Lekunutu la ho se Kula le ka mohla

Litaba

• Kakaretso
• 1. Ja meroho e metala
• 2. Fumana vithamine D
• 3. Tsoela pele ho tsamaea
• 4. Robala ka ho lekaneng
• 5. Tlola joala
• 6. Khutsa
• 7. Noa tee e tala
• 8. Kenya 'mala lijong
• 9. E-ba le setsoalle
• 10. Fumana ente ea ntaramane
• 11. Itloaetse bohloeki
• 12. E boloke e le ea botho
• Tsa Tsau-tsau

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Kakaretso

Liphiri tse ngata tsa bophelo bo botle ha se liphiri ho hang, empa ke ho sebelisa kelello. Mohlala, o lokela ho qoba ho kopana le libaktheria le livaerase sekolong le mosebetsing. Empa tharollo e mengata e khotsofatsang e ka u thusa ho phela hantle ha u ntse u qoba nko kapa 'metso. Malebela ke ana a 12 a ho thibela sefuba le ntaramane.

1. Ja meroho e metala

Meroho e metala, e makhasi e na le livithamini tse ngata tse u thusang ho boloka phepo e nepahetseng - le ho ts'ehetsa sesole sa mmele se phetseng hantle. Ho ea ka phuputso ea litoeba, ho ja meroho ea cruciferous ho romela lets'oao la lik'hemik'hale 'meleng le matlafatsang liprotheine tse itseng tse kaholimo ho sele tse hlokahalang bakeng sa ts'ebetso ea sesole sa' mele. Phuputsong ena, litoeba tse phetseng hantle tse amohuoeng meroho e metala li lahlile liperesente tse 70 ho isa ho tse 80 tsa liprotheine tse kaholimo ho sele.

2. Fumana vithamine D

Litlaleho li bonts'a Maamerika a mangata a haelloa ke litlhoko tsa bona tsa letsatsi le letsatsi tsa vithamine D. Ho haelloa ke vithamine D ho ka lebisa ho matšoao a kang ho fokola ha masapo, mathata a pelo le methapo ea mmele.

Liphello tse tsoang phuputsong ea 2012 koranteng ea Pediatrics li fana ka maikutlo a hore bana bohle ba lokela ho hlahlojoa hore na ba na le vithamine D e lekaneng. Sena ke sa bohlokoa ka ho khetheha ho ba nang le letlalo le letšo, kaha ha ba fumane vithamine D ha bonolo ha ba pepesehela khanya ea letsatsi.

Lijo tse nang le mehloli e metle ea vithamine D li kenyelletsa mahe a mahe, li-mushroom, salmon, tuna ea makotikoting le sebete sa nama ea khomo. U ka reka li-supplement tsa vithamine D lebenkeleng la heno kapa khemising. Khetha litlatsetso tse nang le D3 (cholecalciferol), hobane ho molemo ho phahamisa maemo a mali a vithamine D.

Reka vithamine D.

3. Tsoela pele ho tsamaea

Ho lula u le mafolofolo ka ho latela mokhoa o tloaelehileng oa ho ikoetlisa - joalo ka ho tsamaea makhetlo a mararo ka beke - ho etsa ho fetang feela ho u boloka u le hantle. Ho ea ka phuputso e phatlalalitsoeng koranteng ea Neurologic Clinicians, boikoetliso bo tloaelehileng hape:

• e thibela ho ruruha le mafu a sa foleng
• e fokotsa khatello ea maikutlo le ho lokolloa ha lihormone tse amanang le khatello ea maikutlo
• e potlakisa ho ajoa ha lisele tse tšoeu tsa mali tse loantšang mafu (WBCs), tse thusang 'mele ho loantša sefuba se tloaelehileng

4. Robala ka ho lekaneng

Ho robala ka ho lekaneng ho bohlokoa haholo haeba u kile ua ba le vaerase, ho latela phuputso e phatlalalitsoeng ho Archives of Internal Medicine. Barupeluoa ba baholo ba phetseng hantle ba ileng ba robala bonyane lihora tse robeli bosiu bo bong le bo bong ka nako ea libeke tse peli ba bontšitse ho hanela vaerase haholoanyane. Ba robalang lihora tse supileng kapa ka tlase bosiu bo bong le bo bong ba na le menyetla e ka bang liperesente tse tharo ea ho ba le vaerase kamora ho pepesetsoa.

Lebaka le leng e ka ba hore 'mele o ntša li-cytokine ka nako e telele ea boroko. Li-cytokine ke mofuta oa protheine. Li thusa 'mele ho loants'a ts'oaetso ka ho laola boits'ireletso ba mmele.

5. Tlola joala

Phuputso e ncha e bonts'a hore ho noa joala ho ka senya lisele tsa mmele tse its'ireletsang, e leng karolo ea bohlokoa ea sesole sa 'mele. Ho eketseha ha tšebeliso ea joala ha nako e ntse e feta ho ka eketsa ho pepesehela ha motho tšoaetso ea baktheria le vaerase.

A koranteng ea Clinical and Vaccine Immunology e bapisa lisele tsa dendritic le likarabo tsa sesole sa 'mele litoeba tse fepehileng joala le litoeba tse neng li sa fuoa joala. Joala bo hatelletse boits'ireletso ba litoeba ka mekhahlelo e fapaneng. Lingaka li re phuputso e thusa ho hlalosa hore na hobaneng liente li sa sebetse hantle ho batho ba lemaletseng joala.

6. Khutsa

Ka lilemo tse ngata, lingaka li ne li belaela hore ho na le kamano lipakeng tsa khatello ea kelello e sa foleng le bokuli ba 'mele. Ho fumana mokhoa o sebetsang oa ho laola khatello ea maikutlo ho ka thusa haholo ho ntlafatsa bophelo bo botle, ho latela phuputso ea 2012 e phatlalalitsoeng ke National Academy of Sciences. Leka ho ikoetlisa ka yoga kapa ho thuisa ho imolla khatello ea maikutlo.

