Thaum koj muaj hnub nyoog, koj yuav siv tsis tau ntau lub sijhawm xav txog seb koj lub cev yuav ua haujlwm li cas thaum koj nkag mus rau hauv 50s, 60s, thiab sab saum toj.
Los sis kab tias koj zoo li kuv niam, leej twg yuav tau 37 xyoo ... uas yog ua rau kuv mus ib txhis 14. Ua li cas los xij, qhov tseem ceeb tshaj plaws hauv koj txoj haujlwm thaum koj laus dua yog qhov koj muaj zog.
Peb paub tias qhov dav hlau ua rau koj lub neej muaj peev xwm ua kom koj muaj zog, tab sis dab tsi yog tias koj twb laus lawm?
Koj tuaj yeem ua qhov txawv los yog muaj qhov point thaum koj laus dhau los ua kom muaj zog thiab cov leeg .
Ib txoj kev tshawb nrhiav, luam tawm hauv The American Journal of Medicine tau hais tias koj ua tau. Hauv kev tshawb nrhiav, cov kws tshawb nrhiav tau tshawb xyuas ntau cov kev tshawb fawb kom paub tias puas siv cov nyhav nyhav yog qhov tseem ceeb rau cov laus tshaj 50 xyoo. Lawv pom tias ntau tshaj li 18-20 lub lis piam, cov laus laus tau txais qhov nruab nrab ntawm 2.42 phaus ntawm cov leeg thiab nce lawv cov zog los ntawm 25-30% .
Xav tias qhov nruab nrab tus neeg laus yuav nce li 1.5 mus 5 phaus ntawm cov nqaij ntshiv txhua lub hli , qhov ntawd yog qhov zoo nkauj heev.
Nov yog qhov laj thawj zoo dua vim tias nyhav nyhav.
1. Nws ua rau koj nyob Ntev
Cov kws tshawb fawb tau ua raws li cov neeg teb rau 15 xyoos los ntawm kev tuag daim ntawv pov thawj ntawm National Center for Health Statistics National Death Index. Txog ib feem peb ntawm cov neeg raug tsim txom tuag los ntawm 2011.
Cov neeg loj zog uas tau txais kev cob qhia yam tsawg kawg ob zaug hauv ib lub lim tiam muaj 46 feem pua ntawm kev tuag ntau dua li cov uas tsis tau ua.
2. Nws Txhim Kho Koj Lub Hlwb
Kev cob qhia kev ua haujlwm kuj yuav tiv thaiv kev txawj ntse ntawm cov laus dhau ntawm cov tswv yim uas muaj cov kabmob xws li insulin growth I thiab homocysteine. Ib qho txiaj ntsim ntawm kev cob qhia ua haujlwm, txawm tias yog ib qho tseem ceeb heev, yog nws tsim tsa kom muaj kev txo hwj chim ntawm cov neeg laus. Kev cob qhia kev cob qhia tshwj xeeb tshaj plaws yog kev loj hlob ntawm sarcopenia.
Cov kab mob qaub ncaug ntau ntawm cov roj hmab ntau ntawm cov roj hmab muaj xws li muaj kev cuam tshuam kev lag luam thiab muaj kev puas tsuaj thiab kev xiam oob qhab. Yog li, clinicians yuav tsum xav txog kev txhawb lawv cov neeg tuaj yeem ua ob qho tib si aerobic-based ce xyaum thiab cov kev kawm tsis tau tsuas yog rau "lub cev noj qab haus huv" tab sis kuj vim hais tias ntawm feem ntau cov kev pab rau "lub paj hlwb".
3. Nws ua kom koj tus cwj pwm zoo
Nws tuaj yeem tiv taus kev qaug zog thiab kev qaug zog thiab lawv cov kev tsis sib haum xeeb. Ua haujlwm tsis tu ncua (xws li, 2 mus rau 3 hnub hauv ib lub lis piam), cov qoj ib ce ua kom muaj zog thiab mob nqaij thiab khaws pob txha ceev, kev ywj pheej, thiab kev loj hlob nrog lub hnub nyoog. Tsis tas li ntawd, kev cob qhia lub zog kuj muaj peev xwm los txo cov kev txhawj xeeb ntawm cov kab mob thiab cov cim thiab cov tsos mob ntawm ntau cov kab mob xws li kab mob hauv lub plawv, mob caj dab, thiab hom 2 mob ntshav qab zib, thaum tseem txhim kho pw thiab txo kev nyuaj siab.
Xyoo dhau los, cov kws tshawb fawb tau pib qhia cov txiaj ntsig ntawm kev cob qhia ntawm lub dag lub zog, cov nqaij pob txha, thiab lub cev ua haujlwm, thiab kev txhim kho nyob rau hauv cov kev mob xws li ntshav qab zib, osteoporosis, qis dua mob thiab rog. Cov kev tshawb fawb me tau pom tias ntau dua ntawm cov nqaij leeg muaj feem xyuam nrog kev txaus ntshai ntawm kev tuag.
Yog hais tias koj yeej tsis tau txais kev cob qhia zoo, nws tuaj yeem ua kom pib, tab sis paub txog dab tsi ua ntej - muaj zog, ntau dua nqaij thiab ib tus zoo dua ntawm lub neej - yuav ntxiv me ntsis ntxiv rau qhov sib xyaw:
Source:
Peterson MD, Gordon PM. Kev Tiv Thaiv Kev Coj Ua rau Cov Neeg Laus: Kev Soj Ntsuam Kuaj Mob thiab Cov Ntawv Teev Tseg. Am J Med. 2011 Mar; 124 (3): 194-8.