Michael Greger, MD
Mubvunzo wekutanga mukutsvaga kwekurara ndewekuti sei tichirara? Uye zvino unouya mubvunzo - ingani maawa ekurara atinoda? Mushure memazana chaiwo ezvidzidzo, hatisati taziva mhinduro dzechokwadi dzemibvunzo iyi. Makore mashoma apfuura, ndakaita chidzidzo chikuru chevanhu 100000 vachiratidza kuti kurara kushoma uye kwakanyanya kwakabatana nekuwedzera kwekufa, uye kuti vanhu vairara maawa manomwe neusiku vairarama kwenguva yakareba. Mushure mezvo, meta-analysis yakaitwa, iyo yaisanganisira vanhu vanopfuura mamiriyoni, yakaratidza chinhu chimwe chete.
Hatisati taziva, zvisinei, kana nguva yokurara ndiyo honzeri kana kuti chiratidzo choutano husina kunaka. Zvimwe kurara kushoma kana kuti kuwandisa kunoita kuti tisava neutano hwakanaka, kana kuti zvimwe tinofa nokukurumidza nokuti hatina utano hwakanaka uye izvozvo zvinoita kuti tiwedzere kurara.
Basa rakafanana iye zvino rakabudiswa pamusoro pemigumisiro yekurara pakuziva basa. Mushure mekutarisa rondedzero refu yezvikonzero, zvakazoitika kuti varume nevakadzi vane makore makumi mashanu nemakumi matanhatu vanowana maawa manomwe kana masere ekurara vane zvirinani zvenguva pfupi yekurangarira zvichienzaniswa nevaya vanorara zvakanyanya kana zvishoma. Chinhu chimwe chete chinoitika nehutachiona hwehutachiona, kana nguva yakajairika yekurara yakaderedzwa kana kurebeswa, njodzi yekuvandudza pneumonia inowedzera.
Zviri nyore kudzivirira kurara zvakanyanya - ingoseta alarm. Asi zvakadini kana tiine dambudziko rokurara zvakakwana? Zvakadini kana tiri mumwe wevanhu vakuru vatatu vane zviratidzo zvokushaya hope? Kune mapiritsi ekurara, akadai seValium, tinogona kuatora, asi ane huwandu hwemigumisiro. Nzira dzisiri dzemishonga, dzakadai sekuziva maitiro ekurapa, dzinowanzotora nguva uye hadziwanzoshanda. Asi zvingava zvakanaka kuva nemishonga yechisikigo inogona kuvandudza kurara kwekutanga uye kubatsira kugadzirisa kurara, kubvisa zviratidzo pakarepo uye zvachose.
Kiwi mushonga wakanaka wekushaya hope. Vatori vechikamu chekudzidza vakapihwa kiwi mbiri paawa vasati varara manheru ega ega kwemavhiki mana. Sei kiwi? Vanhu vane dambudziko rekurara vanowanzove nehupamhi hwekushushikana kweiyo oxidative, saka pamwe antioxidant-rich chikafu chinogona kubatsira? Asi michero yese nemiriwo zvine antioxidants. Kiwis ine serotonin yakapetwa kaviri sematomatisi, asi haigone kuyambuka chipingamupinyi cheropa-uropi. Kiwi ine folic acid, kushomeka kwayo kunogona kukonzera kushaya hope, asi kune yakawanda folic acid mune zvimwe zvekudya zvezvirimwa.
Masayendisiti akawana mhedzisiro inoshamisa: zvakanyanya kuvandudza maitiro ekurara, nguva uye kunaka kwekurara, kuzviisa pasi uye chinangwa kuyerwa. Vatori vechikamu vakatanga kurara avhareji yemaawa matanhatu pahusiku kusvika kune manomwe, nekudya zvishoma kiwis.