Malangizo Osavuta Kupewa Matenda Musanayambe Mpikisano kapena Marathon
Palibe amene akufuna kuti asatengeke ku mpikisano waukulu chifukwa cha chimfine, chimfine, kapena matenda ena. Pamene kupeza chiwopsezo chanu chaka ndi chaka ndi njira yoyamba yopewera matenda, palinso zina zomwe mungachite zomwe zingathandize kulimbitsa thupi lanu.
Pambuyo podziyang'anira ndi zakudya zoyenera ndi kupuma mokwanira, muyenera kuonetsetsa kuti maphunziro anu sakukupangitsani inu kuvulazidwa. Ndipo izi ndi zomwe anthu ena amalephera kumvetsa: maphunzirowa kuti apite patsogolo sizitanthawuza kuponyera thupi lanu mopitirira malire ake. Kuchita zimenezi kungapweteke kwambiri kuposa zabwino.
Kuti mutsimikizire kuti mukukhalabe pa umoyo wapamwamba musanayambe mpikisano kapena marathon, pali mfundo zisanu ndi ziwiri zosavuta zomwe muyenera kuziganizira:
Imwani Madzi Ambiri
Kusunga hydrated ndikofunika kuteteza matenda, ndipo madzi ndiwo njira yabwino kwambiri, yosakwera mtengo. Onetsetsani kuti mumamwa madzi ambiri masana komanso nthawi zonse musanayambe kuthamanga.
Kuthamanga bwino kwabwino kumakhala kofunika kwambiri kuteteza chirichonse kuchoka kumtunda kupita ku matenda a chikhodzodzo ndipo zingathandize kuthandizira bwino shuga la magazi ndi kuthamanga kwa magazi.
Akuluakulu a zaumoyo amalimbikitsira kumwa magalasi asanu ndi atatu pa tsiku, ofanana ndi malita awiri kapena theka la madzi. Komabe, simukufuna kuti thupi lanu likhale lopanda thanzi chifukwa amatha kukhala ndi chidziwitso chotchedwa hyponatremia chomwe mchere mumatupi anu amadzichepetsa kwambiri.
Idyani Zakudya Zopatsa Choyambitsa Antioxidant
Idyani zipatso ndi ndiwo zamasamba zambiri ngati mukufuna kupewa matenda. Zakudya zamtunduwu ndi zowonjezera ku antioxidants zomwe zimathandiza kulimbitsa chitetezo cha mthupi lanu komanso zingathandize kuteteza chimfine.
Zitsamba ndi zonunkhira monga ginger, sinamoni, oregano, ndi adyo zili ndi mankhwala ambiri a phytochemicals ndi antioxidants zomwe zingathandizenso kuteteza kusokonezeka kwa selo. Ndipotu, zonunkhira zili ndi mankhwala owonjezera kwambiri kuposa mankhwala kapena ndiwo zamasamba
Mosiyana ndi izi, muyenera kuchepetsa kudya kwanu komwe kumakhutitsidwa kwambiri ngati angathe kuchepetsa chitetezo chanu komanso kukupangitsani kuti mukhale ndi kachilombo ka HIV.
Kumbukirani kuti nthawi zonse amadya zakudya zitatu tsiku lililonse ndikugwiritsanso ntchito zakudya zopatsa thanzi ndi mapuloteni ambiri, mbewu zonse, zipatso, ndi masamba.
Sambani Manja Anu
Onetsetsani kusamba m'manja nthawi zambiri kunyumba, ntchito, ndi masewera olimbitsa thupi. Kusamba m'manja ndi, kutalika, chinthu chofunikira kwambiri chomwe mungachite kuti muteteze kufala kwa matenda.
Malinga ndi lipoti la Centers for Disease Control and Prevention, kusamba m'manja kumatanthawuzira ku thanzi labwino mwa njira zingapo:
- Amachepetsa chiopsezo cha matenda otsekula m'mimba mwa 31 peresenti.
- Amachepetsa chiopsezo cha matenda opuma, kuphatikizapo chimfine, kuyambira 16 mpaka 21 peresenti.
