Wakambozvibvunza here kuti vamwe vanhu vanorarama sei vachifara kwemakore zana vasina chirwere chikuru kana kutambura? Haisi rombo rakanaka chete. Imhaka yemararamiro avo. Nhasi tichataura nezvedzimwe nzvimbo dzinoshamisa pasi rose uko vanhu vanorarama hupenyu hurefu, hunofadza, uye hune hutano. Idzi dzinonzi 'Blue Zones'.
Ndezvipi izvi zvinonzi 'Blue Zones'?
Zvichitaurwa zviri nyore,
'Blue Zones' inzvimbo dzepasi rose uko vanhu vanorarama kwenguva yakareba uye vane hutano hwakanaka kupfuura chero kupi zvako. Idzi dzakaonekwa nechikwata chevaongorori. Semuenzaniso, nzvimbo dzakadai seSardinia muItaly, Okinawa muJapan, uye Nicoya muCosta Rica ndedze 'Blue Zones' idzi. Vaongorori pavakaedza kutsvaga kuti chakavanzika chevanhu ava chii, vakaona kuti chaisava chinhu chimwe chete, asi musanganiswa wezvinhu zvakati wandei. Heano mamwe maitiro akajairika mumararamiro avo.
| Chikamu chemararamiro | Tsananguro iri nyore |
|---|
| Kufamba kwechisikigo | Pane kuenda kugym nekurovedza muviri, vanhu ava vanoramba vachiita mabasa avo ezuva nezuva (kurima bindu, kufamba-famba). |
| Kudya kwakakodzera | Vanodya nyama shoma. Vanonyanya kudya miriwo, michero, nzungu, nezviyo (Plant-based diet). Havadyi kusvika vaguta, vanorega kudya kana vaguta ne80%. |
| Kushushikana kushoma | Vane nzira dzavo dzekuderedza kushushikana. Vamwe vanorara masikati, vamwe vanonyengetera, uye vamwe vanonakidzwa neshamwari. |
| Chinangwa muhupenyu | Kuva nechikonzero chekumuka mangwanani uye chinangwa muhupenyu zvinosimudzira hutano hwavo hwepfungwa. |
| Kushamwaridzana kwakasimba nevanhu | Vane hukama hwakasimba nemhuri, hama, uye nharaunda. Izvi zvinovapa simba guru, mupfungwa nemumuviri. |
Chii chinonzi 'Mushonga weMararamiro'?
Iye zvino wava kunzwisisa kuti tsika dzedu dzezuva nezuva dzinokanganisa sei hupenyu hune hutano. Bazi remishonga rakazvarwa zvichibva pane izvi rinonzi
'Mushonga Wemararamiro' . Zvichitaurwa zviri nyore,
rinoshandisa mararamiro edu se 'mushonga' mukuru, pamwe chete nemishonga, kudzivirira nekurapa zvirwere zvisingatapuriranwe zvakaita sechirwere cheshuga, BP, uye cholesterol. Tichataura nezvezvikamu zvitanhatu zvikuru zveizvi:
- Kudya kwezvekudya zvese, zvine zvirimwa zvakawanda: Kudya miriwo yakawanda, michero, nyemba, uye zviyo.
- Kurovedza muviri: Kugara uchiita maekisesaizi zuva nezuva.
- Kurara: Kurara zvakakwana, zvakanaka.
- Kudzora kushushikana : Kudzidzira nzira dzekuchengetedza pfungwa dzako dzakasununguka.
- Kushamwaridzana nevanhu : Kuchengetedza hukama hwakanaka nemhuri neshamwari.
- Kudzivisa kushandisa zvinodhaka zvisina kunaka: Kusaita zvinhu zvakaita sekusvuta nedoro .
Vanachiremba vanowanawo kudzidziswa kwakakosha panyaya iyi!
Heino nhau dzichangoburwa uye dzakakosha. Sangano re'Blue Zones' ratakataura nezvaro pamwe neAmerican College of Lifestyle Medicine (ACLM) vakabatana. Pamwe chete, vachapa vanachiremba nenyanzvi dzehutano pasi rese
kudzidziswa kwakakosha uye chitupa muzvakavanzika zve'blue zones' ne'mararamiro ekurapa' aya. Fungidzira, zvaizova zvakanaka sei dai chiremba wako asina kungokupa mushonga chete, asiwo akakupa zano rekudya zvakanaka, kurovedza muviri, uye kuderedza kushushikana kuti zvienderane nemararamiro ako? Ndicho chinangwa chechirongwa ichi. Vanachiremba vanotaura nezveizvi vanoti iyi "musanganiswa mukuru". Nekuti kunyangwe iwe, sechiremba, ukaudza murwere nezvetsika dzakanaka, zvakaoma kuzviita kana nzanga nenzvimbo inogara murwere iyeye isingazvitsigire. Asi kuburikidza nepfungwa iyi ye'blue zones', nharaunda yese, nzanga yese inogona kutungamirirwa kuhupenyu hune hutano.
Mararamiro ane simba kupfuura majini here?
Vazhinji vedu tinofunga kuti, "Munhu wese muchizvarwa chedu ane chirwere cheshuga neBP, saka handigoni kurega kuzvigadzirawo." Izvi zvinoreva kuti tinopa mhosva majini edu. Asi zvakawanikwa netsvakurudzo yazvino zvinogona kukushamisa. Ongororo yazvino yakawana kuti:
- Kuva nenjodzi yemajini isina kunaka kunongowedzera njodzi yekufa ne21% .
- Zvisinei, kuramba uchirarama hupenyu husina hutano (sekudya zvisina kunaka uye kusaita maekisesaizi) kunowedzera njodzi yekufa ne78 % !
- Chinhu chakanakisa ndechekuti, kana ukatevera mararamiro ane hutano (kurara zvakanaka, kudya zvakanaka, kurovedza muviri), unogona kuderedza njodzi yemajini ako neinenge 62% .
Izvi zvinorevei? Kunyangwe tisingakwanise kushandura majini edu, mararamiro edu ari mumaoko edu. Nekuchinja kwacho, tine mukana mukuru wekudzivirira zvirwere uye kuramba tiine hutano hwakanaka.
Saka, nekupa ruzivo urwu kuvanachiremba pasi pechirongwa chitsva ichi, vachakwanisa kupa mazano anochinja hupenyu kuvarwere pamwe nekunyora mishonga. Izvi zvichabatsira kuvandudza hutano hwevanhu vedu vese. Vanachiremba vanosvika zviuru zvishanu pasi rose vakatodzidziswa 'kurapa mararamiro' aya.
Mharidzo Yekuenda Nayo Kumba
- 'Blue Zones' inzvimbo dzepasi rose uko vanhu vanorarama hupenyu hurefu uye hunofadza zvikuru. Chakavanzika chavo mararamiro avo akareruka, echisikigo.
- ' Mushonga weMararamiro' kushandisa tsika dzezuva nezuva, dzakadai sekudya, kunwa, kurovedza muviri, kurara, uye kugara zvakanaka kwepfungwa , kudzivirira nekurapa zvirwere.
- Mararamiro ako anogona kukanganisa hutano hwako nehupenyu hwako kupfuura majini ako, saka usazviti "chirwere chenhaka."
- Taura nachiremba wako nezveutano hwako, kunyanya shanduko dzemararamiro dzinogona kubatsira kudzivirira zvirwere zvisingatapuriranwe ( chirwere cheshuga , BP ). Iye achakwanisa kukupa mazano akanakisisa.
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