Kodi munayamba mwadzifunsapo kuti anthu ena amakhala bwanji mosangalala kwa zaka 100 popanda matenda aakulu kapena kuvutika? Si mwayi wokha ayi. Ndi chifukwa cha moyo wawo. Lero tikambirana za malo ena odabwitsa padziko lapansi kumene anthu amakhala moyo wautali, wachimwemwe, komanso wathanzi. Malo amenewa amatchedwa 'Blue Zones'.
Kodi 'Blue Zones' izi ndi ziti?
Mwachidule,
'Blue Zones' ndi madera padziko lonse lapansi kumene anthu amakhala nthawi yayitali komanso athanzi kuposa kwina kulikonse. Izi zadziwika ndi gulu la ofufuza. Mwachitsanzo, madera monga Sardinia ku Italy, Okinawa ku Japan, ndi Nicoya ku Costa Rica ndi a 'Blue Zones' awa. Ofufuza atayesa kupeza chinsinsi cha anthuwa, adazindikira kuti sichinali chinthu chimodzi, koma kuphatikiza kwa zinthu zingapo. Nazi zizolowezi zina zomwe zimachitika m'moyo wawo.
| Chigawo cha moyo | Kufotokozera kosavuta |
|---|
| Kayendedwe kachilengedwe | M'malo mopita ku gym ndikuchita masewera olimbitsa thupi, anthuwa amakhala otanganidwa ndi zochita zawo za tsiku ndi tsiku (kulima dimba, kuyenda). |
| Zakudya zoyenera | Amadya nyama yochepa kwambiri. Amadya kwambiri ndiwo zamasamba, zipatso, mtedza, ndi tirigu (Zakudya zochokera ku zomera). Sadya mpaka atakhuta, amasiya kudya akakhuta 80%. |
| Kupsinjika pang'ono | Ali ndi njira zawozawo zochepetsera nkhawa. Ena amagona masana, ena amapemphera, ndipo ena amasangalala ndi anzawo. |
| Cholinga m'moyo | Kukhala ndi chifukwa chodzukira m'mawa komanso kukhala ndi cholinga pa moyo kumawonjezera thanzi lawo la maganizo. |
| Maubwenzi amphamvu pakati pa anthu | Amasunga ubale wolimba kwambiri ndi banja, achibale, ndi anthu ammudzi. Izi ndi mphamvu yaikulu kwa iwo, m'maganizo komanso mwakuthupi. |
Kodi 'Malangizo a Moyo' ndi Chiyani?
Tsopano mukumvetsa momwe zizolowezi zathu za tsiku ndi tsiku zimakhudzira moyo wathanzi. Nthambi ya mankhwala yomwe idabadwa kutengera lingaliro ili imatchedwa
'Moyo Wamankhwala' . Mwachidule,
imagwiritsa ntchito moyo wathu ngati 'mankhwala' akulu, pamodzi ndi mankhwala, kupewa ndi kuchiza matenda osapatsirana monga matenda a shuga, kuthamanga kwa magazi, ndi cholesterol. Tikambirana za mizati 6 yayikulu ya izi:
- Zakudya zonse, zokhala ndi zomera zambiri: Kudya ndiwo zamasamba zambiri, zipatso, nyemba, ndi tirigu.
- Kuchita Maseŵera Olimbitsa Thupi: Kukhala wochita masewera olimbitsa thupi tsiku lililonse.
- Kugona: Kugona mokwanira, kugona bwino.
- Kusamalira kupsinjika maganizo : Kuchita zinthu zokuthandizani kuti musamavutike maganizo.
- Kugwirizana ndi anthu : Kusunga ubale wabwino ndi banja komanso abwenzi.
- Kupewa kugwiritsa ntchito mankhwala osokoneza bongo molakwika: Kupewa zinthu monga kusuta fodya ndi mowa .
Madokotala amalandiranso maphunziro apadera pa izi!
