Ungase uzizwe udabukile ngokuthi amalungu omndeni wakho awaphilanga isikhathi eside kangako. "Nginalo lelo jini, ngakho ngeke ngiphile isikhathi eside kangaka," ungase ucabange. Kodwa ungakhathazeki. Akusona isijeziso, kuyithuba. Ucwaningo lwakamuva lusikisela ukuthi indlela engcono kakhulu yokunqoba ithonya lalezi jini 'ezimbi' emndenini wakho ukwamukela indlela yokuphila enempilo.
Ingabe indlela yokuphila inganqoba izakhi zofuzo? Luyini ucwaningo?
Lokhu akulona nje ihlebezi. Ucwaningo olukhulu lusanda kuhlolisisa lokhu. Lubheke idatha yabantu abangaphezu kuka-350,000 bozalo lwaseYurophu, abalandelwa iminyaka eyi-13.
Abacwaningi baqale babikezela izikhathi zokuphila ngokusekelwe ku-genes zabo futhi bazihlukanisa ngamaqembu amathathu: labo abane-"genes of lifevibility", "i-genes of lifetime average," kanye "ne-genes of lifetime short."
Base bebheka indlela yabo yokuphila . Imiphumela yayimangalisa ngempela.
- Ithonya lezakhi zofuzo: Abantu abanezakhi zofuzo ezivame ukuphila isikhathi esifushane babenamathuba angu-21% okufa ngaphambi kwesikhathi kunalabo abanezakhi zofuzo ezinhle. Lokhu kwakuyiqiniso kungakhathaliseki indlela yokuphila.
- Umthelela wendlela yokuphila: Kodwa-ke, labo ababephila impilo engaphilile, kungakhathaliseki ukuthi izakhi zofuzo zabo zinjani, babenengozi ekhulayo engu-78% yokufa kusenesikhathi. Lokhu kusho ukuthi indlela yokuphila embi iyingozi kakhulu kunezakhi zofuzo.
- Izindaba ezinhle kakhulu: Labo abalandela indlela yokuphila enempilo bakwazile ukunciphisa ingozi yezakhi zabo zofuzo 'ezimbi' ngo-62% . Akukhona lokho kuphela, bangeze isilinganiso seminyaka engu-5.2 empilweni yabo!
Lokho kusho ukuthi, kungakhathaliseki ukuthi isikhathi sakho esidlule (izakhi zofuzo) siyini, ungashintsha isikhathi sakho samanje (indlela yokuphila) futhi wenze ikusasa lakho libe ngcono.
Yimiphi "imikhuba emihle" emine enweba isikhathi sokuphila?
Abacwaningi bathi kukhona "inhlanganisela yendlela yokuphila engcono kakhulu" enikeza imiphumela emihle kakhulu ekwandiseni isikhathi sethu sokuphila. Lena yimikhuba emine. Ukwenza yonke le mikhuba emine ndawonye kuzuzisa kakhulu kunokwenza eyodwa noma ezimbili zayo.
| Umkhuba onempilo | Kalula nje... |
|---|---|
| Ukugwema ukubhema | Ukuba umuntu ongabhemi okwamanje (uma usuyekile, nakho kuhle lokho!) |
| Ukuzivocavoca njalo | Ukuzibandakanya emsebenzini okwenza ujuluke okungenani izinsuku ezimbalwa ngesonto. |
| Ukulala ngokwanele | Thola okungenani amahora angu-7-8 okulala okuhle, okungaphazanyiswa ebusuku. |
| Ukudla okunempilo | Ukudla okucebile ngemifino, izithelo, ubhontshisi, okusanhlamvu okuphelele, kanye nokudla okucutshungulwe kancane, ushukela, namafutha. |
Masiqonde isayensi kalula.
Kulolu cwaningo, into ebizwa ngokuthi i-``Polygenic Risk Score (PRS)`` yasetshenziswa ukukala ukuthambekela kwezakhi zofuzo zomuntu. Kalula nje, kufana 'nohlelo lokulinganisa' oluhlanganisa izinguquko eziningi ezincane ku-DNA yakho futhi lunqume ukuthi unesikhathi sokuphila eside noma esifushane.
Enye into ebalulekile yi-`(Ama-Telomere)`. Cabanga ngesivalo esincane sepulasitiki ekugcineni kwentambo yakho yesicathulo. Uma nje sikhona, intambo ngeke iphume futhi intambo ngeke idonswe, akunjalo? Ngokufanayo, i-`(Ama-Telomere)` 'iyizivalo' ezivikela imikhawulo ye-DNA yethu lapho amangqamuzana ethu ehlukana. Imikhuba enempilo ingagcina lawa 'ma-cap' amade , okusho ukuthi isikhathi sokuphila samaseli siyanda. Imikhuba engemihle iyawafinyeza , amangqamuzana ayafa ngokushesha, futhi izicubu ziyaguga.
Ingabe sekwephuze kakhulu ukushintsha? Kufanele uqale nini?
Ungase ucabange, "Ngakho-ke sengimdala manje, ingabe kukhona usizo lokwenza lezi zinto manje?"
