Izizathu ezi-7 ezinokunciphisa ukhuseleko

Umxholo

• 1. Uxinzelelo olugqithisileyo
• 2. Ukungondleki
• 3. Ukungabikho kococeko
• 4. Ukungalali kakuhle
• 5. Ukutyeba kakhulu
• 6. Ukusetyenziswa kwamayeza
• 7. Ukusetyenziswa kotywala kunye necuba

Uxinzelelo olugqithisileyo, ukutya okungafunekiyo kunye nokusela utywala okanye icuba zezinye zezona zinto zixhaphakileyo ezinokubangela amajoni omzimba abe buthathaka, esenza ukuba kube lula ukubamba isifo ngeentsholongwane, umngundo okanye ibhaktiriya.

Nangona kunjalo, ezi zizizathu ezinokuthintelwa okanye zisuswe, zisenza ukomelela komelele. Ngenxa yoku, utshintsho oluncinci kwindlela yokuphila luyimfuneko, olubandakanya ukuzilolonga rhoqo, ukutya ukutya okunesondlo kunye nokunciphisa ukusetyenziswa kwezinto ezinje ngecuba okanye utywala.

Jonga ezona zizathu zixhaphakileyo ezinokunciphisa amajoni omzimba kunye nokwenza kwinto nganye:

1. Uxinzelelo olugqithisileyo

Uxinzelelo olugqithisileyo luhambelana nokuncipha kwamajoni omzimba. Oku kwenzeka ngenxa yokuba, ngexesha loxinzelelo, i-axothalamus-pituitary axis iyenziwa kwingqondo, evuselela ukuveliswa kwe-glucocorticoids, iihomoni ezikwaziyo ukuthintela ukuveliswa kwezinto ezibalulekileyo zokusebenza kakuhle kwenkqubo yomzimba yokuzikhusela, ezinjengee-cytokines, izinto ezilawulayo okanye iiseli ezimhlophe zegazi.

Kungenxa yesi sizathu sokuba abantu abanengxaki yoxinzelelo oluninzi kwaye abanokuthi babe noxinzelelo, ikakhulu banokuchaphazeleka ngenxa yokugula komzimba kunye nezifo ezizimele zodwa.

Kwenziwe ntoni: amanyathelo kufuneka athathwe ukuzama ukunciphisa uxinzelelo ngokwenza umthambo rhoqo okanye ukuthatha inxaxheba kwimisebenzi yokuphumla, efana neyoga okanye ingqondo, umzekelo. Ukongeza, ukulala kakuhle kwaye ubuncinci iiyure ezingama-7 nako kunokunceda. Kwiimeko ezinzima kakhulu, apho kukho iimpawu zokudakumba, kunokuba yimfuneko ukuba ufumane unyango ngengqondo, umzekelo. Bona iindlela ezininzi zokulawula uxinzelelo.

2. Ukungondleki

Ukutya okungekho mgangathweni kungakhokelela nakwindlela amajoni omzimba abuthathaka, njengoko kunokubakho utshintsho kwi-asidi yesisu, ukunceda ukuqala kosulelo kunye nokunciphisa ukufunxwa kweevithamini kunye neeminerals ezininzi kukutya okudlala imisebenzi ebaluleke kakhulu ekomelezeni Ukhuseleko.

Umzekelo, ii-anti-oxidants ezinje ngevithamini C, ivithamin E, selenium, ubhedu okanye zinc, zibaluleke kakhulu ekuthomalaliseni umonakalo obangelwe ziiradicals simahla emzimbeni, ukongeza ekuthatheni inxaxheba ekwakheni iiseli ze-T, ii-lymphocyte kunye nezinye izinto ezibalulekileyo amajoni omzimba. Iivithamini A no-D, xa zisezantsi kunesiqhelo, zinxulumene nokwanda kwenani losulelo kunye nokusilela kwenkqubo yomzimba yokuzikhusela.

Ngokubhekisele kwiivithamini ze-B ezintsonkothileyo, ukuba ziyasilela emzimbeni, zinokukhokelela ekunciphiseni kwempendulo ye-antigenic kunye nokunciphisa ukwenziwa kwee-antibodies kunye nee-lymphocyte, eziyimfuneko kwinkqubo yomzimba yokuzikhusela.

Kwenziwe ntoni: Ukuthintela ukungonelanga kwezondlo ezibalulekileyo kumajoni omzimba, kufuneka kwamkelwe ukutya okunezondlo, kutyebile kwimifuno kunye neziqhamo, amandongomane, imbewu, intlanzi, inyama kunye namaqanda. Jonga okokutya okuzokubandakanya ekutyeni ukomeleza ukhuseleko.

3. Ukungabikho kococeko

Ukunqongophala kococeko olufanelekileyo, ngakumbi kwezandla, kunokuququzelela intsholongwane, ukungunda kunye neebhaktiriya ukuba zidibane neembumba ebusweni, oko kukuthi, amehlo, umlomo kunye nempumlo, ukuququzelela ukungena kweentsholongwane ezinokubangela usulelo.

