Iimfihlelo zokungaze Ugule

Umxholo

• Ushwankathelo
• 1. Yitya imifuno eluhlaza
• 2. Fumana uVitamin D
• 3. Qhubeka uhamba
• 4. Lala ngokwaneleyo
• 5. Yeqa utywala
• 6. Zolile
• 7. Sela iti eluhlaza
• 8. Yongeza umbala ekudleni
• 9. Yiba nentlalo
• 10. Fumana iyeza lokugonya umkhuhlane
• 11. Ziqhelanise nococeko
• 12. Gcina ngokobuqu
• Yise kude

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

Ushwankathelo

Uninzi lweemfihlelo kwimpilo entle azifihli konke konke, kodwa ukuqonda. Umzekelo, kuya kufuneka uphephe ukunxibelelana neebhaktheriya kunye neentsholongwane esikolweni nasemsebenzini. Kodwa ezinye izisombululo zokuziva ulungile zinokukunceda uphile usempilweni ngelixa uphepha impumlo ebusayo okanye umqala obuhlungu. Nazi iingcebiso ezili-12 zokuthintela ukubanda kunye nomkhuhlane.

1. Yitya imifuno eluhlaza

Luhlaza, imifuno enamagqabi atyebile ngeevithamini ezikunceda ugcine ukutya okunezakha-mzimba kunye nokuxhasa amajoni omzimba asempilweni. Ngokophononongo lweempuku, ukutya imifuno enqatyisiweyo kuthumela umqondiso weekhemikhali emzimbeni owomeleza iiprotein ezithile zomphezulu weseli eziyimfuneko ekusebenzeni kwenkqubo yomzimba yokuzikhusela. Kolu phando, iimpuku ezisempilweni ezihluthwe imifuno eluhlaza zilahlekelwe ziipesenti ezingama-70 ukuya kuma-80 zeeproteni zomhlaba.

2. Fumana uVitamin D

Iingxelo zibonisa ukuba abantu abaninzi baseMelika bayasilela kwiimfuno zabo zemihla ngemihla zevithamin D. Ukusilela kwivithamin D kunokukhokelela kwiimpawu ezinjengokungakhuli kakuhle kwethambo, iingxaki zentliziyo, kunye nenkqubo yomzimba yokuzikhusela ebuthathaka.

Iziphumo ezivela kuphononongo luka-2012 kwiphephancwadi lePediatricskwacebisa ukuba bonke abantwana mabajongwe kwinqanaba elifanelekileyo levithamin D. Oku kubaluleke ngakumbi kwabo banesikhumba esimnyama, kuba abafumani vithamin D ngokulula ukusuka elangeni.

Ukutya okuyimithombo elungileyo yevithamini D kubandakanya izikhupha zamaqanda, amakhowa, isalmon, ityhuna enkonkxiweyo kunye nesibindi senyama. Unokuthenga izongezo zevithamini D kwivenkile yakho yasekuhlaleni okanye ekhemesti. Khetha izongezo eziqulathe i-D3 (cholecalciferol), kuba kungcono ekunyuseni amanqanaba egazi ngevithamini D.

Thenga ivithamini D.

3. Qhubeka uhamba

Ukuhlala ukhuthele ngokulandela indlela oqhele ukuzilolonga ngayo - njengokuhamba kathathu ngeveki- kwenza ngaphezulu kokuzigcina usempilweni kwaye unciphisa umzimba. Ngokophando olupapashwe kwiphephancwadi yeeKlinikhi zeNeurologic, ukuzilolonga rhoqo:

• kugcina ukudumba kunye nezifo ezingapheliyo
• kunciphisa uxinzelelo kunye nokukhutshwa kwehomoni ezinxulumene noxinzelelo
• ibalekisa ukujikeleza kweeseli ezimhlophe ezilwa nezifo (ii-WBCs), ezinceda umzimba ukuba ulwe nengqele eqhelekileyo

4. Lala ngokwaneleyo

Ukulala ngokwaneleyo kubaluleke kakhulu ukuba uye wachaphazeleka kwintsholongwane, ngokophando olupapashwe kuVimba woNyango lwaNgaphakathi. Abathathi-nxaxheba abadala abasempilweni abalala ubuncinci beeyure ezisibhozo busuku ngabunye kwisithuba seeveki ezimbini babonisa ukunganyangeki kwintsholongwane. Abo babelala iiyure ezisixhenxe okanye ngaphantsi busuku ngabunye babenamathuba amathathu okuba nentsholongwane emva kokuvezwa.

