Kutheni Ndisoloko Ndigula?

Umxholo

• Uyile nto uyityayo
• Vitamin D
• Ukuphelelwa ngamanzi emzimbeni
• Ukulala
• Izandla ezimdaka
• Impilo embi ngomlomo
• Ukuphazamiseka kwenkqubo yomzimba yokuzikhusela
• Imfuza
• Iimpawu zomzimba ngaphandle komzimba?
• Uxinzelelo oluninzi
• Iintsholongwane kunye nabantwana
• Imbonakalo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni ekugulisayo?

Akukho mntu ungakhange afumane ingqele okanye intsholongwane kwiintsuku nje ezimbalwa ngaphambi komsitho omkhulu. Abanye abantu, ukugula yindlela yokuphila, kwaye iintsuku zokuziva ziphilile zimbalwa kwaye zisekude. Ukuphelisa ukuthimla, ukuthimla, kunye neentloko kunokubonakala ngathi liphupha, kodwa kunokwenzeka. Nangona kunjalo, kufuneka uqale uyazi ukuba yintoni ekwenza ugule.

Uyile nto uyityayo

"Iapile ngemini igcina ugqirha kude" yintetho elula ephethe inyani. Ukuba awutyi ukutya okusondeleyo, ukutya okunesondlo, umzimba wakho awukwazi ukusebenza ngokusemgangathweni. Ukutya okungafanelekanga kukonyusa umngcipheko wezifo ezahlukeneyo.

Isondlo esifanelekileyo kukufumana izakhamzimba, iivithamini, kunye neeminerali ezifunwa ngumzimba wakho. Amaqela ahlukeneyo ubudala aneemfuno ezahlukeneyo zesondlo kunye neemfuno, kodwa imigaqo efanayo efanayo iyasebenza kubantu bayo yonke iminyaka:

• Yitya iziqhamo nemifuno imihla ngemihla.
• Khetha iiproteni ezijiyileyo kunamafutha.
• Nciphisa ukutyiwa kwakho kwamafutha, isodiyam kunye noshukela.
• Yitya ukutya okuziinkozo xa kunokwenzeka.

Vitamin D

Ukuba uhlala ugula rhoqo, unokukufumanisa kuluncedo ukukonyusa ukungenisa kwakho ivithamin D. Uphononongo lwakutsha nje lufumanise ukuba izongezo ze vithamin D zinokwenza ukuba umntu angabinalo usulelo olunamandla lokuphefumla. Ukunqongophala kukaVitamin D kukwanxulunyaniswe nenkqubo yomzimba yokuzikhusela ebuthathaka. Yandisa ukutya kwakho ivithamin D ngokutya okufana neentlanzi ezinamafutha, izikhupha zamaqanda, kunye nama-mushroom. Ukuba ngaphandle imizuzu eli-10-15 yosuku ngalunye yenye indlela yokufumana izibonelelo zale "vithamini yelanga." Ngokwe-Ofisi yeZongezelelo zeZondlo, uninzi lwabantu abadala kufuneka lujolise kwi-micrograms ezili-15 (mcg) yonke imihla. Kukhuselekile kuninzi lwabantu abadala ukuba badle ukuya kwi-100 mcg suku ngalunye.

Ukuphelelwa ngamanzi emzimbeni

Zonke izicwili kunye nelungu emzimbeni lixhomekeke emanzini. Inceda ukuthwala izondlo kunye neeminerali kwiiseli, kwaye igcina umlomo, impumlo, kunye nomqala ofumileyo- kubalulekile ukuthintela ukugula. Nangona umzimba wenziwe ngamanzi angama-60 eepesenti, ulahlekelwa lulwelo ngenxa yokuchama, ukuhamba kwamathumbu, ukubila, kwanokuphefumla. Ukuphelelwa ngamanzi emzimbeni kwenzeka xa ungabuyiseli ngokwaneleyo ulwelo olulahlekileyo.

Maxa wambi kunzima ukuphawula ukuphelelwa ngamanzi emzimbeni, kodwa kunokukugulisa. Iimpawu zokudodobala kancinci ukuya kumodareyitha zinokuphazanyiswa ziintlungu ngokubanzi kunye neentlungu, ukudinwa, intloko ebuhlungu kunye nokuqunjelwa. Zombini ezi zifo zingapheliyo zinokuba yingozi, zisongela nobomi. Iimpawu zibandakanya:

• unxano olugqithisileyo
• Amehlo atshonile
• intloko ebuhlungu
• uxinzelelo lwegazi oluphantsi, okanye i-hypotension
• ukubetha kwentliziyo ngokukhawuleza
• ukudideka okanye ukonqena

Unyango lulula: cwina amanzi imini yonke, ngakumbi kwiindawo ezishushu okanye ezinomswakama. Ukutya ukutya okunomxholo wamanzi aphezulu, njengeziqhamo kunye nemifuno, nako kukugcina uhlaziyekile imini yonke. Ngethuba nje uchama rhoqo kwaye ungaziva unxaniwe, kusenokwenzeka ukuba usele ngokwaneleyo ukuze uhlale unamanzi. Olunye ulinganiso lwe-hydration eyaneleyo kukuba umbala wakho womchamo kufuneka ube mthubi otyheli (okanye phantse ucace).

Ukulala

Abantu abangalali ngokwaneleyo ubusuku ngabunye kunokwenzeka ukuba bagule.

Amajoni akho omzimba akhupha ii-cytokines ngelixa ulele. IiCytokines zizithunywa zeproteni ezilwa nokudumba kunye nezifo. Umzimba wakho ufuna ngaphezulu kwezi proteni xa ugula okanye uxinezelekile. Umzimba wakho awunako ukuvelisa ngokwaneleyo iiproteni zokhuselo ukuba ulala-ungavumi. Oku kwehlisa amandla endalo omzimba wakho wokulwa usulelo kunye neentsholongwane.

Ukuhluthwa ixesha elide ukulala kukonyusa umngcipheko wakho:

• ukutyeba kakhulu
• isifo sentliziyo
• iingxaki zentliziyo
• isifo seswekile

Uninzi lwabantu abadala ludinga ukulala iiyure ezisi-7 ukuya kwezi-8 suku ngalunye. Abakwishumi elivisayo nabantwana badinga ukulala kangangeeyure ezili-10 yonke imihla, ngokweKliniki yaseMayo.

Izandla ezimdaka

Izandla zakho zidibana neentsholongwane ezininzi imini yonke. Xa ungazihlambi izandla zakho rhoqo, emva koko uchukumise ubuso, imilebe, okanye ukutya, ungasasaza izifo. Unokuziphinda uzenze ngokwakho.

Ukuhlamba nje izandla zakho ngamanzi abalekayo kunye nesepha ye-antibacterial kwimizuzwana engama-20 (cula ingoma ethi "Usuku lokuzalwa olumnandi" kabini) kukunceda uhlale usempilweni kwaye uphephe iintsholongwane ezibangela ukugula. Xa amanzi acocekileyo kunye nesepha engekho, sebenzisa izixhobo zokucoca ngesandla ezinotywala eziqukethe ubuncinci iipesenti ezingama-60 zotywala.

Sula iintsholongwane kwiitafile zokubala, izibambo zokungena emacangweni, kunye nezinto ze-elektroniki ezinje ngefowuni, ithebhulethi, okanye ikhompyutha esula xa ugula. Ukuthintela ukusasazeka kwesifo, i (CDC) icebisa ukuhlamba izandla kwezi meko:

• ngaphambi nasemva kokulungiswa kokutya
• ngaphambi kokutya
• ngaphambi nasemva kokukhathalela umntu ogulayo
• ngaphambi nasemva kokunyanga inxeba
• emva kokusebenzisa indlu yangasese
• emva kokutshintsha ii-diapers okanye ukunceda umntwana ngoqeqesho lwe potty
• emva kokukhohlela, ukuthimla, okanye ukuvuthela impumlo
• emva kokuphatha izilwanyana okanye ukuphatha inkunkuma yezilwanyana zasekhaya okanye ukutya
• emva kokuphatha inkunkuma

Impilo embi ngomlomo

Amazinyo akho ayifestile kwimpilo yakho, kwaye umlomo wakho yindawo ekhuselekileyo kuzo zonke iintsholongwane ezilungileyo nezingalunganga. Xa ungaguli, ukhuseleko lwendalo lomzimba wakho lunceda ukugcina impilo yakho yomlomo.Ukuxubha imihla ngemihla kunye nokugungxula kwakhona kugcina iintsholongwane eziyingozi zijongiwe. Kodwa xa iintsholongwane eziyingozi zikhula ngaphandle kolawulo, zinokukwenza ugule kwaye zibangele ukudumba kunye neengxaki kwenye indawo emzimbeni wakho.

Ixesha elide, iingxaki ezingapheliyo zempilo yomlomo zinokuba neziphumo ezinkulu. Impilo enkenenkene yomlomo inxulunyaniswe neemeko ezininzi, kubandakanya:

• isifo sentliziyo
• ukubetha
• ukuzalwa ngaphambi kwexesha
• ubunzima bokuzalwa obuphantsi
• i-endocarditis, usulelo kumngxunya wangaphakathi wentliziyo

Ukukhuthaza amazinyo kunye neentsini ezisempilweni, xubha kunye nokufaka amazinyo akho kabini ngosuku, ngakumbi emva kokutya. Ishedyuli yokuhlolwa rhoqo kunye nogqirha wakho wamazinyo. Fumana iingcebiso ezingaphezulu zokuthintela iingxaki zempilo yomlomo.

