8 txoj kev tshawb fawb kom nyob hluas

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Qee lub sij hawm dhau los, lub tswv yim ntawm cov hluas nyob mus ib txhis tsuas yog npau suav xwb. Tab sis tam sim no kev tshawb fawb tau ua tiav tseem ceeb, ua haujlwm ntawm kev tshawb fawb uas pab tib neeg nyob ntev.

Qhov nruab nrab lub neej expectancy rau cov txiv neej yog 68 xyoo, rau cov poj niam - 73 xyoo. Tab sis ntau tus neeg muaj kev nyab xeeb hla dhau 80-xyoo-laus qhov pib thiab nyob zoo. Dab tsi txiav txim siab qhov ntev ntawm tib neeg lub neej? Nws hloov tawm, tsis tsuas yog los ntawm noob caj noob ces, tab sis kuj los ntawm tej yam yooj yim xws li kev ua neej los yog khoom noj khoom haus zoo. Muaj ntau txoj hauv kev tshawb fawb pov thawj kom ncua kev hluas thiab ua kom lub neej ntev.

1. Tsis txhob overeat

Kev noj zaub mov kom tsawg yuav txo tau txoj kev pheej hmoo ntawm cov kab mob thiab pab tiv thaiv kev laus, raws li Kev Txhawb Kev Noj Qab Haus Huv thiab Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv: Los Ntawm Cov Qauv Kab Mob rau Tib Neeg. cov kws tshawb fawb. Lub ntsiab lus tseem ceeb yog txo qis kev noj zaub mov tsis tsuas yog calories xwb, tab sis kuj yog ib tus neeg micronutrients uas muaj nyob hauv cov zaub mov.

Kev sim Caloric txwv txo qis hnub nyoog ntsig txog thiab tag nrho-ua rau kev tuag hauv rhesus liab. qhia tau tias nyob rau hauv primates uas raug txwv los ntawm Impact ntawm caloric txwv kev noj qab haus huv thiab ciaj sia nyob rau hauv rhesus liab los ntawm NIA txoj kev tshawb no. kev noj zaub mov thiab zaub mov ntawm cov sij hawm nruj me ntsis, txhim kho cov metabolism, cov leeg nqaij thiab lub hlwb ua haujlwm, thiab tseem txo qis kev pheej hmoo ntawm kev mob thiab tuag los ntawm ntshav qab zib, mob qog noj ntshav thiab kab mob plawv.

Hauv cov nas, Qhov Sib piv ntawm Macronutrients, Tsis Muaj Caloric Intake, Dictates Cardiometabolic Health, Aging, thiab Longevity hauv Ad Libitum-Fed nas. uas tau noj cov zaub mov uas tsis muaj protein ntau tau nce 30% ntawm lub neej expectancy. Hauv tib neeg, Kev tshaib kev nqhis: Kev noj zaub mov tsis txaus Calorie-Kev txwv kev noj haus qhia tau tias muaj txiaj ntsig los tiv thaiv kev laus. uas txwv lawv cov kev noj haus, muaj kev txhim kho hauv kev ua haujlwm ntawm cov hlab plawv thiab txo qis kev pheej hmoo ntawm mob qog noj ntshav.

2. Ua raws li kev noj haus

Kev noj zaub mov Mediterranean tuaj yeem yog lwm yam., uas yuav pab kom qeeb kev laus.

Raws li cov pov thawj scientific., cov zaub mov Mediterranean ua rau qeeb qeeb ntawm cov txheej txheem kev laus, thiab tseem txo qis qhov tshwm sim ntawm kev mob ntshav qab zib hom 2 los ntawm 16%, mob qog noj ntshav los ntawm 7%, kab mob plawv los ntawm 26%.

Cov zaub mov Mediterranean suav nrog zaub, taum, taum, txiv hmab txiv ntoo, txiv roj roj, ntses, nqaij qaib, thiab txiv ntoo. Qhov no yog cov khoom noj uas muaj calorie tsawg thiab muaj roj tsawg uas muaj cov khoom noj muaj fiber ntau, potassium, vitamins C thiab K. Lwm qhov tseem ceeb ntawm kev noj haus Mediterranean yog cawv, uas muaj tag nrho cov as-ham (catechins, resveratrol, quercetin) uas txhim kho cov ntshav qab zib. kev ua haujlwm ntawm cov hlab plawv system. Kev noj cov nqaij thiab cov khoom noj muaj roj tsawg tsawg.

Nyob rau hauv 2014, British Medical Journal tau luam tawm ib tsab xov xwm Mediterranean noj zaub mov thiab telomere ntev nyob rau hauv Nurses 'Health Study: pejxeem raws li cohort kawm., uas tau hais tias cov poj niam hnub nyoog nruab nrab noj qab haus huv uas ua raws li Mediterranean noj zaub mov muaj qhov qeeb qeeb ntawm telomere kawg ntawm lawv cov chromosomes. Telomere contraction yog ib qho tseem ceeb ntawm kev laus, txawm hu ua lub moos ntawm tes. Qhov tseeb no yog pov thawj tias Mediterranean noj zaub mov tiag tiag ua rau lub neej expectancy thiab slows down txoj kev laus.

