Iindlela ezili-10 zokuyekisa ukuphuma kweentsini

Umxholo

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• 1. Ziqhelise ukucoceka ngomlomo
• 2. Hlamba umlomo wakho ngehydrogen peroxide
• 3. Yeka ukutshaya
• 4. Nciphisa izinga loxinzelelo
• 5. Yandisa inani owamkela ngalo ivithamin C
• 6. Yandisa ukutya kwakho ivithamin K
• 7. Faka isicelo sokubanda okubandayo
• Yitya iikhabhohbhayithi ezimbalwa
• 9. Sela iti eluhlaza
• 10. Hlamba umlomo wakho ngamanzi anetyuwa
• Nini ukubona ugqirha

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

Ukuba iintsini zakho zopha xa uhlamba okanye uhlamba amazinyo, usenokuwukhupha okanye ucinge ukuba oku kuqhelekile. Kodwa ukopha kwiintsini kubonisa eyona ngxaki.

Izinto ezinjengokuxubha ngamandla kakhulu, ukwenzakala, ukukhulelwa, kunye nokudumba kunokuba negalelo kwiintsini ezophayo. Ukudumba kweentsini kunokubangela ukuba bomvu, ukudumba, kunye nokuthantamisa, kwaye inokuba luphawu lwesifo se-periodontal, njenge-gingivitis okanye i-periodontitis. Esi sifo sinokubangelwa kukususwa kwamatye angafanelekanga.

Ukuchonga unobangela weentsini ezophayo kubalulekile ekuchongeni olona nyango lufanelekileyo. Nje ukuba wazi unobangela, unokukhetha phakathi kwezi ndlela zilishumi zokumisa ukopha.

1. Ziqhelise ukucoceka ngomlomo

Ukopha kweentsini kunokuba ngumqondiso wokucoceka kwamazinyo.

Iintsini ziyavutha kwaye zophe xa kukho ulwandiso lweplaki ecaleni kwentsini. I-Plaque yifilimu encangathi enebhaktiriya egubungela amazinyo neentsini zakho. Kwaye ukuba awuthambisi okanye uphehle ngokwaneleyo, intsholongwane iyasasazeka kwaye ibangele ukubola kwamazinyo okanye isifo seentsini.

Ukuphucula ucoceko ngomlomo, hlamba amazinyo akho kabini ubuncinci imihla ngemihla kwaye ubhabhe kube kanye ngemini. Nazi ezinye iingcebiso zokugcina amazinyo akho esempilweni.

Ukucoceka ngomlomo kubaluleke ngakumbi kubafazi abakhulelweyo. Ukuguquguquka kwehomoni ngexesha lokukhulelwa nako kunokubangela isifo seentsini kunye nokuphuma kweentsini.

Thenga i-floss kwi-intanethi.

2. Hlamba umlomo wakho ngehydrogen peroxide

Unokugcina i-hydrogen peroxide ezandleni zakho ukuze uyisebenzise njengesibulali-ntsholongwane. Ukujika kwakhona kunokususa i-plaque, kukhuthaze impilo yeentsini, kwaye kuyeke ukuphuma kwegum. Ukuba iintsini zakho ziyopha, hlamba umlomo wakho ngehydrogen peroxide emva kokuxubha, kodwa ungasiginyi isisombululo.

I-Gingivitis kukudumba kweentsini, kwaye le meko inokubangela ukopha, ukudumba nokubuyisa iintsini. Kwisifundo esingama-99, abanye banikwe umlomo wokuhlamba i-hydrogen peroxide ukuze kufundwe ukusebenza kwesisombululo ekunciphiseni i-gingivitis kunye namazinyo amhlophe. Uphononongo lufumanise ukuba iqela elihlanjwe nge-hydrogen peroxide linokutsha kweentsini kuneqela elilawulayo.

Ivenkile ye-hydrogen peroxide kwi-intanethi.

3. Yeka ukutshaya

Ukongeza ekwandiseni umngcipheko womhlaza wemiphunga, isifo sentliziyo, kunye nokubetha, ukutshaya kunxulunyaniswa nesifo seentsini. Ngapha koko, ukutshaya ngoyena nobangela wezifo zeentsini eMelika.

Ukutshaya kunokuwathoba amajoni omzimba omzimba wakho, kwenze kube nzima ngomzimba wakho ukulwa ne-plaque bacteria. Oku kunokukhokelela kwisifo seentsini.

Ukuyeka ukutshaya kunokunceda iintsini zakho ziphilise kwaye ziyeke ukopha. Thetha nogqirha wakho malunga nendlela efanelekileyo yokukunceda uyeke ukutshaya.

4. Nciphisa izinga loxinzelelo

Omnye ucebisa unxibelelwano phakathi kwesifo sexesha kunye noxinzelelo lweemvakalelo. Ngokwabaphandi, uxinzelelo lweemvakalelo lunefuthe elibi kumajoni omzimba. Oku kunokubangela ukuba buthathaka kukhuseleko lomzimba ukuya kuthi ga apho lungakwaziyo ukulwa nosulelo lweentsini. Nangona kunjalo, uphando oluthe kratya luyafuneka ukumisela inani loxinzelelo olunokubangela ukuqala kwesi sifo.

Kukholelwa ukuba uxinzelelo lweemvakalelo lusenokubangela ukuba abanye abantu bayityeshele impilo yabo yomlomo, enokuthi ibe negalelo ekufumaneni kweplate. Khangela ezinye zezinto onokuzenza ukunciphisa uxinzelelo.

5. Yandisa inani owamkela ngalo ivithamin C

Ukutya ukutya okunotye ivithamin C kungomeleza amajoni akho omzimba kwaye kuncede ekulweni nosulelo lweentsini olubangela iintsini ezophayo.

Kwelinye icala, ukungafumani vithamin C yaneleyo ekutyeni kwakho kunokonyisa ukopha xa unesifo seentsini. Ngapha koko, ukunqongophala kukavithamini C kunokukhokelela ekuphumeni kweentsini nokuba uqhelisela imikhwa elungileyo yomlomo.

Ukutya okunotyebi ku-vitamin C kubandakanya:

• iiorenji
• ibhatata
• obomvu
• iminqathe

Unokucela ugqirha wakho malunga nokuthatha isongezelelo se-vitamin C. Njenge-antioxidant enamandla, i-vitamin C yomeleza izicwili kunye kwaye ikhusela ulungelelwaniso lweentsini zakho, ke uya kufuna ukuqiniseka ukuba ufumana ngokwaneleyo suku ngalunye. Inani levithamini C elicetyiswayo kubantu abadala liphakathi kwama-65 nama-90 eemiligram ngosuku.

Thenga ivithamin C kwi-intanethi.

6. Yandisa ukutya kwakho ivithamin K

Ukuthatha isongezelelo se-vitamin K kunokunciphisa neentsini ezophayo. UVitamin K sisondlo esibalulekileyo kuba sinceda igazi lakho ukuba lijiye. Ukunqongophala kunokubangela ukopha ngokulula, kwaye umntu ufumanise ukuba oko kungakhokelela ekuphumeni kweentsini.

Ukutya okunotyebi ku-vitamin K kubandakanya:

• ispinatshi
• imifuno yekhola
• kudala
• imifuno yemostade

IOfisi yeZongezo zokutya icebisa ukuba amadoda amadala afumane ii-micrograms ezili-120 kwaye abasetyhini bafumana ii-micrograms ezingama-90 zevithamini K mihla le.

Thenga ivithamin K kwi-intanethi.

7. Faka isicelo sokubanda okubandayo

Iintsini zopha akusoloko zibangelwa sisifo seentsini. Iintsini zakho zisenokuphaphaza ngenxa yengozi okanye ukwenzakala kwithishu yentsini.

Icompress ebandayo esetyenziswe kumgca weentsini inokunciphisa ukudumba kwaye ithintele ukuhamba kwegazi kuyeke ukopha. Faka ipakethe yomkhenkce okanye ilaphu elibandayo kwiintsini zakho amaxesha ngamaxesha ngemini, imizuzu engama-20 kunye nemizuzu engama-20.

Thenga ii-compresses ezibandayo kwi-intanethi.

Yitya iikhabhohbhayithi ezimbalwa

Ufumene ukuba ukunciphisa ukutya kwakho kwe-carbohydrate kungaphucula impilo yeentsini kunye nokuthintela isifo seentsini. Iicarbohydrate kunye nokutya okuneswekile kukhuthaza i-plaque kunye nokukhula kweebhaktiriya. Xa usiya uqola kwiintsini zakho, kokukhona kuya kubakho ukopha kweentsini.

Nangona ukuxubha kunye nokubhabha rhoqo kunokunciphisa oku kwakhiwa, ukunciphisa i-carbs kunceda ukuthintela ukwenziwa kwamatye.

9. Sela iti eluhlaza

Ukusela iti eluhlaza yonke imihla kunokubuyisa nezifo zexesha kunye nokuyeka ukuphuma kweentsini. Iti eluhlaza ine-catechin, i-antioxidant yendalo enokunciphisa ukuphendula komzimba xa iintsholongwane zisemlonyeni.

Omnye wamadoda angama-940 ahlalutye ukusebenza kweti eluhlaza ekuphuculeni impilo yexesha. Kuphononongo, abaphandi bavavanye ubunzulu beepokotho zabathathi-nxaxheba ngaphambi nasemva kokusela iti eluhlaza, kunye nokulahleka kwethambo leentsini kunye neziganeko zokopha kweentsini ngokuhlola. Ngokusekwe kwiziphumo, abaphandi bagqibe kwelokuba okukhona umntu esela iti eluhlaza, kokukhona kungcono impilo yabo yexesha.

Ukutya okucetyiswayo kwemihla ngemihla yeti eluhlaza ziikomityi ezintathu ukuya kwezine, nangona abanye abaphandi bakholelwa ukuba kufuneka usele ukuze uqaphele naluphi na uphuculo kwimpilo.

Thenga iti eluhlaza kwi-intanethi.

10. Hlamba umlomo wakho ngamanzi anetyuwa

Ngenxa yokuba iintsholongwane kunye nokudumba emlonyeni kubangela isifo seentsini, ukuhlamba umlomo rhoqo ngomxube wamanzi afudumeleyo anetyuwa kunokunciphisa iintsholongwane kwaye kuyeke ukopha kweentsini.

Yongeza isiqingatha setispuni setyuwa kwiglasi yamanzi ashushu uze uhlambe umlomo wakho imizuzwana embalwa ukuya kathathu ngemini. Ukuba ukopha kuvela kumonzakalo okanye ukwenzakala, ukuhlanjululwa ngomxube wamanzi anetyuwa kugcina umlomo wakho ucocekile kwaye kususe iintsholongwane ezinokubangela usulelo lwenxeba.

Nini ukubona ugqirha

Jonga ugqirha wamazinyo ukuba ukuphuma kwegum akuphuculanga kwiintsuku ezisi-7 ukuya kwezi-10. Unokufuna ukucocwa kwamazinyo okunzulu ukuze ususe i-plaque kunye ne-tartar kunye nokukhuthaza ukuphiliswa kweentsini.

Ugqirha wakho unokuyalela nomsebenzi welebhu ukuba akhangele nakuphi na ukusilela kweevithamini okunokubangela ukopha kweentsini.