Imikhwa Eyenzakalisa Impilo Yakho

Umxholo

• Uphengululo lwe

Ufumana umkhuhlane xa uwile, thatha i-multivitamin yemihla ngemihla kwaye ulayishe kwi-zinc ngokukhawuleza nje ukuba i-sniffles iqale. Kodwa ukuba ucinga oko kwanele ukukugcina usempilweni, uphosakele. "Impilo-ntle yakho ichaphazeleka phantse kuzo zonke iinkalo zobomi bakho," utshilo uRoberta Lee, MD, umlawuli wezonyango kwiContinuum Centre for Health and Healing eBeth Israel Medical Centre kwisiXeko saseNew York. "Ulala kangakanani ebusuku, uphezulu kangakanani uxinzelelo lwakho, ujongana njani nomsindo, into oyenzayo okanye ongayityiyo- zonke zinempembelelo enkulu kwindlela amajoni akho omzimba asebenza ngayo."

Kwaye amajoni akho omzimba- uthungelwano oluntsonkothileyo lwe-thymus, udakada, iiseli zelymph, iiseli ezimhlophe zegazi kunye nezibulala-ntsholongwane-ezigcina iintsholongwane kunye neentsholongwane kwaye zincede umzimba wakho ujongane nako nakuphi na ukuhlaselwa sisifo. Xa le nkqubo ibuthathaka, awuchaphazeli kuphela kwizigulo nakwizigulo, kodwa awunako ukulwa nabo xa sele befumene indawo, utshilo uLee.

Kungenxa yoko le nto kubaluleke kakhulu ukujongana nemikhwa emibi kunye neemvakalelo ezingalunganga ngoku ezonakalisa ukhuseleko. Ukuze uqalise, sidibanise uluhlu lwemikhwa emithandathu eyonakalisa amandla akho okuhlala uphile, kunye neengcebiso malunga nendlela yokuzilungisa kwaye uzibeke kwindlela eya kwimpilo engapheliyo.

"Ndizakuwenza la mazinyo kwiveki ezayo."

Inkqubo yesifo samajoni omzimba: Ukucinga ngaphambi kokuba usebenze

Isifundo esenziwe kwiYunivesithi yaseCarleton e-Ottawa, e-Ontario, e-Canada, kwafumanisa ukuba abantu abazibekela amangomso izinto kubomi babo bemihla ngemihla nabo bayalushiya unyango kwaye baba nempilo enkenenkene kunabo bangenzi nto. "Ngokukhawuleza ujongana nengxaki yezempilo, kokukhona iziphumo ziba ngcono," utshilo umbhali-mbhali u-Timothy A. Pychyl, Ph.D. Ukulibazisa okanye ukungaluhoyi ngokupheleleyo unyango, njengoko abantu abalibalayo bahlala besenza, kunokusongeza isigulo sakho-kwaye oko kunokuwenza buthathaka amajoni akho omzimba, kukwenze ube sesichengeni sezinye izigulo.

Ukomeleza ukhuseleko: Ukuzibekel 'amangomso izinto kuthanda ukuyiphepha imisebenzi ebonakala ingaphaya kwamandla; Injongo yabo kukuthintela uxinzelelo lokujongana nento ngelo xesha, utsho uPychyl. Ukwenza ezakho "izinto ezenziwayo" ukuba zilawuleke ngakumbi, ucebisa ukuba utshintshe usukelo olujolise kwinjongo luye kokujolise kuko-ngamanye amagama, endaweni yokucinga umfanekiso omkhulu ("andinakugula-kufuneka ndibekhona Imilo ephezulu kugqatso lwam kwiveki ezayo!

"Ndifuna ukuphulukana neepawundi ezili-10 ngokukhawuleza, ke ndiyazilinganisela kwisidlo esincinci esincinci kathathu ngemini."

Inkqubo yesifo samajoni omzimba: Ukutya okunekhalori ephantsi kakhulu

Ukutya okuneekhalori eziphantsi kakhulu akuniki mzimba ukutya okufunekayo, kwaye ngaphandle kwezondlo ezaneleyo, ukusebenza kweeseli kuphazamisekile, kuthomalalisa amajoni omzimba, ucacisa uCindy Moore, MS, RD, osisithethi esiseCleveland saseMelika Umbutho wezidlo kunye nomlawuli wonyango lokondla kwiCleveland Clinic Foundation. "Ukunciphisa ngokukhawuleza iikhalori akuyona indlela efanelekileyo yokunciphisa umzimba. Kuphela kukutya okufanelekileyo kunye nokuzivocavoca umzimba onokukwenza oko," wongeza uMargaret Altemus, MD, unjingalwazi onxulumene nezifo zengqondo kwiYunivesithi yaseConell i-Weill Medical College kwisixeko saseNew York, ogxile kwi impendulo yomzimba kuxinzelelo. Ngaphezu koko, ukungafumani ngokwaneleyo iivithamini ezithile (ngakumbi ezinye iivithamini ze-B) kunokubangela iimpawu zoxinzelelo, ezinxulunyaniswe nesifo sentliziyo kunye nezinye iingxaki zomzimba.

I-Immunity booster: Yenza okusemandleni akho ukujonga ngakumbi umzimba wakho. "Baninzi kakhulu abantu basetyhini abafuna ukuba li-10 okanye i-15 leepawundi ukubhitya kunaleyo yendalo kubo, kwaye bahlala bencama impilo yabo ngenxa yoko," utshilo u-Altemus. Nokuba uzama ukunciphisa ubunzima bomzimba okanye hayi, soloko uzama ukutya ukutya okunezondlo kunye nokutya okulula okubonelela ngeekhalori ezaneleyo zokugcina amandla.

Ukufumana ubuncinci obuncinane beekhalori zemihla ngemihla ozifunayo (isixa ongafanele usilahle ngezantsi), uMoore ucebisa ukuba usebenzise le fomyula ekhawulezayo: Yahlula ubunzima bakho ngeepounds ngo-2.2, uze uphindaphinde loo nombolo ngo-0.9; phinda-phinda inani eliphumayo ngo-24. Ukuba uhleli phantsi, phinda-phinda inani onalo ngasentla ngo-1.25; ukuba usebenza ngokuthambileyo, phinda-phinda ngo-1.4; kwaye ukuba usebenza ngokuphakathi, phinda-phinda ngo-1.55. Kubafazi abanobunzima beepawundi ezili-145, ukubala kuya kuba: 145 -: 2.2 = 65.9; 65.9 x 0.9 = 59.3; 59.3 x 24 = 1,423. Ukucinga ukuba usebenza kancinci, angaphinda-phinda i-1,423 nge-1.4, nto leyo itolika ubuncinane be-1,992 yeekhalori ngosuku.

Ukungabikho kwamandla kunye nokungaqhelekanga okanye ukukhanya kwexesha lokuya esikhathini kubonisa ukuba ungadli ngokwaneleyo. Ingcali yezondlo inokukunceda ukuba ucwangcise ukutya kwakho ngobulumko ukuze ufumane iikhalori ezaneleyo kunye nezondlo ngelixa ususa iipawundi ezingaphezulu; ukuthunyelwa, fowunela iAmerican Dietetic Association kule nombolo (800) 366-1655 okanye undwendwele eatright.org.

"Ndisebenza iintsuku ezili-10, ndithatha iiklasi zangokuhlwa kwaye ndilungisa indlu yam - ndivakalelwa kukuba intloko yam iqhuma!"

Inkqubo yesifo samajoni omzimba: Uxinzelelo olungapheliyo

Uxinzelelo oluncinci lunokuphucula ukusebenza kwamajoni omzimba; Umzimba wakho uluva uxinzelelo, kwaye uphakamise i-antibody (aka immunoglobulin: iiproteni ezilwa neebhaktiriya, iintsholongwane kunye nabanye abahlaseli) zibala ukubuyekeza-ubuncinci okwethutyana.

