Zifukwa 7 zomwe zitha kuchepetsa chitetezo chamthupi

Zamkati

• 1. Kupsinjika kwambiri
• 2. Chakudya choperewera
• 3. Kusowa ukhondo
• 4. Kusagona bwino
• 5. Kunenepa kwambiri
• 6. Kugwiritsa ntchito mankhwala
• 7. Kumwa mowa ndi ndudu

Kupanikizika kwambiri, kudya moperewera komanso kumwa mowa kapena ndudu ndi zina mwazomwe zimayambitsa matendawa, zomwe zimapangitsa kuti atenge matenda ndi ma virus, bowa kapena bakiteriya.

Komabe, izi ndi zoyambitsa zomwe zitha kupewedwa kapena kuthetsedwa, ndikupangitsa chitetezo champhamvu kukhala cholimba. Pachifukwa ichi, kusintha kwakanthawi kakhalidwe kofunikira ndikofunika, komwe kumaphatikizapo kuchita masewera olimbitsa thupi pafupipafupi, kudya moperewera komanso kuchepetsa kumwa zinthu monga ndudu kapena mowa.

Onani zifukwa 7 zomwe zimachepetsa chitetezo chamthupi komanso zomwe mungachite nthawi zonse:

1. Kupsinjika kwambiri

Kupsinjika kwakukulu kumayenderana kwambiri ndi kufooka kwa chitetezo chamthupi. Izi zimachitika chifukwa, panthawi yamavuto, hypothalamus-pituitary axis imayambitsidwa muubongo, yomwe imathandizira kupanga ma glucocorticoids, omwe ndi mahomoni omwe amatha kulepheretsa kupanga zinthu zofunika pakugwira bwino chitetezo cha mthupi, monga ma cytokines, zowongolera kapena maselo oyera amwazi.

Ndi chifukwa chake anthu omwe amakhala ndi nkhawa zambiri komanso omwe amatha kukhala ndi nkhawa, amakhala pachiwopsezo chotenga chifuwa komanso matenda ena amthupi okha.

Zoyenera kuchita: Njira zoyenera kuthana ndi mavuto kuti muchite masewera olimbitsa thupi kapena kuchita nawo zosangalatsa, monga yoga kapena kulingalira, Mwachitsanzo. Kuphatikiza apo, kugona bwino komanso kwa maola 7 kungathandizenso. Milandu yovuta kwambiri, pomwe pali zizindikiro zakusokonekera kwa malingaliro, mwina pangafunike kulandira chithandizo ndi katswiri wamaganizidwe, mwachitsanzo. Onani njira zina zothanirana ndi kupsinjika.

2. Chakudya choperewera

Kudya moperewera kumathandizanso chitetezo chamthupi chofooka, chifukwa pangakhale kusintha kwa acidity m'mimba, kuthandizira kuyambika kwa matenda ndikuchepetsa kuyamwa kwa mavitamini ndi michere yambiri muzakudya zomwe zimagwira ntchito zofunika kwambiri pakulimbikitsa chitetezo.

Mwachitsanzo, anti-oxidants monga vitamini C, vitamini E, selenium, mkuwa kapena zinc, ndizofunikira kwambiri kuti muchepetse kuwonongeka komwe kumachitika chifukwa cha zopitilira muyeso mthupi, kuphatikiza pakupanga ma T cell, ma lymphocyte ndi zina zofunika zigawo zikuluzikulu za chitetezo cha m'thupi. Mavitamini A ndi D, pocheperako kuposa momwe zimakhalira, amakhudzana ndi kuchuluka kwa matenda komanso kulephera kwa chitetezo cha mthupi.

Ponena za mavitamini ovuta a B, ngati akusowa m'thupi, amatha kuchepa kwa antigen poyankha ndikuchepetsa mapangidwe a ma antibodies ndi ma lymphocyte, omwe amafunikira chitetezo chamthupi.

Zoyenera kuchita: Pofuna kupewa kuperewera kwa michere yofunika m'thupi, zakudya zoyenera ziyenera kutengedwa, ndiwo zamasamba ndi zipatso, mtedza, mbewu, nsomba, nyama ndi mazira. Onani zakudya zomwe mungaphatikizepo pazakudya zolimbitsa thupi.

3. Kusowa ukhondo

Kuperewera kwa ukhondo woyenera, makamaka m'manja, kumatha kuthandizira ma virus, bowa ndi mabakiteriya kuti azikumana ndi nembanemba ya nkhope, ndiye kuti, maso, pakamwa ndi mphuno, kuthandizira kulowa kwa tizilombo tating'onoting'ono tomwe timayambitsa matenda.

Zoyenera kuchita: Pofuna kupewa kuipitsidwa komanso kufalitsa matenda, ndikofunikira kwambiri kukhala aukhondo, osamala kwambiri posamba m'manja. Onerani vidiyo yotsatirayi ndikuphunzira kusamba m'manja moyenera:

4. Kusagona bwino

Kusowa tulo komanso kusowa tulo kumathandizanso kuti thupi lizitenga matenda mosavuta. Izi ndichifukwa choti kusowa tulo usiku kumatha kubweretsa kuwonjezeka kwa milingo ya cortisol ndikuchepetsa melatonin, ndikupangitsa kuti thupi lizikhala ndi nkhawa yayitali, zomwe zimawononga kwambiri kupanga kwa maselo ofunikira chitetezo cha mthupi.

Kuphatikiza apo, kusowa tulo, monga kusowa tulo kapena kugona tulo, kumathandizanso kuwonjezeka kwa dongosolo lamanjenje, lomwe limayambitsanso chitetezo chamthupi.

Zoyenera kuchita: Ndikofunikira kwambiri kuyesa kupanga njira yabwino yogona. Kuti muchite izi, muyenera kulemekeza nthawi yogona tsiku lililonse, pangani malo opumula mchipinda chanu ndikupewa zochitika zosangalatsa, monga kuwonera kanema wawayilesi kapena kusewera pafoni yanu. Kuphatikiza apo, palinso tiyi wazitsamba ndi zowonjezera zomwe zingakuthandizeni kupumula ndi kugona bwino, monga valerian kapena passionflower. Pakakhala kusowa tulo komwe kumatha masiku angapo kapena kugona tulo, katswiri wa zovuta zogona ayenera kufunsidwa.

Onani maupangiri 10 otsimikiza kuti mudzagone bwino ndikugona tulo tabwino.

5. Kunenepa kwambiri

Kunenepa kwambiri ndi kunenepa kwambiri ndi zina mwazinthu zofunika kwambiri kuti chitetezo cha mthupi chizigwira ntchito, popeza kuchuluka kwa mafuta kwamafuta kumakhudza kukhulupirika kwaminyewa yama lymphoid komanso kufalitsa kwa maselo oyera amwazi, kusiya thupi likadali lotupa nthawi zonse, mwayi wokhala ndi matenda opatsirana komanso matenda osatha kapena amadzimadzi, monga matenda ashuga ndi dyslipidemia.

Zoyenera kuchita: kuti muchepetse kunenepa kwambiri ndi kunenepa kwambiri ndikofunikira kufunsa katswiri wazakudya, yemwe ayenera kupanga dongosolo lazakudya logwirizana ndi zosowa za munthu. Kuphatikiza apo, kuchita masewera olimbitsa thupi nthawi zonse kumathandizanso kuti muchepetse thupi, komanso kuti muchepetse chitetezo chamthupi. Dziwani mitundu yonse ya kunenepa kwambiri komanso momwe mankhwala amathandizira.

6. Kugwiritsa ntchito mankhwala

Kugwiritsa ntchito mankhwala ena, makamaka ma immunosuppressants ndi corticosteroids, kumathandizira kwambiri pakufooketsa chitetezo cha mthupi, chifukwa amangochita zodzitchinjiriza, zomwe zimachepetsa kuyankha kwa thupi.

Kuphatikiza apo, mankhwala ena, monga maantibayotiki, anti-inflammatories ndi mankhwala am'mimba amphongo, ngakhale samakhudza chitetezo chamthupi, akagwiritsidwa ntchito kwakanthawi kapena nthawi zambiri amathanso kuchepetsa chitetezo chachilengedwe cha thupi.

Zoyenera kuchita: ndikofunikira kuti mupewe kudzipatsa nokha mankhwala, ndipo nthawi zonse muyenera kugwiritsa ntchito mankhwalawa motsogozedwa ndi dokotala. Kuphatikiza apo, tikulimbikitsidwa kuti tidziwitse adotolo za zizindikilo zilizonse zomwe zingachitike mukalandira mankhwala aliwonse, kuti pazifukwa zomveka, kuyimitsidwa kapena kusinthana kwa mankhwalawa kungapangidwe, kuchepetsa kukhudzidwa kwa chitetezo chamthupi.

7. Kumwa mowa ndi ndudu

Kumwa mowa mopitirira muyeso kumavulaza thanzi ndipo kumatha kuwononga chiwindi, matenda oopsa komanso mavuto amtima, kukulitsa mwayi wopeza matenda opatsirana, monga matenda am'mapapo.

Kusuta ndudu, komanso kusuta fodya kwanthawi yayitali, kumawonjezera chiopsezo chokhala ndi matenda opuma, monga mphumu ndi COPD, zomwe zimapangitsa kuti thupi likhale ndi matenda. Kuphatikiza apo, kugwiritsa ntchito ndudu kumatha kuyambitsa kuwonongeka kwa ma cell ndi kutupa, kusintha maluwa ammphuno, omwe amachititsa kuti ma virus ndi mabakiteriya asalowe mthupi.

Zoyenera kuchita: pewani kapena kuchepetsa kumwa mowa ndi ndudu.

Onani vidiyo yotsatirayi ndikuwona momwe mungakonzekerere timadziti kuti tithandizire chitetezo cha mthupi: