Domin duk mun shagaltu da cutar ta COVID-19 a cikin waɗannan watanni tara ko fiye da suka gabata, lokacin mura ya kama mu. Amma wannan ba yana nufin muna ɗaukarsa da muhimmanci ba. Akasin haka, yanzu fiye da kowane lokaci muna ba da fifiko ga lafiyarmu kuma muna yin duk abin da za mu iya don kasancewa lafiya da aminci. Halin batu: Waɗannan hanyoyi masu sauƙi amma masu tasiri don shirya lokacin mura.
MAI GABATARWA : ‘Yin Gajiya Gaskiya Ne. Ga Yadda Ake Dakatar Da Ya Mutu A Wayoyin Sa
Hotunan Luis Alvarez/Getty1. Samun Harbin mura
Idan har yanzu ba ku sami naku ba tukuna, lokaci yayi, jama'a. Bisa lafazin Dr. Jeff Goad , Shugaban sashin kantin magani na Jami'ar Chapman kuma memba na kungiyar kwararrun likitocin Pharmacists na Kungiyar Lafiya ta Duniya ta Kasa da Kasa na Magungunan Balaguro, mura cuta ce ta numfashi da za ta sa ka zama mai saurin kamuwa da wasu, kamar coronavirus. Samun maganin mura bai taɓa yin sauƙi ba-mun shiga cikin CVS na gida kuma mun shiga kuma mun fita cikin ƙasa da mintuna 15. Har ila yau, kada ku saya cikin tallace-tallace na bitamin da abubuwan da ba na FDA ba wanda ke da'awar za su iya haɓaka tsarin garkuwar ku yayin da babu wani bincike a can da ke goyan bayan wannan. Don ƙara ƙarin bitamin C mai tallafawa rigakafi zuwa tsarin ku, oda ruwan lemu kuma rike Champagne.
Grace Cary/Hotunan Getty2. Wanke Komai… da yawa
Ee, a fili hakan yana nufin hannayenku-ku tuna don gogewa na tsawon daƙiƙa 20 ko kuma idan dai ana ɗauka don rera waƙar Happy Birthday sau biyu-amma kuma tebur ɗin ku, keyboard ɗinku, iPhone ɗinku… , amma za ku yi mamakin (kuma ku yi baƙin ciki) kan adadin ƙwayoyin cuta da ke rayuwa a saman da aka saba amfani da su (ciki har da kuɗi—ew).
Hotunan Luis Alvarez/Getty3. Sanya abin rufe fuska
Domin da CDC , Ana ba da shawarar abin rufe fuska azaman shinge mai sauƙi don taimakawa hana ɗigon numfashi daga tafiya cikin iska da kuma kan sauran mutane lokacin da mai abin rufe fuska yayi tari, atishawa, yayi magana, ko ɗaga murya. Wannan shi ake kira sarrafa tushe. Sanya abin rufe fuska, ko kuna da lafiya ko ba ku da lafiya ya kasance tabbataccen dabara don rage ƙimar kamuwa da cuta. Ya kamata ku ci gaba da sanya abin rufe fuska don dalilai na hana COVID, amma kuma yana iya taimaka muku guje wa kamuwa da mura.
Hotunan Luis Alvarez/Getty4. Ba da fifiko ga Barci
Tsallakewa cikin barci ba kawai yana lalata tsarin garkuwar jikin ku ba, har ma yana sa ya yi wahala a kashe kwayar cutar da zarar kun kamu da ita. Per nazari a Jami'ar Tübingen da ke Jamus , barci da tsarin circadian sune masu karfi masu kula da tsarin rigakafi. Ainihin, ƙarancin barci na tsawon lokaci yana haifar da samar da sel waɗanda ke haifar da ƙarancin rigakafi. Don hutawa da yin caji, Dr. Stokes ya ba da shawarar yin barci a lokaci guda kowane dare (mafi dacewa da karfe 10 na yamma) da barci na akalla sa'o'i bakwai zuwa takwas. Fitar da mahimman man lavender, jama'a!
HOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL5. Hannun Kayan Abinci masu Yaki da mura
Muna matukar son gwada wani abu don guje wa rashin lafiya, don haka mun duba tare da Dr. Michelle Davenport, wanda ya kafa kamfanin. Tashe Real da RD mai digiri na uku a fannin abinci mai gina jiki, don koyan abin da ya kamata mu ci don yaƙar mura. Ga abin da ta ba da shawarar.Kale
Ka tuna lokacin, kusan 2015, Kale ya kasance da abu? Wataƙila ya rasa wasu matsayinsa na babban tauraro a duniyar abinci, amma har yanzu yana da kyau a gare ku. Kayan lambu na Brassica kamar Kale (da broccoli) sune masu cin abinci masu nauyi, suna tattarawa a cikin bitamin C da E. Don taimakawa a sha, haɗa waɗannan tare da mai mai lafiya kamar avocado ko man zaitun. Bugu da ƙari, bitamin C yana ƙarfafa ƙarfin rigakafi, Yin Karatu a Tufts University gano cewa bitamin E yana da alaƙa da haɓakar juriya ga mura da rage haɗarin kamuwa da cututtukan numfashi na sama a cikin manya.
dogon baki siket kaya ra'ayoyi
Daji Salmon
yadda za a cire baƙar fata da'ira karkashin idanu
Wannan kifi mai daɗi yana ɗaya daga cikin ƴan asalin abinci waɗanda a zahiri ke da bitamin D3. Hanya mafi kyau don sha wannan mai cin abinci mai nauyi daga rana, amma isasshen hasken rana ba koyaushe yake samuwa a lokacin hunturu ba. ( Ciwon ciki .) ZUWA Karatun Jami'ar Queen Mary ta London ya nuna cewa bitamin D na iya kare kariya daga cututtuka na numfashi da mura - dalili mai kyau na ci gaba da cin abincin rana (idan dai salmon ne) kai tsaye a cikin hunturu.
Tafarnuwa
Tabbas, zai sa numfashinka ya yi wari na ɗan lokaci, amma idan ka yi la'akari da amfanin lafiyar jiki, tafarnuwa ya fi dacewa. Tafarnuwa na taimakawa jiki wajen shakar iron da zinc, muhimman sinadirai masu gina jiki. Har ma fiye da haka, a gwaji na asibiti a Jami'ar Florida ya nuna cewa tsofaffin tafarnuwa na iya haɓaka aikin ƙwayoyin cuta kuma yana iya rage tsananin mura da mura. Za a tsine wa numfashi mai zafi-yana da lafiyar ku.
Ginger
Akwai dalilin ginger yana cikin kusan kowane ɗayan waɗannan romon masu lafiya da kuke son siya amma ba gaske yi. Yana da sanannen abinci mai gina rigakafi. A kowane karatu daga Cibiyar Kimiyyar Kiwon Lafiya ta Mahatma Gandhi ta Indiya , mahadi a cikin ginger suna hana furotin a cikin kwayar cutar mura da ke haifar da kamuwa da cuta. Don haɓakawa mai sauƙi, yanke yanki kuma jefa shi cikin kwalban ruwan ku; tare da ɗan ƙaramin ƙoƙari, zaku iya sake ƙirƙirar wannan kayan ado mai daɗi na Jafananci.
Turmeric
Bugu da ƙari, ƙara kyakkyawan launi mai kyau ga kowane tasa da yake sashi, turmeric yana da kyau a gare ku. Per a Yin Karatu a Nanjing Medical University, China , curcumin, fili mai aiki a cikin turmeric, yana sauƙaƙa kumburi ta hanyar toshe hanyoyin kumburi da cutar mura ta haifar. Don ƙara ƙarfin curcumin, Dokta Davenport ya ba da shawarar haɗa shi da barkono baƙi. Trendy kuma fama da mura? Pretty tsine cikakke.
rage cin gashin kai maganin gida
ashirin da ashirinKarin Hanyoyi 4 Don Haɓaka Tsarin Kariya
1. Kara cin tafarnuwaA'a, ba zai yi yawa don numfashin ku ba, amma, bisa ga binciken daga Jami'ar Jagiellonian a Poland, tafarnuwa wakili ne na rigakafin ƙwayoyin cuta da ƙarfafa rigakafi. Abu daya da za ku tuna shi ne zafi yana kashe ikonsa na rigakafi, don haka idan kuna dafa abinci da shi, ƙara shi kafin yin hidima ko gwada shi a cikin rigar salatin sanyi don harba kayan lambu.
2. Bada Wani Lokaci A Rana
Yawancin lokaci muna danganta lokacin ciyarwa a rana tare da bazara, amma a zahiri yana da mahimmanci (kuma yana da fa'ida) don ɗaukar wasu haskoki lokacin da sanyi ya fita. Baya ga haɓaka yanayin ku, rana kuma na iya tallafawa lafiyar rigakafi. Don haka in ji a Yin Karatu a Georgetown University , wanda ya gano cewa fallasa hasken rana yana iya ƙarfafa ƙwayoyin T waɗanda ke taka muhimmiyar rawa wajen rigakafin ɗan adam.
3. A guji sarrafa Abinci
Mun san ya kamata mu iyakance abincin da aka sarrafa gabaɗaya, amma yana da mahimmanci musamman idan mun damu sosai game da tsarin rigakafin mu. Abincin da aka sarrafa ba shi da abinci mai gina jiki kuma yana iya ɗaukar wuri na abinci mai gina jiki wanda zai tallafa wa tsarin rigakafi, in ji Dokta Joan Ifland Ph.D., Mashawarcin Abinci da Wanda ya kafa na Sake saitin jarabar Abinci . Tana da haƙiƙa, kodayake, cewa yawancin mutane za su zamewa daga lokaci zuwa lokaci kuma su shagala, a ce, donuts. Idan hakan ya faru sau ɗaya ko sau biyu a cikin dogon lokaci, ba babban abu ba ne, in ji ta. Amma idan abin ya faru akai-akai kuma tsarin garkuwar jiki ya saba da rashin abinci mai gina jiki, to tsarin rigakafi ba zai iya aiki don yaƙar ƙwayoyin cuta ba. Lokacin da wannan ya faru, maimakon samun ƙaramin yanayin mura inda alamun ke ɗauke da ƙarfin garkuwar jikin ku, zaku iya zuwa asibiti saboda ƙwayar cuta ta mamaye tsarin garkuwar jiki mai rauni. Lokacin da kwayar cuta mai ƙarfi kamar coronavirus ke kan kwance, duk muna son tsarin rigakafin mu ya kasance cikin yanayi mai kyau.
4. Kula da Gut ɗin ku
Lafiyar Gut duk fushi ne a yanzu, tare da ƙarin shaidar da ke danganta microbiome ɗin ku zuwa lafiyar kwakwalwa, lafiyar tunani, lafiyar zuciya da jijiyoyin jini da ƙari. Hakanan ana haɗa microbiome ɗin ku zuwa tsarin garkuwar jikin ku, kuma Dokta McClain ya ba da shawarar kula sosai ga adadin fiber da kuke ci. Tsayawa fiber a cikin abinci yana taimakawa ba kawai kula da halayen hanji mai kyau ba, zai iya taimakawa wajen kiyaye flora na hanji (aka da microbiome) lafiya, inganta ci gaban kwayoyin 'mai kyau' wadanda ke tallafawa tsarin rigakafi, in ji shi. Kyawawan ƙwayoyin cuta a cikin hanji ba kawai suna taimakawa tsarin rigakafi ta hanyar inganta lafiyar gaba ɗaya ba, amma ƙwayoyin cuta masu kyau suna shafar ci gaban kwayoyin 'mummunan' kai tsaye. Anan akwai wasu abinci don gujewa idan kuna neman inganta lafiyar hanjin ku.
MAI GABATARWA : Hanyoyi 5 da Likita suka Amince don haɓaka Tsarin rigakafi
