Isitho esimangalisayo kakhulu emzimbeni wethu ubuchopho. Cabanga nje, sihumusha kahle izinto ezingqondweni yakho zibe ngamazwi, silawula yonke intshukumo kusukela ekunqumeni u-anyanisi kuya ekugijimeni, sigcina izinkumbulo ezinhle kusukela ebuntwaneni, konke lokhu kwenziwa ubuchopho bakho. Kodwa isikhathi esiningi asicabangi kakhulu ngenani lalobu buchopho, akunjalo? Abantu abaningi baqala ukucabanga ngempilo yobuchopho babo lapho beneminyaka engu-60-70 ubudala, lapho inkumbulo yabo incipha kancane kancane futhi bekhohlwa. Kodwa empeleni, kunezinto eziningi esingazenza ukuze sigcine ubuchopho bethu buphilile kusukela ebuntwaneni.
Uma inhliziyo iphilile, nobuchopho buphilile!
Into ebaluleke kakhulu ongayenza ukuze ugcine ubuchopho bakho buphilile ukunakekela impilo yakho yenhliziyo nemithambo yegazi. Kubalulekile ukukhuluma nodokotela wakho ngalokhu njalo futhi uthole iseluleko. Kalula nje, uma igazi ligeleza kahle enhliziyweni nasemithanjeni yegazi, ubuchopho bethu buzothola nokugeleza kwegazi okuhle.
Cabanga ngakho, amangqamuzana obuchopho athola izakhamzimba nomoya-mpilo azidingayo egazini. Ngakho-ke izimo ezifana nomfutho wegazi ophakeme, i-cholesterol ephezulu, ukubhema, nesifo sikashukela zingaphazamisa ukugeleza kwegazi ebuchosheni. Lokhu kungalimaza amangqamuzana obuchopho futhi kwandise ingozi yokuthola izifo eziwohlokayo zemizwa ezihambisana nokuguga.
Ngezinye izikhathi, ama-fat deposits akheka ezindongeni zemithambo yegazi bese eqina. Lokhu kwaziwa ngokwezokwelapha ngokuthi ' i-atherosclerosis' . Uma lokhu kwenzeka, imithambo yegazi iba mincane futhi ayikwazi ukuthwala igazi elanele liye ebuchosheni. Uma lesi simo siba sibi kakhulu, i-blood clot ingakheka ngaphakathi kwemithambo yegazi, inqamule ngokuphelele ukugeleza kwegazi engxenyeni yobuchopho. Lokhu kubizwa ngokuthi 'i-ischemic stroke' . Lokhu kungabangela umonakalo wesikhashana noma unomphela ebuchosheni.
Ukuphila impilo enempilo nesebenzayo kungakusiza ugweme eziningi zalezi zinkinga. Ucwaningo olukhulu eSweden luthole ukuthi abesifazane abadla ukudla okunempilo, abavocavoca njalo , abangabhemi, abanciphisa ukuphuza utshwala, futhi abagcina i-body mass index yabo (BMI) ingaphansi kwama-25 basengozini encane kakhulu yokushaywa yisifo sohlangothi kunalabo abangadli.
Ukulala kahle kubalulekile ebuchosheni.
Esinye isihluthulelo sokugcina ubuchopho bakho busebenza kahle ukulala kahle amahora angu-7-9. Ukulala kuyindlela engcono kakhulu yokuvuselela ubuchopho, ukubuphulukisa, nokubuyisela impilo yengqondo.
Ucwaningo lwamuva nje luthole ukuthi uma silele, sisusa ubuthi obufana ne -'beta-amyloids' obuqongelela ebuchosheni. Lobu buthi buyimbangela ye -'Alzheimer's'kanye nezinye izifo zokuphazamiseka kwengqondo. Ngakho-ke manje cishe uyaqonda ukuthi kubaluleke kangakanani ukulala kahle ebusuku.
