Nekuti tese tanga takabatikana nedenda reCCIDID-19 mumwedzi mipfumbamwe yadarika kana kudarika, mwaka wefuruu wakaita kunge watiwira. Asi izvozvo hazvirevi kuti tiri kuzvitora zvishoma. Mukupesana, iko zvino kupfuura nakare kose tiri kukoshesa hutano hwedu uye kuita zvese zvatinogona kuti tigare takagwinya uye takachengeteka. Nyaya iripo: Idzi nzira dziri nyore asi dzinoshanda dzekugadzirira mwaka wefuruu.
RELATED : ‘Kutsungirira Kuneta Ndokwechokwadi Kwazvo. Heino Maitiro Ekumisa Iyo Yakafa mumaTki Ayo
Luis Alvarez/getty mifananidzo1. Tora Flu Shot
Kana iwe usati watora yako, inguva, vanhu. Maererano ne Dr. Jeff Goad , Sachigaro wedhipatimendi remishonga yeChapman University uye nhengo yekutanga yePharmacists Professional Group Chikamu cheInternational Society of Travel Medicine, furuwenza chirwere chekufema chinozoita kuti uwedzere kubatwa nevamwe, senge coronavirus. Kufurwa nefuruu hakuna kumbova nyore - takapinda muCVS yedu uye takapinda nekubuda mukati memaminitsi asingasviki gumi nemashanu. Zvakare, usatenge mukushambadzira kweasiri-FDA akadzorwa mavhitamini uye ekuwedzera anoti anogona kuwedzera immune system yako kana pasina tsvakiridzo kunze uko inotsigira izvi. Kuwedzera vhitamini C inotsigira immune kuhurongwa hwako, odha muto weorenji uye bata Champagne.
Nyasha Cary / Getty mifananidzo2. Geza Zvese… Zvakawanda
Ehe, zviripachena izvo zvinoreva kuti maoko ako - rangarira kukwesha kwemasekonzi makumi maviri kana kureba sekunge zvichitora kuimba rwiyo rweZuva Rekuzvarwa kaviri - asiwo dhesiki rako, keyboard yako, iPhone yako ... , asi ungashamisika (uye kupera) nenhamba yeutachiona hunogara panzvimbo dzinowanzo shandiswa (kusanganisira mari—ew).
Luis Alvarez/getty mifananidzo3. Pfeka Mask
For iyo CDC , Masks anokurudzirwa sechivharidzo chiri nyore kubatsira kudzivirira madonhwe ekufema kubva pakufamba kuenda mudenga uye kune vamwe vanhu kana munhu akapfeka mask anokosora, kuhotsira, kutaura, kana kukwidza inzwi. Izvi zvinonzi source control. Kupfeka masiki, ungave uri kurwara kana usiri yave iri nzira yakasimbiswa yekudzikisa huwandu hwehutachiona. Iwe unofanirwa kunge uchiri kupfeka mask kuitira COVID-yekudzivirira zvinangwa, asi zvakare inogona kukubatsira iwe kudzivirira kusangana nefuruu.
Luis Alvarez/getty mifananidzo4. Rongedza Kurara
Kusvetuka pakurara hakungokonzerese immune system yako, asi zvakare zvinoita kuti zviome kurwisa hutachiona kana uchinge wahuwana. Per chidzidzo paYunivhesiti yeTübingen muGermany , kurara uye circadian system vatongi vane simba vekudzivirira zvirwere. Chaizvoizvo, kushomeka kwekurara kwenguva refu kunotungamira mukugadzirwa kwemasero anokonzera kuwedzera immunodeficiency. Kuti vazorore uye vadzorere, Dr. Stokes vanokurudzira kuenda kunorara panguva imwe chete manheru ega ega (zvakanakisa na10 p.m.) uye kurara kweinenge maawa manomwe kusvika masere. Bvisa mafuta anokosha elavender kunze, vanhu!
