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Lokacin hunturu lokaci ne mai ban sha'awa ga mutane na kowane rukuni kamar yadda Kirsimeti da Sabuwar Shekara ke kusa. Yanayin sanyi yana sa mutum malalaci da zama kuma yana hana su daga yawancin ayyukan waje. Wannan na iya gayyatar al'amuran kiwon lafiya saboda iyakance akan motsa jiki, yawanci lokacin da mutane kawai ke so su tsaya a ƙarƙashin mayafin su koyaushe kuma su more miyan miya.
A cikin wannan labarin, zamu tattauna wasu matakai masu sauƙi da sauƙi don kasancewa cikin ƙoshin lafiya a lokacin hunturu. Bi su kuma ku ji daɗin kakar a hanya mafi kyau.
Tukwici game da Abinci
1. A hada da bitamin C
Vitamin C antioxidant ne wanda ke taimakawa inganta garkuwar jiki da lafiyar jiki baki daya. Ciki har da abinci mai cike da bitamin c kamar su lemun tsami, lemu, kiwi da alayyaho a cikin abincin na iya taimaka wajan kawar da cutar sanyi, sanyi da sauran cututtuka da kiyaye lafiyar ku. [1]
mafi kyau ji dadin fim
2. Kara yawan sunadarin
Sunadaran manyan hanyoyi ne don rage yawan amfani da kalori, wanda ba da gangan yake ƙaruwa ba a lokacin hunturu yayin da mutane ke yawan cin abinci don yaƙi da yanayin zafin jiki mai ƙarancin motsa jiki. Abincin mai wadataccen furotin ya gamsar da yunwar ku kuma ya ba ku ƙoshin lafiya don haka, rage yawan cin abincin kuzarin ku.
3. Amfani da abinci mai dumi
Abincin da muke ci kai tsaye yana shafar zafin jikinmu. Amfani da abinci mai dumi a lokacin hunturu na iya samar maka da jin dumi da hana zafin jikin ka sauka. Hakanan suna da kyau don haɓaka kuzari don gudanar da ayyukan motsa jiki a cikin kakar.
4. Kar a zabi cin abinci mai nauyi
A lokacin hunturu, mutane sukan zama masu kasala kuma basu da tsari mai kyau don motsa jiki. Wannan yana sa jiki ya ji rauni da rauni. Cikakken abinci yana karawa zuwa rayuwa mara kyau kuma yana kara damar samun nauyi da sauran cututtukan lafiya.
5. Kada a rasa ruwa
Sau da yawa mutane kan rasa shan isasshen ruwa yayin hunturu wanda ka iya haifar da fata da dama da matsalolin lafiya kamar su bushewar fata da duwatsun koda. [biyu] Guji irin waɗannan halaye saboda jiki yana buƙatar ruwa don aiki mai kyau koda a yanayin sanyi. Yi amfani da aƙalla gilashin ruwa shida (zaɓi na ruwa mai dumi) don zama cikin ƙoshin lafiya.
6. moreara yawan fruitsa fruitsan itace da kayan marmari
Ara ƙarin 'ya'yan itatuwa da kayan marmari a cikin abincinku kamar abubuwan gina jiki a cikinsu na iya taimakawa haɓaka rigakafi kuma ya hana ku daga ƙimar kiba. Guji sitaci, mai zaƙi, sarrafawa da abinci mai mai saboda suna da yawan kuzari. [3]
7. Shan ganyen shayi
Shayi na ganye da aka yi da ganye da kayan yaji irin su ginger, kirfa, chamomile, licorice da thyme sune mafi kyawun samar da lafiyar hunturu. Suna taimaka wajan yaƙar sanyi kuma abubuwan al'ajabi ne ga tsarin garkuwar jiki da sauran alamomin sanyi kamar ciwon makogwaro da tari. A guji ƙara sikari a cikin ganyen shayi.
8. Ka ce a ki cin abinci mai mai
Abincin mai yana haifar da tarin kitse wanda yake samun ajiya a jiki. Idan babu wadataccen motsa jiki, ƙwayoyin da aka adana suna haifar da lamuran lafiya da yawa kamar kiba, cututtukan zuciya, yawan ƙwayar cholesterol da matsalolin narkewar abinci kamar gudawa da cututtukan ciki.
9. Amfani da lafiyayyen kayan kamshi
Kayan kamshi na lokacin hunturu kamar su turmeric, barkono baƙi, kirfa, ginger da fenugreek suna da wadata a cikin antioxidants wanda zai iya taimakawa cikin saurin rage nauyi. Wadannan kayan yaji suma suna sanya sanyi na yau da kullun kuma suna iya hana garkuwar jiki aiki daga aiki. [4]
10. Ruwan inabi na iya zama mai amfani
Wine na iya zama mafi kyawun sinadarin dafa abinci a lokacin damuna. Hada ruwan inabi a cikin wasu nau'ikan abinci kamar su miya da nama na iya taimakawa wajen ɗaga dandano na abincin. Nazarin yayi magana game da tasirin jijiyoyin jan giya idan aka sha lokacin sanyi. Wine yana da amfani ga lafiyar zuciya da kuma zagawar jini yadda yakamata. [5] Koyaya, hana yawan amfani da shi.
surukayya mai guba
11. Sauya madarar kwakwa
Sauya madarar kwakwa a lokacin kakar saboda tana da kauri kuma tana da yawan kuzari da mai mai. Yana iya ɗaukar tsawon lokaci don narkewa da haifar da matsalolin ciki kamar kumburin ciki ko gudawa. Madadin haka ƙara madara mai narkewa ko yogurt a cikin jita-jita saboda sun zaɓi lafiya.
Nasihun lafiya
12. Motsa jiki a kai a kai
Yin aiki ya kamata ya zama wani ɓangare na salon rayuwa, ko da wane irin yanayi ne. Motsa jiki yana taimaka mana kasancewa cikin dumi kuma yana inganta ci gaban jiki da gudanawar jini a cikin jiki, saboda haka hana mura lokaci-lokaci da sauran cututtuka na yau da kullun. Tafi don azuzuwan yoga, buga dakin motsa jiki ko damuwa kanku da ɗan tunani. [6]
13. Farawa da dumi-dumi
A lokacin hunturu, tsokoki sukan takura saboda zafin jiki mai sanyi da ƙarancin motsi. Sabili da haka, kafin fara atisaye, zai fi kyau a fara yin dumi-dumi, musamman atisayen aiki mai kauri don rage haɗarin rauni saboda saurin motsi.
14. Fara keke
Motoci suna da kyau kuma suna da kyau kuma suna iya hana ku daga sanyi a waje, amma hawan keke zai sa ku dumi da dacewa kuma zai iya yin iyakar ayyukanku na jiki. Ka tuna, kafin ka fita don yin keke a lokacin hunturu, ka kiyaye kanka yadda ya kamata ta hanyar saka kayan kariya. [7]
15. Sanya zaren roba
Lokacin da kuke gumi yayin motsa jiki, tufafin aiki na auduga kan sa gumi ya bar ku rigar da sanyi, saboda haka kuyi barazanar kamuwa da zafin jiki. Hana wannan ta hanyar sanya rigunan motsa jiki da aka yi da zaren roba saboda ba sa riƙe danshi kuma suna hana zafin jikinku sauka.
16. Sanya tufafi masu launi-duhu
Tasirin launuka daban-daban akan tsarin zafin jiki yana da rikici. Koyaya, yawancin karatu suna cewa launuka masu duhu sukan jan zafi yayin launuka masu haske suna nuna zafi. Sabili da haka, fifita sanya kayan aiki masu launin launin duhu ko jaket yayin tafiya zuwa ayyukan motsa jiki na waje domin suna iya taimaka muku sanya dumi da jin daɗi. Zai fi kyau zaɓar kayan ado tare da kusurwa masu ƙyalli idan kuna raba tituna tare da masu motoci don ganintar da ta dace. [8]
17. Kare hancinka, kunnenka da yatsunka
Duk lokacin da yawan zafin jiki ya sauka, jiki yakan fara kiyaye zafi da kuzari ta hanyar rage saurin jini zuwa iyakoki kamar hanci, kunnuwa da yatsun kafa. Wannan na iya haifar da wani lokacin sanyi a cikin yankunan da aka ambata. Sabili da haka, zai fi kyau a rufe hanci da abin rufe fuska (kamar yadda shima lokacin COVID-19 ne), kunnuwa tare da gyale da yatsun kafa tare da takalma kafin fita zuwa motsa jiki.
Sauran Nasihun Lafiya
18. Kullum ka riki sanya hannu mara lafiya
Cutar ta COVID-19 tana addabar miliyoyin mutane a duniya. Kamar yadda WHO, CDC da sauran cibiyoyin kiwon lafiya da yawa suka ba da shawara, tsaftar hannu da sanya maski su ne manyan abubuwan biyu da ake bukata don hana cutar yaduwa. Koyaushe ka ɗauki hannunka mai tsafta kuma ka yi amfani da shi a lokaci-lokaci, musamman kafin cin abinci ko taɓa idanunka. [9]
19. Samun isasshen hasken rana
Hasken rana babban tushe ne na bitamin D wanda ke ba da gudummawa ga ƙashi mai ƙarfi da ƙoshin lafiya. Hakanan yana taka muhimmiyar rawa wajen daidaita hormone mai suna serotonin wanda ke da alhakin kyakkyawan yanayi, farin ciki da jin daɗin mutum. Samun isasshen hasken rana domin yana taimaka muku dumi tare da samar da fa'idodin kiwon lafiya da ake buƙata.
20. Kauce wa barcin rana
Barci yana taimakawa warkarwa da gyara ƙwayoyin da suka ji rauni da kyallen takarda, rage lamuran lamuran lafiyar ƙwaƙwalwa kamar damuwa, da rage haɗarin cututtukan da ba na yau da kullun ba. Barcin dare na da matukar muhimmanci ga lafiya. Koyaya, lalaci da sanyin zafin jiki na iya haifar da yawan bacci da rana wanda zai iya tsoma baki cikin barcin dare. Kare kanka daga abin da ya gabata ta hanyar tsunduma cikin wasu ayyuka kuma ka kwana cikin bacci da daddare.
21. Sanya tufafin hunturu
Tufafin hunturu kamar jaket, pullovers, gyale da huluna na taimakawa zafin zafin jiki mai yawa daga jiki. Irin waɗannan tufafi an yi su ne daga ulu kuma suna ba ku jin dumi da ɗumi a lokacin hunturu. Idan kun sha wahala daga ciwon haɗin gwiwa mai zafi a lokacin damuna, tufafin hunturu na iya taimakawa hana rikice-rikice masu alaƙa.
22. Mai kafin wanka
Shawa kafin wanka yana taimakawa rufe danshi a cikin fata kuma yana tabbatar da cewa ba danshi mai yawa da ke ɓacewa daga fatar yayin wankan. Kuna iya yin hakan ta amfani da mai na jiki ko sauƙi, kwakwa ko man mustard kafin wanka.