Nazi ezinye izindlela ezilula zokukusiza ukuthi ulale kahle.
| Okufanele ngikwenze | Izinzuzo Zobuchopho |
|---|---|
| Hlala kude namadivayisi edijithali. Zijwayeze ukulala ngesikhathi esifanayo nsuku zonke. Cima zonke izikrini ezifana nefoni yakho, i-TV, kanye nekhompyutha imizuzu engama-30-60 ngaphambi kokulala. | Ukukhanya okuluhlaza okwesibhakabhaka okuvela ezikrinini kuphazamisa ukukhiqizwa kwama-hormone abangela ubuthongo. Lo mkhuba unikeza ubuchopho ithuba lokuphumula nokulungiselela ukulala. |
| Bhala phansi okusengqondweni yakho. Bhala phansi ukukhathazeka okusekhanda lakho kanye nemisebenzi okufanele uyenze kusasa ephepheni elincane. | Izingqondo zethu zihlala zicabanga ngezinto futhi zidala ukukhathazeka. Uma sibhala lezo zinto phansi, ubuchopho buthola isignali ethi, 'Akudingeki ngikhathazeke ngalokhu njengamanje.' Lokho kuthulisa ingqondo futhi kwenza kube lula ukulala. |
| Zindla imizuzu emi-5-10. Mane nje ubheke indlela umoya wakho ophefumula ngayo phezulu naphansi. Thulisa ingqondo yakho. | Ukuzindla kunciphisa ukukhathazeka, ukucindezeleka, kanye nokuvuvukala ebuchosheni. Kukusiza futhi ukuthi ulale kangcono futhi kwandisa ikhono lakho lokugxila. |
Ukuzivocavoca kuyindlela engcono kakhulu yokutshala imali ebuchosheni
Okufana nokuhamba imizuzu engama-30 ngosuku, ukuthatha ikilasi lomdanso, noma ukubhukuda kuzogcina umzimba wakho uphilile futhi kuthuthukise impilo yakho yokuqonda.
Ukuzivocavoca kwandisa ukugeleza kwegazi ebuchosheni . Ucwaningo luye lwabonisa nokuthi ukuzivocavoca kungandisa usayizi we - hippocampus , ingxenye yobuchopho ephethe inkumbulo. Le ndawo iyancipha ngokwemvelo njengoba siguga.
Ucwaningo olusha oluvela e-Italy luthole ukuthi ukuzivocavoca okuthwala isisindo kubalulekile ukuze ubuchopho busebenze kahle. Uma senza lokhu, ubuchopho bethu buthola izimpawu zokukhiqiza amangqamuzana amasha, anempilo.
Ukudla neziphuzo ezilungele ingqondo
Ukuze ugcine ubuchopho bakho buphilile impilo yakho yonke, kufanele ulandele ukudla okucebile ngama -omega-3 fatty acids , okunamafutha aphansi agcwele, kanye nemifino eluhlaza (njengesipinashi ne-kale), kanye nokusanhlamvu okuphelele.
Kuyini lokhu kudla okuhle kobuchopho?
- Inhlanzi : Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, kanye ne-sardine.
- Izithelo nemifino: ikakhulukazi amajikijolo nemifino eluhlaza okwesibhakabhaka.
- Amantongomane: Amantongomane, ama-cashew, ama-almond, njll.
- Amafutha omnqumo , i-avokhado
- Nciphisa inyama ebomvu.
Siphinde sibize lokhu kudla ngokuthi 'ukudla kwaseMedithera' . Kuye kwabonakala ukuthi labo abalandela 'ukudla kwe-MIND' (inhlanganisela yokudla kwaseMedithera kanye ne-DASH), okuklanyelwe ngqo ukuthuthukisa impilo yobuchopho, banengozi encishisiwe yokuthola isifo 'se-Alzheimer's' .
Esinye isithako esimnandi ekudleni kwakho ushokoledi omnyama . Ama-flavanol aku-cocoa atholakale ethuthukisa inkumbulo kanye nokusebenza kobuchopho.
Futhi, qaphela inani lekhofi oliphuzayo ngosuku. Ikhofi ingathuthukisa ukugxila kwakho uma iphuzwa ngesilinganiso esifanele. Kodwa-ke, ukuphuza izinkomishi zekhofi ezingaphezu kwezimbili kungaba nemiphumela emibi futhi kuphazamise ubuthongo bakho ebusuku. Kungcono ukuphuza inkomishi eyodwa noma ezimbili zekhofi ekuseni bese ushintshela eziphuzweni ezingenayo i-caffeine ngemva kuka-2 ntambama.
Ungabi wedwa, joyina abangani bakho.
Esikhundleni sokubuka i-TV nokuskrola i-Facebook wedwa, chitha isikhathi esiningi ngangokunokwenzeka nabangani bakho. Kungani kunjalo? Uma ukhuluma nomngane, ulalela lokho akushoyo, ucabange ngempendulo, bese uphendula... Konke lokhu kubangela ukuthi igazi lijikeleze ezingxenyeni ezahlukene zobuchopho ngesikhathi esisodwa. Lokho kusho ukuthi ukuba nobudlelwano nabantu nakho kuyindlela enhle yokuzivocavoca ubuchopho.
Futhi, uma unabangane, cishe awuhlushwa yizimo ezifana nokucindezeleka. Ukucindezeleka kuyinto ethinta ngqo ukusebenza kobuchopho. Uma umuntu ehlushwa ukucindezeleka noma ukukhathazeka, ubuchopho bakhe buhlala bumatasa ecabanga ngezinto ezingadingekile, ngakho-ke abakwazi ukunaka ngokuphelele ukufunda okuthile okusha.
Inselele ubuchopho bakho, funda izinto ezintsha
Ukufunda izinto ezintsha empilweni yakho kungenye indlela enhle yokugcina ubuchopho bakho buphilile. Kungakhathaliseki ukuthi lokho kufunda ukupheka isidlo esisha, ukufunda ukudlala insimbi yomculo, noma ngisho nokuhambahamba edolobheni ongakaze uye kulo.
Uma ufunda okuthile okusha, kwakheka ukuxhumana okusha (amasekethe emizwa) phakathi kwamangqamuzana obuchopho, njengemigwaqo emisha. Njengoba le "migwaqo" ikhula, ubuchopho buthuthukisa uhlobo "lwesistimu yokusekela." Bese, ubuchopho abube sengozini enkulu yemiphumela yezifo zemizwa ezihambisana nokuguga.
Khumbula, ukufunda ikhono langempela kungcono kakhulu ebuchosheni bakho kunokudlala "imidlalo yobuchopho" eku-inthanethi. Ngoba imidlalo eku-inthanethi ithuthukisa amakhono ahlobene nalowo mdlalo kuphela. Kodwa uma ufunda ikhono langempela, liphinde libe usizo empilweni yansuku zonke.
Umlayezo Wokuya Nawe Ekhaya
- Njalo nakekela impilo yenhliziyo yakho. Xhumana nodokotela wakho ukuze ulawule umfutho wegazi lakho kanye namazinga e-cholesterol.
- Thola amahora angu-7-9 obuthongo obuhle, obujulile njalo ebusuku.
- Vivinya umzimba nsuku zonke. Ukuzivocavoca okwenza imilenze yakho izwakale isinda, njengokuhamba nokugijima, kuhle kakhulu ebuchosheni.
- Yidla ukudla okucebile ngezinhlanzi, imifino eluhlaza, izithelo namantongomane. Nciphisa inyama ebomvu nokudla okucutshunguliwe.
- Susa isizungu bese uchitha isikhathi nabangani. Kuyisikhuthazo esihle sobuchopho.
- Ungabi yisivila, funda into entsha njalo. Kungaba ulimi olusha, insimbi yomculo, noma iresiphi entsha. Njalo phonsela inselelo ubuchopho bakho.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho