Kwenzeka njani ukuba ukuvuvukala kube yinto enhle, kodwa kunokuba yingozi?
Ukuvuvukala kufuneka kube yimpendulo yexesha elifutshane ngumzimba wakho ukuze ubuyisele izinto kwindlela emva kokuba umzimba wangaphandle ubangele ukulimala. Indawo yonzakeleyo ijika ibebomvu kwaye ukudumba kuhlala kubonakala. I-immune system iyayiphatha le nto kwisithuba seeyure okanye iintsuku ezimbalwa. Oku kukudumba okuqatha.
Xa ukudumba kuqhubeka kangangeeveki, iinyanga, kwaneminyaka, kubizwa ngokuba kukudumba okungapheliyo. Le yingxaki enkulu enefuthe lempilo yexesha elide.
Iimpawu zokudumba okungapheliyo azikho lula ukuzibona njengokudumba okuqatha.
Ukuvuvukala okungapheliyo kunye nenkqubo kuneziphumo ezibi kakhulu ukuba zishiywe zingaqwalaselwa. Ukuvuvukala kuye kwadityaniswa nokuphazamiseka kwe-autoimmune, iintlobo ezahlukeneyo zomhlaza, uhlobo lwe-2 yeswekile, isifo samathambo, i-leaky gut syndrome, isifo sentliziyo, isifo sesibindi, i-pancreatitis, utshintsho olubi kwindlela yokuziphatha, kunye nezifo ze-neurodeergenerative ezifana ne-Alzheimer's kunye ne-Parkinson.
- Kuphononongo luka-2014, abaphandi bahlalutya idatha kuphononongo luka-2009-2019 lwe-NHANES olujonge unxibelelwano phakathi kokudumba, ukutyeba, kunye nesifo se-metabolic kubantu abadandathekileyo. I-29% yabantu abadakumbileyo baye baphakamisa iprotheni ye-C-reactive, uphawu oluphambili lokudumba.
- Ngo-2005, izazinzulu zagqiba kwelokuba ukudumba kunye noxinzelelo kunxulunyaniswa nokumelana ne-insulin, isifo seswekile, isifo sentliziyo, ukutyeba, isifuba, kunye nesifo sesibindi esinamafutha. Ezi ziphumo zipapashwe kwi-Journal of Clinical Investigation kwaye zisekelwe kwizifundo ze-110 ( 1 ).
Ukuze uphile ubomi obude, kufuneka uqale ukwenza utshintsho olusebenzayo olunceda ukunciphisa nokuphelisa ukuvuvukala okungapheliyo.
Isiqulatho
Iindlela ezi-6 zokunciphisa ukuvuvukala
#1: Guqula ukutya kwakho
Eyona nto inkulu ekudumbeni kukutya kwakho.
Kwangoko shenxisa ukutya okusetyenzwayo, okunepro-ukudumba, ukugcwala kweekhemikhali, kunye neemveliso zokutya ezizaliswe ziiradicals simahla kwisidlo sakho kwaye ubeke endaweni yazo ngokutya kwendalo, okutyebileyo kwe-antioxidant. isondlo kunye nenyani kunye neenzuzo zempilo.
Njengoko inani leemveliso zokutya ehlabathini landa, kunjalo namazinga okutyeba, isifo seswekile, isifo se-metabolic syndrome, ukugula ngengqondo (ukukhathazeka, ukudandatheka, njl.), Umhlaza kunye nezinye izifo ezingapheliyo. Ayisiyo ntlekele.
Ukutya okucutshungulweyo akukokutya kokwenyani kunye nokutya iimveliso endaweni yokutya kukhokelela ngokuthe ngqo kwiingxaki zempilo. Yiyo kanye imichiza efakwe kwezo mveliso zokutya ezibangela ukudumba.
Misa ngokukhawuleza kwaye uyeke kuko konke ukutya okune-pro-ukudumba. Awona matyala amakhulu okuvuvukala ziinkozo ezisulungekileyo kunye noshukela.
Usenokuba ulivile igama elithi anti-inflammatory diet. Oko kuthetha ukukhetha ukungatyi ukutya okune-pro-ukudumba kunye nokutya ngokuthe ngqo ukutya okunempilo okulwa nokudumba.
Ukutya kwe-ketogenic kwenza oku ngokungagqibekanga kuba iswekile kunye neenkozo ziyasuswa kwaye zitshintshwe ngokutya okupheleleyo okulayishwe ngesondlo. Ukutya kwe-ketogenic kwakhona ngokwemvelo kulungelelanisa umlinganiselo we-omega 3 fatty acids kwi-omega 6 fatty acids ngendlela yokunciphisa ukuvutha.
