Kunyange vanhu vanorwara zvikuru vanorwara nguva nenguva. Asi nekugadzirisa zvakanaka zvimwe zviitiko zvehutano hwako, zvakadai sekudya uye kushungurudzika mupfungwa, unogona kubatsira kusimbisa masimba edziviriro emumakemikari kune mabhakitiriya, chemishonga inokonzera, uye mavairasi anokonzera mamiriro akadai sehuwandu nehutachiona.
Zvisikwa zveMasikirwo Emasikirwo
Heano nzira shanu dzokutsigira zvirwere zvemuviri wako.
1) Kudya
Kutevedzera kudya kunowanikwa mune antioxidants kunokosha pakutsigira muviri wako wesimba. Zvizhinji muzvibereko zvakawanda nemiriwo, antioxidants kuparadzanisa radicals (makemikari ne-zvakagadzirwa zvinozivikanwa kuti zvinokonzera DNA uye kudzivirira maitiro ezvirwere zvemuviri).
Kusarudza mafuta ane utano (zvakadai se omega-3 fatty acids inowanikwa mumafuta emafuta, mafuta efixseed, nemafuta ekrill ) pamusoro pemafuta akazara (anowanikwa mune nyama uye mumiti yemichero) anogona kubatsira kuwedzera muviri wako wekugadzirwa kwemishonga inobatanidzwa mukudzivirira utachiona. Kuti uwedzere kuwedzera zvirwere, edza kuwedzera garlic (inoratidzwa kuva nehutachiona-kurwisa uye mabhakitiriya-kuuraya nzvimbo) uye ginger (inopesana nezvirwere) pane zvekudya zvako nguva dzose.
Kunwa mvura yakawanda uye kutarisa zvinonwiwa zvinotapira, soda uye zvinwiwa zvezvinwiwa, zvinogonawo kubatsira kudzivirira hutachiona nekudhonza kunze kwako.
2) Kuita muviri
Kushanda nguva dzose kunogona kukurudzira masero ako T, rudzi rwechichena chemuviri weropa rinozivikanwa kuchengetedza muviri kurwisana nehutachiona.
Mukudzidza kwevakadzi va112 muna 2006, vatori vechikamu vaiita zvidzidzo zvisinganzwisisiki (zvakadai sokufambisa kufamba) kwemavhareji emaminitsi makumi matatu ezuva rimwe nerimwe kwegore vaiva nehafu yengano yekutonhora sevaya vasina kushanda nguva dzose.
Nguva dzose uchiita zvakasimba, basa rakaoma sekumhanya, kune rimwe divi, rinogona kuderedza simba rako rekudzivirira muviri uye rinokusiya iwe unowanzoita zvirwere zvehutachiona.
Zvisinei, kutsvakurudza kwakawanikwa nemhuka kunoratidza kuti kuwedzera pamwe ne antioxidant quercetin kunogona kuderedza ngozi yezvirwere pakati pevatambi.
3) Kushungurudzika Kwepfungwa
Kushungurudzika kwepfungwa kunogona kuita kuti kusagadzikana kusakanganise, maererano nehuwandu hwekuongorora kwemashure makumi maviri nemakumi matatu nemakumi matatu nemakumi matatu nemakumi matatu nemakumi mapfumbamwe nevadzidzi vanosvika 18 941. Kudzokorora kunoratidza kuti kunyange nguva shomanana kujekesa kudzvinyirira kunogona kugadzirisa zvirwere zvekudzivirirwa kwezvirwere zvekudzivirirwa kwezvirwere, kupera kwenguva refu kunogona kupedza simba rekudzivirirwa kwezvirwere uye kunowedzera kukanganisa kwako kurwara.
Kuti uchengetedze kushushikana kwako, chengetedza tsika yekuzorodza yakafanana nekufungisisa, yoga , kana kufema zvakanyanya muupenyu hwako hwezuva nezuva. Kana edza tai chi , chimiro cheChinese chiuto chehondo chinowanikwa kuwedzera maune immune kudzivirirwa nemakumbo mumusangano wekudzidza 2007 wevanhu vakuru vakuru 112.
4) Kurara uye Utano
Kungochengeta maoko ako kucheneswa ndiyo imwe yenzira dzakanakisisa dzekudzivirira zvirwere, maererano neCenters for Disease Control and Prevention. Iva nechokwadi chekushambidza maoko ako kwemaminitsi 15 kusvika ku20 (uchishandisa mvura inopisa uye sese) usati wagadzirira kudya kana kudya uye mushure mekukanganiswa, kunyunyuta, kushandisa mudzimba yekugeza, kana kugunzva nzvimbo dzepaguru.
Imwe tsika yakakosha inokosha yekudzivirira zvirwere ndeyokuwana maawa masere ehope usiku humwe, iyo inogona kubatsira kuchengetedza zvirwere.
Dzidza zvakawanda pamusoro pezvigadzirwa zvekurara zvepanyama .
5) Herbs uye Zvimwewo
Kunyange zvazvo masayendisiti asati aona kuti kana vitamini C inogona kuwedzera hutachiona, kune humwe humwe uchapupu hwokuti iyi antioxidant inogona kuderedza dambudziko rinotonhora.
Mishonga yakadai se andrographis , AHCC , astragalus , echinacea , uye elderberry , panguva iyi, inogona kubatsira kuderedza nguva uye kuoma kwehutano hwako kana kutorwa iwe paunotanga kuona zviratidzo zvekutsvaira kana zvirwere.
Dzidza zvakawanda pamusoro pemishonga chaiyo yehutonho uye chirwere .
Kushandisa Zvirongwa zveMasikirwo
Ramba uchifunga kuti rubatsiro rwezvesayenzi rwokutaura kuti chero mishonga inogona kudzivirira kana kubata zvirwere uye zvimwe zvirwere zvinotapukira zvishoma.
Kana uri kufunga nezvekushandiswa kwemishonga chero ipi zvayo, iva nechokwadi chekuona chiremba wako kutanga. Kuzvibata chero mamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
Sources:
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Davis JM, Murphy EA, McClellan JL, Carmichael MD, Gangemi JD. "Quercetin inoderedza kukanganisa kuhutachiona hwehutachiona hunotevera kushungurudza muviri." American Journal of Physiology - Kudzora, Kubatanidza uye Kuenzanisa Physiology 200; 295 (2): R505-9.
Irwin MR, Olmstead R, Oxman MN. "Kuwedzera maitiro epune mhinduro dzevaricella zoster virus kune vakwegura vakuru: chirongwa chisinganzwisisiki, chakatongwa che Tai Chi." Nyaya yeAmerica Geriatrics Society 2007 55 (4): 511-7.
Irwin MR, Wang M, Ribeiro D, Cho HJ, Olmstead R, Breen EC, Martinez-Maza O, Cole S. "Kurasikirwa kurara kunobatsira majekiseni ekuputira." Biological Psychiatry 2008 15; 64 (6): 538-40.
Suzanne C. Segerstrom naGregory E. Miller. "Kunyanya Kushungurudzika Kwepfungwa uye Hurongwa hweHuman Immune: Chidzidzo cheMeta-Analytic yemakore makumi matatu ekuongorora." Psychological Bulletin 2004 130 (4): 601-630.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.