Zvinogoneka sei kuti kuzvimba kuve chinhu chakanaka, asi kunogona kuuraya zvakare?
Kuzvimba kunofanirwa kuve mhinduro yenguva pfupi nemuviri wako kuti zvinhu zvidzoke munzira mushure mekunge mutumbi wekunze wakonzera kukuvara. Nzvimbo yakakuvara inoshanduka tsvuku uye kuzvimba kunowanzoonekwa. Iwo immune system inobata izvi mumaawa kana mazuva akati wandei. Uku kuzvimba kwakanyanya.
Kana kuzvimba kukaramba kuchienderera kwemavhiki, mwedzi, uye kunyange makore, kunonzi kusingaperi kuzvimba. Iri idambudziko rakakura rine hutano hwenguva refu.
Zviratidzo zvekuzvimba zvisingaperi hazvisi nyore kuona sekuzvimba kwakanyanya.
Chisingaperi uye systemic kuzvimba kune zvakakomba zvinokonzeresa kana zvikasagadziriswa. Kuzvimba kwakabatanidzwa kune autoimmune kusagadzikana, akasiyana cancer, mhando 2 chirwere cheshuga, arthritis, leaky gut syndrome, chirwere chemoyo, chirwere chechiropa, pancreatitis, kuchinja kwemaitiro asina kunaka, uye kunyangwe zvirwere zveurourodegenerative seAlzheimer's neParkinson.
- Muchidzidzo che2014, vaongorori vakaongorora data kubva ku2009-2019 NHANES ongororo yakatarisa hukama pakati pekuzvimba, kufutisa, uye metabolic syndrome muvanhu vakaora mwoyo. 29% yevanhu vakaora mwoyo vakanga vakasimudza C-reactive protein, chiratidzo chikuru chekuzvimba.
- Muna 2005, masayendisiti akagumisa kuti kuzvimba uye kushushikana kwakabatana ne insulin kuramba, chirwere cheshuga, chirwere chemoyo, kufutisa, asima, uye kunyange mafuta ane chiropa chirwere. Izvi zvakawanikwa zvakaburitswa muJournal of Clinical Investigation uye zvinoenderana nezvidzidzo zve110 ( 1 ).
Kuti urarame hupenyu hurefu, unofanirwa kutanga kuita shanduko dzinoshanda dzinobatsira kudzikira uye kubvisa kuzvimba kusingaperi.
Zviri Mukati
6 nzira dzekudzikisa kuzvimba
#1: Chinja chikafu chako
Chinhu chikuru mukuzvimba chikafu chako.
Kurumidza bvisa zvakagadziriswa, pro-kuzvimba, makemikari akaremerwa, uye emahara radical-yakazadzwa-yakazadzwa zvigadzirwa kubva mukudya kwako wozvitsiva nezvakasikwa, antioxidant-rich chikafu. zvinovaka muviri uye chaiwo ane hutano hunobatsira.
Sezvo nhamba yezvigadzirwa zvezvokudya munyika inowedzera, ndizvo zvakaitawo huwandu hwekufutisa, chirwere cheshuga, metabolic syndrome, chirwere chepfungwa (kushungurudzika, kuora mwoyo, nezvimwewo), kenza nezvimwe zvirwere zvisingaperi. Haisi tsaona.
Zvokudya zvakagadzikiswa hazvisi chikafu chaicho uye kudya zvigadzirwa panzvimbo yezvokudya zvinotungamirira zvakananga kumatambudziko ehutano. Ndiwo makemikari chaiwo anoiswa mune izvo zvigadzirwa zvekudya zvinokonzeresa kuzvimba.
Isai kukurumidza kumira uye regai kubva kune zvese pro-inflammatory foods. Zvikonzero zvikuru zvekuzvimba zviyo zvakanatswa uye shuga.
Iwe unogona kunge wakanzwa izwi rekuti anti-inflammatory diet. Izvi zvinoreva kusarudza kusadya chikafu chine pro-kuzvimba uye kunyanya kudya chikafu chine hutano chinorwisa kuzvimba.
