Hobaneng ha Batho ba "Libakeng tse Putsoa" ba Phela Nako e Telele Ho Feta Lefatše Lohle

Litaba

• Libaka tse putsoa ke eng?
• Batho ba lulang libakeng tse putsoa ba ja lijo tse felletseng ka lijo tsa semela kaofela
• Ba itima lijo 'me ba latela Molao oa 80%
• Ba Noa Joala ka Tekano
• Ho ikoetlisa ho ahoa bophelong ba letsatsi le letsatsi
• Ba robala ka ho lekaneng
• Mekhoa le Mekhoa e Meng e Amanang le Nako e telele
• Ntlha ea Bohlokoa

Maloetse a sa foleng a ntse a ata le ho feta botsofaling.

Le ha liphatsa tsa lefutso li batla li supa bophelo ba hau le ho hlaseloa ke mafu ana, mokhoa oa hau oa bophelo o ka ba le tšusumetso e kholo.

Libaka tse 'maloa lefatšeng li bitsoa "Libaka tse Putsoa." Lentsoe lena le bolela libaka tseo ho tsona batho ba nang le mafu a sa foleng a tlase 'me ba phela halelele ho feta kae kapa kae.

Sengoliloeng sena se hlalosa mekhoa e tloaelehileng ea bophelo ea batho ba Blue Zones, ho kenyelletsa hore na hobaneng ba phela halelele.

Libaka tse putsoa ke eng?

"Blue Zone" ke lentsoe leo e seng la mahlale le fuoang libaka tsa libaka tse nang le batho ba baholo ka ho fetisisa lefatšeng.

E sebelisitsoe ka lekhetlo la pele ke mongoli Dan Buettner, ea neng a ithuta libaka tsa lefats'e moo batho ba phelang bophelo bo bolelele haholo.

Li bitsoa Blue Zones hobane ha Buettner le basebetsi-'moho le eena ba ne ba batla libaka tsena, ba ile ba taka lits'oants'o tse putsoa ho ba potoloha 'mapeng.

Bukeng ea hae e bitsoang Libaka tse putsoa, Buettner o hlalositse libaka tse hlano tse tsejoang tse putsoa:

• Icaria (Greece): Icaria ke sehlekehleke sa Greece moo batho ba jang lijo tsa Mediterranean tse nang le oli ea mohloaare, veine e khubelu le meroho e lengoang hae.
• Ogliastra, Sardinia (Italy): Sebaka sa Ogliastra sa Sardinia ke lehae la banna ba baholo ka ho fetisisa lefatšeng. Ba lula libakeng tse lithaba moo ba tloaetseng ho sebetsa mapolasing mme ba noa veine e khubelu e ngata.
• Okinawa (Japane): Okinawa ke lehae la basali ba khale ka ho fetisisa lefatšeng, ba jang lijo tse ngata tse entsoeng ka soya mme ba tloaetse ho ikoetlisa ka mokhoa oa ho thuisa.
• Hloahloa ea Nicoya (Costa Rica): Lijo tsa Nicoyan li ipapisitse le linaoa le li-tortilla tsa poone. Batho ba sebaka sena ba lula ba etsa mesebetsi ea matsoho ho fihlela botsofaling mme ba na le moelelo oa bophelo o tsejoang e le "plan de vida."
• Masabatha a Loma Linda, California (USA): Baleti ba Letsatsi la Bosupa ke sehlopha sa batho ba ratang bolumeli haholo. Ke batho ba sa je nama ka thata 'me ba lula metseng e momahaneng.

Leha tsena e le tsona feela libaka tseo ho buuoang ka tsona bukeng ea Buettner, ho kanna ha ba le libaka tse sa tsejoeng lefatšeng tseo le tsona e ka bang Blue Zones.

Liphuputso tse 'maloa li fumane hore libaka tsena li na le litefiso tse phahameng haholo tsa batho ba sa tsebeng ho ngola le ba lilemo li lekholo, e leng batho ba lulang ho feta 90 le 100 ka ho latellana (,,).

Ho khahlisang, liphatsa tsa lefutso mohlomong li ikarabella bakeng sa 20-30% ea nako e telele. Ka hona, litšusumetso tsa tikoloho, ho kenyeletsoa lijo le mokhoa oa bophelo, li bapala karolo e kholo ho khetholla nako ea bophelo ba hau (,,).

Ka tlase ke tse ling tsa lijo le maemo a bophelo a tloaelehileng ho batho ba lulang libakeng tsa Blue Zones.

Kakaretso: Blue Zones ke libaka tsa lefats'e moo batho ba phelang bophelo bo bolelele bo ikhethang. Boithuto bo fumane hore liphatsa tsa lefutso li bapala feela karolo ea 20-30% ho phela nako e telele.

Batho ba lulang libakeng tse putsoa ba ja lijo tse felletseng ka lijo tsa semela kaofela

Ntho e 'ngoe e tloaelehileng ho Blue Zones ke hore ba lulang moo haholo-holo ba ja 95% ea lijo tse thehiloeng limela.

Le ha lihlopha tse ngata e se limela tse thata, li tloaetse ho ja nama makhetlo a mahlano ka khoeli (,).

Liphuputso tse 'maloa, ho kenyeletsoa motho a le mong ho ba fetang halofo ea milione, li bontšitse hore ho qoba nama ho ka fokotsa haholo kotsi ea lefu ka lebaka la lefu la pelo, mofetše le lisosa tse ling tse fapaneng (,).

Ho fapana le moo, lijo tse fumanehang libakeng tse putsoa hangata li ruile ho tse latelang:

• Meroho: Ke mohloli o moholo oa fiber le livithamini le liminerale tse ngata tse fapaneng. Ho ja litholoana le meroho tse fetang tse hlano ka letsatsi ho ka fokotsa menyetla ea lefu la pelo, mofetše le lefu ().
• Lijo tsa linaoa: Lijo tsa linaoa li kenyelletsa linaoa, lierekisi, lensisi le likhoho, 'me kaofela li na le fiber le protheine. Liphuputso tse 'maloa li bontšitse hore ho ja linaoa ho amana le ho shoa ho tlase (,,).
• Lihlahisoa tsohle: Lihlahisoa tsohle li boetse li na le fiber. Ho ja lijo-thollo tse ngata haholo ho ka fokotsa khatello ea mali 'me ha e le hantle ho amahanngoa le ho fokotseha ha mofetše oa' mala le lefu le bakoang ke lefu la pelo (,,).
• Linate: Linate ke mehloli e metle ea fiber, protheine le mafura a polyunsaturated le monounsaturated. Li kopantsoe le phepo e nepahetseng, li amahanngoa le lefu le fokotsehileng mme li ka ba tsa thusa ho khutlisa metabolic syndrome (,,).

Ho na le mabaka a mang a amanang le lijo a hlalosang e 'ngoe le e' ngoe ea libaka tse putsoa.

Mohlala, tlhapi hangata e jeoa Icaria le Sardinia. Ke mohloli o motle oa mafura a omega-3, a bohlokoa bakeng sa bophelo bo botle ba pelo le boko ().

Ho ja litlhapi ho amahanngoa le ho theoha butle ha boko botsofaling le ho fokotsa lefu la pelo (,,).

Kakaretso: Batho ba Libakeng tse Putsoa ba tloaetse ho ja lijo tsa limela tse 95% tse nang le limela tse ngata, lithollo, meroho le linate, tseo kaofela li ka thusang ho fokotsa kotsi ea lefu.

Ba itima lijo 'me ba latela Molao oa 80%

Mekhoa e meng e tloaelehileng libakeng tse putsoa ke phokotso ea ho ja le ho itima lijo ka khalori.

Thibelo ea Likhalori

Thibelo ea nako e telele ea likhalori e ka thusa ho phela halelele.

Phuputso e kholo ea lilemo tse 25 ho litšoene e fumane hore ho ja likhalori tse 30% tse fokolang ho feta tse tloaelehileng ho lebisitse bophelong bo bolelele haholo ().

Ho ja likhalori tse fokolang ho ka tlatsetsa bophelong bo bolelele libakeng tse ling tsa Blue Zones.

Mohlala, lithuto tsa Ma Okinawans li fana ka maikutlo a hore pele ho li-1960, ba ne ba le khaello ea likhalori, ho bolelang hore ba ne ba ja likhalori tse fokolang ho feta kamoo ba neng ba hloka, e ka bang tlatsetso ho bophelo ba bona bo bolelele ().

Ho feta moo, Ma Okinawans a tloaetse ho latela molao oa 80%, oo ba o bitsang "hara hachi bu." Sena se bolela hore ba emisa ho ja ha ba ikutloa ba tletse 80%, ho fapana le hore ba tlale 100%.

Sena se ba thibela ho ja likhalori tse ngata haholo, tse ka lebisang ho nona le mafu a sa foleng.

Liphuputso tse 'maloa li bontšitse hape hore ho ja butle ho ka fokotsa tlala le ho eketsa maikutlo a botlalo, ha ho bapisoa le ho ja ka potlako (,).

Sena se ka etsahala hobane lihormone tse u etsang hore u utloe u tletse li fihla feela maemong a phahameng a mali metsotso e 20 kamora hore u je ().

Ka hona, ka ho ja butle butle ho fihlela o ikutloa o khotsofetse ka 80%, o ka ja likhalori tse fokolang mme oa ikutloa o khotsofetse nako e telele.

Ho itima lijo

Ntle le ho fokotsa ts'ebeliso ea likhalori ka linako tsohle, ho itima lijo nako le nako ho bonahala ho le molemo bophelong.

Mohlala, batho ba Icarians hangata ke Bakreste ba Greek Orthodox, sehlopha sa bolumeli se nang le linako tse ngata tsa ho itima lijo bakeng sa matsatsi a phomolo a bolumeli ho pholletsa le selemo.

Phuputso e 'ngoe e bontšitse hore nakong ena ea matsatsi a phomolo a bolumeli, ho itima lijo ho lebisa ho theoleng ha k'holeseterole e maling le index ea boima ba' mele (BMI) ().

Mefuta e meng e mengata ea ho itima lijo le eona e bontšitsoe ho fokotsa boima ba 'mele, khatello ea mali, k'holeseterole le lisosa tse ling tse ngata tse ka bakang mafu a sa foleng bathong (,,).

Tsena li kenyelletsa ho itima lijo nako le nako, ho kenyelletsang ho itima lijo lihora tse itseng tsa letsatsi kapa matsatsi a itseng a beke, le ho etsisa ho itima lijo, ho kenyelletsang ho itima lijo matsatsi a 'maloa a latellanang ka khoeli.

Kakaretso: Thibelo ea `` caloric '' le ho itima lijo nako le nako ho atile Libakeng tse Putsoa. Mekhoa ena ka bobeli e ka fokotsa mabaka a kotsi a mafu a itseng mme ea lelefatsa bophelo bo botle.

Ba Noa Joala ka Tekano

Ntho e 'ngoe ea lijo e tloaelehileng libakeng tse ngata tsa Blue Blue ke tšebeliso e mpe ea joala.

Ho na le bopaki bo tsoakaneng ba hore na tšebeliso e itekanetseng ea joala e fokotsa menyetla ea lefu.

Liphuputso tse ngata li bontšitse hore ho noa lino tse tahang ho isa ho tse peli ka letsatsi ho ka fokotsa lefu haholo, haholoholo ho tsoa ho lefu la pelo ().

Leha ho le joalo, phuputso ea morao-rao e bontšitse hore ha ho na phello ea 'nete hang ha u nahana ka lintlha tse ling tsa bophelo ().

Phello e ntle ea tšebeliso ea joala e itekanetseng e ka itšetleha ka mofuta oa joala. Veine e khubelu e kanna ea ba mofuta o motle oa joala, kaha e na le li-antioxidants tse ngata tse tsoang morareng.

Ho sebelisa khalase e le 'ngoe ho isa ho tse peli tsa veine e khubelu ka letsatsi ho atile haholo libakeng tsa Blue le tsa Sardinian.

Ebile, veine ea Sardinian Cannonau, e entsoeng ka morara oa Grenache, e bonts'itsoe hore e na le li-antioxidants tse phahameng haholo, ha e bapisoa le veine tse ling ().

Antioxidants e thusa ho thibela tšenyo ea DNA e ka tlatsetsang botsofaling. Ka hona, li-antioxidants e ka ba tsa bohlokoa bakeng sa ho phela halelele ().

Liphuputso tse 'maloa li bontšitse hore ho noa veine e khubelu ka bongata ho amahanngoa le bophelo bo bolelele hanyane ().

