Ngisho nabantu abanempilo kakhulu bayagula njalo njalo. Kodwa ngokuhlela kahle izici ezithile zomsebenzi wakho wezempilo, njengokudla nokucindezeleka, ungasiza ukuqinisa ukuvikelwa komzimba wakho wamagciwane ngamabhaktheriya, amakhemikhali anobuthi, namagciwane abangela izimo ezinjengobanda obubandayo kanye nomkhuhlane.
Amandla Okuzivikela Emvelo
Nazi izindlela ezinhlanu zokusekela isimiso sakho somzimba ngokuzivikela.
1) Ukudla
Ukulandela ukudla okucebile kuma-antioxidants kubalulekile ekusekeleni amasosha omzimba wakho. Izithelo eziningi nemifino eminingi, ama-antioxidants alwela ama-radicals mahhala (amakhemikhali ase-imikhiqizo eyaziwa ngokulimaza i-DNA nokuvimbela isimiso somzimba sokuzivikela).
Ukukhetha amafutha enempilo (njengama-fatty acids omega-3 atholakalayo ngama-oily fish, flaxseed, namafutha krill ) ngaphezulu kwamafutha agcwele (atholakala enyameni nemikhiqizo yobisi) angasiza ukwandisa ukukhiqizwa komzimba wakho okubandakanyeka ekulawuleni ukuzivikela. Ukuze uthole amandla okuzivikela omzimba, zama ukungeza i-garlic (eboniswe ukuthi unezinhlobo zokubulala igciwane kanye nezindawo zokubulala) kanye ne-ginger (i-anti-inflammatory yemvelo) ekudleni kwakho njalo.
Ukuphuza amanzi amaningi nokuphuza iziphuzo zoshukela, njengeziphuzo ze-soda neziphuzo zamandla, kungasiza nokugwema ukutheleleka ngokususa uhlelo lwakho.
2) Ukuzivocavoca
Ukusebenza njalo kungahlanganisa ama-T cells akho, uhlobo lwegazi elimhlophe elaziwa ngokuqapha umzimba ngokumelene nokutheleleka.
Kwesifundo se-2006 samabhinqa angu-115, abahlanganyeli ababenokuzivocavoca ngokulinganisela (njengokuhamba okusheshayo) okungenani imizuzu engama-30 yansuku zonke ngonyaka babe nesigamu sezingcingo njengalabo abangazange basebenze njalo.
Ukuhlanganyela njalo emisebenzini enamandla, okunamandla njengokusebenza, ngakolunye uhlangothi, kunganciphisa amandla omzimba wakho bese kukushiya kakhulu ukutheleleka kwegciwane.
Kodwa-ke, ucwaningo olusekelwe ezilwaneni lubonisa ukuthi ukuxhasana ne-antioxidant quercetin kunganciphisa ukushisa komkhuhlane phakathi kwabadlali.
3) Ukunciphisa Ukucindezeleka
Ukucindezeleka okungapheli kungaba nomthelela omubi ekuzivikelweni, ngokusho kokubuyekezwa kuka-2004 kwezingu-293 kanye nabahlanganyeli abangu-18 941. Ukubuyekezwa kusikisela ukuthi nakuba ukufinyelelwa kwesikhashana okucindezelayo kungavuselela ukuzivikela komzimba wakho, ukucindezeleka isikhathi eside kunganciphisa isimiso somzimba samasosha omzimba futhi kwandise ukukhubazeka kwakho ekuguleni.
Ukuze ugcine ukucindezeleka kwakho, hlola umkhuba wokuphumula ofana nokuzindla, yoga , noma ukuphefumula okujulile ekusebenzeni kwakho kwansuku zonke. Noma zama i- tai chi , ubuciko bomdabu baseChina obunomusa obuthola ukwandisa izivikeli zokuzivikela ngokumelene nezikhwama ekuhloleni kuka-2007 kwabantu abadala abadala abangu-112.
