Umthelela Wokuzivocavoca Ngezifo Eziphezulu Zokuphefumula
Umphakathi omdala unezifo ezimbili kuya kwezintathu zokuphefumula okuphezulu ngonyaka ngamunye futhi abadlali abaningi bayazibuza ukuthi kufanele baqhubeke yini nesimiso sabo sokuqeqeshwa lapho begula. Ngisho nabangewona amageyimu bangase balwe nobunzima ukuthi ngabe kufanele baqhubeke nokuzivocavoca ngamakhaza noma umkhuhlane. Ingabe kuhle noma kubi ukuzivocavoca?
Impendulo esheshayo yalo mbuzo ithi, "Kuncike." Ake sibuke umphumela wokuzivocavoca, ukulinganisela, nokuzivocavoca ngokweqile emakhazeni noma emkhuhlane ukuze wazi ukuthi ukufaka izicathulo zakho ezizayo uma uqala ukushaya.
Ekuboneni kuqala, abantu abaningi bangamangala ngombuzo wokuzivocavoca ngomkhuhlane. Ngemuva kwalokho, asizange yini sikholelwe ukuthi ukuvivinya umzimba kuhle ngakho konke? Kubalulekile ukuqaphela ukuthi umbuzo mayelana nokuzivocavoca akuyona umbuzo olula. Lokho abantu abakubheka ukuvivinya umzimba kungashintsha ukusuka emaminithini angu-15 ukuhamba kancane ukuze ugijime umncintiswano.
Ukuzivocavoca Nokuzivocavoca Okuqinekayo Uma Unesifo
Kungakhathaliseki ukuthi kufanele usebenze yini ngokushisa kuncike ezintweni eziningana, kodwa okubaluleke nakakhulu ukuthi ucabangisisa kangakanani. Ake sihlehlele phansi izingxenye:
Ukuzivocavoca okukhulu
Iningi labacwaningi bancoma ukuthi ukuzivocavoca kakhulu kuhlehliswe kuze kube yizinsuku ezimbalwa emva kokuba izimpawu ezibandayo ziphelile. Uma ugula, amasosha omzimba wakho kakade inselele. Ukuzivocavoca okukhulu kunganciphisa ingculazi futhi ngenxa yalokho ukwazi kwakho ukulwa nezifo (njengokubanda nokushisa) ngisho nangaphezulu.
Ukuzivocavoca okuncane futhi okulinganiselwe
Kungakhathaliseki ukuthi kufanele uhlanganyele emazingeni amancane okuvivinya umzimba kudingeka futhi aphule phansi, futhi kuncike ekutheni ubukhulu bezimpawu zakho:
- Ngenkathi ucwaningo lulinganiselwe, ochwepheshe abaningi batusa ukuthi uma izimpawu zakho zingaphezu kwentamo futhi ungenayo imfiva, ukuzivocavoca cishe kuphephile.
- Ngakolunye uhlangothi, uma unezimpawu noma izimpawu zomkhuhlane noma umkhuhlane njengomkhuhlane, ukukhathala okwedlulele, ama-muscle aches, noma ama-lymph glands agubile, kunconywa ukuba uthathe okungenani amasonto amabili ngaphambi kokuba uqale ukuqeqeshwa okujulile
Ingabe Ukuzivocavoca Okuqinelayo Kungakhipha Ingozi Yakho Yomzimba Noma Imfudu?
Akukhona nje ukuhlakanipha ukuzivocavoca ngenkathi unomkhuhlane noma umkhuhlane, kodwa ukuvivinya umzimba kunokwandisa amathuba okubamba umkhuhlane noma umkhuhlane endaweni yokuqala. Enye ye "izibhamu ezinkulu" ohlelweni lwethu lokuzivikela omzimba yi-T-cell (T lymphocytes.) Kunezinhlobo eziningi ezihlukene zamaseli e-T, kodwa ezinye ziyi-defense yethu yokuqala yokulwa nokutheleleka, kanti ezinye zihlolisisa ukuphendula komzimba.
