Kungani Ngigula Njalo?

-Delile

• Uyikho okudlayo
• Uvithamini D
• Ukuphela kwamanzi emzimbeni
• Ukungalali kahle
• Izandla ezingcolile
• Impilo embi ngomlomo
• Ukuphazamiseka kwesistimu yomzimba
• Izakhi zofuzo
• Izimpawu zokungezwani komzimba ngaphandle komzimba?
• Ukucindezeleka ngokweqile
• Amagciwane nezingane
• Umbono

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Yini ekugulisayo?

Akekho noma ngubani ongazange athole umkhuhlane noma igciwane ezinsukwini ezimbalwa ngaphambi komcimbi omkhulu. Kwabanye abantu, ukugula kuyindlela yokuphila, futhi izinsuku zokuzizwa kahle zimbalwa futhi ziqhelelene kakhulu. Ukususa ukuhogela, ukuthimula, nokuphathwa yikhanda kungabonakala njengokuphupha, kodwa kungenzeka. Kodwa-ke, kufanele uqale wazi ukuthi yini ekugulisayo.

Uyikho okudlayo

“Ihhabhula ngosuku ligcina udokotela ekude” isisho esilula esineqiniso elithile. Uma ungadli ukudla okuyindilinga, okunempilo, umzimba wakho awukwazi ukusebenza kahle kakhulu. Ukudla okungenamsoco kwandisa amathuba ezifo ezahlukahlukene.

Ukudla okunempilo kumayelana nokuthola izakhamzimba, amavithamini, namaminerali okudingwa ngumzimba wakho. Amaqembu ahlukene ngokweminyaka anezidingo nezidingo ezahlukahlukene zokudla okunempilo, kepha imithetho efanayo ejwayelekile iyasebenza kubantu bayo yonke iminyaka:

• Yidla izithelo nemifino enhlobonhlobo nsuku zonke.
• Khetha amaprotheni anciphile kunalawo anamafutha.
• Nciphisa ukudla kwakho nsuku zonke amafutha, i-sodium, noshukela.
• Yidla okusanhlamvu okuphelele lapho kungenzeka khona.

Uvithamini D

Uma ugula kaningi, ungakuthola kuwusizo ukukhuphula izinga lokudla kwakho uvithamini D. Ucwaningo lwakamuva luthole ukuthi izithasiselo zikavithamini D zingenza umuntu mancane amathuba okuthi abe nokutheleleka okuphefumulayo. Ukushoda kukaVitamin D kubuye kwaxhunyaniswa namasosha omzimba abuthakathaka. Khulisa ukudla kwakho uvithamini D ngokudla okufana nezinhlanzi ezinamafutha, izikhupha zamaqanda, namakhowe. Ukuba ngaphandle imizuzu eyi-10-15 usuku ngalunye kungenye indlela yokuthola izinzuzo zale "vithamini yelanga." Ngokuya nge-Office of Dietary Supplements, iningi labantu abadala kufanele lihlose okungenani ama-micrograms ayi-15 (mcg) usuku ngalunye. Kuphephile kubantu abadala abaningi ukuthi badle kuze kufike ku-100 mcg usuku ngalunye.

Ukuphela kwamanzi emzimbeni

Zonke izicubu nezitho zomzimba kuncike emanzini. Kuyasiza ukuthwala izakhi namaminerali kumaseli, futhi kugcina umlomo, ikhala, nomphimbo wakho kumanzi - kubalulekile ukugwema ukugula. Noma umzimba wakhiwe ngamaphesenti angama-60 amanzi, ulahlekelwa uketshezi ngokuchama, ukuphuma kwamathumbu, ukujuluka, ngisho nokuphefumula. Ukwehla kwamanzi emzimbeni kwenzeka uma ungazisusi ngokwanele iziphuzo ezilahlekile.

Ukuphelelwa amandla emzimbeni ngokulingene kuya kokulingene kwesinye isikhathi kunzima ukukuthola, kepha kungakugulisa. Izimpawu zokwehla kwamanzi emzimbeni okulingene ukuya kokulingene zingaphutha ngenxa yobuhlungu obujwayelekile nezinhlungu, ukukhathala, ikhanda elibuhlungu nokuqunjelwa. Kokubili ukuphelelwa ngamanzi emzimbeni okunamandla futhi okungamahlalakhona kungaba yingozi, futhi kusongele nokuphila. Izimpawu zifaka:

• ukoma ngokweqile
• amehlo acwile
• ikhanda
• umfutho wegazi ophansi, noma i-hypotension
• ukushaya kwenhliziyo okusheshayo
• ukudideka noma ukukhathala

Ukwelashwa kulula: phuza amanzi usuku lonke, ikakhulukazi ezimweni ezishisayo noma ezinomswakama. Ukudla ukudla okunamanzi amaningi, njengezithelo nemifino, nakho kukugcina unamanzi amaningi usuku lonke. Uma nje uchama njalo futhi ungazizwa womile, kungenzeka ukuthi uphuza ngokwanele ukuze uhlale unamanzi. Enye i-gauge ye-hydration eyanele ukuthi umbala wakho womchamo kufanele ube ophuzi ophuzi (noma ucishe ucace).

