Zinsinsi Zakusadwala

Zamkati

• Chidule
• 1. Idyani ndiwo zamasamba zobiriwira
• 2. Pezani Vitamini D
• 3. Pitirizani kuyenda
• 4. Muzigona mokwanira
• 5. Dulani mowa
• 6. Khazikani mtima pansi
• 7. Imwani tiyi wobiriwira
• 8. Onjezani mtundu pakudya
• 9. Khalani ochezeka
• 10. Pezani katemera wa chimfine
• 11. Khalani aukhondo
• 12. Sungani nokha
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chidule

Zinsinsi zambiri za thanzi labwino sizobisika konse, koma kulingalira. Mwachitsanzo, muyenera kupewa kukhudzana ndi mabakiteriya ndi ma virus kusukulu ndi kuntchito. Koma mayankho ena ambiri okhalitsa angakuthandizeni kukhala ndi thanzi labwino popewa mphuno kapena pakhosi. Nawa maupangiri 12 othandiza kupewa chimfine ndi chimfine.

1. Idyani ndiwo zamasamba zobiriwira

Masamba obiriwira, obiriwira amakhala ndi mavitamini ambiri omwe amakuthandizani kuti muzidya moyenera - komanso kuthandizira chitetezo chamthupi. Malinga ndi kafukufuku wama mbewa, kudya masamba a cruciferous kumatumiza chizindikiritso chamthupi m'thupi chomwe chimalimbitsa mapuloteni ena apafupipafupi ofunikira kuti chitetezo cha m'thupi chizigwira bwino ntchito. Pakafukufukuyu, mbewa zathanzi zomwe zimadya masamba obiriwira zidataya 70 mpaka 80% yamapuloteni apamtunda.

2. Pezani Vitamini D

Malipoti akusonyeza kuti anthu ambiri aku America sakwanitsa kuchita vitamini D tsiku lililonse. Kuperewera kwa vitamini D kumatha kubweretsa zizindikilo monga kukula kwa mafupa, mavuto amtima, komanso chitetezo chamthupi chofooka.

Zotsatira zakufufuza kwa 2012 mu nyuzipepala ya Pediatrics zanenetsa kuti ana onse ayenera kuwunikidwa ngati ali ndi mavitamini D okwanira. Izi ndizofunikira makamaka kwa iwo omwe ali ndi khungu lakuda, popeza samapeza vitamini D mosavuta kuchokera padzuwa.

Zakudya zomwe zili ndi vitamini D zimaphatikizira mazira a mazira, bowa, nsomba, nsomba zamzitini, ndi chiwindi cha ng'ombe. Muthanso kugula zowonjezera mavitamini D kusitolo yogulitsa kapena ku pharmacy. Sankhani zowonjezera zomwe zili ndi D3 (cholecalciferol), chifukwa ndibwino kukweza magazi anu a vitamini D.

Gulani vitamini D.

3. Pitirizani kuyenda

Kukhalabe olimbikira potsatira chizolowezi chochita masewera olimbitsa thupi - monga kuyenda katatu pamlungu - kumangoposa kukukhalitsani ndikuchepetsa thupi. Malinga ndi kafukufuku wofalitsidwa munyuzipepala ya Neurologic Clinicians, kuchita masewera olimbitsa thupi pafupipafupi:

• amateteza kutupa ndi matenda osachiritsika
• amachepetsa kupsinjika ndi kutulutsa mahomoni okhudzana ndi kupsinjika
• imathandizira kufalikira kwa ma cell oyera omenyera matenda (WBCs), omwe amathandiza thupi kulimbana ndi chimfine

4. Muzigona mokwanira

Kugona mokwanira ndikofunikira kwambiri ngati mwapezeka ndi kachilombo, malinga ndi kafukufuku wofalitsidwa mu Archives of Internal Medicine. Omwe atenga nawo mbali athanzi omwe amagona kwa maola asanu ndi atatu usiku uliwonse kwa milungu iwiri awonetsa kulimbana ndi kachilomboka. Anthu omwe amagona maola asanu ndi awiri kapena ochepera usiku uliwonse anali ndi mwayi wopeza magawo atatu mwa magawo atatu a kachilomboka atatha kuwonekera.

Chifukwa chimodzi chingakhale chakuti thupi limatulutsa ma cytokines nthawi yayitali yogona. Cytokines ndi mtundu wa mapuloteni. Amathandiza thupi kulimbana ndi matenda poyang'anira chitetezo cha mthupi.

5. Dulani mowa

Kafukufuku watsopano akuwonetsa kuti kumwa mowa kumatha kuwononga ma cell a dendritic a thupi, gawo lofunikira lachitetezo chamthupi. Kuwonjezeka kwa zakumwa zoledzeretsa pakapita nthawi kumatha kukulitsa kupezeka kwa munthu kumatenda a bakiteriya ndi ma virus.

A mu nyuzipepala ya Clinical and Vaccine Immunology anayerekezera ma cell a dendritic ndi mayankho a chitetezo cha mthupi mwa mbewa zodyetsedwa ndi mbewa zomwe sizinaperekedwe mowa. Mowa umapondereza chitetezo cha mbewa m'magulu osiyanasiyana. Madokotala ati kafukufukuyu amathandiza kufotokoza chifukwa chake katemera sagwira ntchito kwa anthu omwe amamwa mowa mwauchidakwa.

6. Khazikani mtima pansi

Kwa zaka zambiri, madokotala amaganiza kuti pali kulumikizana pakati pakumangika kwamisala ndi matenda amthupi. Kupeza njira yabwino yothetsera kupsinjika kwamunthu kumatha kukhala ndi thanzi labwino, malinga ndi kafukufuku wa 2012 wofalitsidwa ndi National Academy of Sciences. Yesani kuchita yoga kapena kusinkhasinkha kuti muchepetse kupsinjika.

Cortisol amathandiza thupi kulimbana ndi kutupa ndi matenda. Kutulutsidwa kosalekeza kwa mahomoni mwa anthu omwe amakhala ndi nkhawa nthawi zambiri kumachepetsa mphamvu yake yonse. Izi zitha kubweretsa kutupa komanso matenda, komanso chitetezo chamthupi chochepa.

7. Imwani tiyi wobiriwira

Kwa zaka mazana ambiri, tiyi wobiriwira wakhala akugwirizana ndi thanzi labwino. Ubwino wathanzi la tiyi wobiriwira ukhoza kukhala chifukwa cha kuchuluka kwake kwa ma antioxidants, otchedwa flavonoids.

Malinga ndi kafukufuku wofalitsidwa mu Journal of the American College of Nutrition, makapu angapo atsopano tsiku lililonse angapangitse kuti mukhale ndi thanzi labwino. Izi zimaphatikizapo kuthamanga kwa magazi komanso kuchepa kwa matenda amtima.

Gulani tiyi wobiriwira.

8. Onjezani mtundu pakudya

Kodi zimakuvutani kukumbukira kudya zipatso zanu ndi ndiwo zamasamba pachakudya chilichonse? Kuphika ndi mitundu yonse ya utawaleza kumakuthandizani kupeza mavitamini osiyanasiyana monga vitamini C.

Gulani vitamini C.

Ngakhale kulibe umboni woti vitamini C imatha kuchepetsa kukula kapena kutalika kwa matenda, kafukufuku wa 2006 wochokera ku European Journal of Clinical Nutrition akuwonetsa kuti zitha kuthandiza chitetezo cha mthupi kutetezera chimfine ndi chifuwa, makamaka kwa iwo omwe ali ndi nkhawa.

9. Khalani ochezeka

Madokotala akhala akuwona kulumikizana pakati pa matenda osachiritsika ndi kusungulumwa, makamaka kwa anthu omwe akuchira opaleshoni yamtima. Akuluakulu ena azachipatala amawona kuti kudzipatula kuli pachiwopsezo cha matenda osachiritsika.

Kafukufuku wofalitsidwa ndi American Psychological Association akuwonetsa kuti kudzipatula pagulu kumatha kukulitsa nkhawa, zomwe zimachedwetsa chitetezo chamthupi ndikutha kuchira mwachangu. Pakafukufukuyu, makoswe amphongo anali pachiwopsezo chochepa kwambiri chodzapatukana ndi akazi kuposa akazi.

10. Pezani katemera wa chimfine

Awa amalimbikitsa kuti anthu onse opitilira miyezi isanu ndi umodzi azilandira katemera wa chimfine chaka chilichonse. Komabe, kusiyanasiyana kuyenera kupangidwira anthu ena, kuphatikiza omwe ali ndi vuto losanjikiza ndi mazira a nkhuku. Matenda owopsa amatsogolera kuzizindikiro monga ming'oma kapena anaphylaxis.

Anthu omwe adachitapo kanthu pa katemera wa chimfine mu pastsh ayeneranso kupewa katemera wapachaka. Nthawi zambiri, katemerayu atha kukulitsa .

11. Khalani aukhondo

Kulepheretsa kupezeka kwanu kudwala popewa majeremusi ndikofunikira kuti mukhalebe athanzi. Nazi njira zina zochitira ukhondo:

• Sambani tsiku lililonse.
• Sambani m'manja musanadye kapena kukonzekera chakudya.
• Sambani m'manja musanalowetse magalasi kapena kuchita china chilichonse chomwe chingakulumikizeni ndi maso kapena pakamwa.
• Sambani manja anu kwa masekondi 20 ndikutsuka pansi pa zikhadabo zanu.
• Phimbani pakamwa panu ndi mphuno ndi kansalu mukatsokomola kapena mukuyetsemula.
• Tengani chida choyeretsera chopangira mowa kuti mugwiritse ntchito mukamapita. Tetezani malo omwe muli nawo, monga ma kiyibodi, matelefoni, zitseko zachitseko, ndi zida zakutali.

12. Sungani nokha

Mavairasi a chimfine amatha kupulumuka pamtunda kwa maola 24, malinga ndi National Health Service. Izi zimasiya nthawi yambiri kuti majeremusi afalikire pakati pa abale. Mwana m'modzi yekha wodwala amatha kupatsira banja lonse mkhalidwe woyenera.

Pofuna kupewa kugawana majeremusi, sungani zinthu zanu zapadera. Zinthu zanu ndizo:

• wamsuwachi
• matawulo
• ziwiya
• magalasi akumwa

Sambani zinthu zakhudzana - makamaka zoseweretsa zomwe zimagawidwa - m'madzi otentha, sopo. Mukakayikira, sankhani makapu akumwa, ziwiya, ndi matawulo otayika.

Tengera kwina

Kukhala wathanzi sikumangogwiritsa ntchito njira zingapo zabwino pamene simukumva bwino. Zimaphatikizapo kuchita masewera olimbitsa thupi, zakudya zopatsa thanzi, komanso kukhala ndi madzi tsiku lonse.

Thupi lanu limagwira ntchito molimbika kuti musunthike komanso mukhale otakataka, chifukwa chake onetsetsani kuti mukuipatsa chakudya chomwe chikufunikira kuti chikhalebe chowoneka bwino.