Izengezo ezi-15 ezihamba phambili zokuthuthukisa uhlelo lwakho lokuzivikela manje

-Delile

• Inothi elibalulekile
• 1. Uvithamini D
• Izengezo 101: Uvithamini D
• 2. Izinki
• 3. Uvithamini C
• 4. I-Elderberry
• 5. Amakhowe okwelapha
• 6-15. Ezinye izithasiselo ezinamandla okuqinisa amasosha omzimba
• Okubalulekile

Inothi elibalulekile

Asikho isengezo esizokwelapha noma esivimbele izifo.

Ngobhadane lwango-2019 lwe-coronavirus COVID-19, kubaluleke kakhulu ukuqonda ukuthi akukho ukungezelelwa, ukudla, noma okunye ukuguqulwa kwendlela yokuphila ngaphandle kokuphambuka ngokomzimba, okwaziwa nangokuthi i-social distancing, kanye nemikhuba efanele yenhlanzeko engakuvikela ku-COVID-19.

Njengamanje, alukho ucwaningo olusekela ukusetshenziswa kwanoma yisiphi isengezo ukuvikela i-COVID-19 ngqo.

Amasosha akho omzimba aqukethe iqoqo eliyinkimbinkimbi yamaseli, izinqubo, namakhemikhali avikela umzimba wakho njalo ezifweni ezihlaselayo, kufaka phakathi amagciwane, ubuthi kanye namagciwane (,).

Ukugcina amasosha akho omzimba aphilile unyaka wonke kuyisihluthulelo sokuvimbela ukutheleleka nezifo. Ukwenza izinqumo zokuphila okunempilo ngokusebenzisa ukudla okunomsoco nokulala ngokwanele nokuzivocavoca umzimba yizindlela ezibaluleke kakhulu zokuqinisa amasosha akho omzimba.

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi ukwengeza ngamavithamini athile, amaminerali, amakhambi, nezinye izinto kungathuthukisa ukuphendula komzimba futhi kungavikela ekuguleni.

Kodwa-ke, qaphela ukuthi ezinye izithasiselo zingasebenzisana nemithi kadokotela oyisebenzisayo. Okunye kungahle kungafaneli abantu abanezimo ezithile zempilo. Qiniseka ukuthi ukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala noma iziphi izithasiselo.

Nazi izithasiselo eziyi-15 ezaziwa ngamandla azo okukhulisa amasosha omzimba.

1. Uvithamini D

UVitamin D yisakhi esincibilikayo esinamafutha esibalulekile empilweni nasekusebenzeni kwamasosha akho omzimba.

IVitamin D ithuthukisa imiphumela yokulwa ne-pathogen yama-monocyte nama-macrophage - amaseli egazi amhlophe ayizingxenye ezibalulekile zokuzivikela komzimba wakho - futhi anciphisa ukuvuvukala, okusiza ukukhuthaza ukuphendula komzimba ().

Abantu abaningi bantula le vithamini ebalulekile, engaphazamisa ukusebenza komzimba. Eqinisweni, amazinga aphansi kavithamini D ahlotshaniswa nengozi eyengeziwe yokutheleleka okuphezulu okuphefumula, kufaka phakathi umkhuhlane kanye ne-asthma ().

Ezinye izifundo zibonisa ukuthi ukwengeza nge-vitamin D kungathuthukisa ukuphendula komzimba. Eqinisweni, ucwaningo lwamuva lubonisa ukuthi ukuthatha le vithamini kungavikela ezifweni zomgudu wokuphefumula.

Ekubuyekezweni kowezi-2019 kwezifundo ezilawulwa ngokungahleliwe kubantu abayi-11,321, ukwengeza nge-vitamin D kwehlise kakhulu ubungozi bokutheleleka ngokuphefumula kubantu abantula le vithamini futhi kwehlisa ingozi yokutheleleka kulabo abanamazinga anele kavithamini D ().

Lokhu kuphakamisa umphumela wokuvikela jikelele.

Olunye ucwaningo luthi izengezo zikavithamini D zingathuthukisa ukusabela ekwelashweni ngamagciwane kubantu abanezifo ezithile, kufaka phakathi i-hepatitis C ne-HIV (,,).

Ngokuya ngamazinga egazi, noma yikuphi phakathi kuka-1 000 no-4,000 IU wevithamini D owengeziwe ngosuku kwanele kubantu abaningi, yize labo abanamaphutha amabi kakhulu badinga imithamo ephakeme kakhulu ().

Uvithamini D ubalulekile ekusebenzeni komzimba. Amazinga aphilile ale vithamini angasiza ekwehliseni ubungozi bokutheleleka ngokuphefumula.

Izengezo 101: Uvithamini D

2. Izinki

I-Zinc iyiminerali evame ukungezwa kwizithasiselo nakweminye imikhiqizo yokunakekelwa kwezempilo njengama-lozenges enzelwe ukukhulisa amasosha akho omzimba. Lokhu kungenxa yokuthi i-zinc ibalulekile ekusebenzeni kwamasosha omzimba.

I-Zinc iyadingeka ekuthuthukiseni amaseli omzimba nasekuxhumaneni futhi idlala indima ebalulekile ekuphenduleni kokuvuvukala.

Ukuntuleka kwalesi sithako kuthinta kakhulu amandla omzimba wakho wokusebenza kahle, okuholela engcupheni yokwanda kokutheleleka kanye nezifo, kufaka phakathi i-pneumonia (,).

Ukushoda kwe-Zinc kuthinta abantu ababalelwa ezigidini ezi-2 emhlabeni jikelele futhi kuvame kakhulu kubantu abadala asebekhulile. Eqinisweni, kuze kufike kuma-30% wabantu abadala asebekhulile babhekwa njengabantulayo kulesi sithako ().

Ucwaningo oluningi lwembula ukuthi izithasiselo ze-zinc zingavikela ezifweni zokuphefumula ezifana nomkhuhlane ovamile (,).

Ngaphezu kwalokho, ukwengeza nge-zinc kungaba lusizo kulabo asebevele begula.

Ocwaningweni lwango-2019 ezinganeni ezingama-64 ezibhedlela ezinezifo ezingezansi zokuphefumula (ALRIs), ukuthatha ama-30 mg we-zinc ngosuku kunciphise ubude besikhathi sokutheleleka nesikhathi sokuhlala esibhedlela ngokwesilinganiso sezinsuku ezi-2, uma kuqhathaniswa neqembu le-placebo ().

I-zinc eyengeziwe ingasiza futhi ekunciphiseni isikhathi somkhuhlane ovamile ().

Ukuthatha i-zinc isikhathi eside kuvikelekile kubantu abadala abaphilile, inqobo nje uma umthamo wansuku zonke ungaphansi komkhawulo ongaphezulu osethiwe ka-40 mg we-elemental zinc (.

Ukweqiwa ngokweqile kungaphazamisa ukumunca ithusi, okungakhuphula ubungozi bokutheleleka.

Ukwengeza nge-zinc kungasiza ekuvikeleni ezifweni zomgudu wokuphefumula futhi kunciphise isikhathi salezi zifo.

3. Uvithamini C

IVitamin C mhlawumbe ibhekwa elidume kakhulu elithathwa ukuvikela ukutheleleka ngenxa yendima yalo ebalulekile empilweni yomzimba.

Le vithamini isekela ukusebenza kwamaseli ahlukahlukene omzimba futhi ithuthukisa amandla awo okuvikela ekuthelelekeni. Kuyadingeka futhi ekufeni kwamangqamuzana, okusiza ukugcina amasosha akho omzimba enempilo ngokususa amaseli amadala bese uwafaka amasha (,).

I-Vitamin C nayo isebenza njenge-antioxidant enamandla, evikela ekulimaleni okubangelwa yingcindezi ye-oxidative, eyenzeka ngokuqongelela kwama-molecule asebenzayo aziwa njengama-radicals amahhala.

Ukucindezeleka okwenziwe nge-oxidative kungayilimaza impilo yomzimba futhi kuxhumene nezifo eziningi ().

Ukwengeza nge-vitamin C kukhonjisiwe ukunciphisa isikhathi nobukhali bokutheleleka okuphezulu kokuphefumula, kufaka phakathi umkhuhlane ovamile ().

