Umxholo wenqaku
Ngumsebenzi wamajoni omzimba ukukhusela imizimba yethu kwizifo. Le nkqubo eyinkimbinkimbi iqulethe iiseli esikhumbeni, igazi, umongo wamathambo, izicubu kunye namalungu. Ikhusela imizimba yethu kwiintsholongwane ezinokuba yingozi (ezifana neebhaktheriya kunye neentsholongwane).
Cinga ngenkqubo yomzimba yokuzikhusela njengeokhestra. Kweyona ntsebenzo igqwesileyo, sonke isixhobo kunye nemvumi ekwiokhestra kulindeleke ukuba inike eyona ntsebenzo ibalaseleyo.
Kuyinto engathandekiyo ukuba imvumi idlale ngesantya esiphindwe kabini okanye ngequbuliso ikhuphe isandi esiphindwe kabini kunoko kudla ngokusenziwa sisixhobo somculo. Onke amalungu eokhestra kufuneka asebenze kanye ngokwesicwangciso.
Okufanayo kuya kwi-immune system. Ukukhusela imizimba yethu kwingozi, onke amacandelo amajoni omzimba kufuneka asebenze kanye ngokwesicwangciso. Eyona ndlela ilungileyo yokufezekisa oku kukuqinisa ukhuselo lomzimba kunye nokuxhathisa umzimba..
Isicelo iindlela zendalo zokuqinisa amajoni omzimba kunye nokumelana nomzimba...
Ukomeleza njani uKhuseleko kunye nokuxhathisa uMzimba?
lala ngokwaneleyo
Ukulala kunye nokungakhuseleki kuhambelana ngokusondeleyo. Ukungalali ngokwaneleyo okanye ukungalali kakuhle kubangela ukuba abantu babe sesichengeni sokugula.
Kuhlolisiso lwabantu abadala abasempilweni abali-164, abo balala ngaphantsi kweeyure ezi-6 busuku ngabunye basengozini yokungenwa yingqele kunabo balala iiyure ezi-6 okanye ngaphezulu busuku ngabunye.
Ukuphumla okwaneleyo ngokwemvelo kuqinisa ukungakhuseleki. Ungalala kakhulu xa ugula ukunceda amajoni akho omzimba alwe esi sifo ngcono.
Abantu abadala badinga iiyure ezisi-7 nangaphezulu zokulala, abakwishumi elivisayo bafuna iiyure ezisi-8 ukuya kwezili-10, yaye abantwana abaselula kunye neentsana bafuna iiyure ezili-14 nangaphezulu.
itya ukutya okuninzi kwezityalo
Ukutya kwezityalo zendalo ezifana neziqhamo, imifuno, amantongomane, imbewu, kunye nemifuno zizityebi kwizondlo kunye ne-antioxidants ezinokubanika umda wokulwa ne-pathogens eyingozi.
AntioxidantsInceda ekunciphiseni ukudumba ngokulwa neekhompawundi ezingazinzanga ezibizwa ngokuba zii-radicals zasimahla, ezinokubangela ukudumba xa amanqanaba aphezulu eqokelelana emzimbeni.
Ukudumba okungapheliyo ngoyena nobangela wezifo ezininzi, kubandakanya nesifo sentliziyo, i-Alzheimer's kunye neminye imihlaza.
ifayibha ekutyeni kwezityalo, i-microbiome yamathumbuIyondla amathumbu okanye uluntu lwebhaktheriya enempilo emathunjini. I-gut microbiome eyomeleleyo yonyusa ukhuselo lomzimba kwaye inceda ukuthintela iintsholongwane eziyingozi ukuba zingangeni emzimbeni ngomgudu wokwetyisa.
Ngaphezu koko, iziqhamo kunye nemifuno zizityebi kwizondlo ezifana ne-vitamin C, enokunciphisa ixesha lokubanda.
ukutya amafutha enempilo
namafutha omnquma ve islamoniAmafutha anempilo, njengalawo afunyenwe kwi
Nangona ukuvuvukala kwenqanaba eliphantsi kuyimpendulo eqhelekileyo kuxinzelelo okanye ukulimala, ukuvuvukala okungapheliyo kunokucinezela amajoni omzimba.
Ioli yeoli, echasene kakhulu nokuvuvukala, inciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo senhliziyo kunye nohlobo lwe-2 yeswekile. Ukongeza, iipropathi zayo ezichasayo zinceda umzimba ukuba ulwe neebhaktheriya ezibangela izifo kunye neentsholongwane.
salmon kunye iimbwe zechaiI-Omega 3 fatty acids nayo ilwa nokudumba.
