Lafiya kalau

La babban rashin abinci mai gina jiki (doldrums) tare da karancin kalori da furotin shine babban dalilin raunin rigakafi. An fi samun ta a inda talauci da yunwa suke.³.

A cikin kasashe masu masana'antu, da rashi na micronutrient ya yawaita da yawa. The popular of the abincin takalma wani ɓangare yayi bayanin wannan sabon abu. Wannan form na tamowa sakamakon rashin bitamin da ma'adanai. Nazarin dabbobi ya nuna cewa rashi a cikin ɗaya daga cikin abubuwan da ke gaba na micronutrients kawai yana shafar aikin rigakafi: zinc, selenium, baƙin ƙarfe, jan ƙarfe, alli, folic acid ko bitamin A, B6, C da E2,3.

• Ku sani ka'idodin asali daidaitaccen abinci, duba Gaskiyar Abincin mu da Jagorancin Abinci. Yana da mahimmanci don tabbatar da cewa kuna samun isasshen isasshen 'ya'yan itatuwa da kayan marmari, furotin da “kitse mai kyau” kowace rana.
• To ta da tsarin garkuwar jiki, ga alama wasu kayan lambu sun fi sauran tasiri. Wannan zai kasance yanayin namomin kaza, musamman shiitakes da namomin kaza. Tafarnuwa, albasa da albasa kuma an fi son su don maganin cututtukan ƙwayoyin cuta. Dubi duk shawarwarin da masanin abinci Hélène Baribeau ya bayar a cikin mura, sanyi da abinci a cikin tambayoyi 10.
• An samar da takamaiman shawarwari ga yawan jama'a don ingantawa hana le ciwon daji. Suna nufin musamman don haɓaka tsarin garkuwar jiki. Tuntuɓi Abincinmu na Musamman: Ciwon daji da ɗan littafin Magungunan rigakafin cutar kansa na yau da kullun na Dr.^r David Servan magatakarda.
• Idan kuna da alamun tsarin garkuwar jiki mai rauni, zai zama da taimako don samun maganin nazarin jini (wanda likita ya rubuta) da a Evaluation game da halayen cin abincin ku ta hanyar mai ba da abinci.

Matsakaici na jiki

Mun san da yawa amfanin motsa jiki na yau da kullun: ingantacciyar lafiyar zuciya, ingantacciyar kula da ƙwayar tsoka, daidaita hawan jini, sarrafa nauyi da rage abubuwan haɗari da yawa waɗanda ke da alaƙa da cututtuka na yau da kullun.

Bugu da ƙari don inganta lafiyar gaba ɗaya, damotsa jiki shima yana da tasiri kai tsaye akanimmunity. Ta hanyar inganta zagawar jini, motsa jiki yana ba da damar abubuwa daban -daban na tsarin garkuwar jiki su dinga yawo cikin jiki da sauƙi. Wannan kyakkyawan zagayawa yana da mahimmanci don hana kamuwa da rauni, misali. Bugu da ƙari, an lura cewa wasu abubuwan da ke cikin rigakafi suna motsawa ta hanyar motsa jiki.

a tsofaffi, studiesan karatu sun nuna cewa motsa jiki na yau da kullun yana taimakawa hana raguwar aikin rigakafi^7-10 .

Gara a tafi matsakaici, duk da haka, saboda overtraining haifar da cututtuka na numfashi na sama, kamar mura da mura^12-14 .

Gudanar da kulawa

Babu shakka, danniya yana da illa mai illa ga lafiya idan ta kasance a cikin dindindin ko tsawan lokaci. Lallai, masu binciken da ke sha'awar hanyar haɗin gwiwa tsakanin damuwa da rigakafi ba sa mai da hankali kan damuwa ɗaya, gajere, amma a kan damuwa. m kuma akai (misali, daidaita buƙatun aiki da rayuwar iyali ko kula da ƙaunataccen mara lafiya). da danniya yana haifar da sakin abubuwan damuwa na damuwa, kamar cortisol da adrenaline. Waɗannan hormones suna da fa'ida sosai a cikin ɗan gajeren lokaci, amma masu cutarwa idan aka samar da su na dogon lokaci. Sannan suna cutar da tsarin garkuwar jiki kai tsaye ta hanyar hana samar da cytokines.

