Momwe ~Osati~ Kudwala Nyengo Yozizira ndi Chimfine

Zamkati

• Mmene Mungapewere Kudwala
• Yambani ndi Kulakwira Kwamphamvu
• Kumwa
• Sambani, Pukutani, Bwerezani
• Chotsani Humidifier
• Sankhani matawulo
• Idyani Zakudya Zomwe Zimalimbana ndi Chimfine
• Pangani Nthawi Yokhala ndi Massage
• Yesetsani Ukhondo Wabwino Mkamwa
• Konzani Magawo Ambiri Othukuta
• Tengani Njira Zotsutsa
• Chotsani
• Makhalidwe Omwe Amalimbana Ndi Majeremusi Omwe Amagwiradi Ntchito (Ndi Omwe Sagwira Ntchito)
• Yesetsani: Kuvala Chigoba Chopangira Opaleshoni
• Yesetsani: "Kugong'ona M'zigongono" M'malo Mogwirana Manja
• Gwiritsani Ntchito Chopukutira Papepala Kuti Mutsegule Khomo Lachimbudzi
• Dumpha: Kugwira Mpweya Wina Akutsokomola Kapena Kuyetsemula
• Yesetsani: Kuyika Sanitizer Yazanja Moyenera Panyumba / Kuofesi Kuti Anthu Ena Aigwiritse Ntchito
• Yesetsani: Kuvala mamba
• Kuthamangitsani: Kumwa Zakudya Zakudya Za Vitamini C
• Yesani: Kuyika Chomera pa Desk Yanu
• Yesani: Kugwiritsa Ntchito Sanitizer Yamanja kapena Kusamba M'manja Mwanu pafupipafupi
• Onaninso za

Pamene kutentha kumatsika, chiwerengero cha ogwira nawo ntchito omwe ali ndi sniffles chikuwoneka kuti chikukwera. Mwinamwake mwalandira tsogolo lanu ngati vuto la chimfine mtsogolo, koma ngati mwatsimikiza mtima kukhala osakhazikika komanso ozizira nyengo ino, ndi nthawi yoti muteteze. Nyengo yozizira ndi chimfine ifika pachimake mpaka mwezi wa February, kutanthauza kuti mudzafuna kutero ASAP.

Kukuthandizani kuti muwonjezere mwayi wothana ndi majeremusi ndikuphunzira momwe mungasathere kudwala, iba malangizo awa opewera kuzizira ndi chimfine kuchokera kwa akatswiri okha.

Mmene Mungapewere Kudwala

Yambani ndi Kulakwira Kwamphamvu

“Kachilombo kachimfine kamatha kupatsirana kokha mwa kupuma mpweya wa munthu wodwala, womwe uli pamtunda wa mamita asanu ndi limodzi,” akutero Sandra Fryhofer, MD, membala wa bungwe la American Medical Association ndi mgwirizano wake ndi Komiti Yolangizira ya CDC ya Katemera. Mfundo yofunika: Pezani chimfine chanu kuti muyambe njira yanu yopewera kuzizira ndi chimfine pakamwa mwamphamvu. "Sikuchedwa kwambiri," akutero. (Zogwirizana: Kodi Chiwopsezo Chimagwira Bwanji Chaka chino?)

Kumwa

Dr. Fryhofter akuti: "Mukasowa madzi m'thupi, kuthamanga kwa magazi kwanu kumatsika, zomwe zikutanthauza kuti mtima wanu sungatumize zakudya zambiri m'ziwalo zanu." H2O imathandizanso khungu lanu kukhala lathanzi: "Ndicho chotchinga chathu choyamba kuti majeremusi asatuluke," akutero Dawn Jackson Blatner, RD.SHAPEWembala wa Brain Trust komanso wolemba waKusintha kwa Superfood.Ma recs aposachedwa akuti azimayi amayenera kuyesetsa kumwa ma ola 72 amadzi tsiku lililonse.

Sambani, Pukutani, Bwerezani

"Kafukufuku wathu akuwonetsa kuti kugwiritsa ntchito sanitizer m'manja kamodzi patsiku komanso zopukuta zothira tizilombo kumagwira ntchito bwino pochepetsa kufalikira kwa ma virus m'nyumba," atero katswiri wazachilengedwe Charles Gerba, Ph.D., pulofesa wa sayansi ya chilengedwe ku yunivesite. wa Arizona. "Ndikupangira kuti muzisamba m'manja kapena kugwiritsa ntchito mankhwala ochapira m'manja nthawi zonse inu ndi ana anu mukabwerera kuchokera kusukulu kapena pabwalo lamasewera." Pazomwe muyenera kupukuta, Gerba adalemba mndandanda wama kompyuta, mafoni, mapiritsi, ndi ma desktops ngati madera omwe ofufuza amapeza ma virus ozizira kwambiri. (BTW, mufunika kutsuka zinthu izi pa reg.)

Chotsani Humidifier

Mitsempha yamphuno m'mphuno mwanu ndi mbali ya mzere wanu woyamba wa chitetezo kwa adani, koma zipinda zotentha zimatha kuzimitsa. "Ngati mphuno yako yauma, yesetsani kuti musakhudze mamina anu-zomwe ndizovuta kuchita," akutero Dr. Fryhofer. "Kukhala ndi gel osakaniza m'mphuno kungathandize." Komanso minofu. (Yesani chinyengo chosavuta cha humidifier ngati muli ndi mphuno yodzaza.)

Sankhani matawulo

"Kukhala ndi matawulo osiyana pamwana aliyense ndibwino kuchepetsa kugawana majeremusi," akutero Gerba. Zomwezo zimapita kwa akuluakulu.

Idyani Zakudya Zomwe Zimalimbana ndi Chimfine

Mphuno yanu ikakhala yodzaza, ndipo simungasiye kutsokomola, Rx yabwino kwambiri ingakhale...mukhitchini yanu. Kathy McManus, R.D., mkulu wa dipatimenti yoona za kadyedwe kake pa Brigham and Women’s Hospital ku Boston akufotokoza motero Kathy McManus, RD.

"Muyenera kudya chakudya chopatsa thanzi kuti mukhale ndi chitetezo chokwanira m'malo mowonjezera vitamini C ndi zina zotero," akutero Dr. Fryhofer. Pezani ma antioxidants ambiri pokhala ndi zipatso ndi masamba. (Sungani C pazizindikiro zoyambirira za chimfine kuti muchepetse nthawi yanu yakudwala.)

Pano, zakudya zisanu zotsimikiziridwa ndi sayansi zomwe zimalimbana ndi chimfine ndi ziphuphu.

1. Njere zonse: Amadzaza ndi zinc, zomwe ndizofunikira kwambiri kuti chitetezo cha mthupi chitetezeke. Yesani spaghetti yambewu yonse ndi msuzi wa phwetekere kapena mpunga wofiirira wokhala ndi veggies.
2. Nthochi: Zili ndi vitamini B6, zomwe zimathandiza thupi lanu kulimbana ndi matenda. Idyani nthochi zanu zodulilidwa ndi chimanga chonse ndi kuwirikiza kawiri mphamvu yanu yolowetsa tizilombo toyambitsa matenda.
3. Tsabola wa Cayenne: Zomwe zimagwiritsidwa ntchito muzokometsera, capsaicin, zimagonjetsa kusokonezeka pochepetsa ntchofu mum'mphuno mwanu kuti muthe kupuma momasuka. Fukani ena mu supu kapena pa nyemba burrito.
4. Mbatata: Ndi imodzi mwamagawo abwino kwambiri a beta-carotene (mtundu wa vitamini A), womwe thupi lanu limafunikira kupanga maselo oyera oyera okwanira kuti athane ndi matenda. Idyani iwo osenda, ophika, kapena m'modzi mwa maphikidwe otsekemera a mbatata.
5. Adyo: Allicin, chimodzi mwazinthu zomwe zimagwiritsidwa ntchito mu adyo wongowonongeka kumene, amatha kutulutsa ma virus ndikuletsa michere yomwe imayambitsa matenda. Gwiritsani ntchito chakudya ichi chomwe chimalimbana ndi chimfine ndi chimfine mu saladi wa Kaisara, msuzi wa pesto, kapena guacamole.

Pangani Nthawi Yokhala ndi Massage

Kuphatikiza pa kuwonjezera kuchuluka kwa maselo omwe amalimbitsa chitetezo cha mthupi, kuyimitsa ma kink kumathamangitsa magazi ndi madzimadzi ozungulira maselo anu kudzera mumatumbo. "Izi zimathandiza kusefa ma virus ndi mabakiteriya," atero Houman Danesh, MD, director of Integrated Health Service ku Mount Sinai Medical Center ku NYC. Pambuyo pake, onetsetsani kuti mwamwa madzi ambiri kuti muchotse poizoni. (Ichi ndi chimodzi mwazabwino zomwe mumapeza mukamasisita.)

Yesetsani Ukhondo Wabwino Mkamwa

Kusamalira azungu anu ngale kungalepheretse mabakiteriya kuti alowe m'mapapu anu, momwe angayambitse kupuma. Mwachitsanzo, odwala kuchipatala omwe amapukuta katatu patsiku amachepetsa chiopsezo cha chibayo mwa 50 peresenti mu kafukufuku waku Israeli. Kutsuka ndi kupukuta kumathandizanso chitetezo chanu chamthupi kuti chisasokoneze zida zolimbana ndi chimfine ndikulimbana ndi kutupa mkamwa mwanu, atero a Joseph Banker, D.D., dokotala wamazinyo ku Westfield, NJ. (Kodi mumadziwa kuti palinso mankhwala otsukira mano a pre- ndi probiotic tsopano?)

Konzani Magawo Ambiri Othukuta

Ngakhale kupita kumalo ochitira masewera olimbitsa thupi kumamveka ngati kopanda tanthauzo, kuchita ndi njira yomwe muyenera kukhala nayo mu dongosolo lanu loteteza kuzizira ndi chimfine. Kuchita masewera olimbitsa thupi kwa mphindi zosachepera 20 masiku asanu kapena kuposerapo pa sabata kungachepetse mwayi wanu wogwidwa ndi chimfine ndi pafupifupi 50 peresenti, malinga ndi kafukufuku wochokera ku Appalachian State University.

Tengani Njira Zotsutsa

Kodi mwana ali ndi matenda a chimfine? "Ngati mukuwasamalira, mutha kuganizira za mankhwala opha tizilombo ngati Tamiflu," atero Dr. Fryhofer wa mankhwala omenyera chimfine. "Ndipo ngati muli ndi chimfine nokha, antiviral yomwe idayambika mkati mwa maola 48 ikuthandizani."

Chotsani

"Mahomoni opanikizika ndi mapuloteni amayamba kuvala ndi kuwononga thupi," akutero katswiri wama psychology Vaile Wright, Ph.D., wa American Psychological Association. Kuonjezera apo, amayi nthawi zambiri amafotokoza kuti ali ndi nkhawa zambiri kuposa abambo. Zoyenera kuchita kuti muteteze? Wright anati: "Zimangokhudza kugona mokwanira, kudya chakudya chopatsa thanzi, kuchita masewera olimbitsa thupi, komanso koposa zonse, kukhala ndi zochitika zosangalatsa." "Kafukufuku akuwonetsa kuti chithandizo chamagulu ndi chida chachikulu chothanirana ndi nkhawa."

Makhalidwe Omwe Amalimbana Ndi Majeremusi Omwe Amagwiradi Ntchito (Ndi Omwe Sagwira Ntchito)

Yesetsani: Kuvala Chigoba Chopangira Opaleshoni

Vuto: Zimagwira nthawi zina

Nthawi zonse mukawona wina atavala chigoba cha opaleshoni pabwalo la ndege kapena pamsewu wapansi panthaka, simungachite koma kuganiza, Ali wofunitsitsa kukhala wathanzi nthawi yachisanu. Kupatula apo, ndani angakhale wololera kuoneka ngati mtedza wochuluka chonchi pofuna kuteteza chimfine ndi chimfine? Kupatula apo, amatha kuteteza ku 80 peresenti ya majeremusi oyendetsedwa ndi mpweya akavala moyenera, kafukufuku wochokera ku International Journal of Infectious Diseases ziwonetsero.Koma ochepera theka la anthu omwe anali mu kafukufukuyo adawaveka bwino. Zowonjezera nthawi zambiri zimakhala zotayirira, zomwe zimalepheretsa cholinga. Kuphatikiza apo, si majeremusi onse opatsirana omwe amakhala ndi mpweya, ndipo masks sangachite zambiri motsutsana ndi omwe mumawatenga polumikizana nawo.

Yesetsani: "Kugong'ona M'zigongono" M'malo Mogwirana Manja

Chigamulo: Zimagwira bwino kwambiri

Mumadutsa mabakiteriya ochepa mukamenya zibakera kuposa mukamagwirana chanza kapena asanu, malinga ndi kafukufuku yemwe adachitika mu American Journal of Infection Control. Zipolopolo za chigongono mwina ndizotetezeka kwambiri ngati mungathe kuthana ndi mawonekedwe odabwitsa omwe anthu amakupatsani mukamapereka chigongono polonjera. (P.S. Zomwe Zimachitika mu Ubongo Wanu Mukamadwala ndi Chimfine kapena Chimfine.)