Yitya ukutya okubilisiweyo okanye uthathe isongezelelo seprobiotic
ukutya okuvundisiweyoIsityebi kwiibhaktheriya ezincedo ezibizwa ngokuba yi-probiotics efumaneka kwi-digestive tract.
Oku kutya kubandakanya i-yogurt, i-sauerkraut, kunye ne-kefir.
Uphando lucebisa ukuba uthungelwano lweebhaktheriya zamathumbu ezikhulayo zinokunceda iiseli zokuzikhusela komzimba zihlukanise phakathi kweeseli eziqhelekileyo, ezisempilweni kunye nezinto eziyingozi ezihlaselayo.
Kuphononongo lweenyanga ezi-126 kubantwana abangama-3, abo basela i-70 mL yobisi oluvundisiweyo ngosuku babe malunga ne-20% yezifo ezosulelayo ezisezantsi xa kuthelekiswa neqela lolawulo.
Ukuba awukutyi ukutya okuvundisiweyo rhoqo, ukuthatha izongezo zeprobiotic yenye inketho.
Kuphononongo lweentsuku ezingama-152 kubantu abangama-28 abosulelwe yi-rhinovirus, abo bancediswa nge-probiotic Bifidobacterium animalis babenempendulo enamandla yokuzikhusela kunye namanqanaba entsholongwane asezantsi kuneqela lolawulo.
sebenzisa iswekile encinci
Uphando olusakhulayo lubonisa ukuba iiswekile ezongeziweyo kunye neecarbohydrates ezisulungekileyo zinokufaka isandla ngokungafaniyo ekutyebeni kakhulu kunye nokutyeba.
Ukutyeba ngokugqithiseleyo nako kusenokwandisa amathuba okugula.
Ngokophononongo loqwalaselo lwabantu abaphantse babe li-1000 XNUMX, abantu abatyebe kakhulu abafumene umkhuhlane banethuba eliphindwe kabini lokufumana umkhuhlane kunabantu abafumene umkhuhlane kodwa bengatyebanga.
Ukunciphisa iswekile kunokunciphisa ukuvuvukala kunye nokunceda ukunciphisa umzimba, ngaloo ndlela ukunciphisa umngcipheko weemeko zempilo ezingapheliyo ezifana nohlobo lwe-2 yeswekile kunye nesifo senhliziyo.
Ngenxa yokuba ukutyeba, uhlobo lwe-2 yeswekile, kunye nesifo senhliziyo kunokuwenza buthathaka amajoni omzimba, ukunciphisa iswekile eyongeziweyo yinxalenye ebalulekileyo yokutya okomeleza umzimba.
Kufuneka uzame ukunciphisa ukusetyenziswa kweswekile ukuya ngaphantsi kwe-5% yeekhalori zakho zemihla ngemihla. Oku kulingana malunga neepunipoli ze-2000 (2 grams) zeswekile kumntu odla iikhalori ze-25 ngosuku.
Yenza umthambo ophakathi
Nangona ukuzilolonga ixesha elide kunokudodobalisa inkqubo yomzimba yokuzikhusela, umthambo olinganiselweyo unokwandisa ukuxhathisa komzimba.
Uphononongo lubonisa ukuba neseshini enye yomthambo ophakathi inokonyusa ukusebenza kwezitofu zokugonya kubantu abanesistim somzimba esisengozini.
Ngaphezu koko, ukwenza umthambo rhoqo, okulinganiselweyo kunokunciphisa ukudumba kwaye kuncede iiseli zokuzikhusela kwizifo zihlaziyeke rhoqo.
Imizekelo yomthambo ophakathi ibandakanya ukuhamba ngokukhawuleza, ukukhwela ibhayisekile rhoqo, ukubaleka, ukuqubha, nokuhamba kancinci. Kufuneka kwenziwe ubuncinane imizuzu eli-150 yokuzivocavoca okuphakathi ngeveki.
Ngamanzi
I-hydration ayikukhuseli kwiintsholongwane kunye neentsholongwane, kodwa ukuthintela ukuphelelwa ngamanzi emzimbeni kubalulekile kwimpilo yonke.
Ukuphelelwa ngamanzi emzimbeni kunokubangela intloko ebuhlungu kwaye kuchaphazele ukusebenza komzimba, ukugxila, isimo sengqondo, ukugaya, intliziyo kunye nokusebenza kwezintso. Ezi ngxaki zandisa ukuchaphazeleka kwesi sifo.
Ukuthintela ukuphelelwa ngamanzi emzimbeni, kufuneka usele ulwelo olwaneleyo yonke imihla. Amanzi anconyiwe kuba awaqukethe iikhalori, izongezo kunye noshukela.
Ngelixa iti kunye nejusi zihambisa amanzi, kungcono ukunciphisa ukusetyenziswa kwejusi kunye neti ngenxa yeswekile ephezulu.
Njengomgaqo jikelele, kufuneka usele xa unxaniwe. Unokufuna ulwelo olungakumbi ukuba wenza umthambo ngamandla, usebenza ngaphandle, okanye uhlala kwindawo eshushu.
lawula inqanaba loxinzelelo lwakho
uxinzelelo kunye nexhalaukunciphisa i ngundoqo kwimpilo yomzimba.
Uxinzelelo lwexesha elide lubangela ukuvuvukala kunye nokungalingani kwi-immune cell function.
Ngokukodwa, uxinzelelo lwengqondo olude lunokucinezela ukuphendula kwamajoni omzimba ebantwaneni.
Imisebenzi enokunceda ukulawula uxinzelelo ibandakanya ukucamngca, umthambo, i-yoga, kunye nezinye iindlela zokucinga. Iiseshoni zonyango nazo zinokusebenza.
Izongezo zesondlo
Olunye uphononongo lubonisa ukuba ezi zongezo zezondlo zilandelayo zinokomeleza impendulo yomzimba wonke:
Ivithamin C
Ngokophononongo lwabantu abangaphezu kwe-11.000, i-1.000-2.000 mg ngosuku Ivithamin C Ukuyithatha kunciphise ixesha lokubanda nge-8% kubantu abadala kunye ne-14% kubantwana. Nangona kunjalo, ukuxhaswa akuzange kuthintele ukuqala kweengqele.
Ivithamin D
Ukunqongophala kweVithamini D kwandisa umngcipheko wokugula, ngoko ke ukongezelela kunokuchasana nale mpembelelo. Nangona kunjalo, ukuthatha i-vitamin D ayiboneleli ngeenzuzo ezongezelelweyo xa unamanqanaba aneleyo.
zinc
Ekuhlaziyweni kwabantu abangama-575 abanomkhuhlane, ukongeza ngaphezu kwe-75 mg ye-zinc ngosuku kunciphisa ixesha lokubanda nge-33%.
Umdala-iqunube
Olunye uphononongo oluncinci lufumene ukuba i-elderberry inokunciphisa iimpawu zosulelo lwentsholongwane yentsholongwane ephezulu yokuphefumla, kodwa uphando oluninzi luyafuneka.
echinacea
Uphononongo lwabantu abangaphezu kwama-700, echinacea bafumanise ukuba abo bathathe i-placebo okanye abangenalo unyango baphinde baphila ngokubanda ngokukhawuleza.
igalikhi
Uphononongo oluphezulu lweeveki ezili-146 kubantu be-12 lufumene ukuba ukongezwa kwegalikhi kuncitshiswe ukuphindaphinda kweengqele malunga ne-30%.
yeka ukutshaya
Yeka ukutshaya kuba akongezi nje kuphela umngcipheko womhlaza kodwa kuyonakalisa inkqubo yomzimba yokuzikhusela. Ukutshaya kuthiwa kunefuthe elibi kwi-immunity yemvelo.
Kwakhona kunokunyusa umngcipheko wokuphuhlisa iimpendulo ezinobungozi ze-pathogenic immune, kwaye ukutshaya kunciphisa ukusebenza kokhuselo lwamajoni omzimba.
phuma elangeni
Ukungena ekukhanyeni kwendalo yenye yezona zinto zibalulekileyo ezinegalelo kwimveliso ye-vitamin D emzimbeni. I-Vitamin D ibalulekile ekusebenzeni okunempilo kwamajoni omzimba njengoko inceda umzimba ukuvelisa amajoni omzimba.
Izinga eliphantsi levithamini D emzimbeni yenye yezona zinto zibangela iingxaki zokuphefumla. Ukuhamba ngokukhawuleza ekukhanyeni kwelanga imizuzu eyi-10-15 kuya kuqinisekisa ukuba i-vitamin D eyaneleyo iveliswa emzimbeni.
Ngenxa yoko;
ukomeleza amajoni omzimbaIsebenza kakuhle ekwandiseni ukuchasana nomzimba, kukho ezinye iingongoma eziza kuqwalaselwa kule nto.
Iindlela zokomeleza ngokwemvelo ukuxhathisa umzimbaEzinye zezi zinto kukunciphisa ukusetyenziswa kweswekile, ukusela amanzi ngokwaneleyo, ukwenza umthambo rhoqo, ukulala ngokwaneleyo kunye nokulawula amanqanaba oxinzelelo.
Ngoxa ezi ndlela zendalo zingasithinteli izifo, zomeleza ukhuseleko lomzimba kwiintsholongwane eziyingozi.
Amanqaku ekufanele uwafunde
