Kungenzeka kanjani ukuthi ukuvuvukala kungaba yinto enhle, kodwa futhi kungabulala?
Ukuvuvukala kufanele kube impendulo yesikhashana yomzimba wakho ukuze ubuyisele izinto endleleni ngemva kokuba umzimba wangaphandle ubangele ukulimala. Indawo elimele ibabomvu futhi ukuvuvukala kuvame ukubonakala. Amasosha omzimba aphatha lokhu esikhathini esingamahora noma izinsuku ezimbalwa. Lokhu ukuvuvukala okunamandla.
Lapho ukuvuvukala kuqhubeka amasonto, izinyanga, ngisho neminyaka, kubizwa ngokuthi ukuvuvukala okungapheli. Lokhu kuyinkinga enkulu enomthelela wezempilo wesikhathi eside.
Izimpawu zokuvuvukala okungapheli akulula ukuzibona njengokuvuvukala okunamandla.
Ukuvuvukala okungapheli kanye nesistimu kunemiphumela emibi kakhulu uma kuyekwa kungagadiwe. Ukuvuvukala kuxhunyaniswe nokuphazamiseka kwe-autoimmune, umdlavuza ohlukahlukene, isifo sikashukela sohlobo 2, isifo samathambo, i-leaky gut syndrome, isifo senhliziyo, isifo sesibindi, i-pancreatitis, izinguquko ezingezinhle zokuziphatha, kanye nezifo ze-neurodegenerative njenge-Alzheimer's kanye ne-Parkinson.
- Ocwaningweni lwango-2014, abacwaningi bahlaziya idatha yocwaningo lwango-2009-2019 lwe-NHANES olwalubheka ukuxhumana phakathi kokuvuvukala, ukukhuluphala, kanye nesifo se-metabolic kubantu abacindezelekile. Ama-29% abantu abacindezelekile ayenyuse amaprotheni e-C-reactive, uphawu oluyinhloko lokuvuvukala.
- Ngo-2005, ososayensi baphetha ngokuthi ukuvuvukala nokucindezeleka kuhlobene nokuphikiswa kwe-insulin, isifo sikashukela, isifo senhliziyo, ukukhuluphala, isifuba somoya, ngisho nesifo sesibindi esinamafutha. Lokhu okutholakele kushicilelwe ku-Journal of Clinical Investigation futhi kusekelwe ezifundweni eziyi-110 ( 1 ).
Ukuze uphile impilo ende, udinga ukuqala ukwenza izinguquko ezisebenzayo ezisiza ukunciphisa nokuqeda ukuvuvukala okungapheli.
Okuqukethwe
Izindlela ezi-6 zokunciphisa ukuvuvukala
#1: Shintsha indlela odla ngayo
Isici esikhulu sokuvuvukala ukudla kwakho.
Ngokushesha susa imikhiqizo yokudla egayiwe, ekhuthaza ukuvuvukala, egcwele amakhemikhali, negcwele i-radical yamahhala ekudleni kwakho futhi esikhundleni sayo ufake ukudla okungokwemvelo, okunothe nge-antioxidant. okunomsoco futhi okwangempela ngezinzuzo zezempilo.
Njengoba inani lemikhiqizo yokudla emhlabeni landa, izinga lokukhuluphala ngokweqile, isifo sikashukela, isifo se-metabolic liyakhula, ukugula kwengqondo (ukukhathazeka, ukucindezeleka, njll.), umdlavuza nezinye izifo ezingapheli. Akuyona into engaqondakali.
Ukudla okugayiwe akukona ukudla kwangempela nokudla imikhiqizo esikhundleni sokudla kuholela ngqo ezinkingeni zempilo. Yiwo kanye amakhemikhali afakwa kuleyo mikhiqizo yokudla abangela ukuvuvukala.
Misa ngokushesha futhi uyeke kukho konke ukudla okudala ukuvuvukala. Izimbangela ezinkulu zokuvuvukala yizinhlamvu ezihlungiwe kanye noshukela.
