Sirrin Da Ba Zai Ciwo Ba

Wadatacce

• Bayani
• 1. Ku ci koren kayan lambu
• 2. Samu Vitamin D
• 3. Ci gaba da motsi
• 4. Samun wadataccen bacci
• 5. Tsallake giya
• 6. Ka kwantar da hankalin ka
• 7. Shan koren shayi
• 8. colorara launi a cikin abinci
• 9. Kasance da jama'a
• 10. Samun rigakafin mura
• 11. Aikata tsafta
• 12. Kiyaye kanka
• Awauki

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Bayani

Mafi yawan asirai ga lafiyar jiki ba asiri bane kwata-kwata, amma hankali ne. Misali, ya kamata ka guji hulɗa da ƙwayoyin cuta da ƙwayoyin cuta a makaranta da aiki. Amma sauran mahaɗan sauran mafita na jin dadi na iya taimaka maka rayuwa cikin ƙoshin lafiya yayin guje wa wannan hanci da maƙogwaron. Anan akwai shawarwari 12 don hana mura da mura.

1. Ku ci koren kayan lambu

Kore, kayan lambu masu ganye suna da wadataccen bitamin wanda zai taimake ka ka kula da daidaitaccen abinci - da tallafawa tsarin garkuwar jiki mai lafiya. Dangane da binciken beraye, cin kayan marmarin gishiri yana aika siginar sinadarai zuwa jiki wanda ke inganta takamaiman sunadarai masu farfajiyar kwayar halitta da ke da muhimmanci don ingantaccen tsarin garkuwar jiki. A cikin wannan binciken, berayen da ke da lafiyayyen kayan lambu sun rasa kashi 70 zuwa 80 na sunadaran da ke kan farji.

2. Samu Vitamin D

Rahotanni sun nuna cewa yawancin Amurkawa suna kasawa da bukatun bitamin D na yau da kullun. Ficarancin bitamin D na iya haifar da bayyanar cututtuka kamar rashin ci gaban ƙashi, matsalolin zuciya, da tsarin garkuwar jiki mara ƙarfi.

Sakamako daga nazarin shekara ta 2012 a cikin mujallar Pediatricssuggest cewa duk yara ya kamata a duba su don samun cikakken bitamin D. Wannan yana da mahimmanci musamman ga waɗanda ke da fata mai duhu, tunda ba sa samun bitamin D cikin sauƙi daga sauƙaƙe zuwa hasken rana.

Abincin da ke ingantattun hanyoyin bitamin D sun hada da yolks, namomin kaza, kifin kifi, tuna tuna, da hanta naman shanu. Hakanan zaka iya sayan abubuwan bitamin D a shagon sayar da kayan masarufi ko kantin magani. Zaɓi abubuwan haɓaka waɗanda ke ƙunshe da D3 (cholecalciferol), tunda yana da kyau wajen haɓaka matakan jininka na bitamin D.

Shago don bitamin D.

3. Ci gaba da motsi

Kasancewa cikin aiki ta hanyar bin tsarin motsa jiki na yau da kullun - kamar yin tafiya sau uku a mako - yana yin fiye da kiyaye lafiyarka da datsawa. Dangane da binciken da aka buga a cikin mujallar Neurologic Clinicians, motsa jiki na yau da kullun kuma:

• yana kiyaye kumburi da cuta mai tsauri
• rage damuwa da sakin ƙwayoyin cuta masu alaƙa da damuwa
• yana hanzarin yaduwar ƙwayoyin jini (WBCs) masu yaƙi da cuta, wanda ke taimakawa jiki yaƙar sanyi

4. Samun wadataccen bacci

Samun isasshen bacci na da matukar mahimmanci idan an kamu da kwayar cuta, a cewar wani binciken da aka buga a Labaran Magungunan Cikin Gida. Mahalarta manya masu lafiya waɗanda suka yi bacci aƙalla awanni takwas kowane dare a cikin tsawon makonni biyu sun nuna babban juriya ga kwayar. Wadanda suka yi bacci na awanni bakwai ko kasa da haka a kowane dare suna da kusan kashi uku cikin 100 na yiwuwar kamuwa da cutar bayan kamuwa da su.

Reasonaya daga cikin dalilai na iya zama cewa jiki yana sakin cytokines yayin dogon lokacin bacci. Cytokines sune nau'in furotin. Suna taimaka wa jiki yaƙar kamuwa da cuta ta hanyar daidaita tsarin garkuwar jiki.

5. Tsallake giya

Wani sabon bincike ya nuna cewa shan giya na iya lalata kwayoyin dendritic na jiki, wani muhimmin bangare na garkuwar jiki. Inara yawan shan barasa a kan lokaci na iya ƙara bayyanar mutum ga ƙwayoyin cuta da ƙwayoyin cuta.

A a cikin mujallar Clinical and Vaccine Immunology idan aka kwatanta kwayoyin dendritic da martani na tsarin garkuwar jiki a cikin beraye masu shan barasa da berayen da ba a ba su giya ba. Alkahol ya danne garkuwar jikin beraye zuwa matakai daban daban. Doctors sun ce binciken yana taimakawa wajen bayyana dalilin da ya sa allurar rigakafi ba ta da tasiri ga mutanen da ke shan maye.

6. Ka kwantar da hankalin ka

Shekaru da yawa, likitoci sun yi zargin cewa akwai alaƙa tsakanin damuwa ta hankali da rashin lafiyar jiki. Neman hanyar da ta dace don daidaita tashin hankali na mutum na iya zama hanya mai kyau don samun ingantacciyar lafiya, bisa ga binciken 2012 da Cibiyar Kimiyya ta publishedasa ta wallafa. Gwada gwada yoga ko tunani don sauƙaƙa damuwa.