Cortisol e thusa 'mele ho loants'a ho ruruha le mafu. Ho lokolloa ha hormone khafetsa ho batho ba nang le khatello ea maikutlo e sa foleng ho fokotsa ts'ebetso ea eona ka botlalo. Sena se ka baka ho ruruha ho eketsehileng le mafu, hammoho le sesole sa 'mele se sa sebetseng hantle.

7. Noa tee e tala

Ka makholo a lilemo, tee e tala e ntse e amahanngoa le bophelo bo botle. Melemo ea bophelo bo botle ba tee e tala e ka bakoa ke boemo ba eona bo phahameng ba li-antioxidants, tse bitsoang flavonoids.

Ho ea ka phuputso e phatlalalitsoeng ho Journal of the American College of Nutrition, linoelo tse 'maloa tse phehiloeng bocha ka letsatsi li ka lebisa ho melemo ea bophelo bo botle. Tsena li kenyelletsa khatello e tlase ea mali le ho fokotsa kotsi ea lefu la pelo.

Reka tee e tala.

8. Kenya 'mala lijong

Na u na le bothata ba ho hopola ho ja litholoana le meroho ea hau lijong tsohle? Ho pheha ka mebala eohle ea mookoli ho tla u thusa ho fumana livithamini tse fapaneng tse kang vithamine C.

Reka vithamine C.

Le ha ho se na bopaki ba hore vithamine C e ka fokotsa ho kula kapa bolelele ba bokuli, phuputso ea 2006 e tsoang ho European Journal of Clinical Nutrition e bonts'a hore e ka thusa sesole sa 'mele ho leleka sefuba le sefuba, haholo ho ba imetsoeng kelellong.

9. E-ba le setsoalle

Ke khale lingaka li bone khokahano lipakeng tsa mafu a sa foleng le bolutu, haholoholo bathong ba hlaphoheloang ke ho buuoa ke pelo. Ba bang ba boholong lefapheng la tsa bophelo ba bile ba nka ho itšehla thajana e le kotsi ea mafu a sa foleng.

Lipatlisiso tse phatlalalitsoeng ke American Psychological Association li fana ka maikutlo a hore ho itšehla thajana ho ka eketsa khatello ea maikutlo, e liehisang karabelo ea 'mele ea ho itšireletsa mafung le ho fola kapele. Phuputsong, likhoto tsa banna li ne li ka angoa habonolo ke tšenyo ea ho itšehla thajana ho feta basali.

10. Fumana ente ea ntaramane

E khothaletsa hore batho bohle ba fetang likhoeli tse tšeletseng ba fumane ente ea selemo le selemo ea feberu. Leha ho le joalo, mekhelo e lokela ho etsetsoa batho ba itseng, ho kenyeletsoa le ba nang le khatello e matla ea mahe a kana. Ho kula ho matla ho lebisa ho matšoao a kang hives kapa anaphylaxis.

Batho ba nang le tšoaetso e matla ho liente tsa ntaramane le nakong eo ba lokela ho qoba liente tsa selemo le selemo. Maemong a sa tloaelehang, ente e ka lebisa ho nts'etsopele ea .

11. Itloaetse bohloeki

Ho fokotsa ho pepesehela ho kula ha hao ka ho qoba likokoana-hloko ke senotlolo sa ho lula u phetse hantle. Mona ke mekhoa e meng ea ho itlhakisa bohloeki:

• Ho hlapa letsatsi le leng le le leng.
• Hlapa matsoho pele o ja kapa o lokisa lijo.
• Hlatsoa matsoho pele u kenya lilense tsa puisano kapa u etsa ntho efe kapa efe e ka u kopanyang le mahlo kapa molomo.
• Hlatsoa matsoho metsotsoana e 20 ebe u hlatsoa ka tlas'a menoana ea hau.
• Koahela molomo le nko ka lisele ha u khohlela kapa u thimola.
• Tšoara mochini o hlatsoang matsoho o sebelisang joala hore o o sebelise ha o ea holimo. Sebelisa likokoana-hloko libaka tse arolelanoeng, tse kang li-keyboards, lithelefono, likonopo tsa mamati le li-remote.

12. E boloke e le ea botho

Ho latela National Health Service, livaerase tsa feberu li ka phela bokaholimo lihora tse 24. Seo se siea nako e ngata ea hore likokoana-hloko li hasane har'a litho tsa lelapa. Ngoana a le mong feela ea kulang a ka fetisetsa bokuli ho lelapa lohle ka boemo bo nepahetseng.

Ho qoba ho arolelana likokoana-hloko, boloka lintho tsa hau li arohane. Lintho tsa hau li kenyelletsa:

• borashe ba meno
• lithaole
• lijana
• ho noa likhalase

Hlatsoa lintho tse silafetseng - haholo-holo lintho tsa ho bapala tse arolelanoang - metsing a chesang, a sesepa. Ha o belaela, khetha linoelo tsa ho noa, lisebelisoa le lithaole.

Tsa Tsau-tsau

Ho lula u phetse hantle ho feta feela ho sebelisa mekhoa e 'maloa e metle ha u sa phele hantle. E kenyelletsa ho ikoetlisa khafetsa, lijo tse phetseng hantle, le ho lula o le metsi letsatsi lohle.

'Mele oa hau o sebetsa ka thata ho o boloka o tsitsitse mme o le mafolofolo, ka hona etsa bonnete ba hore o o fa lijo tseo o li hlokang hore o lule o le maemong a holimo.