Ukungalali kahle

Abantu abangalali ngokwanele ubusuku ngabunye maningi amathuba okuthi bagule.

Amasosha akho omzimba akhipha ama-cytokines ngenkathi ulele. Ama-cytokines ayizithunywa zamaprotheni ezilwa nokuvuvukala nezifo. Umzimba wakho udinga amanye ala maprotheni uma ugula noma ucindezelekile. Umzimba wakho awukwazi ukukhiqiza ngokwanele amaprotheni wokuzivikela uma ungalali kahle. Lokhu kwehlisa amandla emvelo omzimba wakho wokulwa nezifo kanye namagciwane.

Ukuncishwa ubuthongo besikhathi eside nakho kwandisa ubungozi bakho:

• ukukhuluphala ngokweqile
• Isifo senhliziyo
• izinkinga zenhliziyo nemithambo yegazi
• isifo sikashukela

Iningi labantu abadala lidinga ukulala amahora aphakathi kuka-7 no-8 usuku ngalunye. Intsha nezingane zidinga ukulala amahora afinyelela kwayishumi usuku ngalunye, ngokusho kweMayo Clinic.

Izandla ezingcolile

Izandla zakho zihlangana namagciwane amaningi usuku lonke. Uma ungazihlambi izandla njalo, bese uthinta ubuso bakho, izindebe, noma ukudla kwakho, ungasabalalisa izifo. Ungakwazi nokuzitakula kabusha.

Ukugeza izandla zakho ngamanzi agobhozayo nensipho elwa namagciwane imizuzwana engama-20 (cula iculo elithi "Usuku Lokuzalwa Olujabulisayo" kabili) kukusiza ukuthi uhlale uphilile futhi uvikele amagciwane abangela ukugula. Lapho amanzi ahlanzekile nensipho engekho, sebenzisa izinto zokuhlanza izandla ezenzelwe utshwala eziqukethe okungenani amaphesenti angama-60 otshwala.

Khipha amagciwane ezethembeni, izibambo zeminyango, kanye nezinto zikagesi ezifana nefoni yakho, ithebulethi, noma ikhompiyutha osula lapho ugula. Ukuvimbela ukusabalala kwezifo, i (CDC) incoma ukugeza izandla zakho kulezi zimo:

• ngaphambi nangemva kokulungiswa kokudla
• ngaphambi kokudla
• ngaphambi nangemva kokunakekela umuntu ogulayo
• ngaphambi nangemva kokwelashwa kwesilonda
• ngemuva kokusebenzisa indlu yokugezela
• ngemuva kokushintsha amanabukeni noma ukusiza ingane ngoqeqesho lwamanzi
• ngemuva kokukhwehlela, ukuthimula, noma ukushaya amakhala
• ngemuva kokuthinta izilwane ezifuywayo noma ukuphatha udoti wesilwane noma ukudla
• ngemuva kokuphatha udoti

Impilo embi ngomlomo

Amazinyo akho ayifasitela lempilo yakho, nomlomo wakho uyisiphephelo samabhaktheriya amahle namabi. Uma ungaguli, izivikelo zemvelo zomzimba wakho zisiza ukugcina impilo yakho yomlomo.Ukuxubha nsuku zonke nokuhlanza ibhande nakho kugcina ukubhekwa kwamagciwane ayingozi. Kepha lapho amabhaktheriya ayingozi ekhula engalawuleki, angakugulisa futhi abangele ukuvuvukala nezinkinga kwenye indawo emzimbeni wakho.

Izinkinga zesikhathi eside, ezingapheli zezempilo yomlomo zingaba nemiphumela emikhulu. Impilo embi yomlomo ixhunyaniswe nezimo eziningana, kufaka phakathi:

• Isifo senhliziyo
• unhlangothi
• ukuzalwa ngaphambi kwesikhathi
• isisindo sokuzalwa esiphansi
• i-endocarditis, ukutheleleka kolwelwesi lwangaphakathi lwenhliziyo

Ukukhuthaza amazinyo nezinsini ezinempilo, xubha bese uphephula amazinyo akho okungenani kabili ngosuku, ikakhulukazi ngemuva kokudla. Hlela futhi ukuhlolwa okuvamile nodokotela wamazinyo. Thola amathiphu amaningi wokuvimbela izinkinga zempilo yomlomo.

Ukuphazamiseka kwesistimu yomzimba

Ukuphazamiseka kohlelo lokuzivikela komzimba kwenzeka lapho amasosha omzimba womuntu engalwi nama-antigen. Ama-antigensare izinto eziyingozi, kufaka phakathi:

• amagciwane
• ubuthi
• amangqamuzana omdlavuza
• amagciwane
• isikhunta
• ama-allergen, njenge-pollen
• igazi langaphandle noma izicubu

Emzimbeni ophilile, i-antigen ehlaselayo ihlangatshezwa ngama-antibodies. Ama-antibody amaphrotheni aqeda izinto eziyingozi. Kodwa-ke, abanye abantu banezivikeli mzimba ezingasebenzi ngendlela efanele. Lezi zivikeli mzimba azikwazi ukukhiqiza amasosha omzimba asebenzayo ukuvikela ukugula.

Ungathola ifa lokuphazamiseka komzimba, noma kungadalwa ukungondleki. Amasosha omzimba akho nawo athanda ukuba buthakathaka njengoba ukhula.

Khuluma nodokotela wakho uma usola ukuthi wena noma ilungu lomndeni linenkinga yokuzivikela komzimba.

Izakhi zofuzo

Ukubalwa kwamaseli egazi amhlophe aphansi (i-WBC) nakho kungaholela ekuguleni kaningi. Lesi simo saziwa ngokuthi yi-leukopenia, futhi singaba ufuzo noma sidalwe esinye isifo. Isibalo esiphansi se-WBC sandisa ubungozi bokutheleleka.

Ngakolunye uhlangothi, ukubalwa okuphezulu kwe-WBC kungakuvikela ezifweni. Ngokufana nokubalwa okuphansi kwe-WBC, ukubalwa okuphezulu kwe-WBC nakho kungaba umphumela wezakhi zofuzo. Ngalesi sizathu, abanye abantu bangamane bahlonyiswe ngokwemvelo ukulwa nomkhuhlane noma umkhuhlane.

Izimpawu zokungezwani komzimba ngaphandle komzimba?

Ungathola izimpawu zokungezwani komzimba nezikhathi ezithile zonyaka, njengamehlo alumayo, ikhala elinamanzi, nekhanda eligcwele ngaphandle kokungezwani nomzimba. Lesi simo sibizwa

Ukucindezeleka ngokweqile

Ukucindezeleka kuyingxenye evamile yokuphila, futhi kungaba nempilo ngokwenyuka okuncane. Kodwa ukucindezeleka okungapheli kungalimaza umzimba wakho, kukugulise, futhi kwehlise impendulo yemvelo yokuzivikela komzimba wakho. Lokhu kungabambezela ukwelapheka, kwandise ukuvama nokuqina kwezifo, futhi kubhebhethekise nezinkinga ezikhona zezempilo.

Zijwayeze izindlela zokunciphisa ukucindezeleka, njenge:

• ukuthatha ikhefu kukhompyutha yakho
• ukugwema iselula yakho amahora ambalwa ngemuva kokufika ekhaya
• ukulalela umculo opholile ngemuva komhlangano womsebenzi ocindezelayo
• ukuzivocavoca ukuze usize ukunciphisa ukucindezeleka futhi uthuthukise imizwa yakho

Ungakuthola ukuphumula ngomculo, ubuciko, noma ngokuzindla. Noma ngabe kuyini, thola okuthile okunciphisa ukucindezeleka futhi kukusize uphumule. Funa usizo lochwepheshe uma ungakwazi ukulawula ukucindezeleka uwedwa.

Amagciwane nezingane

Izingane zinokuxhumana okuhlangana nabantu kakhulu, okubabeka engcupheni enkulu yokuphatha nokudlulisa amagciwane. Ukudlala nabanye abafundi, ukudlala ezintweni ezingcolile zokudlala, nokucosha izinto phansi yizimo ezimbalwa lapho amagciwane angasakazeka khona.

Fundisa ingane yakho imikhuba emihle yokuhlanzeka, njengokugeza izandla njalo, futhi uyigeze nsuku zonke. Lokhu kusiza ukunqanda ukusabalala kwamagciwane namagciwane azungeze umndeni wakho. Geza izandla zakho njalo, sula izindawo ezivamile lapho othile egula, futhi ugcine ingane yakho ekhaya uma igula.

Umbono

Uma uthola ukuthi uyagula ngaso sonke isikhathi, bhekisisa imikhuba nemvelo yakho; imbangela ingaba phambi kwakho ngqo. Lapho usukwazi ukuthi yini ekugulisayo, ungathatha izinyathelo zokuthuthukisa impilo yakho, noma ngabe ukukhuluma nodokotela wakho noma ukwenza izinguquko ezithile empilweni yakho.