Chikafu che ketogenic chinoita izvi nekusagadzika nekuti shuga uye zviyo zvinobviswa uye zvinotsiviwa nekudya zvakakwana zvinoremerwa nekudya. Chikafu che ketogenic zvakare chinowanzo enzanisa chiyero che omega 3 fatty acids kune omega 6 fatty acids nenzira inoderedza kuzvimba.
Zvikafu zvinonyanya kuzivikanwa zvine anti-inflammatory effects isalmon, mafuta omuorivhi, turmeric, ginger root, makotapeya uye nzungu. Izvo zvese zvakakura keto sarudzo, kunyangwe zvimwe nzungu dziri nani kupfuura dzimwe.
Ko Keto Ginger?
Mhinduro: Ginger inoenderana neketo. Icho chaicho chinhu chinozivikanwa mukubika keto. Uye inewo zvimwe zvinonakidza zvehutano zvinobatsira. Tsangamidzi…
Ko Brazil Nuts Keto?
Mhinduro: Nzungu dzeBrazil ndeimwe yemaketo nuts aunogona kuwana. Brazil nzungu ndeimwe yeakanyanya keto nzungu ...
Ko Avocados Keto?
Mhinduro: Avocados ari zvachose Keto, ari kunyange mune yedu logo! Avocado inonyanyozivikanwa keto snack. Kungave kuridya kubva paganda kana kuita ...
Ko Macadamia Nuts Keto?
Mhinduro: Macadamia nuts inopindirana nekudya kwe keto chero bedzi ichidyiwa zvishoma. Wanga uchiziva here kuti macadamia nzungu dzine yakanyanya kugutsikana ...
Ko Pecans Keto?
Mhinduro: Pecans yakanaka kwazvo yakaoma muchero, yakakwirira mumafuta uye yakaderera mumakhahydrates. Izvo zvinoita kuti ive imwe yeakanyanya ...
Ko Keto Olive Oiri?
Mhinduro: Mafuta omuorivhi ndiyo inonyanya kuenderana uye ine hutano hwekubika mafuta kunze uko. Mafuta omuorivhi ndeimwe yemafuta ekubikisa ...
Is Keto Salmon?
Mhinduro: Salmon chikafu chikuru keto, kunyange muhuwandu hukuru. Kunyangwe iwe unofarira kuputa, makeni kana fillet salmon yako ...
Ko Nuts Keto?
Mhinduro: Walnuts inti yakakodzera kudya pane keto kudya. Walnuts anoita hombe keto snack kana inonakidza musanganiswa mumabikirwo ako. A…
#2: Deredza kushushikana
Kuzvimba kunoitikawo mukupindura kushushikana kwemuviri nepfungwa. Kuderedza uremu, kuderedza huwandu hwemakemikari auri kuratidzwa munzvimbo yako yepedyo, uye kudya chikafu chine hutano zvinhu zvese zvaunogona kudzora kuderedza kushushikana kwemuviri.
Kukuvara uye kunze kwemhepo yekunze kunonyanya kuoma kudzora.
Chaunokwanisa kuvandudza zvakanyanya kushushikana mupfungwa kwaunoitwa. Hongu, hupenyu hunokanda ma curveballs kwatiri, asi izvo zvino zvinozivikanwa zvechokwadi ndezvekuti imhinduro yedu kune iwo ma curveballs anobata chaizvo kugara kwedu uye hupenyu hwedu.
Kutsvaga nzira dzekukurumidza kuderedza kushushikana muhupenyu hwako kwakakosha.
A 2014 crossover wongororo yezvidzidzo makumi matatu nemana yakawana kuti kurapa kwepfungwa-muviri kwakaderedza zvakanyanya kuzvimba mumuviri. ( 2 ) Mind-body therapies zvinhu zvakadai Tai Chi, Qigong, yoga uye kupindirana.
Tsvaga makirasi emuviri wepfungwa munharaunda yako, pamwe nemavhidhiyo online. Kana zviri zvekufungisisa, hapana chete mavhidhiyo epamhepo uye makirasi enharaunda, kune app yeiyo! Muchokwadi, kune akawanda maapplication eizvozvo. Unogona kutanga kudzikisa kuzvimba kwako mu5-miniti kuwedzera.
