Immune System - Chilimwe ndi nthawi yomwe anthu ambiri amathera nthawi yochulukirapo panja, kusangalala ndi kuwala kwa dzuwa komanso kuchita khama. Ngakhale kuti ndi nthawi yabwino yosangalalira, m’pofunikanso kupeza mpata wokonza chitetezo cha m’thupi mwanu m’nyengo yozizira isanakwane. Chitetezo cha mthupi ndi njira yodzitetezera mwachilengedwe ku matenda ndi matenda, ndipo kukhalabe amphamvu ndikofunikira kuti mukhale ndi thanzi labwino. Ndi malangizo otsatirawa, mutha kusintha ndikusunga chitetezo chanu chamthupi, kuonetsetsa kuti nyengo yachilimwe imakhala yathanzi komanso yosangalatsa, komanso zomwe zili bwino pasadakhale m'nyengo yozizira.
Pezani Kugona Kwambiri
Kugona mokwanira n'kofunika kwambiri kuti mukhale ndi thanzi labwino, kuphatikizapo chitetezo cha mthupi. Pogona, thupi limapanga ma cytokines, omwe ndi mapuloteni omwe amathandiza kulimbana ndi matenda ndi kutupa. Kulephera kugona kumachepetsa kupanga ma cytokines, zomwe zimapangitsa kuti thupi likhale lovuta kulimbana ndi matenda. Yesetsani kugona kwa maola 7-9 usiku uliwonse kuti chitetezo chanu cham'thupi chizigwira ntchito bwino, ndipo ngati n'kotheka, sungani maola abwino komanso nthawi zonse, apo ayi thupi limayiwala kuti munthu ayenera kugwira ntchito yake komanso nthawi yanji yowotcha mphamvu. !
Idyani Zakudya Zathanzi
Kudya zakudya zopatsa thanzi ndikofunikira kuti chitetezo chamthupi chikhale chathanzi. Zakudya zomwe zili ndi mavitamini A, C, E, komanso zinki ndi selenium, zingathandize kulimbikitsa chitetezo cha mthupi. Zipatso zatsopano ndi ndiwo zamasamba, mbewu zonse, zomanga thupi zowonda, ndi mafuta athanzi ndizofunikira pazakudya zopatsa thanzi. Zipatso za citrus, tsabola wa belu, mtedza, ndi njere zili ndi michere yambiri yofunikayi ndipo imatha kuphatikizidwa mosavuta muzakudya ndi zokhwasula-khwasula. Yesani kupanga saladi yokongola ndi zipatso ndi ndiwo zamasamba zosiyanasiyana, kapena kuwonjezera mtedza ndi mbewu ku oatmeal yanu yam'mawa kuti muwonjezere michere.
Khala Wosakanizidwa
Kukhalabe ndi hydrated (yomwe imaphatikizapo mchere wokwanira ndi potaziyamu) ndizofunikira pa thanzi labwino, kuphatikizapo chitetezo cha mthupi. Kumwa madzi ambiri kungathandize kuchotsa poizoni m’thupi komanso kuti chitetezo cha m’thupi chizigwira ntchito bwino. Yesetsani kumwa madzi osachepera magalasi asanu ndi atatu patsiku, ndipo pewani zakumwa za shuga zomwe zingachepetse chitetezo cha mthupi. Ngati mupeza kuti madzi omveka akutopetsa, mutha kuwonjezera magawo a nkhaka kapena mandimu m'madzi anu kuti muwonjezere kukoma. Mukhozanso kusangalala ndi tiyi wa zitsamba kapena madzi a kokonati kuti mukhale chakumwa chotsitsimula komanso chopatsa mphamvu.
