{"id":11315,"date":"2025-11-21T07:19:49","date_gmt":"2025-11-21T07:19:49","guid":{"rendered":"https:\/\/daivings.lv\/?p=11315"},"modified":"2025-11-21T07:31:09","modified_gmt":"2025-11-21T07:31:09","slug":"ilgdzivosanas-pamati-un-veselibas-rutina-simtgadiga-profesora-pieredze","status":"publish","type":"post","link":"https:\/\/daivings.lv\/pl\/podstawy-dlugowiecznosci-i-dbanie-o-zdrowie-doswiadczenia-stuletniego-profesora\/","title":{"rendered":"Podstawy d\u0142ugowieczno\u015bci i rutyna zdrowotna z do\u015bwiadczenia stuletniego profesora"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Eksploracja g\u0142\u0119bin morskich wymaga nie tylko przygotowania technicznego, ale tak\u017ce doskona\u0142ej kondycji fizycznej. Dlatego chcemy si\u0119 podzieli\u0107 <strong>niezwyk\u0142a historia o pewnej osobie<\/strong>, Kto, <strong>osi\u0105gn\u0105\u0142 wiek stu lat<\/strong>, nadal podr\u00f3\u017cuje po \u015bwiecie, wyk\u0142ada, prowadzi samoch\u00f3d (bez GPS-u!), a nawet w wieku 80 lat wspi\u0105\u0142 si\u0119 na Half Dome w Parku Narodowym Yosemite. To dr John Scharffenberg, profesor \u017cywienia, kt\u00f3ry przez ca\u0142e \u017cycie by\u0142 wegetarianinem i kardiologiem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dr Scharfenberg podkre\u015bla, \u017ce g\u0142\u00f3wn\u0105 przyczyn\u0105 chor\u00f3b i zgon\u00f3w we wszystkich krajach uprzemys\u0142owionych s\u0105 choroby uk\u0142adu kr\u0105\u017cenia. Ma jednak zaskakuj\u0105c\u0105 wiadomo\u015b\u0107: mo\u017cna im ca\u0142kowicie zapobiec, prowadz\u0105c odpowiedni styl \u017cycia, bez \u017cadnych lek\u00f3w. Aby to osi\u0105gn\u0105\u0107, nale\u017cy unika\u0107 siedmiu g\u0142\u00f3wnych czynnik\u00f3w ryzyka.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Prze\u0142\u0105cznik spisu tre\u015bci\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Prze\u0142\u0105cznik<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/pl\/podstawy-dlugowiecznosci-i-dbanie-o-zdrowie-doswiadczenia-stuletniego-profesora\/#1_Tabaka_ir_lielakais_ilgmuzibas_risks\" >1. Tyto\u0144 stanowi najwi\u0119ksze zagro\u017cenie dla d\u0142ugowieczno\u015bci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/pl\/podstawy-dlugowiecznosci-i-dbanie-o-zdrowie-doswiadczenia-stuletniego-profesora\/#2_Alkohols_palielina_ilgas_dzivosanas_riskus\" >2. Alkohol zwi\u0119ksza ryzyko d\u0142ugiego \u017cycia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/pl\/podstawy-dlugowiecznosci-i-dbanie-o-zdrowie-doswiadczenia-stuletniego-profesora\/#3_Fizisko_aktivitates_ir_obligatas\" >3. Aktywno\u015b\u0107 fizyczna jest obowi\u0105zkowa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/daivings.lv\/pl\/podstawy-dlugowiecznosci-i-dbanie-o-zdrowie-doswiadczenia-stuletniego-profesora\/#4_Sava_svara_kontrole_un_dazadas_atkaribas\" >4. Kontrola wagi i r\u00f3\u017cne uzale\u017cnienia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/daivings.lv\/pl\/podstawy-dlugowiecznosci-i-dbanie-o-zdrowie-doswiadczenia-stuletniego-profesora\/#5_Paterejamais_cukurs_ir_Tavas_sirds_ienaidnieks\" >5. Spo\u017cywanie cukru jest wrogiem twojego serca<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/daivings.lv\/pl\/podstawy-dlugowiecznosci-i-dbanie-o-zdrowie-doswiadczenia-stuletniego-profesora\/#6_Galas_pilniga_izslegsana_no_uztura_un_optimala_dieta\" >6. Ca\u0142kowite wykluczenie mi\u0119sa z diety i dieta optymalna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/daivings.lv\/pl\/podstawy-dlugowiecznosci-i-dbanie-o-zdrowie-doswiadczenia-stuletniego-profesora\/#7_Dzivesveida_paildzinajums_ir_panakams_ikvienam\" >7. Wyd\u0142u\u017cenie stylu \u017cycia jest mo\u017cliwe dla ka\u017cdego<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/daivings.lv\/pl\/podstawy-dlugowiecznosci-i-dbanie-o-zdrowie-doswiadczenia-stuletniego-profesora\/#Dzivesveida_maina_prasa_apnemsanos\" >Zmiana stylu \u017cycia wymaga zaanga\u017cowania.<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/daivings.lv\/pl\/podstawy-dlugowiecznosci-i-dbanie-o-zdrowie-doswiadczenia-stuletniego-profesora\/#Profesora_dietas_un_fizisko_aktivitasu_prasibas_pec_40_gadu_vecuma\" >Dieta i wymagania dotycz\u0105ce aktywno\u015bci fizycznej profesora po 40. roku \u017cycia<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Tabaka_ir_lielakais_ilgmuzibas_risks\"><\/span>1. Tyto\u0144 stanowi najwi\u0119ksze zagro\u017cenie dla d\u0142ugowieczno\u015bci<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Od 1964 roku, kiedy G\u0142\u00f3wny Chirurg Stan\u00f3w Zjednoczonych opublikowa\u0142 sw\u00f3j raport, by\u0142o jasne, \u017ce \u2013 <strong>Nale\u017cy rzuci\u0107 palenie.<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To fakt znany od dawna i niepodwa\u017calny. Profesor ironicznie zauwa\u017ca wr\u0119cz, \u017ce w\u015br\u00f3d pacjent\u00f3w z chorob\u0105 Alzheimera jest mniej palaczy, poniewa\u017c po prostu nie \u017cyj\u0105 wystarczaj\u0105co d\u0142ugo, by umrze\u0107 z powodu tej choroby, poniewa\u017c ju\u017c zmarli z powodu skutk\u00f3w palenia. Tyto\u0144 to pierwsze i najbardziej oczywiste ryzyko, z kt\u00f3rym nale\u017cy si\u0119 po\u017cegna\u0107, aby cieszy\u0107 si\u0119 d\u0142ugim i zdrowym \u017cyciem.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-1024x576.jpg?v=1763708546\" alt=\"\" class=\"wp-image-11319\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-1024x576.jpg?v=1763708546 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-300x169.jpg?v=1763708546 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-768x432.jpg?v=1763708546 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-18x10.jpg?v=1763708546 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-1000x562.jpg?v=1763708546 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-230x129.jpg?v=1763708546 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-350x197.jpg?v=1763708546 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-480x270.jpg?v=1763708546 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs.jpg?v=1763708546 1417w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Alkohols_palielina_ilgas_dzivosanas_riskus\"><\/span>2. Alkohol zwi\u0119ksza ryzyko d\u0142ugiego \u017cycia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cho\u0107 kiedy\u015b uwa\u017cano, \u017ce jedna lampka wina dziennie w przypadku kobiet i dwie w przypadku m\u0119\u017cczyzn s\u0105 bezpieczne, kompleksowe badanie przeprowadzone w 195 krajach dostarczy\u0142o jasnej odpowiedzi: <strong>Bezpieczna dawka alkoholu wynosi zero.<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nawet niewielkie ilo\u015bci alkoholu zwi\u0119kszaj\u0105 ryzyko zgonu z powodu r\u00f3\u017cnych chor\u00f3b. Kobiety powinny szczeg\u00f3lnie rozwa\u017cy\u0107 zwi\u0105zek alkoholu ze zwi\u0119kszonym ryzykiem raka piersi. Rada profesora jest stanowcza i poparta naukowo: je\u015bli chcesz \u017cy\u0107 jak najd\u0142u\u017cej, ca\u0142kowicie unikaj alkoholu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1125\" height=\"633\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1.jpg?v=1763708443\" alt=\"\" class=\"wp-image-11318\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1.jpg?v=1763708443 1125w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-300x169.jpg?v=1763708443 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-1024x576.jpg?v=1763708443 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-768x432.jpg?v=1763708443 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-18x10.jpg?v=1763708443 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-1000x563.jpg?v=1763708443 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-230x129.jpg?v=1763708443 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-350x197.jpg?v=1763708443 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-480x270.jpg?v=1763708443 480w\" sizes=\"auto, (max-width: 1125px) 100vw, 1125px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Fizisko_aktivitates_ir_obligatas\"><\/span>3. Aktywno\u015b\u0107 fizyczna jest obowi\u0105zkowa<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0106wicz codziennie. Dr Scharfenberg podkre\u015bla, \u017ce aktywno\u015b\u0107 fizyczna jest tak wa\u017cna, \u017ce mo\u017ce nawet zniwelowa\u0107 inne zagro\u017cenia.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zaskakuj\u0105ce odkrycie:<\/strong> Osoba oty\u0142a, kt\u00f3ra \u0107wiczy codziennie, b\u0119dzie \u017cy\u0142a d\u0142u\u017cej ni\u017c osoba o normalnej wadze, kt\u00f3ra nie \u0107wiczy.<\/li>\n\n\n\n<li><strong>M\u0119\u017cczyzna z problemami zdrowotnymi:<\/strong> Nawet m\u0119\u017cczyzna, kt\u00f3ry pali, cierpi na nadci\u015bnienie i wysoki poziom cholesterolu, ale <em>\u0107wicz codziennie<\/em>, b\u0119dzie \u017cy\u0142 d\u0142u\u017cej ni\u017c m\u0119\u017cczyzna bez tych problem\u00f3w, kt\u00f3ry nie \u0107wiczy.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0106wiczenia s\u0105 niezwykle wa\u017cne i nie ma innej alternatywy!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1024x576.jpg?v=1763708722\" alt=\"\" class=\"wp-image-11320\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1024x576.jpg?v=1763708722 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-300x169.jpg?v=1763708722 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-768x432.jpg?v=1763708722 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1536x864.jpg?v=1763708722 1536w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-18x10.jpg?v=1763708722 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1000x563.jpg?v=1763708722 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-230x129.jpg?v=1763708722 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-350x197.jpg?v=1763708722 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-480x270.jpg?v=1763708722 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs.jpg?v=1763708722 1630w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Sava_svara_kontrole_un_dazadas_atkaribas\"><\/span>4. Kontrola wagi i r\u00f3\u017cne uzale\u017cnienia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nadwaga zwi\u0119ksza ryzyko zgonu z powodu niemal ka\u017cdej choroby. Obecnie coraz wi\u0119cej bada\u0144 naukowych wskazuje na zwi\u0105zek nadwagi z uzale\u017cnieniem \u2013 zar\u00f3wno psychicznym, jak i zwi\u0105zanym z produkcj\u0105 opiat\u00f3w w organizmie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Profesor apeluje o rozr\u00f3\u017cnienie tych dw\u00f3ch przypadk\u00f3w, aby zapewni\u0107 w\u0142a\u015bciwe podej\u015bcie do kontroli masy cia\u0142a. Jednym z g\u0142\u00f3wnych kluczy do kontroli masy cia\u0142a jest ograniczenie spo\u017cycia pokarm\u00f3w wraz z wiekiem i zwi\u0119kszenie aktywno\u015bci fizycznej.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-1024x576.jpg?v=1763708900\" alt=\"\" class=\"wp-image-11321\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-1024x576.jpg?v=1763708900 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-300x169.jpg?v=1763708900 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-768x432.jpg?v=1763708900 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-18x10.jpg?v=1763708900 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-1000x563.jpg?v=1763708900 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-230x129.jpg?v=1763708900 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-350x197.jpg?v=1763708900 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-480x270.jpg?v=1763708900 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs.jpg?v=1763708900 1164w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Paterejamais_cukurs_ir_Tavas_sirds_ienaidnieks\"><\/span>5. Spo\u017cywanie cukru jest wrogiem twojego serca<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nadmierne spo\u017cycie cukru zosta\u0142o oficjalnie uznane za zagro\u017cenie, <strong>zwi\u0119ksza ryzyko zawa\u0142u serca<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Profesor ilustruje to histori\u0105 pacjenta z wysokim poziomem cholesterolu i tr\u00f3jgliceryd\u00f3w. Okaza\u0142o si\u0119, \u017ce pacjent zjada\u0142 ogromn\u0105 porcj\u0119 lod\u00f3w ka\u017cdej nocy przed snem, z dodatkiem cukru i s\u0142odzonej bitej \u015bmietany. Cukier przyczynia si\u0119 do wzrostu poziomu lipid\u00f3w i jest czynnikiem ryzyka dla zdrowia serca.