Esita le batho ba phetseng hantle ka ho fetisisa ba kula hangata. Empa ka ho beha likarolo tse itseng tsa kemiso ea hau ea bophelo bo botle, tse kang ho ja lijo le khatello ea kelello, u ka thusa ho matlafatsa tšireletso ea 'mele ea hau ea ho itšireletsa mafung khahlanong le libaktheria, lik'hemik'hale tse chefo le likokoana-hloko tse bakang maemo a kang serame le feberu.
Matlafatso a Ts'oaetso ea tlhaho
Litsela tse hlano tsa ho tšehetsa 'mele oa hau oa' mele ka tlhaho.
1) Lijo
Ho latela lijo tse nang le li-antioxidants ke habohlokoa ho ts'ehetsa tsamaiso ea hau ea 'mele ea ho itšireletsa mafung. Litholoana le meroho e mengata, li-antioxidants li loantša li-radicals tse sa lefelloeng (lik'hemik'hale ka-lihlahisoa tse tsejoang hore li senya DNA le ho thibela sesole sa 'mele).
Ho khetha mafura a phetseng hantle (a kang mafura a mafura a omega-3 a fumanehang ka mafura a oli, li-flaxseed le oli ea krill ) ka mafura a mangata (a fumanoang ka nama le lihlahisoa tsa lebese) a ka thusa ho eketsa tlhahiso ea 'mele oa metsoako e amehang ho laola tšoaetso ea mafu. Bakeng sa matla a eketsehileng a ho itšireletsa mafung, leka ho eketsa konofolo (e bontšitsoeng hore u na le thepa ea ho loantša likokoana-hloko le libaktheria-ho bolaea) le ginger (tlhaho e khahlanong le ho ruruha) ha u ja kamehla.
Ho noa metsi a mangata le ho noa joala tse tsoekere, joaloka soda le lino tse tahang, ho ka boela ha thusa ho thibela tšoaetso ka ho senya tsamaiso ea hau.
2) Ho ikoetlisa
Ho sebetsa hangata ho ka bokella lisele tsa hau tsa T, mofuta oa sele e tšoeu ea mali e tsebahalang ho lebela 'mele khahlanong le tšoaetso.
Phuputsong ea 2006 basali ba 115, barupeluoa ba neng ba ikoetlisa ka tsela e leka-lekaneng (e kang ho tsamaea ka brisk) ka karolelano ea metsotso e 30 letsatsi le leng le le leng bakeng sa selemo ba ne ba e-na le hoo e ka bang halofo ea ho ba le serame joaloka ba sa sebetseng kamehla.
Ho sebetsa ka matla kamehla, ho sebetsa ka matla ho tšoana le ho matha ka lehlakoreng le leng, ho ka fokolisa tšebetso ea 'mele oa hao ea ho itšireletsa mafung' me ea u tlohela haholoanyane ho tšoaetso ea kokoana-hloko.
Leha ho le joalo, phuputso e entsoeng ke liphoofolo e bontša hore tlatsetso ea antioxidant quercetin e ka fokotsa kotsi ea mafu ho baatlelete.
3) Ho fokotsa khatello ea maikutlo
Ho imeloa kelellong ho ka ba le tšusumetso e mpe ho itšireletsa mafung, ho ea ka tlhahlobo ea 2004 ea lithuto tse 293 le kakaretso ea barupeluoa ba 18 941. Tlhahlobo e fana ka maikutlo a hore le hoja nako e khutšoanyane ho pepesehela khatello ea kelello e ka ntlafatsa tšireletso ea 'mele oa hao ea ho itšireletsa mafung, khatello ea kelello e telele e ka senya matla a' mele ea ho itšireletsa mafung 'me ea eketsa ts'oaetso ea hau ho kula
E le hore u lule u imetsoe kelellong, kenyelletsa tloaelo ea boikhathollo e kang ho thuisa, yoga , kapa ho phefumoloha ho hoholo ts'ebetsong ea hau ea letsatsi le letsatsi. Kapa leka tai , se bonolo sa Machaena sa ntoa se fumanoeng ho eketsa tšireletso ea mmele khahlanong le shingles thupelong ea 2007 ea batho ba baholo ba 112.
