminyaka engaphezu kwengu-10 babenemisipha elingana neyabaneminyaka engu-28 ubudala!
Umuntu obhema osikilidi abayi-10 noma ngaphezulu ngosuku okungenani iminyaka eyi-10 ngokwezibalo kungenzeka ukuthi akhiqize isikhumba esigugile kakhulu nesishwabene kunomuntu ongabhemi.
