Izimfihlo Zokungaze Ugule

-Delile

• Ukubuka konke
• 1. Yidla imifino eluhlaza
• 2. Thola uVithamini D
• 3. Qhubeka nokunyakaza
• 4. Lala ngokwanele
• 5. Yeqa utshwala
• 6. Yehlisa umoya
• 7. Phuza itiye eliluhlaza
• 8. Faka umbala ekudleni
• 9. Yiba nomphakathi
• 10. Thola umuthi wokugomela umkhuhlane
• 11. Zijwayeze ukuhlanzeka
• 12. Kugcine kuwumuntu siqu
• Ukudla okudlela endlini

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

Ukubuka konke

Izimfihlo eziningi zempilo enhle akuzona izimfihlo nakancane, kodwa ukuqonda okuvamile. Isibonelo, kufanele ugweme ukuthintana namagciwane namagciwane esikoleni nasemsebenzini. Kepha inqwaba yezinye izixazululo zokuzizwa kahle ingakusiza uphile impilo enhle ngenkathi uvikela lelo khala eligobayo noma umphimbo obuhlungu. Nawa amathiphu ayi-12 okuvikela imikhuhlane nomkhuhlane.

1. Yidla imifino eluhlaza

Imifino eluhlaza, enamaqabunga icebile ngamavithamini akusiza ukuthi ugcine ukudla okunomsoco - futhi isekele amasosha omzimba aphilile. Ngokuya ngocwaningo lwamagundane, ukudla imifino ye-cruciferous kuthumela isignali yamakhemikhali emzimbeni okhulisa amaprotheni athile angaphezulu kwamangqamuzana adingekayo ekusebenzeni kahle kwesistimu yomzimba. Kulolu cwaningo, amagundane aphilile ancishwe imifino eluhlaza alahlekelwa amaphesenti angama-70 kuya kwangama-80 wamaprotheni angaphezulu kwamaseli.

2. Thola uVithamini D

Imibiko ikhombisa ukuthi abantu abaningi baseMelika bayashoda ngezidingo zabo zansuku zonke zikavithamini D. Ukushoda ku-vitamin D kungaholela ezimpawu ezinjengokukhula kwamathambo okungekuhle, izinkinga zenhliziyo, kanye namasosha omzimba abuthakathaka.

Imiphumela yocwaningo lwango-2012 kumagazini i-Pediatrics iphakamise ukuthi zonke izingane kufanele zihlolwe amazinga kavithamini D anele. Lokhu kubaluleke kakhulu kulabo abanesikhumba esimnyama, ngoba abalutholi uvithamini D kalula kusuka ekuvezeni ukukhanya kwelanga.

Ukudla okuyimithombo emihle kavithamini D kufaka phakathi izikhupha zamaqanda, amakhowe, isalmon, i-tuna ekheniwe, nesibindi senkomo. Ungathenga futhi izengezo zikavithamini D esitolo sakho sendawo noma ekhemisi. Khetha izithasiselo eziqukethe i-D3 (cholecalciferol), ngoba kungcono ekukhuphuleni amazinga wegazi lakho likavithamini D.

Thenga uvithamini D.

3. Qhubeka nokunyakaza

Ukuhlala usebenza ngokulandela inqubo ejwayelekile yokuzivocavoca - njengokuhamba kathathu ngesonto - kwenza okungaphezu kokukugcina ulungile futhi unciphisa umzimba. Ngokuya ngocwaningo olushicilelwe kumagazini i-Neurologic Clinicians, ukuzivocavoca njalo futhi:

• kugcina ukuvuvukala nezifo ezingalapheki kudamba
• kunciphisa ukucindezeleka nokukhululwa kwamahomoni ahlobene nokucindezeleka
• kusheshisa ukusakazwa kwamangqamuzana egazi amhlophe alwa nezifo (WBCs), okusiza umzimba ukulwa nomkhuhlane ovamile

4. Lala ngokwanele

Ukuthola ubuthongo obanele kubaluleke kakhulu uma ngabe ubhekene negciwane, ngokusho kocwaningo olushicilelwe ku-Archives of Internal Medicine. Abahlanganyeli abadala abaphilile abalala okungenani amahora ayisishiyagalombili ubusuku ngabunye esikhathini esingamasonto amabili bakhombise ukumelana kakhulu naleli gciwane. Labo ababelala amahora ayisikhombisa noma ngaphansi ubusuku ngabunye babenamathuba acishe abe ngamaphesenti amathathu okuba naleli gciwane ngemuva kokuchayeka.