Ukutya okuqhelekileyo okwaziwayo okuneziphumo zokuchasa ukudumba yisalmon, ioyile yomnquma, i-turmeric, ingcambu yejinja, iiavokhado kunye namandongomane. Ziziphi zonke iinketho ezinkulu ze-keto, nangona ezinye amandongomane angcono kakhulu kunabanye.
Ngaba iGinger yeKeto?
Impendulo: I-Ginger iyahambelana ne-keto. Ngokwenene sisithako esidumileyo kwiiresiphi ze-keto. Kwaye ikwanezibonelelo zempilo ezinomdla. Ijinja...
Ngaba iBrazil Nuts Keto?
Impendulo: I-Brazil nuts yenye yezona nuts ezininzi ze-keto onokuzifumana. Amandongomane aseBrazil yenye yeyona keto nuts ...
Ngaba iiavokhado Keto?
Impendulo: Iiavokhado ziyiKeto ngokupheleleyo, zikwilogo yethu! Iavokhado sisnack esithandwa kakhulu keto. Nokuba uyitya ngqo esikhumbeni okanye uyenza ...
Ngaba iMacadamia Nuts Keto?
Impendulo: Amantongomane e-Macadamia ayahambelana nokutya kwe-keto nje nje ukuba asetyenziswe ngamanani amancinci. Ngaba uyazi ukuba i-macadamia nuts inomxholo ophezulu ...
Ngaba iiPecans Keto?
Impendulo: IiPecans ziziqhamo ezimnandi kakhulu ezomileyo, ezinamafutha amaninzi kunye ne-carbohydrates ephantsi. Nto leyo eyenza ukuba ibe yenye yezona...
Ngaba i-Oli ye-Olive ye-Keto?
Impendulo: Ioyile yomnquma yeyona keto ihambelanayo kwaye isempilweni ioyile yokupheka ngaphandle. Ioyile yomnquma yenye yee-oyile zokupheka ...
Ngaba i-Keto Salmon?
Impendulo: I-Salmon kukutya kwe-keto enkulu, nakwizixa ezikhulu. Nokuba uyathanda ukutshaya, inkonkxiwe okanye i-salmon yefillet yeyakho ...
Ngaba i-Nuts Keto?
Impendulo: I-Walnuts yindongomane efanelekileyo yokutya kwi-keto yokutya. IiWalnuts zenza i-snack enkulu ye-keto okanye isithako esinomdla kwiiresiphi zakho. A...
#2: Nciphisa uxinzelelo
Kwakhona ukudumba kwenzeka ngokusabela kuxinzelelo lomzimba nolweemvakalelo. Ukunciphisa umzimba, ukunciphisa umthamo weekhemikhali ojongene nazo kwindawo yakho ekufutshane, kunye nokutya ukutya okunempilo zizinto zonke onokuzilawula ukunciphisa uxinzelelo lomzimba.
Ukulimala kunye nomgangatho womoya wangaphandle kunzima kakhulu ukulawula.
Into onokuthi uyiphucule kakhulu luxinzelelo lweemvakalelo ojongene nalo. Ewe, ubomi buphosa i-curveballs kuthi, kodwa into eyaziwayo ngoku ngokuqinisekileyo kukuba yimpendulo yethu kuloo ma-curveballs achaphazela ngokwenene impilo yethu kunye nobomi bethu.
Ukufumana iindlela zokunciphisa ngokukhawuleza uxinzelelo ebomini bakho kuyafaneleka.
Uphononongo lwe-crossover ka-2014 lwezifundo ezingama-34 zafumanisa ukuba unyango lwengqondo-lomzimba lunciphise kakhulu ukuvuvukala emzimbeni. ( 2 ). Unyango lwengqondo zizinto ezinje Tai Chi, Qigong, yoga kunye nolamlo.
Jonga iiklasi zengqondo kwingingqi yakho, kunye neevidiyo kwi-intanethi. Ngokuphathelele ukucamngca, azikho iividiyo ezikwi-intanethi kuphela kunye neeklasi zasekuhlaleni, kukho usetyenziso lwaloo nto! Enyanisweni, zininzi ii-apps zaloo nto. Unokuqala ukunciphisa ukuvuvukala kwakho kwi-5-minute increments.
