Ungalwa Kanjani Nomkhuhlane Ngokuzivocavoca

-Delile

• Ukuthi Ukuzivocavoca Kuwuthinta Kanjani Isibhamu Somkhuhlane
• KuWard Off Amagciwane Sonke Isizini
• Uhlelo lwakho lokulwa nomkhuhlane
• Buyekeza kwe-

Ngobhadane lomkhuhlane ovuthayo kulo nyaka (futhi unyaka nonyaka, ngokwethembeka), kungenzeka ukuthi usebenzisa i-sanitizer yesandla efana nokuhlanya futhi usebenzisa amathawula wephepha ukuvula iminyango yezindlu zangasese zomphakathi. Amasu ahlakaniphile-manje engeza ukuzivocavoca okunesikhathi esihle ohlwini lwakho lwezindlela zokuhlala uphilile.

Kuyavela ukuthi kunezindlela ezimbili ezihlaba umxhwele zokuzivocavoca umzimba ezingakusiza ekulweni nomkhuhlane.

Ukuthi Ukuzivocavoca Kuwuthinta Kanjani Isibhamu Somkhuhlane

Ocwaningweni lwakamuva, abacwaningi base-Iowa State University banikeze iqembu labantu abasha umuthi wokugomela umkhuhlane base behlalisa ingxenye yabo imizuzu engama-90 ngenkathi enye ingxenye ihambe ukugijima kwemizuzu engama-90 noma ukugibela ibhayisikili imizuzu engu-90 ngemuva kokudutshulwa. Ngemuva kwehora nohhafu, ososayensi bathatha amasampula egazi kuwo wonke umuntu bathola ukuthi izivivinyo zazicishe ziphindwe kabili ama-antibody omkhuhlane njengalawo axegayo, futhi anezinga eliphakeme lamaseli agcina ukutheleleka kutholakala.

UMarian Kohut, Ph.D., uprofesa we-kinesiology e-Iowa State owayengamele lolu cwaningo, utshele I-New York Times ukuthi ukuvivinya umzimba kungasheshisa ukujikeleza kwegazi futhi kumpompe umgomo usuke endaweni yomjovo uwuyise kwezinye izingxenye zomzimba. Kungase futhi kukhuphule isimiso somzimba sokuzivikela ezifweni, esibuye sisize ekwenzeni ihaba umphumela wokugoma. (Ijaji seliphumile ekutheni lokho kuzosebenzela umuthi wokugomela umkhuhlane wamakhala na.)

Ngemuva kokwenza izifundo ezifanayo namagundane, uKohut uthole ukuthi imizuzu engama-90 ibonakala iyisilinganiso esifanele sokuvivinya umzimba. Ukusebenza isikhathi eside kuholela ekutheni kube nama-antibodies ambalwa kumagundane, mhlawumbe ngenxa yempendulo yomzimba yokuncipha. (Usuvele uzwa ukuthi i-bug iza? Thola kahle ukuthi yini okufanele uyenze ukuze uyeke ukuzizwa unjeya.)

Kepha uma ukhetha ukuqeqeshwa kwamandla kune-cardio, kungcono ukushaya i-iron ngaphambi ukudubula kwakho, ngokocwaningo lwase-U.K. Abaphenyi lapho bathola ukuthi ukuphakamisa izinsimbi imizuzu engama-20-futhi ngokukhethekile ukwenza ama-biceps curls nengalo yangemuva kukhuphuka ngamaphesenti angama-85 wesisindo esikhulu ongasiphakamisa amahora ayisithupha ngaphambi kokuthola umuthi wokugomela umkhuhlane nawo andise amazinga e-antibody.

KuWard Off Amagciwane Sonke Isizini

Uma ngabe ukugqugquzeleka kwakho kokufaneleka kukuthathe kancane kanye nezinga lokushisa ngaphandle, nasi esinye isizathu sokuqhubeka nokuzikhandla: Ukuzivocavoca okungenani amahora amabili nesigamu ngeviki-cishe imizuzu engama-20 ngosuku-kunganciphisa amathuba ukubamba umkhuhlane ngamaphesenti ayi-10, ngokocwaningo lwango-2014 olwenziwe eLondon School of Hygiene and Tropical Medicine.

