Chifukwa tonse takhala otanganidwa kwambiri ndi mliri wa COVID-19 m'miyezi isanu ndi inayi kapena kupitilira apo, nyengo ya chimfine yatifikira. Koma izi sizikutanthauza kuti tikuzitenga mopepuka. M'malo mwake, tsopano kuposa kale lonse tikuika patsogolo thanzi lathu ndikuchita zonse zomwe tingathe kuti tikhale athanzi komanso otetezeka. Chitsanzo pa mfundo iyi: Njira zosavuta koma zothandiza zokonzekera nyengo ya chimfine.
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Luis Alvarez / Getty Zithunzi1. Pezani Kuwombera Chimfine
Ngati simunapeze zanu pano, ndi nthawi, anthu. Malinga ndi Dr. Jeff Goad , Wapampando wa dipatimenti ya pharmacy ku yunivesite ya Chapman komanso membala woyambitsa wa Pharmacists Professional Group Section of the International Society of Travel Medicine, chimfine ndi matenda opumira omwe angakupangitseni kukhala ovutitsidwa ndi ena, monga coronavirus. Kuwombera chimfine sikunakhale kophweka-tinalowa mu CVS yathu ndipo tinalowa ndi kutuluka pasanathe mphindi 15. Komanso, musagule mu malonda a mavitamini omwe sali a FDA olamulidwa ndi zowonjezera zomwe zimati zingathe kulimbikitsa chitetezo chanu cha mthupi pamene palibe kufufuza komwe kumathandizira izi. Kuti muwonjezere vitamini C wowonjezera chitetezo m'thupi lanu, kuitanitsa madzi a lalanje ndipo sungani Champagne.
Zithunzi za Grace Cary / Getty2. Tsukani Zonse…Zambiri
Inde, mwachiwonekere izi zikutanthauza kuti manja anu - kumbukirani kupukuta kwa masekondi 20 kapena nthawi yayitali kuti muziimba nyimbo ya Happy Birthday kawiri - komanso desiki lanu, kiyibodi yanu, iPhone yanu ... , koma mungadabwe (ndi kutha) ndi kuchuluka kwa majeremusi omwe amakhala pamalo omwe amagwiritsidwa ntchito kwambiri (kuphatikiza ndalama-ew).
Luis Alvarez / Getty Zithunzi3. Valani Chigoba
Za CDC ndi , Masks amalangizidwa ngati chotchinga chosavuta chothandizira kuletsa madontho opumira kuti asayende mumlengalenga ndi kupita kwa anthu ena pamene munthu wovala chigobacho akutsokomola, akuyetsemula, akulankhula, kapena kukweza mawu. Izi zimatchedwa source control. Kuvala masks, kaya mukudwala kapena ayi yakhala njira yotsimikizika yochepetsera matenda. Muyenera kuvalabe chigoba pofuna kupewa COVID, koma zingakuthandizeninso kupewa kudwala chimfine.
Luis Alvarez / Getty Zithunzi4. Muziika Tulo Patsogolo
Kudumpha kugona sikumangowononga chitetezo chanu chamthupi, komanso kumapangitsa kuti zikhale zovuta kulimbana ndi kachilomboka mukakhala nazo. Per maphunziro ku yunivesite ya Tübingen ku Germany , kugona ndi circadian system ndi olamulira amphamvu a immunological process. Kwenikweni, kulephera kugona kwa nthawi yayitali kumabweretsa kupanga ma cell omwe amayambitsa immunodeficiency. Kuti mupumule ndi kubwezeretsanso, Dr. Stokes amalimbikitsa kugona nthawi yomweyo usiku uliwonse (chabwino ndi 10 koloko) ndikugona kwa maola asanu ndi awiri kapena asanu ndi atatu. Tulutsani mafuta ofunikira a lavender, anthu!