Into engcono kakhulu ukuthi, akukaze kube sekwephuzile ukushintsha .
Yiqiniso, uma uqala kusenesikhathi, kungcono. Lolu cwaningo lukhombisile ukuthi lapho abantu abanezakhi zofuzo ezinhle nendlela yokuphila enhle babenesikhathi sokuphila esingaphezu kweminyaka engu-6.7 kunalabo abanezakhi zofuzo ezimbi nendlela yokuphila embi.
Nokho, ngisho nomuntu osekhulile angazuza kakhulu kule mikhuba. Ngokusho kodokotela, ngisho nabantu abaseminyakeni yabo yama-70 nama-80 baqala ukuzizwa bengcono kakhulu lapho beqala omunye noma emibili yale mikhuba engenhla.
- Uma usujwayele ukudla okuhle, umzimba wakho uba namandla futhi ube namandla .
- Uma uqala ukwenza ukuqeqeshwa kwamandla , amathuba okuwa ayancishiswa . Ibhalansi yakho iyathuthuka. Siyazi ukuthi ukuwa kuyingozi kangakanani njengoba ukhula.
Ngakho-ke, kungakhathaliseki ukuthi uneminyaka emingaki, manje yisikhathi esingcono kakhulu sokwenza ushintsho.
Qala ngomkhuba owodwa... kuyisiqalo sohambo!
Ngokuvamile, umkhuba omubi owodwa uholela komunye. Cabanga nje, umuntu olala kakhulu ebusuku uzizwa ekhathele ngakusasa, ngakho akafuni ukuzivocavoca. Bekhathele, bazizwa sengathi badla ukudla okunoshukela. Lokhu kuhlobene.
Kodwa izindaba ezinhle ukuthi, lokhu kuyasebenza nasezenzweni ezinhle!
Cabanga nje, uma wehlisa isisindo kancane, ubuhlungu edolweni lakho buyancipha. Bese uzizwa sengathi uhamba futhi uzivocavoce. Uma uzivocavoca, ulala kangcono. Umkhuba omuhle onjengalona uvula indlela yomunye umkhuba omuhle. Lokhu kubizwa ngokuthi "umphumela omuhle we-cascade."
Ungaqala kanjani?
Inselele ukuqala nokuqhubeka nayo yonke le mikhuba emine ngesikhathi esisodwa. Lokho kunzima kancane. Ngakho-ke ake senze lokhu:
1. Qala kancane: Ungazami ukwenza konke ngesikhathi esisodwa. Khetha into eyodwa ongayenza kalula futhi ocabanga ukuthi ibalulekile kuwe. Mhlawumbe ukuhamba imizuzu eyi-15 njalo ekuseni. Noma kungaba ukuyeka itiye lakho elinoshukela ebusuku.
2. Kwenze kube umkhuba: Yenza into encane oyikhethayo ngaphandle kokwehluleka amasonto angu-8-10. Khona-ke izoba yingxenye yempilo yakho, umkhuba.
3. Qhubeka uye kokulandelayo: Uma usuwazi kahle umkhuba wokuqala, engeza omunye umkhuba omncane omuhle.
4. Thola umuntu ozokusekela: Esikhundleni sokuhamba wedwa kulolu hambo, zama ukukwenza nomlingani wakho noma umngane omethembayo. Ngaleyo ndlela, ningasizana futhi nikhumbuzane.
Awukwazi ukushintsha izakhi zofuzo zakho. Kodwa indlela yakho yokuphila, imikhuba yakho isezandleni zakho ngokuphelele. Ngakho-ke esikhundleni sokusola izakhi zofuzo zakho, qala ukwenza izinguquko ezincane ezinhle namuhla. Lolo shintsho oluncane lungenza umehluko omkhulu empilweni yakho. Uma uneminye imibuzo mayelana nalokhu, khuluma nodokotela wakho womndeni.
Umlayezo Wokuya Nawe Ekhaya
- Ngisho noma unezakhi zofuzo 'ezimbi' (ingozi yezakhi zofuzo) ezidluliselwe emndenini wakho, indlela yokuphila enempilo inganciphisa kakhulu leyo ngozi.
- Ucwaningo lukhombisile ukuthi ukwamukela indlela yokuphila enempilo kunganezela isilinganiso seminyaka emihlanu noma ngaphezulu esikhathini okulindeleke ukuba uphile ngaso.
- Imikhuba emine ebaluleke kakhulu ukugwema ukubhema, ukuzivocavoca njalo, ukulala ngokwanele, nokulandela ukudla okunempilo.
- Akukaze kube sekwephuzile ukwenza ushintsho. Kungakhathaliseki ukuthi uneminyaka emingaki, ukuqala imikhuba enempilo kungathuthukisa inhlalakahle yakho engokomzimba nengokwengqondo.
- Esikhundleni sokuzama ukuqala yonke imikhuba ngesikhathi esisodwa, qala ngomkhuba owodwa omncane, olawulekayo bese uwenza ube yingxenye yempilo yakho.
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