Kungenzeka ukuthi uke wezwa igama elithi anti-inflammatory diet. Lokho kusho ukukhetha ukungakudli ukudla okune-pro-inflammatory futhi ikakhulukazi ukudla okunempilo okulwa nokuvuvukala.
Ukudla kwe-ketogenic kwenza lokhu ngokuzenzakalelayo ngoba ushukela kanye nezinhlamvu ziyasuswa futhi kufakwe esikhundleni sokudla okuphelele okulayishwe ukudla okunomsoco. Ukudla kwe-ketogenic nakho ngokwemvelo kulinganisa isilinganiso se-omega 3 fatty acids ku-omega 6 fatty acids ngendlela enciphisa ukuvuvukala.
Ukudla okwaziwa kakhulu okunemiphumela eqeda ukuvuvukala isalmon, amafutha omnqumo, i-turmeric, impande yejinja, ukwatapheya namantongomane. Okuyizo zonke izinketho ezinhle ze-keto, nakuba ezinye amantongomane angcono kakhulu kunamanye.
Ingabe i-Keto Ginger?
Impendulo: I-Ginger iyahambisana ne-keto. Ngempela kuyisithako esidumile ekuphekeni kwe-keto. Futhi inezinzuzo zezempilo ezithakazelisayo. Ujinja...
Ingabe i-Brazil Nuts Keto?
Impendulo: Amantongomane aseBrazil angenye yamantongomane e-keto kakhulu ongawathola. Amantongomane aseBrazil angelinye lamantongomane e-keto kakhulu ...
Ingabe ukwatapheya Keto?
Impendulo: Ukwatapheya uyi-Keto Ngokuphelele, uku-logo yethu! Ukwatapheya uwuswidi we-keto othandwa kakhulu. Kuphakathi kokuthi uyidle esikhumbeni noma ngokwenza ...
Ingabe i-Macadamia Nuts Keto?
Impendulo: Amantongomane e-Macadamia ahambisana nokudla kwe-keto inqobo nje uma edliwa ngamanani amancane. Ubuwazi ukuthi amantongomane e-macadamia anokuqukethwe okuphezulu kakhulu ...
Ingabe i-Pecans Keto?
Impendulo: Ama-Pecans ayisithelo esihle kakhulu esomile, esinamafutha amaningi kanye nama-carbohydrate aphansi. Okwenza kube ngenye yeziningi ...
Ingabe i-Keto Olive Oil?
Impendulo: Amafutha omnqumo angamafutha okupheka ahambisana kakhulu ne-keto futhi anempilo kunawo wonke. I-olive oil ingenye yamafutha okupheka ...
Ingabe i-Keto Salmon?
Impendulo: I-Salmon iwukudla okuhle kwe-keto, ngisho namanani amaningi. Noma ngabe uthanda i-salmon ebhenywayo, ekheniwe noma ye-fillet yakho ...
Ingabe Amantongomane I-Keto?
Impendulo: Ama-Walnuts ayinadi elifanele ukudliwa ekudleni kwe-keto. Ama-Walnuts enza isidlo esikhulu se-keto noma isithako esithokozisayo emaresiphi akho. A...
#2: Yehlisa ingcindezi
Ukuvuvukala kwenzeka futhi ekuphenduleni ukucindezeleka ngokomzimba nangokomzwelo. Ukwehlisa isisindo, ukunciphisa inani lamakhemikhali ochayeka kuwo endaweni oseduze nawe, nokudla ukudla okunempilo yizo zonke izinto ongazilawula ukuze unciphise ukucindezeleka ngokomzimba.
Ukulimala kanye nekhwalithi yomoya wangaphandle kunzima kakhulu ukulawula.
Ongakuthuthukisa kakhulu ukucindezeleka ngokomzwelo ochayeka kukho. Yebo, impilo iphonsa ama-curveballs kithi, kodwa okwamanje okwaziwayo ngokuqinisekile ukuthi impendulo yethu kulawo ma-curveballs athinta ngempela inhlalakahle yethu kanye nempilo yethu.
