Izizathu eziyi-7 ezinganciphisa ukuzivikela komzimba

-Delile

• 1. Ukucindezeleka ngokweqile
• 2. Ukungondleki kahle
• 3. Ukungabi nenhlanzeko
• 4. Izinga lokulala elibi
• 5. Ukukhuluphala ngokweqile
• 6. Ukusetshenziswa kwemithi
• 7. Ukusetshenziswa kotshwala nogwayi

Ukucindezela ngokweqile, ukungadli kahle nokudla utshwala noma ugwayi kungezinye zezimbangela ezivame kakhulu ezingaholela ekutheni amasosha omzimba abe buthakathaka, okwenza kube lula ukubamba isifo ngamagciwane, isikhunta noma amabhaktheriya.

Kodwa-ke, lezi yizimbangela ezingavinjelwa noma zisuswe, okwenza amasosha omzimba abe namandla. Ngalokhu, izinguquko ezincane kwindlela yokuphila ziyadingeka, ezibandakanya ukuzivocavoca umzimba njalo, ukudla okunomsoco nokunciphisa ukusetshenziswa kwezinto ezifana nogwayi noma utshwala.

Bheka izizathu ezi-7 ezivame kakhulu ezinganciphisa ukuzivikela komzimba nokuthi yini okufanele uyenze esimweni ngasinye:

1. Ukucindezeleka ngokweqile

Ukucindezeleka ngokweqile kuhlobene eduze nokwenza buthaka amasosha omzimba. Lokhu kwenzeka ngoba, phakathi nezimo ezicindezelayo, i-hypothalamus-pituitary axis iyasebenza ebuchosheni, evuselela ukukhiqizwa kwama-glucocorticoids, angama-hormone akwazi ukuvimbela ukukhiqizwa kwezinto ezibalulekile ekusebenzeni kahle kohlelo lomzimba, njengama-cytokines, izici zokulawula noma amangqamuzana amhlophe egazi.

Kungalesi sizathu abantu abaphethwe yingcindezi enkulu futhi abangahle babhekane nengcindezelo, bavame ukuba sengozini yokuthola ukungezwani komzimba nezinye izifo ezizimele.

Okufanele ngikwenze: kufanele kuthathwe izinyathelo ukuzama ukunciphisa ukucindezeleka ngokuzijwayeza ukuzivocavoca umzimba noma ukubamba iqhaza emisebenzini yokuphumula, njengeyoga noma ukucabanga, Ngokwesibonelo. Ngaphezu kwalokho, ukulala kahle futhi okungenani amahora angu-7 nakho kungasiza. Ezimweni ezimbi kakhulu, lapho kunezimpawu zokudangala, kungadingeka ukuthola ukwelashwa nodokotela wezengqondo, ngokwesibonelo. Bona izindlela eziningi zokuphatha ukucindezeleka.

2. Ukungondleki kahle

Ukudla okungenampilo nakho kungaholela ekutheni amasosha omzimba abe buthakathaka, ngoba kungahle kube noshintsho ku-asidi wesisu, kusize ukuqala kwezifo futhi kunciphise ukumuncwa kwamavithamini namaminerali amaningi ekudleni okudlala imisebenzi ebaluleke kakhulu ekuqiniseni amasosha omzimba.

Isibonelo, ama-anti-oxidants anjengevithamini C, uvithamini E, i-selenium, ithusi noma i-zinc, kubaluleke kakhulu ukudambisa umonakalo odalwe ama-radicals wamahhala emzimbeni, ngaphezu kokubamba iqhaza ekwakheni ama-T cell, ama-lymphocyte nokunye okubalulekile izingxenye zomzimba. Amavithamini A no-D, uma engaphansi kwamanani ajwayelekile, ahlobene nokwanda kwenani lezifo kanye nokwehluleka kwesistimu yomzimba.

Ngokuqondene namavithamini B ayinkimbinkimbi, uma engekho emzimbeni, angaholela ekwehlisweni kwempendulo ye-antigenic kanye nokwehliswa kokwakhiwa kwama-antibodies nama-lymphocyte, abalulekile kumasosha omzimba.

Okufanele ngikwenze: ukuze kugwenywe ukungabi namandla kwezakhi zomzimba ezibalulekile, kufanele kwamukelwe ukudla okunomsoco, okunothile ngemifino nezithelo, amantongomane, imbewu, inhlanzi, inyama namaqanda. Bona ukuthi yikuphi ukudla okufanele kufakwe ekudleni ukuze kuthuthukise ukuzivikela komzimba.

3. Ukungabi nenhlanzeko

Ukushoda kwenhlanzeko efanele, ikakhulukazi yezandla, kungenza ukuthi kube lula ukuthi amagciwane, isikhunta kanye namagciwane ahlangane nolwelwesi lobuso, okungukuthi, amehlo, umlomo nekhala, okwenza kube lula ukungena kwamagciwane angadala izifo.