Gwiritsani Ntchito Chopukutira Papepala Kuti Mutsegule Khomo Lachimbudzi

Chigamulo: Nthawi zambiri imagwira ntchito

Zachidziwikire, matani a anthu amachita. Koma kwa iwo amene samatsegula chitseko cha bafa ndi chopukutira chapepala pa chogwirira, mumawoneka ngati wodabwitsa. Ndiye kodi kuli koyenera? E. Malinga ndi a Chuck Gerba, Ph.D., pulofesa wa sayansi ya zachilengedwe ku yunivesite ya Arizona, zogwirira zitseko za bafa ndi zina mwa malo oyera kwambiri mu bafa. Ndipo zomwe mumachita ndi thaulo la pepala pambuyo pa zinthu - ngati mutayigwedeza kapena kuiyika m'thumba lanu, mukhoza kungotenga mabakiteriya omwe ali pamenepo.

Dumpha: Kugwira Mpweya Wina Akutsokomola Kapena Kuyetsemula

Chigamulo: Sichikugwira ntchito

Kugwira mpweya wanu pomwe wina pafupi nanu ayetsemula sikuwonekera kwambiri, koma kumatha kukweza nsidze ngati mutayamba kukhala wofiirira pamsonkhano wa antchito anu. Tsoka ilo, podzafika pamene mukumva phokoso la chifuwa kapena kuyetsemula, kungakhale kuchedwa kuti mudziteteze. Ofufuza kuchokera ku MIT adapeza kuti madontho ochokera ku chifuwa ndi kuyetsemula amatha kuyenda maulendo opitilira 200 kuposa momwe amalingalira kale-ndipo zonsezi zimachitika pakamphindi kakang'ono. (BTW, mwakhala kale ndi majeremusi.)

Yesetsani: Kuyika Sanitizer Yazanja Moyenera Panyumba / Kuofesi Kuti Anthu Ena Aigwiritse Ntchito

Chigamulo: Zimagwira bwino kwambiri

Ma machubu opangira zodzikongoletsera pamanja akuwonetsedwa kwambiri mnyumba mwanu kuposa zithunzi za banja lanu, mutha kuyang'ana pang'ono. Koma kupanga ma gels kukhala osavuta komanso owoneka bwino kungatanthauzenso kuti anthu amawagwiritsa ntchito kwambiri akabwera m'malo mwanu, zomwe zingachepetse kuchuluka kwa majeremusi akunja omwe mumakumana nawo. Kupambana. (Umu ndi momwe mungachotsere zonse. Majeremusi.)

Yesetsani: Kuvala mamba

Chigamulo: Ntchito

Ganizirani izi ngati mask mask rex. Scough (Buy It, $ 49, amazon.com), yomwe imawoneka ngati mpango wamba kapena bandana, imangokoka maso ngati mungapitilize kuvala m'nyumba. Ndipo mungafune kutero. Imagwira ntchito ngati chigoba chopangira maopaleshoni, mothandizidwa ndi chosefera cha carbon ndi silver nanoparticle chomwe chimachotsa ndikupha tizilombo toyambitsa matenda.

Kuthamangitsani: Kumwa Zakudya Zakudya Za Vitamini C

Chigamulo: Sichikugwira ntchito

M'dziko lamasiku ano la timadziti tamtundu wobiriwira, palibe amene adzaphethira diso akakuwona ukutakasa kapu ya lalanje lowala, madzi opindulitsa a vitamini C. Koma ofufuza aku Canada posachedwapa apeza kuti zambiri mwa zinthuzi zimakhala ndi vitamini C wocheperako kuposa momwe amadzinenera komanso shuga wambiri. Limenelo ndi vuto popeza pali umboni woti shuga wambiri amatha kupondereza chitetezo chamthupi. Kuphatikiza apo, pomwe vitamini C imawoneka kuti ichepetsa kuzizira kwamitundumitundu othamanga marathon ndi anthu ena otakasuka, oweruzawa adatsimikizabe ngati amapindulanso Joes wamba.

Yesani: Kuyika Chomera pa Desk Yanu

Chigamulo: Ntchito

Zikuwoneka zokongola, zimachepetsa kupsinjika, ndipo kafukufuku wa 2002 adapeza kuti ogwira ntchito m'maofesi okhala ndi mbewu mkati amatenga masiku ochepa odwala kuposa omwe alibe. Ganizirani zakusankha kakombo wamtendere, yemwe amasefa ma VOC owopsa mlengalenga, malinga ndi NASA Clean Air Study.

Yesani: Kugwiritsa Ntchito Sanitizer Yamanja kapena Kusamba M'manja Mwanu pafupipafupi

Vuto: Zimagwira bwino

Pitilizani. Anthu amangoganiza kuti chinachake chikuyenda bwino ngati mukutsuka mpaka kutengeka, ndipo ngakhale CDC imavomereza kuti ndi chimodzi mwa zinthu zabwino kwambiri zomwe mungachite pa thanzi lanu.

• Wolemba Mirel Ketchiff
• Wolemba Mary Anderson

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