4) Boroko le Bohloeki
Ho boloka matsoho a hloekileng feela ke e 'ngoe ea litsela tse molemohali tsa ho qoba ho kula, ho latela li-Centers for Disease Control and Prevention. Etsa bonnete ba hore u hlatsoa matsoho metsotsoana e 15 ho isa ho e 20 (u sebelisa metsi a futhumetseng le sesepa pele u pheha lijo kapa u ja 'me u se u khohlela, u sneezing, u sebelisa ntlo ea ho hlapela, kapa u ama marang-rang.
Tsela e 'ngoe e phetseng hantle ea bohlokoa ho thibela maloetse ke ho robala lihora tse robong bosiu bo bong le bo bong, e leng se ka thusang ho itšireletsa mafung.
Ithute ho eketsehileng ka lithuso tsa tlhaho tsa boroko .
5) Litlama le Litlama
Le hoja bo-rasaense ba ntse ba sa tsebe hore na vithamine ea C e ka ntlafatsa tšoaetso ea mafu a mangata, ho na le bopaki ba hore antioxidant ena e ka fokotsa ts'oaetso e batang.
Litlama tse kang andrographis , AHCC , astragalus , echinacea le elderberry , hajoale, li ka thusa ho fokotsa nako le ho tiea ha boloetse ba hau ha ho nkoa hang ha u qala ho utloa matšoao a batang kapa a mafu a mafu.
Ithute ho eketsehileng ka litlhare tsa tlhaho tsa serame le feberu .
Ho Sebelisa Matšoao a Tlhaho
Hopola hore ts'ehetso ea saense ea hore pheko leha e le efe e ka thibela kapa ea tšoara lifuba le mafu a mang a tšoaetsanoang a lekane.
Haeba u nahana ka tšebeliso ea pheko leha e le efe, etsa bonnete ba hore u tla buisana le ngaka ea hao pele. Ho itlhokomela ka boithatelo le ho qoba kapa ho lieha tlhokomelo e tloaelehileng ho ka ba le liphello tse tebileng.
Lisebelisoa:
Calder PC. "Polyunsaturated fatty acids, ho ruruha le ho itšireletsa mafung." Lipids 2001 36 (9): 1007-24.
Chubak J, McTiernan A, Sorensen B, Wener MH, Yasui Y, Velasquez M, Wood B, Rajan KB, Wetmore CM, Potter JD, Ulrich CM. "Boikoetliso bo itekanetseng bo fokotsa sekhahla sa lifuba har'a basali ba kenang morao-rao." American Journal of Medicine 2006 119 (11): 937-42.
Davis JM, Murphy EA, McClellan JL, Carmichael MD, Gangemi JD. "Quercetin e fokotsa ts'oaetso ho tšoaetsoa ke mafu a" mafu a "mafu" ka mor'a ho ikoetlisa ka mokhoa o sithabetsang. " Journal of American Journal of Physiology - Physiology e laolang, e tsitsitseng le e bapisang 200; 295 (2): R505-9.
MR Irwin, Olmstead R, Oxman MN. "Ho eketsa matla a ho itšireletsa mafung a varicella zoster virus ho batho ba hōlileng ba baholo: teko e laoloang ke Tai Chi." Journal ea American Geriatrics Society 2007 55 (4): 511-7.
Irwin MR, Wang M, Ribeiro D, Cho HJ, Olmstead R, Breen EC, Martinez-Maza O, Cole S. "Ho lahleheloa ke ho robala ho etsa hore lisele tsa melumo li senyehe." Likokoana-hloko tsa likokoana-hloko 2008 15; 64 (6): 538-40.
Suzanne C. Segerstrom le Gregory E. Miller. "Ho imeloa kelellong kelellong le Ts'ebetso ea 'mele ea ho itšireletsa mafung: Thuto ea Meta-Analysis ea Lilemo Tse 30 tsa Phatlalatso." Psychological Bulletin 2004 130 (4): 601-630.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.