Okufanele ngikwenze: ukuze ugweme ukungcoliswa nokudluliswa kwezifo, kubaluleke kakhulu ukugcina inhlanzeko enhle, unaka ngokukhethekile ukugeza izandla. Buka le vidiyo elandelayo futhi ufunde ukuthi ungazigeza kanjani izandla zakho kahle:

4. Izinga lokulala elibi

Ukuqwasha nokungalali kahle kwenza nomzimba ungenwe kalula yizifo. Lokhu kungenxa yokuthi ukungalali ebusuku kungaholela ekwandeni kwamazinga e-cortisol kanye nokwehliswa kwe-melatonin, okudala ukuthi umzimba ungene kwinqubo yengcindezi engapheli, kuphazamisa kakhulu ukukhiqizwa kwamaseli abalulekile kumasosha omzimba.

Ngaphezu kwalokho, ukuphazamiseka kokulala, njengokuqwasha noma ukuphefumula ubuthongo, nakho kuholela ekwandeni komsebenzi wesistimu yezinzwa, eqhubeka nokubeka engcupheni ukuzivikela komzimba.

Okufanele ngikwenze: Kubaluleke kakhulu ukuzama ukwakha inqubo yokulala enempilo. Ukwenza lokhu, kufanele uhloniphe isikhathi sakho sokulala nsuku zonke, wakhe indawo yokuphumula egumbini lakho futhi ugweme imisebenzi evuselelayo, njengokubuka ithelevishini noma ukudlala kumakhalekhukhwini wakho. Ngaphezu kwalokho, kukhona nezinkambi zamakhambi nezithako ezingakusiza uphumule futhi ulale kangcono, njenge-valerian noma i-passionflower. Ezimweni zokuqwasha ezithatha izinsuku ezimbalwa noma i-apnea yokulala, kufanele kuboniswe uchwepheshe wezinkinga zokulala.

Bheka amathiphu ayi-10 womlilo wokulala kahle nokulala kahle ebusuku.

5. Ukukhuluphala ngokweqile

Ukukhuluphala ngokweqile nokukhuluphala ngokweqile ngezinye zezinto ezibaluleke kakhulu ekusebenzeni kwesistimu yomzimba, ngoba ukweqiwa kwamangqamuzana anamafutha kuthinta ubuqotho bezicubu ze-lymphoid nokusatshalaliswa kwamaseli amhlophe egazi, kushiya umzimba usesimweni sokuvuvukala okujwayelekile nokungapheli, okwandisa amathuba okuba nezifo ngisho nezifo ezingamahlalakhona noma ze-metabolic, njengesifo sikashukela kanye ne-dyslipidemia.

Okufanele ngikwenze: ukulawula ukukhuluphala nokukhuluphala ngokweqile kubalulekile ukubonisana nodokotela wokudla, okufanele enze uhlelo lokudla oluhambisana nezidingo zomuntu. Ngaphezu kwalokho, ukuvivinya umzimba njalo kunomthelela ekwehliseni isisindo somzimba, kanye nasekuthuthukiseni amasosha omzimba. Yazi zonke izinhlobo zokukhuluphala nokuthi kwenziwa kanjani ukwelashwa.

6. Ukusetshenziswa kwemithi

Ukusetshenziswa kwemithi ethile, ikakhulukazi ama-immunosuppressants kanye ne-corticosteroids, kungasiza kakhulu ekwenzeni buthakathaka amasosha omzimba, ngoba asebenza ngqo ekuvikeleni amasosha omzimba, anciphise ukuphendula komzimba.

Ngaphezu kwalokho, eminye imishanguzo, njengama-antibiotic, ama-anti-inflammatories kanye nama-decastant acinene, yize engenawo umthelela masinyane emasosheni omzimba, uma esetshenziswa isikhathi eside noma kaningi nawo angagcina anciphise izivikelo zemvelo zomzimba.

Okufanele ngikwenze: kubaluleke kakhulu ukugwema ukuzelapha, futhi kufanele usebenzise amakhambi njalo ngaphansi kokuqondiswa udokotela. Ngaphezu kwalokho, kunconywa ukuthi wazise udokotela nganoma yiziphi izimpawu ezingavela ngesikhathi sokwelashwa nganoma imuphi umuthi, ukuze, ezimweni ezizwakalayo, ukumiswa noma ukushintshaniswa kwalo muthi kungenziwa, kunciphise umthelela ekuvikelekeni komzimba.

7. Ukusetshenziswa kotshwala nogwayi

Ukuphuza ngokweqile kuyingozi empilweni futhi kungadala ukulimala kwesibindi, umfutho wegazi ophezulu kanye nezinkinga zenhliziyo, kwandise amathuba okuthola izifo ezithathelwanayo, njengokungenwa ngamaphaphu.

Ukusetshenziswa kukasikilidi, kanye nokuchayeka intuthu isikhathi eside, kwandisa amathuba okuba nezifo zokuphefumula, njengesifuba somoya kanye neCOPD, okwenza umzimba ungenwe kalula yizifo. Ngaphezu kwalokho, ukusetshenziswa kogwayi kungadala ukulimala kwamaselula nokuvuvukala, kuguqule izimbali zamakhala, ezibhekele ukuvimbela ukungena kwamagciwane kanye namagciwane emzimbeni.

Okufanele ngikwenze: gwema noma ukunciphisa ukusetshenziswa kweziphuzo ezidakayo nogwayi.

Buka le vidiyo elandelayo bese ubona ukuthi ungawalungisa kanjani amajusi wokuqinisa amasosha akho omzimba: