Kuba sonke besixakeke kakhulu ngubhubhani we-COVID-19 kwezi nyanga zisithoba okanye zingaphaya koko, ixesha lomkhuhlane liye langena kuthi. Kodwa oko akuthethi ukuba asiyithathi lula kangako. Ngokuchasene noko, ngoku kunanini na ngaphambili sibeka impilo yethu phambili kwaye senza konke okusemandleni ethu ukuze sihlale sisempilweni kwaye sikhuselekile. Umzekelo: Ezi ndlela zilula kodwa zisebenzayo zokulungiselela ixesha lomkhuhlane.
ENXULUMENEYO : ‘Ukuhlangabezana Nokudinwa Kuyinyaniso Kakhulu. Nantsi indlela yokuyiyeka ifile kwiingoma zayo
Luis Alvarez/imifanekiso yeGetty1. Fumana i-Flu Shot
Ukuba awukayifumani eyakho, lixesha, bantu. Ngoku ka UGqr. UJeff Goad , Usihlalo wesebe lekhemesti yeYunivesithi yaseChapman kunye nelungu eliseka iCandelo leQela leeSokhemisti leQela le-International Society of Travel Medicine, umkhuhlane sisifo sokuphefumla esiza kukwenza ube sesichengeni ngakumbi kwabanye, njenge-coronavirus. Ukufumana isithonga somkhuhlane akuzange kube lula-sangena kwi-CVS yethu yasekhaya kwaye sangena kwaye siphuma ngaphantsi kwemizuzu eyi-15. Kwakhona, musa ukuthenga kwintengiso yeevithamini ezilawulwa yi-non-FDA kunye nezongezelelo ezithi zinokonyusa amajoni akho omzimba xa kungekho phando luxhasayo oku. Ukongeza ivithamin C exhasa umzimba ngakumbi kwinkqubo yakho, oda ijusi yeorenji kwaye ubambe iChampagne.
Grace Cary / Getty imifanekiso2. Hlamba yonke into…Kakhulu
Ewe, ngokucacileyo oko kuthetha ukuba izandla zakho-khumbula ukukhuhla imizuzwana engama-20 okanye ixesha elide njengoko kuthatha ukucula ingoma yoMhla wokuzalwa owonwabileyo kabini-kodwa kunye nedesika yakho, ikhibhodi yakho, i-iPhone yakho ... , kodwa uya kumangaliswa (uze uphelelwe ngamandla) kukubona inani leentsholongwane ezihlala kwindawo esetyenziswa ngokuqhelekileyo (kuquka imali—ew).
Luis Alvarez/imifanekiso yeGetty3. Nxiba iMask
Kuba iCDC , Iimaski ziyacetyiswa njengesithintelo esilula ukunceda ukuthintela amathontsi okuphefumla ukuba ahambe aye emoyeni nakwabanye abantu xa umntu onxibe imaski ekhohlela, ethimla, ethetha, okanye ephakamisa ilizwi lakhe. Oku kubizwa ngokuba lulawulo lwemithombo. Ukunxiba iimaski, nokuba uyagula okanye awuguli ibe licebo eliqinisekisiweyo lokwehlisa amazinga osulelo. Kuya kufuneka unxibe imaski ngeenjongo zokuthintela i-COVID, kodwa inokukunceda ukuba uthintele ukudibana nomkhuhlane.
Luis Alvarez/imifanekiso yeGetty4. Beka phambili Ukulala
Ukungalali nje kuwonakalisa amajoni akho omzimba, kodwa kwenza kube nzima ukulwa nentsholongwane xa sele uyifumene. Per isifundo kwiYunivesithi yaseTübingen eJamani , ubuthongo kunye nenkqubo ye-circadian ngabalawuli abanamandla beenkqubo ze-immunological. Ngokusisiseko, ukusilela kokulala ixesha elide kukhokelela ekuvelisweni kweeseli ezibangela ukwanda kwe-immunodeficiency. Ukuphumla kunye nokutshaja kwakhona, uDkt. Stokes uncoma ukuba alale ngexesha elifanayo rhoqo ebusuku (ngokufanelekileyo nge-10 ntambama) kwaye alale ubuncinane iiyure ezisixhenxe ukuya kwezisibhozo. Khuphani ioyile yelavender ebalulekileyo, bantu!
IFOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL5. Gcina ngokuTyelwa koMkhuhlane
Sizimisele kakhulu ukuzama nantoni na ukuphepha ukugula, ngoko siye sajonga kunye noGqr Michelle Davenport, umseki we Uphakanyiswe Ngokwenene kunye ne-RD ene-PhD kwisondlo, ukufunda malunga noko kufuneka sikutye ukulwa nomkhuhlane. Nantsi into ayicebisayo.Kale
Khumbula xa, malunga ne-2015, i-kale i into? Isenokuba iphulukene nemeko yayo ephezulu kwihlabathi lokutya, kodwa iselunge kakhulu kuwe. Imifuno ye-Brassica efana ne-kale (kunye ne-broccoli) i-hitters enzima yezondlo, ukupakisha kwiivithamini C kunye no-E. Ukunceda ukufunxa, hlanganisa la mafutha anempilo njenge-avocado okanye ioli yeoli. Ukongeza kwi-vitamin C's-immune-boosting powers, isifundo kwiYunivesithi yaseTufts Ufumanise ukuba ivithamin E inxulunyaniswa nokuxhathisa okongeziweyo kumkhuhlane kunye nokunciphisa umngcipheko wokufumana usulelo oluphezulu lokuphefumla kubantu abadala.
ISalmon yasendle
Le ntlanzi imnandi yenye yemithombo embalwa yokutya enevithamin D3 ngokwendalo. Eyona ndlela ilungileyo yokufunxa esi sityalo sinzima sisuka elangeni, kodwa ukukhanya kwelanga akusoloko kufumaneka ngexesha lasebusika. ( Womp-womp ) UKUYA IYunivesithi yaseQueen Mary yaseLondon ifunde yabonisa ukuba ivithamin D inokukhusela kwizifo zokuphefumla kunye nomkhuhlane-esona sizathu esihle sokuhlala usitya ukutya okubanjwe emini (logama nje i-salmon) ngqo ebusika.
Igalikhi
Ngokuqinisekileyo, kuya kwenza umoya wakho unuke okwethutyana, kodwa xa ucinga ngezibonelelo zempilo, ikonofile ingaphezulu kokuyixabisa. Igalikhi inceda umzimba ukufunxa i-iron kunye ne-zinc, izondlo ezibalulekileyo zokwakha ukhuselo lomzimba. Ngaphezu koko, a uvavanyo lweklinikhi kwiYunivesithi yaseFlorida ibonise ukuba ikonofile esele ikhulile inokwandisa ukusebenza kweeseli zomzimba kwaye inokunciphisa ubunzulu bengqele kunye nomkhuhlane. Ukuphefumla okuphefumlayo kugwetywe — kungenxa yempilo yakho.
Ijinja
Kukho isizathu sokuba i-ginger ikuyo yonke enye yezo jusi zisempilweni kakhulu ofuna ukuzithenga kodwa awusoze ngokwenene yenza. Kukutya okwaziwayo kokwakha ukhuselo lomzimba. Ngokwesifundo evela kwiMahatma Gandhi Institute of Medical Sciences yaseIndiya , iikhompawundi kwijinja zithintela iprotheni kwintsholongwane yomkhuhlane ebangela usulelo. Ukunyusa okulula, sika isilayi kwaye uyiphose kwibhotile yakho yamanzi; ngomzamo othe kratya, ungaphinda wenze oku kunxitywa okuphefumlelweyo kwaseJapan.
I-Turmeric
Ukongeza ekongezeni umbala omhle kakhulu, otyebileyo kuso nasiphi na isitya yinxalenye yayo, i-turmeric, njengenqanaba elilandelayo lilungile kuwe. Ngokwe-a ukufunda kwiYunivesithi yezoNyango yaseNanjing eTshayina , i-curcumin, i-compound esebenzayo kwi-turmeric, ikhulula ukuvuvukala ngokuthintela iindlela ezivuthayo ezibangelwa yintsholongwane ye-influenza. Ukwandisa amandla e-curcumin, uDkt Davenport ucebisa ukudibanisa nepepper emnyama. Okuqhelekileyo kwaye ukulwa nomkhuhlane? Umhle damn ugqibelele.