Kodwa uxinzelelo olungapheliyo lukhokelela ekwehleni kwii-antibodies, ezenza buthathaka ukuxhathisa kwakho ukusuleleka, utshilo uLee, owongeza ukuba nje iintsuku ezintathu okanye nangaphezulu zoxinzelelo olukhulu kunokunyusa umngcipheko wokungabikho kwememori, izitenxo zokuya exesheni, i-osteoporosis kunye neswekile.

Ukomeleza ukhuseleko: Wonke umntu uphendula ngendlela eyahlukileyo kuxinzelelo; oko kuvakalelwa njengomthwalo onzima komnye umfazi kunokubonakala ngathi iitapile ezincinci komnye. Ukuba uziva ukhathazekile, udiniwe okanye uphelile nje, kusenokwenzeka ukuba ujongene noxinzelelo lwempilo. Ukugqabhuka kwemeko engapheliyo efana ne-psoriasis okanye i-asthma nako kunokunxulunyaniswa noxinzelelo. Ke kunyanzelekile ukuba uthathe amanyathelo okususa iimeko zakho zobomi- umsebenzi ombi, ubudlelwane obubi- obubangela ukuba ube noxinzelelo okanye inkxalabo engekho ngqiqweni.

"Ndifumana iiyure ezintlanu zokulala phakathi evekini - kodwa ndiyazenzela ngempelaveki."

Inkqubo yesifo samajoni omzimba: Ukungaphumli ngokwaneleyo

Xa ulele, amajoni akho omzimba ayazihlaziya kwaye azilungise. Kodwa xa utsiba ii-z zakho, uvimba umzimba wakho kolu hlaziyo lufuneka kakhulu, utshilo uLee. Ngapha koko, uphononongo luka-2003 kwiphephancwadi lePsychosomatic Medicine lafumanisa ukuba abantu abaphose ubusuku bokulala emva kokufumana isitofu sokugonyelwa i-hepatitis A bavelise izilwa-buhlungu ezimbalwa kunabantu ababephumle kakuhle abafumana isitofu sokugonya, emva koko balala ngexesha lokulala eliqhelekileyo.

Ukomeleza ukhuseleko: Injongo yeeyure ezisibhozo zokulala ngobusuku bonke, utshilo uJoyce Walsleben, RN, Ph.D., umlawuli weZiko lokuPhazamiseka kokuLala kwiSikolo seYunivesithi yaseNew York kwiYunivesithi yaseManhattan. "Abanye abantu basetyhini bafuna ngaphezulu okanye ngaphantsi kunoko; ulinga de ufumane inani elikushiya uphumle kamnandi imini yonke," ucebisa. Yeka ukusela i-caffeine emini emaqanda, kwaye ujolise ekuphepheni utywala ubuncinane kwiiyure ezintathu ukuya kwezine ngaphambi kokulala, kuba zombini zinokuphazamisa umgangatho wokulala kwakho.

Ukuba ulala ngokwaneleyo kwaye usaziva udiniwe emini, thetha nogqirha wakho; kusenokwenzeka ukuba unengxaki yokulala- njengokuphefumla xa ulele (ukuthintelwa komoya xa ulele) okanye isifo semilenze engenakuphumla - esibangela ukuvuka.

"Ndiyakuthanda ukuzilolonga -- ndibetha ijim kasixhenxe ngeveki, iiyure ezimbini ngexesha."

umonakalisi wenkqubo yamajoni omzimba: Ukusebenza kakhulu

Ukuzivocavoca imizuzu engama-30 imihla ngemihla kuboniswe ukuphucula umsebenzi kwiiseli ezimhlophe zegazi, ezihlamba iibhaktheriya kunye neentsholongwane. Kodwa ukusebenza ixesha elide kakhulu-kwaye kunzima kakhulu-kunokuba nesiphumo esichaseneyo: Umzimba wakho uqala ukubona umsebenzi ogqithisileyo njengemeko yoxinzelelo, kwaye isibalo sakho se-immunoglobulin siyehla. "Imizuzu engamashumi asithoba okanye ngaphezulu yokuzivocavoca okuphezulu kubangela ukuhla kwe-immune function engakwazi ukuhlala kwiintsuku ezintathu," kusho uRoberta Lee. "Kungenxa yoko le nto uninzi lweembaleki luphela lugula emva kogqatso lwabo" - nangona kunjalo nakuthi abo bangazizo iimbaleki eziqeqeshiweyo. Ukongeza, ixesha elide lokuzilolonga linokuba negalelo ekunciphiseni iivithamini, ezinokuthi zikhokelele ekuguleni.

Ukomeleza ukhuseleko: Ukuba ucwangcisa ukomelela lonke ixesha osebenza ngalo, nciphisa iiseshoni zakho ukuya ngaphantsi kweyure nesiqingatha. ULee uthi: “Yiba nengqiqo. "Zama ukulingana kwisiqingatha seyure ukuya kwiyure ye-cardio ephakathi, kwaye ukuba ufuna ukuqhubeka, imizuzu ye-20 yobunzima." Ukuba uyayonwabela ixesha elandisiweyo leempelaveki kwindawo yokuzivocavoca, qiniseka ukuba ukuzilolonga kwakho kubandakanya umsebenzi ophantsi kwimpembelelo kunye nokuqina okufana neyoga, iPilates okanye ukubhukuda okulula.

"Usisi wam wandicaphukisa nyani xa endibuza ukuba ndityebe na. Ziphelile iinyanga ezimbini ndingathethi naye."

Inkqubo yesifo samajoni omzimba: Ukubamba ingqumbo

Uphononongo olupapashwe kwi Inzululwazi yezeengqondo bafumanisa ukuba xa abathathi-nxaxheba behlaziya ngengqondo imeko apho omnye umntu wayebahlukumezile, kwaye babambe inzondo yabo kuloo mntu, baye bafumana uxinzelelo lwegazi kunye nokwanda kwentliziyo kunye neemvakalelo ezingathandekiyo - iimpawu eziqhelekileyo zoxinzelelo, ezinxulunyaniswa noxinzelelo. Iingxaki zomzimba. Ngelixa iimpembelelo zexesha elide zezi mpawu zingekafundwa, "zinokuthi ekugqibeleni zikhokelele ekuwohlokeni ngokwasemzimbeni," uthelekelela umbhali wophando uCharlotte vanOyen Witvliet, Ph.D., unjingalwazi onxulumene nesayikholoji kwiKholeji yaseThemba eHolland , Mich.

Ukomeleza ukhuseleko: Xolela, xolela, xolela! Xa abathathi-nxaxheba kuphononongo lweKholeji yeThemba babegxile ekuxoleleni umntu obakhubekisileyo, izibonelelo zazicacile kwaye zikhawuleza: Baye bazola kwaye baziva beneemvakalelo ezakhayo ngakumbi kwaye belawula ngakumbi.

UWitvliet ugxininisa ukuba ukuxolela abanye kubandakanya ukukhumbula umsitho ngaphandle kokuziva unomsindo ngawo - kodwa ungalibali into ekucaphukisileyo. "Ayisiyongxaki yokunyamezela, ukuthethelela okanye ukukhuthaza isimilo somnye umntu. Kwaye uxolelwaniso alunakulunga ukuba umntu owenzakalisileyo uzibonakalisile ukuba uyakuphatha gadalala okanye akathembekanga," ucacisa uWitvliet. "Isitshixo kukuvuma ngokunyanisekileyo iimvakalelo zakho ezibuhlungu, emva koko uyeke ukukrakra okanye ukuziphindezela kuloo mntu."

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