Heino Maitiro Ekutsanya Kwenguva Dzinogona Kubatsira Yako immune System

Zvemukati

• Iyo Masvomhu Anotevera Kutsanya
• Maitiro Ekuyedza Kupindira Kwekupinda
• Ongororo ye

Ongororo ichangoburwa mujenari Tsamba dzekuzvidzivirira inoratidza kuti nguva yekudya inogona kupa immune system yako kumucheto.

"Kutsanya kuri pakati nepakati kunowedzera mwero wekuzvinyima [cell cell recycling] uye, nekudaro, kunoderedza huwandu hwekuputika mumuviri," anodaro Jamal Uddin, Ph.D., munyori wemubvunzo. "Izvi zvinobva zvaita kuti immune system ishandise zvakakwana zviwanikwa zvayo kurwisa kurwara."

Muchidimbu, iyo yakawandisa koriori kusanaya kunoita kuti muviri wako utsvage refuel nekushandura maseru akakuvara kuita zvinovaka muviri, izvo zvinoderedza kuzvimba kunokonzerwa nemaseru iwayo, anodaro Herman Pontzer, Ph.D., munyori we Kupisa (Buy It, $20, amazon.com), a new look at metabolism.

Iyo Masvomhu Anotevera Kutsanya

Inguva ipi inokonzeresa iyi calorie-inodzivirirwa chiratidzo kumuviri? Ongororo yekutanga yekutsanya kwekumira mukati New England Chinyorwa cheMishonga vakawana kuti kudya kwakakodzera mumawindo emaawa matanhatu kana masere (taura, kubva masikati kusvika 6 pm kana 11 am kusvika 7 pm) inobatsira mukuderedza kuzvimba uchienzanisa nezuva rekudya, asi hwindo remaawa gumi nemaviri rakaderera kudaro, anodaro Mark Mattson, Ph.D., mumwe munyori wechidzidzo ichi. (Zvakabatana: Kutsanya Kwepakati Kunogona Kukanganisa Pfungwa Dzako, Maererano Nenyanzvi)

Asi iwe unokohwa mamwe mabhenefiti iwe usiri pamagumo anodzvinyirira, anodaro Marie Spano, RD.N., nyanzvi yemitambo yemitambo uye munyori anotungamira we Nutrition for Sport, Exercise, and Health. "Zvidzidzo zvenguva pfupi-zvinoshandisa kudya-kwakatemerwa kudya, uko chikafu chinorambidzwa kumawindo emaawa gumi nematatu kana zvishoma [senge 7am kusvika 8 pm], ratidza kuti rinogona kubatsira kudzora kuzvimba."

Maitiro Ekuyedza Kupindira Kwekupinda

Kana iwe uchitsvaga kudzoreredza hwindo rako rekudya, Mattson anokurudzira kuti uite izvi zvishoma nezvishoma kuti uwirirane nekurwadziwa kwenzara kushoma. Kana maawa matanhatu- kana masere ekudya inguva yako iri chinangwa chako, Spano inokurudzira "kugadzira chikafu chako chikafu chikafu uye kudya chikafu pakutanga kwehwindo rako, pakati, uye pakupedzisira." Mapuroteni akanyatsopatsanurwa kunze kwemaawa matatu kusvika mashanu emaore ekuchengetedza tsandanyama nekuwana, semuenzaniso.

Kuti uwedzere kudzivirira kuzvimba, ramba uchiita maekisesaizi. "Apo muviri wako unogadzirisa kushandisa simba rawo rakawanda pakuita basa rekuita uye kurovedza muviri, imwe yenzira dzaunoita nayo iri nekuderedza simba rinoshandiswa mukuzvimba," anodaro Pontzer. (Ona: Maekisesaizi Anogona Kuvandudza Sei Immune System Yako)

Shape Magazine, Chikunguru/Nyamavhuvhu 2021 chinyorwa

Ongororo ye