amashumi amabini anamashumi amabiniIindlela ezi-4 ezongezelelekileyo zokunyusa amajoni akho omzimba
1. Yitya Igalikhi NgakumbiHayi, ayizukwenzela kakhulu umoya wakho, kodwa, ngokutsho kwesifundo esivela IYunivesithi yaseJagiellonia e Poland, ikonofile i agent antimicrobial kunye ne-immune booster. Inye into omawuyigcine engqondweni kukuba ubushushu buwenza asebenze amandla alo okhuselo lomzimba, ke ukuba upheka ngayo, yongeze nje phambi kokukhonza okanye uzame kwisaladi ebandayo yokunxiba ukukhaba imifuno yakho.
2. Chitha ixesha elithile elangeni
Ngokuqhelekileyo sinxulumanisa ukuchitha ixesha elangeni kunye nehlobo, kodwa ngokwenene kubaluleke kakhulu (kwaye kunenzuzo) ukuthatha imitha ethile xa kubanda. Ukongeza ekukhuliseni isimo sakho sengqondo, ilanga linokuxhasa impilo ye-immune. Utsho njalo a ufunda kwiYunivesithi yaseGeorgetown , eyafumanisa ukuba ukukhanya kwelanga kunokunika amandla iiseli ze-T ezidlala indima ebalulekileyo kukhuseleko lomntu.
3. Kuphephe ukutya okucutshungulweyo
Siyazi ukuba kufuneka sinciphise ukutya okucutshungulweyo ngokubanzi, kodwa kubaluleke ngakumbi xa sizixhalabele kakhulu amajoni ethu omzimba. Ukutya okucutshungulweyo akunasondlo kwaye kunokuthatha indawo yokutya okunesondlo okuya kuxhasa inkqubo yomzimba yokuzikhusela, utsho uGqr. Joan Ifland Ph.D., uMcebisi weSondlo kunye noMseki we UkuSetwa kwakhona kokuLawulwa kokuTya . Unenyani, nangona kunjalo, ukuba abantu abaninzi baya kutyibilika ngamaxesha athile kwaye bazibandakanye, masithi, i-donut. Ukuba oku kwenzeka kanye okanye kabini kwixesha elide, akuyonto enkulu, uyavuma. Kodwa xa isenzeka rhoqo kwaye amajoni omzimba ahlala ehluthwa izondlo, ke amajoni omzimba akanakusebenza ukulwa iintsholongwane. Xa oku kusenzeka, endaweni yokuba ube nemeko embi yomkhuhlane apho iimpawu ziqulathwe sisistim somzimba sakho esinamandla, ungaphelela esibhedlele kuba intsholongwane yongamele amajoni omzimba abuthathaka. Xa intsholongwane enamandla njenge-coronavirus ikhululekile, sonke sifuna ukuba amajoni ethu omzimba abe kwimeko ephezulu.
4. Gcina Amathumbu Akho
Impilo yamathumbu yiyo yonke ingqumbo ngoku, kunye nobungqina obandayo obudibanisa i-microbiome yakho kwimpilo yengqondo, impilo yeemvakalelo, impilo yentliziyo kunye nokunye. I-microbiome yakho idityaniswe nesistim somzimba wakho, kwaye uGqr McClain ucebisa ukuba ubeke ingqalelo kubungakanani befiber oyityayo. Ukugcina i-fiber ekudleni akuncedi kuphela ukugcina imikhwa enempilo yamathumbu, kunokunceda ukugcina i-flora yamathumbu (aka i-microbiome) enempilo, ukukhuthaza ukukhula kweebhaktheriya 'ezilungileyo' ezixhasa amajoni omzimba, uthi. Iibhaktheriya ezilungileyo emathunjini azincedi kuphela i-immune system ngokukhuthaza impilo jikelele, kodwa iibhaktheriya ezilungileyo zichaphazela ngokuthe ngqo ukukhula kweebhaktheriya 'ezibi'. Nazi ezinye zokutya onokuziphepha ukuba ujonge ukuphucula impilo yamathumbu akho.
ENXULUMENEYO : Iingcebiso ezi-5 ezivunywe nguGqirha zokonyusa inkqubo yakho yokugonyela umzimba