#3: Imithambo
Hamba. Sonke siyazi ukuba umthambo ulungile kuthi, nokuba asikuthandi. Umsebenzi oqhelekileyo womzimba ubonakaliswe ukuba awunayo nje impembelelo enhle emzimbeni wakho, kodwa unempembelelo entle engqondweni yakho. Le yenye yeendlela zokuthi umthambo unciphise ukudumba.
Iziphumo zophando lweminyaka eli-10 olwapapashwa ngo-2012 zafumanisa ukuba umsebenzi womzimba wawunxulunyaniswa ne-biomarkers ephantsi yokuvuvukala kumadoda nabasetyhini.
Cinga ngolu phuculo lomzimba wakho. Ukuzilolonga rhoqo kunceda ukudala ubunzima obunempilo kunye nokwakheka komzimba, okunciphisa uxinzelelo kwimisipha, amathambo kunye namalungu. Oku kunciphisa ukudumba. Ukongeza, konke ukubila okwakhayo ngexesha lokuzilolonga kuyanceda ukukhupha ubuthi emzimbeni wetyhefu enokubangela ukudumba.
Qinisekisa ukuba usela amanzi amaninzi ukuze uhambisane neemfuno zakho ngexesha lokuzilolonga, gcwalisa ilahleko yakho yamanzi, kwaye uqhubeke unceda ukukhupha ezo tyhefu.
#4: Ukufakwa kwamanzi
Kwiphepha lecala lokusela amanzi amaninzi ngexesha lokuzilolonga, ukuhlala u-hydrated ngokubanzi kuyindlela enhle yokunciphisa ukuvuvukala. Ukusela rhoqo iikomityi ezi-8 ukuya kwezili-10 zolwelo ngosuku kubalulekile kwimpilo yakho. Qinisekisa ukuba ukhetha iziselo ezinempilo ngaphandle kweswekile eyongezelelweyo, iikhemikhali, okanye ezinye izinto ezingenangqondo.
Amanzi kwaye aya kuhlala esemgangathweni wegolide. Ngokuxhomekeke kwindawo ohlala kuyo kunye nonikezelo lwakho lwamanzi, ukucoca amanzi akho kunokucetyiswa ukuba ususe i-toxins kunye ne-microbes ezinokubangela ukuvuvukala kunye / okanye usulelo.
Siyivile izihlandlo ezisisigidi, kodwa imizimba ubukhulu becala ingamanzi. Yonke iseli emzimbeni wethu inamanzi ngaphakathi kuyo kwaye kufanele ukuba inamanzi ayijikelezileyo njenge-extracellular okanye intracellular fluid. Xa unamanzi amancinci, akugcini nje ukushiya amanzi kwiiseli, kodwa amanzi ajikeleze iiseli nawo ayancipha, okwenza ukukhuhlana kweembrane zeseli ezikhuhlanayo.
Khawucinge ngabazalwana abancinane abasemva kwinqwelo-mafutha kuhambo olude. Ngokuqinisekileyo ubomi buya kuba bhetele xa kukho isithuba esincinane phakathi kwabo ukuze baphephe ukungxola nokuxambulisana ngokuba ngubani na ongamchukumisiyo omnye.
#5: Masiyolala, kufuneka siphumle...
Ubusazi ukuba ukungabikho kokulala kuyonakalisa ukuqhuba kwakho kakubi njengotywala? Ngaba ungaqhayisa kubasebenzi osebenza nabo ngokuqhuba ukuya emsebenzini unxilile ( 4 )? Mhlawumbi akunjalo. Ukuba kunjalo, sesinye isihloko kunye nenqaku elahluke ngokupheleleyo.
Ukulala lixesha apho umzimba wakho se cura yosuku kwaye ulungiselela ingomso. Umzuzu ngamnye wokulala osikiweyo ubeka emngciphekweni weengxaki zempilo. Ukuba awukwazi ukulungisa, ukubuyisela, kwaye ulungiselele usuku olulandelayo, ukuvuvukala kuya kuqala ukuhamba emzimbeni wakho.
Kungenxa yoko le nto ukungabikho kokulala okungapheliyo kunxulunyaniswa nokufumana ubunzima, iingxaki zempilo yengqondo, ukungasebenzi kakuhle kwamajoni omzimba, uxinzelelo lwegazi oluphezulu, kunye nomngcipheko wokukhula kwezifo ezahlukahlukeneyo.
Ukuba ujonge isisombululo sasimahla sokunciphisa umzimba, uphucule umoya wakho, wandise ukucaca kwengqondo yakho, kwaye ude uthintele ukuhlaselwa yintliziyo, hlengahlengisa ubomi bakho ukuze uhlale ufumana iiyure ezi-7-9 zokulala okusemgangathweni.
#6: IiBhafu zeTyuwa ze-Epsom okanye iiSofu zeenyawo
Ityuwa ye-Epsom i-soaks inokuba yinxalenye yokuphucula isondlo sakho, ukunciphisa uxinzelelo, kunye nokuncedisa. Iityuwa ze-Epsom ziityuwa ze-magnesium kwaye i-magnesium lucimo lomzimba wakho. Abantu abaneentlungu ezingapheliyo kunye nokudumba badla ngokuba ne-magnesium ephantsi, amanqanaba e-serum magnesium, kunye neemfuno eziphezulu ze-magnesium.
- UBUTYEBI ABANGAPHAMBILI. Iveliswe ngokuphuphuma kwawo awona manzi atyebileyo e-magnesium aziwayo ukuba aphuma kwiNdawo yase-Higuera (Albacete) i-Old Spa.
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- Siyaqinisekisa ukuba kwimveliso yayo akukho nkqubo okanye ikhompawundi yeekhemikhali iye yangenelela eyonakalisa imo yendalo iphela.
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- Imveliso yokhathalelo kunye nokuphila kakuhle komzimba wakho
Umsebenzi wokuvuvukala okukhulu kukuphilisa ukulimala kunye / okanye ukususa izinto zangaphandle emzimbeni. Nje ukuba uthumo lugqityiwe. Ngumsebenzi we-magnesium ukuxelela umzimba ukuba uyeke inkqubo yokukrala: iguqula iswitshi.
Ukuba ukuvuvukala kuyaqhubeka kwaye kwenzeka ngokuphindaphindiweyo ngokuphindaphindiweyo (ukutya okungafanelekanga, uxinzelelo oluphezulu, indawo enetyhefu, njl.), i-magnesium iyancipha ngokukhawuleza izama ukuvala izinto.
Magnesium Ifumaneka lula kwiimbewu, amandongomane, neembotyi. Ikwafumaneka kwimifuno enamagqabi aluhlaza. Ngelixa iimbotyi zingeyo keto, imbewu, amandongomane amaninzi, kunye nemifuno enamagqabi aluhlaza injalo. Ukusetyenziswa rhoqo koku kutya kuya kunceda ukuzalisa iivenkile zakho ze-magnesium ngelixa ubonelela ngezinye izibonelelo ezichasayo.
Kodwa ukuba uyasilela uya kufuna ngakumbi i-magnesium. Yongeza ngononophelo kwaye kuphela kwiingcebiso zengcali yakho yezempilo njengoko ukongezelelwa ngokungafanelekanga kunokubangela urhudo lwe-osmotic kunye / okanye iingxaki zentliziyo njengoko i-magnesium ikwayi-electrolyte.
Inyaniso iyaxelelwa, i-magnesium iyimfuneko kwimisebenzi ye-enzyme engaphezu kwama-300 emzimbeni womntu.
Ukuthatha imizuzu engama-20 yokuhlamba ityuwa ye-Epsom akuphumli nje ingqondo yakho kunye nezihlunu-ngokoqobo, ukucima iswitshi-kuyanceda ukuzalisa iivenkile zakho ze-magnesium. I-Magnesium inokufunxwa ngolusu, ngakumbi ukuba unqongophele kuyo.
Ukuba iibhafu aziyonto yakho okanye azifumaneki kuwe, unokucwina iinyawo zakho endaweni yoko. Unee-receptors ezininzi ezinyaweni zakho, ngokumalunga nenani elifanayo onalo kuwo wonke umzimba wakho.
Thatha indima esebenzayo ekupheliseni ukudumba okungapheliyo ebomini bakho
Ukudumba okungapheliyo akuyonto idlalayo. Thatha yonke into oyifundileyo apha kwaye uqalise ukuyisebenzisa namhlanje. fumana izandla zakho kwiityuwa ze-epsom kunye nokutya okunempilo yokwenyani kunye neenzuzo zempilo yokwenyani.
Zama ukulawula uxinzelelo lwakho. Sebenzisa ezi zixhobo ziluncedo kwifowuni yakho ukukunceda ukuba ulawule ifowuni yakho, ufunde indlela yokucamngca, ukulandelela umsebenzi wakho womzimba, kwaye uzame ukonyusa iiyure zakho kunye nomgangatho wokulala ukuba unengxaki yokulala.