Ukubuyekezwa okukhulu kwezifundo ezingama-29 kubantu abangu-11,306 kukhombisile ukuthi ukwengeza njalo nge-vitamin C ngomthamo omaphakathi wama-1-2 amagremu ngosuku kunciphise isikhathi semikhuhlane ngo-8% kubantu abadala kanye no-14% ezinganeni ().

Kuyathakazelisa ukuthi ukubuyekezwa kukhombisile nokuthi ukuthatha izithasiselo zevithamini C njalo kunciphisa izehlakalo ezibandayo ezivamile kubantu abangaphansi kwengcindezi ephezulu yomzimba, kufaka phakathi abagijimi bemarathon namasosha, kuze kufike ku-50% (,).

Ngokwengeziwe, ukwelashwa okuphezulu okufakwa emithanjeni ngo-vitamin C kukhonjisiwe ukuthi kuthuthukisa kakhulu izimpawu kubantu abanezifo ezinzima, kufaka phakathi i-sepsis kanye ne-acute respiratory stress syndrome (i-ARDS) ebangelwa ukutheleleka ngegciwane ().

Noma kunjalo, ezinye izifundo ziphakamise ukuthi indima kavithamini C kulokhu kusaphenywa (23,).

Sekukonke, le miphumela iqinisekisa ukuthi izithasiselo zikavithamini C zingathinta kakhulu impilo yomzimba, ikakhulukazi kulabo abangatholi ivithamini elanele ngokudla kwabo.

Umkhawulo ophezulu we-vitamin C ngu-2,000 mg. Izilinganiso zokwengezelelwa zansuku zonke ziba phakathi kuka-250 no-1,000 mg (25).

UVitamin C ubalulekile empilweni yomzimba. Ukwengeza ngalesi sakhi kunganciphisa ubude nobukhali bokutheleleka okuphezulu kokuphefumula, kufaka phakathi umkhuhlane ovamile.

4. I-Elderberry

I-elderberry emnyama (I-Sambucus nigra), osekuyisikhathi eside isetshenziselwa ukwelapha izifo, kuyacwaningwa ngemiphumela yayo empilweni yomzimba.

Ezifundweni ze-test-tube, ukukhishwa kwe-elderberry kukhombisa amandla amakhulu we-antibacterial kanye ne-antiviral ekulweni nezifo ezibangelwa amagciwane ezibanga izifo ezingenhla zokuphefumula nezinhlobo zegciwane lomkhuhlane (, 27),

Ngaphezu kwalokho, kukhonjisiwe ukuthuthukisa ukuphendula kwamasosha omzimba futhi kungasiza ukunciphisa isikhathi nobukhulu bemikhuhlane, kanye nokunciphisa izimpawu ezihlobene nokutheleleka ngegciwane (,).

Ukubuyekezwa kwezifundo ezi-4 zokulawulwa kokungahleliwe kubantu abayi-180 kutholakale ukuthi ama-elderberry anezela kakhulu anciphise izimpawu zokuphefumula ezingaphezulu ezibangelwa ukutheleleka ngegciwane ().

Ucwaningo oludala, lwezinsuku ezinhlanu kusukela ngo-2004 lukhombise ukuthi abantu abanomkhuhlane abenezela ngesipuni esingu-1 (15 mL) sesiraphu yama-elderberry izikhathi ezine ngosuku babone ukukhululeka kwezimpawu ezinsukwini ezine ngaphambili kunalabo abangazange basithathe isiraphu futhi bengathembanga kangako kumuthi (31).

Kodwa-ke, lolu cwaningo seluphelelwe yisikhathi futhi beluxhaswe ngumenzi wesiraphu ye-elderberry, okungenzeka kube nemiphumela ebekiwe (31).

Izithako ze-Elderberry zivame ukuthengiswa ngohlobo lwe-liquid noma lwe-capsule.

Ukuthatha izengezo ze-elderberry kunganciphisa izimpawu eziphezulu zokuphefumula ezibangelwa ukutheleleka ngegciwane futhi kusize ekunciphiseni izimpawu zomkhuhlane. Kodwa-ke, kudingeka olunye ucwaningo.

5. Amakhowe okwelapha

Amakhowe okwelapha asetshenziswa kusukela ezikhathini zasendulo ukuvimbela nokwelapha ukutheleleka nezifo. Izinhlobo eziningi zamakhowe okwelashwa ziye zafundelwa amandla azo okhulisa amasosha omzimba.

Izinhlobo ezingaphezu kuka-270 zamakhowe okwelapha ezaziwayo zinezinto ezandisa amandla omzimba ().

I-Cordyceps, i-lion’s mane, i-maitake, i-shitake, i-reishi, ne-turkey tail yizo zonke izinhlobo ezikhonjisiwe ezizuzisa impilo yomzimba ().

Olunye ucwaningo lukhombisa ukuthi ukwengeza ngezinhlobo ezithile zamakhowe okwelapha kungathuthukisa impilo yomzimba ngezindlela eziningana, futhi kwehlise nezimpawu zezimo ezithile, kufaka phakathi isifo somoya nesifo samaphaphu.

Isibonelo, ucwaningo olwenziwe kumagundane onesifo sofuba, isifo esibucayi sebhaktheriya, lwathola ukuthi ukwelashwa nge-cordyceps kunciphise kakhulu umthwalo wamagciwane emaphashini, ukukhulisa amasosha omzimba, nokunciphisa ukuvuvukala, uma kuqhathaniswa neqembu le-placebo ().

Esifundweni esingahleliwe, samasonto ayisishiyagalombili kubantu abadala abangama-79, okwengeza ngama-1.7 amagremu we-cordyceps mycelium isiko lokukhipha kwaholela ekukhuleni okuphawulekayo kwama-38% ekusebenzeni kwamaseli we-natural killer (NK), uhlobo lweseli elimhlophe legazi elivikela ukutheleleka ( ).

Umsila weTurkey ungenye yamakhowe okwelapha anemiphumela enamandla empilweni yomzimba. Ucwaningo kubantu lukhombisa ukuthi umsila we-turkey ungakhulisa ukuphendula komzimba, ikakhulukazi kubantu abanezinhlobo ezithile zomdlavuza (,).

Amanye amakhowe amaningi okwelapha afundelwe imiphumela yawo ezuzisayo nakwezempilo yomzimba. Imikhiqizo yamakhowe okwelapha itholakala ngesimo sokuthanjiswa, ama-teas, kanye nama-supplements (,,,).

Izinhlobo eziningi zamakhowe okwelapha, kufaka phakathi i-cordyceps kanye ne-turkey tail, zinganikela ngemiphumela yokuqinisa amasosha omzimba neyokulwa namagciwane.

6-15. Ezinye izithasiselo ezinamandla okuqinisa amasosha omzimba

Ngaphandle kwezinto ezibalwe ngenhla, izithako eziningi zingasiza ekuthuthukiseni ukuphendula komzimba:

• I-Astragalus. I-Astragalus umuthi ovame ukusetshenziswa kakhulu emithini yokwelapha yamaShayina (TCM). Ucwaningo lwezilwane lukhombisa ukuthi ukukhishwa kwayo kungathuthukisa kakhulu izimpendulo ezihlobene nomzimba ().
• Selenium. I-Selenium iyiminerali ebalulekile empilweni yomzimba. Ucwaningo lwezilwane lukhombisa ukuthi izengezo ze-selenium zingathuthukisa ukuzivikela kwama-antiviral kumagciwane womkhuhlane, kufaka phakathi i-H1N1 (,,).
• Ugaliki. I-Garlic inezindawo ezinamandla zokulwa nokuvuvukala kanye ne-antiviral. Kukhonjisiwe ukuthi kuthuthukisa impilo yomzimba ngokuvuselela amaseli egazi amhlophe avikela amaseli we-NK nama-macrophage. Kodwa-ke, ucwaningo lomuntu lilinganiselwe (,).
• I-Andrographis. Leli khambi liqukethe i-andrographolide, indawo eyakhiwe nge-terpenoid etholakala inemiphumela yokulwa namagciwane ekulweni namagciwane abangela ukuphefumula abangela izifo, kufaka phakathi i-enterovirus D68 ne-influenza A (,,).
• Ilayisensi. I-Licorice iqukethe izinto eziningi, kufaka phakathi i-glycyrrhizin, engasiza ekuvikeleni ezifweni ezibangelwa amagciwane. Ngokuya ngocwaningo lwe-test-tube, i-glycyrrhizin ikhombisa umsebenzi we-antiviral ngokumelene ne-coronavirus eqinile yokuphefumula-syndrome (i-SARS-CoV) ().
• I-Pelargonium sidoides. Olunye ucwaningo lomuntu lusekela ukusetshenziswa kwalesi sitshalo ukuze kuncishiswe izimpawu zezifo zokuphefumula ezibukhali, okubandakanya umkhuhlane kanye ne-bronchitis. Noma kunjalo, imiphumela ihlanganisiwe, futhi kudingeka olunye ucwaningo ().
• B amavithamini ayinkimbinkimbi. Amavithamini B, kufaka phakathi i-B12 ne-B6, abalulekile ekuphenduleni komzimba okunempilo. Kodwa-ke, abantu abadala abaningi bayantula kuzo, okungathikameza impilo yomzimba (,).
• ICurcumin. ICurcumin iyinhlanganisela esemqoka esebenzayo ku-turmeric. Inezakhiwo ezinamandla ezilwa nokuvuvukala, futhi izifundo zezilwane zikhomba ukuthi kungasiza ekuthuthukiseni ukusebenza komzimba ().
• I-Echinacea. I-Echinacea iyinhlobo yezitshalo emndenini we-daisy. Izinhlobo ezithile zikhonjisiwe ukuthi zithuthukisa impilo yokuzivikela ezifweni futhi zingaba nemiphumela yokulwa namagciwane kuma-virus amaningi okuphefumula, kufaka phakathi igciwane lokuphefumula le-syncytial kanye nama-rhinoviruses ().
• I-Propolis. I-Propolis yinto enjenge-resin efana ne-honeybees ukuze isetshenziswe njenge-sealant emifubeni. Yize inemiphumela emihle yokuqinisa amasosha omzimba futhi ingaba nezindawo zokulwa namagciwane futhi, ucwaningo olwengeziwe lomuntu luyadingeka ().

Ngokuya ngemiphumela evela ocwaningweni lwesayensi, izengezo ezibalwe ngenhla zinganikela ngezindawo zokuqinisa amasosha omzimba.

Kodwa-ke, khumbula ukuthi eminingi yalezi zithasiselo ’imiphumela engaba khona empilweni yomzimba womzimba ayizange ihlolwe ngokuphelele kubantu, igqamisa isidingo sezifundo ezizayo.

I-Astragalus, igalikhi, i-curcumin, ne-echinacea kungezinye zezithasiselo ezinganikeza izakhiwo ezandisa amandla omzimba. Noma kunjalo, azivivinywanga ngokuphelele kubantu, futhi kudingeka olunye ucwaningo.

Okubalulekile

Izithako eziningi emakethe zingasiza ekuthuthukiseni impilo yomzimba. I-Zinc, i-elderberry, namavithamini C no-D ngezinye nje zezinto ezicwaningwe ngamandla azo okukhulisa amandla omzimba.

Kodwa-ke, yize lezi zithasiselo zinganikela ngenzuzo encane yempilo yamagciwane omzimba, akufanele futhi azikwazi ukusetshenziswa ukubuyisela impilo enempilo.

Ukugcina ukudla okunomsoco, ukulala ngokwanele, ukuzibandakanya ekuzivocavoca umzimba njalo, nokungabhemi ngezinye zezindlela ezibaluleke kakhulu zokusiza ukugcina amasosha akho omzimba enempilo nokunciphisa amathuba akho okutheleleka kanye nezifo.

Uma uthatha isinqumo sokuthi ufuna ukuzama isengezo, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo kuqala, njengoba ezinye izithasiselo zingasebenzisana nemithi ethile noma zingabafanele abanye abantu.

Ngaphezu kwalokho, khumbula ukuthi abukho ubufakazi besayensi obuphakamisa ukuthi noma iyiphi yazo ingavikela i-COVID-19 - yize ezinye zazo zingaba nezindawo zokulwa namagciwane.