Oko kufuneka ukwazi malunga nokwaluphala okunempilo ngoku

Njengoko sihamba ebomini, ingcamango yokwaluphala iba yinto engenakuphepheka. Nangona kunjalo, indlela esisondela ngayo kwaye siyayamkela inkqubo yokwaluphala inokuchaphazela kakhulu impilo-ntle yethu iyonke. Ukwaluphala okunempilo akupheleli nje ekuphileni ixesha elide, kodwa kukwamalunga nokuphila ubomi obungcono. Kubandakanya iinkalo zomzimba, zengqondo, nezeemvakalelo ezinegalelo kubomi obanelisayo nobuphilayo njengoko sikhula.

Ubomi obude abuthethi nje kuphela ubomi obude, kodwa bukwathetha nokuphila ubomi obulungileyo.

ISebe lezeMpilo neNkonzo zoLuntu laseMelika liqikelela ukuba ngo-2040, abantu baseMelika abangaphezu komnye kwabahlanu baya kuba neminyaka engama-65 nangaphezulu. Abantu abangaphezu kwama-56% abaneminyaka engama-65 ubudala baya kufuna uhlobo oluthile lweenkonzo zexesha elide.

Ngethamsanqa, kukho izinto onokuzenza nokuba uneminyaka emingaphi ukuqinisekisa ukuba uhlala usempilweni njengoko iminyaka ihamba, utshilo uGqr. John Basis, ingcali yezempilo yabantu abadala kwiYunivesithi yaseNorth Carolina eChapel Hill.

UBattis, uprofesa oncedisayo kwiYunivesithi yaseNorth Carolina School of Medicine kunye neGillings School of Global Public Health, uxelela i-CNN oko abantu bafanele bakwazi malunga nokwaluphala okunempilo.

Abanye abantu basenokugula. Abanye abantu bahlala benamandla baze bafikelele kwiminyaka yabo engama-90. Ndinabaguli abasempilweni kakhulu nabasebenzayo - basenokuba abasasebenzi njengoko babenjalo kwiminyaka engama-20 eyadlulayo, kodwa basazenza izinto abafuna ukuzenza.

Kufuneka ufumane indlela yokuzibona, injongo. Kufuneka ufumane into ekwenza wonwabe, kwaye oko kunokwahluka kuzo zonke izigaba zobomi.

Awunakutshintsha ii-genes zakho, kwaye awunakutshintsha ixesha lakho elidlulileyo. Kodwa ungazama ukutshintsha ikamva lakho ngokwenza ezinye zezinto onokuzitshintsha. Ukuba oko kuthetha ukutshintsha ukutya kwakho, ukuba uzilolonga kangaphi okanye uthatha inxaxheba kwimisebenzi yoluntu, okanye uyeke ukutshaya okanye ukusela – ezi zizinto onokuzilawula. Kwaye kukho izixhobo – ezifana nokusebenza neqela lakho lezempilo kunye nezixhobo zoluntu – ezinokukunceda ufezekise ezi njongo.

Inxalenye yoko kukufikelela kwinqanaba apho uthi, "Ewe, ndikulungele ukutshintsha." Kufuneka uzimisele ukutshintsha ukuze olo tshintsho lwenzeke.

Q: Zeziphi iinguqu ongathanda ukuba abantu bazenze kwasebuntwaneni ukuze zichaphazele inkqubo yabo yokwaluphala?

A: Lo ngumbuzo omhle kakhulu, kwaye ndibuzwa rhoqo—kungekuphela nje zizigulana zam nabantwana bazo, kodwa nakusapho lwam nabahlobo bam. Zininzi izinto eziye zaboniswa ngokuphindaphindiweyo ukuba zikhuthaza ukwaluphala okunempilo, kodwa ungayichaza ngokweenkcukacha izinto ezimbalwa.

Eyokuqala kukutya okunempilo, okuqala ebuntwaneni kuze kuqhubeke ebuntwaneni, ebusheni, kwanasebudaleni. Okwesibini, ukwenza umthambo rhoqo kunye nokuzilolonga kubalulekile. Kwaye ke udidi lwesithathu oluphambili lulwalamano loluntu.

Sidla ngokucinga ngezi zinto njengezinto ezahlukeneyo, kodwa eneneni kufuneka uziqwalasele ezi zinto kunye kwaye usebenzisane. Into enye inokuchaphazela enye, kodwa isimbuku sazo sikhulu kunezo zizonke.

U: Uthetha ukuthini xa usithi ukutya okunesondlo esifanelekileyo?