Ukuthola izindlela zokunciphisa ngokushesha ukucindezeleka empilweni yakho kuwufanele.
Ukubuyekezwa kwe-crossover ka-2014 kwezifundo ezingama-34 kwathola ukuthi ukwelapha kwengqondo nomzimba kunciphisa kakhulu ukuvuvukala emzimbeni. ( 2 ). Imithi yokwelapha ingqondo yizinto ezinjalo Tai Chi, Qigong, yoga kanye nokulamula.
Bheka amakilasi omzimba wengqondo emphakathini wakho, kanye namavidiyo aku-inthanethi. Ngokuqondene nokuzindla, awekho amavidiyo aku-inthanethi kuphela namakilasi omphakathi, kukhona uhlelo lokusebenza lwalokho! Eqinisweni, kunezinhlelo zokusebenza eziningi zalokho. Ungaqala ukwehlisa ukuvuvukala kwakho ngokunyuka kwemizuzu emi-5.
#3: Ukuzivocavoca
Hamba. Siyazi sonke ukuthi ukuzivocavoca kuyasizuzisa noma singakuthandi. Ukusebenza ngokomzimba okuvamile kuboniswe ukuthi akugcini nje ngokuba nomthelela omuhle emzimbeni wakho, kodwa futhi kunomthelela omuhle engqondweni yakho. Lena enye yezindlela ukuzivocavoca kunciphisa ukuvuvukala.
Imiphumela yocwaningo lweminyaka engu-10 olwanyatheliswa ngo-2012 yathola ukuthi umsebenzi womzimba wawuhlotshaniswa nama-biomarker aphansi okuvuvukala kwabesilisa nabesifazane.
Cabanga ngalokho kuthuthukiswa emzimbeni wakho. Ukuzivocavoca njalo kusiza ukudala isisindo esinempilo kanye nokwakheka komzimba, okunciphisa ukucindezeleka emisipha, amathambo, nezitho. Lokhu kunciphisa ukuvuvukala. Ngaphezu kwalokho, wonke lowo mjuluko owakhayo ngesikhathi sokuzivocavoca usiza ukususa ubuthi emzimbeni obungadala ukuvuvukala.
Qinisekisa ukuthi uphuza amanzi amaningi ukuze uhambisane nezidingo zakho ngesikhathi sokuzivocavoca, ugcwalise amanzi alahlekile, futhi uqhubeke nokusiza ukukhipha labo bobuthi.
#4: Ukufakwa kwamanzi
Ngakolunye uhlangothi lokuphuza amanzi amaningi ngesikhathi sokuzivocavoca, ukuhlala uhlanzekile ngokuphelele kuyindlela enhle yokunciphisa ukuvuvukala. Ukudla njalo izinkomishi eziwu-8 kuya kweziyi-10 zoketshezi ngosuku kubalulekile empilweni yakho. Qiniseka ukuthi ukhetha iziphuzo ezinempilo ngaphandle koshukela owengeziwe, amakhemikhali, noma enye imbudane.
Amanzi ayindinganiso yegolide futhi azohlala eyigolide. Kuye ngokuthi uhlala kuphi kanye nokunikezwa kwamanzi akho, ukuhlunga amanzi akho kungase kunconywe ukususa ubuthi nama-microbes angabangela ukuvuvukala kanye/noma ukutheleleka.
Sikuzwile izikhathi eziyisigidi, kodwa imizimba eminingi ingamanzi. Wonke amangqamuzana emizimbeni yethu anamanzi ngaphakathi kuwo futhi kufanele abe namanzi azungezile njengoketshezi oluphuma ngaphandle noma olungaphakathi kwe-intracellular. Uma unamanzi amancane, akukhona nje ukuthi amanzi awashiyi amangqamuzana, kodwa amanzi azungeze amangqamuzana nawo ayancipha, okudala ukungqubuzana kolwelwesi lwamaseli olugudlana.