MUFANANIDZO: LIZ ANDREW/STYLING: ERIN MCDOWELL5. Stock Up paFlu-Fighting Foods
Isu takada chaizvo kuedza chero chinhu kudzivirira kurwara, saka takatarisa kuna Dr. Michelle Davenport, muvambi we Kusimudzwa Chaiye uye RD ine PhD mune zvinovaka muviri, kudzidza nezve zvatinofanira kunge tichidya kurwisa furuwenza. Hezvino izvo zvaanokurudzira.Kale
Rangarira rini, munenge muna 2015, kare yaive the chinhu? Inogona kunge yakarasa imwe nzvimbo yayo yepamusoro munyika yechikafu, asi ichiri yakanakira iwe. Brassica muriwo sekare (uye broccoli) zvinovaka muviri zvinorema zvinorova, zvinotakura muvhitamini C uye E. Kuti ubatsire mukunwa, batanidza izvi nemafuta ane hutano seavocado kana mafuta emuorivhi. Mukuwedzera kune vitamin C's immune-boosting masimba, kudzidza kuTufts University vakawana kuti vhitamini E inobatanidzwa nezvose zvakasimudzirwa kupikisa furuwenza uye njodzi yakaderedzwa yekuwana hutachiona hwepamusoro hwekufema muvakuru vakuru.
Wild Salmon
Ihove inonaka iyi ndeimwe yezvishoma zvekudya zvinogara zvakakwirira muvhitamini D3. Nzira yakanakisa yekutora iyi inovaka inorema hitter inobva kuzuva, asi chiedza chezuva chakakwana hachiwanzo kuwanikwa munguva yechando. ( Womp-womp .) TO Queen Mary University yeLondon kudzidza yakaratidza kuti vhitamini D inogona kudzivirira kubva kuhosha dzekufema uye furuwenza-chikonzero chakanakisa chekuramba uchidya kubata kwezuva (chero bedzi iri salmon) yakananga munguva yechando.
Garlic
Chokwadi, zvinoita kuti kufema kwako kunhuwe kwechinguva chidiki, asi kana iwe uchifunga nezvehutano hwakanaka, garlic inonyanya kukosha. Garlic inobatsira muviri kutora iron uye zinc, zvakakosha zvekudya pakuvaka hutachiona. Kunyanya kupfuura izvozvo, a Kuongororwa kwekiriniki paYunivhesiti yeFlorida yakaratidza kuti garlic yachembera inogona kuwedzera immune cell kushanda uye inogona kuderedza kuoma kwedzihwa uye furuwenza. Kufema kunokatyamadza kumhurwe- ndezvehutano hwako.
Tsangamidzi
Pane chikonzero nei ginger iri mune imwe neimwe yeaya epamusoro-ane hutano majusi aunoda kutenga asi kwete chaizvo ita. Icho chikafu chinozivikanwa chekudzivirira-kuvaka. Nechidzidzo kubva kuIndia Mahatma Gandhi Institute of Medical Sayenzi , mishonga mu ginger inodzivisa puroteni muhutachiona hwefuruwenza inokonzera utachiona. Kuti uwedzere kusimba, cheka chidimbu wochikanda mubhodhoro rako remvura; nekuedza kwakawedzera zvishoma, unogona kugadziridza iyi inonaka yekupfeka-yakafuridzirwa yekuJapan.
