Dalilin da yasa Mutane a "Yankin Shuɗi" suke rayuwa fiye da sauran Duniya

Wadatacce

• Menene Yankin Blue?
• Mutanen da ke zaune a Yankin Shudi suna cin Abincin da ke Cike da Kayan Abinci Gabaɗaya
• Suna Azumi kuma suna bin Dokar 80%
• Suna Cin Giya a Matsakaici
• Ana Gina Motsa Jiki Cikin Rayuwa ta Yau da kullun
• Suna Samun Isasshen Barci
• Sauran Halaye da Halaye Masu Alaƙa da Tsawon Rai
• Layin .asa

Cututtuka na yau da kullun suna ƙara zama gama gari a lokacin tsufa.

Duk da yake kwayar halittar gado ta dan tantance tsawon rayuwarka da saukin cutar ga wadannan cututtukan, salon rayuwar ka na da tasiri sosai.

'Yan wurare kaɗan a duniya ana kiransu "Yankin Shuɗi." Kalmar tana nufin yankuna inda mutane suke da karancin cutar rashin lafiya kuma suna rayuwa fiye da ko'ina.

Wannan labarin yana bayanin fasalin salon rayuwar mutane na Yankin Yankin Blue, gami da dalilin da yasa suke rayuwa tsawon lokaci.

Menene Yankin Blue?

"Yankin Blue" kalma ce da ba ta kimiyya ba da aka ba wa yankuna na ƙasa waɗanda ke da gida ga wasu tsofaffin mutanen duniya.

Marubucin Dan Buettner ne ya fara amfani da shi, wanda ke nazarin sassan duniya inda mutane suke rayuwa na musamman tsawon rayuwa.

Ana kiransu Shiyyoyin Yankin Shudi saboda lokacin da Buettner da abokan aikinsa suke neman waɗannan yankuna, sun zana zagayen shuɗi kewaye da su a kan taswira.

A cikin littafinsa mai suna Yankunan Shudi, Buettner ya bayyana Yankuna Blue da aka sani guda biyar:

• Icaria (Girka): Icaria tsibiri ne a Girka inda mutane ke cin abincin Bahar Rum mai cike da man zaitun, jan giya da kayan lambu na gida.
• Ogliastra, Sardinia (Italia): Yankin Ogliastra na Sardinia gida ne ga wasu tsofaffin maza a duniya. Suna zaune ne a yankuna masu tsaunuka inda galibi suke aiki a gonaki kuma suna shan jan giya mai yawa.
• Okinawa (Japan): Okinawa gida ne ga tsofaffin mata a duniya, waɗanda ke cin abinci mai yawa da waken soya kuma suna yin tai chi, wani nau'i na motsa jiki na motsa jiki.
• Nicoya Peninsula (Costa Rica): Abincin Nicoyan ya dogara da wake da masara. Mutanen wannan yankin suna yin ayyuka na zahiri har zuwa tsufa kuma suna da ma'anar ma'anar rayuwa da ake kira "plan de vida."
• Masu zuwan kwana bakwai a Loma Linda, California (Amurka): 'Yan Adventist na kwana bakwai ƙungiya ce ta mutane masu addini. Su masu tsayayyun ganyayyaki ne kuma suna rayuwa a cikin al'ummomin da ke da matsi.

Kodayake waɗannan su ne kawai yankunan da aka tattauna a littafin Buettner, amma akwai wasu yankunan da ba a san su ba a cikin duniya wanda kuma zai iya kasancewa Yankin Blue Blue.

Yawancin karatu sun gano cewa waɗannan yankuna suna ɗauke da ƙimar yawan marasa baƙi da masu shekaru ɗari, waɗanda mutanen da ke rayuwa sama da 90 da 100, bi da bi (,,).

Abin sha'awa, ƙirar halitta mai yiwuwa lissafin 20-30% na tsawon rai kawai. Sabili da haka, tasirin muhalli, gami da abinci da salon rayuwa, suna da babbar rawa wajen ƙayyade rayuwar ku (,,).

Da ke ƙasa akwai wasu nau'ikan abubuwan abinci da salon rayuwa waɗanda suke sananne ga mutanen da ke zaune a Yankin Shuɗi.

Takaitawa: Yankunan Blue yanki ne na duniya inda mutane suke rayuwa na musamman tsawon rayuwa. Nazarin ya gano cewa kwayoyin halitta suna taka rawa ne kawai 20-30% a cikin tsawon rai.

Mutanen da ke zaune a Yankin Shudi suna cin Abincin da ke Cike da Kayan Abinci Gabaɗaya

Abu daya gama gari ga shiyyoyin Blue shine wadanda suke zaune a can da farko suna cin abinci mai tushen 95%.

Kodayake yawancin ƙungiyoyi ba masu cin ganyayyaki ba ne, kawai suna cin nama kusan sau biyar a wata (,).

