No ke aha ʻoi aku ka lōʻihi o ka noho ʻana o ka poʻe ma "Nā ʻĀina Blue" ma mua o ke koena o ka honua

Anter

• He aha nā wahi polū?
• ʻAi ka poʻe e noho ana i nā wahi polū i ka papaʻai piha o nā meaʻai a pau nā mea kanu
• Holo wikiwiki lākou a hāhai i ke kānāwai 80%
• Pau lākou i ka waiʻona i ka hoʻohaʻahaʻa
• Kūkulu ʻia ka hoʻoikaika kino i kēlā me kēia ola
• Ua lawa ko lākou hiamoe
• Nā ʻano ʻē aʻe a me nā ʻano i hoʻopili ʻia me ka lōʻihi o ke ola
• Ka Laina Lalo

Ke hele a maʻa mau nā maʻi maʻi i ka wā ʻelemakule.

ʻOiai nā genetics e hoʻoholo i kou ola a me ka maʻalahi i kēia mau maʻi, ʻoi aku ka hopena o kou nohona.

Ua kapa ʻia kekahi mau wahi o ka honua ʻo "Blue Zones." ʻO ka huaʻōlelo e pili ana i nā wahi ʻāina i loaʻa nā kānaka i nā helu haʻahaʻa o ka maʻi maʻi a ola lōʻihi ma mua o nā wahi ʻē aʻe.

Hōʻike kēia ʻatikala i nā hiʻohiʻona nohona maʻamau o ka poʻe ma Blue Zones, me ke kumu o ko lākou ola lōʻihi.

He aha nā wahi polū?

ʻO "Blue Zone" kahi huaʻōlelo ʻepekema ʻole i hāʻawi ʻia i nā wahi ʻāina i home i kekahi o ka poʻe kahiko o ka honua.

Ua hoʻohana mua ʻia e ka mea kākau ʻo Dan Buettner, ka mea e hoʻopaʻa haʻawina nei i nā wahi o ka honua kahi e ola ai nā kānaka i kahi ola lōʻihi.

Kapa ʻia lākou he Blue Zones no ka mea i ka wā e ʻimi nei ʻo Buettner a me kāna mau hoa hana i kēia mau wahi, huki lākou i nā ʻōuli polū a puni lākou ma ka palapala ʻāina.

I kāna puke i kāhea ʻia Nā ʻĀina Blue, Ua wehewehe ʻo Buettner i ʻelima mau ʻāpana Blue i ʻike ʻia.

• ʻIcaria (Helene): ʻO Icaria kahi mokupuni ma Helene kahi e ʻai ai ka poʻe i kahi papaʻai Mediterranean i waiwai i ka ʻaila ʻoliva, ka waina ʻulaʻula a me nā mea kanu homegrown.
• Ogliastra, Sardinia (ʻItalia): ʻO ka moku ʻo Ogliastra o Sardinia kahi home o kekahi o nā kāne kahiko o ka honua. Noho lākou i nā wahi mauna kahi e hana mau ai lākou i nā mahiʻai a inu i ka waina ʻulaʻula he nui.
• Okinawa (Iapana): ʻO Okinawa ka home o nā wahine kahiko loa o ka honua, e ʻai nei i ka nui o nā meaʻai soy a hoʻomaʻamaʻa i ka tai chi, kahi ʻano meditative o ka hoʻoikaika kino.
• Nicoya Peninsula (Costa Rica): Hoʻokumu ʻia ka papaʻai Nicoyan e pili ana i nā pīni a me nā tortillas kānana. Hana pinepine ka poʻe o kēia wahi i nā hana kino a hiki i ka wā ʻelemakule a loaʻa ke ʻano o ke ola i kapa ʻia ʻo "plan de vida."
• ʻO ka Adventist lā ʻehiku ma Loma Linda, Kaleponi (USA): He hui haipule loa ka poʻe Adventist Hiku. He poʻe vegetarian koʻikoʻi lākou a noho i nā kaiāulu paʻa paʻa.

ʻOiai ʻo kēia wale nō nā wahi i kūkākūkā ʻia ma ka puke a Buettner, aia paha he mau wahi ʻike ʻole ʻia ma ka honua e hiki ke lilo i mau Blue Zones.