ZITHUNZI: LIZ ANDREW/STYLING: ERIN MCDOWELL5. Sungani Zakudya Zolimbana ndi Chimfine
Ndife okonzeka kuyesa chilichonse kuti tipewe kudwala, kotero tidayang'ana ndi Dr. Michelle Davenport, woyambitsa nawo wa Anakweza Zenizeni ndi RD yokhala ndi PhD pazakudya, kuti tiphunzire zomwe tiyenera kudya kuti tilimbane ndi chimfine. Izi ndi zomwe akupangira.Kale
Kumbukirani pamene, cha m'ma 2015, kale anali ndi chinthu? Itha kukhala kuti yataya mbiri yake yapamwamba pazakudya, koma ndizabwino kwambiri kwa inu. Zamasamba za Brassica monga kale (ndi broccoli) ndizopatsa thanzi, zodzaza ndi mavitamini C ndi E. Pofuna kuyamwa, ziphatikizeni ndi mafuta athanzi monga mapeyala kapena mafuta a azitona. Kuphatikiza apo, vitamini C imalimbitsa chitetezo chamthupi, maphunziro ku yunivesite ya Tufts adapeza kuti vitamini E imalumikizidwa ndi kulimbikira kukana chimfine komanso kuchepetsa chiopsezo chotenga matenda am'mimba mwa okalamba.
Salmoni Yam'tchire
Nsomba yokoma imeneyi ndi imodzi mwa zakudya zochepa zomwe mwachibadwa zimakhala ndi vitamini D3. Njira yabwino yopezera chakudya choterechi ndi dzuwa, koma dzuwa silipezeka nthawi zonse m'nyengo yozizira. ( Womp-womp ) KWA Queen Mary University of London amaphunzira inasonyeza kuti vitamini D ingateteze ku matenda a kupuma ndi chimfine—chifukwa chabwino kwambiri chokhalira kudya nsomba za tsikulo (malinga ngati nsomba) m’nyengo yozizira.
Adyo
Zedi, zipangitsa mpweya wanu kununkha kwakanthawi, koma mukaganizira za thanzi labwino, adyo ndiwofunika kwambiri. Garlic amathandiza thupi kuyamwa chitsulo ndi zinc, michere yofunika kwambiri yomanga chitetezo chokwanira. Kuposa pamenepo, a kuyesedwa kwachipatala ku University of Florida adawonetsa kuti adyo wokalamba amatha kukulitsa magwiridwe antchito a chitetezo chamthupi ndipo amachepetsa kuopsa kwa chimfine ndi chimfine. Mpweya wowawa uyenera kutembereredwa - ndi thanzi lanu.
Ginger
Pali chifukwa chake ginger ali pafupifupi mumtundu uliwonse wamadzi abwino omwe mukufuna kugula koma osatero kwenikweni kuchita. Ndi chakudya chodziwika bwino chomanga chitetezo chokwanira. Pa phunziro kuchokera ku Mahatma Gandhi Institute of Medical Sciences ku India , mankhwala omwe ali mu ginger amalepheretsa puloteni mu kachilombo ka fuluwenza yomwe imayambitsa matenda. Kuti muwonjezere mosavuta, dulani kagawo ndikuponya mu botolo lanu lamadzi; ndi kulimbikira pang'ono, mutha kukonzanso chovala chokometsera cha ku Japan ichi.
Chiphalaphala
Kuphatikiza pa kuwonjezera mtundu wokongola kwambiri, wolemera pa mbale iliyonse ndi gawo lake, turmeric ndi, ngati, mlingo wotsatira ndi wabwino kwa inu. Pa a amaphunzira ku Nanjing Medical University ku China , curcumin, mankhwala omwe amagwira ntchito mu turmeric, amachepetsa kutupa mwa kutsekereza njira zotupa zomwe zimayambitsidwa ndi kachilombo ka fuluwenza. Kuti awonjezere mphamvu ya curcumin, Dr. Davenport akusonyeza kuti agwirizane ndi tsabola wakuda. Zamakono ndi kulimbana ndi chimfine? Wokongola kwambiri wangwiro.
