Mafu a sa foleng a ntse a ata haholo botsofaling. Le hoja liphatsa tsa lefutso li laola nako ea bophelo le ho ba kotsing ea mafu ana, mokhoa oa bophelo o ka ba le tšusumetso e kholoanyane. Libaka tse ling lefatšeng li bitsoa "Blue Zones". Lentsoe lena le bolela libaka tseo ho tsona batho ba nang le litekanyetso tse tlaase tsa mafu a sa foleng ’me ba phela nako e telele ho feta kae kapa kae.
Liphiri tsa phepo e nepahetseng tsa batho ba libaka tse putsoa
Batho ba Blue zone ke batho ba sa tloaelehang ba phelang nako e telele, ba phetseng hantle le ba thabileng. Litekanyetso tse tlase tsa mafu a sa foleng, matla a phahameng, esita le bophelo bo bolelele bo tloaelehileng ho batho ba lulang libakeng tsena li nkuoa e le sephiri se tebisang kelello. Joale, liphiri tsa bophelo bo botle le bophelo ba batho ba sebaka se seputsoa ke life? Sehloohong sena, re tla fumana mekhoa ea ho ja le liphiri tsa batho ba libaka tse putsoa.
Li-Blue Zones ke eng?
“Blue Zone” ke lentsoe leo e seng la saense le fuoang libaka tseo ho tsona ho lulang batho ba khale ka ho fetisisa lefatšeng. E ile ea sebelisoa ka lekhetlo la pele ke mongoli "Dan Buettner", ea ileng a hlahloba libaka tseo batho ba phelang nako e telele ka ho fetisisa lefatšeng ba phelang ho tsona. Lebaka leo ka lona e bitsoang "blue zone" ke hore ha Buettner le basebetsi-'moho le eena ba ntse ba etsa lipatlisiso ka libaka tsena, ba ile ba taka li-circles tse putsoa ho potoloha libaka tsena 'mapeng.
Buettner o boletse bukeng ea hae "The Blue Zones" hore ho na le "Blue Zones" tse hlano tse tsejoang:
Sehlekehleke sa Ikaria (Greece): Ikaria ke sehlekehleke sa Greece moo ho lulang batho ba feptjoang lijo tsa Mediterranean tse nang le oli ea mohloaare e ngata, veine e khubelu le meroho ea lapeng.
Ogliastra, Sardinia (Italy): Sebaka sa Sardinian Ogliastra ke lehae la banna ba baholo ka ho fetisisa lefatšeng. Ba lula libakeng tse lithaba, moo ba atisang ho lema.
Okinawa (Japane):Okinawa ke lehae la sehlekehleke sa basali ba khale ka ho fetisisa lefatšeng, ba jang lijo tse thehiloeng ho soya le ho etsa tai chi, mokhoa oa ho thuisa oa ho ikoetlisa.
Hloahloeng ea Nicoya (Costa Rica): Batho ba sebakeng sena ba lula ba etsa mesebetsi ea matsoho botsofaling 'me ba na le morero bophelong o tsejoang e le "plan de vida".
Loma Linda, California (USA):Sechaba se seng se phelang sebakeng sena ke “Seventh-day Adventists,” e leng sehlopha sa bolumeli haholo. Ke batho ba sa jeng meroho ka tieo 'me ba phela lichabeng tse momahaneng tse nang le likamano tse matla le lithahasello tse tšoanang.
Liphatsa tsa lefutso li nka 20-30% ea bophelo ba motho. Ka hona, litšusumetso tsa tikoloho, ho kopanyelletsa le lijo le mokhoa oa bophelo, li phetha karolo e kholo ho khethollang nako e telele ea bophelo.
Ke Hobane'ng ha Batho ba Blue Zone ba Phela Nako e telele?
Ho na le lintlha tse 'maloa tse etsang hore batho ba sebakeng se putsoa ba phele nako e telele:
1. Lijo tse phetseng hantle: Batho ba Blue zone hangata ba ja lijo tse phetseng hantle le tsa tlhaho. Lijo tsa bona li akarelletsa meroho e mengata, litholoana, lijo-thollo le lijo-thollo tse nyenyane tse khubelu, lijo tse halikiloeng le tsoekere. Lijo tsena li fokotsa monyetla oa ho tšoaroa ke mafu a sa foleng a kang lefu la pelo, botenya le lefu la tsoekere.
2. Mokhoa oa bophelo o mafolofolo: Batho ba phelang sebakeng se seputsoa ka kakaretso ba phela bophelo bo mahlahahlaha. Mesebetsi ea 'mele e kang mosebetsi oa temo, ho lema jareteng le ho tsamaea li sebetsa hantle ho lelefatsa bophelo. Ho ikoetlisa kamehla ho ntlafatsa bophelo bo botle ba pelo, matla a mesifa le mamello.