Kepha ukugijima uzungeze ibhulokhi noma ukuxhuma kusistimu yokunyathela ngeke kuyisike. Eqinisweni, uma uzimisele ngokuhlala unempilo, kufanele uziphonsele inselelo ngempela ngesikhathi sokujima kwakho, bika abacwaningi. Nakuba ukuzivocavoca okunamandla-okufanele kukushiye uphefumula kanzima futhi uzizwe ukhathele-kunikeza inzuzo yezempilo ocwaningweni, ukuvivinya umzimba okusesilinganisweni akuzange. (Funda ukuthi ungaqeqesha kanjani usebenzisa izindawo zakho zokushaya kwenhliziyo ngosizo oluthe xaxa lokuhlukanisa phakathi kwalokhu okubili.)

Kungani? Ababhali bocwaningo bathi ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe okutholakele, kepha ezinye izifundo zikhombisile ukuthi ukusebenza kubukeka kuthuthukisa ukungatheleleki. (Bheka: Ungakugwema Kanjani Ukugula Ngesikhathi Senkathi Yomkhuhlane Nomkhuhlane.) Kungenzeka ukuthi ukuvivinya umzimba kusiza ukuxosha amabhaktheriya emaphashini, noma ukuthi ukukhuphuka kwezinga lokushisa komzimba kungasiza ekubulaleni izimbungulu ezithathelwanayo. Futhi, ukuxhumana phakathi kokuqeqeshwa kwesikhawu esiphakeme (HIIT) nokuvikelwa ezifweni kuye kwaphawulwa ngaphambili. Sebenza phandle Ngokuqinile kakhulu (akusaside) kubonakala kunomphumela ohluke ngokuphelele emzimbeni.Futhi abanye abacwaningi bakholelwa ukuthi kunenkinga ethile okudingeka uyidlulise ukuze ubone izinguquko, ezingachaza ukuthi kungani i-sweat sesh enamandla kakhulu ingasebenzela ukukugcina ungenazifo ngenkathi ukuwugcina ukhiye ophansi kungasebenzi kakhulu. (Lokho kusho, noma yikuphi ukuzivocavoca kungcono kunokungabikho kokuzivocavoca.)

Qaphela: Uma usebenza kakhulu endlini (sawubona, isimo sezulu esibandayo!), ungase uthande ukuthatha izinyathelo zokuphepha ezengeziwe. AmaGyms adume ngokugcwala ngamagciwane ngenxa yezindawo ezisondelene nezakhamuzi ezijulukile, ngakho-ke uma usebenza ngendlu yakho ngaphakathi, awukho kucace! Eqinisweni, amaphesenti angama-63 emishini yokuzivocavoca angcoliswe i-rhinovirus, ebangela umkhuhlane ojwayelekile, kutholwe ucwaningo Ijenali Yomtholampilo Yemithi Yezemidlalo. Futhi: Izisindo zamahhala zinamagciwane amaningi kakhulu kunesihlalo sangasese. (Eek.) Umnyakazo wakho: Bonisa usulungile. Letha ithawula lakho, gwema ukuthinta ubuso bakho phakathi kwamasethi, gwema lezi zindawo zokuzivocavoca ezinamagciwane, futhi ugeze izandla zakho kahle ngemuva kweseshini yakho yokujuluka ukuze ugweme ukugula.

Uhlelo lwakho lokulwa nomkhuhlane

Isikhumbuzo: Uma ungakayitholi isibhamu sakho, kwenze. Ukugonyelwa umkhuhlane kuyisincomo sokuqala sokuvikela umkhuhlane, ngokusho kukaPhilip Hagen, MD, udokotela wezokuvikela kanye nomhleli wezokwelapha we I-Mayo Clinic Book of Home Remedies. (Futhi, cha, akukashayi kakhulu ukuthi udutshulwe umkhuhlane.) Kodwa njengoba usebenza ngamaphesenti angu-60 kuya kwangu-80 kuphela, hlela ukujima kwamandla ngaphambi noma ukuvivinya umzimba ngemva kokufika ehhovisi likadokotela noma ukujima izingalo ngaphambili, futhi wena. ingaqinisa isivikelo sakho. Lokho, bese uqhubeka nokuzivocavoca umzimba (njengoba kufanele ube njalo) njalo. Uma kungekho okunye, uzoshisa amakhalori futhi wakhe imisipha!

Buyekeza kwe-