Leha ho le joalo, joalo ka lithuto tse ling ka tšebeliso ea joala, ha ho hlake hore na phello ee ke hobane ba noang veine le bona ba tloaetse ho phela bophelo bo phetseng hantle ().

Liphuputso tse ling li bontšitse hore batho ba noang khalase ea veine ea lilithara tse 150 (150-ml) letsatsi le leng le le leng ka likhoeli tse tšeletseng ho isa ho lilemo tse peli ba na le khatello e tlase ea mali, tsoekere e tlase ea mali, "cholesterol" e ntle le boleng ba boroko bo ntlafetseng (,) .

Ho bohlokoa ho hlokomela hore melemo ena e bonoa feela bakeng sa tšebeliso e itekanetseng ea joala. E 'ngoe le e' ngoe ea lithuto tsena e bonts'itse hore ts'ebeliso e phahameng ea ts'ebeliso e hlile e eketsa kotsi ea lefu ().

Kakaretso: Batho ba libakeng tse ling tsa Blue Zones ba noa khalase e le 'ngoe ho tse peli tsa veine e khubelu ka letsatsi, e ka thusang ho thibela lefu la pelo le ho fokotsa menyetla ea lefu.

Ho ikoetlisa ho ahoa bophelong ba letsatsi le letsatsi

Ntle le lijo, boikoetliso ke ntlha e 'ngoe ea bohlokoahali botsofaling ().

Libakeng tse Putsoa, ​​batho ha ba ikoetlise ka morero ka ho ea boikoetlisong. Sebakeng seo, e hahiloe maphelong a bona a letsatsi le letsatsi ka ho lema, ho tsamaea, ho pheha le mesebetsi e meng ea letsatsi le letsatsi.

Phuputso ea banna ba Sardinian Blue Zone e fumane hore bophelo ba bona bo bolelele bo amana le ho holisa liphoofolo tsa polasing, ho lula matsoapong a lithaba le ho tsamaea libaka tse telele ho ea mosebetsing ().

Melemo ea mesebetsi ena e tloaelehileng e bontšitsoe pejana phuputsong ea banna ba fetang 13,000. Boholo ba sebaka seo ba se tsamaileng kapa lipale tsa litepisi tseo ba neng ba li hloa letsatsi ka leng li ne li bolela esale pele hore na ba tla phela halelele hakae ().

Boithuto bo bong bo bontšitse melemo ea boikoetliso ho fokotsa kotsi ea mofetše, lefu la pelo le lefu ka kakaretso.

Litlhahiso tsa hajoale tse tsoang ho Tataiso ea Ts'ebetso ea 'mele bakeng sa Maamerika li fana ka maikutlo a bonyane ba matla a 75 kapa metsotso e 150 ea boikoetliso ka beke.

Phuputso e kholo e kenyeletsang batho ba fetang 600,000 ba fumane hore ba etsang boikoetliso bo khothalletsoang ba na le kotsi e tlase ea lefu ea 20% ho feta ba sa ikoetliseng ().

Ho ikoetlisa le ho feta ho ka fokotsa menyetla ea lefu ka 39%.

Phuputso e 'ngoe e kholo e fumane hore ts'ebetso e matla e lebisitse kotsing e tlase ea lefu ho feta ts'ebetso e itekanetseng ().

Kakaretso: Boikoetliso bo itekanetseng bo hahelletsoeng bophelong ba letsatsi le letsatsi, joalo ka ho tsamaea le ho hloa litepisi, ho ka thusa ho lelefatsa bophelo.

Ba robala ka ho lekaneng

Ntle le ho ikoetlisa, ho phomola ka ho lekaneng le ho robala hantle bosiu le hona ho bonahala ho le bohlokoa haholo bakeng sa ho phela bophelo bo bolelele le bo phetseng hantle.

Batho ba libakeng tse putsoa ba robala ka ho lekaneng hape hangata ba robala ka nakoana motšehare.

Liphuputso tse 'maloa li fumane hore ho se robale ka ho lekaneng, kapa ho robala haholo, ho ka eketsa menyetla ea lefu haholo, ho kenyeletsoa le lefu la pelo kapa stroke (,).

Tlhahlobo e kholo ea lithuto tsa 35 e fumane hore lihora tse supileng e ne e le nako e nepahetseng ea ho robala. Ho robala hanyane haholo kapa ho feta moo ho ne ho amahanngoa le kotsi e eketsehileng ea lefu ().

Libakeng tse Putsoa, ​​batho ba tloaetse ho se robale, ho tsoha kapa ho ea mosebetsing ka nako e behiloeng. Ba robala feela joalo ka ha 'mele ea bona e ba joetse.

Libakeng tse ling tse putsoa, ​​joalo ka Icaria le Sardinia, ho robala motšehare le hona ho atile.

Liphuputso tse 'maloa li bontšitse hore boroko ba motšehare, bo tsejoang linaheng tse ngata tsa Mediterranean e le "siestas," ha bo na tšusumetso e mpe kotsing ea lefu la pelo le lefu mme e kanna ea fokotsa likotsi tsena ().

Leha ho le joalo, bolelele ba boroko bo bonahala bo le bohlokoa haholo. Ho robala metsotso e 30 kapa ka tlase ho ka ba molemo, empa eng kapa eng e telele ho feta metsotso e 30 e amahanngoa le kotsi e eketsehileng ea lefu la pelo le lefu ().

Kakaretso: Batho ba libakeng tse putsoa ba robala ka ho lekaneng. Ho robala lihora tse supileng bosiu le ho robala metsotso e sa feteng 30 motšehare ho ka thusa ho fokotsa kotsi ea lefu la pelo le lefu.

Mekhoa le Mekhoa e Meng e Amanang le Nako e telele

Ntle le lijo, boikoetliso le phomolo, maemo a mang a bophelo le a bophelo a tloaelehile libakeng tsa Blue Zones, 'me a ka kenya letsoho ho pheleng nako e telele ea batho ba lulang moo.

Tsena li kenyelletsa:

• Ho ba molumeli kapa moeeng: Blue Zones hangata ke libaka tsa bolumeli. Liphuputso tse 'maloa li bontšitse hore ho ba molumeli ho amahanngoa le kotsi e tlase ea lefu. Sena se ka etsahala ka lebaka la ts'ehetso ea sechaba le phokotso ea sekhahla sa khatello ea maikutlo ().
• Ho ba le sepheo sa bophelo: Batho ba libakeng tse Blue ba tloaetse ho ba le sepheo sa bophelo, se tsejoang ka hore ke "ikigai" ho Okinawa kapa "plan de vida" ho Nicoya. Sena se amahanngoa le kotsi e fokotsehileng ea lefu, mohlomong ka boiketlo ba kelello (,,).
• Batho ba baholo le ba banyenyane ba lulang hammoho: Libakeng tse ngata tse putsoa, ​​hangata bo-nkhono le bo-ntate-moholo ba lula le malapa a bona. Boithuto bo bontšitse hore bo nkhono le bo nkhono ba hlokomelang litloholo tsa bona ba na le kotsi e tlase ea lefu (57).
• Sebaka sa marang-rang se phetseng hantle: Sebaka sa hau sa marang-rang, se bitsoang "moai" se Okinawa, se ka ama bophelo ba hau bo botle. Mohlala, haeba metsoalle ea hau e nonne ho feta tekano, o na le kotsi e kholo ea ho nona, mohlomong ka ho amohela botumo ba sechaba ().

Kakaretso: Lintho tse ling ntle le ho ja le ho ikoetlisa li bapala karolo ea bohlokoa bophelong bo bolelele. Bolumeli, sepheo sa bophelo, marang-rang a lelapa le marang-rang le tsona li ka susumetsa hore na u phela halelele hakae.

Ntlha ea Bohlokoa

Libaka tsa Blue Zone ke lehae la batho ba khale ka ho fetisisa le ba phetseng hantle lefatšeng.

Leha mekhoa ea bona ea bophelo e fapana hanyane, boholo ba bona ba ja lijo tse ipapisang le limela, ba ikoetlisa khafetsa, ba noa joala bo itekanetseng, ba robala ka ho lekaneng ebile ba na le marang-rang a matle moeeng, malapeng le sechabeng.

E 'ngoe le e' ngoe ea lintlha tsena tsa bophelo e bontšitsoe e amahanngoa le bophelo bo bolelele.

Ka ho li kenyelletsa mokhoeng oa hau oa bophelo, ho ka etsahala hore u kenye lilemo tse 'maloa bophelong ba hau.