Isizathu esinye kukuba umzimba ukhupha ii-cytokines ngexesha lokulala elide. IiCytokines ziluhlobo lweprotheni. Banceda umzimba ukuba ulwe nosulelo ngokulawula amajoni omzimba.

5. Yeqa utywala

Uphando olutsha lubonisa ukuba ukusela utywala kungonakalisa iiseli zomzimba ezi-dendritic, icandelo elibalulekileyo lamajoni omzimba. Ukonyuka kotywala ekuhambeni kwexesha kunokunyusa ukubekeka emngciphekweni womntu kusuleleko lwebacteria kunye nentsholongwane.

A kwijenali ye-Clinical and Vaccine Immunology ithelekisa iiseli ezi-dendritic kunye neempendulo zenkqubo yomzimba yokuzikhusela kwiimpuku ezitya utywala kwiimpuku ezingakhange zinikwe utywala. Utywala bucinezela ukhuseleko kwiimpuku ukuya kumanqanaba ahlukeneyo. Oogqirha bathi olu phando luyanceda ekucaciseni ukuba kutheni izitofu zingasebenzi kakuhle kubantu abanotywala.

6. Zolile

Iminyaka, oogqirha babekrokrela ukuba kukho unxibelelwano phakathi koxinzelelo olungapheliyo lwengqondo kunye nokugula emzimbeni. Ukufumana indlela esebenzayo yokulawula uxinzelelo lomntu kunokuhamba indlela ende ekuphuculeni impilo iyonke, ngokophando olwenziwe ngo-2012 olupapashwe yiNational Academy of Sciences. Zama ukuziqhelanisa neyoga okanye ukucamngca ukunciphisa uxinzelelo.

ICortisol inceda umzimba ukulwa nokudumba kunye nezifo. Ukukhutshwa okungapheliyo kwehomoni kubantu abanoxinzelelo olungapheliyo kunciphisa ukusebenza kwayo ngokupheleleyo. Oku kungakhokelela ekwandeni kokudumba nezifo, kunye nenkqubo yomzimba yokuzikhusela engasebenzi kakuhle.

7. Sela iti eluhlaza

Ukutyhubela iinkulungwane, iti eluhlaza inxulunyaniswa nempilo entle. Izibonelelo zezempilo zeti eluhlaza zinokubangelwa kwinqanaba eliphezulu lee-antioxidants, ezibizwa ngokuba yi-flavonoids.

Ngokophando olupapashwe kwiJenali yeAmerican College of Nutrition, Iikomityi ezininzi ezisandul 'ukwenziwa ngemini zingakhokelela kwizibonelelo zempilo ezinokubakho. Oku kubandakanya uxinzelelo lwegazi olusezantsi kunye nokunciphisa umngcipheko wesifo sentliziyo.

Thenga iti eluhlaza.

8. Yongeza umbala ekudleni

Ngaba unengxaki yokukhumbula ukutya iziqhamo kunye nemifuno yakho kwisidlo ngasinye? Ukupheka ngayo yonke imibala yomnyama kuya kukunceda ufumane uluhlu olubanzi lweevithamini ezifana nevithamini C.

Thenga ivithamin C.

Nangona kungekho bungqina bokuba i-vitamin C ingabunciphisa ubunzima okanye ubude bokugula, uphononongo luka-2006 oluvela kwi-European Journal ye-Clinical Nutrition ibonisa ukuba inokunceda amajoni omzimba agxothe ukubanda kunye ne-flus, ngakumbi kwabo banexinzelelo.

