Imikhuba Elimaza Impilo Yakho

-Delile

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Uthola isibhamu somkhuhlane njalo ekwindla, thatha i-multivitamin nsuku zonke futhi ulayishe ku-zinc ngokushesha nje lapho kuqala ukuhogela. Kepha uma ucabanga ukuthi kwanele ukukugcina uphilile, ulahlekile. "Inhlalakahle yakho yomzimba ithinteka cishe kuzo zonke izici zendlela yakho yokuphila," kusho uRoberta Lee, M.D., umqondisi wezokwelapha weContinuum Center for Health and Healing eBeth Israel Medical Center eNew York City. "Ulala kangakanani ebusuku, izinga lokucindezeleka kwakho liphakeme kangakanani, ukuthi ubhekana kanjani nentukuthelo, lokho okwenzayo noma ongakudli - konke lokhu kunomthelela omkhulu endleleni amasosha akho omzimba asebenza ngayo."

Futhi amasosha akho omzimba - inethiwekhi eyinkimbinkimbi ye-thymus, ubende, ama-lymph node, amaseli amhlophe egazi nama-antibodies - avimbela amabhaktheriya namagciwane futhi asize umzimba wakho ukubhekana nanoma yikuphi ukuhlaselwa yisifo. Lapho lolo hlelo lubuthakathaka, awuthinteki kakhulu ekuguleni nasezifweni, kepha futhi awukwazi ukulwa nabo uma sebethole ithuba, kusho uLee.

Kungakho kubaluleke kakhulu ukubhekana nemikhuba emibi nemizwelo emibi manje eqeda amasosha omzimba. Ukuze uqalise, sihlanganise uhlu lwemikhuba eyisithupha elimaza ikhono lakho lokuhlala kahle, kanye nezeluleko zokuthi ungayilungisa kanjani futhi uzibeke endleleni eya empilweni ehlala njalo.

"Ngizokwenza leso sikhathi sokuqashwa kwamazinyo ngesonto elizayo."

Umbhubhisi wohlelo lwamasosha omzimba: Ukuhlehlisa izinto

Ucwaningo olwenziwe eCarleton University e-Ottawa, e-Ontario, eCanada, luthole ukuthi abantu ababehlehlisa impilo yabo yansuku zonke nabo bakubeka eceleni ukwelashwa futhi baba nempilo ebi kakhulu ukwedlula labo abangahlehli izinto. "Lapho ubhekana ngokushesha nenkinga yezempilo, umphumela uba ngcono," kusho omunye umbhali wocwaningo u-Timothy A. Pychyl, Ph.D. Ukulibazisa noma ukungakunaki ngokuphelele ukwelashwa, njengoba ngokuvamile abahlehlisayo bekwenza, kungase kwandise ukugula kwakho - futhi lokho kungase kwenze amasosha omzimba wakho abe buthakathaka, kukwenze utholakale kalula kwezinye izifo.

Isivikeli mzimba: Ukuhlehlisa izinto kuvame ukugwema imisebenzi ebonakala ingaphezu kwamandla; umgomo wabo uwukugwema ukucindezeleka kokubhekana nokuthile ngaleso sikhathi, kusho uPychyl. Ukuze wenze "okwenziwayo" kwakho kulawuleke kakhudlwana, uphakamisa ukuthi kushintshwe ezinhlosweni eziqonde emigomweni kuye kokugxile ekusebenziseni - ngamanye amagama, esikhundleni sokucabanga isithombe esikhulu ("Angikwazi ukugula - ngidinga ukuba ku isimo esiphezulu somjaho wami ngesonto elizayo!"), vele ugxile esinyathelweni sakho esilandelayo ("Ngizokwenza i-aphoyintimenti kadokotela namhlanje ntambama").

"Ngifuna ukwehlisa amakhilogremu ayi-10 ngokushesha, ngakho-ke ngizilinganisela ekudleni okuncane okuncane kathathu ngosuku."

Umbhubhisi wohlelo lwamasosha omzimba: Ukudla okunekhalori eliphansi kakhulu

Ukudla okunama-kilojoule amancane kakhulu akuhlinzeki umzimba ngokudla okudingayo, futhi ngaphandle kwezakhamzimba ezanele, ukusebenza kwamangqamuzana kuthikamezeka, kubeka engcupheni amasosha omzimba, kuchaza uCindy Moore, MS, RD, okhulumela owesifazane waseCleveland waseMelika I-Dietetic Association kanye nomqondisi wokwelashwa kokudla okunomsoco eCleveland Clinic Foundation. "Ukunciphisa kakhulu ama-calories akuyona indlela ephumelelayo yokwehlisa isisindo. Ukudla okunengqondo kuphela nokuzivocavoca kungakwenza lokho," kunezela uMargaret Altemus, MD, uprofesa ohlanganyele wezifo zengqondo e-Cornell University's Weill Medical College eNew York City, onguchwepheshe emkhakheni wezokwelapha. ukusabela komzimba ekucindezelekeni. Ngaphezu kwalokho, ukungawatholi anele amavithamini athile (ikakhulukazi amanye amavithamini B) kungabangela izimpawu zokucindezeleka, ezihlotshaniswa nesifo senhliziyo nezinye izinkinga ezingokomzimba.

