Ho leka ho phela nako e telele ke pakane e kholo, empa lilemo tse ling tse ngata ha li na ho hongata ha u sa ikutloe u phetse hantle ebile u le mafolofolo. Kahoo ke hobane'ng ha u sa leke ho thusa 'mele oa hao hore o sebetse o monyane ho feta nako ea nako ea hau, ka ho latela mehato e seng mekae ea motheo mabapi le bophelo ba nako e telele?
Sheba liphetoho tseo u lokelang ho li etsa kajeno, ho etsa hore 'mele oa hao o sebetse ka tsela e sa le monyenyane le e tsitsitseng, likhoeli kapa lilemo ho tloha joale.
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Tlohela ho tsubaHo tlohela mokhoa ona o tla etsa ho hongata bakeng sa bophelo ba hao ba nako e telele - le bophelo bo botle ka kakaretso - ho feta phetoho efe kapa efe eo ue etsang. Liphuputso tse ngata li hlokometse hore ho tsuba koae ho etsa hore bophelo bo botle le boemo ba bophelo bo botle ba banna le basali . Ka ho toba, ho ntse ho bontšitsoe mokhoa o tsitsitseng oa ho tsuba ho feta lilemo tse mashome a mane ho feta lilemo tse leshome. E ka mpefatsa mafu a mangata a lilemo tse kang lefu la pelo le lefu la tsoekere . Ho tsuba ho boetse ho baka botsofali ba letlalo pele ho nako, ho etsa hore o shebahale eka o moholo
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E-ba le Boima bo BotleHa ho ntse ho e-na le phehisano e mabapi le hore na botenya bo lekantsoe joang - ho sebelisa 'mele oa motsoako oa motsoako (BMI), bophahamo ba maoto-le-hip , bophara ba letlalo, kapa palo feela ka litekanyetso - bafuputsi ba bangata ka nako e telele ba lumellana hore mafura a mangata' meleng oa hao maemong a mangata a tebileng a kang lefu la pelo, lefu la sethoathoa, lefu la tsoekere le kankere.
Botenya bo ka boela ba bolaea sebete sa hao, e leng se lebisang mafung a sebete a mafura . Ho feta moo, mafura a mangata ka mpeng ea hau a amahanngoa le lefu la metsolic , le akarelletsang matšoao a kang tsoekere e phahameng ea mali le khatello e phahameng ea mali, kapa khatello ea kelello ea mali .
Ho fumana lenane le nepahetseng la lik'hilojule tseo u lokelang ho li ja letsatsi le leng le le leng le ho sebetsana le moralo oa ho lahleheloa ke boima ba 'mele o tla u thusa ho qoba ho kula, ho nolofalletsa ho lula u le mafolofolo le mohala, le ho thusa nako ea' mele oa hao ho sebetsa, kapa nako ea likokoana-hloko ho khoneha likhoeling le lilemo tse tlang.
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Lula U SebetsaMelemo ea ho ba mafolofolo 'meleng ke e mengata: bophelo bo botle ba pelo, metsoako e tlaase ea kankere le lefu la tsoekere, ts'ebetso e ntlafetseng ea khatello ea kelello le bophelo bo botle ba nako e telele. Phuputso ea 2011 ho banna le basali ba fetang 416 000 e phatlalalitsoeng ho The Lancet e bontšitse hore bafo ba sebelisang ka karolelano metsotso e 15 ka letsatsi, ka matla a mangata (mohlala, ho tsamaea ka potlako), ba phela ka karolelano ea lilemo tse tharo ho feta ba ileng ba etsa joalo mosebetsi o monyenyane kapa o se nang letho. Liphuputso tse ling li bontšitse melemo e tšoanang le ea nako e telele ho ba tsoelang pele. Ebang o tsamaea, o sesa, o matha kapa o etsa ntho e 'ngoe e ipiletsang ho uena, lula u le mafolofolo ho thibela maloetse, boloka masapo a hao a le matla, le bophelo ba hao nako e telele!
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Ja lijo tse thibelang botsofaliHo ja lijo tse nang le phepo e nepahetseng tse thehiloeng litholoana, meroho, mahlakore a protheine, tlhapi e ngata ea mercury, lijo tse ngata le litekanyo tse ngata tse phetseng hantle, li 'nile tsa kopanngoa liphuputsong tsa bophelo bo botle ba nako e telele. Batho bohle ba phetseng ka nako e telele ka ho fetisisa lefatšeng - ho kenyelletsa le bo- Okinawans ba Japane, ba phelang Phuleng ea Hunza ea Pakistani , le baahi ba linaheng tse lebōpong la leoatle la Mediterranean - bohle ba sebelisa phetoho e fapaneng ea moralo ona.
Ha ho ntse ho tlatsetsa lijo tsa hau ka li-vithamine le liminerale ho ka thusa ho lefella lintho tse ling tse sieo, litsebi tse ngata tsa phepo e nepahetseng li eletsa ho fumana limatlafatsi tsa hau lijong. Ho etsa liqeto tse nepahetseng tsa lijo, ka tekanyo e nepahetseng (ho qoba ho nona haholo), ke lekhoakhoa khahlanong le maloetse le mokhoa o motle oa ho boloka 'mele oa hau o le bocha
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Laola Khatello ea Kelello ea HaoEsita le batho ba khothaletsang ho ja le ho ikoetlisa ba ka 'na ba hlokomoloha tšusumetso ea khatello ea kelello bophelong ba bona. 'Nete ke hore khatello ea kelello e na le liphello tse ngata tsa' mele, ho kenyelletsa ho phahamisa boemo ba cortisol, hormone ea khatello ea kelello e ka tlatsetsang maemong a pelo, mafura a mpa a kotsi, ho tepella maikutlong le ho hanyetsa ho futsanehileng ho mafu.
