Le hoja bafuputsi ba bangata ba ne ba lumela hore ho phela nako e telele ho re tliselitse lilemo tse ngata tsa bokooa , hona joale ho amoheloa haholo hore mekhoa e metle ea bophelo bo botle joaloka ho ja lijo tse matlafatsang , ho khaotsa ho tsuba le ho noa feela ka mokhoa o lekanyelitsoeng ho ka u thusa hore u tsofetse butle-butle, mafu a amanang , bokooa, le ho ntlafatsa bophelo ba nako e telele ka kakaretso.
Bothata ke ho tseba hore na u qale hokae. Ho eketsa lijo tsa hau le ho ikoetlisa ho ka ba monate, ka hona bona ke li-shortcity tsa nako e telele. Ke liketso tse nyane tseo u ka li qalang kajeno ho haha mekhoa e tla u boloka u phela bophelo bo molemo, bo telele.
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E-ba le Smoothie ea Green ho Letsatsi le LetsatsiLithuto tse ngata, ho kopanyelletsa le tse phatlalalitsoeng ka 2011 ho American Journal of Clinical Nutrition , li fumane lijo tseo ho thoeng ke Mediterranean ha e le e 'ngoe ea litsela tse khutšoanyane tsa ho finyella moralo oa phepo. Empa ho fumana lijo tse hlano kapa ho feta tsa litholoana le meroho hore lijo tsena tse thehiloeng limela li buelle ho ka ba phephetso. S smoothie e tala - meroho e kopantsoeng ea meroho le litholoana-e ka tšela likarolo tse ngata ka khalase e kholo, li se na pheha le boiteko bo fokolang. Haeba u akhela mohloli oa omega-3 fatty acids le fiber ea lijo tse kang li-soul tsa hemp kapa chia, u hantle tsela ea ho thibela lefu la pelo, kankere le lefu la tsoekere . S smoothie e tala e ka u thusa hore u fokotse boima ba 'mele hape, kaha ho matlafatsa metsi a ka hare ho lijo tsa hao ho boloka u khotsofetse nako e telele ho feta ho noa metsi a lekanang haufi le lijo.
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Fumana metsotso e 5 ea ho ikoetlisa ka matlaMetsotso e mehlano ka letsatsi ea ho ikoetlisa ka matla ho ka 'na ha bonahala eka ke ntho e nyenyane haholo, empa nahana ka sena: thuto e nyenyane ea 2013 ke Univesithi ea Alabama Batsingham bafuputsi ba ile ba etsa qeto ea hore ho sebelisa letsatsi le leng ka beke ho ne ho lekane ho matlafatsa mamello le matla sehlopheng sa basali ba lilemong tse ka bang 60. Ka mor'a libeke tse 16, basali ba tsitsitseng le ho ikoetlisa habeli ka beke ba ntlafetse haholo ho feta ba etsang ka makhetlo a mararo.
Molaetsa o nkiloeng? Tse nyenyane, liketso tse tsitsitseng li na le liphello. Kaha metsotso ea pele ea mosebetsi oa boithaopo e bonahala e le thata ka ho fetisisa ho e etsa, menyetla e ntle ea hore u tla khomarela ts'ebetso haeba u qalile feela. Ka matsatsi u qeta metsotso e mehlano feela, u sa ntse u le teng! Ho e boloka e le matla - ho etsa hore u robale mofufutso ka letsatsi le pholileng, mohlala - ho tla tlatsetsa ho fokola ha pelo ea hao 'me ho u thusa ho qoba ho fokotseha ha maikutlo.
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Nahanisisa ka metsotso e seng mekaeHo ka 'na ha bonahala ho le khahlanong le moea oa ho thuisa ho leka ho o etsa ka potlako, empa ho nahana ka ho nahana ka kelello esita le linako tse khutšoanyane ho ka qala ho susumetsa boko bo tšoanang le melemo ea nako e telele ea bophelo bo botle e amanang le litekanyetso tse ngata tse telele. Moprofesa oa Psychology ea Oxford University, Mark Williams le sehlopha sa hae, ba qalile ho thuisa ka metsotsoana e ka thusang ho fana ka khutso ka letsatsi le leng le le leng le leholo. Beha khopotso ho smartphone ea hau, kapa u tlatse metsotso e seng mekae e sa hlahiseng banka kapa ho reka ka lebenkeleng ka ho lebisa tlhokomelo ho phefumoloha ha hao, le ho fumana boikutlo bo ka u tšoenyang. Ke kenyelletso e kholo ho tloaelo ea ho thuisa, e leng e ka 'nang ea u kholisa hore u behelle ka thōko nako e eketsehileng ea ho thuisa letsatsi ka leng le tsoelang pele
Hape
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Hlahloba Boima ba Hao le Bohloko ba Hao Hang ka BekeHa ho na motho ea batlang ho fetela ka palo ka palo ea bona, haholo-holo haeba ba ntse ba leka ho lebisa tlhokomelo setšoantšong se seholohali sa botsofali. Empa ho jara boima bo tebileng ho foreimi ea hau ho ka senya bophelo ba hao ba nako e telele, 'me ho tlatsetsa maemong a tebileng a kang lefu la pelo, leqeba le mafura a sebete . Ha ho ntse ho e-na le phehisano e itseng mabapi le menyetla ea bophelo bo botle ba letsatsi le leng le le leng, ho hlahloba boima ba hau hang ka beke ho fana ka letšoao la temoso la pele leo u seng u le hlokometse, 'me le tla u thusa ho lokisa moralo oa hau oa letsatsi le letsatsi pele o fumana hape . Haeba o leka ho theola boima ba 'mele, ho theoha sekaleng hang ka beke ho tla u fa setšoantšo sa sebele sa tsoelo-pele ea hau.