makumi awiri ndi 20Njira Zina 4 Zothandizira Chitetezo Chanu
1. Idyani Garlic KwambiriAyi, sizingachitire zambiri kwa mpweya wanu, koma, malinga ndi kafukufuku wochokera Yunivesite ya Jagiellonian ku Poland, adyo ndi antimicrobial wothandizira komanso chitetezo chamthupi. Chinthu chimodzi choyenera kukumbukira ndi chakuti kutentha kumapangitsa mphamvu zake zothandizira chitetezo cha mthupi, kotero ngati mukuphika nazo, onjezerani musanayambe kutumikira kapena yesetsani kuvala saladi yozizira kuti muthe kudya masamba anu.
2. Muzicheza ndi Dzuwa
Nthawi zambiri timagwirizanitsa kukhala padzuwa ndi chilimwe, koma ndikofunikira kwambiri (komanso kopindulitsa) kutulutsa kuwala kwina kukuzizira. Kuwonjezera pa kukulitsa maganizo anu, dzuwa lingathandizenso chitetezo cha mthupi. Akutero a amaphunzira ku Georgetown University , yomwe inapeza kuti kutenthedwa ndi dzuwa kungathe kupatsa mphamvu maselo a T omwe amagwira ntchito yaikulu pa chitetezo cha mthupi cha munthu.
3. Pewani Zakudya Zosakaniza
Tikudziwa kuti tiyenera kuchepetsa zakudya zosinthidwa nthawi zonse, koma ndizofunikira kwambiri tikakhala ndi nkhawa kwambiri ndi chitetezo chathu chamthupi. Zakudya zokonzedwanso sizikhala ndi thanzi ndipo zingalowe m'malo mwa zakudya zopatsa thanzi zomwe zingathandize chitetezo cha mthupi, akutero Dr. Joan Ifland Ph.D., Nutrition Counselor ndi Woyambitsa wa Kubwezeretsanso Kusokoneza kwa Chakudya . Amakhulupirira, komabe, kuti anthu ambiri amazemba nthawi ndi nthawi ndikudzilowetsa, kunena kuti, donut. Izi zikachitika kamodzi kapena kawiri pakapita nthawi, sizovuta, akuvomereza. Koma zikachitika pafupipafupi ndipo chitetezo chamthupi chimakhala chosowa michere, ndiye kuti chitetezo chamthupi sichingagwire ntchito polimbana ndi ma virus. Izi zikachitika, m'malo mokhala ndi chimfine chochepa pomwe zizindikiro zimakhala ndi chitetezo chamthupi champhamvu, mutha kupita kuchipatala chifukwa kachilomboka kakulepheretsa chitetezo chamthupi chofooka. Kachilombo kakang'ono ngati coronavirus katayika, tonse timafuna kuti chitetezo chathu cha mthupi chikhale bwino.
4. Samalani M'matumbo Anu
Thanzi la m'matumbo ndilokwiyitsa pompano, ndi umboni wowonjezereka wogwirizanitsa microbiome yanu ndi thanzi laubongo, thanzi labwino, thanzi lamtima ndi zina. Ma microbiome anu amalumikizananso ndi chitetezo cha mthupi lanu, ndipo Dr. McClain akukulimbikitsani kuti muzisamala kwambiri kuchuluka kwa fiber yomwe mukudya. Kusunga CHIKWANGWANI m'zakudya kumathandiza osati kukhala ndi matumbo athanzi, kungathandize kuti zomera za m'mimba (zotchedwa microbiome) zikhale zathanzi, kulimbikitsa kukula kwa mabakiteriya 'abwino' omwe amathandiza chitetezo cha mthupi, akutero. Mabakiteriya abwino m'matumbo samangothandiza chitetezo cha mthupi mwa kulimbikitsa thanzi labwino, koma mabakiteriya abwino amakhudza mwachindunji kukula kwa mabakiteriya 'oyipa'. Nazi zakudya zina zomwe muyenera kupewa ngati mukufuna kukonza thanzi lanu lamatumbo.
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