Yawancin karatu, gami da ɗaya daga cikin sama da miliyan miliyan, sun nuna cewa guje wa nama na iya rage haɗarin mutuwa daga cututtukan zuciya, ciwon daji da kuma wasu dalilai daban-daban (,).

Madadin haka, abinci a cikin Yankin Blue suna yawanci wadatattu kamar haka:

• Kayan lambu: Su ne babban tushen fiber da yawancin bitamin da ma'adanai daban-daban. Cin abinci fiye da sau biyar na 'ya'yan itatuwa da kayan marmari a rana na iya rage haɗarin cututtukan zuciya, kansa da mutuwa ().
• Legumes: Legumes na wake sun hada da wake, wake, wake da kaji, kuma duk suna da wadatar fiber da furotin. Yawancin karatu sun nuna cewa cin ganyayyaki yana da alaƙa da ƙananan mace-mace (,,).
• Cikakken hatsi: Dukkanin hatsi ma suna da wadataccen fiber. Yawan cin hatsi duka na iya rage hawan jini kuma yana da alaƙa da rage yawan ciwon kansa da mutuwa daga cututtukan zuciya (,,).
• Kwayoyi: Kwayoyi sune babban tushen fiber, furotin da polyunsaturated da fatun da basu da ƙima. Haɗe tare da lafiyayyen abinci, suna haɗuwa da rage yawan mace-mace kuma ƙila suna iya taimakawa juyawar cututtukan rayuwa (,,).

Akwai wasu wasu abubuwan abincin da ke bayyana kowane Yankin Blue.

Misali, ana cin kifi sau da yawa a Icaria da Sardinia. Yana da kyakkyawan tushen ƙwayoyin omega-3, waɗanda suke da mahimmanci ga lafiyar zuciya da ƙwaƙwalwa ().

Cin kifi yana da alaƙa da saurin ƙwaƙwalwar ƙwaƙwalwa a lokacin tsufa da rage cututtukan zuciya (,,).

Takaitawa: Mutanen da ke Yankin Blue suna yawanci cin abinci mai kashi 95% na tsire-tsire wanda yake da wadataccen hatsi, hatsi, kayan lambu da na goro, duk waɗannan na iya taimakawa rage haɗarin mutuwa.

Suna Azumi kuma suna bin Dokar 80%

Sauran halaye na yau da kullun ga Yankin Blue sune rage cin kalori da azumi.

Restuntataccen kalori

Restricuntata kalori na dogon lokaci na iya taimaka tsawon rai.

Wani babban bincike da aka kwashe shekaru 25 ana yi a cikin birrai ya gano cewa cin kashi 30% na karancin adadin kuzari fiye da al'ada ya haifar da rayuwa mai tsawo ().

Cin ƙananan adadin kuzari na iya taimakawa ga rayuwar mafi tsawo a cikin wasu Yankin Blue Blue.

Misali, karatu a cikin Okinawans ya ba da shawarar cewa kafin shekarun 1960s, sun kasance a cikin karancin kalori, ma'ana suna cin karancin adadin kuzari fiye da yadda suke bukata, wanda hakan na iya taimakawa ga tsawon rayuwarsu ().

Bugu da kari, Okinawans suna bin dokar 80%, wanda suke kira "hara hachi bu." Wannan yana nufin cewa sun daina cin abinci lokacin da suka ji kashi 80% sun cika, maimakon cika 100%.

Wannan yana hana su cin yawancin adadin kuzari, wanda kan haifar da karin kiba da cuta mai tsauri.

Yawancin karatu kuma sun nuna cewa cin abinci a hankali na iya rage yunwa da haɓaka jin ƙoshi, idan aka kwatanta da cin abinci cikin sauri (,).

Wannan na iya kasancewa saboda homonon da yake baka damar cikawa kawai ya kai matakin jinin su ne mintina 20 bayan cin abinci ().

Sabili da haka, ta hanyar cin abinci sannu a hankali kuma har sai kun ji kashi 80% cikin ɗari, kuna iya cin ƙananan adadin kuzari kuma ku ji daɗi sosai.

Azumi

Baya ga rage rage yawan cin kalori, yin azumi na lokaci-lokaci yana da amfani ga lafiyar jiki.

Misali, Icarians galibi Kiristocin Orthodox ne na Girka, ƙungiyar addinai wacce take da azumi na lokuta da yawa don bukukuwan addini a duk shekara.

Wani bincike ya nuna cewa a lokacin wadannan bukukuwan na addini, azumi ya haifar da rage cholesterol na jini da kuma rage karfin jikin mutum (BMI) ().

Hakanan an nuna wasu nau'ikan azumin da yawa don rage nauyi, hawan jini, cholesterol da wasu dalilai masu haɗari ga cututtukan da ke faruwa a cikin mutane (,,).