4) Ukulala nokuhlanzeka
Ukugcina izandla zakho zihlanzekile nje kuphela yezindlela ezingcono zokugwema ukugula, ngokusho kwamaCenter for Disease Control and Prevention. Qinisekisa ukuthi ugeza izandla zakho imizuzwana engu-15 kuya kwengu-20 (usebenzisa amanzi afudumele nesepha) ngaphambi kokulungiselela ukudla noma ukudla futhi emva kokukhwehlela, ukukhipha, ukusebenzisa indlu yokugezela, noma ukuthinta izindawo zomphakathi.
Omunye umkhuba onempilo obalulekile ekuvimbeleni ukugula uthola amahora angu-8 ubuthongo obugcwele ubusuku bonke, okungasiza ukulawula ukusebenza komzimba.
Funda kabanzi mayelana nezinsiza zokulala zemvelo .
5) ama-Herb kanye nezithako
Nakuba ososayensi bengakaboni ukuthi ingabe i- vitamin C ingakhuphula izinga lokuzivikela, kunebufakazi bokuthi le antioxidant inganciphisa izigameko ezibandayo.
Amagciwane afana ne- andrographis , i- AHCC , i- astragalus , i- echinacea , ne- elderberry , okwamanje, angasiza ukunciphisa ubude nobukhulu bokugula kwakho uma kuthathwa ngokushesha uma uqala ukuzwa izimpawu ezibandayo noma izifo.
Funda kabanzi mayelana nemithi yemvelo yemifula nomkhuhlane .
Ukusebenzisa izixazululo zemvelo
Khumbula ukuthi ukwesekwa kwezesayensi okusho ukuthi noma yiliphi ikhambi elingavimbela noma lokuphatha imishanguzo nezinye izifo ezithathelwanayo kunqunyelwe.
Uma ucabangela ukusetshenziswa kwanoma yiliphi ikhambi, qiniseka ukuthi uqale uthintane nodokotela wakho kuqala. Ukuzitholela noma yisiphi isimo futhi ukugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba nemiphumela emibi.
Imithombo:
PC Calder. "I-Polyunsaturated fatty acids, ukuvuvukala nokuzivikela." Lipids 2001 36 (9): 1007-24.
Chubak J, McTiernan A, Sorensen B, Wener MH, Yasui Y, Velasquez M, Wood B, Rajan KB, Wetmore CM, Potter JD, Ulrich CM. "Ukuzivocavoca umzimba okunciphisa umzimba kuyanciphisa umkhuhlane wabesifazane phakathi kwabama-postmenopausal." I-American Journal of Medicine 2006 119 (11): 937-42.
UDavis JM, Murphy EA, McClellan JL, Carmichael MD, Gangemi JD. "I-quercetin inciphisa amandla okutheleleka kumkhuhlane wegciwane ngemuva kokuvivinya umzimba." I-American Journal of Physiology - Ukulawulwa Kwemizimba Yokulawula, Yokuhlanganiswa Nokuqhathanisa 200; 295 (2): R505-9.
Irwin MR, u-Olmstead R, u-Oxman MN. "Ukwehliswa kwamagciwane e-varicella zoster virus kubantu abadala: ukuhlolwa okungahleliwe nokulawulwa kwe-Tai Chi." I-Journal of the American Geriatrics Society 2007 55 (4): 511-7.
Irwin MR, Wang M, Ribeiro D, Cho HJ, Olmstead R, Breen EC, Martinez-Maza O, Cole S. "Ukulahlekelwa ukulala kubangela ukubonakaliswa kwesibindi sokushayela." I-Psychiatry ye-Biological 2008 15; 64 (6): 538-40.
USuzanne C. Segerstrom noGregory E. Miller. Ukucindezeleka kwengqondo kanye nohlelo lokuzivikela komzimba: Isifundo seMeta-Analytical of Years of Inquiry 30. " Bulletin Psychological 2004 130 (4): 601-630.
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.