3. Mus rau hauv kev ua kis las

Kev tawm dag zog yog ib feem tseem ceeb ntawm kev noj qab nyob zoo. Raws li cov kws tshawb fawb, kev tawm dag zog ib txwm muaj peev xwm ua tau raws li Kev Kho Mob: 30 feeb ntawm Lub Cev Ua Si yog Qhov Zoo Tshaj Plaws Koj Ua Tau Rau Koj Kev Noj Qab Haus Huv. kov yeej txhua yam kab mob: los ntawm mob qog noj ntshav mus rau rog rog. Kev ua si lub cev tau pab cov neeg noj qab haus huv txo qhov kev pheej hmoo ntawm kev mob caj dab los ntawm 48%, txo qhov kev pheej hmoo ntawm kev mob Alzheimer's los ntawm 50%, thiab txo qis kev ntxhov siab los ntawm 48%.

Nrog kev ntxhov siab thiab kev nyuaj siab, cov kws tshawb fawb pom zoo kom mus ua si lossis taug kev: txawm tias koj taug kev ntau npaum li cas, qhov tshwm sim yuav muaj txiaj ntsig zoo rau koj lub cev.

Txawm li cas los xij, txhua yam yog zoo nyob rau hauv moderation. Cov kws tshawb fawb tau ua pov thawj. tias kev cob qhia ntev thiab kev koom tes ntev hauv kev ua kis las xws li triathlon, caij tsheb kauj vab thiab kev koom tes hauv marathons thiab ultramarathons tuaj yeem ua tau. ua mob rau cov hlab plawv system. Yog li ntawd, nyob rau hauv kev ua si tsis tu ncua, koj tsis tas yuav mus cuag fanaticism.

4. Ua noj yog lawm

Lub qab crispy crust uas tsim thaum lub sij hawm kib yog qhov tshwm sim ntawm glycation. Cov khoom kawg ntawm cov txheej txheem no yog kev puas tsuaj molecules ntawm cov protein los yog cov rog, uas yog "crosslinked" nrog carbohydrates. Hauv lub xeev no, lawv tsis tuaj yeem ua lawv txoj haujlwm kom raug, dhau los ua ib qho ntawm cov laj thawj ntawm kev laus thiab kev loj hlob ntawm ntau yam kab mob, xws li ntshav qab zib, atherosclerosis, kab mob raum ntev thiab Alzheimer's disease.

Dab tsi ntxiv, cov zaub mov kib muaj. nyob rau hauv nws tus kheej trans rog, uas yog tsis zoo tawg nyob rau hauv lub cev thiab sau nyob rau hauv cov hlab ntsha, tsim cov cholesterol. Lawv ua rau o ntawm phab ntsa vascular thiab ua rau atherosclerosis, ua rau muaj kev pheej hmoo ntawm plawv nres, Alzheimer's kab mob, senile dementia thiab ntshav qab zib.

Txhawm rau khaws tag nrho cov khoom muaj txiaj ntsig ntawm cov khoom thiab tsis ua mob rau lub cev, nws raug nquahu kom ua noj, stew lossis steam zaub mov.

Qee cov khoom siv hauv kev ua noj ua haus yog cov tshuaj tiv thaiv kev laus zoo. Piv txwv li, Provencal tshuaj ntsuab seasoning (uas suav nrog thyme, oregano, rosemary, basil, sage, tarragon, dill thiab lwm yam tshuaj ntsuab) pab. nrog atherosclerosis thiab tiv thaiv kev loj hlob ntawm cov kab mob plawv.

Curry thiab turmeric muaj ib yam khoom hu ua curcumin, uas yog suav tias yog kev tiv thaiv kev laus geroprotector. Curcumin kuj muaj. anti-inflammatory kev txiav txim thiab ceeb toom. kev txhim kho ntawm Alzheimer's disease.

Chili, uas muaj capsaicin, muaj. muaj zog anticancer kev ua si thiab tua cov qog nqaij hlav cancer.

5. Kev ntxhov siab tsawg

Nyob rau hauv kev ntxhov siab, tus neeg lub cev tiv thaiv kab mob puas tsuaj, uas ua rau muaj kev pheej hmoo ntawm ntau yam kab mob. Cov nyiaj tsis txaus siab yog cov hnab hauv qab ob lub qhov muag, wrinkles, plaub hau grey thiab mob nkees.

Cov kws tshawb fawb tau ua pov thawj. tias kev ntxhov siab tas mus li tuaj yeem ua rau mob plawv, ntshav qab zib, rog rog, mob qog noj ntshav, mob hawb pob thiab kev nyuaj siab. Kev ntxhov siab txo qis telomeres, pab txhawb kev laus thiab cov kab mob muaj hnub nyoog.

