Kwaye abantu abaphilileyo kakhulu bagula rhoqo ngoku nangoku. Kodwa ngokucwangcisa kakuhle iinkalo ezithile zempilo yakho, ezifana nokutya kunye nokulawulwa kwengcinezelo, unokukunceda ukuqinisa ukhuselo lwakho lwe-immune kwiibhakteria, iichiza ezinobungozi kunye neentsholongwane ezibangela izimo ezinjengobanda obushushu kunye nomkhuhlane.
Iimpawu zokuKhuselwa kweNdalo
Nazi iindlela ezintlanu zokuxhasa umzimba wakho wamasosha omzimba ngokwemvelo.
1) Ukutya
Ukulandela ukutya okucebileyo kuma-antioxidants kubalulekile ukuxhasa isistim somzimba wakho. Uninzi lwezityalo kunye nemifuno, ama-antioxidants alwa nama-radicals amahhala (i-chemical--products eyaziwa ngokutshabalalisa i-DNA kunye nokukhusela umzimba wokhuseleko lomzimba).
Ukukhetha amafutha enempilo (njenge-omega-3 fatty acids etholakala kwiintlanzi ezinamafutha, i-flaxseed, kunye neoli ye-krill ) ngaphezulu kwamafutha azalisiweyo (afumaneka kwimveliso kunye nemveliso yobisi) unokunceda ukwandisa imveliso yomzimba wakho owenziwe ekulawuleni umzimba. Ukufumana ukukhusela komzimba okongeziweyo, zama ukuongeza i-garlic (kuboniswe ukuba neengcambu zokulwa kunye ne-bhakteria-izakhiwo zokubulala) kunye ne-ginger (inqabileyo yokutshatyalaliswa kwemvelo) ekudleni kwakho rhoqo.
Ukusela amanzi amaninzi kunye nokugqithisa ukusela, njengama-soda kunye neziphuzo zamandla, kunokuncedisa ukukhusela intsholongwane ngokukhupha inkqubo yakho.
2) Ukuzivocavoca
Ukusebenza ngokuqhelekileyo kunokunxibelelanisa iiseli zakho zeT, uhlobo lweseli elimhlophe legazi eliqaphela ukulondoloza umzimba ekukhuselweni.
Kuhlolisiso luka-2006 kwabasetyhini abangama-115, abathathi-nxaxheba ababenokuzivocavoca ngokwemilinganiselo (njengokuhamba ngokukhawuleza) kumyinge weemizuzu engama-30 yemihla ngemihla babenomyinge weengozi yokubanda njengabo bangakhangeli rhoqo.
Ukuhlala unomsebenzi onamandla, umsebenzi onamandla onjengokusebenza, ngakwelinye icala, unokunciphisa amandla omzimba wakho kwaye kukushiye ukwanda kwamagciwane.
Nangona kunjalo, uphando olusekelwe kwisilwanyana lubonisa ukuba ukuxhasana ne-antioxidant quercetin kunokunciphisa ingozi yomkhuhlane phakathi kwabadlali.
3) Ukunciphisa uxinzelelo
Ukunyamezeleka kwengcinezelo kunokuba nefuthe elibi ekukhuselweni, ngokubhekiselele ekuphononongweni kwezifundo ezingama-293 kunye nabathathi-nxaxheba abangu-18,941. Uphononongo lubonisa ukuba ngelixa elifutshane ixesha elifutshane ukunyanzeliswa koxinzelelo luyakwazi ukukhusela ukukhuselana nokuzivikela, ukuxinezeleka okude kunokuthi kunqabile umzimba wokuzivikela kwaye ukwandise ukukhubazeka kwakho kwisifo.
Ukugcina uxinzelelo lwakho, hlola umendo ophumayo onjengokucamngca, yoga , okanye ukuphefumula ngokunyanisekileyo kwinto yakho yemihla ngemihla. Okanye uzame tai chi , ubugcisa bentetho yaseTshayina obuthatywayo bufumana ukwandisa umkhuseli wokuzivikela ngamanxeba kwisifundo se-2007 abantu abadala abadala abangama-112.
4) Ukulala kunye nococeko
Ukugcina nje izandla zakho zicocekileyo ngenye yeendlela ezilungileyo zokukhusela ukugula, ngokwemiGangatho yokuLawulwa kweNtsholongwane kunye nokuKhusela. Qinisekisa ukuba uhlambe izandla zakho ngemizuzwana eyi-15 ukuya kweyesi-20 (usebenzisa amanzi ashushu kunye nesepha) ngaphambi kokulungiselela ukutya okanye ukutya kunye emva kokukhwehlela, ukukrazula, usebenzisa indlu yokuhlambela, okanye uthinte iindawo zomphakathi.
Omnye umkhuba onempilo obalulekileyo ukukhusela ukugula kukufumana iiyure ezisibhozo zokulala ubusuku bonke, ezinokukunceda ukulawula umzimba.
Funda kabanzi malunga nezinto zokulala zendalo .
5) iIrbs and Supplements
Nangona izazinzulu zingabonakali ukuba ngaba i- vitamin C inokuphucula umzimba, kukho ubungqina bokuba le antioxidant inokunciphisa iziganeko ezibandayo.
Izityalo ezifana ne- andrographis , i- AHCC , i- astragalus , i- echinacea , kunye ne- elderberry , okwangoku, kunokuncedisa ukunciphisa ubude kunye nobunzima bokugula kwakho xa kuthathwa ngokukhawuleza xa uqala ukufumana iimpawu ezibandayo okanye izifo.
Funda kabanzi malunga neendlela zemvelo zokubanda kunye nomkhuhlane .
Ukusebenzisa iziNyango zendalo
Gcina ingqalelo ukuba inkxaso yenzululwazi yebango lokuba nayiphi na isiluleko sinokukhusela okanye ukunyusa amaqanda nezinye izifo ezithintekayo.
Ukuba ucinga ngokusetyenziswa kwanaluphi na umuthi, qiniseka ukuba udibane nodokotela wakho kuqala. Ukuzinyamekela nayiphi na imeko kwaye ukuphepha okanye ukulibazisa ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi.
Imithombo:
PC Calder. "I-Polyunsaturated fatty acids, ukuvuvukala kunye nokuzikhusela." Lipids 2001 36 (9): 1007-24.
Chubak J, McTiernan A, Sorensen B, Wener MH, Yasui Y, Velasquez M, Wood B, Rajan KB, Wetmore CM, Potter JD, Ulrich CM. "Ukunyamezela okunyanisekileyo kunciphisa iimeko zokubanda phakathi kwabasetyhini abasemva." I-American Journal of Medicine 2006 119 (11): 937-42.
UDavis JM, u-Murphy EA, uMcclellan JL, uCarmichael MD, i-Gangemi JD. "I-quercetin iyanciphisa amandla okukhusela intsholongwane emva kokuzivocavoca." I-American Journal ye-Physiology - I-Pulsiology yoLawulo, yokuBambisana kunye noHlekanisayo 200; 295 (2): R505-9.
Irwin MR, u-Olmstead R, i-Oxman MN. "Ukunyusa ama-immune response kwi-varicella yoster virus kubantu asebekhulile: ityala elilawulwa ngokungathandabuzeki, likaTai Chi." Umbhalo we-American Geriatrics Society 2007 55 (4): 511-7.
Irwin MR, Wang M, Ribeiro D, Cho HJ, Olmstead R, uBreen EC, uMartinez-Maza O, Cole S. "Ukulahleka kokulala kubangela ukubonakaliswa kwamangqamuzana omzimba." I-Biological Psychiatry 2008 15; 64 (6): 538-40.
USuzanne C. Segerstrom noGregory E. Miller. Inkxalabo yeengqondo kunye neNkqubo yoLuntu lokuLawula umzimba: Isifundo seMeta-Analytical of 30 Years of Inquiry. " I-Psychological Bulletin 2004 130 (4): 601-630.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.