Nhengo inoshamisa kwazvo mumuviri wedu ihuropi. Ingofunga, inoshandura zvinhu zviri mupfungwa dzako kuita mazwi, inodzora kufamba kwese kubva pakucheka hanyanisi kusvika pakumhanya, inochengeta ndangariro dzakanaka kubva paudiki, zvese izvi zvinoitwa nehuropi hwako. Asi kazhinji hatifungi zvakanyanya nezvekukosha kwehuropi uhwu, handiti? Vanhu vazhinji vanotanga kufunga nezvehutano hwehuropi hwavo pavanenge vava nemakore 60-70, apo ndangariro dzavo dzinoderera zvishoma nezvishoma uye vanokanganwa. Asi kutaura chokwadi, pane zvakawanda zvatinogona kuita kuti uropi hwedu hurambe hwakanaka kubva pazera diki.
Kana moyo wakagwinya, uropi hune hutanowo!
Chinhu chinonyanya kukosha chaunogona kuita kuti uropi hwako hurambe hwakanaka ndechekuchengetedza hutano hwemwoyo wako. Zvakakosha kutaura nachiremba wako nezveizvi nguva dzose uye kuwana mazano. Zvichitaurwa zviri nyore, kana ropa richiyerera zvakanaka mumoyo medu nemutsinga dzeropa, uropi hwedu huchawanawo kuyerera kwakanaka kweropa.
Funga nezvazvo, masero europi anowana zvinovaka muviri neokisijeni zvavanoda kubva muropa. Saka zvirwere zvakaita seBP yakakwira, cholesterol yakakwira, kusvuta fodya, uye chirwere cheshuga zvinogona kukanganisa kufamba kweropa kuenda kuuropi. Izvi zvinogona kukuvadza masero europi uye kuwedzera njodzi yekurwara nezvirwere zvinokanganisa tsinga zvinouya nekukwegura.
Dzimwe nguva, mafuta anoungana mumadziro etsinga dzeropa uye anokora. Izvi zvinozivikanwa se ' atherosclerosis' . Kana izvi zvikaitika, tsinga dzeropa dzinova dzakatetepa uye hadzikwanise kutakura ropa rakakwana kuenda kuuropi. Kana chirwere ichi chikanyanya, ropa rinogwamba mukati metsinga dzeropa, zvoita kuti ropa rirege kufamba zvakanaka kuenda kuchikamu cheuropi. Izvi zvinonzi 'ischemic stroke' . Izvi zvinogona kukonzera kukuvara kwenguva pfupi kana zvachose kuuropi.
Kurarama hupenyu hune hutano uye hune simba kunogona kukubatsira kudzivirira matambudziko mazhinji aya. Ongororo yakakura muSweden yakawana kuti vakadzi vanodya chikafu chine hutano, vanoita maekisesaizi nguva dzose , vasingasvuti, vanodzikisa kunwa doro, uye vanochengeta body mass index yavo (BMI) iri pasi pe25 vane mukana wakaderera wekurohwa nesitiroko pane avo vasingadaro.
Kurara zvakanaka kwakakosha kuuropi.
Chimwe chinhu chinokosha kuti uropi hwako hurambe huchishanda zvakanaka ndechekurara zvakanaka kwemaawa manomwe kusvika mapfumbamwe. Kurara ndiyo nzira yakanakisisa yekugadzirisa uropi, kuhuporesa, uye kudzoreredza hutano hwepfungwa.
Ongororo dzichangobva kuitwa dzakaratidza kuti patinorara, tinobvisa chepfu dzakadai se 'beta-amyloids' dzinoungana muuropi. Chepfu idzi ndidzo dzinokonzera 'Alzheimer's'.nezvimwe zvirwere zvepfungwa. Saka ikozvino pamwe wava kunzwisisa kukosha kwekurara zvakanaka husiku.
Heano mamwe maitiro ari nyore ekukubatsira kuti urarame zvakanaka.
| Zvekuita | Mabhenefiti eUropi |
|---|---|
| Rega kushandisa zvishandiso zvedhijitari. Iva netsika yekurara panguva imwe chete zuva nezuva. Dzima mascreen ese akadai sefoni yako, TV, uye komputa maminetsi makumi matatu kusvika makumi matanhatu usati warara. | Chiedza chebhuruu chinobva pamasikirini chinokanganisa kugadzirwa kwemahormone anokonzera kurara. Tsika iyi inopa uropi mukana wekuzorora uye kugadzirira kurara. |
| Nyora zviri mupfungwa dzako. Nyora pasi zvinokunetsa mupfungwa dzako nemabasa aunofanira kuita mangwana pabepa diki. | Pfungwa dzedu dzinogara dzichifunga nezvezvinhu uye dzichikonzera kuzvidya mwoyo. Patinonyora zvinhu izvozvo pasi, uropi hunowana chiratidzo chinoti, 'Handifaniri kunetseka nezveizvi izvozvi.' Izvozvo zvinodzikamisa pfungwa uye zvinoita kuti zvive nyore kurara. |
| Fungisisa kwemaminitsi mashanu kusvika gumi. Ingo tarisa kuti mweya wako unofema sei. Dzikama mupfungwa dzako. | Kufungisisa kunoderedza kuzvidya mwoyo, kuora mwoyo, uye kuzvimba muuropi. Zvinokubatsirawo kurara zviri nani uye zvinowedzera kugona kwako kuisa pfungwa dzako pachinhu chimwe nechimwe. |
Kurovedza muviri ndiyo nzira yakanakisisa yekudyara pfungwa
Chimwe chinhu chakadai sekufamba kwemaminitsi makumi matatu pazuva, kutora kirasi yekutamba, kana kushambira zvichachengetedza muviri wako uine hutano uye zvichavandudza hutano hwako hwepfungwa.
Kurovedza muviri kunowedzera kuyerera kweropa kuenda kuuropi . Ongororo dzakaratidzawo kuti kurovedza muviri kunogona kuwedzera saizi yehippocampus , chikamu cheuropi chinoita kuti pfungwa dziyeuke. Nzvimbo iyi inodzikira zvakasikwa sezvatinokura.
Ongororo itsva yakaitwa kuItaly yakawana kuti kurovedza muviri kunorema kwakakosha kuti uropi hushande zvakanaka. Patinoita izvi, uropi hwedu hunogamuchira zviratidzo zvekugadzira masero matsva ane hutano.
Zvikafu nezvinwiwa zvinopa hutano hwakanaka
Kuti pfungwa dzako dzirambe dzakagwinya muhupenyu hwako hwese, unofanirwa kutevera kudya kwakapfuma mu omega-3 fatty acids , mafuta mashoma akazara, uye miriwo yakasvibira (senge sipinachi nekare), uye zviyo zvese.
Chii ichi chikafu chakanaka chepfungwa?
- Hove : Hove dzine mafuta akadai sesalmon, mackerel, uye sardines.
- Michero nemiriwo: kunyanya michero nemiriwo yemashizha matema.
- Nzungu: Nzungu, macashew, maarumondi, nezvimwewo.
- Mafuta emuorivhi , avocado
- Gadzirisa nyama tsvuku.
Tinodanawo kudya uku kuti 'kudya kweMediterranean' . Zvakaratidzwa kuti avo vanotevera 'kudya kweMIND' (musanganiswa wekudya kweMediterranean neDASH), izvo zvakagadzirirwa kusimudzira hutano hwehuropi, vane mukana wakaderera wekubatwa nechirwere che'Alzheimer's' .
Chimwe chinhu chinonaka chekudya kwako ichocolate nhema . Flavanols dziri mucocoa dzakawanikwa dzichivandudza ndangariro nekushanda kwehuropi.
Uyewo, chenjerera huwandu hwekofi yaunonwa pazuva. Kofi inogona kuvandudza pfungwa dzako kana ikanwiwa nehuwandu hwakakodzera. Zvisinei, kunwa makapu ekofi anopfuura maviri kunogona kukanganisa hope dzako husiku. Zvakanaka kunwa kapu imwe kana mbiri dzekofi mangwanani wobva wachinja kushandisa zvinwiwa zvisina caffeine mushure ma2pm.
Usave wega, batana neshamwari dzako.
Pane kuona TV uye kuskena paFacebook uri wega, pedza nguva yakawanda sezvinobvira neshamwari dzako. Sei zvakadaro? Paunotaura neshamwari, unoteerera zvavanotaura, unofunga nezvemhinduro, uye unopindura... Zvese izvi zvinoita kuti ropa rifambe kuenda kunzvimbo dzakasiyana dzeuropi panguva imwe chete. Izvi zvinoreva kuti kushamwaridzana nevamwe inzira yakanaka yekurovedza uropi.
Uyewo, kana uri neshamwari, hauwanzosangana nematambudziko akadai sekuora mwoyo. Kuora mwoyo chinhu chinokanganisa zvakananga mashandiro europi. Kana munhu achitambura nekuora mwoyo kana kuzvidya mwoyo, pfungwa dzake dzinogara dzakabatikana dzichifunga nezvezvinhu zvisina basa, saka haakwanise kutarisisa 100% pakudzidza chimwe chinhu chitsva.
Ongorora pfungwa dzako, dzidza zvinhu zvitsva
Kudzidza zvinhu zvitsva muhupenyu hwako hwese inzira yakanaka yekuchengetedza pfungwa dzako dzakagwinya. Kungave kudzidza kubika chikafu chitsva, kudzidza kuridza chiridzwa chemimhanzi, kana kutofamba-famba muguta rausati wamboenda.
Paunodzidza chimwe chinhu chitsva, zvinobatanidzwa zvitsva (neural circuits) zvinoumbwa pakati pemasero europi, semigwagwa mitsva. Sezvo "migwagwa" iyi ichikura, uropi hunokura rudzi rwe "backup system." Zvadaro, uropi hahunyanyi kubatwa nezvirwere zvetsinga zvinouya nekukwegura.
Yeuka, kudzidza hunyanzvi hwenyika chaiyo kuri nani kupfungwa dzako pane kutamba "mitambo yepfungwa" online. Nekuti mitambo yepamhepo inongovandudza hunyanzvi hune chekuita nemutambo iwoyo. Asi paunodzidza hunyanzvi hwenyika chaiyo, hunobatsirawo muhupenyu hwezuva nezuva.
Mharidzo Yekuenda Nayo Kumba
- Gara uchitarisira hutano hwemwoyo wako. Bvunza chiremba wako kuti adzore BP yako nemazinga echolesterol.
- Wana maawa manomwe kusvika mapfumbamwe ekurara zvakanaka, zvakadzama husiku hwese.
- Maekisesaizi zuva nezuva. Maekisesaizi anoita kuti makumbo ako anzwe sekunge anorema, akadai sekufamba nekumhanya, anobatsira zvikuru kupfungwa.
- Idya chikafu chine hove, miriwo mitema, michero, nenzungu. Deredza kudya nyama tsvuku nezvikafu zvakagadzirwa.
- Bvisa kusurukirwa uye pedza nguva neshamwari. Izvi zvinobatsira pfungwa dzako kuti dzishande zvakanaka.
- Usave neusimbe, gara uchidzidza chimwe chinhu chitsva. Chingave mutauro mutsva, chiridzwa chemimhanzi, kana resipi itsva. Gara uchiedza pfungwa dzako.
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