Nayi nkhani yaposachedwa komanso yofunika kwambiri. Bungwe la 'Blue Zones' lomwe tidakambirana ndi American College of Lifestyle Medicine (ACLM) agwirizana. Pamodzi, apereka madokotala ndi akatswiri azaumoyo padziko lonse lapansi
maphunziro apadera ndi satifiketi ya zinsinsi za 'blue zones' ndi 'mankhwala a moyo' awa. Tangoganizirani, zikanakhala bwino bwanji ngati dokotala wanu sanakupatseni mankhwala okha, komanso anakulangizani momwe mungadyere bwino, kuchita masewera olimbitsa thupi, komanso kuchepetsa nkhawa kuti zigwirizane ndi moyo wanu? Ndicho cholinga cha pulogalamuyi. Madokotala omwe amapereka ndemanga pa izi amati izi ndi "kuphatikiza kwakukulu". Chifukwa ngakhale inu, monga dokotala, muuzeni wodwala za zizolowezi zabwino, zimakhala zovuta kutero ngati anthu ndi malo omwe wodwalayo amakhala sakuchirikiza. Koma kudzera mu lingaliro la 'blue zones' ili, anthu onse, anthu onse akhoza kutsogozedwa ku moyo wathanzi.
Kodi moyo ndi wamphamvu kuposa majini?
Ambiri a ife timaganiza kuti, "Aliyense m'badwo wathu ali ndi matenda a shuga ndi kuthamanga kwa magazi, kotero inenso sindingasiye kuwayambitsa." Izi zikutanthauza kuti timaimba mlandu majini athu. Koma zomwe kafukufuku waposachedwapa wapeza zingakudabwitseni. Kusanthula kwaposachedwapa kwapeza:
- Kukhala ndi chiopsezo choyipa cha majini kumawonjezera chiopsezo cha imfa ndi 21% .
- Komabe, kukhala ndi moyo wosapatsa thanzi (monga kudya zakudya zosapatsa thanzi komanso kusachita masewera olimbitsa thupi) kumawonjezera chiopsezo cha imfa ndi 78% !
- Gawo labwino kwambiri ndilakuti, ngati mutsatira moyo wathanzi (kugona bwino, kudya bwino, kuchita masewera olimbitsa thupi), mutha kuchepetsa chiopsezo chanu cha majini ndi pafupifupi 62% .
Kodi izi zikutanthauza chiyani? Ngakhale kuti sitingathe kusintha majini athu, moyo wathu uli m'manja mwathu. Mukasintha, tili ndi mwayi waukulu wopewa matenda ndikukhala athanzi.
Choncho, popereka chidziwitso ichi kwa madokotala pansi pa pulogalamu yatsopanoyi, adzatha kupereka uphungu wosintha miyoyo ya odwala kuwonjezera pa kupereka mankhwala. Izi zithandiza kukonza thanzi la anthu athu onse. Pakadali pano, madokotala pafupifupi 5,000 padziko lonse lapansi aphunzitsidwa kale za 'mankhwala amoyo' awa.
Uthenga Wopita Nawo Kunyumba
- 'Malo Obiriwira' ndi madera apadziko lonse lapansi kumene anthu amakhala ndi moyo wautali komanso wosangalala kwambiri. Chinsinsi chawo ndi moyo wawo wosalira zambiri komanso wachilengedwe.
- ' Malangizo a Moyo' ndi kugwiritsa ntchito zizolowezi za tsiku ndi tsiku, monga kudya, kumwa, kuchita masewera olimbitsa thupi, kugona, ndi thanzi labwino la maganizo , popewa ndi kuchiza matenda.
- Zosankha zanu za moyo zingakhudze thanzi lanu ndi moyo wanu kuposa majini anu, choncho musawaone ngati "matenda obadwa nawo."
- Lankhulani ndi dokotala wanu za thanzi lanu, makamaka kusintha kwa moyo wanu komwe kungathandize kupewa matenda osapatsirana ( shuga , kuthamanga kwa magazi ). Iye adzatha kukupatsani upangiri wabwino kwambiri.
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