Cabanga ngabazalwane abancane abasemotweni ohambweni olude. Impilo izoba ngcono impela uma kunesikhala esincane phakathi kwabo ukuze bagweme ukumemeza nokuphikisana ngokuthi ubani ongathinti omunye.
#5: Asilale kumele siphumule...
Ubuwazi ukuthi ukungalali kukhinyabeza ukushayela kwakho kabi njengotshwala? Ungaqhoshela ozakwenu ngokushayela udakiwe ukuya emsebenzini ( 4 )? Cishe cha. Uma kunjalo, leso ngesinye isihloko kanye nesihloko esihluke ngokuphelele.
Ukulala yisikhathi lapho umzimba wakho Iyelapha yosuku futhi ulungiselela ikusasa. Umzuzu nomzuzu wokulala owusikayo ubeka engcupheni yezinkinga zempilo. Uma ungakwazi ukulungisa, ukubuyisela, nokulungiselela usuku olulandelayo, ukuvuvukala kuzoqala ukugcwala emzimbeni wakho.
Yingakho ukungalali okungapheli kuhlotshaniswa nokukhuluphala, izinkinga zempilo yengqondo, ukukhubazeka kwamasosha omzimba, umfutho wegazi ophakeme, kanye nokwanda kwengozi yokuba nezifo ezihlukahlukene.
Uma ufuna isixazululo samahhala sokwehlisa isisindo, uthuthukise isimo sakho sengqondo, ukhuphule ukucaca kwengqondo yakho, futhi ugweme isifo senhliziyo, hlela kabusha impilo yakho ukuze uhlale uthole amahora angu-7-9 okulala kwekhwalithi.
#6: I-Epsom Salt Baths noma I-Foot Soaks
I-Epsom salt soaks ingaba yingxenye yokuthuthukisa umsoco wakho, ukwehlisa ingcindezi, kanye nokwengeza. Usawoti we-Epsom ungusawoti we-magnesium kanti i-magnesium iyisici somzimba wakho. Abantu abanobuhlungu obungapheli nokuvuvukala bavame ukuba nokudla okuphansi kwe-magnesium, amazinga e-serum magnesium, kanye nezidingo eziphezulu ze-magnesium.
- INGCEBO EYENZA KAKHULU. Ikhiqizwe ngokuhwamuka kwamanzi anothe kakhulu e-magnesium aziwa ukuthi aphuma e-Higuera Field (Albacete) Old Spa.
- Kuboniswa ukuthuthukisa amathambo, amalunga, imisipha, isikhumba, isimiso sezinzwa, isimiso sokujikeleza kwegazi.
- Kukhona ucwaningo olwenziwa uDkt. Gorraiz olubonakala encwadini: ¨Izimfanelo ezingenakuqhathaniswa zikasawoti ovela echibini laseHiguera¨
- Siyaqinisekisa ukuthi ekukhiqizeni kwayo akukho nqubo yamakhemikhali noma inhlanganisela eye yangenelela ehlanekezela uhlamvu lwalo LWEMVELO ngokuphelele.
- ZICHITHWE KALULA. Ubukhulu bamakristalu kanye nohlamvu lwawo LWEMVELO, buwavumela ukuba ancibilike ngokushesha. NGAPHANDLE KWEZIVIVINYO. NGAPHANDLE KWE-ANTI-CAKING AGENTS.
- UMTHOMBO OGXILE WE-MAGNESIUM. I-Nortembio Epsom Salt yenziwe ngamakristalu ahlanzekile e-Magnesium Sulfate. Sithola i-Epsom Salts yethu ngezinqubo eziqinisekisa...
- 100% OKUHLANZEKILE. I-Epsom Salt yethu ayinazo izithasiselo, izilondolozi kanye nama-colorants. Ayiqukethe amakha okwenziwa noma izakhi zamakhemikhali eziyingozi empilweni.
- UKUHLULEKA OKUPHEZULU. Usayizi wamakristalu kasawoti ukhethwe ngokucophelela ukuze ancibilike kalula, ngaleyo ndlela kuqinisekiswe ukusetshenziswa kwawo kwendabuko njengosawoti wokugeza e...
