Tsawon rai a cikin koshin lafiya mafarki ne da mutane da yawa ke ƙoƙarin cikawa (Ni ɗaya ne daga cikin waɗannan mutane). Kuma ko da yake a kasashen da suka ci gaba tsawon rayuwa yana karuwa sannu a hankali, amma yaduwar cututtuka da cututtuka iri-iri, abin takaici, yana bin irin wannan yanayin.
Sirrin dadewa ba magani ba ne ko tsada kuma wani lokacin masu haɗari na rigakafin tsufa da allurai. Koyi yadda ake rayuwa mai tsawo da lafiya, Artоshi a cikin mutanen da za su iya yin alfahari da kyakkyawar lafiya ko da a cikin tsufa.
Masana kimiyya na tsawon rai suna ba da hankali sosai ga masu shekaru ɗari - mutane masu shekaru 100 zuwa sama. Na riga na rubuta game da littafin "Dokokin Dogon Rayuwa", wanda marubucin ya yi nazarin mazaunan "yankunan shuɗi" guda biyar na duniya, wanda a cikin mutanensu akwai babban taro na masu zaman lafiya na ɗari ɗari.
Binciken yankunan shuɗi abu ne mai lada amma mai wahala. Masu bincike suna buƙatar tabbatar da cewa bayanan shekarun da suke karɓa daga mutane gaskiya ne, kuma ba koyaushe ake samun tushe masu aminci ba. Bugu da ƙari, yayin da za a iya tabbatar da abin da masu shekaru ɗari suka ci a yau, ta yaya kuka san abin da suka ci a cikin shekarun da suka gabata?
Tsibirin Okinawa a Japan na ɗaya daga cikin "yankunan shuɗi". Binciken da aka yi a hankali ya tabbatar da ranar haihuwar mutanen 1949 da ke zaune a tsibirin. Kuma cikakkun bayanai game da abincin su tun lokacin da ake samun XNUMX godiya ga binciken yawan jama'a da ƙananan hukumomi suka gudanar.
Tsofaffin ƙungiyar Okinawans (yawanci waɗanda aka haifa kafin 1942) suna da mafi girman iya aiki da kuma tsawon rai a Japan, ƙasar da aka sani da dogon hanta. Yawan cututtukan zuciya da nau'ikan ciwon daji da yawa sun ragu sosai a tsakanin tsofaffin 'yan Okinawan fiye da na Amurkawa da sauran mutanen Japan masu shekaru iri ɗaya. A shekaru 97, kusan kashi biyu bisa uku na 'yan Okinawan har yanzu suna dogaro da kansu.
Menene masu shekaru ɗari suka ci?
Menene abincin gargajiya na wannan rukuni, wanda aka bambanta da tsawon rai da rashin cututtuka, ko da a cikin matsanancin tsufa? Waɗannan su ne manyan tushen adadin kuzari da suka cinye a cikin 1949:
| Samfur | Jimlar yawan adadin kuzari |
| Sweet dankalin turawa | 69% |
| Sauran kayan lambu | 3% |
| Shinkafa | 12% |
| Sauran hatsi | 7% |
| wake | 6% |
| mai | 2% |
| Fish | 1% |
Kuma waɗannan abinci daban-daban suna wakiltar ƙasa da 1% na jimlar adadin kuzari: kwayoyi da tsaba, sukari, nama, ƙwai, samfuran kiwo, 'ya'yan itace, ciyawa, da barasa.
Masu bin wannan abincin sun sami kashi 85% na adadin kuzari daga carbohydrates, 9% daga furotin da 6% daga mai.
Shin abinci zai iya rage tsarin tsufa?
Me yasa tushen shuka, abincin abinci gabaɗaya wanda aka saba bi a Okinawa da sauran Yankunan Blue a duniya yana da babban tasiri akan tsarin tsufa? Shin hakan yana nufin kawai cin abinci ta wannan hanya yana taimakawa hana cututtuka masu saurin kisa kamar cututtukan zuciya, ciwon daji da ciwon sukari? Ko abinci mai gina jiki yana shafar tsarin tsufa da kansa?
Binciken da aka yi kwanan nan ya nuna cewa zato na ƙarshe yana da haƙƙin wanzuwa: ingantaccen abinci mai gina jiki yana taimakawa wajen tsawaita tsawon rayuwa, kuma ba kawai warkar da takamaiman cututtuka ba. Yawancin abubuwan da ke da alaƙa suna ba da gudummawa ga tsarin tsufa. Ɗaya daga cikin waɗannan abubuwan shine tsayin telomeres - sifofi masu kariya waɗanda ke a ƙarshen chromosomes na mu. Ƙananan telomeres suna da alaƙa da ɗan gajeren rayuwa kuma, a gaskiya ma, haɗarin cututtuka mafi girma. Bincike na baya-bayan nan ya nuna cewa mutanen da ke da tsayin telomeres sun fi tsufa a hankali.
Akwai shaidu masu tasowa cewa salon rayuwa da abinci suna da tasiri mai ƙarfi akan tsayin telomere. Masana kimiyya sun yi imanin cewa cin abinci mai yawan antioxidants (watau dangane da abincin shuka gabaɗaya) yana kare telomeres daga cutar da damuwa. Wani binciken da aka yi a cikin maza a cikin ƙananan haɗarin ciwon daji na prostate ya gano cewa cikakken tsarin salon rayuwa wanda ya haɗa da abinci mai gina jiki bisa ga dukan abincin shuka yana da alaƙa da haɓaka tsawon telomere. Mutanen da suka fi dacewa sun bi tsarin da aka ba su, yawan telomeres ɗin su ya tsawaita tsawon shekaru biyar na lura.
Layin ƙasa: Idan kuna son bin jagororin masu ɗari ɗari a duniya, ku mai da hankali kan gabaɗayan abinci na tushen shuka a cikin abincinku. Mafi kyau kuma, idan kun kula da wasu nau'o'in salon ku - barci mai kyau, kula da damuwa, aikin jiki, dubawa na yau da kullum. Ba a yi latti don farawa ba!