Ukudla, Izithako kanye Nezokwelapha Kwemvelo Ukunciphisa Ukuvuvukala
Ngokunciphisa ukuvuvukala okungapheli - okubizwa nangokuthi ubude obuphansi noma ukuvuvukala kwesistimu - ungakwazi ukukhulisa ukuzivikela kwakho ngezifo eziningana ezinkulu. Ngaphezu kwalokho, ukulungisa kahle ukudla kwakho nokuzinakekela kwakho konke, unganciphisa ukuvuvukala okungapheli ngosizo lwezinto ezithile zemvelo nezinye izindlela zokwelapha.
Ukunciphisa Ukuvuvukala Ngokuvamile
Nakhu ukubuka izindlela ezimbalwa zokunciphisa ukuvuvukala ngokwemvelo:
Ama-Omega-3 Amafutha Acat
Ukugcina ukudla okunamandla omega-3 fatty acids (ngokwemvelo etholakalayo ekudleni okufana namafutha enhlanzi kanye namafutha ashukela ) futhi ngaphansi kwamanye ama-fatty acids ama-omega-6 atholakalayo ekudleni okunjengenyama enomvu nemikhiqizo yobisi kungasiza ukuvuvukala okuphansi nokuqapha izifo ezifana nesifuba umdlavuza, isifo samathambo , isifo senhliziyo , nesifo se-asthma , ngokusho kocwaningo olwenziwe ngo-2002.
Kuboniswe ukuvimbela ukukhiqizwa kwezidakamizwa ezivuthayo, ama-omega-3 fatty acids nawo atholakala kwifomu lokufakazela.
Amakhambi
Ucwaningo lokuqala luveza ukuthi amanye amakhambi angasiza ekunciphiseni ukuvuvukala. Esicwaningweni sezilwane eshicilelwe ngo-2007, isibonelo, ososayensi bathola ukuthi i-curcumin (i-compound etholakala ku-curry spice turmeric ) ingaba namandla ngaphezu kwamaprotheni anephutha okubizwa ngokuthi i-cytokines. Futhi ocwaningweni lwe-tube-test olwanyatheliswa ngo-2005, uphenyo oluthola i- ginger linganciphisa ukuvuvukala ngokuphumelelayo kunezidakamizwa ezingekho-steroidal eziphikisayo (njenge-aspirin).
Esimweni esisha noma esomisiwe, kokubili i-turmeric ne-ginger ingasetshenziswa ekuphekeni. Uma ucabangela ukusetshenziswa kwanoma yiluphi uhlobo lwe-supplement ye-herbal emizamweni yakho yokunciphisa ukuvuvukala, qinisekisa ukuthi ubonana nodokotela wakho ngaphambi kokuqala uhlelo lwakho lokuxhaswa.
Yoga
Abantu abaqhuba njalo i-yoga bangase banciphise amazinga we-interleukin-6 (uphawu lokuvuvukala), ngokusho kocwaningo lwango-2010 lwabesifazane abangama-50.
Ukuhlaziya ama-sampuli egazi kubahlanganyeli, abacwaningi bathi labo abenza i-yoga babe namaphesenti angu-41 amazinga aphansi e-interleukin-6 kunalabo abangazange benze i-yoga.
Okuningi mayelana nezinzuzo zezempilo ze-Yoga .
Isidlo sokulwa nokuvutha
Ukulandela ukudla okugxila ekudleni okuvuthayo okuvuthayo kubuye kubhekwe kubalulekile ekunciphiseni ukuvuvukala. Thola okuningi mayelana nokudla okumele udle ekudleni okulwa nokuvuvukala .
Izindlela Ezengeziwe Zokunciphisa Ukuvuvukala
Ukwenza izinguquko ezinempilo ekudleni kwakho nokuphila kwakho kufanele kube isinyathelo sakho sokuqala ekunciphiseni ukuvuvukala. Izindlela ezilandelayo zingase zibe nomphumela wokulwa nokuvuvukala:
- ukulawula ukucindezeleka kwakho (mhlawumbe ngosizo lwemikhuba yengqondo efana nokuzindla ne tai tai )
- ukugwema ukubhema
- ukunciphisa ukudla kwakho kotshwala
- ukuzivocavoca njalo
- ukulala ngokwanele
Ukunciphisa ukuvuvukala
Ngokungafani nokuvuvukala okunamandla (lapho amasosha omzimba asabela ekutheleleni noma ukulimala ngokuvuselela amakhemikhali abhubhisa ukuthi alwe nezinto zangaphandle), ukuvuvukala okungapheli akuzuzisi umzimba. Ngokuvamile ngenxa yezinto zokuphila ezinjengokucindezeleka nokudla okungenalutho, ukuvuvukala okungapheli kwenzeka lapho isimiso somzimba sokuzivikela samasosha sikhipha lezo zimakhemikhali zokuvuvukala - ngisho nalapho kungekho abahlaseli bangaphandle ukulwa.
Ngokusebenza ukunciphisa ukuvuvukala okungapheli, ungakwazi ukuvikela ngokumelene nemibandela eminingi ekhonjiswe ukuthi ihlobene nokuvuvukala, kufaka phakathi:
- Isifo senhliziyo
- umdlavuza
- ukushaya
- isifo sikashukela
- Isifo se-Alzheimer's
- i-asthma
- isifo sofuba esiswini
Uma ucabangela ukusebenzisa ukudla, ukwengezela noma noma yiluphi uhlobo lwezokwelapha okunye ukuvuvukala, qiniseka ukuthi uqale uthintane nodokotela wakho kuqala. Ukuzitholela noma yisiphi isimo futhi ukugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba nemiphumela emibi.
Imithombo:
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I-American Heart Association. "Ukuvuvukala, Isifo Sezinhliziyo Ne-Stroke: Indima Yeprotheyini E-C-Actif".
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Duncan BB, Schmidt MI, Pankow JS, Ballantyne CM, Couper D, Vigo A, Hoogeveen R, Folsom AR, Heiss G; I-Atherosclerosis Ingozi Emiphakathini Yokufunda. "Ukuvuvukala kwezinga eliphansi kanye nokuthuthukiswa kwesifo sikashukela sohlobo lwesibili: ingozi ye-atherosclerosis emiphakathini yocwaningo." Isifo sikashukela. 2003 52 (7): 1799-805.
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U-Kiecolt-Glaser JK, Christian L, Preston H, Houts CR, Malarkey WB, Emery CF, Glaser R. "Ukucindezeleka, ukuvuvukala, nokujwayela kwe-yoga." I-Psychosom Med. 2010 72 (2): 113-21.
I-Mayo Clinic Health Letter, "Buzzed on Inflammation".
U-Reyes-Gordillo K, uSegovia J, uShibayama M, uVergara P, u-Moreno MG, u-Muriel P. "I-Curcumin ivikela ukulimala kwesibindi emlonyeni ngokuvimbela i-NF-kappaB, ukukhiqizwa kwe-cytokines okuphazamisayo nokucindezeleka kwe-oxidative." Biochimica et Biophysica Acta 2007 1770 (6): 989-96.
Simopoulos AP. "Ukubaluleka kokulingana kwama-acids ama-omega-6 / omega-3 abalulekile." I-Pharmaceutical Pharmaceuticals. 2002 (8): 365-79.
Van Hove CL, Maes T, Joos GF, Tournoy KG. Ukuvuvukala okungapheliyo ngesifo sokuphefumula: umncintiswano wokuphikisa ukuphikisa. " Ukungezwani komzimba. 2008 (9): 1095-109.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.