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-1024x576.jpg?v=1763709032\" alt=\"\" class=\"wp-image-11322\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-1024x576.jpg?v=1763709032 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-300x169.jpg?v=1763709032 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-768x432.jpg?v=1763709032 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-18x10.jpg?v=1763709032 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-1000x563.jpg?v=1763709032 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-230x129.jpg?v=1763709032 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-350x197.jpg?v=1763709032 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-480x270.jpg?v=1763709032 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs.jpg?v=1763709032 1306w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Galas_pilniga_izslegsana_no_uztura_un_optimala_dieta\"><\/span>6. Ca\u0142kowite wykluczenie mi\u0119sa z diety i dieta optymalna<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Profesor przyznaje, \u017ce ograniczenie spo\u017cycia mi\u0119sa jest dla spo\u0142ecze\u0144stwa kwesti\u0105 dra\u017cliw\u0105, dlatego te\u017c zalecenia \u015awiatowej Organizacji Zdrowia zosta\u0142y sformu\u0142owane w spos\u00f3b ostro\u017cny, ale oparty na solidnych podstawach naukowych.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cho\u0107 oficjalne zalecenie zak\u0142ada skupienie si\u0119 na zwi\u0119kszeniu spo\u017cycia owoc\u00f3w i warzyw, prawdziwym celem jest <strong>zmniejsz spo\u017cycie t\u0142uszcz\u00f3w nasyconych<\/strong>, kt\u00f3re sk\u0142adaj\u0105 si\u0119 g\u0142\u00f3wnie z t\u0142uszcz\u00f3w zwierz\u0119cych (mi\u0119so) i mlecznych (mas\u0142o, pe\u0142not\u0142uste produkty mleczne).<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T\u0142uszcz nasycony<\/strong> nie powinno przekracza\u0107 5\u20136% ca\u0142kowitego spo\u017cycia kalorii.<\/li>\n\n\n\n<li><strong>Porady praktyczne:<\/strong> U\u017cywaj wy\u0142\u0105cznie produkt\u00f3w mlecznych bezt\u0142uszczowych lub zawieraj\u0105cych 1%. Unikaj t\u0142uszczu wieprzowego, smalcu i innych t\u0142uszcz\u00f3w zwierz\u0119cych.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs.jpg?v=1763709344\" alt=\"\" class=\"wp-image-11324\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs.jpg?v=1763709344 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-300x169.jpg?v=1763709344 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-768x432.jpg?v=1763709344 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-18x10.jpg?v=1763709344 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-1000x563.jpg?v=1763709344 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-230x129.jpg?v=1763709344 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-350x197.jpg?v=1763709344 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-480x270.jpg?v=1763709344 480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Dzivesveida_paildzinajums_ir_panakams_ikvienam\"><\/span>7. Wyd\u0142u\u017cenie stylu \u017cycia jest mo\u017cliwe dla ka\u017cdego<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Przestrzeganie tych siedmiu zasad przynosi niesamowite rezultaty:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ryzyko zawa\u0142u serca:<\/strong> Zmniejsza si\u0119 o <strong>80%<\/strong>.<\/li>\n\n\n\n<li><strong>Ryzyko pierwszego udaru:<\/strong> Zmniejsza si\u0119 o <strong>80%<\/strong>.<\/li>\n\n\n\n<li><strong>Ryzyko cukrzycy:<\/strong> Zmniejsza si\u0119 o <strong>88%<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dane te nie s\u0105 jedynie osobist\u0105 opini\u0105 profesora \u2013 zgadzaj\u0105 si\u0119 z nimi \u015awiatowa Organizacja Zdrowia, Ameryka\u0144skie Towarzystwo Kardiologiczne i Europejskie Towarzystwo Kardiologiczne. Nie musimy ju\u017c czeka\u0107 na zalecenia lekarza dotycz\u0105ce odpowiedniej diety. Wiemy ju\u017c, co robi\u0107, aby unikn\u0105\u0107 katastrof sercowo-naczyniowych.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dzivesveida_maina_prasa_apnemsanos\"><\/span>Zmiana stylu \u017cycia wymaga zaanga\u017cowania.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Profesor Scharfenberg twierdzi, \u017ce najwi\u0119kszym wyzwaniem jest obecnie sk\u0142onienie ludzi do robienia tego, co wiedz\u0105, \u017ce powinni robi\u0107. Zmiana stylu \u017cycia wymaga zaanga\u017cowania, ale korzy\u015bci s\u0105 nie do pobicia: zdrowe i d\u0142ugie \u017cycie, kt\u00f3re pozwoli ci polecie\u0107 na Madagaskar i prowadzi\u0107 samoch\u00f3d w wieku stu lat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Podejmij decyzj\u0119 ju\u017c dzi\u015b i zacznij \u017cy\u0107 w\u0142a\u015bciwie!<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Profesora_dietas_un_fizisko_aktivitasu_prasibas_pec_40_gadu_vecuma\"><\/span>Dieta i wymagania dotycz\u0105ce aktywno\u015bci fizycznej profesora po 40. roku \u017cycia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr John Scharfenberg przedstawia konkretne zalecenia, kt\u00f3re s\u0105 szczeg\u00f3lnie wa\u017cne dla os\u00f3b w \u015brednim wieku (40-70 lat):<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-1024x576.jpg?v=1763709564\" alt=\"\" class=\"wp-image-11325\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-1024x576.jpg?v=1763709564 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-300x169.jpg?v=1763709564 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-768x432.jpg?v=1763709564 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-18x10.jpg?v=1763709564 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-1000x562.jpg?v=1763709564 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-230x129.jpg?v=1763709564 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-350x197.jpg?v=1763709564 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-480x270.jpg?v=1763709564 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs.jpg?v=1763709564 1268w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Obowi\u0105zkowy <strong>Aktywno\u015b\u0107 fizyczna w \u015brednim wieku:<\/strong> W okresie od 40 do 70 roku \u017cycia \u0107wiczenia s\u0105 <strong>najwa\u017cniejsze<\/strong>Ludzie cz\u0119sto zaczynaj\u0105 si\u0119 w tym wieku odpr\u0119\u017ca\u0107, zarabia\u0107 wi\u0119cej pieni\u0119dzy, mniej \u0107wiczy\u0107 i wi\u0119cej je\u015b\u0107. Rada Scharfenberga jest dok\u0142adnie odwrotna:\n<ul class=\"wp-block-list\">\n<li><strong>\u0106wicz wi\u0119cej<\/strong>, starzej\u0119 si\u0119.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Redukcja kalorii:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Jedz mniej<\/strong>, starzej\u0119 si\u0119.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Optymalne od\u017cywianie:<\/strong> Naukowcy z ameryka\u0144skiego rz\u0105du ustalili, \u017ce <strong>Optymaln\u0105 diet\u0105 jest dieta wegetaria\u0144ska.<\/strong>.<\/li>\n\n\n\n<li><strong>\u015acis\u0142e ograniczenie t\u0142uszcz\u00f3w nasyconych:<\/strong> Nale\u017cy wykluczy\u0107 t\u0142uszcze zwierz\u0119ce i mleczne, dbaj\u0105c o to, aby zawarto\u015b\u0107 t\u0142uszcz\u00f3w nasyconych nie przekracza\u0142a <strong>5\u20136%<\/strong> ca\u0142kowitej ilo\u015bci kalorii.<\/li>\n\n\n\n<li><strong>Eliminacja i ca\u0142kowite ograniczenie spo\u017cycia cukru i alkoholu:<\/strong> Nale\u017cy unika\u0107 cukru, kt\u00f3ry bezpo\u015brednio zwi\u0119ksza ryzyko zawa\u0142u serca, oraz alkoholu, poniewa\u017c nie ma bezpiecznego poziomu ich spo\u017cycia.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Artyku\u0142 powsta\u0142 na podstawie filmu dr. Scharfenberga, https:\/\/www.youtube.com\/watch?v=RGy3jhiPqD0<\/p>","protected":false},"excerpt":{"rendered":"<p>Eksploracja morskich g\u0142\u0119bin wymaga nie tylko przygotowania technicznego, ale tak\u017ce doskona\u0142ej kondycji fizycznej. Dlatego chcemy podzieli\u0107 si\u0119 niezwyk\u0142\u0105 histori\u0105 m\u0119\u017cczyzny, kt\u00f3ry po uko\u0144czeniu stu lat nadal podr\u00f3\u017cuje po \u015bwiecie, wyg\u0142asza wyk\u0142ady, je\u017adzi samochodem (bez GPS-u!), a nawet 80 lat [\u2026]<\/p>","protected":false},"author":166,"featured_media":11323,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-11315","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ilgdz\u012bvo\u0161anas pamati un vesel\u012bbas rut\u012bna simtgad\u012bga profesora pieredz\u0113 - Daivings.lv<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/daivings.lv\/pl\/podstawy-dlugowiecznosci-i-dbanie-o-zdrowie-doswiadczenia-stuletniego-profesora\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ilgdz\u012bvo\u0161anas pamati un vesel\u012bbas rut\u012bna simtgad\u012bga profesora pieredz\u0113 - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"J\u016bras dzi\u013cumu p\u0113t\u012b\u0161ana prasa ne tikai tehnisku sagatavot\u012bbu, bet ar\u012b izcilu fizisko vesel\u012bbu. 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