{"id":8860,"date":"2022-07-12T10:35:33","date_gmt":"2022-07-12T07:35:33","guid":{"rendered":"https:\/\/findvit.com\/?p=8860"},"modified":"2022-07-12T10:44:27","modified_gmt":"2022-07-12T07:44:27","slug":"kodel-zmones-melynosiose-zonose-gyvena-ilgiau","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/kodel-zmones-melynosiose-zonose-gyvena-ilgiau\/","title":{"rendered":"K\u0101p\u0113c cilv\u0113ki &quot;zilaj\u0101s zon\u0101s&quot; dz\u012bvo ilg\u0101k."},"content":{"rendered":"<p>Hroniskas slim\u012bbas bie\u017e\u0101k sastopamas gados.<\/p>\n\n\n\n<p>Lai gan \u0123en\u0113tikai ir neliela noz\u012bme paredzamaj\u0101 dz\u012bves ilgum\u0101 un uz\u0146\u0113m\u012bb\u0101 pret \u0161\u012bm slim\u012bb\u0101m, dz\u012bvesveidam, iesp\u0113jams, ir liel\u0101ka ietekme.<\/p>\n\n\n\n<p>Pasaul\u0113 ir vair\u0101kas vietas, kuras sauc par &quot;zilaj\u0101m zon\u0101m&quot;. \u0160is termins attiecas uz \u0123eogr\u0101fiskiem apgabaliem, kur cilv\u0113kiem ir zems hronisku slim\u012bbu l\u012bmenis un vi\u0146i dz\u012bvo ilg\u0101k nek\u0101 jebkur citur.<\/p>\n\n\n\n<p>\u0160aj\u0101 rakst\u0101 ir aprakst\u012btas zilo zonu cilv\u0113ku kop\u012bg\u0101s dz\u012bvesveida iez\u012bmes, tostarp tas, k\u0101p\u0113c vi\u0146i dz\u012bvo ilg\u0101k.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir zil\u0101s zonas?<\/strong><\/h2>\n\n\n\n<p>&quot;Zil\u0101 zona&quot; ir nezin\u0101tnisks termins, ko apz\u012bm\u0113 \u0123eogr\u0101fiskiem re\u0123ioniem, kuros dz\u012bvo da\u017ei no pasaul\u0113 vec\u0101kajiem cilv\u0113kiem.<\/p>\n\n\n\n<p>To pirmo reizi izmantoja autors Dens B\u016btners, kur\u0161 p\u0113t\u012bja pasaules apgabalus, kur cilv\u0113ki dz\u012bvo \u0101rk\u0101rt\u012bgi ilgu m\u016b\u017eu.<\/p>\n\n\n\n<p>\u0160\u012bs zonas sauc par zilaj\u0101m zon\u0101m, jo, kad Butners un vi\u0146a kol\u0113\u0123i mekl\u0113ja \u0161os apgabalus, vi\u0146i kart\u0113 ap tiem uzz\u012bm\u0113ja zilus ap\u013cus.<\/p>\n\n\n\n<p>Sav\u0101 gr\u0101mat\u0101 Zil\u0101s zonas B\u016btners aprakst\u012bja piecas zin\u0101m\u0101s zil\u0101s zonas:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Icaria (Grie\u0137ija): Ikarija ir sala Grie\u0137ij\u0101, kur cilv\u0113ki pa\u013caujas uz Vidusj\u016bras di\u0113tu, kas bag\u0101ts ar ol\u012bve\u013c\u013cu, sarkanv\u012bnu un m\u0101j\u0101s audz\u0113tiem d\u0101rze\u0146iem.<\/li><li>Ogliastra, Sard\u012bnija (It\u0101lija): Sard\u012bnijas Ogliastras re\u0123ions ir m\u0101jvieta da\u017eiem no vec\u0101kajiem v\u012brie\u0161iem pasaul\u0113. Vi\u0146i dz\u012bvo kalnu re\u0123ionos, kur parasti str\u0101d\u0101 ferm\u0101s un dzer daudz sarkanv\u012bna.<\/li><li>Okinava (Jap\u0101na): Okinava ir m\u0101jvieta pasaul\u0113 vec\u0101kaj\u0101m sieviet\u0113m, kuras \u0113d daudz sojas p\u0101rtikas un praktiz\u0113 tai chi, meditat\u012bvu vingrojumu veidu.<\/li><li>Nikojas pussala (Kostarika): Nikojanas di\u0113tas pamat\u0101 ir pupi\u0146as un kukur\u016bzas tortiljas. Cilv\u0113ki \u0161aj\u0101 jom\u0101 vecumdien\u0101s regul\u0101ri veic fizisko darbu, un vi\u0146iem ir dz\u012bves m\u0113r\u0137a saj\u016bta, ko sauc par &quot;plan de vida&quot;.<\/li><li>Sept\u012bt\u0101s dienas adventisti Loma Lind\u0101, Kalifornij\u0101 (ASV): Sept\u012bt\u0101s dienas adventisti ir \u013coti reli\u0123ioza cilv\u0113ku grupa. Vi\u0146i ir stingri ve\u0123et\u0101rie\u0161i un dz\u012bvo cie\u0161i saist\u012btas kopien\u0101s.