Tsika Dzinokuvadza Hutano Hwako

Zvemukati

• Ongororo ye

Iwe unowana furuwenza kupfurwa kwega kwega, tora multivitamin yemazuva ese uye uise kumusoro pazingi panongotanga sniffles. Asi kana iwe uchifunga kuti zvakakwana kuti ugare uine hutano, warasika. "Kugadzikana kwako kwemuviri kunokanganiswa nezvose zvinoita mararamiro ako," anodaro Roberta Lee, M.D., director wezvekurapa weContinuum Center for Health and Healing kuBeth Israel Medical Center muNew York City. "Unorara zvakadii husiku, kukwirisa kwepfungwa dzako kwakadii, unoita sei nehasha, zvaunoita kana zvausingadye - izvi zvese zvine chekuita nemabatirwo anoita immune system yako."

Uye ndiyo immune system yako - network yakaomarara yethymus, spleen, lymph nodes, chena masero eropa uye masoja ekudzivirira chirwere - anodzivirira mabhakitiriya nemavhairasi uye anobatsira muviri wako kurarama nekupindwa kwechirwere. Kana hurongwa uhu husina simba, hausi kungobatwa nezvirwere uye hurwere, asi zvakare haugone kurwisa kana vangowana mukana, anodaro Lee.

Ndosaka zvichikosha kubata tsika dzakaipa uye nemanzwiro akashata izvo zvinoputsa hutachiona. Kuti utange, taisa pamwechete rondedzero yetsika nhanhatu dzinokanganisa kugona kwako kugara zvakanaka, pamwe nezano rekuti ungazvigadzirisa sei uye wozvimisikidza panzira inoenda kuhutano husingaperi.

"Ndichaita musangano wemazino svondo rinouya."

Immune-system saboteur: Kuverengera

Ongororo yakaitwa paCarleton University muOttawa, Ontario, Canada, yakawana kuti vanhu vanoverengera muhupenyu hwavo hwezuva nezuva zvakaresa kurapwa uye vaine hutano hwakanyanya kupfuura vasingaite zvekumira pamberi. “Kana ukakurumidza kubata nedambudziko reutano, zvinobva zvaita zviri nani,” anodaro mumwe munyori weongororo anonzi Timothy A. Pychyl, Ph.D. Kunonoka kana kuregeredza zvachose kurapwa, sezvinowanzoitwa nevanoverengera, zvinogona kurebesa hurwere hwako - uye izvo zvinogona kunetesa immune system yako, zvichiita kuti uwedzere kubatwa nezvimwe zvirwere.

Kudzivirira hutachiona: Vanoverengera vanowanzodzivisa mabasa anoita seanokurira; chinangwa chavo ndechekudzivirira kushushikana kwekubata nechimwe chinhu panguva iyoyo, anodaro Pychyl. Kuti uite yako "yeku-ita" ive inokwanisika, iye anopa zano kubva kuchinangwa-chakanangana nezvinangwa kuita zvinoteedzera - mune mamwe mazwi, panzvimbo pekufunga hombe mufananidzo ("Ini handigone kurwara - ndinofanira kunge ndiri mukati chimiro chepamusoro chemujaho wangu svondo rinouya!

"Ndiri kuda kudzikira mapaundi gumi nekukasira, saka ndiri kuzvikwanisira kudya mini-mini katatu pazuva."

Immune-system saboteur: A yakawandisa-yakaderera-calorie kudya

Kudya kwakaderera kwazvo mumakoriyori hakupi muviri muviri chikafu chaunoda, uye pasina zvinovaka muviri zvakakwana, mashandiro esero akakuvara, kukanganisa immune system, anotsanangura Cindy Moore, MS, RD, mutauriri weCleveland-based yeAmerican Dietetic Association uye mutungamiriri wehutano hwehutano paThe Cleveland Clinic Foundation. "Kuderedza zvakanyanya macalorie haisi nzira inoshanda yekudzora huremu. Kudya chete kunonzwisisika uye kurovedza muviri ndiko kunogona kuita izvozvo," anowedzera Margaret Altemus, MD, anodzidzisa purofesa wepfungwa paCornell University's Weill Medical College muNew York City. muviri kupindura kunetseka. Zvakare, kusawana zvakakwana mamwe mavhitamini (kunyanya mamwe mavitamini B) kunogona kukonzera zviratidzo zvekushushikana, izvo zvakabatanidzwa nechirwere chemwoyo uye zvimwe zvinetso zvepanyama.

Kudzivirira hutachiona: Ita nepaunogona napo kutora yakajeka mamiriro emuviri wako. "Vakadzi vakawanda vanoda kuva 10 kana 15 mapaundi vakaonda kupfuura izvo zvakasikwa kwavari, uye vanowanzopa hutano hwavo semugumisiro," anodaro Altemus. Ungave uri kuyedza kuderedza uremu kana kuti kwete, gara uchiyedza kudya chikafu chine mwero uye svutugadzike zvinopa macalorie akakwana kuti urambe uine simba.

Kuti uwane mashoma mashoma emakoriori ezuva nezuva aunoda (iyo mari yausingafanire kudonhedza pazasi), Moore anoti shandisa iyi fomula inokurumidza: Govanisa uremu hwako mumapaundi ne2.2, wobva wawedzera iyo nhamba ne0,9; wedzera nhamba yabuda ne 24. Kana wakagara, wedzera nhamba yawawana pamusoro ne 1.25; kana iwe uchinyorova kushingaira, zviwedzere ne1.4; uye kana uchishanda zvine mwero, wedzera ne 1.55. Kumukadzi anorema 145 pounds, kuverenga kungava: 145 --: 2.2 = 65.9; 65.9 x 0.9 = 59.3; 59.3 x 24 = 1,423. Tichifunga kuti ari kushanda zvakapfava, anowedzera 1,423 ne 1.4, izvo zvinodudzira kune mashoma e1,992 macalorie pazuva.

Kushayikwa kwesimba uye zvisina kujairika kana kujeka kuenda kumwedzi zvinoratidza kuti unogona kunge usiri kudya zvakakwana. Nyanzvi yezvokudya inogona kukubatsira kuronga kudya kwako zvine hungwaru kuitira kuti uwane macalorie akakwana uye zvinovaka muviri uchiri kubvisa mamwe mapaundi; kuti uendeswe, fonera iyo American Dietetic Association pa (800) 366-1655 kana kushanyira eatright.org.

"Ndinoshanda mazuva gumi-maawa, ndinotora makirasi emanheru uye ndiri kugadzirisa imba yangu - ndinonzwa kunge musoro wangu uri kuputika!"

Immune-system saboteur: Kushungurudzika kusingaperi

Iko kushushikana kudiki kunogona kunyatso kugadzirisa immune immune; muviri wako unonzwa kushushikana, uye unokwidza antibody yayo (aka immunoglobulin: mapuroteni anorwisa mabhakitiriya, mavhairasi uye vamwe vapambi) anoverengera kutsiva - kwenguva pfupi.

Asi kusagadzikana kusingaperi kunotungamira kudonha maantibhakitiriya, ayo anoderedza kuramba kwako kutapukirwa, anodaro Lee, uyo anowedzera kuti semazuva mashoma kana matatu kana kupfuura ekushushikana kwakanyanya kunogona kuwedzera njodzi yako yekukanganisa ndangariro, kutadza kuenda kumwedzi, osteoporosis uye chirwere cheshuga.

Kudzivirira hutachiona: Munhu wose anopindura zvakasiyana kune kushungurudzika; icho chinonzwa kunge mutoro unorema kune mumwe mukadzi chingaratidzika kunge mbatatisi diki kune mumwe. Kana iwe uchinzwa kuremerwa, kurukutika kana kungoita pachena kumhanya-pasi, iwe ungangove uri kubata neisina hutano huwandu hwekushushikana. Kuputika kwechirwere chisingaperi senge psoriasis kana asthma zvakare inogona kuve ine chekuita nekushushikana. Saka zvakakosha kutora matanho ekubvisa hupenyu hwako mamiriro - basa rakashata, hukama hwakaipa - izvo zvinokonzeresa kuwanda zvisina musoro kwekushushikana kana kunetseka.

"Ndinopedza maawa mashanu ekurara mukati mevhiki -- asi ndinogadzirisa pakupera kwevhiki."

Immune-system saboteur: Kusawana kuzorora zvakakwana

Panguva yekurara, immune system yako inomuka uye inozvigadzirisa pachayo. Asi kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona. Muchokwadi, ongororo ya2003 mumagazini Psychosomatic Medicine yakawana kuti vanhu vakapotsa husiku hwekurara mushure mekugamuchira mushonga wehepatitis A vakaburitsa masoja ekudzivirira mashoma pane vakaita vanhu vakagara zvakanaka vakawanawo mushonga, ndokuzoenda kunorara panguva yavo yenguva yekurara.

Immunity booster: Vavarira kwemaawa masere ekurara usiku humwe, anodaro Joyce Walsleben, R.N., Ph.D., mutungamiriri weSleep Disorders Center paNew York University School of Medicine muManhattan. "Vamwe vakadzi vanoda zvakati kana zvishoma pane izvozvo; edzai kusvikira mawana iyo mari inokusiyai muchinzwa kuzorora muswere wese wezuva," anodaro. Rega kunwa caffeine masikati, uye vavarira kudzivirira doro kwemaawa matatu kusvika mana usati warara, nekuti zvese zvinogona kukanganisa kunaka kwekurara kwako.

