Zomwe muyenera kudziwa zokhudza ukalamba wathanzi tsopano

Pamene tikuyenda m'moyo, lingaliro la kukalamba limakhala zenizeni zosapeŵeka. Komabe, momwe timayandirira ndi kuvomereza ukalamba zingakhudze kwambiri moyo wathu wonse. Kukalamba bwino sikumangotanthauza kukhala ndi moyo wautali, komanso kukhala ndi moyo wabwino. Zimaphatikizapo zinthu zakuthupi, zamaganizo, ndi zamaganizo zomwe zimathandiza kuti tikhale ndi moyo wokhutiritsa pamene tikukula.

Kukhala ndi moyo wautali sikutanthauza kukhala ndi moyo wautali, komanso kukhala ndi moyo wabwino.

Dipatimenti ya United States of Health and Human Services inaneneratu kuti pofika chaka cha 2040, munthu mmodzi mwa anthu asanu alionse a ku America adzakhala ndi zaka 65 kapena kuposerapo. Oposa 56% azaka 65 adzafuna mtundu wina wa mautumiki anthawi yayitali.

Mwamwayi, pali zinthu zomwe mungachite mosasamala kanthu za msinkhu wanu kuti mukhale ndi thanzi labwino pamene zaka zikupita, akutero Dr. John Basis, dokotala wa geriatric pa yunivesite ya North Carolina ku Chapel Hill.

Battis, pulofesa wothandizira pa yunivesite ya North Carolina School of Medicine ndi Gillings School of Global Public Health, amauza CNN zomwe anthu ayenera kudziwa zokhudza ukalamba wathanzi.

Anthu ena akhoza kudwala. Anthu ena amakhalabe amphamvu mpaka zaka 90. Ndili ndi odwala omwe adakali athanzi komanso okangalika - mwina sakhala okangalika ngati zaka 20 zapitazo, koma akuchitabe zomwe akufuna kuchita.

Muyenera kupeza kudzimva nokha, kukhala ndi cholinga. Muyenera kupeza zomwe zimakupangitsani kukhala osangalala, ndipo izi zitha kukhala zosiyana pagawo lililonse la moyo.

Simungathe kusintha majini anu, ndipo simungathe kusintha zakale. Koma mukhoza kuyesetsa kusintha tsogolo lanu pochita zinthu zina zimene mungasinthe. Ngati izi zikutanthauza kuti musinthe kadyedwe kanu, kangati mumachita masewera olimbitsa thupi kapena kuchita nawo zochitika za m'dera lanu, kapena kusiya kusuta kapena kumwa - izi ndi zinthu zomwe mungathe kuziletsa. Ndipo pali zida - monga kugwira ntchito ndi gulu lanu lazaumoyo komanso zothandizira anthu ammudzi - zomwe zingakuthandizeni kukwaniritsa zolingazi.

Chimodzi mwa izo ndikufikira pomwe mumati, "Inde, ndikulolera kusintha." Muyenera kukhala okonzeka kusintha kuti kusinthaku kuchitike.

Q: Ndi zosintha ziti zomwe mungafune kuti anthu azichita ali aang'ono kuti akhudze ukalamba wawo?

Yankho: Limenelo ndi funso labwino kwambiri, ndipo ndimafunsidwa nthawi zonse—osati kokha ndi odwala anga ndi ana awo, komanso ndi achibale anga ndi anzanga. Zinthu zambiri zawonetsedwa mobwerezabwereza kuti zilimbikitse ukalamba wathanzi, koma mutha kuwiritsa kuzinthu zingapo.

Choyamba ndi zakudya zoyenera, zomwe zimayambira paukhanda ndipo zimapitirira mpaka paubwana, unyamata, ndipo ngakhale ukalamba. Chachiwiri, kuchita masewera olimbitsa thupi pafupipafupi komanso kuchita masewera olimbitsa thupi ndikofunikira. Ndiyeno gulu lalikulu lachitatu ndi maubwenzi a anthu.

Nthawi zambiri timaganiza za izi ngati magulu osiyana, koma kwenikweni muyenera kuganizira izi limodzi komanso mogwirizana. Chinthu chimodzi chikhoza kukhudza china, koma chiwerengero cha zigawo zake ndi zazikulu kuposa zonse.

Q: Mukutanthauza chiyani ponena za zakudya zoyenera?

Yankho: Nthawi zambiri timaganiza za zakudya zopatsa thanzi monga zakudya zopatsa thanzi, ndiko kuti, zakudya za ku Mediterranean.

Malo odyera nthawi zambiri amakhala ovuta, makamaka m'mayiko otukuka aku Western. Zimakhala zovuta kusiya ntchito yogulitsa zakudya mwachangu. Koma kuphika kunyumba—kudziphikira wekha zipatso ndi ndiwo zamasamba ndi kulingalira za kudya—n’kofunikadi ndiponso kopatsa thanzi. Yesetsani kukhala kutali ndi zakudya zosinthidwa ndikuganiziranso zakudya zambiri.

Ndiko kuganiza mokhazikika. Chakudya ndi mankhwala, ndipo ndikuganiza kuti ili ndi lingaliro lomwe likutsatiridwa ndikulimbikitsidwa ndi onse opereka chithandizo chamankhwala komanso omwe si achipatala.

Mchitidwe umenewu sumangokhalira kukalamba. Yambani ali aang'ono, aphunzitseni m'masukulu ndikuchita nawo anthu ndi ana mwamsanga momwe angathere kuti athe kukhala ndi luso lokhazikika kwa moyo wawo wonse. Izi zidzakhala mbali ya moyo watsiku ndi tsiku osati ntchito yotopetsa.

Q: Ndi masewera otani omwe ali ofunika kwambiri?

Q: Yendani pafupipafupi ndikukhala otakataka. Zochita za mphindi 150 pa sabata, zogawidwa ndi masiku 5 ochita mwamphamvu kwambiri, ndizovomerezeka. Kuphatikiza pa izi, munthu sayenera kuganizira zochita za aerobic zokha, komanso zotsutsana. Kusunga minofu ndi mphamvu za minofu kumakhala kofunika kwambiri pamene mukukalamba chifukwa tikudziwa kuti pamene mukukalamba, mumataya luso losunga lusoli.

Q: N’chifukwa chiyani kugwirizana ndi anthu n’kofunika kwambiri?

Yankho: Kufunika kolumikizana ndi anthu paukalamba nthawi zambiri kumamanyalanyazidwa, kusafufuzidwa, komanso kunyozedwa. Chimodzi mwazovuta zomwe dziko lathu likukumana nalo ndikuti ambirife ndi obalalika. Zimenezi sizichitika kawirikawiri m’mayiko ena, kumene anthu sakhala ofala kapena achibale amakhala moyandikana kapena m’dera limodzi.

Nthawi zambiri odwala omwe ndimakumana nawo amakhala ndi ana omwe amakhala mbali zotsutsana za dzikolo, kapena omwe angakhale ndi anzanga omwe amakhala mbali zosiyanasiyana za dzikolo.

Malo ochezera a pa Intaneti amathandizadi kukhala ndi makambitsirano olimbikitsa. Zimapatsa anthu chidziwitso chaumwini, chisangalalo, cholinga, ndi kuthekera kogawana nkhani ndi anthu ammudzi. Ndizosangalatsa. Zimathandizira thanzi lamunthu. Tikudziwa kuti kuvutika maganizo ndi chiopsezo kwa akuluakulu ndipo kungakhale kovuta kwambiri.

Q: Nanga bwanji achikulire omwe amawerenga izi? Kodi mfundo zimenezi zikugwirabe ntchito?

Yankho: Ukalamba wathanzi ukhoza kuchitika nthawi iliyonse ya moyo. Sizimangochitika muunyamata kapena zaka zapakati, ndipo sizimangochitika m'zaka zopuma pantchito. Zitha kuchitikabe m'ma 80s ndi 90s.

Tanthauzo la ukalamba wathanzi likhoza kusiyana, ndipo chinsinsi ndikudzifunsa kuti kumatanthauza chiyani kwa inu? Ndi chiyani chomwe chili chofunikira kwa inu pa nthawi ino ya moyo wanu? Kodi tingakwaniritse bwanji zomwe zili zofunika kwa inu ndikupanga mapulani ndi njira zothandizira odwala athu kukwaniritsa zolingazo? Ndikofunikira, sikuyenera kukhala njira yopita pamwamba. Kumaphatikizapo kuchita nawo wodwalayo, kulingalira mozama zomwe zili zofunika kwa iwo, ndi kuwathandiza, kuwapatsa njira zowathandiza kukwaniritsa zomwe zili zofunika kwa iwo. Zimachokera mkati.