<\/li><\/ul>\n\n\n\n<p>Lai gan \u0161\u012bs ir vien\u012bg\u0101s jomas, kas apspriestas Butnera gr\u0101mat\u0101, pasaul\u0113 var b\u016bt neidentific\u0113tas jomas, kas var\u0113tu b\u016bt ar\u012b zil\u0101s zonas.<\/p>\n\n\n\n<p>Vair\u0101ki p\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i, ka \u0161ajos apgabalos ir \u013coti liels iedz\u012bvot\u0101ju skaits, kur cilv\u0113ki dz\u012bvo attiec\u012bgi vair\u0101k nek\u0101 90 un 100 gadus.<\/p>\n\n\n\n<p>Interesanti, ka \u0123en\u0113tika, iesp\u0113jams, veido tikai 20-30% ilgm\u016b\u017e\u012bbu. T\u0101p\u0113c vides ietekmei, tostarp uzturam un dz\u012bvesveidam, ir milz\u012bga noz\u012bme paredzamaj\u0101 dz\u012bves ilgum\u0101.<\/p>\n\n\n\n<p>T\u0101l\u0101k ir nor\u0101d\u012bti da\u017ei ikdienas uztura un dz\u012bvesveida faktori, kas ir rakstur\u012bgi cilv\u0113kiem, kas dz\u012bvo zilaj\u0101s zon\u0101s.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u012asum\u0101:<\/p><p>Zil\u0101s zonas ir pasaules apgabali, kuros cilv\u0113ki dz\u012bvo \u0101rk\u0101rt\u012bgi ilgu m\u016b\u017eu. P\u0113t\u012bjumi liecina, ka \u0123en\u0113tikai ir tikai 20-30% loma ilgm\u016b\u017e\u012bb\u0101.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Zilaj\u0101s zon\u0101s dz\u012bvojo\u0161o cilv\u0113ku ikdienas uzturs sast\u0101v no augu p\u0101rtikas<\/strong><\/h2>\n\n\n\n<p>Viena lieta, kas rakstur\u012bga zilaj\u0101m zon\u0101m, ir t\u0101, ka cilv\u0113ki, kas tur dz\u012bvo, galvenok\u0101rt \u0113d 95% augu p\u0101rtiku.<\/p>\n\n\n\n<p>Lai gan liel\u0101k\u0101 da\u013ca grupu nav p\u0101rliecin\u0101ti ve\u0123et\u0101rie\u0161i, vi\u0146i m\u0113dz \u0113st ga\u013cu tikai apm\u0113ram piecas reizes m\u0113nes\u012b.<\/p>\n\n\n\n<p>Daudzi zin\u0101tniski p\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i, ka ga\u013cas \u0113\u0161ana m\u0113ren\u012bb\u0101 var iev\u0113rojami samazin\u0101t n\u0101ves risku no sirds slim\u012bb\u0101m, v\u0113\u017ea un daudziem citiem da\u017e\u0101diem c\u0113lo\u0146iem.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27479196\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup><\/p>\n\n\n\n<p>Liela daudzuma ga\u013cas viet\u0101 ikdienas uzturs zilaj\u0101s zon\u0101s parasti sast\u0101v no:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>D\u0101rze\u0146i<\/strong>: ir lielisks \u0161\u0137iedrvielu un daudzu da\u017e\u0101du vitam\u012bnu un miner\u0101lvielu avots. \u0112dot vair\u0101k nek\u0101 piecas aug\u013cu un d\u0101rze\u0146u porcijas dien\u0101, var iev\u0113rojami samazin\u0101t sirds slim\u012bbu, v\u0113\u017ea un n\u0101ves risku.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15228991\/\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a><\/sup><\/li><li><strong>P\u0101k\u0161augi<\/strong>: P\u0101k\u0161augi ietver pupi\u0146as, zir\u0146us, l\u0113cas un aunazir\u0146us, un tajos visos ir daudz \u0161\u0137iedrvielu un olbaltumvielu. Vair\u0101ki p\u0113t\u012bjumi liecina, ka p\u0101k\u0161augu \u0113\u0161ana ir saist\u012bta ar zem\u0101ku mirst\u012bbu.<\/li><li><strong>Ne\u0161\u0137elti graudi<\/strong>i: Veseli graudi ir ar\u012b labs \u0161\u0137iedrvielu avots. Liels pilngraudu pat\u0113ri\u0146\u0161 var pazemin\u0101t asinsspiedienu un ir saist\u012bts ar samazin\u0101tu kolorekt\u0101l\u0101 v\u0113\u017ea un sirds slim\u012bbu n\u0101ves gad\u012bjumu skaitu.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27297341\/\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup><\/li><li><strong>Rieksti<\/strong>: Rieksti ir lieliski \u0161\u0137iedrvielu, olbaltumvielu un polinepies\u0101tin\u0101to un mononepies\u0101tin\u0101to tauku avoti. Rieksti ir ne tikai vesel\u012bgs uzturs, bet tie ir saist\u012bti ar samazin\u0101tu mirst\u012bbu un var pat pal\u012bdz\u0113t main\u012bt vielmai\u0146as sindromu.<\/li><\/ul>\n\n\n\n<p>Ne visi no mums ikdienas uzturu papildina ar pareizo \u0161\u0137iedrvielu vai uzturvielu daudzumu. Ieteicams papildin\u0101t, ja ir tr\u016bkums:<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-fill\" style=\"font-size:18px\"><a class=\"wp-block-button__link has-background\" href=\"https:\/\/findvit.com\/lv\/p-kategorija\/skaidulos\/\" style=\"background-color:#4dab6d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0160\u0137iedras<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<p>Ir vair\u0101ki citi uztura faktori, kas nosaka katru zilo zonu.<\/p>\n\n\n\n<p>Piem\u0113ram, zivis bie\u017ei \u0113d Ik\u0101rij\u0101 un Sard\u012bnij\u0101. Tas ir labs omega-3 tauku avots, kas ir svar\u012bgi sirds un smadze\u0146u vesel\u012bbai.<\/p>\n\n\n\n<p>Zivju \u0113\u0161ana ir saist\u012bta ar l\u0113n\u0101ku smadze\u0146u darb\u012bbas samazin\u0101\u0161anos vecumdien\u0101s un sirds slim\u012bbu samazin\u0101\u0161anos.<\/p>\n\n\n\n<p>Ne visiem cilv\u0113kiem pat\u012bk zivis vai zivju \u0113dieni. Uzturu ieteicams papildin\u0101t ar kvalitat\u012bvu zivju e\u013c\u013cu:<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-fill\" style=\"font-size:18px\"><a class=\"wp-block-button__link has-background\" href=\"https:\/\/findvit.com\/lv\/p-kategorija\/zuvies-taukai\/\" style=\"background-color:#4dab6d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Zivju e\u013c\u013ca<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u012asum\u0101:<\/p><p>Cilv\u0113ki zilaj\u0101s zon\u0101s m\u0113dz \u0113st 95% augu di\u0113tu, kas bag\u0101ts ar p\u0101k\u0161augiem, veseliem graudiem, d\u0101rze\u0146iem un riekstiem, un tas viss var pal\u012bdz\u0113t samazin\u0101t n\u0101ves risku.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cilv\u0113ki gav\u0113 un iev\u0113ro 80% noteikumu<\/strong><\/h2>\n\n\n\n<p>Citi zilaj\u0101m zon\u0101m rakstur\u012bgi ieradumi ir <strong>samazin\u0101ts kaloriju pat\u0113ri\u0146\u0161<\/strong> un <strong>badu<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kaloriju ierobe\u017eojums<\/strong><\/h3>\n\n\n\n<p>Ilgsto\u0161s kaloriju ierobe\u017eojums var pal\u012bdz\u0113t ilgm\u016b\u017e\u012bbai.<\/p>\n\n\n\n<p>Liels, 25 gadus ilgs p\u0113t\u012bjums ar p\u0113rti\u0137iem par\u0101d\u012bja, ka 30% \u0113\u0161ana ar maz\u0101ku kaloriju daudzumu nek\u0101 parasti izrais\u012bja iev\u0113rojami ilg\u0101ku p\u0113rti\u0137u dz\u012bvi.<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5247583\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup><\/p>\n\n\n\n<p>\u0112dot maz\u0101k kaloriju, da\u017e\u0101s zilaj\u0101s zon\u0101s var b\u016bt ilg\u0101ks m\u016b\u017es.<\/p>\n\n\n\n<p>Piem\u0113ram, p\u0113t\u012bjumi Okinav\u0101 liecina, ka l\u012bdz 1960.\u00a0gadiem iedz\u012bvot\u0101jiem bija kaloriju defic\u012bts, kas noz\u012bm\u0113, ka vi\u0146i \u0113da maz\u0101k kaloriju nek\u0101 vajadz\u0113ja, un tas, iesp\u0113jams, veicin\u0101ja vi\u0146u ilgm\u016b\u017e\u012bbu.