- UKUPAKASHA OKUVIKILE. Yenziwe nge-polypropylene engazweli kakhulu. Iyasebenziseka kabusha, ingangcolisi futhi ayinayo nhlobo i-BPA. Ngenkomishi yokulinganisa engu-30 ml (eluhlaza okwesibhakabhaka noma emhlophe).
- I-E-BOOK YAMAHHALA. Esontweni lokuqala ngemva kokuthenga uzothola i-imeyili eneziyalezo zokuthola i-e-Book yethu yamahhala, lapho uzothola ukusetshenziswa okuhlukile kwendabuko kukasawoti we...
- I-MAGNESIUM BATH SALT (EPSOM) 10 kg
- Ngokuthenjwa komkhiqizo ohamba phambili emkhakheni.
- Umkhiqizo wokunakekelwa nenhlala-kahle yomzimba wakho
Umsebenzi wokuvuvukala okunamandla uwukuphulukisa ukulimala kanye/noma ukususa izinto zangaphandle emzimbeni. Uma umsebenzi usuphelile. Kungumsebenzi we-magnesium ukutshela umzimba ukuthi umise inqubo yokuvuvukala: iphenya iswishi.
Uma ukuvuvukala kuqhubeka futhi kwenzeka ngokuphindaphindiwe (ukudla okungalungile, ukucindezeleka okukhulu, indawo enobuthi, njll.), i-magnesium iyancipha ngokushesha izama ukuvala izinto.
Magnesium Itholakala kalula embewini, emantongomaneni nakubhontshisi. Ibuye itholakale emibhideni enamahlamvu aluhlaza. Nakuba ubhontshisi ungeyona i-keto, imbewu, amantongomane amaningi, nemifino enamahlamvu aluhlaza injalo. Ukusetshenziswa njalo kwalokhu kudla kuzosiza ukugcwalisa izitolo zakho ze-magnesium ngenkathi unikeza ezinye izinzuzo zokulwa nokuvuvukala.
Kodwa uma untula uzodinga i-magnesium eyengeziwe. Yengeza ngokuqapha nangeseluleko sochwepheshe bakho bezempilo kuphela njengoba ukugcwalisa okungafanele kungase kubangele isifo sohudo se-osmotic kanye/noma izinkinga zenhliziyo njengoba i-magnesium nayo iyi-electrolyte.
Iqiniso liyatshelwa, i-magnesium iyadingeka ekusebenzeni kwama-enzyme angaphezu kwama-300 emzimbeni womuntu.
Ukugeza usawoti we-Epsom imizuzu engu-20 akuphumuli nje ingqondo nemisipha yakho—ngokoqobo, ukucisha iswishi—kusiza ukugcwalisa izitolo zakho ze-magnesium. I-Magnesium ingamuncwa esikhumbeni, ikakhulukazi uma untula kuyo.
Uma ukugeza kungeyona into yakho noma ingatholakali kuwe, ungacwilisa izinyawo zakho esikhundleni salokho. Unama-receptors amaningi ezinyaweni zakho, cishe inombolo efanayo onayo kuwo wonke umzimba wakho.
Bamba iqhaza elibonakalayo ekuqedeni ukuvuvukala okungapheli empilweni yakho
Ukuvuvukala okungapheli akulona ihlaya. Thatha konke okufundile lapha futhi uqale ukukusebenzisa namuhla. thola izandla zakho kuma-epsom salts kanye nokudla okunempilo kwangempela okunezinzuzo zangempela zezempilo.
Zama ukulawula ukucindezeleka kwakho. Sebenzisa lezo zinhlelo zokusebenza eziwusizo efonini yakho ukuze zikusize uphathe ifoni yakho, ufunde ukuzindla, ulandelele umsebenzi wakho womzimba, futhi uzame ukukhulisa amahora akho kanye nekhwalithi yokulala uma unenkinga yokulala.