Ua loaʻa i kekahi o nā noiʻi ua loaʻa i kēia mau wahi nā helu kiʻekiʻe loa o nā nonagenarians a me nā kenekulia, he poʻe ia e noho ana ma mua o 90 a me 100, (,,).

ʻO ka mea hoihoi, nā moʻomanaʻo genetics wale nō no 20-30% o ka lōʻihi o ke ola. No laila, nā hana a kaiapuni, e like me ka papaʻai a me ka nohona, he kuleana nui i ka hoʻoholo ʻana i kou ola (,,).

Ma lalo iho nei kekahi o nā papaʻai a me nā mea ola e maʻa mau i ka poʻe e noho ana i nā Blue Zones.

Hōʻuluʻulu Manaʻo: ʻO nā Blue Zones nā wahi o ka honua kahi e ola ai nā kānaka i kahi ola lōʻihi. Ua ʻike nā noiʻi ua pāʻani wale nā ​​genetics i kahi kuleana 20-30% i ka lōʻihi.

ʻAi ka poʻe e noho ana i nā wahi polū i ka papaʻai piha o nā meaʻai a pau nā mea kanu

ʻO kahi mea maʻamau i nā Blue Zones ʻo ka poʻe e noho ma laila e ʻai nui i ka papaʻai 95% mea kanu.

ʻOiai ʻo ka hapa nui o nā pūʻulu ʻaʻole paʻa pono i nā mea ʻai, mālama wale lākou i ka ʻai ma kahi o ʻelima mau manawa i kēlā me kēia mahina (,).

Ua hōʻike ʻia kekahi mau noiʻi ʻana, e like me hoʻokahi ma mua o ka hapalua miliona mau kānaka, ʻo ka hōʻalo ʻana i ka ʻiʻo e hiki ke hoʻoliʻiliʻi loa i ka make ʻana mai ka maʻi puʻuwai, ka maʻi ʻaʻai a me nā kumu like ʻole ʻē aʻe (,).

Akā, waiwai nui nā papaʻai i nā Zona Blue i nā mea aʻe:

• Nā mea kanu: ʻO lākou kahi kumu waiwai nui o ka fiber a me nā wikamina a me nā minelala like ʻole. ʻO ka ʻai ʻana ma mua o ʻelima mau lawelawe o nā hua a me nā mea kanu i ka lā hiki ke hōʻemi nui i kou makaʻi o ka maʻi puʻuwai, ka maʻi ʻaʻai a me ka make ().
• Legume: ʻO nā legume me nā pīni, ka pī, ka meli a me nā moa, a he waiwai lākou āpau i ka fiber a me ka protein. Ua hōʻike ʻia kekahi mau noiʻi e pili ana ka ʻai ʻana i nā legume me ka make haʻahaʻa (,,).
• Nā hua a pau: Nui ka hua i ke olonā. Hiki i kahi lawe kiʻekiʻe o nā kīʻaha āpau ke hōʻemi i ke kahe o ke koko a pili pū ʻia me ka maʻi maʻi colorectal hoʻemi ʻia a me ka make mai nā maʻi puʻuwai (,,).
• Hua kukui: ʻO nā hua momona nā kumuwaiwai o ka fiber, protein a me polyunsaturated a monounsaturated momona. Hoʻohui ʻia me ka papaʻai olakino, pili lākou me ka hoʻemi make a hiki paha ke kōkua i ka hoʻohuli i ka maʻi metabolic (,,).

Aia kekahi mau kumuʻaiʻai ʻē aʻe e wehewehe ai i kēlā me kēia Zona Kahuna.

ʻO kahi laʻana, ʻai pinepine ka iʻa ma Icaria a me Sardinia. He kumu maikaʻi ia o nā momona omega-3, he mea nui ia no ka olakino puʻuwai a me ka lolo ().

Pili ka ʻai ʻana o ka iʻa me ka emi o ka lolo i ka wā ʻelemakule a hoʻemi ʻia ka maʻi puʻuwai (,,).

Hōʻuluʻulu Manaʻo: ʻAi maʻamau ka poʻe ma nā Blue Zones i kahi papaʻai mea kanu 95% mea waiwai i nā legume, nā kīʻaha piha, nā mea kanu a me nā nati, nā mea āpau e hiki ke kōkua i ka hōʻemi ʻana i ka make o ka make.

Holo wikiwiki lākou a hāhai i ke kānāwai 80%

ʻO nā ʻano ʻē aʻe i ʻike pinepine ʻia i nā Zona Blue he hōʻemi hoʻemi kalori a me ka hoʻokē ʻai.

Palena Kalepona

Hiki i ke kau palena manawa lōʻihi ke kōkua i ka lōʻihi.

Ua ʻike ʻia kahi noiʻi nui 25 makahiki i nā mōneka e ʻai ana i ka 30% ʻoi aku ka nui o nā calorie ma mua o ka maʻamau i alakaʻi ʻia ai i kahi ola lōʻihi ().

ʻO ka ʻai ʻana i nā calorie liʻiliʻi ke hāʻawi nei i nā ola lōʻihi i kekahi o nā Blue Zones.

ʻO kahi laʻana, hōʻike nā noiʻi ma ka Okinawans ma mua o ka 1960, aia lākou i ka hapa nui o ka calorie, ʻo ia hoʻi ke ʻai nei lākou i nā calorie liʻiliʻi ma mua o kā lākou e koi ai, a he mea paha ia e kōkua ai i ko lākou ola lōʻihi ().

Eia kekahi, ʻimi nā Okinawans i ke kānāwai 80%, a lākou i kapa ai ʻo "hara hachi bu." ʻO ka manaʻo o kēia ua hoʻōki lākou i ka ʻai ke manaʻo lākou he 80% piha, ma kahi o 100% piha.

Pale kēia iā lākou mai ka ʻai ʻana i ka nui o nā calorie, hiki ke alakaʻi i ka loaʻa ʻana o ke kaupaona a me nā maʻi maʻi mau.

Ua hōʻike pū kekahi mau ʻano noiʻi e hiki i ka ʻai lohi ke hōʻemi i ka pōloli a hoʻonui i nā manaʻo piha, ke hoʻohālikelike ʻia me ka ʻai wikiwiki ʻana (,).

ʻO kēia paha no ka mea ʻo nā hormoni e hōʻike iā ʻoe e piha a hiki i ko lākou pae kiʻekiʻe o ke koko 20 mau minuke ma hope o kou ʻai ʻana ().

No laila, ma ka ʻai lohi a wale a ʻike ʻoe i ka piha o 80%, ʻai paha ʻoe i nā calori liʻiliʻi a lōʻihi ka lōʻihi.

Hookeai

Ma waho aʻe o ka hoʻohaʻahaʻa mau ʻana i ka loaʻa o ka calorie holoʻokoʻa, ʻike ʻia he mea maikaʻi no ka olakino ka hoʻokēʻai manawa ʻana.

ʻO kahi laʻana, ʻo nā Icarians he mau Karistiano Orthodox Greek, kahi hui haipule i loaʻa nā manawa he nui o ka hoʻokē ʻai no nā lā hoʻomana ma loko o ka makahiki.

Ua hōʻike ʻia kahi noiʻi i loko o kēia mau lā haipule, ua alakaʻi ka hoʻokē ʻai i ka hōʻemi ʻana i ke kōpō a me ka helu o ke kino i lalo (BMI) ().

Hōʻike ʻia nā ʻano hoʻokēʻai he nui e hōʻemi i ke kaupaona, ke kahe o ke koko, ka cholesterol a me nā kumu pilikia ʻē aʻe he nui no ka maʻi maʻi mau i nā kānaka (,,).

Pākuʻi ʻia kēia mau mea me ka hoʻokē ʻai pinepine, e pili ana i ka hoʻokēʻai ʻana no kekahi mau hola o ka lā a i ʻole kekahi mau lā o ka pule, a me ka hoʻokē ʻai ʻana, ʻo ia hoʻi ka hoʻokē ʻai ʻana no kekahi mau lā loiloi i kēlā me kēia mahina.

Hōʻuluʻulu Manaʻo: ʻO ka palena ʻana o Caloric a me ka hoʻokē ʻai wā pinepine ma nā Blue Zones. Hiki i kēia mau hana ʻelua ke hōʻemi nui i nā mea pilikia no kekahi mau maʻi a hoʻolōʻihi i ke ola olakino.

Pau lākou i ka waiʻona i ka hoʻohaʻahaʻa

ʻO kekahi kumuʻai aʻe i maʻamau i ka hapanui o nā Blue Zones ka ʻai ʻana o ka waiʻona kaulike.

Aia kekahi hōʻike like e pili ana inā hoʻemi ʻia ka make o ka make i ka inu ʻona kaulike.

Ua hōʻike ʻia nā noiʻi he nui i ka inu ʻana i hoʻokahi a me ʻelua mau mea inu ʻona i kēlā me kēia lā hiki ke hoʻēmi nui i ka make, keu hoʻi mai nā maʻi puʻuwai ().

Eia nō naʻe, ua hōʻike ʻia kahi noiʻi hou loa ʻaʻohe hopena maoli ke noʻonoʻo ʻoe i nā ʻano nohona ʻē aʻe ().

ʻO ka hopena maikaʻi o ka inu waiʻona kaulike e hilinaʻi ʻia i ka ʻano o ka waiʻona. ʻO ka waina ʻulaʻula paha kahi ʻano ʻona maikaʻi loa, hāʻawi ʻia i loko o laila kahi helu o nā antioxidants mai nā hua waina.

ʻO ka ʻai ʻana i hoʻokahi a ʻelua mau aniani o ka waina ʻulaʻula i kēlā me kēia lā ka mea maʻamau i ka Icarian a me Sardinian Blue Zones.

ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia ka waina Sardinian Cannonau, i hana ʻia mai nā hua waina Grenache, i nā kiʻekiʻe loa o nā antioxidants, i hoʻohālikelike ʻia me nā waina ʻē aʻe ().

Kōkua nā Antioxidant i ka pale ʻana i ka hōʻino ʻana i ka DNA i hiki ke kōkua i ka ʻelemakule. No laila, he mea nui paha nā antioxidant no ka lōʻihi ().

Ua hōʻike ʻia kekahi mau noiʻi ʻana e pili ana ka inu ʻana i ka waina ʻulaʻula me kahi ola lōʻihi ().

Eia nō naʻe, e like me nā noiʻi ʻē aʻe e pili ana i ka inu waiʻona, maopopo ʻole inā pili kēia hopena no ka mea inu pū ka poʻe inu waina i nā ola olakino ().

Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe i ka poʻe i inu i ke kīʻaha waina he 5-auneke (150-ml) i kēlā me kēia lā no ʻeono mahina a i ʻelua mau makahiki i hoʻohaʻahaʻa nui i ke kahe o ke koko, hoʻohaʻahaʻa i ke kō, a ʻoi aku ka maikaʻi o ke kolesterol a hoʻomaikaʻi i ka maikaʻi o ka hiamoe (,) .

He mea nui e hoʻomaopopo he ʻike wale ʻia kēia mau pōmaikaʻi no ka inu ʻona ʻana o ka waiʻona. Ua hōʻike pū kēlā me kēia o kēia aʻo ʻana i nā pae kiʻekiʻe o ka ʻai e hoʻonui maoli i ka makaʻu o ka make ().

Hōʻuluʻulu Manaʻo: Inu ka poʻe i kekahi mau ʻāpana Blue i hoʻokahi a ʻelua aniani o ka waina ʻulaʻula i kēlā me kēia lā, i hiki ke pale aku i nā maʻi puʻuwai a hoʻēmi i ka makaʻu o ka make.

Kūkulu ʻia ka hoʻoikaika kino i kēlā me kēia ola

Ma waho o ka papaʻai, ʻo ka hoʻoikaika kino kekahi mea nui i ka ʻelemakule ().

I nā Blue Zones, ʻaʻole hoʻoikaika kino ka poʻe ma ka hele ʻana i ka hale hoʻoikaika kino. Akā, kūkulu ʻia ia i loko o ko lākou ola i kēlā me kēia lā ma o ka mahi ʻana i ka māla, ka hele wāwae ʻana, ke kuke ʻana a me nā hana ʻē aʻe o kēlā me kēia lā.

Ua ʻike ʻia kahi noiʻi o nā kāne ma ka Sardinian Blue Zone e pili ana ko lākou ola lōʻihi me ka hānai ʻana i nā holoholona mahiʻai, e noho ana ma nā pali ʻoi aʻe ma nā kuahiwi a e hele lōʻihi ana i ka hana ().

ʻO nā keu pono o kēia mau hana maʻamau i hōʻike ʻia ma mua i ke aʻo ʻana ma mua o 13,000 kāne. ʻO ka nui o kā lākou hele wāwae ʻana a i ʻole nā ​​moʻolelo o ke alapiʻi a lākou i piʻi ai i kēlā me kēia lā i wānana ai pehea ka lōʻihi o ko lākou ola ʻana ().

Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe i nā pono o ka hoʻoikaika kino i ka hoʻemi ʻana i ka makaʻu o ka maʻi ʻaʻai, maʻi puʻuwai a me ka make holoʻokoʻa.

Hōʻike nā ʻōlelo koi o kēia wā mai nā Kumu Hana Kino no nā ʻAmelika i ka palena iki o 75 ikaika-ikaika a i ʻole 150 mau minuke kaulike o ka hana aerobic i kēlā me kēia pule.

Ua ʻike ʻia kahi noiʻi nui me 600,000 mau kānaka i ka poʻe e hana nei i ka nui o ka hoʻoikaika kino he 20% ka nui o ka make ma mua o ka poʻe i hana ʻole i ka hana kino.

ʻO ka hana ʻana i nā hoʻolālā hou aʻe hiki ke hōʻemi i ka makaʻu o ka make a hiki i 39%.

Ua ʻike ʻia kahi hana nui ʻē aʻe i ka hana ikaika i alakaʻi ʻia i kahi haʻahaʻa haʻahaʻa o ka make ma mua o ka hana maʻamau ().

Hōʻuluʻulu Manaʻo: ʻO ka hoʻoikaika kino hoʻoikaika kino i kūkulu ʻia i ke ola o kēlā me kēia lā, e like me ka hele wāwae ʻana a me ka piʻi ʻana i nā ʻanuʻu, hiki ke kōkua i ka hoʻolōʻihi i ke ola.

Ua lawa ko lākou hiamoe

Ma waho aʻe o ka hoʻoikaika kino, ka loaʻa ʻana o ka hoʻomaha kūpono a me ka hiamoe maikaʻi ʻana o ka pō a me he mea nui lā no ka noho ʻana i kahi ola lōʻihi a olakino hoʻi.

Loaʻa ka hiamoe kūpono o ka poʻe ma Blue Zones a lawe pū pinepine hoʻi i nā ʻōpū o ke ao.

Ua ʻike ʻia kekahi mau noiʻi ʻaʻole lawa ka hiamoe, a i ʻole ka hiamoe nui, hiki ke hoʻonui i ka make o ka make, me nā maʻi puʻuwai a i ʻole ka hahau ʻana (,).

Ua ʻike ʻia kahi ana nui o nā noi he 35 he ʻehiku mau hola ka lōʻihi o ka hiamoe maikaʻi loa. ʻO ka hiamoe nui ʻana a ʻoi aku paha o nā mea i pili i ka hoʻonui ʻia o ka make ().

I ka Blue Zones, ʻaʻohe makemake ka poʻe e hiamoe, ala a hele i ka hana i nā hola kau. Hiamoe wale lākou e like me kā ko lākou kino i haʻi mai ai iā lākou.

I kekahi mau Wana Blue, e like me Icaria a me Sardinia, ʻike pinepine ʻia ka noke ʻana i ke ao.

Ua hōʻike ʻia kekahi mau noiʻi ʻana i nā naps o ke ao, i ʻike ʻia ma nā ʻāina he nui o ke Kaiwaenahonua ʻo "siestas," ʻaʻohe hopena maikaʻi ʻole i ka hopena o ka maʻi puʻuwai a me ka make a hoʻoliʻiliʻi paha i kēia mau pilikia ().

Eia nō naʻe, he mea nui ka lōʻihi o ka hiamoe. Hiki ke pōmaikaʻi nā naps o 30 mau minuke a ʻoi iki paha, akā ʻo kekahi mea ʻoi aku ka lōʻihi ma mua o 30 mau minuke e pili ana me ka hoʻonui ʻana o ka maʻi puʻuwai a me ka make ().

Hōʻuluʻulu Manaʻo: Loaʻa ka hiamoe lawa ka poʻe ma Blue Zones. ʻEhiku mau hola o ka hiamoe i ka pō a me nā naps o ka ʻoi aku ma mua o 30 mau minuke i ke ao e kōkua paha i ka hōʻemi ʻana i nā maʻi puʻuwai a me ka make.

Nā ʻano ʻē aʻe a me nā ʻano i hoʻopili ʻia me ka lōʻihi o ke ola

Ma waho aʻe o ka papaʻai, hoʻoikaika kino a me ka hoʻomaha, he nui nā ʻano nohona a me nā ʻano nohona ʻē aʻe e like me ka Blue Zones, a hāʻawi paha lākou i ka lōʻihi o ka poʻe e noho ana ma laila.

Pākuʻi ʻia kēia mau mea:

• Ke haipule a i ʻole ʻuhane paha: ʻO nā Blue Zone he mau kaiāulu hoʻomana. Ua hōʻike ʻia kekahi mau noiʻi e pili ana ka hoʻomana ʻana me ka haʻahaʻa o ka make. Loaʻa paha kēia ma muli o ke kākoʻo kaiāulu a hoʻemi ʻia nā helu o ke kaumaha ().
• Loaʻa i kahi kumu ola: Loaʻa i ka poʻe i loko o nā Blue Zones kahi kumu ola, ʻike ʻia ʻo "ikigai" ma Okinawa a i ʻole "plan de vida" ma Nicoya. Pili kēia i ka hoʻemi ʻia o ka make o ka make, malia paha ma o ke olakino psychological (,,).
• ʻO ka poʻe ʻelemākule a me ka poʻe ʻōpio e noho pū ana. I ka nui o nā ʻāpana Blue, noho mau nā kūpuna me ko lākou mau ʻohana. Ua hōʻike ʻia nā noiʻi ʻana ʻo nā kūpuna e mālama ana i kā lākou moʻopuna i ka liʻiliʻi o ka make (57).
• ʻO kahi pūnaewele kaiaulu olakino: ʻO kāu pūnaewele kaiaulu, i kapa ʻia ʻo "moai" ma Okinawa, hiki ke hoʻopili i kou olakino. ʻO kahi laʻana, inā he nui kou mau hoaaloha, ʻoi aku ka nui o kāu makaʻi o ka momona, ma o ka ʻae ʻana paha i ka nohona kaupaona ().

Hōʻuluʻulu Manaʻo: ʻO nā kumu ʻē aʻe ma mua o ka papaʻai a me ka hoʻoikaika kino he mea nui i ka ola lōʻihi. Hiki i ka hoʻomana, ke kumu o ke ola, ka ʻohana a me nā hui kaiaulu ke hoʻohuli i kou ola.

Ka Laina Lalo

ʻO nā wahi ʻo Blue Zone kahi home o kekahi o ka poʻe kahiko a me ke olakino olakino o ka honua.

ʻOiai ʻokoʻa iki ko lākou nohona, ʻai nui lākou i ka papaʻai mea kanu, hoʻoikaika pinepine, inu i ka nui o ka waiʻona, lawa ka hiamoe a loaʻa nā ʻuhane maikaʻi, ʻohana a me nā hui kaiaulu.

Ua hōʻike ʻia kēlā me kēia ʻano nohona e pili ana i kahi ola lōʻihi.

Ma ka hoʻokomo ʻana iā lākou i kāu ʻano nohona, hiki paha iā ʻoe ke hoʻohui i kekahi mau makahiki i kou ola.