Esinye isizathu kungaba ukuthi umzimba ukhipha ama-cytokines ngesikhathi esinde sokulala. Ama-cytokines awuhlobo lwamaprotheni. Zisiza umzimba ukulwa nokutheleleka ngokulawula amasosha omzimba.

5. Yeqa utshwala

Ucwaningo olusha lukhombisa ukuthi ukuphuza utshwala kungalimaza amaseli omzimba, okuyisici esibalulekile samasosha omzimba. Ukwanda kokuphuza utshwala ngokuhamba kwesikhathi kungakhuphula ukuvezwa komuntu ezifweni ezibangelwa amagciwane kanye namagciwane.

A kumagazini i-Clinical and Vaccine Immunology waqhathanisa amaseli e-dendritic nezimpendulo zesistimu yomzimba kumagundane aphuzwa utshwala namagundane angazange anikezwe utshwala. Utshwala bunqande ukuzivikela kumagundane kuya kumazinga ahlukahlukene. Odokotela bathi lolu cwaningo lusiza ukuchaza ukuthi kungani imithi yokugoma ingasebenzi kahle kubantu abanomlutha wotshwala.

6. Yehlisa umoya

Sekuyiminyaka odokotela besola ukuthi kunokuxhumana phakathi kwengcindezi engapheli yokugula nengqondo. Ukuthola indlela ephumelelayo yokulawula ukucindezeleka komuntu siqu kungasiza kakhulu empilweni ephelele, ngokusho kocwaningo lwango-2012 olushicilelwe yiNational Academy of Sciences. Zama ukuzijwayeza i-yoga noma ukuzindla ukuze unciphise ukucindezeleka.

ICortisol isiza umzimba ukulwa nokuvuvukala nezifo. Ukukhishwa okuqhubekayo kwehomoni kubantu abacindezelwe ngokungapheli kunciphisa ukusebenza kwayo konke. Lokhu kungaholela ekwandeni kokuvuvukala nezifo, kanye namasosha omzimba angasebenzi kahle.

7. Phuza itiye eliluhlaza

Sekungamakhulu eminyaka itiye eliluhlaza lihlotshaniswa nempilo enhle. Izinzuzo zezempilo zetiye eliluhlaza kungenzeka ngenxa yezinga eliphakeme lama-antioxidants, abizwa ngokuthi ama-flavonoids.

Ngokuya ngocwaningo olushicilelwe kwi-Journal of the American College of Nutrition, izinkomishi eziningana ezenziwe kabusha ngosuku zingaholela ezinzuzweni ezingaba khona zezempilo. Lokhu kufaka phakathi umfutho wegazi ophansi nokwehla kwengozi yesifo senhliziyo.

Thenga itiye eliluhlaza.

8. Faka umbala ekudleni

Ingabe unenkinga yokukhumbula ukudla izithelo nemifino yakho ngaso sonke isikhathi sokudla? Ukupheka ngayo yonke imibala yothingo kuzokusiza uthole amavithamini amaningi anjengevithamini C.

Thenga uvithamini C

Yize bungekho ubufakazi bokuthi uvithamini C ungabunciphisa ubunzima noma ubude bokugula, ucwaningo lwango-2006 oluvela kwi-European Journal of Clinical Nutrition lubonisa ukuthi lungasiza amasosha omzimba ukuthi agweme imikhuhlane kanye nemikhuhlane, ikakhulukazi kulabo abacindezelekile.

9. Yiba nomphakathi

Sekuyisikhathi eside odokotela bebona ukuxhumana phakathi kwezifo ezingamahlalakhona nesizungu, ikakhulukazi kubantu abalulama ekuhlinzweni kwenhliziyo. Ezinye iziphathimandla zezempilo zibheka ngisho nokuzihlukanisa nomphakathi njengengozi yezifo ezingamahlalakhona.

Ucwaningo olushicilelwe yi-American Psychological Association lubonisa ukuthi ukuzihlukanisa nomphakathi kungakhuphula ingcindezi, okubambezela ukuphendula komzimba kanye namandla okuphulukisa ngokushesha. Ocwaningweni, amagundane abesilisa ayesengozini yokulimala ekuhlukanisweni nomphakathi kunabesifazane.

10. Thola umuthi wokugomela umkhuhlane

Lokhu kuncoma ukuthi bonke abantu abangaphezu kwezinyanga eziyisithupha ubudala bathole umuthi wokugomela umkhuhlane minyaka yonke. Kodwa-ke, kufanele kwenziwe okuhlukile kubantu abathile, kufaka phakathi labo abanezifo ezinzima kumaqanda enkukhu. Ukungezwani komzimba okuqinile kuholela ezimpawu ezinjengezinyosi noma i-anaphylaxis.

Abantu abathola ukusabela okunamandla ekugomeni komkhuhlane ephustshini kufanele futhi bagweme imigomo minyaka yonke. Ezimweni ezingavamile, umuthi wokugoma ungaholela ekwakhiweni kwe- .

11. Zijwayeze ukuhlanzeka

Ukunciphisa ukuvezwa kwakho ekuguleni ngokugwema amagciwane kuyisihluthulelo sokuhlala uphilile. Nazi ezinye izindlela zokusebenzisa inhlanzeko enhle:

• Shower nsuku zonke.
• Geza izandla zakho ngaphambi kokudla noma ukulungisa ukudla.
• Geza izandla zakho ngaphambi kokufaka amalensi wokuxhumana noma wenze noma imuphi omunye umsebenzi okuxhumanisa namehlo noma umlomo.
• Geza izandla zakho imizuzwana engama-20 bese uhlikihla ngaphansi kwezinzipho zakho.
• Vala umlomo wakho namakhala ngezicubu lapho ukhwehlela noma uthimula.
• Phatha okokuhlanza izandla okususelwa otshwaleni ukuze usetshenziselwe ukuhamba. Khipha amagciwane ezindaweni okwabelwana ngazo, njengamakhibhodi, izingcingo, izikhonkwane zomnyango nezilawuli kude.

12. Kugcine kuwumuntu siqu

Amagciwane omkhuhlane ngokuvamile angaphila ezindaweni ezingaphezulu kwamahora angama-24, ngokusho kweNational Health Service. Lokho kushiya isikhathi esiningi sokuthi amagciwane asabalale phakathi kwamalungu omndeni. Ingane eyodwa egulayo ingadlulisela ukugula kuwo wonke umndeni ngendlela efanele.

Ukugwema ukwabelana ngamagciwane, gcina izinto zakho zihlukile. Izinto zomuntu siqu zifaka:

• amabhulashi amazinyo
• amathawula
• izitsha
• ukuphuza izingilazi

Geza izinto ezingcolile - ikakhulukazi amathoyizi abelwayo - emanzini ashisayo, anensipho. Uma ungabaza, khetha izinkomishi zokuphuza ezilahlwayo, izitsha namathawula.

Ukudla okudlela endlini

Ukuhlala uphilile kungaphezu kokuzijwayeza izindlela ezimbalwa ezinhle lapho ungazizwa kahle. Kubandakanya ukuzivocavoca umzimba njalo, ukudla okunempilo, nokuhlala unamanzi amaningi usuku lonke.

Umzimba wakho usebenza kanzima ukukugcina uhamba futhi usebenza, ngakho-ke qiniseka ukuthi uwunikeza ukudla okudingayo ukuze uhlale usesimweni se-tip-top.