<\/p>\n\n\n\n<p>T\u0101pat Okinavas iedz\u012bvot\u0101ji m\u0113dz iev\u0113rot 80% noteikumu, ko vi\u0146i sauc par &quot;hara hachi bu&quot;. Tas noz\u012bm\u0113, ka vi\u0146i p\u0101rtrauc \u0113st, kad j\u016bt, ka ir pilns 80%, nevis 100%. Vi\u0146i saprot, ka s\u0101ta saj\u016bta n\u0101k v\u0113l\u0101k. Tas nov\u0113r\u0161 p\u0101r\u0113\u0161an\u0101s un svara pieaugumu.<\/p>\n\n\n\n<p>Vair\u0101ki zin\u0101tniski p\u0113t\u012bjumi ir ar\u012b par\u0101d\u012bju\u0161i, ka l\u0113na \u0113\u0161ana var samazin\u0101t izsalkumu un palielin\u0101t s\u0101ta saj\u016btu, sal\u012bdzinot ar \u0113\u0161anu \u0101tri.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25452861\/\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup><\/p>\n\n\n\n<p>Tas var b\u016bt t\u0101p\u0113c, ka hormoni, kas liek jums justies pa\u0113du\u0161am, sasniedz maksimumu tikai 20 min\u016btes p\u0113c \u0113\u0161anas.<\/p>\n\n\n\n<p>T\u0101p\u0113c, \u0113dot l\u0113n\u0101m un tikai l\u012bdz 80% s\u0101ta saj\u016btai, j\u016bs varat \u0113st maz\u0101k kaloriju un ilg\u0101k justies pa\u0113dis.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bado\u0161an\u0101s<\/strong><\/h3>\n\n\n\n<p>\u0160\u0137iet, ka ne tikai past\u0101v\u012bga kop\u0113j\u0101 kaloriju daudzuma samazin\u0101\u0161ana, bet ar\u012b periodiska bado\u0161an\u0101s labv\u0113l\u012bgi ietekm\u0113 vesel\u012bbu.<\/p>\n\n\n\n<p>Piem\u0113ram, ik\u0101rie\u0161i, grie\u0137u pareiztic\u012bgie kristie\u0161i, ir reli\u0123iska grupa, kurai visu gadu ir daudz gav\u0113\u0146a laika reli\u0123isko sv\u0113tku laik\u0101.<\/p>\n\n\n\n<p>Viens p\u0113t\u012bjums atkl\u0101ja, ka bado\u0161an\u0101s \u0161o reli\u0123isko sv\u0113tku laik\u0101 pazemin\u0101ja holester\u012bna l\u012bmeni asin\u012bs un pazemin\u0101ja \u0137erme\u0146a masas indeksu (\u0136MI).<\/p>\n\n\n\n<p>Ir pier\u0101d\u012bts, ka daudzas citas bado\u0161an\u0101s metodes samazina cilv\u0113ku svaru, asinsspiedienu, holester\u012bna l\u012bmeni un daudzus citus hronisku slim\u012bbu riska faktorus.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26374764\/\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a><\/sup><\/p>\n\n\n\n<p>Tie visi ietver neregul\u0101ru bado\u0161anos, kas ir noteiktas dienas stundas vai noteiktas ned\u0113\u013cas dienas, un bado\u0161anos, kas ietver bado\u0161anos vair\u0101kas dienas p\u0113c k\u0101rtas m\u0113ne\u0161a garum\u0101.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u012asum\u0101:<\/p><p>Kaloriju ierobe\u017eojums un periodiska bado\u0161an\u0101s ir izplat\u012bta zilaj\u0101s zon\u0101s. Abas \u0161\u012bs prakses var iev\u0113rojami samazin\u0101t noteiktu slim\u012bbu riska faktorus un paildzin\u0101t vesel\u012bgu dz\u012bvi.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ilggad\u0113jie autovad\u012bt\u0101ji alkoholu lieto m\u0113ren\u012bb\u0101<\/strong><\/h2>\n\n\n\n<p>V\u0113l viens uztura faktors, kas kop\u012bgs daudz\u0101m zilaj\u0101m zon\u0101m, ir m\u0113rens alkohola pat\u0113ri\u0146\u0161.<\/p>\n\n\n\n<p>Ir da\u017e\u0101di pier\u0101d\u012bjumi par to, vai m\u0113rena alkohola lieto\u0161ana samazina n\u0101ves risku.<\/p>\n\n\n\n<p>Daudzi p\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i, ka viena l\u012bdz divu alkoholisko dz\u0113rienu dzer\u0161ana dien\u0101 var iev\u0113rojami samazin\u0101t mirst\u012bbu, \u012bpa\u0161i no sirds slim\u012bb\u0101m.