Hoto na 5 yana da lafiya don tsufa

Yayin da masu bincike da dama sunyi imani da cewa rayuwa tsawon lokaci kawai ya kawo mana shekaru masu fama da rashin lafiya , yanzu an yarda da cewa halin kirki na yau da kullum kamar cin abinci mai gina jiki , daina shan taba, da kuma shan kawai a gyare-gyare zai iya taimaka maka girma da sannu a hankali, cututtukan da suka danganci , rashin lafiya, da kuma inganta tsawon rayuwarka.

Kalubale shine sanin inda za a fara. Tsayawa da abincinka da motsa jiki na yau da kullum zai iya zamawa, saboda haka akwai wasu gajerun hanyoyi masu tsawo. Su ne ƙananan ayyuka da za ku iya fara a yau don gina dabi'un da za su ci gaba da rayuwa mafi kyau, tsawon rai.

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Shin Karan Gudun Lafiya A Kullum

Yawancin karatu, ciki har da wanda aka buga a shekarar 2011 a cikin Jaridar American Journal of Clinical Nutrition , sun gano abincin da ake kira Rum na cin abinci kamar daya daga cikin hanyoyin da ta fi dacewa don cimma tsarin cin abinci mai gina jiki. Amma samun biyar ko fiye da sabis na 'ya'yan itatuwa da kayan lambu cewa wannan abincin tushen abinci na tushen zai iya zama kalubale. Gishiri mai laushi - gauraya mai laushi na ganye da 'ya'yan itace - zai iya shirya cewa yawancin sabis a cikin babban gilashin, ba tare da dafa abinci da ƙananan ƙoƙari ba. Idan ka kware a cikin tushen kayan mai omega-3 da kuma fiber na abincin da ake ci kamar ƙananan haruffa ko tsaba na chia, kana da kyau kan hanyarka don kare cutar cututtukan zuciya, ciwon daji , da kuma ciwon sukari . Wani santsi mai laushi zai iya taimakawa ku rasa nauyin, tun da yake inganta abubuwan da ke cikin ruwa a cikin abincinku ya sa ku gamsu fiye da sha irin adadin ruwa tare da cin abinci.

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Samu 5 Minti na Ayyukan Vigorous

Mintuna biyar a rana na gwagwarmayar motsa jiki na iya zama kamar ƙananan ƙananan kuɗi, amma la'akari da wannan: nazarin binciken ɗan shekara na Jami'ar Alabama a Birmingham masu bincike sun tabbatar da cewa yin amfani da kwana daya a mako yana isasshe don karfafa ƙarfin hali da ƙarfi a cikin wata mata yara masu shekaru 60. Bayan makonni 16, matan da ke yin juriya da yin amfani da kwayoyin wasan kwaikwayo kawai sau ɗaya a kowane mako sun inganta kamar yadda suke yin sau uku.

Saƙon takeaway? Ƙananan, ƙananan ayyuka suna haifar da sakamakon. Tun da farko minti daya ko kuma duk wani aikin motsa jiki yana da wuya a yi, chances na da kyau da za ku tsaya tare da aikin idan kun fara farawa. A kwanakin da kuka cika kawai minti biyar, kuna ci gaba! Tsayawa da karfi - haifar da kullun a rana mai sanyi, alal misali - zai taimakawa ga lafiyar zuciyar ka da kuma taimaka maka ka dakatar da rashin karfin zuciya.

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Yi tunani don 'yan minti kadan

Yana iya zama abin ƙyama ga ruhun tunani don yin ƙoƙarin yin shi da sauri, amma yin tunani da hankali don ko da lokacin taƙaitaccen lokaci zai iya fara haifar da kwakwalwar kwakwalwa guda ɗaya da kuma amfanin kiwon lafiya na tsawon lokacin da ke da dangantaka da yawa. Masanin farfesa a Jami'ar Oxford University Mark Williams da ƙungiya sun kirkiro wani ƙananan tunani wanda zai iya taimakawa wajen kwantar da hankula a wata rana. Sanya tunatarwa akan wayarka, ko cika nau'ikan mintuna kaɗan a banki ko kantin kayan sayar da kayayyaki ta hanyar mayar da hankali ga numfashinka, da kuma ɗaukar yanayin da ke barazanar kama ka. Yana da babban gabatarwa ga aikin tunani, wanda zai iya rinjayar da ku ya ajiye lokaci don tunani a kowace rana yana tafiya gaba

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Sanya Ƙimarka da Zirinka Sau ɗaya a Kwana

Ba wanda yake so ya damu akan lambar a kan sikelinsu, musamman ma idan suna ƙoƙarin mayar da hankali a kan hoto mafi girma na tsufa. Amma ɗauke da nauyin da yawa a jikinka zai iya cutar da kullunka, kuma yana taimakawa cikin mummunan yanayi kamar cututtukan zuciya, bugun jini , da kuma ciwon hanta . Duk da yake akwai wasu muhawara game da wadata da kaya na ma'auni na yau da kullum, yin la'akari da nauyinka a kalla sau ɗaya a mako yana nuna alamar gargadi na farko da ka damu, kuma zai taimake ka ka gyara shirin cin abinci yau da kullum kafin ka sami ƙarin . Idan kuna ƙoƙari ku rasa nauyin, zangon kan sikelin sau daya a mako zai ba ku hoto mai kyau na ci gaba.

Ta hanyar auna ƙafarka sau ɗaya a mako, za ka ga idan kana cikin haɗari da cututtukan da ke cikin haɗari waɗanda suke da alaƙa da yawan ciki. Cibiyoyin Kula da Cututtuka na Amurka (CDC) sun bada shawarar ƙaddarar ƙwararru a ƙarƙashin inci (100 cm) na maza, kuma a ƙarƙashin minti 35 (89 cm) idan kun kasance mace mai ciki.

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Tuntuɓi Aboki

Abun hulɗa da abokai da iyali shine babban bangare mafi kyau tsawon lokaci. A gaskiya ma, rashin lafiyar lafiyar da aka ware shi ne idan aka kwatanta da haɗarin kiba da shan taba daga mawallafa na nazari na 2010 na kimanin 148 da aka buga a PLoS Medicine . Samun saduwa ta yau da kullum tare da mutane masu tallafi yana taimaka maka ka tafiyar da danniya, wanda zai iya kiyaye cortisol damuwa daga damuwa da tsawon lokaci. Ko yana da tsohuwar aboki ko sababbin sanannun, gwada kokarin fadada zamantakewa na zamantakewa ta hanyar tattaunawa a lokaci guda.

Layin Ƙasa

Labari mai kyau shine, ba a daɗewa don karɓar sababbin halaye da inganta salon ku. Dana King, Shugaban Sashen Ma'aikatar Ciwon Iyali a Jami'ar West Virginia da kuma marubucin nazarin binciken na 2013 wanda yake cike da lafiyar jaririn jariri, ya gaya mani nasa binciken da ya gabata ya tabbatar da cewa yin canjin lafiya a tsakiyar halitta zai iya haifar da "tasiri mai mahimmanci" . An wallafa shi a cikin Jarida ta Amirka a 2007, bincikensa game da fiye da 15,000 batutuwa a kan shekaru 45 gano cewa manya da suka fara ci 5 'ya'yan itatuwa da kayan marmari a kowace rana, tafiya a mafi girma na 2 1/2 hours a kowace mako, kula da BMI a cikin layin lafiya (18.5-29.5) da kuma guje wa shan taba, ji dadin kashi 40% a cikin mutuwa bayan shekaru 4 idan aka kwatanta da batutuwa da ba su bin waɗannan halayyar lafiya ba.

_Sources:

_{Dana E Sarki, Arch G Mai Kula, Mark E Geesey. "Komawa Agogon: Tsayar da Zaman Lafiya a Tsakiyar Aiki." American Journal of Medicine (2007) 120, 598-603. Har ila yau: Tattaunawa tare da marubucin marubucin da aka gudanar a ranar 6 ga Fabrairu, 2013.}

_{Dana E King, Eric Matheson, Svetlana Chirina, Anoop Shankar, Jordan Browman-Fulks. "Matsayin Lafiya na Ƙarƙashin Ƙarƙashin Ƙarƙwarar Yara" ya nuna kasa fiye da zamanin da ta gabata. " JAMA Intern Med An buga a ranar Fabrairu 4, 2013.}

_{Gordon Fisher, John P McCarthy, Paul A Zuckerman, David R Bryan, C Scott Bickel da kuma Gary R Hunter. "Yanayin Haɗakarwa da Haɗakar Harkokin Aiki a cikin Matanan Matasa."}

_{Holt-Lundstad J, Smith TB, Layton JB. "Harkokin Hul] a da Jama'a da Rashin Haɗarin Mutuwa: Wani Nazarin Nazari na Meta." PLoS Med 2010: 7e1000316.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2910600/}

_{Yi Lafiya lafiya. Kushin zuciya da nakasawa na Kanad.
https://makehealthlast.ca/}

_{Mark Williams da Danny Penman. "Mindfulness: Shirye-shiryen Hanya guda takwas don neman zaman lafiya a cikin duniya mai dadi." Rodale Press. 2011. Har ila yau: Takardun mutum tare da marubucin, Yuni 2012.}

_{Matthieu Maillot et al. "Hanyar da ta fi dacewa ta isa ga abubuwan da ke cike da abubuwan da ke cike da abincin jiki shi ne yin amfani da abinci na abinci na Rum. Am J Clin Nutr Oktoba 2011 vol. 94 ba. 4 1127-1137}

_{Stephen D. Barger. "Haɗin gwiwar zamantakewar jama'a, goyon baya da zamantakewar jama'a a cikin binciken binciken lafiyar lafiyar Amurka." Magungunan Bincike 75: 510Y517 (2013).}

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