UZILUNGISELELA KANJANI ISIKHATHI SOMKHUHLANE

Ngenxa yokuthi sonke besimatasa kakhulu ngobhubhane lwe-COVID-19 kulezi zinyanga eziyisishiyagalolunye noma ngaphezulu ezidlule, inkathi yomkhuhlane ike yasihlasela. Kodwa lokho akusho ukuthi sikuthatha kancane. Kunalokho, manje kunanini ngaphambili sibeka impilo yethu kuqala futhi senza konke okusemandleni ethu ukuze sihlale sinempilo futhi siphephile. Isibonelo: Lezi zindlela ezilula kodwa ezisebenzayo zokulungiselela isizini yomkhuhlane.

OKUhlobene : ‘Ukubhekana Nokukhathala Kungokoqobo Kakhulu. Nansi Indlela Yokumisa Ifile Emathrekhi Ayo

indlela yokulungiselela ukudutshulwa kwenkathi yomkhuhlane

Luis Alvarez/getty izithombe

1. Thola Isibhamu Somkhuhlane

Uma ungakayitholi eyakho, sekuyisikhathi, bakwethu. Ngokuvumelana ne UDkt. Jeff Goad , usihlalo womnyango wekhemisi eNyuvesi yaseChapman kanye nelungu elisungula lePharmacists Professional Group Section ye-International Society of Travel Medicine, umkhuhlane uyisifo sokuphefumula esizokwenza ukuthi utholakale kalula kwabanye, njenge-coronavirus. Ukuthola isibhamu somkhuhlane akukaze kube lula—sangena ku-CVS yethu yasendaweni futhi sangena siphuma ngaphansi kwemizuzu eyi-15. Futhi, ungathengi ekukhangiseni kwamavithamini alawulwayo okungeyona i-FDA kanye nezithako ezithi zingathuthukisa amasosha akho omzimba uma lungekho ucwaningo olusekela lokhu ngempela. Ukwengeza i-vitamin C eyengeziwe esekela amasosha omzimba ohlelweni lwakho, oda ijusi lewolintshi bese ubamba iChampagne.

indlela yokulungiselela isikhathi somkhuhlane sanitize

UGrace Cary / Getty Izithombe

2. Geza Konke…Kaningi

Yebo, lokho kusho ukuthi izandla zakho—khumbula ukukhuhla imizuzwana engu-20 noma inqobo nje uma kuthatha ukucula ingoma yoSuku Lokuzalwa Olujabulisayo kabili—kodwa nedeski lakho, ikhibhodi yakho, i-iPhone yakho… , kodwa uzomangala (futhi ulahlekelwe) ngenani lamagciwane ahlala ezindaweni ezivame ukusetshenziswa (kuhlanganise nemali—ew).

indlela yokulungiselela imaski yenkathi yomkhuhlane

Luis Alvarez/getty izithombe

3. Gqoka Imaski

Ngoba i-CDC , Izifihla-buso zituswa njengesithiyo esilula ukusiza ukuvimbela amaconsi okuphefumula ukuba ahambe aye emoyeni futhi angene kwabanye abantu lapho umuntu ogqoke imaski ekhwehlela, ethimula, ekhuluma, noma ephakamisa izwi. Lokhu kubizwa ngokuthi ukulawula umthombo. Ukugqoka imaski, noma ngabe uyagula noma cha kube yisu elifakazelwe lokwehlisa amazinga okutheleleka. Kufanele ngabe usagqoke imaski ngezinjongo zokuvikela i-COVID, kodwa ingakusiza futhi ukuthi ugweme ukuthintana nomkhuhlane.

indlela yokulungiselela ukulala kwenkathi yomkhuhlane

Luis Alvarez/getty izithombe

4. Beka Ukulala Eqhulwini

Ukweqa ubuthongo akulimazi nje kuphela amasosha omzimba wakho, kodwa futhi kwenza kube nzima ukulwa negciwane uma usulitholile. Per isifundo eNyuvesi yaseTübingen eJalimane , ukulala kanye nesistimu ye-circadian yizilawuli eziqinile zezinqubo ze-immunological. Ngokuyisisekelo, ukuntuleka kokulala isikhathi eside kuholela ekukhiqizeni amangqamuzana abangela ukwanda kwe-immunodeficiency. Ukuze uphumule futhi ushaje kabusha, uDkt. Stokes uncoma ukuthi ulale ngesikhathi esifanayo njalo ebusuku (mhlawumbe ngo-10 p.m.) futhi ulale okungenani amahora ayisikhombisa kuya kwayisishiyagalombili. Phumani amafutha abalulekile e-lavender, bakwethu!