Turmeric
Pamusoro pekuwedzera yakanakisa, yakapfuma ruvara kune chero ndiro chikamu che, turmeric iri, senge, inotevera-nhanho yakanakira iwe. Per a kudzidza kuNanjing Medical University kuChina , curcumin, iyo inoshanda mu turmeric, inobvisa kuputika nekuvhara nzira dzinopisa dzinokonzerwa nehutachiona hwefuruwenza. Kuti kuwedzere simba re curcumin, Dr. Davenport anokurudzira kuibatanidza nepepuru yakasviba. Trendy uye kurwisa dzihwa? Pretty damn yakakwana.
makumi maviri namakumi maviri4 Dzimwe Nzira dzekusimudzira Immune System Yako
1. Idya Garlic YakawandaAiwa, hazvizoiti zvakanyanya kukufema kwako, asi, maererano nekudzidza kubva Jagiellonian University muPoland, garlic inhengo yeantimicrobial uye inosimudzira immune. Chinhu chimwe chekuchengeta mupfungwa ndechekuti kupisa kunodzima masimba ayo ekutsigira immune, saka kana iwe uchibika nawo, wedzera mukati menguva isati yashanda kana kuyedza mune inotonhora yekupfeka saladhi kuti ukave mavheji ako kumusoro.
2. Pedza Imwe Nguva Muzuva
Isu tinowanzo batanidza kupedza nguva muzuva nezhizha, asi zvinonyanya kukosha (uye zvinobatsira) kutora mamwe marara kana kuchitonhora. Kunze kwekuwedzera manzwiro ako, zuva rinogonawo kutsigira hutano hwekudzivirira zvirwere. Saka anodaro a kudzidza kuGeorgetown University , iyo yakaona kuti kuvhenekwa nechiedza chezuva kunogona kupa simba T masero anoita basa guru mukudzivirira utachiona hwevanhu.
3. Dzivisa Zvokudya Zvakagadzirwa
Isu tinoziva kuti tinofanirwa kudzikamisa chikafu chakagadzirwa kazhinji, asi zvakanyanya kukosha kana isu tichinyanya kunetseka nezve immune system yedu. Zvokudya zvakagadzikiswa hazvina kudya uye zvinogona kutora nzvimbo yezvokudya zvinovaka muviri zvinotsigira immune system, anodaro Dr. Joan Ifland Ph.D., Nutrition Counselor uye Muvambi we Food Addiction Reset . Ane chokwadi, kunyanguvezvo, kuti vanhu vazhinji vanotsvedza nguva nenguva vopinda, toti, donati. Kana izvi zvikaitika kamwechete kana kaviri munguva refu, haisi nyaya huru, anobvuma. Asi kana zvikaitika kazhinji uye immune system inogara yakanyimwa chikafu, saka immune system haigone kushanda kurwisa hutachiona. Kana izvi zvikaitika, pachinzvimbo chekuva nehunyoro hwefuruwenza apo zviratidzo zvirimo neako akasimba immune system, unogona kupedzisira wapinda muchipatara nekuti hutachiona hwakurira immune system isina simba. Kana hutachiona hune simba senge coronavirus hwasununguka, isu tese tinoda kuti immune system yedu ive yepamusoro.
4. Chengetedza Ura Hwako
Hutano hwematumbu ndihwo hasha dzese izvozvi, nehumbowo hunowedzera hunobatanidza microbiome yako kune hutano hwehuropi, hutano hwepfungwa, hutano hwemoyo uye nezvimwe. Microbiome yako inobatanidzwawo nemuviri wako wemuviri, uye Dr. McClain vanokurudzira kunyatsoteerera kuwanda kwefiber yauri kudya. Kuchengeta fiber muzvokudya kunobatsira kwete kungochengetedza mararamiro ane hutano, inogona kubatsira kuchengetedza maruva emudumbu (aka microbiome) ane utano, achikurudzira kukura kwebhakitiriya 'yakanaka' inotsigira masimba ezvirwere, anodaro. Mabhakitiriya akanaka mumatumbo haangobatsiri immune system kuburikidza nekusimudzirwa kwehutano hwese, asi mabhakitiriya akanaka anokanganisa zvakananga kukura kweiyo 'yakaipa' mabhakitiriya. Heano zvimwe zvekudya zvekudzivisa kana iwe uchitsvaga kuvandudza hutano hwako hwematumbo.
RELATED : 5 Chiremba-Akatenderwa Mazano eKusimudzira Yako Immune System
