Iimfihlo zeSondlo zabona bantu baBantu beNdawo eNde yeBlue

Izifo ezingapheliyo ziya zixhaphaka ngakumbi ekwaluphaleni. Nangona i-genetics imisela ixesha lokuphila kunye nokuchaphazeleka kwezi zifo, indlela yokuphila inokuba nempembelelo enkulu. Ezinye iindawo zehlabathi zibizwa ngokuba yi "Blue Zones". Eli gama libhekisela kwimimandla yejografi apho abantu banamazinga aphantsi ezifo ezingapheliyo kwaye bahlala ixesha elide kunayo nayiphi na enye indawo.

Abantu bendawo eluhlaza okwesibhakabhaka ngabantu abanqabileyo abahlala ixesha elide, besempilweni kwaye bonwabile. Amazinga aphantsi ezifo ezingapheliyo, amanqanaba aphezulu amandla, kunye nokuphila ixesha elide okuqhelekileyo kubantu abahlala kule mimandla kubonwa njengemfihlakalo egoba ingqondo. Ke, zithini iimfihlo zezempilo kunye nobomi bommandla oluhlaza okwesibhakabhaka? Kweli nqaku, siya kufumanisa indlela yokutya kunye neemfihlo zabantu bendawo eluhlaza okwesibhakabhaka.

Ziziphi iiNdawo eziBlue?

I-“Blue Zone” ligama elingelilo elenzululwazi elinikwa imimandla yejografi elikhaya labona bantu badala behlabathi. Yaqala ukusetyenziswa ngumbhali "uDan Buettner", owahlola iindawo apho abantu abaphila ixesha elide behlabathi bahlala khona. Isizathu sokuba kubizwe ngokuba yindawo eluhlaza kukuba ngelixa uBuettner kunye noogxa bakhe babephanda ngezi ndawo, bazoba izangqa eziluhlaza ezijikeleze le mimandla emephini. 

Kwincwadi yakhe ethi "The Blue Zones," uBuettner wathi kukho "iiNdawo eziBlue" ezintlanu ezaziwayo:

• Isiqithi sase-Ikaria (eGrisi): Ikaria sisiqithi saseGreece esihlala abantu abondla ukutya kweMeditera okutyebileyo ngeoyile yomnquma, iwayini ebomvu kunye nemifuno yasekhaya.
• eOgliastra, eSardinia (eItali): Ummandla waseSardinian Ogliastra likhaya lawona madoda amadala ehlabathini. Bahlala kwimimandla esezintabeni, apho badla ngokulima.
• Okinawa (eJapan): I-Okinawa yindawo yesiqithi kubasetyhini abadala behlabathi, abadla ukutya okusekelwe kwi-soy kunye nokwenza i-tai chi, indlela yokucamngca yokuzivocavoca.
• INicoya Peninsula (eCosta Rica): Abantu kulo mmandla bahlala benza umsebenzi womzimba ebudaleni kwaye banenjongo ebomini eyaziwa ngokuba yi "plan de vida".
• eLoma Linda, eKhalifoniya (eMelika): Olunye uluntu oluhlala kulo mmandla “ngamaSabatha,” iqela elizinikele kakhulu elunqulweni. Bayimifuno engqongqo kwaye bahlala kwiindawo ezihlangeneyo ezinobudlelwane obuqinileyo kunye nezinto ezifanayo.

I-Genetics yenza i-20-30% yobomi bomntu. Ngoko ke, iimpembelelo zokusingqongileyo, kubandakanywa ukutya kunye nendlela yokuphila, zidlala indima enkulu ekunqumeni ixesha elide.

Kutheni abantu beBlue Zone bahlala ixesha elide?

Kukho izinto ezininzi ezibangela ukuba abantu abakwindawo eluhlaza baphile ixesha elide:

1. Ukutya okunempilo: Abantu bendawo eluhlaza okwesibhakabhaka ngokubanzi batya ukutya okunempilo kunye nendalo. Ukutya kwabo kuquka imifuno emininzi, iziqhamo, ukutya okuziinkozo, nentwana yenyama ebomvu, ukutya okugayiweyo neswekile. Oku kutya kunciphisa amathuba okuba nezifo ezingapheliyo ezifana nesifo senhliziyo, ukutyeba kunye nesifo seswekile.

2. Indlela yokuphila edlamkileyo: Abantu abahlala kwindawo eluhlaza okwesibhakabhaka bahlala bephila ubomi obusebenzayo. Imisebenzi yezandla efana nomsebenzi wezolimo, ukulima kunye nokuhamba iyasebenza ekwandiseni ubomi. Umsebenzi oqhelekileyo womzimba uphucula impilo yentliziyo, amandla emisipha kunye nokunyamezela.

3. Unxulumano loluntu: Uluntu lwezowuni eluhlaza lunobudlelwane olomeleleyo lwentlalo. Abantu abadala baxhaswa ziintsapho zabo kunye noluntu. Oku kufaka isandla kubomi obude ngokuphucula impilo yengqondo kunye nolwaneliseko lobomi.