ISITHOMBE: LIZ ANDREW/STYLING: ERIN MCDOWELL

5. Zithengele Ukudla Okulwa Nomkhuhlane

Sizimisele kakhulu ukuzama noma yini ukuze sigweme ukugula, ngakho sangena noDkt. Michelle Davenport, umsunguli we Ukhuliswe Kwangempela kanye ne-RD enePhD kwezokudla, ukuze sifunde ngalokho okufanele sikudle ukuze silwe nomkhuhlane. Nakhu akuncomayo.

Kale

Khumbula ukuthi, ngo-2015, i-kale yaba nini i into? Kungenzeka ukuthi ilahlekelwe yisimo sayo senkanyezi emhlabeni wokudla, kodwa isakuhle kakhulu kuwe. Imifino ye-Brassica efana ne-kale (kanye ne-broccoli) iwukudla okunamandla okunomsoco, ipakisha amavithamini C no-E. Ukusiza ekumunceni, hlanganisa la mafutha anempilo afana nokwatapheya noma amafutha omnqumo. Ngaphezu kwe-vitamin C, ithuthukisa ukuzivikela komzimba. isifundo e-Tufts University ithole ukuthi uvithamini E uhlotshaniswa nakho kokubili okuthuthukisiwe ukumelana nomkhuhlane kanye nengozi encishisiwe yokuthola izifo eziphezulu zokuphefumula kubantu abadala.

I-Salmon yasendle

Le nhlanzi emnandi ingenye yemithombo yokudla embalwa ngokwemvelo enevithamini D3. Indlela engcono kakhulu yokumunca lesi sitshalo esinomsoco esivela elangeni, kodwa ukukhanya kwelanga okwanele akutholakali ngaso sonke isikhathi ebusika. ( I-Womp-womp ) KUZE IQueen Mary University yaseLondon ifunde yabonisa ukuthi uvithamini D angase avikele ezifweni zokuphefumula kanye nomkhuhlane—isizathu esihle kakhulu sokuqhubeka nokudla ukudla okudla emini (inqobo nje uma kuyi-salmon) ebusika.

Ugaliki

Impela, kuzokwenza umoya wakho unuke isikhashana, kodwa uma ucabangela izinzuzo zezempilo, u-garlic ungaphezu kokuwufaneleka. I-garlic isiza umzimba ukumunca i-iron ne-zinc, imisoco ebalulekile ekwakheni amasosha omzimba. Ngisho nangaphezu kwalokho, a ukuhlolwa komtholampilo eNyuvesi yaseFlorida wabonisa ukuthi u-garlic osekhulile angase athuthukise ukusebenza kwamangqamuzana omzimba futhi angase anciphise ukuqina kwemikhuhlane kanye nomkhuhlane. Ukuphefumula okubabayo kufanele kulahlwe - kungenxa yempilo yakho.

Ujinja

Kunesizathu sokuthi i-ginger ikuwo wonke lawo majusi anempilo kakhulu ofuna ukuwathenga kodwa ungalokothi ngempela yenza. Kungukudla okwaziwayo kokwakha amasosha omzimba. Ngokwesifundo evela eMahatma Gandhi Institute of Medical Sciences yaseNdiya , izinhlanganisela ku-ginger zivimbela amaprotheni egciwane lomkhuhlane elibangela izifo. Ukuze uthole umfutho olula, sika ucezu bese uluphonsa ebhodleleni lakho lamanzi; ngomzamo owengeziwe, ungaphinda udale lokhu kugqoka okuphefumulelwe kwaseJapan okumnandi.

I-Turmeric

Ngaphezu kokwengeza umbala omuhle kakhulu, ocebile kunoma yisiphi isidlo siyingxenye yakho, i-turmeric, njengokuthi, izinga elilandelayo lilungele wena. Nge-a funda eNanjing Medical University eChina , i-curcumin, i-compound esebenzayo ku-turmeric, ikhulula ukuvuvukala ngokuvimbela izindlela zokuvuvukala ezibangelwa igciwane lomkhuhlane. Ukwandisa amandla e-curcumin, uDkt. Davenport uphakamisa ukuyihlanganisa nopelepele omnyama. Okusemfashinini futhi ukulwa nomkhuhlane? UPretty damn uphelele.

i-nautral immune booster ukukhanya kwelanga

amashumi amabili namashumi amabili

Ezinye Izindlela Ezi-4 Zokuthuthukisa Amasosha omzimba

1. Yidla Igalikhi Eningi

Cha, ngeke kwenzele okuningi ukuphefumula kwakho, kodwa, ngokusho kocwaningo oluvela I-Jagiellonian University ePoland, i-garlic iyi-ejenti elwa namagciwane kanye ne-immune booster. Into eyodwa okufanele uyikhumbule ukuthi ukushisa kwenza amandla ayo okusekela amasosha omzimba angasebenzi, ngakho-ke uma upheka ngayo, yengeze ngaphambi nje kokuphakela noma uzame ngesaladi ebandayo yokugqoka ukuze ukhahlele imifino yakho.

2. Chitha Isikhathi Esithile Elangeni

Ngokuvamile sihlobanisa ukuchitha isikhathi elangeni nehlobo, kodwa empeleni kubaluleke kakhulu (futhi kunenzuzo) ukungenisa eminye imisebe lapho kubanda. Ngaphezu kokuthuthukisa isimo sakho sengqondo, ilanga lingase futhi lisekele impilo yokuzivikela komzimba. Kusho u-a ufunda eGeorgetown University , eyathola ukuthi ukuchayeka elangeni kunganika ama-T cell adlala indima ebalulekile ekuvikelekeni komzimba womuntu.

3. Gwema Ukudla Okugayiwe

Siyazi ukuthi kufanele silinganisele ukudla okugayiwe ngokuvamile, kodwa kubaluleke kakhulu uma sikhathazeke kakhulu ngamasosha ethu omzimba. Ukudla okugayiwe akunamsoco futhi kungase kuthathe indawo yokudla okunomsoco okungasekela isimiso somzimba sokuzivikela ezifweni, kusho uDkt. Joan Ifland Ph.D., Umeluleki Wezokudla kanye noMsunguli we Ukusetha Kabusha Umlutha Wokudla . Uneqiniso, nokho, ukuthi abantu abaningi bazoshelela ngezikhathi ezithile futhi bazitike, bathi, i-donut. Uma lokhu kwenzeka kanye noma kabili esikhathini eside, akuyona into enkulu, uyavuma. Kodwa uma kwenzeka kaningi futhi amasosha omzimba ejwayele ukuntula imisoco, amasosha omzimba awakwazi ukusebenza ukulwa namagciwane. Uma lokhu kwenzeka, esikhundleni sokuba nomkhuhlane omncane lapho izimpawu ziqukethwe amasosha akho omzimba anamandla, ungagcina ulaliswe esibhedlela ngoba leli gciwane selinqobe amasosha omzimba abuthaka. Lapho igciwane elinamandla njenge-coronavirus lixega, sonke sifuna amasosha ethu omzimba abe sesimweni esiphezulu.

4. Nakekela Amathumbu Akho

Impilo yamathumbu yiyona yonke intukuthelo njengamanje, nobufakazi obandayo obuxhumanisa i-microbiome yakho nempilo yobuchopho, impilo yomzwelo, impilo yenhliziyo nemithambo yegazi nokunye. I-microbiome yakho iphinde ixhunywe namasosha akho omzimba, futhi uDkt. McClain uncoma ukuthi unake kakhulu inani le-fiber oyidlayo. Ukugcina i-fiber ekudleni akusizi nje ukugcina imikhuba yamathumbu enempilo, kungasiza ukugcina i-flora yamathumbu (aka i-microbiome) iphilile, ikhuthaze ukukhula kwamabhaktheriya 'amahle' asekela isimiso somzimba sokuzivikela, uthi. Amabhaktheriya amahle emathunjini awasizi nje kuphela isimiso somzimba sokuzivikela ezifweni ngokukhuthaza impilo evamile, kodwa amabhaktheriya amahle athinta ngokuqondile ukukhula kwamagciwane 'amabi'. Nakhu okunye ukudla okufanele ukugweme uma ubheke ukuthuthukisa impilo yakho yamathumbu.

OKUhlobene : Amathiphu angu-5 Agunyazwe Udokotela Okuthuthukisa Amasosha omzimba