3. Lihokelo tsa sechaba: Lichaba tsa Blue zone li na le likamano tse matla tsa sechaba. Batho ba hōlileng ba tšehetsoa ke malapa a bona le sechaba. Sena se thusa ho phela nako e telele ka ho ntlafatsa bophelo bo botle ba kelello le khotsofalo ea bophelo.
4. Ho laola khatello ea maikutlo: Batho ba Blue zone hangata ba khona ho laola litlamorao tsa khatello ea maikutlo. YogaHo fokotsa khatello ea kelello ka mekhoa e kang ho thuisa, ho thuisa, le tšehetso ea sechaba ho na le phello e ntle bophelong bo botle le bophelo bo bolelele.
5. Lintlha tsa lefutso: Ho nahanoa hore e 'ngoe ea liphiri tsa bophelo bo bolelele ba batho ba libaka tse putsoa ke lintlha tsa lefutso. Ho nahanoa hore batho ba lulang libakeng tsena ba na le liphatsa tsa lefutso tsa nako e telele. Liphatsa tsa lefutso li susumetsa mokhoa oa ho tsofala 'me li ka lelefatsa bophelo.
Ke litšobotsi life tse tloaelehileng tsa Batho ba Blue Zone ba lilemo li 100?
Litšobotsi tse tloaelehileng tsa batho ba libaka tse putsoa ke:
1. Ba ja bophelo bo botle: Hangata batho ba Blue zone ba ja limela. Ba ja meroho, litholoana, linaoa, lijo-thollo, mafura a phetseng hantle le nama e nyenyane. Mokhoa ona oa ho ja o thusa ho boloka boima ba 'mele le bophelo bo bolelele.
2. Li tsamaea: Batho ba libaka tse putsoa ka kakaretso ba phela bophelo bo mahlahahlaha. Sena se tlatsetsa bophelong ba bona bo bolelele.
3. Ba na le likamano tse matla tsa sechaba: Batho ba Blue zone ka kakaretso ba na le likamano tse matla tsa malapa le sechaba. Ho ba mafolofolo sechabeng ho eketsa maemo a thabo le ho fokotsa khatello ea maikutlo.
4. Ba tseba ho laola khatello ea maikutlo: Batho ba Blue zone ka kakaretso ba na le bokhoni ba ho laola khatello ea maikutlo ka katleho. Ho boloka botsitso kelellong le maikutlong ho tlatsetsa bophelong ba bona bo bolelele.
5. Li na le morero oa bophelo: Hangata batho ba Blue zone ba na le morero bophelong. Ka morero ona, mesebetsi ea letsatsi le letsatsi e ba le morero haholoanyane 'me khotsofalo ea bophelo ea eketseha.
Batho ba Blue Zone ba Ja Joang?
Sebaka se seputsoa se bolela libaka tsa lefats'e moo sekhahla sa bophelo bo bolelele se leng holimo. Ho nahanoa hore batho ba libakeng tsena ba phela nako e telele ka lebaka la bophelo bo botle ba bona le mekhoa ea bona ea ho ja. Mona ke likarolo tsa mantlha tsa mekhoa ea ho ja ea batho ba libaka tse putsoa:
1. Hangata li ja limela: Karolo e kholo ea lijo tsa batho ba libaka tse putsoa e na le meroho le litholoana tse ka jeoang ka nako ea selemo. Lijo tsena, tse nang le fiber e ngata, livithamine le liminerale, li fana ka limatlafatsi tse hlokahalang tseo 'mele o li hlokang.
2. Ho ja nama ho tlase ho feta lijo tsa limela: Batho ba libaka tse putsoa ba khetha ho khotsofatsa litlhoko tsa bona tsa protheine ho tsoa lijong tseo e seng tsa tlhaho ea liphoofolo. Tšebeliso ea lijo tse kang nama e khubelu, nama e phehiloeng le lihlahisoa tsa lebese e tlaase. Bakeng sa tlhapi, khoho; pulse length Liprotheine tse entsoeng ka meroho tse kang le soya li khethoa.
3. Ba itima lijo: Hoa tsebahala hore batho ba bang ba libaka tse putsoa ba itima lijo khafetsa ka mabaka a bolumeli kapa a setso. Ho itima lijo ho thusa ho utloa tlala, ho laola metabolism le ho eketsa kutloisiso ea insulin.
4. Litlhoko tsa tsoekere li khotsofatsoa ke linokoane tsa tlhaho: Batho ba libaka tse putsoa ba lula hole le tsoekere e hloekisitsoeng le lino tse nang le tsoekere. Mahe a linotši, litholoana le meroho e le lintho tse monate tsa tlhaho ho e-na le tsoekere litholoana tse omisitsoeng rateha. Ka tsela ena, e reretsoe ho tsitsisa tsoekere ea mali le ho fokotsa kotsi ea botenya.
5. Ho noa joala ho na le moeli: Hangata batho ba Blue zone ba noa joala bo fokolang ka makhetlo a 'maloa ka beke. Veine e khubelu ke seno sa khetho 'me ho lumeloa hore e na le melemo ea bophelo bo botle ha e nooa le lijo tse itseng.
6. Ba ja butle: Hangata batho ba Blue zone ba ja lijo tse jang butle ebe ba khaotsa ho ja ha ba khotše. Ka tsela ena, ha ba ntse ba fumana limatlafatsi tseo ’mele ea bona e li hlokang, kotsi ea ho ja ho tlōla le ho nona e ea fokotseha.
Litloaelo tsa lijo tsa batho ba libaka tse putsoa li thehiloe lijong tse tlaase tsa khalori, limela, tse matlafatsang le tsa tlhaho. Lijo tsena li bohlokoa bakeng sa ho laola boima ba 'mele le mokhoa oa ho tsofala o phetseng hantle.
Mekhoa ea Bophelo bo Botle ba Batho ba Blue Zone
Batho ba libaka tse putsoa ke libaka tse phelang nako e telele le bophelo bo botle 'me li na le palo e kholo ea batho ba fetang lilemo tse 100. Mekhoa ea bophelo bo botle ea batho ba libakeng tsena ke:
Batho ba libaka tse putsoa ka kakaretso ba na le lijo tse thehiloeng limela. Ba nka bohlokoa ba ho ja lijo tse phetseng hantle tse kang meroho, litholoana, linaoa le lijo-thollo. Mehloli ea mafura a phetseng hantle, joalo ka litlhapi tse mafura, le tsona ke karolo ea bohlokoa. Ka kakaretso li khotsofatsa litlhoko tsa tsona tsa protheine ho tsoa merohong le limela tsa linaoa sebakeng sa nama.
Batho ba Blue zone ba hlokomela ho potoloha letsatsi le letsatsi. Ho ikoetlisa le ho ikoetlisa e se e le karolo ea bophelo ba bona. Ka mohlala, tsamaeaLiketso tse kang ho lema, ho lema le ho tšoara mobu hangata ho etsoa.
Batho ba Blue zone ba laola khatello ea maikutlo ka katleho. Ba leka ho fokotsa khatello ea maikutlo ka mekhoa e kang ho thuisa, yoga le likamano tsa sechaba. Likamano tsa sechaba le mekhoa ea tšehetso ka har'a sechaba ke ntlha ea bohlokoa ho sebetsana le khatello ea maikutlo.
Batho ba Blue zone ba phela tumellanong le tlhaho. Ba kopana le tlhaho ho boloka bophelo bo leka-lekaneng. Ho qeta nako sebakeng sa tlhaho ho na le phello e ntle bophelong ba bona ba kelello le ba 'mele.
Batho ba Blue zone ba na le likamano tse matla tsa sechaba. Tšehetso ea lelapa le sechaba ke karolo ea bohlokoa ea bophelo bo botle. Ba nka bohlokoa ba ho boloka likamano tsa sechaba ho e-na le ho lula ba le bang.
Batho ba Blue zone ba robala ka ho lekaneng. Ho phomola ka ho lekaneng le ho robala hantle bosiu le hona ke tsa bohlokoa haholo bakeng sa bophelo bo bolelele le bo botle. Batho ba libakeng tse putsoa ba robala ka ho lekaneng hape ba robala khafetsa motšehare.confectionery ba etsa joalo.
Ba phelang libakeng tse putsoa ka kakaretso ke lichaba tsa bolumeli. Liphuputso tse ling li bontšitse hore ho ba bolumeling ho fokotsa kotsi ea lefu.
Batho ba libakeng tse putsoa ba na le morero oa bophelo o tsejoang e le "ikigai" ho Okinawa kapa "plan de screw" Nicoya. Mohlomong sena se amahanngoa le phokotso ea kotsi ea lefu ka ho phela hantle kelellong.
Libakeng tse ngata tse putsoa, hangata batho ba baholo ba lula le malapa a bona. Liphuputso li bontšitse hore bo-nkhono le bo-ntate-moholo ba hlokomelang litloholo tsa bona ba na le menyetla e fokolang ea ho shoa.
Mekhoa ea ho ja ea batho ba libaka tse putsoa e na le lekunutu la bophelo bo bolelele le bo phetseng hantle. Batho bana ba boloka 'mele ea bona e lekana ka ho ja lijo tsa tlhaho le tsa tlhaho. Ho phaella moo, tlhapi, oli ea mohloaare le lihlahisoa tsa lijo-thollo, hammoho le meroho le litholoana tse ncha, le tsona li na le sebaka sa bohlokoa. Ntle le mekhoa ea lijo, boikoetliso ba 'mele le likamano tsa sechaba le tsona li ntlafatsa boleng ba bophelo ba batho ba libaka tse putsoa.