#3: Kusimbisa muviri
Famba. Tese tinoziva kuti kurovedza muviri kwakatinakira, kunyange kana tisingakufariri. Kushanda kwemuviri nguva dzose kwakaratidzwa kwete kungova nemigumisiro yakanaka pamuviri wako, asi inewo maitiro akanaka mupfungwa dzako. Iyi ndiyo imwe yenzira dzekuti maekisesaizi adzikise kuzvimba.
Migumisiro yeongororo yemakore gumi yakabudiswa muna 10 yakawana izvozvo kuita zvemuviri kwakabatana neakaderera biomarkers yekuzvimba mune vese varume nevakadzi.
Funga nezvekuvandudzwa ikoko mumuviri wako. Kugara uchirovedza muviri kunobatsira kugadzira huremu hune hutano uye kuumbwa kwemuviri, izvo zvinoderedza kushushikana pamhasuru, mapfupa, uye nhengo. Izvi zvinoderedza kuzvimba. Uyezve, zvese izvo ziya raunovaka panguva yekurovedza muviri zvinobatsira kubvisa huturu hwehupfu hunogona kukonzera kuzvimba.
Iva nechokwadi chekunwa mvura yakawanda kuti uenderane nezvido zvako panguva yekurovedza muviri, zadzisa kurasikirwa kwako kwemvura, uye ramba uchibatsira kubvisa chepfu.
#4: Hydration
Pamusoro pechinyorwa chekunwa mvura yakawanda panguva yekurovedza muviri, kugara uine hydrated sese inzira yakanaka yekudzikisa kuzvimba. Kugara uchinwa makapu masere kusvika gumi emvura pazuva kwakakosha kune hutano hwako. Ita shuwa kuti unosarudza zvinwiwa zvine hutano pasina shuga yakawedzerwa, makemikari, kana zvimwe zvisina maturo.
Mvura ndiyo uye inogara iri chiyero chegoridhe. Zvichienderana nekwaunogara uye nekupa kwako mvura, kusefa mvura yako kunogona kukurudzirwa kubvisa chepfu uye hutachiona hunogona kukonzera kuzvimba uye / kana hutachiona.
Takazvinzwa kanosvika miriyoni, asi miviri inenge iri mvura. Sero rega rega riri mumuviri wedu rine mvura mukati maro uye rinofanirwa kunge riine imwe mvura yakaitenderedza seextracellular kana intracellular fluid. Paunenge uine mvura shoma, kwete chete kuti mvura inosiya masero, asi mvura yakakomberedza masero inodererawo, zvichiita kupesana kwemasero membranes achikweshana.
Funga nezvehama duku dziri kumashure kwemotokari parwendo rurefu rwomugwagwa. Upenyu zvechokwadi huchava nani nekanhu kaduku pakati pavo kudzivisa kupopota nokuitirana nharo pamusoro pokuti ndiani uye ndiani asiri kubata mumwe.
#5: Handei tinorara, tinofanira kuzorora...
Unozviziva here kuti kushaya hope kunokanganisa kutyaira kwako sezvakangoita doro? Ungadada here kune vaunoshanda navo nezvekutyaira uchienda kubasa wakadhakwa ( 4 )? Zvichida kwete. Kana zvakadaro, ndiyo imwe musoro uye chinyorwa chakasiyana zvachose.
Kurara ndiyo nguva apo muviri wako Inorapa yezuva uye kugadzirira mangwana. Miniti yega yega yekurara yaunocheka inokuisa panjodzi yehutano. Kana usingakwanise kugadzirisa, kudzoreredza, uye kugadzirira zuva rinotevera, kuzvimba kunotanga kutekeshera mumuviri wako.
Ichi ndicho chikonzero kushaikwa kwehope kusingaperi kwakabatana nekurema, matambudziko ehutano hwepfungwa, kukanganiswa kwemasoja edziviriro, BP, uye njodzi yekuwedzera zvirwere zvakasiyana.
Kana iwe uchitsvaga mhinduro yemahara yekuderedza uremu, kuvandudza manzwiro ako, kuwedzera kujeka kwepfungwa dzako, uye kunyange kudzivirira kurwara kwemoyo, gadzirisa hupenyu hwako kuti ugare uchiwana maawa manomwe-7 ekurara kwemhando yepamusoro.