Ka ho lekanya letheka la hao hang ka beke, o ka bona haeba u kotsing ea ho kula ho amanang le botenya e amanang le mafura a mpa haholo. Litsi tsa US bakeng sa Tlhokomelo ea Maloetse (CDC) li khothaletsa sephahla sa maoto ka tlas'a lisenthimithara tse 100 bakeng sa banna, 'me ka tlas'a lisenthimithara tse 89 haeba u se na mosali ea imme.
Hape
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Iteanye le MotsoalleHo lula ho amana le metsoalle le lelapa ke karolo e kholo ea bophelo bo botle ba nako e telele. Ha e le hantle, likotsi tsa bophelo ba ho arohana li ne li bapisoa le likotsi tsa botenya le ho tsuba ke bangoli ba tlhahlobo ea 2010 ea lithuto tse fapaneng tse 148 tse hatisitsoeng PLoS Medicine . Ho kopana kamehla le batho ba tšehetsang ho u thusa ho laola khatello ea kelello, e ka bolokang hormone ea khatello ea kelello cortisol ho senya bophelo ba hao ba nako e telele. Ho sa tsotellehe hore na ke motsoalle oa khale kapa motsoalle e mocha, leka ho atolosa moqoqo oa hao oa puisano moqoqo o le mong ka nako.
Ntho e ka tlaase
Litaba tse monate ke hore ha ho nako e telele hore u nke mekhoa e mecha le ho ntlafatsa tsela eo u phelang ka eona. Dana King, Molula-setulo oa Lefapheng la Meriana ea Lelapa la West Virginia University le mohlophisi oa thuto ea 2013 e buang ka bophelo bo fokolang ba bana ba boomers, o mpolella hore lipatlisiso tsa hae tse fetileng li paka hore ho etsa liphetoho tse ntle lilemong tsa bo-midlife ho ntse ho ka hlahisa "melemo e lekanyelitsoeng le e bohlokoa" . E hatisitsoe ho The American Journal of Medicine ka 2007, ho ithuta ha hae ka batho ba fetang 15 000 ba fetang lilemo tse 45 ho fumanoe hore batho ba baholo ba qalileng ho ja litholoana le meroho ka letsatsi letsatsi le leng le le leng, ba tsamaea lihora tse ka bang 2 1/2 ka beke, ba boloke BMI ka lehlakoreng le phetseng hantle (18.5-29.5) le ho qoba ho tsuba, ba thabela ho theohela ho 40% ka mor'a lilemo tse 4 feela ha ba bapisoa le lihlooho tse sa khomarelang boitšoaro bona bo botle.
Lisebelisoa:
Dana E King, Arch G Ka sehloohong, Mark E Geesey. "Ho Khutlela Khoeli: Ho Etsa Bophelo bo Botle Bochabeng bo Hare." American Journal of Medicine (2007) 120, 598-603. Hape: Puisano le mongoli ea etelletseng pele e ile ea etsoa ka la 6 February, 2013.
Dana E King, Eric Matheson, Svetlana Chirina, Anoop Shankar, Jordan Browman-Fulks. "Boemo bo Botle ba Bophelo bo Botle ba Bacha bo Bonahala bo Hlase ho Feta Selemo se Fetileng." JAMA Intern Med e Hatisitsoe Inthaneteng February 4, 2013.
Gordon Fisher, John P McCarthy, Paul A Zuckerman, David R Bryan, C Scott Bickel, le Gary R Hunter. "Kakaretso ea Khanyetso e Kopaneng le Koetliso ea Aerobic ho Basali ba Hōlileng."
Holt-Lundstad J, Smith TB, Layton JB. "Likamano tsa Sechaba le Lefu la Kotsi: Tlhahlobo ea Meta-Analytics." PLoS Med 2010: 7e1000316.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2910600/
Etsa Bophelo bo Botle. Motheo oa lipelo le oa stroke oa Canada Lethathamo la litaba tsa sechaba.
https://makehealthlast.ca/
Mark Williams le Danny Penman. "Kelello: Merero ea Libeke tse Robeli ea ho Fumana Khotso Lefatšeng le Lenyang." Rodale Press. 2011. Hape: Mongoli oa botho le mongoli, ka 2012.
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
Stephen D. Barger. "Tšebelisano ea Sechaba, Tšehetso ea Sechaba le Boipheliso ho US National Health Interview Survey." Meriana ea Psychosomatic 75: 510Y517 (2013).