Ukusuka ku-A ukuya kwi-Zinc: Indlela yokuLahla ukubanda ngokukhawuleza

Umxholo

• 1. UVitamin C
• 2. IZinki
• 3. I-Echinacea
• 4. Isiraphu ye-elderberry emnyama
• 5. Ijusi yebhitroot
• 6. Iziselo zeprobiotic
• 7. Phumla
• 8. Sthandwa
• 9. Amayeza awathengisayo
• 10. Ulwelo oluninzi
• Ukuthatha

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

Okwangoku akukabikho nyango kwingqele eqhelekileyo, kodwa unganako ukunciphisa ixesha oligulayo ngokuzama izongezo ezithembisayo kunye nokuzilungisa.

Ukuhambahamba kwezitrato zaso nasiphi na isitolo seziyobisi kwaye uya kubona uluhlu lweemveliso ezibanga ukuba zinciphise ubude bokubanda kwakho. Zimbalwa zazo ezixhaswa sisayensi eqinileyo. Nalu uluhlu lwezilungiso ezaziwayo ukwenza umahluko wokuba umkhuhlane uhlala ixesha elingakanani:

1. UVitamin C

Ukuthatha isongezelelo se-vitamin C akunakwenzeka ukuthintela ukubanda. Nangona kunjalo, uphononongo lubonisa ukuba kunganciphisa ixesha lokubanda. Ukuphononongwa ngo-2013 kwezifundo kuqaphele ukuba ukuxhaswa rhoqo (1 ukuya kwi-2 gram imihla ngemihla) kunciphise ixesha lokubanda kubantu abadala ngeepesenti ze-8 kunye nakubantwana ngeepesenti ezili-14. Ikwanciphisile ubungqongqo ngokubanzi.

Umthamo wemihla ngemihla wevithamini C zii-90 milligram zamadoda kunye ne-75 mg yabasetyhini abangakhulelweyo. Iidosi kumda ophezulu (2000 mg) zinokubangela iziphumo ebezingalindelekanga, ke ukuthatha idosi ephezulu ngalo naliphi na ixesha kuza nalo mngcipheko.

Thenga ivithamin C.

Nantsi eyona nto iphambili: Sukulinda de uzive iimpawu zisiza: Thatha idosi ekucetyiswa kuyo yonke imihla. Ukuthatha ivithamin C xa kuqala ukubanda akunakuba nefuthe kwindlela oziva ngayo okanye ukuba ubanda buxhomeke kangakanani.

2. IZinki

Phantse kumashumi amathathu eminyaka yophando malunga nokubanda kunye ne-zinc zivelise iziphumo ezixubeneyo, kodwa kubonisiwe ukuba i-zinc lozenges inokukunceda ufumane ukubanda ngokukhawuleza kunokuba ubungenakho. Ngokomndilili, ubude bexesha elibandayo bancitshiswa ngama-33 eepesenti, oko kunokuthetha ubuncinci iintsuku ezimbalwa ngokukhawuleza kokukhululeka.

Kubalulekile ukuba uqaphele ukuba iidosi kwezi zifundo, i-80 ukuya kwi-92 mg ngosuku, iphezulu kakhulu kunelona liphezulu lemihla ngemihla elicetyiswayo ngamaZiko ezeMpilo kaZwelonke. Uphengululo luka-2017 lubonisa, nangona kunjalo, ukuba iidosi ukuya kuthi ga kwi-150 mg ye-zinc ngemini ithathwa rhoqo iinyanga kwiimeko ezithile ezineziphumo ebezingalindelekanga ezimbalwa.

Ivenkile ye-zinc.

Ukuba uthatha i-antibiotics, i-penicillamine (Cuprimine) ye-arthritis, okanye i-diuretics ethile, thetha nogqirha wakho ngaphambi kokuba uthathe i-zinc. Umdibaniso unokunciphisa ukusebenza kwamayeza akho okanye i-zinc.

3. I-Echinacea

Uphengululo lwezifundo ngo-2014 kwaye ucebise ukuba ukuthatha i-echinacea kunokuthintela okanye ukunciphisa ukubanda. Isongezelelo semifuno, esenziwe kwi-coneflower emfusa, siyafumaneka kwiipilisi, iti kunye nezicatshulwa.

Isifundo sika-2012 esibonisa izibonelelo ezilungileyo ze-echinacea yengqele yayinabathathi-nxaxheba abathatha i-2400 mg yonke imihla ngaphezulu kweenyanga ezine. Abanye abantu abathatha i-echinacea baxela iziphumo ebezingalindelekanga, ezinje ngesicaphucaphu kunye nohudo. Thetha nogqirha wakho ngaphambi kokuzama i-echinacea ukuqinisekisa ukuba ayizukuphazamisa amanye amayeza okanye izongezo ozithathayo.

Ivenkile ye-echinacea.

4. Isiraphu ye-elderberry emnyama

Umbala omnyama omnyama sisixhobo sesintu esisetyenziselwa ukulwa umkhuhlane kwiindawo ezininzi zehlabathi. Nangona uphando lilinganiselwe, ubuncinci umntu omdala ubonise isiraphu ye-elderberry eyanciphisa ubude bemikhuhlane kubantu abaneempawu ezinje ngomkhuhlane ngeentsuku ezine.

Ukulawulwa kwe-placebo ngo-2016 kutshanje, okungaboni kabini kwabahambi beenqwelomoya abangama-312 kubonise ukuba ngubani othathe izongezo ze-elderberry unokuncitshiswa kwexesha lokubandayo kunye nobukrakra xa kuthelekiswa nabo bathatha indawo ye-placebo.

Ivenkile ye-elderberry isiraphu.

Isiraphu ye-Elderberry iphekwe kwaye igxilwe. Musa ukuyiphambanisa kunye nee-elderberries eziluhlaza, iimbewu, kunye ne-bark, enokuba yityhefu.

5. Ijusi yebhitroot

I-2019 ilandelwe abafundi abangama-76 ababesemngciphekweni wokubamba imikhuhlane ngexesha loxinzelelo lokugqibela loviwo. Abo basele intwana yejusi ye-beetroot amaxesha asixhenxe ngemini babonakalisa iimpawu ezibandayo ezimbalwa kunalezo bezingaselanga. Kwisifundo, iyeza lalinceda abafundi abane-asthma.

Ngenxa yokuba ijusi ye-beetroot iphezulu kwi-nitrate yokutya, yonyusa imveliso yomzimba we-nitric oxide, enokukunceda ekukhuseleni izifo zosulelo.

Ivenkile yejusi ye beetroot.

Ukuba uthambekele kumatye eentso, jonga i-beetroot, equlathe ii-oxalates. Oku kwaziwa njengegalelo ekwakhiweni kwamatye ezintso.

6. Iziselo zeprobiotic

Nangona uphononongo lweprobiotic kunye nokubanda kunqunyelwe, ubuncinci buncoma ukuba ukusela isiselo seprobiotic esineziyobisi ILactobacillus, L. casei 431, inokunciphisa ixesha lokubanda, ngakumbi ngokubhekisele kwiimpawu zokuphefumla.

Iibhaktheriya zeprobiotic ziyahluka ukusuka kwimveliso ukuya kwimveliso, ke jonga iilebheli ukuze wazi ukuba yeyiphi oyithengayo.

Thenga iziselo zeprobiotic.

7. Phumla

Icebisa ukuba uphumle ngakumbi xa unengqele.

Ngelixa kunokuhenda ukuzama ukonyusa amajoni akho omzimba ngokwenza umthambo, kungcono kungcono ukuthatha lula iintsuku ezimbalwa. Ngapha koko, ukuba awulali ngokwaneleyo imihla ngemihla, usenokuba kwimikhuhlane.

8. Sthandwa

Ukuba umntwana wakho unengxaki yokulala ngokwaneleyo ukuze abethe ingqele, zama ubusi, yenye yezona ndlela zonyango zixhomekeke kunyango. Ibonisiwe ukuba icephe lobusi ngexesha lokulala linokunceda abantwana balale ngcono kwaye banciphise ukukhwehlela ebusuku. Inokukunceda ukuthomalalisa umqala obuhlungu.

9. Amayeza awathengisayo

Iimpawu ezibandayo njengokukhohlela, ukuthimla, ukuphuma empumlweni, ukuxinana, umqala obuhlungu, kunye nentloko kungenza kube nzima ukusebenza emini kwaye kunzima ukuphumla ebusuku.

Ama-decongestants, iintlungu zincinci njenge-ibuprofen okanye i-acetaminophen, i-suppressants ye-khohlo kunye ne-antihistamines inokunyanga iimpawu ukuze uzive ungcono ngokukhawuleza, nokuba usulelo lwentsholongwane lukhona. Jonga kugqirha wabantwana ngaphambi kokuba unike umntwana wakho naliphi na iyeza ekhawuntareni.

Ivenkile ye-ibuprofen kunye ne-acetaminophen.

Thenga izinto zokuthambisa.

Ivenkile ye antihistamines.

10. Ulwelo oluninzi

Ukusela ulwelo oluninzi kuhlala kulungile xa uzama ukuphelisa ukubanda. Iti eshushu, amanzi, isuphu yenkukhu, kunye nolunye ulwelo luya kukugcina unamanzi, ngakumbi ukuba unefiva. Banokukhulula ukuxinana kwisifuba sakho kunye neempumlo zeempumlo ukuze ukwazi ukuphefumla.

Kunqande i-caffeine kunye notywala, nangona kunjalo, kuba banokukushiya uphelelwe ngamanzi emzimbeni, kwaye banokuphazamisa ukulala kunye nokuphumla okufunekayo ukuze uphinde uchache.

Umkhuhlane ongapheliyo ngokukhawuleza ungakhokelela kwezinye izifo ezinje nge-pneumonia, usulelo lwemiphunga, usulelo lwendlebe, kunye nosulelo lwesono. Jonga ugqirha wakho ukuba:

• iimpawu zakho zihlala ixesha elide kuneentsuku ezili-10
• unefiva ngaphezulu kwe-101.3 ° F (38.5 ° C)
• uqala ukugabha ngamandla
• Izono zakho ziyaqaqamba
• ukhohlokhohlo lwakho luqala ukuvakala njengevili
• uziva iintlungu esifubeni sakho
• unengxaki yokuphefumla

Ukuthatha

Kumqondiso wokuqala wengqele, uninzi lwethu lufuna ukuqinisekisa ukuba ukurhabisa, ukuthimla, kunye nezinye iimpawu zihamba ngokukhawuleza okukhulu.

Ukuba uthatha ivithamin C rhoqo, iimpawu zakho ezibandayo zinokuphela kwangoko. Kwaye kukho inkxaso yesayensi yokuzama amayeza afana ne-zinc, echinacea, amalungiselelo e-elderberry, ijusi ye-beetroot, kunye neziselo zeprobiotic ukunqanda okanye ukunciphisa ixesha lokubanda.

Eyona ndlela yokubetha ubandayo ngokukhawuleza kukuphumla, ukusela ulwelo oluninzi, kunye nokunyanga iimpawu ngamayeza athomalalisa iintlungu, ukukhohlela kunye nokudibana.