Phuputsong ea 2010 ho batho ba baholo ba 861, ba nang le menyetla e phahameng ka ho fetisisa ea ho ntša metsi ea cortisol ba ne ba e-na le kotsing ea ho shoa ha lefu la pelo le makhetlo a mahlano, le haeba ba ne ba se na bothata ba pelo. Ka lehlohonolo, liphallelo tsa khatello ea kelello li bonahala li tlatsetsa bophelong ba nako e telele, joalokaha ho bontšitsoe lipatlisisong tse 'maloa tse amanang le ho thuisa le ho shoa ha batho ba fokolang. Ke hobane'ng ha u sa leke ho thuisa ka kelello, ho itšepa, kapa hona feela ho bososela ho feta, ho sebetsana le maemo a hao a letsatsi le letsatsi a khatello ea kelello? Pelo ea hau le mohopolo oa hau oa kelello li tla ba molemo haholo bakeng sa eona.
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Lula U le SechabaKarolo e 'ngoe ea bohlokoa ea bophelo ba nako e telele ke karolo ea metsoalle e kholoanyane ea metsoalle, e tšehelitsoe ke metsoalle le ba lelapa. Ha e le hantle, lipatlisisong tsa bona tsa bana ba California ba 1 500 ba ile ba latela ho tloha bongoaneng ho fihlela botsofaling, litsebi tsa kelello, Howard Friedman le Leslie Martin ba fumane hore ho lula li kopantsoe le ho lula li kopane motseng oa habo bona ke tse ling tsa bohlokoa ho feta nako e telele. Haeba e se litho tsohle tsa setjhaba sa hau sa metsoalle, o nke sehlopha sa hau: metsoalle e seng mekae le metsoalle e ka u thusa ho mamella linako tse thata, le ho sebetsana ka katleho le mathata, habonolo - lintlha tse tla thusa tsamaiso ea 'mele ea hau ea' mele ea ho itšireletsa mafung e u boloke u phela hantle.
Menyetla ke hore, ha ho hlokahale hore u fetole mekhoa ea hau ea letsatsi le letsatsi hore u ntlafatse libakeng tsena. Tsepamisa maikutlo ho tsoelo-pele, eseng phetheho, 'me ha nako e ntse e ea,' mele oa hau o tla phela hantle le ho itšoara joaloka oa mocha. Sephetho? Lilemo tse ngata bophelong ba hau, le bophelo bo eketsehileng ho lilemo tsa hau.
Lisebelisoa:
Chi Pang Wen, et.al. "Boikoetliso bo fokolang ba ho ikoetlisa bakeng sa lefu le fokolang le ho lebella nako e telele ea bophelo: motho eo e tla ba mohoeletsi oa sehlopha." The Lancet , la 16 Kanti 2011; DOI: 10.1016 / S0140-6736 (11) 60749-6.
David R Jacobs, Jr, Lene Frost Andersen le Rune Blomhoff. "Ho sebelisoa ha lijo-thollo ka ho feletseng ho amahanngoa le tšoaetso e fokotsehileng ea lefu la batho ba se nang lik'hemik'hale, tse se nang kankere tse bakoang ke maloetse a bakoang ke Thuto ea Bophelo ba Basali ba Iowa." Am J Lithethefatsi tsa Meriana June 2007 vol. 85 che. 6 1606-1614.
Emily J. Nicklett le al. "Tšebetso ea Litholoana le Meroho, Mosebetsi oa Boipheliso, le Bophelo ho Basali ba Hōlileng-Bolulo." Journal ea American Geriatrics Society . Buka ea 60, Khatiso ea 5, leqepheng la 862-868, May 2012.
Friedman, HS le Martin, LR "Leano la Lilemo tse telele: Lintho Tse Hlollang Tsa Bophelo le Bophelo bo Bolelele ho Thuto ea Lilemo Tse Leshome le Lilemo Tse Sekete." Penguin Books. March 2011.
http://www.howardsfriedman.com/longevityproject/
Michael F. Leitzmann, Park ea Yikyung, Aaron Blair, Rachel Ballard-Barbash, Traci Mouw, Albert R. Hollenbeck, Arthur Schatzkin, "Likarolo tsa Keletso ea 'Mele le Kotsi e fokolang ea ho shoa." Arch Intern Med. Moq. 167 (NO 22), DEC 10/24, 2007.
Matthieu Maillot le al. "Tsela e khutšoanyane ka ho fetisisa ea ho finyella lipakane tsa phepo ke ho amohela khetho ea lijo tsa Mediterranean: bopaki bo tsoang lijong tse entsoeng ke k'homphieutha tse entsoeng ka motho ka mong." Am J Lithethefatsi tsa Meriana October 2011 vol. 94 che. 4 1127-1137.
Nicole Vogelzangs, Aartjan TF Beekman, Yuri Milaneschi, Stefania Bandinelli, Luigi Ferrucci le Brenda WJH Penninx. "Kortisol ea Urinary le Lilemo tse Tšeletseng tsa Lebaka le Mabaka a Lefu la Lefu." J Clin Endocrinol Metab 95: 4959-4964, 2010.