Paunenge uchiri muduku, unogona kusapedza nguva yakawanda uchifunga nezvekuti muviri wako unoshanda sei kana uchipinda mumakore makumi mashanu, makumi matanhatu, uye pamusoro.
Kana kuti zvimwe iwe wakafanana namai vangu, avo vachava nekusingaperi kwemakore makumi matatu nemasere ... izvo zvinoita kuti ndive nekusingaperi 14. Chero nzira, imwechete inonyanya kukosha mune zvaunoshanda kana iwe ukwegura iwe uri simba sei.
Isu tinoziva kuti kusimudza zvimedu muhupenyu hwako hwose kunogona kukuchengetedza iwe, asi zvakadini kana iwe watova mukuru mukuru?
Iwe unogona kuita mutsauko here kana pane imwe pfungwa apo iwe wakwegura zvikuru kuti usakwanisa simba uye musimba .
Chimwe chidzidzo, chakabudiswa muThe American Journal of Medicine inoti iwe unogona. Muchidzidzo, vatsvakurudzi vakatsvaga zvidzidzo zvakasiyana-siyana kuti vaone kana kukwira zviremba zvinyatsokosha kuvanhu vakuru vanopfuura makumi mashanu.Vakawana kuti kwemavhiki makumi maviri nemasere kusvika masere kusvika masere kusvika masere, vanhu vakuru vakagadzirisa zviyero zvemasendimita maviri uye vakawedzera simba ravo ne25-30% .
Tichifunga kuti muvhareji wevanhu vakuru vanogona kuwana anenge 1.5 kusvika ku5 mapaundi emisungo yakaonda mwedzi mumwe nomumwe , iyo inofadza chaizvo.
Heano zvimwe zvikonzero zvakakura zvokusimudza zvisikwa.
1. Inokuita Kuti Urarame kwenguva refu
Vatsvakurudzi vakatevera avo vakapindura kwemakore gumi nemashanu kuburikidza nehutano hwekufa deta kubva kuNational Center for Health Statistics National Index Index. Inenge chikamu chetatu chevakapindura chakafa muna 2011.
Vakuru vakwegura vane simba rakarovedzwa kaviri pavhiki vaine 46 muzana maitiro akadai ekufa nokuda kwechikonzero chero chipi zvacho kupfuura avo vasina.
2. Inovandudza Ubongo Hwako
Kuramba kudzidziswa kunogona kudzivisa kuparara kwemajeri pakati pevakuru kuburikidza nenzira dzinosanganisira insulini-yakafanana kukura ini na homocysteine. Rimwe rutivi rubatsiro rwekudzivisa kupikisa, kunyangwe iro rinokosha zvikuru, iro rakagadziriswa basa mukuderedza kuderedza pakati pevakuru. Kuramba kudzidziswa kunonyatsotarisa kushandiswa kwe sarcopenia.
Izvo zvinokonzerwa ne-multitifactorial sequelae ye sarcopenia zvinowedzera kuwira uye kuputsika kwekuparara pamwe nekuremara mumuviri. Nokudaro, vanachiremba vanofanirwa kukurudzira vashandi vavo kuti vatange maitiro maviri aerobic-based ekurovedza muviri uye kudzivisa kudzivisa kwete "hutano hwepanyama" asiwo nekuda kwezvimwe zvikomborero zve "utano hwehuropi".
3. Inokurudzira hutano hwako
Inokwanisa kukurira utera uye utera uye nemigumisiro yavo inokanganisa. Kuitwa nguva dzose (semuenzaniso, mazuva maviri kusvika ku3 pavhiki), maitiro aya anovaka simba remasimba uye masero akawanda uye anochengetedza masimba emhando, kuzvimirira, uye hutano nezera. Mukuwedzera, kudzidziswa kwesimba kunewo kukwanisa kuderedza ngozi ye osteoporosis uye zviratidzo nezviratidzo zvezvirwere zvisingaperi zvisingarapiki zvakadai sechirwere chepfungwa, arthritis, uye chirwere chechirwere cheshuga, pamwe nekuvandudza kurara uye kuderedza kuora mwoyo.
Kwemakore gumi adarika, vatsvakurudzi vatanga kuratidza kubatsirwa kwesimba rekudzidzisa pamusoro pesimba, masimba, uye muviri, pamwe nekuvandudzika mune zvirwere zvisingaperi zvakadai sechirwere cheshuga, osteoporosis, kurwadziwa kwepashure uye kuchema. Zvidzidzo zviduku zvakacherechedza kuti huwandu hwemasimba emasimba hunobatanidzwa nehupenzi huri pasi hwekufa.
Kana usina kumbobvira wakadzidziswa simba, zvingava zvakaoma kutanga, asi kuziva izvo zviri mberi - simba rakawanda, humwe hutsika uye humwe huri nani hupenyu - hunowedzera chikonzero chechimwe chekukurudzira:
Kunobva:
Peterson MD, Gordon PM. Kuramba Kuedza Kuita Mukuru Wevanhu Vakwegura: Kliniki Inofanirwa uye Zvinyorwa Zvinyorwa. Am J Med. 2011 Mar; 124 (3): 194-8.