Impendulo: Sidla ngokucinga ngesondlo esinempilo njengokutya okunesondlo esilinganiselayo, oko kukuthi, ukutya kwaseMeditera.

Iindawo zokutya zihlala zinzima, ingakumbi kwiindawo zaseNtshona eziphucukileyo kwezoshishino. Kunzima ukwahlukana neshishini lokutya okukhawulezayo. Kodwa ukupheka ekhaya—ukupheka iziqhamo nemifuno emitsha nokucinga ngokutya—kubaluleke kakhulu kwaye kunesondlo. Zama ukungatyi ukutya okucutshungulweyo kwaye ucinge ngokutya okupheleleyo.

Yingcinga ehambelanayo ngokwenene. Ukutya liyeza, kwaye ndicinga ukuba le yingcamango elandelwa kwaye ikhuthazwa ngakumbi ngabathengisi bezonyango kunye nabangengabo abezonyango.

Olu qheliselo alupheleli nje ekwaluphaleni. Qala usemncinci, ngenise ezikolweni kwaye ubandakanye abantu kunye nabantwana kwangethuba kangangoko ukuze baphuhlise izakhono kunye nezenzo ezizinzileyo ubomi bonke. Oku kuya kuba yinxalenye yobomi bemihla ngemihla kunokuba kube ngumsebenzi onzima.

Q: Luhlobo luni lomthambo olubaluleke kakhulu?

U: Hamba rhoqo kwaye ube nomdla. Imizuzu eli-150 yomsebenzi ngeveki, eyahlulwe ngeentsuku ezi-5 zomsebenzi ophakathi, iyacetyiswa ngokwenene. Ukongeza koku, umntu kufuneka acinge kungekuphela nje ngemisebenzi ye-aerobic kodwa kunye nemisebenzi yokumelana. Ukugcina ubunzima bemisipha kunye namandla emisipha kuba kubaluleke ngakumbi njengoko ukhula kuba siyazi ukuba njengoko ukhula, ulahlekelwa ngamandla okugcina ezi zakhono.

Q: Kutheni unxibelelwano loluntu lubaluleke kangaka?

A: Ukubaluleka kokunxibelelana nabantu kwinkqubo yokwaluphala kudla ngokunganakwa, kuphandwa kancinci, kwaye akuxatyiswa. Omnye wemingeni ilizwe lethu elijongene nayo kukuba uninzi lwethu lusasazekile. Oku akuvamile kwamanye amazwe, apho abemi basasazeke khona okanye amalungu osapho ahlala kufutshane okanye kwindawo enye.

Kuqhelekile ukuba izigulana endidibana nazo zibe nabantwana abahlala kumacala ahlukeneyo elizwe, okanye abanokuba nabahlobo abahlala kumacala ahlukeneyo elizwe.

Inethiwekhi yoluntu inceda kakhulu ekubeni neencoko ezivuselelayo. Inika abantu uluvo lokuba bodwa, ulonwabo, injongo, kunye nokukwazi ukwabelana ngamabali kunye noluntu. Kuyonwabisa. Inceda impilo yengqondo yabantu. Siyazi ukuba ukudakumba kuyingozi kubantu abadala kwaye kunokuba nzima ngokwenene.

Q: Kuthekani ngabantu abadala abafunda oku? Ngaba ezi ngcebiso zisasebenza?

A: Ukwaluphala okunempilo kunokwenzeka nakweyiphi na inqanaba lobomi. Akwenzeki nje kulutsha okanye kwiminyaka ephakathi, kwaye akwenzeki nje kubudala bokuthatha umhlala-phantsi. Kusenokwenzeka naxa umntu eneminyaka engama-80 nama-90.

Inkcazelo yokwaluphala okunempilo inokwahluka, kwaye isitshixo kukuzibuza ukuba kuthetha ukuthini kuwe? Yintoni ebalulekileyo kuwe kweli nqanaba lobomi bakho? Singakufezekisa njani okubalulekileyo kuwe size emva koko siphuhlise izicwangciso kunye namaqhinga okunceda izigulane zethu zifezekise ezo njongo? Yiyo loo nto ibalulekileyo, akufuneki ibe yindlela yokuqala ukuya ezantsi. Ibandakanya ngokwenene ukubandakanya isigulana, ukufumanisa nzulu oko kubalulekile kuso, nokubanceda, ukubanika amaqhinga okusinceda sifezekise oko kubalulekile kuso. Ivela ngaphakathi.