Isivikeli mzimba: Yenza konke ongakwenza ukuze ube nombono ongokoqobo ngomzimba wakho. “Abesifazane abaningi kakhulu bafuna ukuba nomzimba omncane ongamakhilogremu angu-10 noma angu-15 kunalokho okungokwemvelo kubo, futhi ngokuvamile badela impilo yabo ngenxa yalokho,” kusho u-Altemus. Kungakhathaliseki ukuthi uzama ukwehlisa isisindo noma cha, zama njalo ukudla ukudla okulinganiselayo nokudla okulula okunikeza ama-calorie anele ukuze uhlale unomdlandla.

Ukuthola ubuncane obungenalutho bama-calories nsuku zonke owadingayo (inani okungafanele neze uliyeke ngezansi), uMoore usikisela ukusebenzisa le fomula esheshayo: Hlukanisa isisindo sakho ngamakhilogremu ngo-2.2, bese uyiphindaphinda leyo nombolo ngo-0.9; phindaphinda inombolo ewumphumela ngo-24. Uma unganyakazi, phindaphinda inombolo onayo ngenhla ngo-1.25; uma usebenza kancane, phinda ngo-1.4; futhi uma usebenza ngokulingene, phinda ngo-1.55. Kowesifazane onesisindo esingamakhilogremu angu-145, isibalo singaba: 145 --: 2.2 = 65.9; 65.9 x 0.9 = 59.3; 59.3 x 24 = 1,423. Uma ecabanga ukuthi usebenza kancane, uzophindaphindeka ngo-1,423 ngo-1.4, okuhumusha kubuncane bamakholori ayi-1,992 ngosuku.

Ukuntuleka kwamandla nezikhathi ezingajwayelekile noma ezilula zokuya esikhathini kuyizinkomba zokuthi kungenzeka awudli ngokwanele. Isazi sokudla okunempilo singakusiza uhlele ukudla kwakho ngokuhlakanipha ukuze uthole amakhalori nezakhi zomzimba ezanele ngenkathi usakhipha amakhilogremu athe xaxa; Ngokudlulisela phambili, shayela i-American Dietetic Association ku- (800) 366-1655 noma uvakashele ku-eightright.org.

"Ngisebenza amahora angu-10 izinsuku, ngithatha amakilasi akusihlwa futhi ngilungisa indlu yami -- ngizwa sengathi ikhanda lami liyaqhuma!"

Umbhubhisi wohlelo lwamasosha omzimba: Ukucindezeleka okungapheli

Ukucindezeleka okuncane kungathuthukisa ukusebenza komzimba; umzimba wakho uzwa ingcindezi, futhi uphakamise i-antibody yayo (aka immunoglobulin: amaprotheni alwa nama-bacteria, ama-virus kanye nabanye abahlaseli) abale ukunxephezela - okungenani okwesikhashana.

Kodwa ukucindezelwa okungapheli kuholela ekwehleni kwama-antibodies, okwenza buthakathaka ukumelana nokutheleleka, kusho uLee, ongeza ukuthi okungenani izinsuku ezintathu noma ngaphezulu zokuxineka ngokweqile kungakhuphula ubungozi bakho bokukhubazeka kwememori, ukungahambi kahle kokuya esikhathini, i-osteoporosis kanye nesifo sikashukela.

Isivikeli mzimba: Wonke umuntu uphendula ngendlela ehlukile ekucindezelekeni; lokho okuzwakala njengomthwalo osindayo kowesifazane oyedwa kungabonakala njengamazambane amancane komunye. Uma uzizwa ukhungathekile, ukhathele noma uphelelwe amandla, kungenzeka ukuthi ubhekene nengcindezi engenampilo. Ukuqubuka kwesimo esingamahlalakhona njenge-psoriasis noma isifuba somoya kungase kuhlobane nokucindezeleka. Ngakho-ke kubalulekile ukuthatha izinyathelo zokususa impilo yakho ezimweni -- umsebenzi omubi, ubudlelwano obubi -- obukubangela ukukhathazeka noma ukukhathazeka okungenangqondo.

"Ngithola amahora amahlanu okulala phakathi nesonto - kodwa ngikwenzela lokho ngempelasonto."

Umbhubhisi wohlelo lwamasosha omzimba: Ukungatholi ukuphumula ngokwanele

Ngesikhathi ulele, amasosha akho omzimba ayavuka futhi azilungise. Kodwa uma weqa ku-z wakho, uncisha umzimba wakho lokhu kuvuselelwa okudingeka kakhulu, kusho u-Lee. Eqinisweni, ucwaningo lwango-2003 kumagazini i-Psychosomatic Medicine lwathola ukuthi abantu abaphuthelwe ubusuku obubodwa bokulala ngemuva kokuthola umuthi wokugomela i-hepatitis A bakhiqize amasosha omzimba ambalwa kunabantu abaphumule kahle abathola lo mjovo, base beyolala ngesikhathi sabo sokulala esijwayelekile.

Isivikeli mzimba: Lwela ukulala amahora ayisishiyagalombili ubusuku bonke, kusho uJoyce Walsleben, R.N., Ph.D., umqondisi weSikhungo Sokukhubazeka Kokulala eNew York University School of Medicine eManhattan. "Abanye besifazane badinga okungaphezulu noma okuncane kunalokho; zama kuze kube uthola inani elikushiya uzizwa uphumule kahle usuku lonke," uphakamisa. Yeka ukuphuza i-caffeine emini, futhi uhlose ukugwema utshwala okungenani amahora amathathu kuya kwamane ngaphambi kokulala, ngoba kokubili kungaphazamisa ikhwalithi yokulala kwakho.

Uma ulala ngokwanele futhi usazizwa ukhathele emini, khuluma nodokotela wakho; kungenzeka ukuthi unenkinga yokulala - njengokuphefumula ubuthongo (ukuvinjelwa komoya ngesikhathi sokulala) noma i-restless-legs syndrome - ebangela ukuphaphama.

"Ngiyakuthanda ukuzivocavoca - ngishaya ijimu kasikhombisa ngesonto, amahora amabili ngesikhathi."

Umbhubhisi wohlelo lwamasosha omzimba: Ukusebenza kakhulu

Ukuzivocavoca imizuzu engama-30 nsuku zonke kukhonjisiwe kuthuthukisa umsebenzi wamangqamuzana egazi amhlophe, ahlanza amagciwane namagciwane. Kodwa ukusebenza isikhathi eside kakhulu -- futhi kanzima kakhulu -- kungaba nomphumela ophambene: Umzimba wakho uqala ukubona umsebenzi owedlulele njengesimo sokucindezeleka, futhi isibalo sakho se-immunoglobulin siyehla. "Imizuzu engamashumi ayisishiyagalolunye noma ngaphezulu yokuzivocavoca ngamandla iholela ekwehliseni ukusebenza komzimba okungahlala izinsuku ezintathu," kusho uRoberta Lee. "Kungaleso sizathu-ke abaningi abagijimayo begcina begula ngemuva kwemijaho yabo" - yize kunjalo nakithina esingesibo abasubathi abangochwepheshe. Ngaphezu kwalokho, ukuvivinya umzimba isikhathi eside kungase kubangele ukuncipha kwamavithamini, okungaholela nasekuguleni.

Isivikeli mzimba: Uma uhlela ukuqina sonke isikhathi osebenza ngaso, khawula izikhathi zakho zibe ngaphansi kwehora nesigamu. "Yiba nengqondo," kusho uLee. "Zama ukulingana phakathi kwehora nehora le-cardio-intensity emaphakathi, bese uma ufuna ukuqhubeka, imizuzu engu-20 yesisindo." Uma ujabulela isikhathi sempelasonto esandisiwe ejimini, qiniseka ukuthi ukujima kwakho kufaka phakathi umsebenzi onomphumela ophansi namandla -- njenge-yoga, i-Pilates noma ukubhukuda okulula.

"Udadewethu wangidina ngempela uma engibuza ukuthi ngikhuluphele yini. Sekuphele izinyanga ezimbili ngingakhulumi naye."

Amasosha omzimba: Ukubamba igqubu

Ucwaningo olushicilelwe ku Isayensi Yezengqondo bathole ukuthi lapho ababambiqhaza bevuselela isimo lapho omunye umuntu ebazwise ubuhlungu, futhi efukamele igqubu labo kulowo muntu, bathola ukwanda komfutho wegazi kanye nokwenyuka kwezinga lokushaya kwenhliziyo nemizwa engemihle -- izimpawu zakudala zokucindezeleka, ezixhunywe izinkinga zamasosha omzimba. Yize imiphumela yesikhathi eside yalezi zimpawu ingakafundwa, "zingagcina ziholele ekuwohlokeni ngokomzimba," kucabanga umlobi ocwaningayo uCharlotte vanOyen Witvliet, Ph.D., ongusolwazi ophathelene nokusebenza kwengqondo eThemba College eHolland , UMich.

Isivikeli mzimba: Thethelela, thethelela, thethelela! Lapho ababambiqhaza esifundweni seHope College begxile ekuxoleleni umuntu ozobalimaza, izinzuzo zazicacile futhi zishesha: Baqala ukuzola futhi bazizwa benemizwa emihle futhi belawula kakhudlwana.

UWitvliet ugcizelela ukuthi ukuthethelela abanye kuhilela ukukhumbula umcimbi ngaphandle kokucasuka ngawo - kodwa hhayi ukukhohlwa okukuphathe kabi. "Akuyona indaba yokubekezelela, ukuthethelela noma ukuthethelela isimilo somuntu. Futhi ukubuyisana kungahle kungafaneleki uma umuntu okuhlukumezile ekhombise ukuthi uyakuhlukumeza noma akathembekile," kuchaza uWitvliet. "Okusemqoka ukwamukela ngobuqotho imizwa yakho elimele, bese udedela noma imuphi umunyu noma impindiselo kulowo muntu."

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