Wasu nazarin sun nuna hakan mutanen da ke kula da ƙaunatacce tare da cutar Alzheimer suna da matakan cortisol mafi girma kuma suna samar da ƙarancin ƙwayoyin cuta don mayar da martani ga harbin mura^16-18 . Masu binciken sun lura cewa tasirin wannan damuwa a kan rigakafi ya yi daidai da tallafi daga waɗanda ke kusa da mai kulawa.

Don saukar da Matsalar damuwa, an ba da shawarar gano yanayi a asalin tashin hankali da kuma neman hanyoyin da za su fi fuskantar su (maimakon gujewa su). Shawarwarin a psychologist ko mai ilimin halin kwakwalwa zai iya ba da taimako mai girma. Dubi fayil ɗin Damuwa da Damuwa da fayil ɗin Ilimin halin ƙwaƙwalwa.

Wasu muhimman abubuwan don lafiya da rigakafi

• Ajiye isasshen awoyi na bacci, kamar yadda ake buƙata (a matsakaita, mafi ƙarancin dare na awa 7 shine mafi ƙarancin). Hakanan, ku huta lokacin da jikinku ya gaya muku. Karanta labarinmu Shin kuna samun isasshen bacci?
• Kada ku sha taba.
• Ka riƙe nauyi lafiya, an ƙaddara ta tsayin ku (don ƙididdige ƙoshin lafiyar ku, ɗauki Injin Mass Body (BMI) da gwajin Girman Waist).
• Rage haɗarin guba na abinci ta hanyar yin taka tsantsan. Tuntuɓi takaddun gaskiya na Gastroenteritis da Diarrhea don matakan rigakafi a gida da lokacin tafiya.
• Kare kanka daga kamuwa da cuta ta hanyar jima'i.
• Yi musu gwajin likita dace da shekarunka da haɗarin musamman.
• Tambayi likita game da alurar riga kafi shawarar dangane da shekarunka, sana'a ko abubuwan sha'awa. Tuntuɓi jadawalin rigakafin mu.
• Yi amfani da maganin rigakafi kawai idan suna da matuƙar buƙata, kuma ku tsaya kan sashi. Yi la’akari da amfani da probiotics lokaci guda don hana gudawa da ƙwayoyin cuta ke haifarwa da kuma ƙarfafa flora na hanji. Hakanan, ga mata, kada ku yi amfani da douches na farji don manufar m. Wannan aikin yana lalata flora ta farji.
• Kafin a karɓi a Pet, koya game da ƙananan ƙwayoyin cuta da zai iya watsawa.
• amfani kayayyakin gida wanda ke ɗauke da sunadarai kaɗan kamar yadda zai yiwu, tsaftace 'ya'yan itatuwa da kayan marmari tare da kayan wanki (yi amfani da kayan wanki da aka ƙera don wannan dalili) ko ma fi son abinci na halitta.

Matakan tsafta na asali don gujewa kamuwa da cuta ko watsa cutar

• Wanke hannuwanku da sabulu da ruwa, musamman kafin shirya abinci da bayan amfani da bayan gida.
• Lokacin da kuke atishawa, kawo fuskar ku zuwa cikin gwiwar gwiwar ku.
• Tsaftace kuma warkar da raunin ku. Koyaushe samun munanan raunuka da likita ya bincika.
• Kada ku cire fatar da ke warkarwa, kuma kada ku ɗora kuraje.
• Idan kuna da alamun kamuwa da cuta (gudawa, zazzabi, da sauransu), zauna gida.
• Kullum kuna lalata ɗakin dafa abinci da wuraren wanka tare da ruwan da aka gauraya da bleach.

Duba kuma sashin Rigakafin Ciwon Zazzabin Cizon sauro, Gastroenteritis, mura, Genital herpes, Herpes labialis, Cutar Urinary, media Otitis, Colds, Vaginitis and Warts sheets. Bugu da kari, ziyarci sashin mu na Lafiya mai lafiya, wanda ke tattaro bayanai gamsassu kan mahimman abubuwan tabbatar da lafiya (sifar jiki, jima'i, muhalli, nauyi, lafiyar hankali, da sauransu).