Okuqukethwe kwe-athikili
Kungumsebenzi wamasosha omzimba ukuvikela imizimba yethu ezifweni. Lesi simiso esiyinkimbinkimbi siqukethe amangqamuzana esikhumbeni, igazi, umnkantsha, izicubu nezitho. Ivikela imizimba yethu emagciwaneni angaba yingozi (njengamabhaktheriya namagciwane).
Cabanga ngesimiso sokuzivikela komzimba njengeqembu lomculo wezinsimbi. Ukuze kuculwe kahle kakhulu, zonke izinsimbi nomculi we-orchestra kulindeleke ukuthi zinikeze ukusebenza okungcono kakhulu.
Kuyinto engathandeki ngomculi ukuba adlale ngesivinini esiphindwe kabili noma ngokuzumayo akhiphe umsindo ophindwe kabili kunomculo ovame ukuwenza. Zonke izingxenye ze-orchestra kufanele zisebenze ncamashi ngokohlelo.
Okufanayo kuya ngamasosha omzimba. Ukuze kuvikelwe kangcono imizimba yethu ekulimaleni, zonke izingxenye zamasosha omzimba zidinga ukusebenza ngendlela eqondile. Indlela engcono kakhulu yokufeza lokhu ukuqinisa amasosha omzimba nokumelana nomzimba..
lapha izindlela zemvelo zokuqinisa amasosha omzimba nokumelana nomzimba...
Ungakuqinisa Kanjani Ukungavikeleki Nokumelana Nomzimba?
lala ngokwanele
Ukulala nokuzivikela komzimba kuhlobene eduze. Ukungalali ngokwanele noma izinga eliphansi kudala amathuba aphezulu okuba sengozini yokugula.
Ocwaningweni olwenziwa kubantu abadala abangu-164 abanempilo enhle, labo ababelala ngaphansi kwamahora ayisi-6 ubusuku ngabunye babesengozini yokungenwa umkhuhlane kunalabo ababelala amahora angu-6 noma ngaphezulu ubusuku ngabunye.
Ukuphumula okwanele ngokwemvelo kuqinisa ukungatheleleki. Ungalala kakhulu uma ugula ukuze usize amasosha akho omzimba alwe nesifo kangcono.
Abantu abadala badinga amahora angu-7 noma ngaphezulu okulala, intsha idinga amahora angu-8-10, futhi izingane ezisacathula nezinsana zidinga amahora angu-14 noma ngaphezulu.
udle ukudla kwezitshalo okuningi
Ukudla kwezitshalo zemvelo, njengezithelo, imifino, amantongomane, imbewu, kanye nemifino, kunothile ngezakhi kanye nama-antioxidants angabanika umkhawulo wokulwa namagciwane ayingozi.
Ama-antioxidantsKuyasiza ekunciphiseni ukuvuvukala ngokulwa nezinhlanganisela ezingazinzile ezibizwa ngokuthi ama-radicals mahhala, angabangela ukuvuvukala lapho amazinga aphezulu enqwabelana emzimbeni.
Ukuvuvukala okungamahlalakhona kuyimbangela yezifo eziningi, okuhlanganisa nesifo senhliziyo, i-Alzheimer kanye neminye imidlavuza.
i-fiber ekudleni kwezitshalo, i-microbiome yamathumbuYondla amathumbu noma umphakathi webhaktheriya onempilo emathunjini. I-gut microbiome eqinile iqinisa amasosha omzimba futhi isiza ukuvikela amagciwane ayingozi ukuthi angangeni emzimbeni ngomgudu wokugaya ukudla.
Ngaphezu kwalokho, izithelo nemifino kunothe ngemisoco efana ne-vitamin C, enganciphisa isikhathi somkhuhlane.
udle amafutha anempilo
amafutha omnqumo ve uhlobo lwenhlanziAmafutha anempilo, njengalawo atholakala ku
Nakuba ukuvuvukala kwezinga eliphansi kuyimpendulo evamile yokucindezeleka noma ukulimala, ukuvuvukala okungapheli kungacindezela amasosha omzimba.
Amafutha omnqumo, aphikisana kakhulu nokuvuvukala, anciphisa ingozi yezifo ezingapheli njengesifo senhliziyo nesifo sikashukela sohlobo 2. Ngaphezu kwalokho, izakhiwo zayo zokulwa nokuvuvukala zisiza umzimba ukuba ulwe namabhaktheriya adala izifo nama-virus.
salmon kanye imbewu ye-chiaI-Omega 3 fatty acids nayo ilwa nokuvuvukala.
Yidla ukudla okubilile noma uthathe isithasiselo se-probiotic
ukudla okuvutshiweInothile ngamabhaktheriya anenzuzo abizwa ngokuthi ama-probiotics atholakala emgudwini wokugaya ukudla.
Lokhu kudla kuhlanganisa iyogathi, i-sauerkraut, ne-kefir.
Ucwaningo luphakamisa ukuthi inethiwekhi echumayo yamabhaktheriya amathumbu ingasiza amangqamuzana omzimba ahlukanise phakathi kwamaseli avamile, anempilo kanye nezinto eziyingozi ezihlaselayo.
Ocwaningweni lwezinyanga ezi-126 ezinganeni eziyi-3, labo abaphuza u-70 ml wobisi olubilile ngosuku babe nezifo ezithathelwanayo zezingane ezingaba ngu-20% uma kuqhathaniswa neqembu elilawulayo.
Uma ungakudli ukudla okuvutshelwe njalo, ukuthatha ama-probiotic supplements kungenye inketho.
Ocwaningweni lwezinsuku ezingama-152 kubantu abayi-28 abangenwe ubhejane, labo abengezwe nge-probiotic Bifidobacterium animalis babenempendulo enamandla yokuzivikela komzimba kanye namazinga egciwane aphansi kuneqembu elilawulayo.
dla ushukela omncane
Ucwaningo olusafufusa lubonisa ukuthi ushukela owengeziwe kanye nama-carbohydrate acolisisiwe angaba nomthelela ngokulinganayo ekukhuluphaleni ngokweqile nasekukhuluphaleni.
Ukukhuluphala ngokweqile kungandisa amathuba okugula.
Ngokocwaningo olwenziwa ngabantu abacishe babe inkulungwane, abantu abakhuluphele abathole umkhuhlane lo basemathubeni aphindwe kabili okuthola umkhuhlane kunabantu abathole umkhuhlane kodwa bengakhuluphali.
Ukunciphisa ushukela kunganciphisa ukuvuvukala nokusiza ukulahlekelwa isisindo, ngaleyo ndlela kunciphise ingozi yezimo zempilo ezingapheli ezifana nesifo sikashukela sohlobo lwe-2 nesifo senhliziyo.
Njengoba kunikezwe ukuthi ukukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo kungawenza buthaka amasosha omzimba, ukunciphisa ushukela owengeziwe kuyingxenye ebalulekile yokudla okuqinisa umzimba.
Kufanele uzame ukunciphisa ukusetshenziswa kukashukela kube ngaphansi kuka-5% wekhalori yakho yansuku zonke. Lokhu kulingana nezipuni ezi-2000 (amagremu angu-2) kashukela kumuntu odla ama-calories angu-25 ngosuku.
Zivocavoce ngokusesilinganisweni
Nakuba ukuvivinya umzimba ngamandla isikhathi eside kungacindezela isimiso somzimba sokuzivikela ezifweni, ukuvivinya umzimba ngokulinganisela kungandisa ukumelana nomzimba.
Ucwaningo lukhombisa ukuthi ngisho neseshini eyodwa yokuzivocavoca okusesilinganisweni ingakhuphula ukusebenza kahle kwemithi yokugoma kubantu abanamasosha omzimba asengozini.
Ngaphezu kwalokho, ukuvivinya umzimba okuvamile, okusesilinganisweni kunganciphisa ukuvuvukala futhi kusize amangqamuzana omzimba avuseleleke njalo.
Izibonelo zokuzivocavoca okusesilinganisweni zifaka ukuhamba ngokushesha, ukugibela ibhayisikili okuvamile, ukugijima, ukubhukuda, nokuhamba kancane. Okungenani imizuzu engu-150 yokuzivocavoca okusesilinganisweni ngesonto kufanele kwenziwe.
Okamanzi
Ukukhipha amanzi emanzini akuvikeli ngempela kumagciwane namagciwane, kodwa ukuvimbela ukuphelelwa amanzi emzimbeni kubalulekile empilweni yonke.
Ukuphelelwa amanzi emzimbeni kungabangela ubuhlungu bekhanda futhi kuthinte ukusebenza komzimba, ukugxila, isimo sengqondo, ukugaya, ukusebenza kwenhliziyo nezinso. Lezi zinkinga zandisa amathuba okuba sengozini yokuthola lesi sifo.
Ukuze uvimbele ukuphelelwa amanzi emzimbeni, kufanele uphuze uketshezi olwanele nsuku zonke. Amanzi atuswa ngoba awanawo ama-calories, izithasiselo noshukela.
Nakuba itiye nejusi kunciphisa amanzi, kungcono ukunciphisa ukusetshenziswa kwejusi netiye ngenxa yokuqukethwe kwakho ushukela omningi.
Njengomthetho ojwayelekile, kufanele uphuze uma womile. Ungase udinge uketshezi oluthe xaxa uma uzivocavoca, usebenza ngaphandle, noma uhlala endaweni eshisayo.
lawula izinga lakho lokucindezeleka
ukucindezeleka nokukhathazekanciphisa i kuyisihluthulelo sempilo yokuzivikela komzimba.
Ukucindezeleka isikhathi eside kubangela ukuvuvukala nokungalingani ekusebenzeni kwamangqamuzana omzimba omzimba.
Ikakhulukazi, ukucindezeleka kwengqondo isikhathi eside kungacindezela impendulo yokuzivikela komzimba ezinganeni.
Imisebenzi engasiza ukuphatha ingcindezi ihlanganisa ukuzindla, ukuzivocavoca, i-yoga, nezinye izinqubo zokucabanga. Izikhathi zokwelapha nazo zingasebenza.
Izithasiselo zokudla okunempilo
Olunye ucwaningo lubonisa ukuthi izithako ezilandelayo zokudla okunomsoco zingaqinisa ukusabela komzimba wonke:
I-vitamin C
Ngokusho kokubuyekezwa kwabantu abangaphezu kwe-11.000, i-1.000-2.000 mg ngosuku I-vitamin C Ukuwuthatha kwehlisa isikhathi somkhuhlane ngo-8% kubantu abadala kanye no-14% ezinganeni. Nokho, ukwengezelelwa akuzange kuvimbele ukuqala kwemikhuhlane.
Ivithamini D
Ukuntuleka kwe-Vitamin D kwandisa ingozi yokugula, ngakho-ke ukugcwalisa kungamelana nalo mphumela. Nokho, ukuthatha uvithamini D akunikezeli noma iyiphi inzuzo eyengeziwe uma unamazinga anele.
zinc
Ekubuyekezeni abantu abangu-575 abanomkhuhlane, ukufaka ngaphezu kuka-75 mg we-zinc ngosuku kunciphisa isikhathi somkhuhlane ngama-33%.
Umdala-berry
Ukubuyekezwa okukodwa okuncane kwathola ukuthi i-elderberry inganciphisa izimpawu ze-viral upper respiratory infection, kodwa ucwaningo olwengeziwe luyadingeka.
i-echinacea
Ucwaningo lwabantu abangaphezu kuka-700, i-echinacea bathole ukuthi labo abathatha i-placebo noma abangazange babelaphe balulame emakhazeni ngokushesha kancane.
garlic
Ucwaningo lwezinga eliphezulu lwamasonto angu-146 kubantu abangu-12 lwathola ukuthi ukufakwa kukagalikhi kunciphisa imvamisa yemikhuhlane cishe ngama-30%.
yeka ukubhema
Yeka ukubhema ngoba akugcini nje ngokukhulisa amathuba okuba nomdlavuza kodwa futhi kuphazamisa isimiso somzimba sokuzivikela ezifweni. Ukubhema kuthiwa kunomphumela ongemuhle ekugomeni kwemvelo.
Kungase futhi kwandise ingozi yokuthuthukisa ukusabela okuyingozi kwamasosha omzimba, futhi ukubhema kunciphisa ukusebenza kahle kwezivikeli mzimba.
phuma elangeni
Ukungena ekukhanyeni kwemvelo kungenye yezinto ezibaluleke kakhulu ezinomthelela ekukhiqizeni uvithamini D emzimbeni. I-Vitamin D ibalulekile ekusebenzeni okunempilo kwamasosha omzimba njengoba isiza umzimba ukukhiqiza amasosha omzimba.
Izinga eliphansi likavithamini D emzimbeni lingenye yezimbangela eziyinhloko zezinkinga zokuphefumula. Ukuhamba ngokushesha elangeni imizuzu eyi-10-15 kuzoqinisekisa ukuthi kukhiqizwa uvithamini D owanele emzimbeni.
Ngenxa yalokho;
qinisa amasosha omzimbaIsebenza ngempumelelo ekwandiseni ukumelana nomzimba, kukhona amaphuzu okufanele acatshangelwe ngalokhu.
Izindlela zokuqinisa ngokwemvelo ukumelana nomzimbaOkunye kwalokhu ukunciphisa ukusetshenziswa kukashukela, ukuphuza amanzi anele, ukuzivocavoca njalo, ukulala ngokwanele nokulawula amazinga okucindezeleka.
Nakuba lezi zindlela zemvelo zingazivimbi izifo, ziqinisa ukuzivikela komzimba emagciwaneni ayingozi.
Imibhalo Okufanele Uyifunde
