Hagarika kwigarukira muguhitamo ibicuruzwa, ntutinye kurya igice cya shokora ukunda hanyuma ureke gutukana umugabo wawe azana urugo mugihe uri ku ndyo! Wige kurya byose no kugabanya ibiro.
Ni kangahe wavuze ko ari ngombwa kureka ibiro byo guta ibiro kugirango utange uburyohe bwawe na inshuro 5 kumunsi haba amabere yinkoko hamwe na salitusi na buckwheat? Niba umuntu atekereza ku ntebe ya Rocking inshuro 4 mu cyumweru no "ubuzima butaziji" bushyira umusaraba ndetse no gusenga kwatakambiye uburemere, rwose ugomba gusoma iki kiganiro.
Umuhanga mu byapani Yosinori Osumi yaje gufasha abagore b'isi yose. Yashoboye gukingura ihame ry'imirire, uwo mugabo yakiriye igihembo cy'umuti wa Nobel. Akazi ke bwite niyeguriye ubushakashatsi bwa autophagia. Ubu ni inzira ibaho mumubiri mugihe twishengeza igihe runaka: selile isubiramo rwose ibikuruko byose bishaje kandi rejuvenate.
Niki "Idirishya ryimbaraga"
Kugira ngo utangire inzira yo gutakaza ibiro, kuvugurura no kuzamura umubiri, ugomba kumenya icyo "idirishya ryimbaraga" nuburyo bitugiraho ingaruka. Iki gihe kiri hagati yambere nicya nyuma ifunguro ryacu kumunsi. Niba ufite ifunguro rya mugitondo saa 8h00, kandi ufite ifunguro rya kabiri saa 20h00, idirishya ryawe rikinguye kumasaha 12.
Nk'uko ubushakashatsi bwakorewe muri 2017, idirishya ry'imbaraga rigomba kurambura amasaha 6-8. Intera nk'iyi igabanya ibyago byo diyabete n'umubyibuho ukabije
Kugira ngo wemeze hypothesis ye, abahanga bahisemo gukora ubushakashatsi aho amatsinda 4 y'abantu bitabiriye. Ukurikije indyo imenyerewe yabatabiriye igerageza, abashakashatsi bagize uruhare kuri buri menu kuri calorie imwe. Itsinda rya mbere ryariyega amasaha 12, uwa kabiri - 8, idirishya ryinshi ryitsinda rya gatatu ryaragabanijwe kumasaha 6, naho uwa kane afite imyaka ine gusa.
Ibisubizo byerekanaga ko idirishya ryimbaraga nurufunguzo rwo kunyerera: igice kinini cyibikorwa byamavuta nijoro, kumva ko inzara bibaye nijoro, kumva inzara bituruka, metaboliction yoroheje iragabanuka.
Kugabanya idirishya ryimbaraga bigira ingaruka nziza kumubiri muri rusange: Ibyago byo Gutezimbere Kanseri yuruhu, inzira yo gusaza iracika intege, umuvuduko wamaraso uracika intege, uhagaze .
Tanga idirishya ryimbaraga kandi ukeneye kimwe. Kugirango ukore ibi, ugomba guhitamo igihe gikwiye, urebye injyana ya circadian yumubiri. Nibyiza gufungura idirishya ryimbaraga mugitondo iyo imisemburo yarekuwe yitwa "cortizol". Nibwo twumva imbaraga nyinshi kandi tugashaka kurya.
Nimugoroba, uko binyuranye, ntifurizwa, kuko Melatonine yajugunywe nimugoroba. Umubiri utangira kwitegura gusinzira, kandi igogora iratinda. Ubwato bwa nimugoroba bitera imbaraga zo kutagira umutima, byongera ibyago byo gutezimbere diyabete, umubyibuho ukabije no kwiheba.
Guhuza nigihe gikwiye, kurikiza aya mategeko yibanze:
- Kanguka saa 6-7 mu gitondo;
- Ifunguro rya mugitondo bitarenze iminota 30-60 nyuma yo guterura;
- Kubara igihe kugirango umunsi wakazi utangire amasaha 2-3 nyuma yo kubyuka;
- ifunguro rya mugitondo;
- Kugabanya idirishya ryimbaraga kumasaha 6-8, udakoresheje ikintu icyo ari cyo cyose gifite imirire isanzwe.
Ukuri gushimishije: Benshi muribyo dushaka kurya saa 8h00, 13:00 na 19h00. Niba uhisemo kugabanya idirishya ryimbaraga ntabwo ari nyuma ya 16: 00-17: 00, ntukange ukuza kwawe nyuma yicyifuzo cya mbere cyo kurya. Urashobora kunywa icyayi, kefir cyangwa amazi hanyuma utegereze amasaha 2. Nyuma yiki gihe, kumva inzara biragoye.
Yoshinori Osumi avuga ko nyuma yiminsi 7-14 umubiri wawe uzamenyera injyana nkiyi yubuzima nimirire. Mugitondo uzumva umuvuduko wo kwishima no kwikuramo imipaka ya nimugoroba.