Waɗannan sun haɗa da yin azumi a kai a kai, wanda ya ƙunshi yin azumin wasu awowi na yini ko wasu ranakun mako, da yin kwaikwayon azumi, wanda ya ƙunshi yin azumi na ’yan kwanaki a jere a kowane wata.

Takaitawa: Untata caloric da azumi na lokaci-lokaci suna cikin Blue Zones. Duk waɗannan ayyukan na iya rage abubuwan haɗari ga wasu cututtuka da tsawanta rayuwa mai kyau.

Suna Cin Giya a Matsakaici

Wani abin cin abincin wanda yake da yawa ga shiyyoyin Yankin shine shan giya matsakaiciya.

Akwai tabbatattun hujjoji game da ko yawan shan barasa yana rage haɗarin mutuwa.

Yawancin karatu sun nuna cewa shan giya daya zuwa biyu a kowace rana na iya rage yawan mace-mace, musamman daga cututtukan zuciya ().

Koyaya, binciken da aka yi kwanan nan ya nuna cewa babu wani sakamako na gaske da zarar kunyi la'akari da wasu abubuwan rayuwa ().

Amfanin amfani da matsakaiciyar shan giya na iya dogara da nau'in giya. Red giya na iya zama mafi kyawun nau'in giya, an ba shi yana ƙunshe da adadin antioxidants daga inabi.

Yin amfani da tabarau ɗaya zuwa biyu na jan giya a kowace rana sanannen abu ne a cikin Yankunan Icar da Sardiniya.

A hakikanin gaskiya, giyar Sardinia Cannonau, wacce ake yin ta daga inabin Grenache, an nuna tana da matakan antioxidants masu yawa, idan aka kwatanta da sauran giya ().

Antioxidants suna taimakawa hana lalacewar DNA wanda zai iya taimakawa ga tsufa. Sabili da haka, antioxidants na iya zama mahimmanci don tsawon rai ().

Bayan karatu sun nuna cewa shan jan giya matsakaici yana da alaƙa da ɗan ƙara tsayi ().

Koyaya, kamar sauran nazarin akan shan barasa, ba a san ko wannan tasirin ba saboda masu shan giya suma suna da ƙoshin lafiya ().

Sauran binciken sun nuna cewa mutanen da suke shan giya mai inci 5 (150-ml) na giya kowace rana har tsawon watanni shida zuwa shekaru biyu sun rage karfin jini sosai, da rage sukarin jini, da karin “mai kyau” cholesterol da ingantaccen yanayin bacci (,) .

Yana da mahimmanci a lura cewa ana ganin waɗannan fa'idodin ne kawai don yawan shan barasa. Kowane ɗayan waɗannan karatun kuma ya nuna cewa yawan matakan amfani yana ƙara haɗarin mutuwa ().

Takaitawa: Mutane a wasu Yankunan Shudi sun sha gilashi ɗaya zuwa biyu na jan giya kowace rana, wanda hakan na iya taimakawa hana cututtukan zuciya da rage haɗarin mutuwa.

Ana Gina Motsa Jiki Cikin Rayuwa ta Yau da kullun

Baya ga abinci, motsa jiki wani muhimmin mahimmanci ne a cikin tsufa ().

A cikin Yankin Blue Blue, mutane ba sa motsa jiki da gangan ta hanyar zuwa dakin motsa jiki. Madadin haka, an gina shi cikin rayuwar su ta yau da kullun ta hanyar aikin lambu, tafiya, girki da sauran ayyukan yau da kullun.

Nazarin maza a cikin yankin Sardiniyanci na Blue ya gano cewa tsawon rayuwarsu tana da alaƙa da kiwon dabbobin gona, suna rayuwa a kan gangaren tsaunuka a tsaunuka da kuma yin tafiya mai nisa zuwa aiki ().

An nuna fa'idodin waɗannan ayyukan yau da kullun a cikin binciken fiye da maza 13,000. Yawan nisan da suka yi ko kuma labarin matakalar da suke hawa kowace rana ya annabta tsawon lokacin da za su rayu ().

Sauran binciken sun nuna fa'idar motsa jiki wajen rage barazanar kamuwa da cutar kansa, cututtukan zuciya da kuma mutuwa baki daya.

Shawarwarin yanzu daga Sharuɗɗan Ayyukan Jiki don Amurkawa suna ba da shawarar mafi ƙarancin ƙarfi 75 ko mintina 150 na matsakaicin aiki na motsa jiki a mako.

Babban binciken da ya hada da mutane sama da 600,000 sun gano cewa wadanda ke yin adadin motsa jiki suna da kasada 20% na mutuwa fiye da wadanda ba su da motsa jiki ().

Yin karin motsa jiki na iya rage haɗarin mutuwa da kusan kashi 39%.

Wani babban binciken ya gano cewa aiki mai ƙarfi ya haifar da haɗarin mutuwa fiye da aiki matsakaici ().

Takaitawa: Motsa jiki matsakaici wanda aka gina shi cikin rayuwar yau da kullun, kamar tafiya da hawa matakala, na iya taimakawa tsawancin rayuwa.

Suna Samun Isasshen Barci

Baya ga motsa jiki, samun isasshen hutu da kuma yin bacci mai kyau duk da alama suna da matukar mahimmanci don rayuwa mai tsawo da lafiya.

Mutane a Yankin Blue Blue suna samun isasshen bacci kuma galibi suna yin bacci da rana.

Yawancin karatu sun gano cewa rashin samun isasshen bacci, ko yawan yin bacci, na iya ƙara haɗarin mutuwa, haɗe da cututtukan zuciya ko bugun jini (,).

Babban nazarin nazarin 35 ya gano cewa awanni bakwai shine mafi kyawun lokacin bacci. Barci mai yawa ƙasa ko ƙari fiye da hakan yana da alaƙa da haɗarin haɗarin mutuwa ().

A cikin Yankin Yankin, mutane ba sa yin barci, farkawa ko zuwa aiki a sa'o'in da aka tsara. Bacci kawai sukeyi kamar yadda jikinsu yabasu.

A wasu Yankuna masu launin shudi, kamar su Icaria da Sardinia, yin bacci da rana shima abu ne da ya zama ruwan dare.

Yawancin karatu sun nuna cewa barcin rana, da aka sani a yawancin ƙasashen Bahar Rum kamar "siestas," ba su da mummunan tasiri game da haɗarin cututtukan zuciya da mutuwa kuma na iya ma rage waɗannan haɗarin ().

Koyaya, tsawon naɗin ya bayyana da mahimmanci. Nafi na minti 30 ko ƙasa da haka na iya zama da amfani, amma duk abin da ya fi minti 30 yana da alaƙa da haɗarin kamuwa da cututtukan zuciya da mutuwa ().

Takaitawa: Mutane a Yankin Yankin suna samun isasshen bacci. Baccin awa bakwai da daddare da kuma bacci wanda bai fi minti 30 ba a rana na iya taimakawa wajen rage barazanar kamuwa da cututtukan zuciya da mutuwa.

Sauran Halaye da Halaye Masu Alaƙa da Tsawon Rai

Baya ga abinci, motsa jiki da hutawa, wasu abubuwan zamantakewar rayuwa da abubuwan rayuwa na yau da kullun ga Yankin Blue, kuma suna iya ba da gudummawa ga tsawon rayuwar mutanen da ke wurin.

Wadannan sun hada da:

• Kasancewa mai addini ko na ruhaniya: Blue Zones yawanci al'ummomin addini ne. Yawancin bincike sun nuna cewa kasancewa da addini yana da alaƙa da ƙananan haɗarin mutuwa. Wannan na iya zama saboda tallafi na zamantakewar jama'a da ragin bakin ciki ().
• Samun ma'anar rayuwa: Mutane a Yankin Yanki suna da ma'anar rayuwa, wanda ake kira "ikigai" a cikin Okinawa ko "plan de vida" a cikin Nicoya. Wannan yana da alaƙa da raunin haɗarin mutuwa, ƙila ta hanyar lafiyar hankali (,,).
• Manya da matasa suna zaune tare: A cikin Yankin Blue da yawa, kakanni sukan zauna tare da danginsu. Karatun ya nuna cewa kakanni wadanda ke kula da jikokin su na da kasadar kasadar mutuwa (57).
• Lafiyayyen hanyar sadarwar jama'a: Hanyar sadarwar ku, da ake kira "moai" a cikin Okinawa, na iya shafar lafiyar ku. Misali, idan abokanka suna da kiba, kana da haɗarin zama mai kiba, mai yuwuwa ta hanyar karɓar karɓar kiba ().

Takaitawa: Abubuwan da banda cin abinci da motsa jiki suna taka muhimmiyar rawa a tsawon rai. Addini, manufar rayuwa, dangi da hanyoyin sadarwar zamantakewa na iya yin tasiri tsawon rayuwar ku.

Layin .asa

Yankunan Blue Zone gida ne ga wasu tsofaffi kuma masu ƙoshin lafiya a duniya.

Kodayake salon rayuwarsu ya ɗan bambanta, yawanci suna cin abinci mai tushen tsire-tsire, motsa jiki a kai a kai, shan giya matsakaiciya, samun isasshen bacci kuma suna da kyakkyawan ruhaniya, dangi da hanyoyin sadarwar zamantakewa.

Kowane ɗayan waɗannan halayen salon an nuna su da alaƙa da rayuwa mai tsawo.

Ta hanyar haɗa su cikin salon rayuwar ku, ƙila zai yuwu ku ƙara fewan shekaru a rayuwarku.