Yadda za a zauna da farin ciki zuwa shekaru 100: asirin centenarians na Okinawa

Tsibirin na Okinawa a Japan, zuwa arewa na Taiwan, ya dade da aka dauke da wani rare makõma daga waɗanda sha'awar asirin longevity. A gaskiya, a Okinawa, da mafi yawan centenarians (waɗanda suke a kan wani shekara ɗari da haihuwa) a duniya, game da mutane 50 da 100,000 yawan jama'a. Idan muka kwatanta, misali, tare da Amurka, a can ne kawai 5-10 mutane a kan dubu 100. Duk da haka, tsohon mutane a Okinawa ne daban-daban daga wadanda muke amfani da su gani. Mun yi shirki tsufa tare da baƙin ciki, cuta, gigin-tsufa da kuma reno gidajensu. Duk da haka, a kan Japan tsibirin centenarians farin ciki da mamaki m.

Game da Parkinson ta cuta, Alzheimer ta, Autism, ciwon daji, da ciwon sukari da kuma cututtukan zuciya da kusan babu wanda ya sani, akalla har zuwa shekaru 90. Wani mai ban sha'awa Gaskiyar ita ce, lokacin da wani mazaunin na tsibirin da koma yarda da Western hanyar rayuwa, da ransa Hasashen tayi zama na daya a cikin dukan duniya. To, abin da ke da m? Duk da yake genes suna da muhimmanci, amma da farko wuri ne har yanzu a hanyarsa ta rayuwa. Next za ka sami wasu ban sha'awa abubuwa game da dalilan da tsawon rai daga cikin mazaunan Okinawa.

1. Na ganye Diet

Okinawa - mai kyau wurare masu zafi tsibirin, da kuma a cikin wancan ta'allaka asirin longevity. Tun da tsire-tsire masu kusa da ekweita, inda lalacewa daga rana na iya zama mafi girma daga, misali, a cikin mu latitudes, su kare kansu ta hanyar samar da mafi photochemical abubuwa da kuma antioxidants su tsira. Wadannan na gina jiki ne ba kawai don kare shuke-shuke daga iskar haskoki na rana, amma kuma daga halaka dabbobi da kwari. Wadannan abubuwa za a iya cire daga jikin mutum free radicals da kuma hana kumburi. Okinawans ci 10 servings 'ya'yan itatuwa da kayan lambu kowace rana, kuma sun yi duk Organic.

2. Taƙaitawa a kan dabba gina jiki

Okinawa yawan bãyukansu da kayan lambu, kuma dukansu suna da girma kayayyakin da kansu. Su rage cin abinci kunshi 80% na shuke-shuke da kuma 20% na kifi. Wani lokaci su ci naman alade, amma wannan ya faru sosai da wuya da kuma kawai a lokacin musamman bikin. Bayan wannan akwai wani nama hormones da kuma maganin rigakafi kamar cewa sayar a cikin Stores.

3. A high adadin flavonoids a rage cin abinci, da kuma lafiya fats

Okinawans ci halitta kõwace zangarniya akwai ƙwãya, tushen kayan lambu, zaki da dankali, ganye da kuma soya kayayyakin (unmodified!). Products kamar miso ko tempeh lilin, cikakke ga hanta da kuma sauqaqa menopausal mata. Saboda haka, mata jin fi kyau, da kuma yawan rikitarwa da aka rage. Kuma karbi yi amfani da m kankana. Ya ƙunshi B bitamin, da bitamin C, alli, magnesium, tutiya, phosphorus, baƙin ƙarfe da kuma beta-carotene. shi ma taimaka wajen rage jini sugar matakan da za su iya zama ko da wani magani domin ciwon sukari.

4. kalori ƙuntatawa

Okinawa ba overeat. Sun gudanar da aiki da wata dabara bisa ga abin da aka tsaya a lokacin da Feel koshi da 80%. Kalori ƙuntatawa - a wajen rigima hanya, amma kwanan nan karatu sun nuna cewa qananan gazawa (ba za a rikita batun tare da tamowa) samar da moriya sosai ga kiwon lafiya da kuma tsawon rai. A daya hannun, za ka rasa nauyi, da kuma a kan wasu, don haka ka kunna aiwatar da autophagy, a cikin abin da Kwayoyin hallaka lafiya matasa da kuma tsohon marasa lafiya, dake rike da jiki a mai kyau siffar. Idan jiki ba iya cire tara tarkace, shi zai iya kai ga zuciya da kuma neurodegenerative cututtuka.

Wani ka'idar shawara cewa ƙuntatawa a da adadin kuzari da hankali da rigakafi da kuma tsarin kara habaka da kariya matsayi, yana sa wani kadan danniya, wadda take kaiwa zuwa kunnawa da kwayoyin halittu na tsawon rai.

5. Daily motsa jiki

Okinawa a karɓa yi kullum darussan da suke da amfani ba kawai ga jiki amma ga hankali. Tunanin yadda mai girma da suka ji bayan karshen wani hadadden ko wani shakatawa yoga aji. Yawancin tai chi, Karate, lambu, dance, yoga da Martial Arts, wanda damar a ci gaba da tuna da jiki a cikin yãƙi yanayin. Bugu da kari, babu daya smokes. Har ila yau, su ne sosai rare lokuta na osteoporosis domin su ci da yawa daga shuke-shuke da suke da arziki a cikin alli. Sun kuma ku ciyar da mai yawa lokaci a waje, kuma da rãna, wanda activates bitamin D da kashi kiwon lafiya da inganta kiwon lafiya.

6. kyau hali

Okinawans suna da kyau halin da ikon jimre wa stressful yanayi, kazalika da daban-daban janar ra'ayinmu game da rayuwa. Bã su da wani hankali taki na rayuwa, da kuma suka tsare a kusa da dangantaka da iyali. Laboratory gwaje-gwaje nuna wani low matakin na gomotsesteina - wani amino acid da cewa shi ne ba a cikin mutanen da da cutar zuciya. A mutane na Okinawa zuwa 80% ƙananan hadarin da cutar fiye da a kasashen yamma.

7. An Rufe kungiyoyin

Mutane - ne zamantakewa halittu suke bukatar kauna da goyon baya daga 'yan uwa. 80% na tsofaffi Okinawans rayuwa kansu ko da wani mata, amma su ba su rasa dangane da al'umma da kuma tare da cibiyoyin da tsofaffi, inda za su iya wasa wasanni, dauki bangare a cikin daban-daban wasanni da kawai magana. A Okinawa, da tsofaffi har yanzu suna da babba nauyi a cikin al'umma da kuma girmamawa.

8. Search "ikigai"

"Ikigai" a zahiri fassara a matsayin "ma'anar rayuwa." Ritaya - a waje al'ada a Okinawa. Mazauna tsibirin an gamsu da cewa babu wanda ya kamata rayuwa ne dõmin kansa kawai, kuma ko ta yaya shekaru masu yawa mutum. Su ko da yaushe taimaka wasu kuma kokarin samun wani sabon manufa.

9. Development of ibada

Na ibada (ba addini) - wani muhimmin ɓangare na rayuwa a Okinawa. Akwai safe al'ada, kungiya tunani, abin nufi da na ga wani rukuni da cewa aiki domin amfanin wasu, su yi aiki tare don cimma wani abu more. Mazauna tsunduma a music kuma dancing, saboda, a ra'ayi, shi awakens da rai. Yan unguwa wasa a kan Okinawan gargajiya kida - banjo - da kuma sau da yawa da aka tattara a jama'a bikin. Mata a Okinawa dauke priestesses da shamans.

10. gabashi da yammacin likita kusance

A bambanci ga Western hanyar tunani, wanda ya shafi kwayoyin magani da kowace cuta da kula na musamman na nasu kiwon lafiya, Okinawans hada cimma overall lafiya mai kyau. Su yi amfani da shamanic waraka ayyuka, ruhaniya ayyuka, da kuma wani lokacin Yammacin hanyoyin. Mazan mata da taka muhimmiyar rawa a matsayin shamans da kuma ruhaniya shugabannin a cikin kauyuka. A rayuwar yau da kullum, yi amfani da tsoho ganye, kamar waɗanda suke peculiar zuwa gargajiya na kasar Sin magani da kuma Ayurveda. Alal misali, manyan yawa na turmeric da ake amfani (yafi a shayi). Yana da wani antioxidant wanda yana da kyau sakamako a kan hanta.

Mun iya duka koyi wasu darussa rai daga mai hikima mutane na Okinawa tsibirin.