3 Matakai zuwa Sabuwar Sabuwar Shekara

Ana neman sabon farawa kuma ya kafa manufar lafiyarka a cikin sabuwar shekara? Ka yi la'akari da farawa da waɗannan matakai guda uku.

1 -

Yi tsutsa da abubuwan sha

An bayar da rahoton cewa, yawancin Amirka yana cin teaspoons 22 na sukari a rana. Ya ba da cewa Ƙungiyar Zuciya ta Amurka ta bada shawarar cewa cin abinci mai sukari ba zai wuce biliyan 6 kowace rana ba ga mata da teaspoons 9 a kowane lokaci ga maza, yana da sauƙi a ga yadda sukari da sukayi girma yana jawo cajin lokacin da ya haifar da babban mawuyacin kiba da ciwon sukari annoba .

Babban mabuɗin ƙarar da aka samu a wuta a cikin 'yan shekarun nan shine nau'in abincin giya, ciki har da abin sha mai laushi, ruwan' ya'yan itace, da makamashi. Bisa ga Ma'aikatar Aikin Noma na Amurka (USDA), yawancin gurasar da aka samu a kan gilashi 14 na gwargwadon gurasa! Sabili da haka, ta hanyar shan giya mai laushi mai sauƙi, mace zata riga ya wuce iyakartaccen sukari (na teaspoon 6), kuma mutum zai kusan kusan shi (9 teaspoons).

Ɗaya daga cikin binciken ya nuna cewa shan giya mai gishiri kamar su sodas suna da alaƙa da ragowar telomeres (wanda shine alamar tsofaffi - ya fi tsayi telomeres, kawai magana, alama ce ta matasa, yayin ragowar kalomere shine alamar tsufa). Wannan, bi da bi, an hade da haɗari mafi girma ga cututtukan zuciya da ciwon sukari.

Masana binciken binciken sun tabbatar da cewa "yin amfani da sukari na sukari da zazzafan sukari zai iya haifar da ci gaban cutar ta hanyar ci gaba da tsufa." A wasu kalmomi, a cikin wani karin karkatarwa zuwa saga-sugar saga, shan sodas zai iya girma da kwayoyin ku - kuma, sabili da haka, ku.

Saboda irin wannan hadari da kuma taimakawar abincin giya ga ƙwayar cutar ciwon yaro, yawancin birane a fadin Amurka sun gabatar da takardun gargadi ko haraji a kan abin sha.

Don haka, ta yaya za ku iya cimma nasarar wannan mahimmancin kiwon lafiya a yanzu kuma a cikin sabuwar shekara? Yi sake warwarewa yanzu kada ku saya abin sha masu yawa. Samun duk abincin mai laushi, adadin cakulan da ake dasu, haɗari mai haɗari, ko makamashi da ke sha daga gidanka a yanzu, kuma kada ku bari ya shiga.

Yi ruwa, shayi ba tare da taya ba, ko kofi na kofi ka tafi-ga abin sha a maimakon.

Kara

2 -

Ku tafi Ruman

Abincin cin abinci na Rumunan ya zama kamar sihiri idan yazo da hanyar cin abinci mai ci gaba wanda aka tabbatar da kimiyya don hana duk wani abu daga cututtukan zuciya na zuciya don ciwon ƙirjin nono.

Maimakon kasancewa abincin abincin da mutum ya zaba domin kawai gajerun lokaci na asarar hasara, Yankin Rumun Rum ita ce salon rayuwa, hanyar cin abinci ga sauran rayuwarsu.

Wannan ita ce yanayin da ake cin abinci ga mafi yawan mazauna ƙasashen da ke kusa da Tekun Bahar Rum-saboda haka sunan.

Rikicin Ruman ruwa ya nuna amfani da dukan 'ya'yan itatuwa da kayan marmari, hatsi, bishiyoyi, bishiyar man zaitun, kifi da kiwon kaji, da giya (musamman giya mai ruwan inabi) a cikin daidaituwa.

Yawancin albarkatun suna samuwa ga waɗanda suke son ganowa da kuma yin amfani da cin abinci na Rum. Bugu da ƙari, ga wasu littattafai masu yawa da suke samuwa yanzu, masu karatu zasu iya samun albarkatu ciki har da amma ba'a iyakance ga waɗannan ba, don masu farawa:

• Murayar abinci na Rum don rage cholesterol

3 -

Samu a Minti 30 na Aiki A Kowace rana

Yawancin shawarwari na kasa da na duniya sun bada shawarar samun akalla minti 150 na aikin motsa jiki a kowane mako. Wannan zai iya fassara cikin minti 30 na aikin motsa jiki mai tsanani sau biyar a kowace mako, alal misali. Kuma bincike ya haifar da amfanin lafiyar motsa jiki na tsawon minti 30: a cikin Nurses 'Health Study, alal misali, waɗanda suka yi tafiya briskly ko kuma sun cimma aikin motsa jiki mai zurfi a kalla minti 30 a kowace rana suna da ƙananan hadarin kwatsam Mutuwar zuciya a cikin shekaru 26 na biyo baya.

Menene lamarin ya zama aikin motsa jiki mai zurfi? Ayyuka na jiki irin su aikin lambu na yau da kullum , tafiya na brisk, yin rawa a cikin launi, kuma daidai ya fada cikin jinsin aikin motsa jiki.

Maɓalli shine farawa tare da aikin da kake jin daɗin kuma za ku iya yin mafi yawan idan ba duk kwanakin mako ba. Wannan zai sa ya fi sauƙi don tsayawa tare da dogon lokaci.

Kuma tsawon lokaci, bayan duk, abin da Sabuwar Shekara ta yanke shawara game da ita.

_Sources:

_{Estruch R, Ros E, Salas-Salvadó J, et al. Yin rigakafin farko na cututtukan zuciya da jijiyoyin jini. N Engl J Med 2013; 368: 1279-1290.}

_{Leung CW, Laraia BA, Needham BL, et al. Soda da tsofaffi tsufa: ƙungiyoyi tsakanin masu amfani da gishiri da sukayi amfani da sukari da kuma tsawon lokacin telomere a cikin masu lafiya daga lafiyar lafiyar lafiyar lafiyar lafiyar lafiyar jiki. Am J Jumlar Lafiya 2014 Maris 15: e1-e7.}

_{Johnson R et al. Abincin abinci masu cin abinci da ciwon kwakwalwa na jini: Sanarwar kimiyya daga Kungiyar Zuciya ta Amirka. Yanayin 2009.}

_{Ayyukan Ayyukan Kasuwanci ga Amirkawa. Ma'aikatar Lafiya ta Jama'ar Amurka da Ayyukan Dan Adam.}

_{Tracy SW. Tarihin magani: sabon abu a karkashin rana? Abinci na Rum da kuma lafiyar zuciya. N Engl J Med 2013; 368: 1274-1276.}

Kara