Cov xwm txheej ntxhov siab tuaj yeem ua rau kom muaj kev laus ntawm lub cev tiv thaiv kab mob, txawm tias nyob rau lub sijhawm luv li ib xyoos.

Eli Puterman, Associate Professor, Department of Psychology, University of California

Ua lub neej ua kom tiav yuav tsum kawm paub daws kev ntxhov siab thiab kev ntxhov siab. Ua li no, Paterman yaum kom koj ua raws li cov cai yooj yim tshaj plaws: noj kom raug, tawm dag zog thiab tswj lub sijhawm pw tsaug zog.

6. Txhob haus luam yeeb

Kev hlub rau haus luam yeeb ua rau cov kab mob ntawm cov hlab plawv, mob ntsws cancer, tawv nqaij thiab kho hniav teeb meem. Raws li Kev Tshawb Fawb Txog Kev Tobacco-Related Mortality Research., hauv Asmeskas, tag nrho cov neeg haus luam yeeb tuag (ob leeg txiv neej thiab poj niam) yog peb npaug ntau dua li cov neeg tsis haus luam yeeb. Kev tuag vim kev haus luam yeeb rau txhua ntawm tsib tus neeg tuag. Cov kab mob uas cov neeg haus luam yeeb tuag feem ntau yog mob qog noj ntshav, kab mob ua pa thiab vascular.

Yog tias koj xav tau ib qho laj thawj kom txiav luam yeeb, xav txog qhov no: Txhua lub hlis koj mus yam tsis tau haus luam yeeb ntxiv ob peb hnub rau koj lub neej.

7. Siv gadgets

Cov thev naus laus zis niaj hnub no yog cov kev pabcuam zoo tshaj plaws hauv kev tswj hwm txoj kev noj qab haus huv. Tam sim no koj tuaj yeem sau tag nrho cov ntaub ntawv hais txog koj lub cev sai sai thiab pheej yig siv cov ntawv thov mobile, cov hlua khi lossis lub cev sensors.

Kev kho mob gadgets tso cai rau koj los sau cov ntaub ntawv ua tiav tshaj plaws ntawm tus kheej cov ntaub ntawv. Muaj cov txheej txheem rau kev ua cov ntaub ntawv zoo li no nrog cov lus pom zoo ncaj qha rau kev txhim kho lub xeev ntawm lub cev. Nyob rau tib lub sijhawm, cov ntaub ntawv no yuav raug ua kom ntxaws ntxiv, uas yuav pab tau cov kws kho mob ua qhov kev kuaj pom tseeb dua.

Piv txwv li, Cardia Mobile yog lub plawv saib uas tuaj yeem txuas rau tom qab ntawm lub xov tooj smartphone lossis ntsiav tshuaj. Txhawm rau nyeem cov ntawv nyeem, koj yuav tsum muab koj tus ntiv tes tso rau ntawm ob lub sensors rau 30 vib nas this. Cov ntaub ntawv tau txais yuav muaj nyob rau hauv daim ntawv thov mobile, uas koj tuaj yeem luam tawm cov lus qhia rau tus kws kho mob.

Lub Motiv Ring lub cev muaj zog tracker yog tsim los ntawm lub nplhaib thiab tso cai rau koj taug qab koj lub cev kev ua si, lub plawv dhia thiab pw tsaug zog zoo. Lub nplhaib muaj qhov dej-repellent nto, tuaj yeem kav ntev txog tsib hnub yam tsis tau them rov qab, thiab muaj ob xim: grey thiab liab.

Muaj ib lub gadget yog qhov kev txhawb siab zoo los pib ua lub neej noj qab haus huv tam sim no. Yog li koj muaj sijhawm los taug qab koj qhov kev noj qab haus huv "nyob" thiab pom qhov hloov me ntsis hauv koj lub cev.

8. Noj tshuaj rau cov laus tam sim no

Muaj cov phiaj xwm tsom rau kev tshawb fawb txog kev kho mob kom ncua cov hluas. Cov tuam txhab lag luam zoo li no tab tom sim tshuaj xyuas cov tshuaj rau kev laus.

Ib txoj haujlwm zoo li no yog Open Longevity. Nws yog ib lub zej zog mob siab rau kev tshawb fawb soj ntsuam txog txoj hauv kev kom qeeb kev laus. Koj tuaj yeem koom nrog hauv txoj haujlwm ua haujlwm pub dawb lossis ua tus neeg mob.

Kev koom nrog hauv kev sim tshuaj ntsuam xyuas muaj kev pheej hmoo ntawm kev mob tshwm sim. Tsis koom nrog hauv kev sim tshuaj tiv thaiv kev laus kuj tseem muaj kev pheej hmoo. Kev ncua sij hawm yuav kis tau tus mob hnyav txog hnub nyoog.

Mikhail Batin Thawj Tswj Hwm ntawm Open Longevity Foundation