Zizolowezi Zomwe Zimapweteketsa Thanzi Lanu

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Mumadwala chimfine kugwa kulikonse, tengani multivitamin tsiku lililonse ndikunyamula zinc nthawi yomweyo sniffles akangoyamba. Koma ngati mukuganiza kuti ndizokwanira kuti mukhale ndi thanzi labwino, mukulakwitsa. Roberta Lee, M.D., mkulu wa zachipatala wa Continuum Center for Health and Healing pa Beth Israel Medical Center mu New York City anati: “Umoyo wanu umakhudzidwa ndi pafupifupi mbali iliyonse ya moyo wanu. "Momwe mumagonera usiku, kuchuluka kwa nkhawa zanu, momwe mumathana ndi mkwiyo, zomwe mumadya kapena zomwe simudya - zonsezi zimakhudza kwambiri chitetezo chamthupi chanu."

Ndipo ndi chitetezo cha mthupi lanu - maukonde ovuta a thymus, ndulu, ma lymph node, maselo oyera amwazi ndi ma antibodies - omwe amateteza mabakiteriya ndi ma virus ndikuthandizira thupi lanu kuthana ndi vuto lililonse la matenda. Dongosolo limenelo likafooka, simumangodwala matenda ndi matenda, komanso simungathe kulimbana nawo akangoyamba kumene, akutero Lee.

Ichi ndichifukwa chake ndikofunikira kwambiri kuthana ndi zizolowezi zoyipa ndi malingaliro oyipa tsopano omwe amawononga chitetezo chokwanira. Kuti muyambe, tapanga mndandanda wazinthu zisanu ndi chimodzi zomwe zimawononga kuthekera kwanu kuti mukhalebe athanzi, limodzi ndi upangiri wamomwe mungakonzere izi ndikudziyikira panjira yathanzi labwino.

"Ndipanga msonkhano wamano sabata yamawa."

Wowononga chitetezo chamthupi: Kuzengeleza

Atafufuza pa yunivesite ya Carleton ku Ottawa, Ontario, Canada, anapeza kuti anthu amene amazengereza pa moyo wawo watsiku ndi tsiku amasiyanso kulandira chithandizo chamankhwala ndipo amakhala ndi thanzi loipa kuposa anthu osazengereza. "Mukakumana ndi vuto laumoyo, zotsatira zake zimakhala zabwino," watero wolemba nawo kafukufuku Timothy A. Pychyl, Ph.D. Kuchedwetsa kapena kunyalanyaza kwathunthu mankhwala, monga omwe amazengereza kuchita nthawi zambiri, kumatha kukulitsa matenda anu - ndipo izi zitha kufooketsa chitetezo chamthupi, ndikupangitsani matenda ena.

Chitetezo cha mthupi: Ozengereza amakonda kupeŵa ntchito zooneka ngati zolemetsa; cholinga chawo ndi kupeŵa kupsinjika maganizo kokhudzana ndi chinachake panthawiyo, akutero Pychyl. Kuti "zomwe mukuyenera kuchita" ziziyendetsedwa bwino, akuwonetsa kuti musinthe zolinga zomwe mukufuna kukwaniritsa ndikukhazikitsa zomwe mungachite - mwanjira ina, m'malo mongoganiza za chithunzi chachikulu ("Sindingadwale - ndiyenera kukhala mawonekedwe apamwamba ampikisano wanga sabata yamawa! "), ingoyang'anani pa gawo lanu lotsatira (" Ndikupita kukakumana ndi dokotala masana ano ").

"Ndikufuna kutaya mapaundi 10 mofulumira, kotero ndimadzichepetsera kudya katatu patsiku."

Wowononga chitetezo chamthupi: Chakudya chotsika kwambiri cha kalori

Cindy Moore, MS, RD, mneneri waku America ku Cleveland aku America akuti: Dietetic Association ndi director of nutrition therapy ku The Cleveland Clinic Foundation. "Kuchepetsa kwambiri zopatsa mphamvu si njira yothandiza yochepetsera thupi. Chakudya chanzeru chokha ndi masewera olimbitsa thupi ndi zomwe zingachite izi," akuwonjezera Margaret Altemus, MD, pulofesa wothandizirana ndi zamisala ku Cornell University's Weill Medical College ku New York City, kuyankha kwa thupi kupsinjika. Kuonjezera apo, kusapeza mavitamini ena (makamaka mavitamini a B) kungayambitse zizindikiro za kuvutika maganizo, zomwe zakhala zikugwirizana ndi matenda a mtima ndi mavuto ena a thupi.

Chitetezo cha chitetezo: Chitani zonse zomwe mungathe kuti muwone bwino thupi lanu. "Amayi ambiri amafuna kukhala ocheperako kuposa mapaundi 10 kapena 15 kuposa omwe ali achilengedwe, ndipo nthawi zambiri amataya thanzi lawo," akutero a Altemus. Kaya mukuyesera kuchepetsa thupi kapena ayi, nthawi zonse yesetsani kudya zakudya zopatsa thanzi komanso zopatsa thanzi zomwe zimakupatsani mphamvu zokwanira kuti mukhale ndi mphamvu.

Kuti mupeze kuchuluka kwama calories tsiku lililonse omwe mungafune (kuchuluka komwe simuyenera kusiya m'munsimu), Moore akuwonetsa kugwiritsa ntchito njira yofulumira iyi: Gawani kulemera kwanu ndi mapaundi ndi 2.2, kenako nuchulukitsani nambala imeneyo ndi 0.9; chulukitsani chiwerengerocho ndi 24. Ngati simungokhala, chulukitsani nambala yomwe muli nayo pamwamba ndi 1.25; ngati mukuchita pang'ono, chulukitsani ndi 1.4; ndipo ngati mukugwira ntchito pang'ono, chulukitsani ndi 1.55. Kwa mkazi yemwe amalemera mapaundi 145, kuwerengera kudzakhala: 145 --: 2.2 = 65.9; 65.9 x 0,9 = 59.3; 59.3 x 24 = 1,423. Poganiza kuti ali wofatsa, akhoza kuchulukitsa 1,423 ndi 1.4, zomwe zimamasulira osachepera 1,992 calories patsiku.

Kuperewera kwa mphamvu komanso kusamba msambo kapena kusamba pang'ono ndizisonyezo kuti mwina simukudya mokwanira. Katswiri wazakudya akhoza kukuthandizani kukonzekera zakudya zanu mwanzeru kuti mupeze ma calories ndi michere yokwanira mukadali ndi mapaundi owonjezera; potumiza, itanani American Dietetic Association ku (800) 366-1655 kapena pitani ku eatright.org.

"Ndimagwira ntchito maola 10, ndimapanga maphunziro a madzulo ndipo ndikukonzanso nyumba yanga - ndimamva ngati mutu wanga ukuphulika!"

Chitetezo cha mthupi: Kupsinjika maganizo kosatha

Kupsinjika pang'ono kumatha kusintha magwiridwe antchito a chitetezo chamthupi; thupi lanu limamva kupsinjika, ndikukweza antibody (aka immunoglobulin: mapuloteni omwe amalimbana ndi mabakiteriya, ma virus ndi oukira ena) amawerengera kuti abweze -- kwakanthawi.

Kupsinjika kwakanthawi kumabweretsa kutsika kwa ma antibodies, komwe kumafooketsa kulimbana ndi matenda, atero Lee, yemwe akuwonjezera kuti masiku atatu kapena kupitilira kupsinjika kwakukulu kumatha kukulitsa chiopsezo chanu chakulephera kukumbukira, kusamba msambo, kufooka kwa mafupa ndi matenda ashuga.

Chitetezo cha chitetezo: Aliyense amayankha mosiyana kupsinjika; zomwe zimawoneka ngati katundu wolemetsa kwa mayi wina zitha kuwoneka ngati mbatata zazing'ono kwa wina. Ngati mukumva kutopa, kutopa kapena kungokhala chete, mwina mukukumana ndi zovuta zambiri. Kuphulika kwa matenda osachiritsika monga psoriasis kapena mphumu kumatha kukhala kokhudzana ndi kupsinjika. Chifukwa chake ndikofunikira kuchitapo kanthu kuti muchotse moyo wanu mikhalidwe - ntchito yoyipa, ubale woyipa - zomwe zimakupangitsani kukhala ndi nkhawa kapena nkhawa zambiri.

"Ndimagona maola asanu mkati mwa sabata - koma ndimakwaniritsa kumapeto kwa sabata."

Chitetezo cha mthupi: Kusapuma mokwanira

Mukamagona, chitetezo cha m'thupi lanu chimadzikonza chokha. Koma mukamayang'ana ma z anu, mumachotsera thupi lanu zinthu zofunika kwambiri, atero Lee. M'malo mwake, kafukufuku yemwe adachitika mu 2003 mu nyuzipepala ya Psychosomatic Medicine adapeza kuti anthu omwe adasowa tulo atalandira katemera wa hepatitis A adatulutsa ma antibodies ochepa kuposa omwe adapuma bwino omwe adalandira katemerayu, kenako adakagona nthawi yogona.

Chitetezo cha chitetezo: Muzifuna kugona maola asanu ndi atatu usiku uliwonse, akutero Joyce Walsleben, R.N., Ph.D., mkulu wa Sleep Disorders Center pa New York University School of Medicine ku Manhattan. "Amayi ena amafunikira zocheperapo; yesetsani kufikira mutapeza ndalama zomwe zimakupatsani mpumulo tsiku lonse," akutero. Lekani kumwa mowa wa caffeine masana, ndipo yesetsani kupewa kumwa mowa kwa maola atatu kapena anayi musanagone, chifukwa zonsezi zingasokoneze kugona kwanu.

