Tsufa na shekaru da tsufa

Wadatacce

• Menene tsufan lokaci?
• Menene tsufan halitta?
• Yadda ake tsufa cikin koshin lafiya
• Motsa jiki ko motsa jiki
• Kula da lafiya mai nauyi
• Kula da lafiya
• Ci karin abinci tare da ƙimar ƙimar glycemic
• Yi hankali da abubuwan gina jiki a cikin abincin da kuke ci
• Takeaway

Lokacin da aka tambaye ka shekarunka, wataƙila ka ba da amsa gwargwadon yawan shekarun da suka shude tun lokacin da aka haife ka. Wannan zai iya zama lokacin tarihin ku.

Amma wataƙila likitanku ya ce kuna da yanayin yanayin jikin ɗan shekara 21. Wannan za a yi la'akari da shekarun rayuwar ku, ba tare da la'akari da shekarun da aka haife ku ba.

Zamanin tarihinku zai kasance koyaushe mai sauƙi-ƙayyadadden lamba, yayin da shekarun ilimin ku ya dogara da yawan masu canjin da zasu iya canzawa akan ci gaba.

Bambanci tsakanin su na iya zama abin mamaki kuma tabbas ya cancanci ƙarin bincike.

Menene tsufan lokaci?

Yawan shekarun tarihinku shine adadin lokacin da ya wuce daga haihuwar ku zuwa kwanan wata. Yana da shekarunku dangane da shekaru, watanni, ranaku, da dai sauransu Wannan ita ce hanya ta farko da mutane ke ayyana shekarunsu.

Har ila yau, shine ainihin haɗarin haɗari ga cututtukan cututtuka, mutuwa, da kowane lahani ga ayyukan jiki, kamar ji da ƙwaƙwalwa.

Menene tsufan halitta?

Babban ra'ayin bayan tsufan ilimin halitta shine tsufa yana faruwa yayin da kake tara lalacewar ƙwayoyin halitta da ƙwayoyin jiki daban-daban.

Hakanan an san shi da ilimin ilimin lissafi ko shekarun aiki, shekarun ilimin halitta sun bambanta da shekarun tarihin abubuwa saboda yana la'akari da dalilai da yawa banda ranar da aka haife ku.

Lambar ta ainihi tana sauka ne zuwa ga abubuwan ci gaban ilimin halittu daban-daban. Wasu daga cikin waɗannan sun haɗa da:

• shekara-shekara
• kwayoyin halitta (alal misali, yadda saurin garkuwar antioxidant na jikinka ke shiga)
• salon rayuwa
• abinci mai gina jiki
• cututtuka da sauran yanayi

Amfani da waɗannan jagororin tare da nau'ikan ilmin lissafi daban-daban, ƙwararrun likitocin kiwon lafiya na iya gano shekarun jikinku "yayi" kamar yadda yake.

Duk da yake shekarun tafiyar lokaci wani al'amari ne, mai yiwuwa ba za ku iya samun shekarun ƙarancin shekarunku ba kamar shekarunku.

Misali, idan kai namiji ne dan shekara 28 wanda baya motsa jiki, kawai yana cin abinci mai mai mai yawa, kuma yana shan sigari biyar a kowace rana tsawon shekaru 10 da suka gabata, da alama zaka sami shekarun nazarin halittu na sama da shekaru 28.

Yadda ake tsufa cikin koshin lafiya

Kuna iya ɗaukar matakai da yawa don ƙoƙarin haɓaka ƙarancin ilimin ku. Farawa a kowane zamani, gami da 70+, na iya taimakawa. Anan akwai wasu hanyoyin da zaku iya tsufa cikin koshin lafiya:

Motsa jiki ko motsa jiki

Kowa, musamman masu cutar hawan jini, ciwon suga, cututtukan zuciya, ko amosanin gabbai, na iya cin gajiyar motsa jiki a kai a kai.