9. Yiba nentlalo

Kudala oogqirha bebona unxibelelwano phakathi kwesifo esinganyangekiyo kunye nesizungu, ngakumbi kubantu abachacha kuqhaqho lwentliziyo. Abanye abasemagunyeni kwezempilo bade bakuthathe njengokuzihlukanisa njengobungozi bezifo ezinganyangekiyo.

Uphando olupapashwe yiAmerican Psychological Association lubonisa ukuba ukwahlukaniswa kwezentlalo kungonyusa uxinzelelo, olucothisa ukuphendula komzimba kunye nokukwazi ukuphilisa ngokukhawuleza. Kwisifundo, iigundane ezingamadoda zazinokuchaphazeleka kancinci kumonakalo ozihlukanisayo kunabafazi.

10. Fumana iyeza lokugonya umkhuhlane

Icebisa ukuba bonke abantu abangaphezulu kweenyanga ezintandathu ubudala bafumane iyeza lokugonya lonyaka lomkhuhlane. Nangona kunjalo, ngaphandle kufuneka kwenziwe kubantu abathile, kubandakanya abo banesiphatho esibi kakhulu kumaqanda enkukhu. Ukungabikho komzimba okugqithisileyo kukukhokelela kwiimpawu ezinjengezinyosi okanye i-anaphylaxis.

Abantu abaye basabela gwenxa kugonyo lwe-influenza kwi-pastshould banokuphepha nokugonya konyaka. Kwiimeko ezinqabileyo, isitofu sokugonya sinokukhokelela kuphuhliso lwe .

11. Ziqhelanise nococeko

Ukunciphisa ukubekeka engozini kokugula ngokuphepha iintsholongwane kubalulekile ukuze uhlale usempilweni. Nazi ezinye iindlela zokwenza ucoceko olulungileyo:

• Hlamba yonke imihla.
• Hlamba izandla zakho phambi kokuba utye okanye ulungiselele ukutya.
• Hlamba izandla zakho ngaphambi kokufaka iilensi zonxibelelwano okanye wenze nawuphi na omnye umsebenzi odibanisa namehlo okanye umlomo.
• Hlamba izandla zakho imizuzwana engama-20 kwaye uhlikihle phantsi kweenzipho zakho.
• Vala umlomo kunye nempumlo ngethishu xa ukhohlela okanye uthimla.
• Phatha isicoci esisesandleni esinotywala ukuze usisebenzise xa usiya. Zibulala iintsholongwane imiphezulu ekwabelwana ngayo, enjengebhodi yezitshixo, iifowuni, iibhokhwe zomnyango, kunye nolawulo olukude.

12. Gcina ngokobuqu

Iintsholongwane zomkhuhlane zihlala ziphila ngaphezulu kweeyure ezingama-24, ngokweNkonzo yeSizwe yezeMpilo. Oko kushiya ixesha elininzi lokuba iintsholongwane zisasazeke phakathi kwamalungu osapho. Mnye kuphela umntwana ogulayo onokudlulisela isigulo kusapho lonke kwindawo efanelekileyo.

Ukuphepha ukwabelana ngeentsholongwane, gcina izinto zobuqu zahlukile. Izinto zobuqu zibandakanya:

• iibhrashi zamazinyo
• iitawuli
• izixhobo
• ukusela iiglasi

Hlamba izinto ezingcolisekileyo - ngakumbi izinto zokudlala ekwabelwana ngazo - emanzini ashushu anesepha. Xa ungathandabuzeki, khetha iikomityi zokusela ezilahlwayo, izixhobo kunye neetawuli.

Yise kude

Ukuhlala usempilweni kungaphezulu kokuziqhelanisa neendlela ezimbalwa ezilungileyo xa ungaziva mnandi. Kubandakanya ukuzilolonga rhoqo, ukutya okusempilweni, kunye nokuhlala uhlanjululwe imini yonke.

Umzimba wakho usebenza nzima ukugcina uhamba kwaye usebenza, ke qiniseka ukuba unika ukutya okufunekayo ukuze uhlale kwindawo ephezulu.