Ngati mukugona mokwanira ndipo mukumva kutopa masana, lankhulani ndi dokotala wanu; atha kukhala kuti muli ndi vuto la kugona - monga kugona tulo (kutsekeka kwa njira yapaulendo pogona) kapena matenda amiyendo yopuma - omwe amachititsa kuti mukhale ogalamuka.

"Ndimakonda kuchita masewera olimbitsa thupi - ndimagunda masewera olimbitsa thupi kasanu ndi kawiri pa sabata, maola awiri nthawi imodzi."

Wowononga chitetezo chamthupi: Kugwira ntchito kwambiri

Kuchita masewera olimbitsa thupi kwa mphindi 30 tsiku lililonse kwawonetsedwa kuti kumawongolera zochitika m'maselo oyera amwazi, omwe amafunafuna mabakiteriya ndi ma virus. Koma kugwira ntchito nthawi yayitali kwambiri - komanso kulimbikira kwambiri - kumatha kukhala ndi zotsatirapo zina: Thupi lanu limayamba kuzindikira zochitika zoopsa monga mkhalidwe wamavuto, ndipo kuchuluka kwanu kwama immunoglobulin kumatsika. "Mphindi makumi asanu ndi anayi kapena kupitilira apo mwamphamvu zolimbitsa thupi kumapangitsa kuti chitetezo chamthupi chichepetse chomwe chitha mpaka masiku atatu," akutero a Roberta Lee. "Ichi ndichifukwa chake othamanga ambiri amatha kudwala atatha mpikisano wawo" - ngakhale zili chimodzimodzi kwa ife omwe sitimasewera. Kuphatikiza apo, kuchita masewera olimbitsa thupi nthawi yayitali kumathandizira kuti mavitamini achepetse, zomwe zingayambitsenso matenda.

Chitetezo cha chitetezo: Ngati mukufuna kupita kolimba nthawi yonse yomwe mumagwira ntchito, chepetsani magawo anu osakwana ola limodzi ndi theka. “Khalani wololera,” akutero Lee. "Yesetsani kuti mukwaniritse theka la ola limodzi mpaka ola limodzi lokhala ndi moyo wolimba, kenako ngati mukufuna kupitiriza, mphindi 20 zolemera." Ngati mumasangalala ndi nthawi yotalikirapo kumapeto kwa sabata ku malo ochitira masewera olimbitsa thupi, onetsetsani kuti masewera olimbitsa thupi anu akuphatikizapo zochitika zochepa komanso zamphamvu - monga yoga, Pilates kapena kusambira kosavuta.

"Mchemwali wanga anandikwiyitsa kwambiri atandifunsa ngati ndanenepa. Kwa miyezi iwiri sindinalankhule naye."

Chitetezo cha mthupi: Kusunga chakukhosi

Kafukufuku wofalitsidwa mu Sayansi Yamaganizidwe adapeza kuti pomwe otenga nawo mbali adasinthiratu momwe munthu wina adawapwetekera, ndipo adasungira chakukhosi munthu ameneyo, adakumana ndi kuthamanga kwa magazi komanso kuwonjezeka kwa kugunda kwa mtima ndikumverera koyipa - zisonyezo zakupsinjika, zomwe zimalumikizidwa ndi mavuto a chitetezo cha mthupi. Ngakhale kuti zotsatira za nthawi yaitali za zizindikirozi sizinaphunzirebe, "zikhoza [kutha] kuchititsa kuti thupi liwonongeke," akulingalira motero wolemba kafukufuku Charlotte vanOyen Witvliet, Ph.D., pulofesa wothandizira wa psychology pa Hope College ku Holland. , Mikh.

Chitetezo cha chitetezo: Khululuka, khululuka, khululuka! Pamene otenga nawo mbali mu kafukufuku wa Hope College adayang'ana pa kukhululukira munthu amene wawakhumudwitsa, ubwino wake unali woonekeratu komanso nthawi yomweyo: Anakhala odekha ndikukhala ndi malingaliro abwino komanso olamulira.

Witvliet akunenetsa kuti kukhululukira ena kumaphatikizapo kukumbukira chochitikacho osakwiya nacho - koma osayiwala zomwe zakukhumudwitsa. "Si nkhani yolekerera, kupereka zifukwa kapena kulekerera machitidwe a munthu wina. Ndipo kuyanjananso kungakhale kosayenera ngati munthu amene wakupweteketsani watsimikizira kuti ndi wankhanza kapena wosadalirika," Witvliet akufotokoza. "Chinsinsi chake ndikuvomereza moona mtima zomwe zakupweteketsani, kenako kusiya mkwiyo kapena kubwezera kwa munthuyo."

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