Izi ndizofunika makamaka pa masewera olimbitsa thupi kumene magulu ndi mavairasi amamera. Mukamagwira nawo masewero olimbitsa thupi, onetsetsani kuti musamba m'manja musanayambe kugwira ntchito, pukutani makina musanayambe kugwiritsa ntchito, ndipo mubweretse thaulo lanu.
Ngati muli kunja ndi pafupi, bweretsani kansalu kosakaniza mankhwala m'galimoto yanu kapena thumba lanu ngati mutapezeka nokhala ndi munthu wodwalayo ndipo mukufuna kusamba.
Zambiri
Pezani Kugona Kwambiri
Kugona mokwanira kungakuchititseni kuti mukhale ndi chimfine ndi matenda ena. Chifukwa chiyani? Malingana ndi kafukufuku wa 2010 kuchokera ku Harvard Medical School, kuwonongeka kwa kugona kumachititsa kuti chitetezo cha mthupi chikhale chofanana ndi chomwe chingachitike ndi kuvulala kapena matenda. Izi zikachitika, mukhoza kuthetsa kupsinjika ndi kutayika nthawi yamasana, ndikusiya kuti mukhale ndi kachirombo ka HIV.
Kugona mokwanira-maola asanu ndi awiri kapena asanu ndi awiri usiku-kudzakuthandizani kuti chitetezo chanu cha mthupi chitetezeke. Kuchita izi:
- Pewani zolimbikitsa monga caffeine
- Mdima usakonzekeretu kugona
- Pewani zipangizo zamagetsi musanagone
- Kugona nthawi imodzimodzi usiku uliwonse
Zambiri
Musamangopitirirabe
Monga wothamanga, mwachibadwa mumafuna kuwonjezera kukula ndi mtunda wa maphunziro anu; ndi momwe mumamangidwira. Koma ndi bwino kukumbukira kuti kuponderezedwa kungakhale kovulaza thanzi lanu monga kusaphunzitsidwa.
Pewani kukankhira kutali ulendo wautali tsiku ndi tsiku. M'malo mwake, thamangirani nokha ndikusintha zinthu nthawi zonse. Mwachitsanzo, mukhoza kuthamanga makilomita angapo ndikugwiritsira ntchito pamtundawu kwa sabata kapena awiri musanawonjezere kuntchito.
Komanso, onetsetsani kuti mutenge tsiku limodzi patsiku kuti mupumule. Kuthamanga mofulumira nthawi zonse nthawi zonse kumatha kukusokonezani, kukupangitsani kuti mumveke ndizizira komanso kuvulala.
Taper Muyambe Kupitiliza Mpikisano Wambiri
Ngati muthamanga mpikisano wothamanga, monga marathon, nkofunika kuchepetsa mileage kumapeto kwa masabata awiri kapena atatu musanayambe mpikisanowu. Nthawi yojambulayi idzapangitsa thupi lanu kupumula ku zovuta zonse zomwe mwakhala mukukumana nazo.
Kumbukirani kuti kuphunzitsa kotopetsa kumapangitsa kutupa kwa ziwalo ndi minofu ngakhale mutakula ndikukula. Kuthamanga kumapangitsa kuti chitetezo chanu cha mthupi chitengeke pang'ono, kuti chikhale bwino kuyang'ana kumenyana ndi chimfine ndi matenda ena ang'onoang'ono.
Komanso, fufuzani njira zothetsera mavuto omwe mumakhala nawo musanayambe mpikisano. Kupsinjika maganizo ndi chimodzi mwa zifukwa zazikulu zomwe zimayambitsa matenda, kuchititsa usiku kugona ndikupangitsa kuti thupi likhale losasamala.
> Zotsatira:
> Zolinga za Kuletsa ndi Kuteteza Matenda. "Ndiwonetseni Ine Sayansi - Chifukwa Chiyani Ndikusamba Manja Anu?" Atlanta, Georgia; zasinthidwa pa November 18, 2015.
Mullington, J .; Simpson, N .; Meyer-Ewert, H. et al. "Kutaya Kwakugona ndi Kutupa." Best Best Clinic Clinic Endocrinol Metab . 2010; 24 (5): 775-784. DOI: 10.1016 / j.beem.2010.08.014.