Pamene muli wachinyamata, simungathe kugwiritsira ntchito nthawi yochuluka mukuganiza momwe thupi lanu lidzakhalire pamene mukulowa mu 50s, 60s, ndi pamwamba.
Kapena mwinamwake muli ngati amayi anga omwe angakhale ali ndi zaka 37 ... zomwe zimandipangitsa ine kwanthawizonse 14. Njira iliyonse, chinthu chofunika kwambiri pa momwe mumagwirira ntchito mutakula ndi momwe mulili amphamvu.
Tikudziwa kuti kukweza zolemera mu moyo wanu wonse kungakupangitseni kukhala olimba, koma bwanji ngati mutakhala kale wamkulu?
Kodi mungapange kusiyana kapena paliponse pamene mutakalamba kwambiri kuti musamange mphamvu ndi minofu .
Kafukufuku wina, wofalitsidwa mu The American Journal of Medicine amati mungathe. Phunziroli, ofufuza adafufuza kafukufuku angapo kuti apeze ngati kukweza zolemera ndizofunikira kwa akuluakulu oposa 50. Iwo adapeza kuti masabata opitirira 18-20, akuluakulu amatha kupitirira mapaundi 2.42 ndi kuwonjezera mphamvu zawo ndi 25-30% .
Poganizira kuti wamkulu wamkulu akhoza kupeza mapaundi okwana 1.5 mpaka 5 mwezi uliwonse , ndizo zokongola kwambiri.
Nazi zifukwa zazikulu zokweza zolemera.
1. Zimakupangitsani Kukhala ndi Moyo Wosatha
Ofufuzawa adatsata omwe anafunsidwa kwa zaka khumi ndi zisanu kudzera pa chiphaso cha imfa chochokera ku National Center for Health Statistics National Index Index. Pafupifupi munthu mmodzi mwa atatu mwa anthu omwe anafunsidwa anamwalira mu 2011.
Akulu achikulire omwe amphamvu ataphunzitsidwa kawiri pa mlungu anali ndi 46 peresenti yochepa ya imfa chifukwa cha zifukwa zina kuposa omwe sanatero.
2. Zimakulitsa Ubongo Wanu
Kukaniza maphunziro kungalepheretse kuganiza pakati pa akuluakulu kudzera mwa njira zomwe zimakhudza insulini monga kukula kwa ine ndi homocysteine. Mbali yopindulitsa yothandizidwa, ngakhale yofunika kwambiri, ndiyo yomwe yakhazikitsidwa pochepetsa kuchepa pakati pa akuluakulu. Kukaniza maphunziro kumayendetsa bwino kukula kwa sarcopenia.
Sequelae yowonongeka yambiri ya sarcopenia imaphatikizapo kugwa kwakukulu komanso kuwonongeka kwa ngozi komanso kufooka kwa thupi. Choncho, odwala ayenera kuwalimbikitsa makasitomala awo kuti azichita maphunziro opatsirana pogwiritsa ntchito aerobic ndi maphunziro okaniza osati "thanzi labwino" komanso chifukwa cha mapindu ena a "ubongo wa ubongo".
3. Zimapangitsa kuti mukhale ndi makhalidwe abwino
Ikhoza kuthana ndi zofooka ndi zofooka ndi zotsatira zawo zovulaza. Kuchitidwa nthawi zonse (mwachitsanzo, masiku awiri mpaka 3 pa sabata), machitidwe awa amamanga nyonga za minofu ndi minofu ndikusunga mafupa, kudziimira, komanso kukhala ndi moyo. Kuwonjezera apo, kuphunzitsa mphamvu kumathandizanso kuchepetsa chiopsezo cha matenda odwala matenda a m'mimba komanso zizindikiro za matenda ambiri osadwala monga matenda a mtima, nyamakazi, ndi mtundu wa shuga, komanso kupititsa tulo ndikuchepetsa kuchepa.
Kwa zaka khumi zapitazi, ofufuza ayamba kusonyeza kuphunzitsidwa mphamvu pa mphamvu, minofu, ndi thupi, komanso kusintha kwa matenda aakulu monga matenda a shuga, osteoporosis, kupweteka kwa msana komanso kunenepa kwambiri. Kafukufuku wazing'ono awona kuti mphamvu zambiri za minofu zimakhudzidwa ndi ngozi zochepa za imfa.
Ngati simunaphunzitse mphamvu, zingakhale zovuta kuti muyambe, koma kudziwa zomwe zili patsogolo - mphamvu zambiri, minofu ndi moyo wabwino - zingapangitsenso zowonjezera zowonjezera:
Chitsime:
Peterson MD, PM Gordon. Kukaniza Kuchita Zochita kwa Munthu Wakukalamba: Zotsatira zachipatala ndi Malemba olembedwa. Am J Med. 2011 Mar 124 (3): 194-8.