Cortisol yana taimakawa jiki wajen yaƙar kumburi da cuta. Saukewar homonin akai-akai a cikin mutanen da suke da damuwa akai-akai yana rage tasirinsa gaba ɗaya. Wannan na iya haifar da ƙarin kumburi da cuta, da kuma rashin ƙarfin garkuwar jiki.

7. Shan koren shayi

Shekaru aru-aru, an haɗa koren shayi tare da ƙoshin lafiya. Amfanin lafiyar shan shayi na iya zama saboda babban matakin antioxidants, wanda ake kira flavonoids.

A cewar wani binciken da aka buga a Jaridar Kwalejin Nutrition ta Amurka, kofi da yawa da aka sabo a rana zai iya haifar da fa'idodin kiwon lafiya. Waɗannan sun haɗa da ƙananan hawan jini da rage haɗarin cutar cututtukan zuciya.

Siyayya don koren shayi.

8. colorara launi a cikin abinci

Shin kuna da matsala yayin tunawa da cin 'ya'yan itacenku da kayan marmari a kowane abinci? Dafa abinci tare da dukkan launuka na bakan gizo zai taimaka muku samun wadatattun bitamin kamar su bitamin C.

Shago don bitamin C.

Duk da yake babu wata hujja da ke nuna cewa bitamin C na iya rage tsanani ko tsawon rashin lafiya, nazarin 2006 daga mujallar Turai Journal of Clinical Nutritionshows cewa zai iya taimakawa garkuwar jiki ta kawar da sanyi da sanyi, musamman ma wadanda ke cikin damuwa.

9. Kasance da jama'a

Likitoci sun daɗe suna ganin alaƙa tsakanin cuta mai tsanani da kaɗaici, musamman a mutanen da ke murmurewa daga tiyatar zuciya. Wasu hukumomin kiwon lafiya ma suna ɗaukar keɓancewar jama'a a matsayin haɗarin haɗarin cututtukan da ke faruwa.

Binciken da Psychoungiyar Psychowararrun Americanwararrun Americanwararrun publishedwararru ta Amurka ta wallafa ya nuna cewa keɓe kan jama'a na iya ƙara damuwa, wanda ke jinkirta amsawar garkuwar jiki da ikon warkewa da sauri. A cikin binciken, berayen maza sun dan fi saukin lalacewa daga keɓewar jama'a fiye da mata.

10. Samun rigakafin mura

Shawarwarin ya ba da shawarar cewa duk mutanen da suka haura wata shida su sami rigakafin cutar mura kowace shekara. Koyaya, ya kamata a keɓance wasu mutane, gami da waɗanda ke da mummunar rashin lafiyan ƙwai kaza. Tsananin rashin lafiyan yana haifar da bayyanar cututtuka kamar su amya ko anaphylaxis.

Mutanen da suka sami mummunan sakamako game da allurar rigakafin mura a cikin fasts kuma ya kamata su guje wa allurar rigakafin kowace shekara. A wasu lokuta ba safai ba, maganin na iya haifar da ci gaban .

11. Aikata tsafta

Iyakance bayyanar da kai ga rashin lafiya ta hanyar guje wa ƙwayoyin cuta shine mabuɗin don samun lafiya. Anan akwai wasu hanyoyi don aiwatar da tsafta mai kyau:

• Shawa kullum.
• Wanke hannuwanku kafin cin abinci ko shirya abinci.
• Wanke hannuwanku kafin saka ruwan tabarau na tuntuɓar juna ko aiwatar da kowane aiki wanda zai kawo ku ga idanu ko baki.
• Wanke hannuwan ka na tsawan dakika 20 ka goge a ƙasan farcen ka.
• Ka rufe bakinka da hancinka da nama lokacin da kake tari ko atishawa.
• Auke da mai tsabtace hannu mai giya don amfani-da-tafi. Yi rigakafin abubuwan da aka raba, kamar su faifan maɓalli, tarho, ƙofar ƙofa, da sarrafawa mai nisa.

12. Kiyaye kanka

Wayoyin cutar mura na iya rayuwa gabaɗaya a saman tsawon awanni 24, a cewar Hukumar Kiwon Lafiya ta Nationalasa. Wannan yana barin lokaci mai yawa don ƙwayoyin cuta su yada tsakanin yan uwa. Yaran da ba shi da lafiya guda ɗaya zai iya ba da rashin lafiya ga ɗaukacin iyalin a yanayin da ya dace.

Don guje wa raba ƙwayoyin cuta, ajiye abubuwan sirri daban. Abubuwan sirri sun haɗa da:

• burushin goge baki
• tawul
• kayan aiki
• shan tabarau

Wanke gurbatattun abubuwa - musamman kayan wasan yara da ake rabawa - a cikin ruwan zafi, sabulu. Lokacin da kake cikin shakka, zaɓi don kofuna waɗanda ake yarwa, kayan aiki, da tawul.

Awauki

Kasancewa cikin koshin lafiya ya fi kawai aiwatar da wasu 'yan dabaru masu kyau lokacin da ba ku da lafiya. Ya ƙunshi motsa jiki na yau da kullun, abinci mai ƙoshin lafiya, da kasancewa cikin ruwa cikin yini.

Jikinku yana aiki tuƙuru don kiyaye ku motsawa da aiki, don haka tabbatar da ba shi abincin da yake buƙata don kasancewa cikin sifa-zuwa sama.