Ukuzivocavoca okukhulu kubonakala kokubili ukunciphisa inani lohlobo I T-cell egazini (ithimba lethu le-SWAT) nokwandisa inombolo "yamandla" we-T-cell. Ngenxa yalokho, ukuvivinya umzimba okunciphisa umzimba kunganciphisa amandla omzimba wethu wokuvikela omzimba ukuba ahlasele abahlaseli bezinye izizwe, njengama-virus abangela ukushisa okuvamile kanye nomkhuhlane.
Ukunyuka kwe-Flu nokuzivocavoca
Ekufundeni ngobuhlobo obuphakathi kokubamba umkhuhlane nokubhekana nomkhuhlane, kungenzeka ukuthi wazibuza ukuthi noma ukungazibandakanyi kuthinta kanjani ukuguquka komkhuhlane. Ngokwezifundo zango-2017, ukuzivocavoca kwakungenzuzo noma kuyingozi ngemva kokuthola ukuguquka komkhuhlane.
Ukuvimbela kanye / noma Ukubhekana Nokugula Kwabalandeli
Ukwazi izithiyo zokuzivocavoca ngezikhukhula ezibalwe ngenhla, ukukhwabanisa umkhuhlane noma umkhuhlane ungaphonsa isikhonkwane ohlelweni lwakho lokuqeqesha njengomdlali.
Njengoba kuphawuliwe ekuqaleni, ukuzivocavoca okujulile kufanele kugwenywe hhayi kuphela uze uzizwe kangcono, kodwa kuze kube yilapho izibonakaliso zakho zingekho ngokuphelele. Ngisho nokuzivocavoca okuncane kuya ekulinganiseni kufanele kuncishiswe uma unesifo somkhuhlane, ukukhathala, izigulane ezivuvukala, noma izimpawu ezingaphansi kwentamo yakho njengama-aches omzimba.
Ngakho yini ongayenza ukuze unciphise ingozi yokugula egameni lokuqala noma okungenani uvuselele ukubuyiswa kwakho lapho ubamba umkhuhlane noma umkhuhlane? Zama lokhu:
- Gcina isimiso sokuzivocavoca esilinganiselwe: Uma usuphilile, ukugcina isimiso sokuzivocavoca ngokulinganisela kunokuba kubonakale kuncishisa ingozi yokuthuthukisa ukutheleleka kokuphefumula.
- Gwema ukuqeqeshwa ngokweqile: Isikhala sokusebenza okunamandla kanye nezenzakalo zomjaho njengoba kude kakhulu ngangokunokwenzeka. Gcina "ngaphakathi kwakho" futhi ungaqhubeki ngaphezu kwamandla akho okubuyisela.
- Yidla ukudla okunokulinganisela: Amasosha omzimba ancike kumavithamini amaningi, amaminerali, kanye nezinye izakhi zomsebenzi osebenza kahle. Ngenkathi kungekho idatha enhle yokusekela ukwesekwa okungaphezu kwamaphesenti angama-100 wezincomo zansuku zonke eziphakanyisiwe, ukudla okunhlobonhlobo kokudla okunezithelo nemifino kungase kukunike okudingayo. Umthetho omuhle wesithupha ungadla amakholomu angu-10 kuya kwangu-15 nge-"isisindo somzimba oyifunayo." Uma isisindo sakho esihle singama-170 lbs, bese usebenzisa ama-khilomitha angu-1700 kuya ku-2550 ngosuku (1700 kubantu abahlala emadodeni kanye no-2550 ngezinhlobo ezikhuthele kakhulu.)
- Gwema ukulahleka kwesisindo esisheshayo: Ukudla okuphansi kwekhalori, ukudla okude isikhathi eside nokulahlekelwa kwesisindo okusheshayo kuye kwaboniswa ukuthi kuphazamise ukusebenza komzimba. Ukulahlekelwa isisindo ngenkathi ukuqeqeshwa kakhulu akusizi kahle isimiso somzimba sokuzivikela.