Ga ƙananan yara, motsa jiki yana inganta yawan jini da zuciya zata iya bugawa tare da kowane bugawa (ƙarar bugun jini) kuma yana rage bugun zuciyar.

Motsa jiki yana taimaka wa tsofaffi su sami aiki mai kyau na huhu da huhu, wanda zai iya ƙara jimiri da rage gajiya.

Nau'o'in motsa jiki don gwadawa sun haɗa da masu zuwa:

• Darasi na daidaitawa na rage haɗarin faɗuwa, wanda shine babban dalilin rauni a cikin tsofaffi.
• Ayyukan motsa jiki suna taimakawa gina ƙwayar tsoka, wanda ya rage haɗarin osteoporosis daga baya a rayuwa.
• Ayyukan jimrewa suna taimakawa numfashin ku da bugun zuciyar ku, wanda akai-akai yana inganta huhu da lafiyar zuciya da kuzari, tare da fa'idantar da hanyoyin jini. Misalan ayyukan jimiri sune iyo, tafiya, da kuma keke.
• Mikewa yayi yana sakin jiki, wanda hakan zai baka damar ci gaba da ayyukan yau da kullun tare da dan karamin ciwo.

Kula da lafiya mai nauyi

Mutane masu kiba suna da haɗarin hawan jini, cututtukan zuciya, ciwon sukari, wasu nau'ikan cutar kansa, da ƙari.

Koyaya, kasancewa siririya ba yana nufin lallai kun sami lafiya. Hakan na iya zama sakamakon ƙarancin rauni ko kuma wani yanayin na asali.

Kula da lafiya

Baya ga nauyi, yadda jikinku yake rarraba kitse yana da mahimmanci ga tsufa mai lafiya. Wannan yawanci ana ƙayyade shi ne ta hanyar ƙwanƙwaran ku-zuwa-hip da kewayen ku.

• Jikin-siffa irin na pear. Fat na taruwa a gefuna na waje, kamar ku cinya da cinyoyi. Wannan alama ce ta ingantacciyar rarraba kitsen jiki.
• Jikin jikin Apple. Fat yana canzawa daga gefen waje zuwa ciki da kugu, wanda zai iya kara damar cututtukan zuciya da kansar nono.

Ci karin abinci tare da ƙimar ƙimar glycemic

Abubuwan gina jiki da ke cikin waɗannan nau'ikan abinci na taimaka wa kasusuwa, tsokoki, da gabobinku su yi ƙarfi na dogon lokaci.

Misalan waɗannan abincin sun haɗa da 'ya'yan itace, kayan lambu, wake, kiwo mai ƙarancin mai, da kuma burodi mai zazzaɓi (cikakkiyar hatsi). Gwada ƙara waɗannan zuwa abincinku.

Bugu da ƙari, rage adadin abinci mai sauri, farin burodi, da soda da kuke cinyewa, saboda waɗannan na iya haifar da ƙaruwa mara kyau cikin ƙimar suga.

Yi hankali da abubuwan gina jiki a cikin abincin da kuke ci

Kodayake ana bukatar yin karin karatu kan abubuwan da zasu iya tantance shekarun ilimin halittu, ya nuna cewa akwai kyakkyawar alaƙa tsakanin abinci mai gina jiki da shekarun ƙirar ku.

Kasancewa cikin nutsuwa game da abin da ke kasancewa lafiyayyen abinci da tuntuɓar alamun abinci mai gina jiki yayin siyan abinci zai iya taimaka inganta ƙarancin iliminku.

Takeaway

Zamaninku na tarihi zai kasance koyaushe yana ƙaruwa daidai lokacin da shekaru suka wuce. Koyaya, akwai matakan da zaku iya ɗauka don haɓaka ƙarancin iliminku. Tare da sauye-sauye masu dacewa, har ma kuna da ƙarancin shekarun ƙarancin ilimin halitta fiye da shekarun tarihinku.