Kana uri kurara zvakakwana uye uchiri kunzwa wakaneta mukati mezuva, taura nachiremba wako; zvinogona kunge uri kutambura nedambudziko rekurara - senge hope dzekurara (kuvharika kwemhepo panguva yekurara) kana kusagadzikana-makumbo chirwere - icho chinokonzera kumuka.

"Ndinoda kurovedza muviri - ndakarova jimini kanomwe pavhiki, maawa maviri panguva."

Immune-system saboteur: Kushanda zvakanyanya

Kurovedza muviri kwemaminetsi makumi matatu zuva nezuva kwakaratidzwa kuvandudza kushanda mumasero machena eropa, ayo anotsvairira mabhakitiriya nemavhairasi. Asi kushanda kunze kwenguva yakareba - uye zvakanyanya - kunogona kuita zvinopesana: Muviri wako unotanga kuona chiitiko chakanyanya semamiriro ekushushikana, uye yako immunoglobulin count inodonha. "Maminetsi makumi mapfumbamwe kana kudarika ekunyanyisa-kurovedza muviri kunokonzeresa kudonha kwema immune immune ayo anogona kutora kusvika mazuva matatu," anodaro Roberta Lee. "Ndicho chingava chikonzero nei vazhinji vanomhanya marathoni vachipedzisira varwara mushure memujaho wavo" -- kunyangwe zvakadaro zvakafanana kune isu tisiri nyanzvi dzekumhanya. Uye zvakare, nguva refu yekurovedza muviri inogona kuita kuti mavhitamini apere, izvo zvinogona kukonzera kurwara futi.

Kudzivirira hutachiona: Kana ukaronga kuenda wakasimba nguva yese yaunoshanda, gadzirisa zvirongwa zvako zvisingasviki awa nehafu. "Iva anonzwisisa," anodaro Lee. "Edza kukodzera muhafu yeawa kusvika paawa rekusimbisa-kusimba cardio, uyezve kana uchida kuramba uchienda, maminetsi makumi maviri ezviyereso." Kana iwe uchifarira nguva yekupera kwevhiki yakawedzerwa paimba yekurovedza muviri, ita shuwa kuti kurovedza muviri kwako kunosanganisira chiitiko chakaderera musimba uye kusimba - seyoga, Pilates kana kushambira nyore.

"Sisi vangu vakanditsamwisa chaizvo pavakabvunza kana ndikarema. Handina kutaura navo mumwedzi miviri."

Immune-system saboteur: Kuchengeta chigumbu

Chidzidzo chakaburitswa mu Sayenzi Yepfungwa vakaona kuti apo vatori vechikamu vakadzokorora mupfungwa mamiriro ezvinhu apo mumwe munhu akanga avakuvadza, uye akachengeta ruvengo rwavo kune munhu iyeye, vakaona kuwedzera kweropa uye kuwedzera kwekurova kwemoyo uye manzwiro asina kunaka - zviratidzo zvekare zvekushungurudzika, izvo zvinobatanidzwa immune immune system matambudziko. Kunyange zvazvo migumisiro yenguva refu yezviratidzo izvi haisati yadzidzwa, “zvi[nogona] kupedzisira zvakonzera kuparara kwomuviri,” anofungidzira kudaro munyori weongororo Charlotte vanOyen Witvliet, Ph.D., mumwe purofesa wepfungwa paHope College kuHolland. , Mich.

Kudzivirira hutachiona: Regerera, regerera, regerera! Apo vatori vechikamu muChidzidzo cheHope College vakatarisa pakuregerera munhu anenge avarwadzisa, mabhenefiti aive akajeka uye nekukurumidza: Vakadzikama uye vakanzwa manzwiro akanaka uye nekutonga.

Witvliet anosimbisa kuti kukanganwira vamwe kunosanganisira kuyeuka chiitiko pasina kutsamwa pamusoro pazvo - asi kwete kukanganwa zvakakugumbura. "Haisi nyaya yekushivirira, kupembedza kana kuti kuregerera maitiro emumwe munhu. Uye kuyananisa kungave kusina kukodzera kana munhu akakutadzira akaratidza kuti anokushungurudza kana kuti haavimbiki," anotsanangura kudaro Witvliet. "Chinhu chakakosha kubvuma nemoyo wese kurwadziwa kwako, wobva warega chero shungu kana kutsiva kumunhu iyeye."

Ongororo ye