4. Ulawulo loxinzelelo: Abantu bendawo eluhlaza okwesibhakabhaka bayakwazi ukulawula imiphumo yoxinzelelo. YogaUkunciphisa uxinzelelo ngeendlela ezinjengokucamngca, ukucamngca, kunye nenkxaso yentlalontle kunempembelelo enhle kwimpilo yonke kunye nokuphila ixesha elide.

5. Imiba yemfuzo: Kucingelwa ukuba enye yeemfihlo kubomi obude bendawo eluhlaza okwesibhakabhaka yimiba yemfuza. Abantu abahlala kule mimandla kucingelwa ukuba banemizila yemfuza ephila ixesha elide. Imfuza inefuthe kwinkqubo yokwaluphala kwaye inokwandisa ixesha lokuphila.

Ziziphi iimpawu eziqhelekileyo zeBlue Zone Abantu abaneminyaka eyi-100 ubudala?

Iimpawu eziqhelekileyo zabantu bommandla oluhlaza zezi:

1. Batya impilo: Abantu bommandla oluhlaza ngokuqhelekileyo batya ukutya okusekelwe kwizityalo. Badla imifuno, iziqhamo, imifuno, ukutya okuziinkozo, amafutha anempilo kunye neemali ezincinci zenyama. Le ndlela yokutya inegalelo ekugcineni ubunzima obunempilo kunye nokuphila ixesha elide.

2. Ziyahamba: Abantu bendawo eluhlaza okwesibhakabhaka bahlala bephila ngokusebenza ngokwasemzimbeni. Oku kufak’ isandla kubomi babo obude.

3. Banobudlelwane obuqinileyo boluntu: Abantu bendawo eluhlaza okwesibhakabhaka banobudlelwane obuqinileyo bosapho kunye noluntu. Ukuba nentlalontle kwandisa amanqanaba olonwabo kwaye kunciphisa uxinzelelo.

4. Bayayazi indlela yokulawula uxinzelelo: Abantu bendawo eluhlaza okwesibhakabhaka banakho ukulawula uxinzelelo ngokufanelekileyo. Ukugcina ulungelelwano ngokwasengqondweni nangokweemvakalelo kufak’ isandla kubomi babo obude.

5. Banenjongo yobomi: Abantu bommandla oluhlaza ngokuqhelekileyo banenjongo ebomini. Ngale njongo, imisebenzi yemihla ngemihla iba nentsingiselo ngakumbi kwaye ukwaneliseka kobomi kuyanda.

Batya njani abantu baseBlue Zone?

Ummandla oluhlaza ubhekisa kwimimandla yehlabathi apho izinga lokuphila ixesha elide liphezulu. Kucingelwa ukuba abantu kule mimandla baphila ubomi obude ngenxa yendlela yabo yokuphila enempilo kunye neendlela zokutya. Nazi iimpawu eziphambili zemikhwa yokutya yabantu bendawo eluhlaza okwesibhakabhaka:

1. Zitya izityalo ubukhulu becala: Inxalenye enkulu yokutya kwabantu bendawo eluhlaza okwesibhakabhaka iqulethe imifuno kunye neziqhamo ezinokutyiwa ngexesha lonyaka. Oku kutya, okutyebileyo kwifiber, iivithamini kunye neeminerali, kubonelela ngezondlo ezibalulekileyo ezifunwa ngumzimba.

2. Ukusetyenziswa kwenyama kungaphantsi kokutya kwezityalo: Abantu bommandla oluhlaza bakhetha ukuhlangabezana neemfuno zabo zeprotheyini ekutyeni okungekho mvelaphi yezilwanyana. Ukusetyenziswa kokutya okufana nenyama ebomvu, inyama egayiweyo kunye neemveliso zobisi kuphantsi. Endaweni yentlanzi, inkukhu, iimbotyi Iiprotheni eziphuma kwimifuno ezifana nesoya zikhethwayo.

3. Bazila ukutya: Kuyaziwa ukuba abanye abantu bommandla oluhlaza bazila ukutya rhoqo ngenxa yezizathu zenkolo okanye zenkcubeko. Ukuzila ukutya kunceda ukulamba, ukulawula imetabolism kunye nokwandisa uvakalelo lwe-insulin.

4. Iimfuno zeswekile ziyahlangatyezwa kwizimuncumuncu zendalo: Abantu bendawo eluhlaza okwesibhakabhaka bahlala kude neswekile esulungekileyo kunye neziselo ezineswekile. Ubusi, iziqhamo kunye nemifuno njengezimuncumuncu zendalo endaweni yeswekile iziqhamo ezomisiweyo ekhethwayo. Ngale ndlela, ijolise ekuzinziseni iswekile yegazi kunye nokunciphisa umngcipheko wokukhuluphala.

5. Ukusetyenziswa kotywala kulinganiselwe: Abantu bendawo eluhlaza okwesibhakabhaka badla ngokusela utywala obuncinci amaxesha amaninzi ngeveki. Iwayini ebomvu sesona siselo sikhethwayo kwaye kukholelwa ukuba sineengenelo zempilo xa sisetyenzwa kunye nokutya okuthile.

