Kuthetsa Kutupa Kosatha & Kukalamba Msanga msanga

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Matenda kutupa zingasokoneze thanzi lanu komanso kufulumizitsa kukalamba kwa khungu lanu. Ndicho chifukwa chake tinatembenukira kwa katswiri wodziwika bwino wothandizirana ndi zamankhwala Andrew Weil, MD, wolemba Ukalamba Wathanzi: Chitsogozo cha Moyo Wanu Wonse wa Umoyo Wanu Wathupi ndi Wauzimu (Knopf, 2005) upangiri wamomwe mungapewere ndikuchepetsa kutupa koopsa mthupi lonse.

Zowona zakutupa mthupi: Kutupa ndi gawo lofunika kwambiri pakuchira kwa thupi: Kumachitika pamlingo wa ma cell pomwe chitetezo chamthupi chimayesa kulimbana ndi majeremusi oyambitsa matenda ndikukonzanso minofu yovulala. Kutupa kumatha kukhala kosawoneka (ngati thupi lanu likulimbana ndi matenda mkati) kapena limawoneka: Ming'oma kapena ziphuphu, mwachitsanzo, zimachitika mitsempha yamagazi ikamayandikira pafupi ndikhungu kuti magazi aziyenda bwino, zomwe zimathandizira kuchira. Kufiira, kutentha ndi / kapena kutupa kumatha kuchitika limodzi ndi kutupa. Nkhondoyo ikatha, gulu lankhondo lomwe limayambitsa kutupa limayenera kubwerera, koma nthawi zambiri silitero. Kutupa kosatha kumeneku kumakhudzanso matenda amtima, shuga, khansa komanso matenda a Alzheimer's. Khungu likaphatikizidwa, limatha kuthamangitsa mizere yabwino, makwinya ndi ma pores otukuka, komanso kuphulika, kufinya, kufufuma kapena kufiira kwa khungu.

Zomwe muyenera kuyang'ana: Zinthu zachilengedwe ndi moyo zimatha kuyambitsa kutupa kosayenera. Izi zikuphatikizapo: -Zowononga chilengedwe Kukumana ndi kuipitsidwa kwa mpweya, utsi wa fodya ndi kuwala kwa dzuwa kungathe kupanga ma free radicals (mamolekyu a okosijeni amphamvu kwambiri), omwe amatha kutulutsa kuyankha kotupa pakhungu.

-Zakudya: Mafuta osapatsa thanzi, monga mafuta ochepa a hydrogenated, mafuta a trans ndi mafuta a masamba a polyunsaturated, amatha kulimbikitsa kutupa m'thupi, monga momwe amapangira ma carbohydrate oyeretsedwa kwambiri monga zakudya zotsekemera kapena zowuma.

- Kupsinjika kwanthawi yayitali Kudumphadumpha pakugona komanso kukhala wopanikizika kosalekeza kumatha kusintha momwe thupi lanu limapangidwira poyambitsanso kupanga cortisol, timadzi timene timayambitsa thupi lanu kuti liwonongeke kwambiri.

- Mbiri ya banja yotupa Ngati nyamakazi, mphumu, matenda opatsirana kapena matenda amthupi monga multiple sclerosis amayendetsa banja lanu, mumakhala pachiwopsezo chachikulu chotupa. Kambiranani mbiri ya banja lanu ndi dokotala wanu. Pitirizani kuwerenga njira zochepetsera kutupa kuti muthane ndi ukalamba msanga komanso zovuta zaumoyo.

ZOKHUDZA: Zinthu za 10 Tsiku ndi Tsiku Zomwe Zimakulepheretsani

Ngati mukufuna kupewa kutupa kosatha komanso kukalamba msanga, nazi njira zina zosavuta:

1. Idyani zakudya zotsutsa zotupa. Izi zikutanthauza kutsatira chakudya cha ku Mediterranean, chomwe chimakhala ndi mbewu zonse ndi zipatso ndi ndiwo zamasamba (makamaka organic) kuchokera mbali iliyonse yamitundu; monounsaturated mafuta monga maolivi, mtedza ndi mapeyala; komanso magwero a omega-3 fatty acids, omwe amapezeka m'madzi ozizira monga nsomba zakutchire za Alaskan, sardines ndi anchovies, komanso walnuts ndi flaxseed. Zakudya zonsezi zili ndi zotsutsana ndi zotupa. Kuonjezera apo, onjezerani zakudya zanu zotsutsana ndi kutupa ndi ginger kapena turmeric, zomwe zimakhala ndi zotsatira zowonongeka.

2. Yang'anani zowonjezera zowonjezera kuti muchepetse kutupa. Kutenga mavitamini ndi mineral supplements omwe ali ndi antioxidants monga mavitamini C ndi E ndi alpha lipoic acid angathandize kuthana ndi kuwonongeka kwa kutupa komwe kumachitika ndi ma free radicals m'thupi. Ndipo ngati simukukonda nsomba, funsani dokotala ngati zili bwino kuti mutenge mafuta ophera nsomba, omwe amakhala ndi omega-3 fatty acids.

3. Khalani ochita masewera olimbitsa thupi kuti muchepetse kutupa m'thupi. Kupeza mphindi 30-45 zolimbitsa thupi mochita masewera olimbitsa thupi kasanu kapena kupitilira apo pamlungu kungathandize kuchepetsa kutupa m'thupi.

4. Gwiritsani ntchito zinthu zokongola zokhala ndi zotsutsana ndi zotupa kuti muchepetse kukalamba msanga. Izi zikuphatikiza kukonzekera kwam'mutu ndi mavitamini E kapena C (monga NV Perricone MD Vitamini C Ester Concentrated Corative Cream, $ 90; sephora.com; ndi dr. Brand C C Cream, $ 58; skinstore.com); zosakaniza izi zimathandiza kuletsa kuwonongeka kwaulere motero zimathandiza kupewa kukalamba msanga. Kuphatikiza apo, zinthu zapakhungu zomwe zimakhala ndi bowa, ginger, ginseng ndi/kapena alpha lipoic acid zimatha kuchepetsa kutupa ndikuteteza ma cell. Ma creams okhala ndi coenzyme Q-10, amphamvuantioxidant, amathanso kuthandizira; yesani Nivea Visage Q10 Advanced Wrinkle Reducer Night Creme ($ 11; kumalo ogulitsa mankhwala).

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