- Thola ubuthongo obufanele: Ukuphazamiseka okukhulu kokulala (okuchazwa njengokuthola ukulala okungamahora amathathu kunokujwayelekile) kuye kwaxhunyaniswa nokucindezelwa kwe-immune. Uma unenkinga yokulala kwakho, hlola ukuhlanzeka kwakho noma ukhulume nodokotela wakho.
- Geza izandla zakho njalo: Nakuba ukugeza izandla zakho kubonakale kubonakala kubantu abaningi, iningi labantu alilandeli indlela yokuqeqeshwa kwezempilo yokugeza izandla eziboniswe ukunciphisa ingozi yokutheleleka. Ungakhohlwa iminwe yakho. Ukugeza izandla zakho ngokuvamile kuyindlela yakho eyodwa yokuvimbela.
- Thola ukuguqulwa komkhuhlane: Ngaphandle kokuba unesizathu sokungadli umkhuhlane, futhi ikakhulukazi uma unesimiso sokuzivikela somzimba, unesiqiniseko sokuthi uthola umkhuhlane waminyaka yonke.
- Ungathinti amehlo akho, impumulo, noma umlomo : Ama-bacterium amaningi kanye nama-virus asakazeka ebusweni ezandleni zakho, hhayi emoyeni.
- Phuza amanzi amaningi: ekwindla nasebusika, kulula ukungazinaki ukoma wakho bese uthola amanzi. Qinisekisa ukuthi udla izibuko eziyisishiyagalombili zamanzi nsuku zonke.
- Ukunciphisa ukuphuza utshwala: Utshwala ungase uphelelwe amandla, okusho ukuthi kunganciphisa ukuphikiswa kwakho kubhaktheriya.
- Yazi izinga lakho levithamini D: Ukuntula kwe-Vitamin D kunciphisa ikhono lakho lokulwa nezifo kanti iningi labantu base-US alinalo.
Lalela umzimba wakho: Uma uzizwa ungaphansi kwamaphesenti angu-100, uyozizwa ungcono futhi ululame uma uzivumela ukuphumula.
Izwi elivela
Nakuba ukuzivocavoca, ngokuvamile, kuyasiza ngezindlela eziningi, ukuncibilikisa kungakwandisa ingozi yakho yokukhula ebandayo futhi iphazamise ukuphumula kwakho uma ugula. Ukuzivocavoca okunzima kufanele kugwenywe ngubanda kuze kube yilapho zonke izimpawu zakho zixazululwe.
Ukuze kubanda kakhulu, ukuzivocavoca komnene kuya kokulinganisela cishe kulungile. Uma une-fever, izigulane ezivuvukala, ukukhathala, noma ama-muscle aches, noma kunjalo, kufanele ugweme ukuzivocavoca kuze kube yilapho izimpawu zakho "ezingaphansi kwethambo" seziphelile, futhi kufanele ugweme ukuzivocavoca okunzima cishe amasonto amabili.
> Imithombo:
> Grande, A., Reid, H., Thomas, E., Nunan, D., noC. C.. Ukuzivocavoca Ngaphambi Kokukhubazeka Kwesifo Sokukhulelwa kanye Nezinkinga Zaso Ezihlobene Ne-Adutls. I-Cochrane Database yezibuyekezo ezihleliwe . 2016. 22 (8): CD011857.
> Marineua, A., Jolliffe, D., Hooper, R. et al. Ukutholakala kwe-Vitamin D Ukuvimbela Izifo Eziphefumulayo Ezihamba Ngokuphefumula: Ukubuyekeza Okuhlelekile kanye Nokuhlaziywa Kwemininingwane Yomhlanganyeli Wodwa. BMJ . 2017. 356: i6583.
> Shaw, D., Merien, F., Braakhuis, A., no D. Dulson. Ama-T-cells kanye nokukhiqizwa kwe-cytokine yabo: Imiphumela Elwa-Inflammatory and Immunosuppressive of Exercise Exercise. I-cytokine . 2017 Okthoba 8. (i-Epub ngaphambi kokuphrinta).