6. Zitya kancinci: Abantu bendawo eluhlaza okwesibhakabhaka badla ngokutya ukutya kancinci kwaye bayeke ukutya xa behluthi. Ngale ndlela, ngelixa befumana izondlo ezifunwa yimizimba yabo, umngcipheko wokutya kakhulu kunye nokuzuza ubunzima uyancitshiswa.

Imikhwa yokutya yabantu bendawo eluhlaza okwesibhakabhaka isekelwe kwi-calorie ephantsi, isityalo esisekelwe kwizityalo, ukutya okunomsoco kunye nendalo. Oku kutya kubalulekile ekulawuleni ubunzima kunye nenkqubo yokuguga enempilo. 

Imikhwa yoBomi obunempilo yabantu beBlue Zone

Abantu bendawo eluhlaza okwesibhakabhaka ziindawo ezihlala ubomi obude nobunempilo kwaye zinenani elikhulu labantu abangaphezu kweminyaka eyi-100. Imikhwa enempilo yokuphila kwabantu kule mimandla zezi:

• Abantu bommandla oluhlaza ngokuqhelekileyo banokutya okusekelwe kwizityalo. Bafaka ukubaluleka kokutya ukutya okunempilo okufana nemifuno, iziqhamo, iimbotyi kunye nokutya okuziinkozo. Imithombo yamafutha enempilo, njengentlanzi enamafutha, nayo iyinxalenye ebalulekileyo. Ngokuqhelekileyo bahlangabezana neemfuno zabo zeprotheyini ezivela kwimifuno kunye nemifuno endaweni yenyama.
• Abantu bendawo eluhlaza okwesibhakabhaka bayakukhathalela ukuhambahamba yonke imihla. Ukuzilolonga nokuzilolonga kuye kwaba yinxalenye yobomi babo. Umzekelo, Thatha uhamboImisebenzi enjengokulima, ukulima, nokuchukumisa umhlaba idla ngokuqhutywa.
• Abantu bendawo eluhlaza okwesibhakabhaka balawula uxinzelelo ngokufanelekileyo. Bazama ukunciphisa uxinzelelo ngeendlela ezinjengokucamngca, i-yoga, kunye nokunxibelelana kwezentlalo. Unxibelelwano lwezentlalo kunye neenkqubo zenkxaso phakathi koluntu luyinto ebalulekileyo ekujonganeni noxinzelelo.
• Abantu bendawo eluhlaza okwesibhakabhaka bahlala ngokuhambelana nendalo. Badibana nendalo ukuze bahlale bephila ubomi obulungeleleneyo. Ukuchitha ixesha kwindawo yendalo kunempembelelo entle kwimpilo yabo yengqondo neyomzimba.
• Abantu bendawo eluhlaza okwesibhakabhaka banonxibelelwano oluluqilima loluntu. Inkxaso yosapho kunye noluntu yinxalenye ebalulekileyo yobomi obunempilo. Bafaka ukubaluleka kokugcina ubudlelwane boluntu kunokuhlala bodwa.
• Abantu bommandla oluhlaza balala ngokwaneleyo. Ukuphumla ngokwaneleyo kunye nokulala kamnandi ebusuku kubaluleke kakhulu kubomi obude nobunempilo. Abantu abakwiindawo eziluhlaza balala ngokwaneleyo kwaye balala rhoqo emini. i-confectionery bayayenza. 
• Abo bahlala kwiindawo eziluhlaza ngokuqhelekileyo ziindawo zonqulo. Olunye uhlolisiso luye lwabonisa ukuba ukuba ngonqulo kuyawanciphisa amathuba okufa.
• Abantu abakwiindawo eziluhlaza okwesibhakabhaka banenjongo yobomi eyaziwa ngokuba yi "ikigai" e-Okinawa okanye "iplan de screw" eNicoya. Oku kusenokwenzeka ukuba kunxulunyaniswa nokuncipha komngcipheko wokufa ngenxa yokuba sempilweni ngokwasengqondweni. 
• Kwiindawo ezininzi eziluhlaza, abantu abadala bahlala kunye neentsapho zabo. Uhlolisiso luye lwabonisa ukuba ootatomkhulu noomakhulu abanyamekela abazukulwana babo basengozini encinane yokufa.

Ngenxa yoko;

Imikhwa yokutya yabantu bendawo eluhlaza okwesibhakabhaka ibambe imfihlo kubomi obude kunye nempilo. Aba bantu bagcina imizimba yabo ilungelelene ngokutya ukutya kwendalo kunye nokutya okuphilayo. Ukongezelela, intlanzi, ioli yeoli kunye neemveliso zengqolowa, kunye nemifuno emitsha kunye neziqhamo, nazo zinendawo ebalulekileyo. Ukongeza kwiipateni zokutya, umsebenzi womzimba kunye nokunxibelelana kwezentlalo nako kuphucula umgangatho wobomi babantu bendawo eluhlaza okwesibhakabhaka.

Umthombo: 1, 2, 3, 4, 5