Okudingeka ukwazi ngokuguga okunempilo manje

Njengoba sihamba empilweni, umqondo wokuguga uba yiqiniso elingenakugwenywa. Kodwa-ke, indlela esisondela futhi samukele ngayo inqubo yokuguga ingathinta kakhulu inhlalakahle yethu iyonke. Ukuguga okunempilo akukhona nje ngokuphila isikhathi eside, kodwa futhi ngokuphila kangcono. Kuhlanganisa izici zomzimba, zengqondo, nezemizwa ezifaka isandla empilweni eyanelisayo nephilayo njengoba sikhula.

Ukuphila isikhathi eside akusho nje kuphela ukuphila isikhathi eside, kodwa futhi nokuphila kahle.

UMnyango Wezempilo Nezinsizakalo Zabantu wase-US ubikezela ukuthi ngo-2040, abantu baseMelika abangaphezu koyedwa kwabahlanu bazobe sebeneminyaka engu-65 noma ngaphezulu. Abantu abangaphezu kuka-56% abaneminyaka engu-65 ubudala bazodinga uhlobo oluthile lwezinsizakalo zesikhathi eside.

Ngenhlanhla, kunezinto ongazenza kungakhathaliseki ukuthi uneminyaka emingaki ukuze uqiniseke ukuthi uhlala uphilile njengoba iminyaka idlula, kusho uDkt. John Basis, udokotela wezifo zasebekhulile eNyuvesi yaseNorth Carolina eChapel Hill.

UBattis, uprofesa ohlangene e-University of North Carolina School of Medicine kanye nase-Gillings School of Global Public Health, utshela i-CNN lokho abantu okufanele bakwazi mayelana nokuguga okunempilo.

Abanye abantu bangase bagule. Abanye abantu bahlala benamandla baze bafike eminyakeni engama-90. Ngineziguli ezisaphilile kahle futhi ezikhuthele - kungenzeka ukuthi azikhuthele njengoba zazinjalo eminyakeni engama-20 edlule, kodwa zisazenza izinto ezifuna ukuzenza.

Kufanele uthole umuzwa wokuzicabangela wena, umuzwa wenhloso. Kufanele uthole okukwenza ujabule, futhi lokho kungase kuhluke kuzo zonke izigaba zokuphila.

Awukwazi ukushintsha izakhi zofuzo zakho, futhi awukwazi ukushintsha isikhathi sakho esidlule. Kodwa ungazama ukushintsha ikusasa lakho ngokwenza ezinye zezinto ongazishintsha. Uma lokho kusho ukushintsha ukudla kwakho, ukuthi uvivinya umzimba kangaki noma uhlanganyela kangaki emisebenzini yomphakathi, noma ukuyeka ukubhema noma ukuphuza utshwala - lezi yizinto ongazilawula. Futhi kukhona amathuluzi - njengokusebenza nethimba lakho lokunakekelwa kwezempilo kanye nezinsiza zomphakathi - angakusiza ukufeza le migomo.

Ingxenye yalokho empeleni iwukufika eqophelweni lapho uthi, "Yebo, ngizimisele ukushintsha." Kufanele uzimisele ukushintsha ukuze wenze lolo shintsho lwenzeke.

U: Yiziphi izinguquko ongathanda abantu bazenze besebancane ukuze zithinte inqubo yabo yokuguga?

A: Lowo ngumbuzo omuhle kakhulu, futhi ngiwubuzwa njalo—hhayi nje yiziguli zami nezingane zazo, kodwa nomndeni wami nabangane. Kuye kwabonakala kaningi ukuthi kunezinto eziningi ezikhuthaza ukuguga okunempilo, kodwa ungawuhlanganisa ngezinto ezimbalwa.

Okokuqala ukudla okunempilo, okuqala ebuntwaneni futhi kuqhubeke kuze kube sebuntwaneni, ebusheni, ngisho nasekugugeni. Okwesibili, ukuvivinya umzimba njalo kanye nokuzivocavoca umzimba kubalulekile. Bese kuba isigaba sesithathu esikhulu ubudlelwano bomphakathi.

Sivame ukucabanga ngalezi zinto njengezinto ezihlukene, kodwa empeleni udinga ukucabangela lezi zici ndawonye nangokusebenzisana. Into eyodwa ingathonya enye, kodwa isamba sezingxenye sikhulu kunezo zonke.