#6: Epsom Salt Baths kana Foot Soaks
Epsom munyu inonyura inogona kuve chikamu chekuvandudza kudya kwako, kuderedza kushushikana, uye kuwedzera. Epsom munyu magnesium munyu uye magnesium ndiko kudzima kwemuviri wako. Vanhu vane kurwadziwa kusingaperi uye kuzvimba vanowanzove nekushomeka kwekudya kwemagnesium, serum magnesium mazinga, uye yakakwirira magnesium zvinodiwa.
- UPfuma HWAKAWANDA. Yakagadzirwa kuburikidza nekubuda kwemvura yakapfuma yemagnesium inozivikanwa kubva kuHiguera Field (Albacete) Old Spa.
- Yakaratidza kuvandudzwa kwemapfupa, majoini, tsandanyama, ganda, nervous system, circulatory system.
- Pane chidzidzo chakaitwa naDr. Gorraiz chinoratidzwa mubhuku: ¨Kunaka kusingaenzaniswi kwemunyu kubva mudhamu reHiguera¨
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- YAKAKASIRIRWA MUSI WE MAGNESIUM. Nortembio Epsom Munyu inoumbwa neMagnesium Sulfate yakachena makristasi. Isu tinowana yedu Epsom Salts kuburikidza nemaitiro ayo anovimbisa ...
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- MAGNESIUM BATH SALT (EPSOM) 10 kg
- Nekuvimba kwechiratidzo chinotungamira muchikamu.
- Chigadzirwa chekutarisirwa uye kugadzikana kwemuviri wako
Basa rekuzvimba kwakanyanya nderekurapa kukuvara uye / kana kubvisa zvinhu zvekunze kubva mumuviri. Kana mission yapera. Iro ibasa re magnesium kuudza muviri kuti umise maitiro ekuzvimba: inotenderedza switch.
Kana kuzvimba kuri kuenderera mberi uye kuchiitika kakawanda (kudya kwakashata, kushushikana kwakanyanya, nharaunda ine muchetura, nezvimwewo), magnesium inopera nekukurumidza ichiedza kuvhara zvinhu.
Magnesium Inowanikwa nyore mumhodzi, nzungu, nebhinzi. Inowanikwawo mumuriwo wemashizha egirinhi. Kunyange zvazvo bhinzi isiri keto, mhodzi, nzungu zhinji, nemuriwo wemashizha egirinhi ndizvo. Kugara kudyiwa kwezvikafu izvi kuchabatsira kuzadza zvitoro zvemagnesium uku uchipa mamwe mabhenefiti anopesana nekuputika.
Asi kana iwe usina kukwana iwe unoda imwe magnesium. Wedzera nekuchenjerera uye chete nezano renyanzvi yako yehutano sekuwedzera kwakashata kunogona kukonzera osmotic manyoka uye / kana matambudziko emoyo sezvo magnesium iri zvakare electrolyte.
Chokwadi chinotaurirwa, magnesium inodiwa kune anopfuura mazana matatu enzyme mabasa mumuviri wemunhu.
Kutora maminetsi makumi maviri Epsom munyu yekugezesa kwete kungozorodza pfungwa dzako nemhasuru-chaizvo, kudzima switch - kunobatsira kuzadza zvitoro zvako zvemagnesium. Magnesium inogona kunyudzwa kuburikidza neganda, kunyanya kana iwe usina kukwana mairi.
Kana mabhati asiri chinhu chako kana asingawanikwe kwauri, unogona kunyudza tsoka dzako panzvimbo. Iwe une akawanda ma receptors mutsoka dzako, ingangoita nhamba imwechete yaunayo mune yese yemuviri wako.
Tora basa rinoshanda mukubvisa kuzvimba kusingaperi kubva muhupenyu hwako
Kuzvimba kwenguva refu hakusi jee. Tora zvese zvawadzidza pano wotanga kuzviisa mukuita nhasi. tora maoko ako pa epsom munyu pamwe chete nezvokudya zvine utano chaihwo zvine hutano chaihwo.
Edza kudzora kushushikana kwako. Shandisa aya maapplication ari pafoni yako kuti akubatsire kubata foni yako, dzidza kufungisisa, kutevedzera zvaunoita muviri, uye edza kuwedzera maawa ako uye kunaka kwekurara kana uri kusangana nekushomeka kwekurara.