Kwenziwe ntoni: Ukuthintela ukungcoliseka kunye nokusasazeka kwezifo, kubaluleke kakhulu ukugcina ucoceko olulungileyo, unika ingqalelo ekhethekileyo ekuhlambeni izandla. Bukela le vidiyo ilandelayo kwaye ufunde indlela yokuhlamba izandla ngokufanelekileyo:

4. Ukungalali kakuhle

Ukuphuthelwa nokungalali kakuhle kwenza ukuba umzimba wosuleleke lula zizifo. Kungenxa yokuba ukungalali ebusuku kungakhokelela ekwandeni kwamanqanaba e-cortisol kunye nokwehliswa kwe-melatonin, ebangela ukuba umzimba ungene kwinkqubo yoxinzelelo olungapheliyo, kuphazamisa kakhulu ukuveliswa kweeseli eziyimfuneko kwinkqubo yomzimba yokuzikhusela.

Ukongeza, iingxaki zokulala, ezinje ngokuqaqanjelwa sisisu okanye i-apnea yokulala, zikwakhokelela ekwandeni kwenkqubo ye-neva, ebeka esichengeni ukhuseleko.

Kwenziwe ntoni: Kubaluleke kakhulu ukuzama ukwenza inkqubo yokulala esempilweni. Ukwenza oku, kuya kufuneka uhloniphe ixesha lakho lokulala yonke imihla, wenze indawo yokuphumla egumbini lakho kwaye uphephe izinto ezikhuthazayo, ezinje ngokubukela umabonwakude okanye ukudlala kwiselfowuni. Ukongeza, kukho ii-herbal teas kunye nezongezo ezinokukunceda uphumle kwaye ulale ngcono, njenge-valerian okanye i-passionflower. Kwiimeko zokungalali ezihlala kangangeentsuku ezininzi okanye i-apnea yokulala, kufuneka kuboniswane nengcali yokuphazamiseka kokulala.

Jonga iingcebiso ezili-10 zomlilo ukuze ulale kakuhle kwaye ulale kamnandi ebusuku.

5. Ukutyeba kakhulu

Ukutyeba kakhulu kunye nokutyeba kakhulu zezinye izinto ezibaluleke kakhulu ekusebenzeni kwamajoni omzimba, kuba ukugqitha kweeseli ezinamafutha kuchaphazela ukuthembeka kwezicubu ze-lymphoid kunye nokusasazwa kweeseli ezimhlophe zegazi, kushiya umzimba ukwimeko yokuvuvukala ngokubanzi kunye nokungapheliyo, ukwandisa amathuba okuphuhlisa usulelo kunye nezifo ezingapheliyo okanye ezingapheliyo, ezinje ngeswekile kunye nedyslipidemia.

Kwenziwe ntoni: ukulawula ukutyeba nokutyeba kakhulu kubalulekile ukubonisana nengcali yesondlo, ekufuneka iphuhlise isicwangciso sokutya esenzelwe iimfuno zomntu. Ukongeza, ukwenza umthambo rhoqo kunegalelo ekunciphiseni ubunzima bomzimba, kunye nokuphucula amajoni omzimba. Yazi zonke iintlobo zokutyeba kakhulu kwaye wenziwa njani unyango.

6. Ukusetyenziswa kwamayeza

Ukusetyenziswa kwamayeza athile, ngakumbi ii-immunosuppressants kunye ne-corticosteroids, kunokuba negalelo elikhulu ekunciphiseni amajoni omzimba, kuba asebenza ngokuthe ngqo kukhuselo lomzimba, anciphisa impendulo yomzimba.

Ukongeza, amanye amayeza, anje ngeyeza lokubulala iintsholongwane, ii-anti-inflammatories kunye neempumlo zempumlo, nangona zingenayo impembelelo kwangoko kumajoni omzimba, xa zisetyenziswa ixesha elide okanye rhoqo zinokuphelisa ukunciphisa ukhuselo lwendalo lomzimba.

Kwenziwe ntoni: Kubaluleke kakhulu ukunqanda ukuzinyanga ngokwakho, kwaye kufuneka usoloko usebenzisa amayeza phantsi kwesikhokelo sikagqirha. Ukongeza, kucetyiswa ukuba wazise ugqirha ngazo naziphi na iimpawu ezinokuthi zivele ngexesha lonyango ngalo naliphi na iyeza, ukuze, kwiimeko ezifanelekileyo, ukumiswa okanye ukutshintshiselana ngeli chiza kwenziwe, ukunciphisa ifuthe ekukhuseleni.

7. Ukusetyenziswa kotywala kunye necuba

Ukusela kakhulu utywala kuyingozi empilweni kwaye kunokubangela ukonakala kwesibindi, uxinzelelo lwegazi kunye neengxaki zentliziyo, zonyuse amathuba okufumana izifo ezosulelayo, ezinje ngezifo zemiphunga.

Ukusetyenziswa kwecuba, kunye nokuhlala umsi ixesha elide, kwandisa umngcipheko wokuba nesifo sokuphefumla, esifana nesifuba kunye neCOPD, esenza ukuba umzimba wosuleleke lula. Ukongeza, ukusetyenziswa kwemidiza kunokubangela ukonakala kweselfowuni kunye nokudumba, ukutshintsha iintyatyambo zempumlo, enoxanduva lokuthintela ukungena kweentsholongwane kunye neentsholongwane emzimbeni.

Kwenziwe ntoni: kuthintele okanye kunciphise ukuselwa kweziselo ezinxilisayo kunye necuba.

Bukela le vidiyo ilandelayo kwaye ubone indlela yokulungisa iijusi zokunyusa amajoni akho omzimba: