Vikela I-DNA Yakho
Njengoba ukhula, iziphetho zama-chromosome akho ziba zifushane. Lokhu kukwenza ube maningi amathuba okuthi ugule. Kodwa izinguquko zendlela yokuphila zingakhuphula i-enzyme ezenza zibe zinde. Ngaphezu kwalokho, ucwaningo lubonisa ukuthi ukudla nokuzivocavoca kungabasiza ukubavikela. Iphuzu eliyinhloko: Imikhuba enempilo ingase ibambezele ukuguga ezingeni lamangqamuzana.
Dlala ukuze Uphumelele
2/18
Ucwaningo lweminyaka engu-80 luthole abantu abanonembeza -- okusho ukuthi banaka imininingwane, bacabangisisa kahle, futhi bazame ukwenza okulungile -- baphile isikhathi eside. Benza okwengeziwe ngempilo yabo futhi benza izinqumo eziholela ebuhlotsheni obuqinile nemisebenzi engcono.
Enza abangani
Nasi esinye isizathu sokubonga kwakho abangani: Bangase bakusize uphile isikhathi eside. Ucwaningo oluningi lukhombisa ukuxhumana okucacile phakathi kobudlelwano obuqinile nempilo ende. Ngakho zinike isikhathi sokuxhumana.
Khetha Abangane Ngokuhlakanipha
Imikhuba yabangani bakho iyakuthinta, ngakho funa abangani abanempilo enempilo. Amathuba akho okukhuluphala ayakhuphuka uma unomngane owengeza amakhilogremu engeziwe.
Yeka Ukubhema
Siyazi ukuthi ukuyeka ugwayi kungakwandisa impilo yakho, kodwa kungase kukumangaze kangakanani. Ucwaningo lwaseBrithani lweminyaka engu-50 lubonisa ukuthi ukuyeka uneminyaka engu-30 kungase kukunike ishumi leminyaka. Ukukhahlela lo mkhuba usuneminyaka engu-40, 50, noma engu-60 kungase kwengeze iminyaka engu-9, 6, noma 3 ekuphileni kwakho, ngokulandelana.
Yamukela Ubuciko Bokulala
Ukulala kuyinto evamile ezingxenyeni eziningi zomhlaba, futhi manje sekunobufakazi besayensi bokuthi ukulala isithongwana kungase kukusize uphile isikhathi eside. Olunye ucwaningo lwabonisa ukuthi labo ababethimula njalo babenamathuba angama-37% okubulala isifo senhliziyo kunalabo abangavamisile ukweba amacici ambalwa. Abacwaningi bacabanga ukuthi ukulala kungasiza inhliziyo yakho ngokugcina ukucindezeleka amahomoni aphansi.
Landela Ukudla kwaseMedithera
Icebile ngezithelo, imifino, okusanhlamvu, amafutha omnqumo, nenhlanzi. Lolu hlelo lungase futhi lufake isithunzi esibi kakhulu emathubeni akho okuthola i-metabolic syndrome -- ingxube yokukhuluphala, ushukela ophezulu wegazi, umfutho wegazi ophakeme, nezinye izinto ezenza ukuthi ube maningi amathuba okuba uthole. Isifo senhliziyo nesifo sikashukela.
Yidla Njenge-Okinawan
Abantu base-Okinawa, eJapane, bake baphila isikhathi eside kunanoma yiliphi elinye iqembu eMhlabeni. Ukudla kwendabuko kwesifunda yingakho. Iphezulu ngemifino eluhlaza nephuzi kanye nama-calories aphansi. Ngaphezu kwalokho, abanye abantu base-Okinawa benza umkhuba wokudla amaphesenti angu-80 kuphela okudla epuletini labo. Izizukulwane ezincane ziye zalahla izindlela zakudala futhi azisaphili isikhathi eside.
Thola ukuboshwa
Abantu abashadile bavame ukudlula abangani babo abangashadile. Abacwaningi bathi kungenxa yokusekelwa kwezenhlalo nezomnotho okuhlinzekwa yinjabulo yomshado. Nakuba inyunyana yamanje inikeza inzuzo enkulu kakhulu, abantu abadivosile noma abafelokazi banamazinga aphansi okufa kunalabo abangakaze babophe ifindo likasofasilahlane.
Ukuncipha emsimbeni
Uma ukhuluphele ngokweqile, ukunciphisa umzimba kungakuvikela isifo sikashukela, isifo senhliziyo, nezinye izimo ezithatha iminyaka yokuphila kwakho. Amafutha e-Belly awalungile kuwe, ngakho-ke gxila ekunciphiseni lelo sondo eliyisipele. Yidla i-fiber eyengeziwe futhi uzivocavoce njalo ukuze unciphise i-middle yakho.
Qhubeka Unyakaza
Ubufakazi busobala. Abantu abavocavoca umzimba baphila isikhathi eside ngokwesilinganiso kunalabo abangazivocavoci. Ukuzivivinya umzimba njalo kwehlisa amathuba okuthola isifo senhliziyo, unhlangothi, isifo sikashukela, ezinye izinhlobo zomdlavuza, nokucindezeleka. Kungase kukusize nokuba uhlale ukhaliphile ngokwengqondo uze ufike ekugugeni. Ukugijima kwemizuzu eyishumi kulungile, inqobo nje uma kuhlanganisa cishe amahora angu-2.5 okumaphakathi ukuzivocavoca ngesonto.
Phuza Ngokulingene
Isifo senhliziyo asivamile kubantu abaphuza ngokulinganisela uma kuqhathaniswa nakubantu abangaphuzi nhlobo. Ngakolunye uhlangothi, utshwala obuningi buvala isisu, bukhuphule umfutho wegazi, futhi bungabangela inqwaba yezinye izinkinga zempilo. Uma uphuza utshwala, umkhawulo kufanele kube isiphuzo esisodwa ngosuku kwabesifazane futhi esisodwa noma ezimbili kwabesilisa. Kodwa uma ungaphuzi, ungaqali. Kunezindlela ezingcono zokuvikela inhliziyo yakho!
Thola Okungokomoya
Abantu abaya ezinkonzweni zenkolo bavame ukuphila isikhathi eside kunalabo abangayi. Ocwaningweni lweminyaka eyi-12 lwabantu abaneminyaka engaphezu kwengama-65, labo abahamba izikhathi ezingaphezu kwesisodwa ngesonto babenamazinga aphezulu ephrotheni eyisihluthulelo sokuzivikela komzimba kunentanga yabo engazange. Ingosi yokuxhumana enamandla eqala phakathi kwabantu abakhonza ndawonye ingase ithuthukise impilo yakho.
Thethelela
Ukuyeka amagqubu kunezinzuzo ezimangalisayo zempilo yomzimba. Intukuthelo engapheli ihlobene nesifo senhliziyo, unhlangothi, impilo ebuthakathaka yamaphaphu nezinye izinkinga. Ukuthethelela kuzoncipha ukukhathazeka, umfutho wegazi ophansi, futhi kukusize uphefumule kalula. Imivuzo ivame ukukhuphuka njengoba ukhula.
Sebenzisa Igiye Lokuphepha
Izingozi ziyimbangela yesithathu evame kakhulu yokufa e-US futhi iyimbangela ephezulu kubantu abaneminyaka engu-1 kuya kwengu-24. Ukugqoka izinto zokuphepha kuyindlela elula yokuthuthukisa amathuba akho empilo ende. Amabhande ezihlalo anciphisa amathuba okufa engozini yemoto ngo-50%. Iningi labantu abashona ezingozini zamabhayisikili kubangelwa ukulimala ekhanda, ngakho hlala ugqoke umakalabha.
Yenza Ukulala Kube Yinto Ebalulekile
Ukulala ngokwanele kwekhwalithi kunganciphisa ingozi yokukhuluphala ngokweqile, isifo sikashukela, isifo senhliziyo, nokuphazamiseka kwemizwa. Kuzokusiza futhi ukuthi ululame ekuguleni ngokushesha. Ukushisa amafutha aphakathi kwamabili, ngakolunye uhlangothi, kubi kuwe. Snuza isikhathi esingaphansi kwamahora angu-5 ngobusuku futhi ungase ukhulise amathuba akho okufa kusenesikhathi, ngakho yenza ukulala kube yinto eza kuqala.
Phatha Ukucindezeleka
Awusoze wakugwema ngokuphelele ukucindezeleka, kodwa ungafunda izindlela zokukulawula. Zama i-yoga, ukuzindla, noma ukuphefumula okujulile. Ngisho nemizuzu embalwa ngosuku ingenza umehluko.
Gcina Umuzwa Wenjongo
Izinto zokuzilibazisa nezinto ezinenjongo kuwe zingandisa impilo yakho. Abacwaningi baseJapane bathola amadoda anomuzwa onamandla wenjongo ayemancane amathuba okuba abulawe isifo sohlangothi, isifo senhliziyo, noma ezinye izimbangela phakathi nenkathi yeminyaka engu-13 kunalawo ayengaqiniseki kangako ngawo. Ukucaca ngalokho okwenzayo nokuthi kungani kunganciphisa namathuba akho okuthola isifo i-Alzheimer's.
Umthombo: https://www.webmd.com/healthy-aging/ss/slideshow-longer-life-secrets
