Isikole sesivele siqalile. Futhi uma ukhathazeka ngokuthusa izingane izintwala akwanele, futhi kufanele sikhathazeke ngokugcina ama-virus namagciwane. Thatha isinyathelo ukukhulisa amasosha omzimba kuwumqondo omuhle ukuyithola.
Cishe uzwe izinto eziningi, okuhlanganisa nokuthi kulungile ukuthi izingane zigule, ukuthi “ziyazigoma,” nokunye okuwumbudane okunjalo. Hhayi-ke, ngingathini? Ingane egula izikhathi eziningana ngonyaka, unyaka nonyaka, kimina kubonakala sengathi i uyabhidliza Leyo theory edumile "yesayensi ekhule ekhaya." Uma ufuna ukwenza ingane yakho ibe namandla futhi ibe ne amasosha omzimba anamandla Lokho kumvumela ukuthi amelane “nokuhlasela” futhi alulame ngokushesha uma ethintekile, okumele ukwenze kungokunye. Eqinisweni, nonke kufanele nikwenze ekhaya, nibe umndeni. amasosha omzimba eqinile. Futhi kungenzeka ukukufeza. Ngemuva kwalokho ngizokutshela ukuthi kanjani.
Landela ukudla okunempilo nokulinganisela
Umthetho wokuqala wokuba nomzimba onempilo udle kahle. Impilo ingena ngesisu. Ukudla kwakho kufanele kufake inani elihle ukudla okunothe ngama-antioxidants, ezibalulekile ekugcineni amasosha omzimba anempilo. Ukudla okunempilo okunothe ngokudla okuqinisa amasosha omzimba kusiza umzimba wakhe amangqamuzana amhlophe egazi alwa nezifo futhi alungise amangqamuzana ngemva kokulimala.
Yingakho ukudla kungenakuphuthelwa izithelo nemifino, kokubili kuluhlaza futhi kuphekiwe. Iqhinga lami siqu: i-aloe vera exutshwe nejusi yemvelo ekuseni kanye nama-smoothie aluhlaza usuku lonke (izingane zami ziyawathanda). Futhi, gxila kokuningi ukudla kwezitshalo (amantongomane, imbewu, imidumba, okusanhlamvu) kanye ne-in kubilile njenge-yogurt, i-kefir noma i-sauerkraut, ngoba impilo yamathumbu kanye nokuzivikela komzimba kuyahambisana.
Ikhawulela i wanezela ushukela kanye nokudla okucutshungulwe kakhulu: ukusetshenziswa ngokweqile kukhuthaza ukuvuvukala futhi kungaba vimbela ukuzivikela. Beka kuqala amafutha anempilo (amafutha omnqumo, ukwatapheya, amantongomane) kanye namaprotheni ekhwalithi (inhlanzi, amaqanda, okusanhlamvu).
Ukuze ungashiyi lutho, lezi micronutrients Ziwukhiye futhi zisetshenziswa kangcono ngokudla kunezithako zokudla:
- I-Vitamin A: imikhiqizo yobisi, isikhuphasha seqanda, isibindi; njenge-provitamin A ku izaqathi, ithanga, noma ubhatata.
- Vitamin B6: inkukhu, i-salmon, ubhanana, imifino namazambane (enesikhumba).
- I-Vitamin C: izithelo ezisawolintshi, i-kiwi, ama-strawberry, utamatisi, i-broccoli nopelepele obomvu.
- Vitamin E: amantongomane, ama-alimondi, imbewu nesipinashi.
- Zinc: okusanhlamvu, ukudla kwasolwandle, izinkukhu, imbewu yamathanga kanye nesesame.
- selenium: okusanhlamvu, ukudla kwasolwandle, amaqanda namantongomane.
- hierro: ukudla kwasolwandle, okusanhlamvu, inyama engenamafutha, isipinashi, imbewu yethanga, itofu.
- I-Folic acid: imifino enamahlamvu aluhlaza, imidumba, izithelo nezinhlamvu.
Ukuzivocavoca
Ucwaningo luye lwabonisa ukuthi ukuvivinya umzimba okulinganiselwe nokujwayelekile ingathuthukisa ukusebenza kwamasosha omzimba. Lokhu kungenxa yokuthi kungandisa umsebenzi wamangqamuzana amhlophe egazi nokujikeleza kwayo emzimbeni wonke. Imizuzu engama-30 nje ngosuku ingathuthukisa ukusebenza kwamasosha omzimba. Ngokuphambene, ukuvivinya umzimba ngokweqile kungaba nomphumela omubi; empeleni kunganciphisa ukungatheleleki.
Njengesiqondiso esisebenzayo, zama ukwengeza okungenani imizuzu emi-150 umsebenzi omaphakathi wamasonto onke (ukuhamba ngokushesha, ukugibela ibhayisikili, ukubhukuda) bese wengeza okunye amandla Izinsuku ezi-2 ngeviki ukuthuthukisa ukwakheka komzimba kanye nokuphendula okulwa nokuvuvukala. Okwezingane kanye nentsha, ukudlala okusebenzayo kwansuku zonke Kuyindlela enhle kakhulu yokugcina izivikelo zakho zisesimweni.
Lala ngokwanele
Ucwaningo selukhombisile ukuthi ukulala Impilo yamasosha omzimba ibalulekile kubo bobabili abantu abadala kanye nezingane, kanye nempilo yonke. Ukuntuleka kokulala kuye kwaxhunyaniswa nezinkinga zokuqonda kanye nempilo, okuhlanganisa nengozi eyengeziwe obesidad, isifo sikashukela kanye nesifo senhliziyo. Ukungalali ngokwanele kuphazamisa amahomoni futhi kunciphisa amandla okwenza ukulwa nezifo.
Ukuze uthole ireferensi, abantu abadala badinga Amahora angu-7-9, intsha amahora angu-8-10 kanye nezingane ezincane kufika emahoreni angu-14 kuye ngesiteji sabo. Isekela ukulala okuphumula ngokunakekela ukulala inhlanzeko: imizila evamile, izikrini ezimbalwa eziqala ngehora ngaphambili, ukudla kwakusihlwa okulula, negumbi lokulala elipholile, elimnyama, nelithule.
Gcina ukucindezeleka ngaphansi kolawulo
Izici ezingokwengqondo nazo zingathinta amasosha omzimba. Kokubili ukucindezeleka okungapheli kanye nesikhashana kungaba nemiphumela engokomzimba enciphisa amandla omzimba okulwa nezifo. Ukucindezeleka kukhonjisiwe ukunciphisa inani nokusebenza kahle kwamaseli ezilwa nezifo zemvelo.
Nakuba izinga elithile lokucindezeleka lingenakugwenywa, qaphela izimpawu ezinganeni zakho (ukucasuka, izinkinga zokulala, ukuhlangana ndawonye) futhi usebenzise izindlela zokubhekana nazo. ukulawulwa kwemizwelo: ukuphefumula okujulile, ukunaka, ukuhamba kwemvelo, nemidlalo yomndeni ethuthukisa ukuxhumana komphakathi.
Hleka ube nesikhathi esimnandi
Ucwaningo luye lwabonisa lokho risa Kungakhuphula ukusebenza kwamasosha omzimba ngokwandisa amaseli akhiqiza amasosha omzimba nokusiza amaseli enze umsebenzi wawo ngempumelelo. Uhleko luphinde lubonakale luncipha amahomoni okucindezeleka, kuyilapho ukwandisa ama-endorphin, okuthuthukisa inhlalakahle. Gcina i- ubudlelwane bomphakathi kanye nemisebenzi ekwenza ujabulele.
Gwema imikhuba emibi ethinta amasosha omzimba
Eminye imikhuba ingaphazamisa amasosha omzimba. Omunye wabo ukubhemaIntuthu kagwayi nayo. Ukudla okuphezulu ngaphakathi amafutha agcwele kanye nokusetshenziswa ngokweqile kwe ushukela futhi dlala indima. Ukuntuleka kokulala nokuphila okumatasa okubangela ukucindezeleka ngokweqile nakho kucindezela isimiso somzimba sokuzivikela ezifweni.
Yehlisa i utshwala futhi ubeke kuqala ukuphila okusebenzayo, okuhlelekile okushiya indawo yokuphumula. Izinguquko ezincane, eziqhubekayo zenza umehluko omkhulu emandleni omzimba okwenza vikela.
I-Hydration kanye ne-lymphatic system
Amanzi abalulekile i-linfa (uketshezi oluthwala amaseli omzimba) ukuze lujikeleze ngendlela efanele. Ukuphelelwa amanzi emzimbeni kubambezela lokhu kugeleza futhi kungakhinyabeza ukuphendula kwamasosha omzimba. Phuza amanzi usuku lonke, ulungise ngokufanele. sed, umsebenzi, nesimo sezulu; umchamo ocacile ngokuvamile ubonisa ukugeleza kwamanzi okuhle. Ama-infusions nama-broths nawo afaka isandla.
I-Vitamin D kanye nokuchayeka elangeni okuphephile
La i-vitamin D Ibamba iqhaza ekuphenduleni komzimba. Ukuchayeka elangeni okumaphakathi (imizuzu eyi-15-20 ungaphandle, ukugwema amahora aphakeme kanye nokuvikela okufanele) kusiza ukugcina amazinga anele. Yengeza ngokudla okufana nezinhlanzi ezinamafutha, amaqanda, nemikhiqizo yobisi eqinisiwe.
I-microbiota yamathumbu kanye nokuzivikela
Ingxenye enkulu yama-immune cell ahlala ngaphakathi amathumbuNakekela i-microbiota yakho nge ama-probiotic (i-kefir, iyogathi) kanye prebiotic (i-legumes, i-asparagus, ubhatata, i-oats, ibhanana). I-Fiber idla amagciwane azuzisayo futhi isiza ukumodela ukuvuvukala.
Inhlanzeko nokugoma
Imikhuba elula yenza umehluko: ukugeza izandla ngensipho namanzi, inhlanzeko yomlomo engaguquki, ngenisa umoya ezindaweni futhi ugweme ukuthinta ubuso bakho ngemuva kwezindawo ezabiwe. Ngaphezu kwalokho, gcina usesikhathini ne ukugoma okunconyelwe iminyaka yobudala kanye nesimo sezempilo kunikeza ukuvikeleka okuqondile kuma-pathogens athile.
Izimpawu eziyisixwayiso kanye nesikhathi sokubonisana
Uma zivela izifo ezivamile noma ukukhathala okukhulu, okungathuthuki, amanxeba aphola kancaneUma uhlangabezana nemfiva engachazeki, imfiva ephindaphindiwe, noma ukuncipha kwesisindo okungachazeki, funa ukuhlolwa kochwepheshe. Uchwepheshe angakwazi ukubona ukushiyeka, ukungabekezelelani, noma izimo ezenza amasosha akho omzimba abe buthaka.
Nakekela izimo eziyisisekelo
Phatha futhi ulawule izinkinga ezifana sikashukela, ukungezwani komzimba emakhaleni, asma, COPD, noma izimo zesikhumba zinciphisa ingozi yokutheleleka okuphindaphindiwe. Uma uthatha imithi ama-immunosuppressants, thintana neziqondiso zokuvikela eziqondene nawe nethimba lakho lezempilo.
Ukwakha umndeni onezivikeli mzimba eziqinile akuncikile kumaqhinga ayisimangaliso, kodwa kwisamba semikhuba yansuku zonke: ukudla kwangempela nokuhlukahlukene, ukunyakaza okuvamile, ukulala okuphumuzayo, ukulawula ingcindezi, hydration, indawo enhle yokuxhumana nabantu, inhlanzeko, kanye nemigomo njengoba kuhleliwe. Ngokuvumelana, amasosha omzimba asabela kangcono, futhi ukugula kuvame ukuncipha futhi kubekezeleleke.