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9392695\/\" target=\"_blank\" rel=\"noreferrer noopener\">7<\/a><\/sup><\/p>\n\n\n\n<p>Tom\u0113r pavisam nesen veikts p\u0113t\u012bjums atkl\u0101ja, ka nebija re\u0101las ietekmes, ja tika \u0146emti v\u0113r\u0101 citi dz\u012bvesveida faktori.<\/p>\n\n\n\n<p>M\u0113rena alkohola lieto\u0161anas pozit\u012bv\u0101 ietekme var b\u016bt atkar\u012bga no alkohola veida. Sarkanv\u012bns var b\u016bt lab\u0101kais alkohola veids, jo taj\u0101 ir daudz antioksidantu no v\u012bnog\u0101m.<\/p>\n\n\n\n<p>Viena l\u012bdz divas gl\u0101zes sarkanv\u012bna dien\u0101 ir \u012bpa\u0161i izplat\u012bta Ik\u0101rijas un Sard\u012bnijas zilaj\u0101 zon\u0101.<\/p>\n\n\n\n<p>Faktiski Sard\u012bnijas Cannonau v\u012bnam, kas ra\u017eots no Grenache v\u012bnog\u0101m, sal\u012bdzin\u0101jum\u0101 ar citiem v\u012bniem ir \u013coti augsts antioksidantu l\u012bmenis.<\/p>\n\n\n\n<p>Antioksidanti pal\u012bdz nov\u0113rst DNS boj\u0101jumus, kas var veicin\u0101t noveco\u0161anos. T\u0101p\u0113c antioksidanti var b\u016bt svar\u012bgi ilgm\u016b\u017e\u012bbai.<\/p>\n\n\n\n<p>Vair\u0101k inform\u0101cijas par antioksidantiem un to noz\u012bmi var atrast kategorij\u0101:<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-fill\" style=\"font-size:18px\"><a class=\"wp-block-button__link has-background\" href=\"https:\/\/findvit.com\/lv\/p-kategorija\/antioksidantai\/\" style=\"background-color:#4dab6d\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Antioksidanti<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<p>P\u0101ris p\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i, ka \u013coti m\u0113rena sarkanv\u012bna daudzuma dzer\u0161ana ir saist\u012bta ar nedaudz ilg\u0101ku dz\u012bves ilgumu.<\/p>\n\n\n\n<p>Tom\u0113r, t\u0101pat k\u0101 citos p\u0113t\u012bjumos par alkohola pat\u0113ri\u0146u, nav skaidrs, vai \u0161\u012b ietekme ir saist\u012bta ar to, ka ar\u012b v\u012bna dz\u0113r\u0101ji m\u0113dz dz\u012bvot vesel\u012bg\u0101k.<\/p>\n\n\n\n<p>Citi p\u0113t\u012bjumi liecina, ka cilv\u0113kiem, kuri katru dienu se\u0161us m\u0113ne\u0161us l\u012bdz divus gadus dz\u0113ra gl\u0101zi (150 ml) v\u012bna, bija iev\u0113rojami pazemin\u0101ts asinsspiediens, pazemin\u0101ts cukura l\u012bmenis asin\u012bs, vair\u0101k &quot;lab\u0101&quot; holester\u012bna un uzlabojusies miega kvalit\u0101te.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26232779\/\" target=\"_blank\" rel=\"noreferrer noopener\">8<\/a><\/sup><\/p>\n\n\n\n<p>Ir svar\u012bgi atz\u012bm\u0113t, ka \u0161is ieguvums ir redzams tikai ar m\u0113renu alkohola lieto\u0161anu. Katrs no \u0161iem p\u0113t\u012bjumiem ar\u012b atkl\u0101ja, ka liel\u0101ks alkohola pat\u0113ri\u0146\u0161 faktiski palielina n\u0101ves risku.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u012asum\u0101:<\/p><p>Cilv\u0113ki da\u017e\u0101s zilaj\u0101s zon\u0101s izdzer vienu l\u012bdz divas gl\u0101zes sarkanv\u012bna dien\u0101, kas var pal\u012bdz\u0113t nov\u0113rst sirds slim\u012bbas un samazin\u0101t n\u0101ves risku.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vingrojumi ir da\u013ca no ikdienas dz\u012bves<\/strong><\/h2>\n\n\n\n<p>Papildus ikdienas uzturam vingrin\u0101jumi ir v\u0113l viens \u013coti svar\u012bgs noveco\u0161anas faktors.<\/p>\n\n\n\n<p>Zilaj\u0101s zon\u0101s cilv\u0113ki nevingro, m\u0113r\u0137tiec\u012bgi dodoties uz sporta z\u0101li. T\u0101 viet\u0101 kust\u012bba un maksts tiek integr\u0113tas vi\u0146u ikdienas dz\u012bv\u0113, veicot d\u0101rza darbus, pastaigas, \u0113diena gatavo\u0161anu un citus ikdienas darbus.<\/p>\n\n\n\n<p>P\u0113t\u012bjum\u0101 ar v\u012brie\u0161iem Sard\u012bnijas zilaj\u0101 zon\u0101 atkl\u0101j\u0101s, ka vi\u0146u ilg\u0101kais m\u016b\u017es bija saist\u012bts ar lauksaimniec\u012bbas dz\u012bvnieku audz\u0113\u0161anu, dz\u012bvo\u0161anu st\u0101v\u0101kos kalnos un gar\u0101kus att\u0101lumus uz darbu.<\/p>\n\n\n\n<p>\u0160o regul\u0101ro aktivit\u0101\u0161u priek\u0161roc\u012bbas iepriek\u0161 ir pier\u0101d\u012btas p\u0113t\u012bjum\u0101, kur\u0101 piedal\u012bj\u0101s vair\u0101k nek\u0101 13 000 v\u012brie\u0161u. Noietais att\u0101lums vai st\u0101sti par k\u0101pn\u0113m, pa kur\u0101m katru dienu k\u0101pu\u0161i, paredz\u0113ja, cik ilgi vi\u0146i dz\u012bvos.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10670554\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>10<\/sup><\/a><\/p>\n\n\n\n<p>Citi p\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i fizisk\u0101s aktivit\u0101tes ieguvumus v\u0113\u017ea, sirds slim\u012bbu un visp\u0101r\u0113j\u0101s n\u0101ves riska mazin\u0101\u0161an\u0101.<\/p>\n\n\n\n<p>Pa\u0161reiz\u0113jie Amerikas fizisko aktivit\u0101\u0161u vadl\u012bniju ieteikumi iesaka veikt vismaz 75 min\u016btes ener\u0123iskas intensit\u0101tes vai 150 min\u016btes vid\u0113jas intensit\u0101tes aerob\u0101s aktivit\u0101tes ned\u0113\u013c\u0101.<\/p>\n\n\n\n<p>Amerik\u0101 tika veikts liels zin\u0101tnisks p\u0113t\u012bjums, kur\u0101 piedal\u012bj\u0101s vair\u0101k nek\u0101 600 000 cilv\u0113ku. P\u0113t\u012bjum\u0101 atkl\u0101j\u0101s, ka tiem, kuri ned\u0113\u013c\u0101 veica 150 min\u016btes vid\u0113jas intensit\u0101tes vingro\u0161anas, bija par 20% maz\u0101ks n\u0101ves risks, sal\u012bdzinot ar tiem, kuri nenodarboj\u0101s ar fizisk\u0101m aktivit\u0101t\u0113m.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25844730\/\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a><\/sup><\/p>\n\n\n\n<p>V\u0113l vair\u0101k vingrin\u0101jumu var samazin\u0101t n\u0101ves risku l\u012bdz pat 39%.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-style-default has-white-background-color has-background is-layout-flow wp-block-quote-is-layout-flow\"><p>\u012asum\u0101:<\/p><p>M\u0113renas fizisk\u0101s aktivit\u0101tes, kas ir da\u013ca no ikdienas dz\u012bves, piem\u0113ram, pastaigas un k\u0101p\u0161ana pa k\u0101pn\u0113m, var pal\u012bdz\u0113t pagarin\u0101t dz\u012bvi.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Lielu uzman\u012bbu piev\u0113r\u0161 miegam<\/strong><\/h2>\n\n\n\n<p>\u0160\u0137iet, ka ne tikai vingro\u0161ana, bet ar\u012b pietiekama atp\u016bta un labs miegs ir \u013coti svar\u012bgi, lai dz\u012bvotu ilgu un vesel\u012bgu dz\u012bvi.<\/p>\n\n\n\n<p>Cilv\u0113ki zilaj\u0101s zon\u0101s pietiekami gu\u013c un ar\u012b bie\u017ei gu\u013c pa dienu.<\/p>\n\n\n\n<p>Vair\u0101ki p\u0113t\u012bjumi liecina, ka nepietiekams vai p\u0101r\u0101k daudz miega var iev\u0113rojami palielin\u0101t n\u0101ves risku, tostarp sirds slim\u012bbu vai insultu risku.<\/p>\n\n\n\n<p>Liela 35 p\u0113t\u012bjumu anal\u012bze atkl\u0101ja, ka septi\u0146as stundas ir optim\u0101lais miega daudzums. \u012as\u0101ks vai ilg\u0101ks miega ilgums bija saist\u012bts ar paaugstin\u0101tu n\u0101ves risku. Vair\u0101k inform\u0101cijas par optim\u0101lo 7 stundu miegu var atrast rakst\u0101: <a href=\"https:\/\/findvit.com\/lv\/geriausias-miegas-vyresniems\/\">Zin\u0101tnieki ir atkl\u0101ju\u0161i, ka 7 stundas miega vislab\u0101k ir pusm\u016b\u017ea cilv\u0113kiem<\/a><\/p>\n\n\n\n<p>Zilaj\u0101s zon\u0101s cilv\u0113ki nem\u0113dz iet gul\u0113t, iet uz darbu noteikt\u0101s stund\u0101s. Vi\u0146i vienk\u0101r\u0161i gu\u013c tik daudz, cik \u0137ermenis vi\u0146iem liek.<\/p>\n\n\n\n<p>Da\u017e\u0101s zilaj\u0101s zon\u0101s, piem\u0113ram, Ik\u0101rij\u0101 un Sard\u012bnij\u0101, ar\u012b dienas gul\u0113\u0161ana ir izplat\u012bta.<\/p>\n\n\n\n<p>Vair\u0101ki p\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i, ka dienas miegs, ko daudz\u0101s Vidusj\u016bras valst\u012bs d\u0113v\u0113 par &quot;siestu&quot;, negat\u012bvi neietekm\u0113 sirds slim\u012bbu un n\u0101ves risku un var pat samazin\u0101t \u0161o risku.<\/p>\n\n\n\n<p>Tom\u0113r \u0161\u0137iet, ka p\u0113cpusdienas miega ilgums ir \u013coti svar\u012bgs. Snauda 30 min\u016btes vai maz\u0101k var b\u016bt noder\u012bga, bet miegs, kas ilgst vair\u0101k nek\u0101 30 min\u016btes, ir saist\u012bts ar paaugstin\u0101tu sirds slim\u012bbu un n\u0101ves risku.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u012asum\u0101:<\/p><p>Cilv\u0113ki zilaj\u0101s zon\u0101s pietiekami gu\u013c. Septi\u0146as stundas miega nakt\u012b un ne vair\u0101k k\u0101 30 min\u016btes dien\u0101 var pal\u012bdz\u0113t samazin\u0101t sirds slim\u012bbu un n\u0101ves risku.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Citas svar\u012bgas iez\u012bmes un ieradumi, kas saist\u012bti ar ilgm\u016b\u017e\u012bbu<\/strong><\/h2>\n\n\n\n<p>Papildus ikdienas uzturam, vingrin\u0101jumiem un atp\u016btai Zilaj\u0101m zon\u0101m rakstur\u012bgi citi soci\u0101lie un dz\u012bvesveida faktori, kas var veicin\u0101t tur dz\u012bvojo\u0161o ilgm\u016b\u017e\u012bbu.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>B\u016bt reli\u0123iozam vai gar\u012bgam<\/strong>: zil\u0101s zonas parasti ir reli\u0123iskas kopienas. Vair\u0101ki p\u0113t\u012bjumi liecina, ka reli\u0123iozit\u0101te ir saist\u012bta ar maz\u0101ku n\u0101ves risku. Tas var b\u016bt saist\u012bts ar soci\u0101lo atbalstu un samazin\u0101tu depresijas l\u012bmeni.<\/li><li><strong>Ir dz\u012bves m\u0113r\u0137is<\/strong>: Cilv\u0113kiem zilaj\u0101s zon\u0101s parasti ir dz\u012bves m\u0113r\u0137is, kas paz\u012bstams k\u0101 &quot;ikigai&quot; Okinav\u0101 vai &quot;plan de vida&quot; Nikoj\u0101. Tas ir saist\u012bts ar samazin\u0101tu n\u0101ves risku, iesp\u0113jams, psiholo\u0123isk\u0101s labkl\u0101j\u012bbas d\u0113\u013c.<\/li><li><strong>Vec\u0101ki un jaun\u0101ki cilv\u0113ki dz\u012bvo kop\u0101<\/strong>: Daudz\u0101s zilaj\u0101s zon\u0101s vecvec\u0101ki bie\u017ei dz\u012bvo kop\u0101 ar sav\u0101m \u0123imen\u0113m. P\u0113t\u012bjumi liecina, ka vecvec\u0101kiem, kuri r\u016bp\u0113jas par saviem mazb\u0113rniem, ir maz\u0101ks n\u0101ves risks.<\/li><li><strong>Vesel\u012bga soci\u0101l\u0101 dz\u012bve<\/strong>: Soci\u0101lais t\u012bkls, ko Okinav\u0101 sauc par &quot;moai&quot;, var ietekm\u0113t j\u016bsu vesel\u012bbu. Piem\u0113ram, ja j\u016bsu draugi ir aptaukoju\u0161ies, ar\u012b jums ir liel\u0101ks aptauko\u0161an\u0101s risks. Varb\u016bt t\u0101p\u0113c, ka pie\u0146emam to, ko redzam sav\u0101 vid\u0113.