Chitani Zochita Nthawi Zonse
Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kulimbikitsa chitetezo cha mthupi mwa kuwonjezera kuyendayenda, kuchepetsa kutupa, ndi kulimbikitsa kupanga maselo oyera a magazi. Yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 30 masiku ambiri pamlungu, monga kuyenda mwachangu, kupalasa njinga, kapena kusambira. Kuchita masewera olimbitsa thupi kungathandizenso kuchepetsa nkhawa, zomwe ndizofunikira kuti chitetezo cha mthupi chitetezeke. Gwiritsani ntchito nthawi yofunda ndikupita kokakwera njinga, kukwera njinga, kapena kusambira kunyanja kapena mtsinje wapafupi.
Sinthani Kupsinjika
"Kupsinjika maganizo" kosatha kungathe kupondereza chitetezo cha mthupi, kumapangitsa kuti thupi likhale lolimba kulimbana ndi matenda ndi matenda. Kupeza njira zothanirana ndi kupsinjika maganizo, monga kupumula, kukhala ndi mndandanda wa zochita, kuphunzira chilichonse chimene chimakupangitsani kukhala bwino, ndi zina zotero, kungathandize kuti chitetezo cha m’thupi chizigwira ntchito bwino. Mutha kuyesanso kulemba, kusamba kopumula, kapena kugwiritsa ntchito nthawi zachilengedwe kuti muchepetse nkhawa. Mukamadziwa zambiri za inu nokha komanso za moyo, m'pamenenso mumakhala ndi mphamvu zambiri pa moyo wanu komanso mumakhala ndi nkhawa zochepa.
Tulukani Kunja
Kuthera nthawi panja panja ndi njira yabwino yolimbikitsira chitetezo chanu chamthupi. Kuwala kwa dzuwa ndi gwero lachilengedwe la vitamini D, zomwe ndizofunikira kuti chitetezo cha mthupi chitetezeke. Yesetsani kukhala padzuwa kwa mphindi 10-15 patsiku, koma onetsetsani kuti mumavala zoteteza ku dzuwa kuti muteteze khungu lanu kuti lisawonongeke. Kugwiritsa ntchito nthawi mwachilengedwe kungathandizenso kuchepetsa kupsinjika maganizo komanso kulimbikitsa thanzi labwino. Yendani mu paki yapafupi, pitani kukacheza, kapena khalani tsiku limodzi pagombe.
Yesani Kukhala Ndi Ukhondo
Kuchita ukhondo ndikofunikira kuti tipewe kufalikira kwa majeremusi komanso kuti chitetezo chamthupi chizigwira ntchito moyenera. Sambani m'manja nthawi zonse ndi sopo ndi madzi, ndipo pewani kukhudza nkhope yanu. Tsekani pakamwa panu ndi mphuno pokhosomola kapena mukuyetsemula, ndipo khalani kunyumba ngati simukumva bwino. Nyamulani zotsukira m'manja mukakhala panja, ndipo onetsetsani kuti mukutsuka pamalo omwe mumagwira pafupipafupi, monga zitseko ndi zosinthira magetsi nthawi zonse.
Ganizirani Zowonjezera
Ngati mukuvutika kupeza zakudya zokwanira kudzera muzakudya zanu, mungafunike kuganizira za kumwa zowonjezera. Vitamini C, vitamini D, ndi zinki zonse ndizofunikira kuti chitetezo cha mthupi chitetezeke ndipo chikhoza kutengedwa ngati chowonjezera. Komabe, ndikofunikira kuti mulankhule ndi wothandizira zaumoyo wanu musanayambe zowonjezera zowonjezera. Atha kukuthandizani kudziwa mlingo woyenera ndikuwonetsetsa kuti zowonjezera sizingagwirizane ndi mankhwala omwe mukumwa.
Potsatira malangizo awa, mukhoza kusintha kwambiri chitetezo chilimwechi. Kumbukirani kuti chitetezo chamthupi chathanzi chimafuna njira yokhazikika, kuphatikiza zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi nthawi zonse, komanso kuthana ndi nkhawa. Posamalira chitetezo chanu cha mthupi, mungasangalale ndi zochitika zonse zosangalatsa zomwe chilimwe chimapereka popanda kudandaula za kudwala. Chifukwa chake tulukani panja, khalani opanda madzi, ndikudzisamalira nokha chilimwechi!
