Zvakavanzika zvekusazomborwara

Zvemukati

• Mhedziso
• 1. Idya muriwo wakasvibirira
• 2. Tora Vitamin D
• 3. Ramba uchifamba
• 4. Wana nguva yakakwana yokurara
• 5. Darika doro
• 6. Dzikama
• 7. Inwa green tea
• 8. Wedzera ruvara pakudya
• 9. Iva nehukama
• 10. Wana mushonga wekudzivirira furuwenza
• 11. Dzidzira utsanana
• 12. Chengeta pachako
• Tora woenda nazvo

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mhedziso

Zvakawanda zvakavanzika zvehutano hwakanaka hazvisi zvakavanzika zvachose, asi zvinonzwisisika. Semuenzaniso, iwe unofanirwa kudzivirira kusangana nehutachiona uye hutachiona kuchikoro nekubasa. Asi huwandu hwakawanda hweimwe inonzwa-yakanaka mhinduro dzinogona kukubatsira iwe kurarama hutano paunenge uchidzivirira iyo inomhanya mhino kana huro inorwadza. Heano mazano gumi nemaviri ekudzivirira kutonhora uye dzihwa.

1. Idya muriwo wakasvibirira

Girinhi, miriwo ine mashizha ane mavitamini mazhinji ayo anobatsira iwe kuchengetedza kudya kwakaringana - uye kutsigira immune immune system. Zvinoenderana nekuongororwa kwemakonzo, kudya cruciferous miriwo kunotumira chiratidzo chemakemikari kumuviri unosimbisa chaiwo maseru-epasi mapuroteni anodiwa kuti ushande zvakanaka immune system. Muchidzidzo ichi, mbeva dzakagwinya dzakatorerwa miriwo yakasvibira dzakarasikirwa makumi manomwe kusvika makumi masere muzana muzana yemaseru-epuroteni epasi.

2. Tora Vitamin D

Mishumo inoratidza kuti vazhinji veAmerica vanokundikana pane yavo yezuva nezuva vhitamini D zvinodiwa. Kushomeka kwevhitamini D kunogona kutungamira kuzviratidzo senge kusasimba kwemapfupa kukura, matambudziko emwoyo, uye immune system isina kusimba.

Mhedzisiro kubva kuongororo ya2012 mumagazini Pediatrics yakaratidza kuti vana vese vanofanirwa kuongororwa mavitamini D akakwana. Izvi zvinonyanya kukosha kune avo vane ganda rakasviba, nekuti havawani vhitamini D zviri nyore kubva pakuvhenekerwa nezuva.

Chikafu chine manyuko akanaka evitamini D chinosanganisira mazai emazai, howa, saumoni, tuna yemumagaba, uye chiropa chemombe. Iwe unogona zvakare kutenga vhitamini D zvinowedzera kune yako yegirosa grocery kana pharmacy. Sarudza zvinowedzera zvine D3 (cholecalciferol), sezvo zviri nani pakusimudza ropa rako revhitamini D.

Tenga vhitamini D.

3. Ramba uchifamba

Kugara uchishingairira nekutevera tsika yekurovedza muviri yenguva dzose - sekufamba katatu pavhiki - zvinoita zvinopfuura kukuchengetedza iwe uye kudimburira. Sekureva kwechidzidzo chakaburitswa mumagazini Neurologic Clinicians, kugara uchirovedza muviri zvakare:

• inochengeta kuzvimba uye chirwere chisingaperi chiripo
• inoderedza kushungurudzika uye kusunungurwa kwemahormone ane chekuita nekushushikana
• inowedzera kutenderera kwezvirwere-kurwisa chena masero eropa (WBCs), ayo anobatsira muviri kurwisa dzihwa

4. Wana nguva yakakwana yokurara

Kuwana kurara kwakaringana kwakakosha zvakanyanya kana iwe wakambosangana nehutachiona, sekureva kwechidzidzo chakaburitswa muArch Archives of Internal Medicine. Vagari vamuviri vane hutano avo vakarara kweanosvika maawa masere manheru ega ega kweanopfuura vhiki mbiri vakaratidza kurwisa kwakanyanya hutachiona. Vaya vairara maawa manomwe kana mashoma husiku hwega hwega vaive nechetatu muzana vangangoita hutachiona mushure mekuratidzwa.

Chimwe chikonzero chingave chekuti muviri unoburitsa ma cytokines panguva yakareba yekurara. Cytokines rudzi rweprotein. Vanobatsira muviri kurwisa hutachiona nekugadzirisa immune system.

5. Darika doro

Tsvagurudzo nyowani inoratidza kuti kunwa doro kunogona kukuvadza masero emuviri emuviri, chinhu chakakosha chemuviri wemuviri. Kuwedzera kwekunwa doro nekufamba kwenguva kunogona kuwedzera kusangana kwemunhu kuhutachiona uye hutachiona hutachiona.

A mumagazini Clinical and Vaccine Immunology akafananidza masero e dendritic nema immune system anopindura mumakonzo anonwa doro nemakonzo anga asina kupihwa doro. Doro rakadzvinyirira hutachiona mumakonzo kumadhigirii akasiyana. Vanachiremba vanoti ongororo iyi inobatsira kutsanangura kuti nei majekiseni asinganyanyobatsira vanhu vakapindwa muropa nedoro.

6. Dzikama

Kwemakore, vanachiremba vakafungidzira kuti paive nekubatana pakati pekusingaperi kwekushushikana kwepfungwa uye chirwere chemuviri. Kuwana nzira inoshanda yekugadzirisa kushushikana kwako kunogona kuenda nenzira yakareba kune hutano hwakakwana, maererano neongororo ya2012 yakaburitswa neNational Academy yeSainzi. Edza kudzidzira iyo yoga kana kufungisisa kuti ubvise kunetseka.

Cortisol inobatsira muviri kurwisa kuzvimba uye chirwere. Kuburitswa kwehomoni muvanhu vane kushushikana kusingaperi kunoderedza kushanda kwayo. Izvi zvinogona kukonzera kuwedzera kuzvimba uye chirwere, pamwe neasina kushanda immune system.

7. Inwa green tea

Kwemazana emakore, green tea yave ichibatanidzwa nehutano hwakanaka. Green tii hutano hutano hunogona kunge hwakakonzerwa nehupamhi hwayo hwe antioxidants, inonzi flavonoids.

Zvinoenderana neongororo yakaburitswa muChinyorwa cheAmerican College of Nutrition, akati wandei matsva-akabikwa makapu pazuva anogona kutungamira kune angangove maripo ehutano. Izvi zvinosanganisira kudzikira kweropa uye kudzikisira njodzi yehutano hwepfungwa

Tenga tii tii.

8. Wedzera ruvara pakudya

Iwe unonetseka here kurangarira kudya michero yako nemiriwo pakudya kwese? Kubika nemavara ese emuraraungu kuchakubatsira iwe kuwana akasiyana mavitamini akadai sevitamini C.

Tenga vhitamini C.

Kunyangwe pasina humbowo hwekuti vhitamini C inogona kudzikisira hurema kana hurefu hwehurwere, ongororo ya2006 kubva kuEuropean Journal yeClinical Nutrition inoratidza kuti inogona kubatsira immune system kubvisa dzihwa nefuru, kunyanya kune avo vakashushikana.

9. Iva nehukama

Vanachiremba vagara vaona kubatana pakati pechirwere chisingaperi uye kusurukirwa, kunyanya kune vanhu vanopora kubva pakuvhiya kwemoyo. Vamwe vakuru vakuru vezvehutano vanotofunga nezvekuzviparadzanisa nevamwe sengozi yezvirwere zvisingaperi.

Tsvagiridzo yakaburitswa neAmerican Psychological Association inoratidza kuti kuzviparadzanisa nevamwe kunogona kuwedzera kushushikana, izvo zvinoita kuti muviri udzivirire uye kugona kupora nekukurumidza. Muchidzidzo, makonzo evarume anga achinyanya kukanganiswa nekukuvara kubva kune vehukama kuzvipatsanura pane vakadzi.

10. Wana mushonga wekudzivirira furuwenza

Izvo zvinokurudzira kuti vanhu vese vanopfuura mwedzi mitanhatu yemazera vawane jekiseni rekudzivirira furu. Nekudaro, izvo zvinosiyiwa zvinofanirwa kuitirwa vamwe vanhu, kusanganisira avo vane zvakanyanya kukanganiswa kweakisi nemazai ehuku. Kurwara kwakanyanya kunotungamira kuzviratidzo senge mikoko kana anaphylaxis.

Vanhu vakave nekukanganisa kwakakomba kubaya furuwenza pashuk vanofanirwa zvakare kudzivirira majekiseni egore. Muzviitiko zvisingawanzoitika, mushonga unogona kutungamira mukusimudzira kwe .

11. Dzidzira utsanana

Kuganhurira kuratidzwa kwako pakurwara nekudzivirira utachiona chinhu chakakosha kuti ugare uine hutano. Hedzino dzimwe nzira dzekudzidzira hutsanana.

• Shower zuva nezuva.
• Shamba maoko usati wadya kana kugadzirira chikafu.
• Shamba maoko ako usati waisa malensi ekuonana kana kuita chero chimwe chiitiko chinounza iwe kusangana nemeso kana muromo.
• Shamba maoko ako kwemasekondi makumi maviri uye kwesha pasi pezvenzara dzako.
• Vhara muromo wako nemhino netissue kana uchikosora kana kuhotsira.
• Takura chinwiwa-chinochenesa ruoko chinosuka kwekushandisa pa-iyo. Disinfect nzvimbo dzakagovaniswa, dzakadai semakhibhodi, nhare, zviguburi zvegedhi, uye maremoteji.

12. Chengeta pachako

Huru hutachiona hunogona kupona pameso kwemaawa makumi maviri nemana, sekureva kweNational Health Service. Izvo zvinosiya yakawanda nguva yekuti utachiona hupararire pakati penhengo dzemhuri. Mumwe chete mwana anorwara anogona kupfuudza chirwere kumhuri yese munzira kwayo.

Kuti udzivise kugovana hutachiona, chengetedza zvinhu zvako pachako zvakasiyana. Zvinhu zvako zvinosanganisira:

• mabhurosi emazino
• matauro
• midziyo
• kunwa magirazi

Shamba zvinhu zvakasvibiswa - kunyanya matoyi anogoverwa - mumvura inopisa, ine sipo. Paunenge usina chokwadi, sarudza makapu ekunwa anoraswa, midziyo, uye matauro.

Tora woenda nazvo

Kuramba wakagwinya kunopfuura kungoita mashoma maitiro akanaka kana iwe usinganzwe mushe. Inosanganisira kugara uchirovedza muviri, chikafu chine hutano, uye kugara uine hydrated zuva rese.

Muviri wako unoshanda nesimba kuti urambe uchifamba uye uchishanda, saka ita shuwa kuti ugozvipa chikafu icho chinoda kuti chigare chiri chepamusoro-soro chimiro.