Ukuphazamiseka kwenkqubo yomzimba yokuzikhusela

Ukuphazamiseka kwenkqubo yomzimba yokuzikhusela kwenzeka xa amajoni omzimba womntu engalwi neeantigen. Izinto ezinobungozi ze-Antigensare, kubandakanya:

• iintsholongwane
• Ityhefu
• iiseli zomhlaza
• iintsholongwane
• ngundo
• i-allergen, njenge-pollen
• igazi langaphandle okanye izicubu

Emzimbeni ophilileyo, i-antigen ehlaselayo ihlangatyezwa ngamagciwane. Ama-antibodies ziiproteni ezitshabalalisa izinto eziyingozi. Nangona kunjalo, abanye abantu banamajoni omzimba angasebenziyo njengoko kufanelekile. Ezi nkqubo zokhuselo lomzimba azinakuvelisa izilwa-buhlungu ezisebenzayo ukuthintela ukugula.

Ungasifumana njengesi sifo inkqubo yamajoni omzimba, okanye inokubangelwa kukungondleki. Amajoni akho omzimba nawo aya esiba buthathaka njengoko usiba mdala.

Thetha nogqirha wakho ukuba ukrokrela ukuba wena okanye ilungu losapho linamajoni omzimba.

Imfuza

Inani eliphantsi leeseli ezimhlophe zegazi (WBC) linokubangela ukuba ugule rhoqo. Le meko yaziwa ngokuba yi-leukopenia, kwaye inokuba yimfuza okanye ibangelwe sesinye isifo. Inani eliphantsi le-WBC lonyusa umngcipheko wosulelo.

Kwelinye icala, inani eliphezulu le-WBC linokukukhusela kwizifo. Ngokufana nokubala okuphantsi kweWBC, ukubalwa okuphezulu kweWBC nako kunokuba sisiphumo semfuza. Ngesi sizathu, abanye abantu banokuxhotyiswa ngokwendalo ngakumbi ukulwa umkhuhlane okanye umkhuhlane.

Iimpawu zomzimba ngaphandle komzimba?

Unokufumana iimpawu zokungabikho komzimba, njengamehlo ahlabayo, impumlo enamanzi, kunye nentloko ejijekileyo ngaphandle kokuba une-aleji. Le meko ibizwa

Uxinzelelo oluninzi

Uxinzelelo yinto eqhelekileyo ebomini, kwaye inokuba sempilweni ngokwanda okuncinci. Kodwa uxinzelelo olungapheliyo lunokuthatha umthwalo emzimbeni wakho, kukugulise, kwaye kunciphise impendulo yomzimba yokuzikhusela komzimba. Oku kunokukubambezela ukunyanga, kwandise ukuphindaphindeka kunye nobukrakra bosulelo, kunye nokunyusa iingxaki ezikhoyo zempilo.

Ziqhelanise neendlela zokunciphisa uxinzelelo, ezinje:

• ukuthatha ikhefu kwikhompyuter yakho
• ukuthintela iselfowuni yakho iiyure ezininzi emva kokuba ufike ekhaya
• ukumamela umculo opholileyo emva kwentlanganiso yomsebenzi enoxinzelelo
• Ukuzilolonga ukunceda ukunciphisa uxinzelelo kunye nokuphucula imeko yakho

Unokufumana ukuphumla ngomculo, ubugcisa, okanye ukucamngca. Nokuba yintoni, fumana into eyanciphisa uxinzelelo lwakho kwaye ikuncede uphumle. Funa uncedo lobuchwephesha ukuba awukwazi ukulawula uxinzelelo ngokwakho.

Iintsholongwane kunye nabantwana

Abantwana banolona qhakamshelwano kwezentlalo, olubabeka emngciphekweni omkhulu wokuthwala nokudlulisa iintsholongwane. Ukudlala nabanye abafundi, ukudlala kwibala lokudlala elingcolileyo, kunye nokuchola izinto emhlabeni ziimeko ezimbalwa apho iintsholongwane zinokusasazeka khona.

Fundisa umntwana wakho imikhwa emihle yococeko, njengokuhlamba izandla rhoqo, kwaye ubahlambe yonke imihla. Oku kunceda ukunqanda ukusasazeka kweentsholongwane kunye neentsholongwane ezijikeleze ikhaya lakho. Hlamba izandla zakho rhoqo, sula iindawo eziqhelekileyo xa umntu egula, kwaye ugcine umntwana wakho ekhaya ukuba uyagula.

Imbonakalo

Ukuba ufumanisa ukuba uyagula ngalo lonke ixesha, jonga ngokusondeleyo imikhwa yakho kunye nokusingqongileyo; Unobangela ungalapha phambi kwakho. Nje ukuba uyazi ukuba yintoni egulisa, ungathatha amanyathelo okuphucula impilo yakho, nokuba kungokuthetha nogqirha wakho okanye wenze utshintsho kwindlela ophila ngayo.