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u012asum\u0101:<\/p><p>Faktori, kas nav ikdienas uzturs un fizisk\u0101s aktivit\u0101tes, ietekm\u0113 ilgm\u016b\u017e\u012bbu. Reli\u0123ija, dz\u012bves m\u0113r\u0137is, \u0123imene un soci\u0101l\u0101 dz\u012bve var ietekm\u0113t ar\u012b j\u016bsu dz\u012bves ilgumu.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tas ir svar\u012bgi<\/strong><\/h2>\n\n\n\n<p>Zil\u0101s zonas apgabali ir m\u0101jvieta da\u017eiem no vec\u0101kajiem un vesel\u012bg\u0101kajiem cilv\u0113kiem pasaul\u0113.<\/p>\n\n\n\n<p>Lai gan vi\u0146u dz\u012bvesveids nedaudz at\u0161\u0137iras, vi\u0146iem ir tendence \u0113st uz augu b\u0101zes, regul\u0101ri vingrot, lietot m\u0113renu alkohola daudzumu, pietiekami gul\u0113t un vi\u0146iem ir labas gar\u012bg\u0101s, \u0123imenes un soci\u0101l\u0101s attiec\u012bbas.<\/p>\n\n\n\n<p>Ir pier\u0101d\u012bts, ka katrs no \u0161iem dz\u012bvesveida faktoriem ir saist\u012bts ar ilg\u0101ku m\u016b\u017eu.<\/p>\n\n\n\n<p>Iek\u013caujot tos sav\u0101 dz\u012bvesveid\u0101, iesp\u0113jams, b\u016bs iesp\u0113jams savai dz\u012bvei pievienot da\u017eus gadus.<\/p>\n\n\n\n<p><strong>Ir svar\u012bgi atcer\u0113ties<\/strong>ka katra vesel\u012bba ir individu\u0101la un visiem nav vienotas receptes!<\/p>\n\n\n\n<p>T\u0101tad, ja v\u0113laties uzzin\u0101t, vai j\u016bsu \u0137ermenim \u0161obr\u012bd tr\u016bkst bar\u012bbas vielu, vesel\u012bbas speci\u0101listi iesaka ce\u013cvedi - &nbsp;<a href=\"https:\/\/findvit.com\/lv\/testas\/\"><strong>&quot;Tava diena&quot;<\/strong><\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Savlaic\u012bgi piev\u0113rsiet uzman\u012bbu sign\u0101liem, ko s\u016bta j\u016bsu labsaj\u016bta<\/li><li>Papildiniet organismu ar dab\u012bg\u0101m miner\u0101lviel\u0101m, vitam\u012bniem un vesel\u012bbai nepiecie\u0161amaj\u0101m uzturviel\u0101m.<\/li><li>Izbaudi ener\u0123iju un labu garast\u0101vokli ikdien\u0101!<\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Hroniskas slim\u012bbas bie\u017e\u0101k sastopamas gados. Lai gan \u0123en\u0113tikai ir neliela noz\u012bme paredzamaj\u0101 dz\u012bves ilgum\u0101 un uz\u0146\u0113m\u012bb\u0101 pret \u0161\u012bm slim\u012bb\u0101m, dz\u012bvesveidam, iesp\u0113jams, ir liel\u0101ka ietekme. Pasaul\u0113 ir\u2026<\/p>","protected":false},"author":3,"featured_media":8870,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[1,144,146,104,145],"tags":[],"class_list":["post-8860","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nauda-sveikatai","category-kasdiene-mityba","category-miegas","category-naturalus-vitaminai","category-psichologija"],"acf":[],"_links":{"self":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/8860","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/comments?post=8860"}],"version-history":[{"count":11,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/8860\/revisions"}],"predecessor-version":[{"id":8875,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/8860\/revisions\/8875"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media\/8870"}],"wp:attachment":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media?parent=8860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/categories?post=8860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/tags?post=8860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}