U: Usho ukuthini ngokudla okunempilo?

Impendulo: Ngokuvamile sicabanga ngokudla okunempilo njengokudla okunempilo, okungukuthi, ukudla kwaseMedithera.

Izindawo zokudlela zivame ukuba yinselele, ikakhulukazi emiphakathini yaseNtshonalanga ethuthukile. Kunzima ukugqashula embonini yokudla okusheshayo. Kodwa ukupheka ekhaya—ukupheka izithelo nemifino emisha nokucabanga ngokuyidla—kubaluleke kakhulu futhi kunempilo. Zama ukugwema ukudla okucutshunguliwe futhi ucabangele ukudla okuphelele.

Kungukucabanga okuvumelanayo ngempela. Ukudla kuyimithi, futhi ngicabanga ukuthi lo mqondo ophishekelwa futhi ukhuthazwa kakhulu ngabahlinzeki bezokwelapha kanye nabangebona abezokwelapha.

Lo mkhuba awugcini nje ngokuguga. Qala usemusha, ungenise ezikoleni bese ubandakanya abantu kanye nezingane kusenesikhathi ukuze bathuthukise amakhono nemikhuba eqhubekayo impilo yonke. Lokhu kuzoba yingxenye yokuphila kwansuku zonke kunokuba kube umsebenzi onzima.

Q: Hlobo luni lokuzivocavoca olubaluleke kakhulu?

U: Hamba njalo futhi ube matasa. Kunconywa ngempela ukuthatha imizuzu eyi-150 yomsebenzi ngesonto, ihlukaniswe izinsuku ezi-5 zomsebenzi olinganiselayo, futhi kufanele ucabangele hhayi imisebenzi ye-aerobic kuphela kodwa nemisebenzi yokumelana. Ukugcina imisipha namandla emisipha kuba kubaluleke kakhulu njengoba ukhula ngoba siyazi ukuthi njengoba ukhula, ulahlekelwa yikhono lokulondoloza la makhono.

Q: Kungani ukuxhumana nabantu kubaluleke kangaka?

A: Ukubaluleka kokuxhumana nabantu enqubweni yokuguga kuvame ukunganakwa, ukucwaningwa kancane, kanye nokungabalulekile. Enye yezinselele izwe lethu elibhekene nazo ukuthi iningi lethu lihlakazekile. Lokhu akuvamile kwamanye amazwe, lapho izakhamuzi zingahlakazekile khona noma amalungu omndeni ehlala eduze noma endaweni efanayo.

Kuvamile ukuthi iziguli engihlangana nazo zibe nezingane ezihlala ezinhlangothini ezihlukene zezwe, noma ezingaba nabangane abahlala ezinhlangothini ezihlukene zezwe.

Izingosi zokuxhumana nabantu ziyasiza ngempela ukuba nezingxoxo ezivuselelayo. Zinikeza abantu umuzwa wokuzicabangela, injabulo, injongo, kanye nekhono lokwabelana ngezindaba kanye nomphakathi. Kuyajabulisa. Kusiza impilo yengqondo yabantu. Siyazi ukuthi ukucindezeleka kuyingozi kubantu abadala futhi kungaba yinselele ngempela.

U: Kuthiwani ngabantu abadala abafunda lokhu? Ingabe lezi ziphakamiso zisasebenza?

A: Ukuguga okunempilo kungenzeka kunoma yisiphi isigaba sokuphila. Akugcini nje ngokwenzeka ebusheni noma eminyakeni ephakathi, futhi akugcini nje ngokwenzeka eminyakeni yokuthatha umhlalaphansi. Kusengaqhubeka kwenzeka naseminyakeni yama-80 nama-90.

Incazelo yokuguga okunempilo ingahluka, futhi isihluthulelo ukuzibuza ukuthi kusho ukuthini kuwe? Yini ebalulekile kuwe kulesi sigaba sempilo yakho? Singakufeza kanjani okubalulekile kuwe bese sakha izinhlelo namasu okusiza iziguli zethu ukufeza leyo migomo? Yilokho okubalulekile, akufanele kube yindlela eqala phezulu iye phansi. Kuhilela ngempela ukubandakanya isiguli, ukuthola ngokujulile okubalulekile kuso, nokusisiza, ukubanikeza amasu okusisiza ukufeza okubalulekile kuso. Kuvela ngaphakathi.