Xitaa dadka ugu caafimaadka badani way xanuunsanayaan hadda iyo ka dib. Laakinse adigoo si fiican u hagaajinaya qaybaha caafimaadkaaga, sida cunto yare iyo cadaadiska, waxaad xoojin kartaa difaaca difaaca jirka ee ku saabsan bakteeriyada, kiimikooyinka sunta ah, iyo fayrasyada oo keena xaalado sida hargabka caadiga ah iyo ifilada.
Iskuduwaha dabiiciga ah ee dabiiciga ah
Halkan waxaa ah shan hab oo lagu taageerayo nidaamka difaaca jirka si dabiici ah.
1) Cuntada
Ka dib markaad cuntooyin hodan ku ah antioxidants waa lagama maarmaan in la taageero nidaamka difaaca jirka. Badanaa miro iyo khudaar badan, antioksxamiyeyaashu waxay la dagaallamaan xagasha lacag la'aanta ah (kiimikada kiimikada ee loo yaqaano in ay waxyeeleeyaan DNA iyo cadaadiso nidaamka difaaca jirka).
Doorashada dufan caafimaad leh (sida omega-3 fatty acids waxay ku jirtaa kalluunka saliidda leh, kalluunka, iyo saliidda shiidan ) dufanka culus (laga helo hilibka iyo caanaha) waxay gacan ka geysan kartaa kordhinta wax soo saarka jirkaaga ee ku lug leh xakamaynta difaaca jirka. Si kor loogu qaado difaaca dheeraadka ah, isku day inaad ku darto toontaada (oo lagu muujiyey inaad haysato fayruus dagaal iyo bakteeriyada dilaaga dilaaga) iyo galmada (dabiiciga ah dabiiciga ah) si joogto ah cuntadaada.
Cabitaanka biyo fara badan iyo isgoysyada cabitaanka sonkorta leh, sida cabitaanka soodhada iyo tamarta, waxay sidoo kale kaa caawin kartaa inaad iska xakameyso infekshinka adiga oo nadiifinaya nidaamkaaga.
2) Jimicsi
Si joogta ah u shaqeyntu waxay abaabuli karaan unugyada T-yada, nooca unugyada dhiigga cad oo loo yaqaanno jidhka ka ilaaliya caabuqa.
Daraasad 2006-ka ah oo ka kooban 115 haween ah, kaqeybgalayaasha oo ku hawlan jimicsi dhexdhexaad ah (sida socodka qulqulatada) celcelis ahaan 30 daqiiqo maalin kasta hal sano waxay lahaayeen qiyaastii halista khatarta sida kuwa aan si joogta ah u shaqeynin.
Si joogta ah oo firfircoon oo firfircoon oo firfircoon oo firfircooni leh sida socodka, ayaa laga yaabaa inay daciifiso howlahaaga difaaca waxayna kaa tanaasulaan infakshanka fayraska.
Si kastaba ha ahaatee, cilmi-baarista xayawaanka ku salaysan waxay soo jeedinaysaa in la kordhiyo quwasyada ka hortagga antioxidantka ay yareyn karto halista hargabka ee ciyaartooyda.
3) Yareynta Dhimirka
Diiqada dabadheeraadku waxay saameyn xun ku yeelan kartaa difaaca jirka, marka la eego 2004 dib u eegis 293 daraasadood oo leh wadarta 18,941 ka qaybgalayaasha. Dib-u-eegista waxay soo jeedineysaa in inkastoo mudo gaaban oo la xiriirta cadaadisku ay dib u rogi karaan difaaca difaaca, fekerka dheeraadka ah wuxuu xiran karaa nidaamka difaaca jirka wuxuuna kordhin karaa halista jirrada.
Si loo xakameeyo walwalkaaga jeegareynta, ku dar hab dhaqanka nasashada sida meditating, yoga , ama neefsasho qotodheer intaad ku jirtid hab nololeedkaaga. Ama tijaabi tai chi , oo ah farshaxan shisheeye ah oo lagu ogaaday in la kordhiyo difaaca difaaca ee shingles daraasad 2007-kii oo ah 112 qof weyn oo qaangaar ah.
4) Hurdada iyo Nadaafadda
Si fudud gacmahaaga u nadiifinta waa mid ka mid ah siyaabaha ugu wanaagsan ee lagu xanaaneeyo cudurka, sida uu qabo Xarunta Xakamaynta iyo Kahortagga Cudurrada. Hubi inaad gacmahaaga ku dhaqeyso 15 illaa 20 ilbiriqsi (adoo isticmaalaya biyo kulul iyo saabuun) ka hor inta aadan diyaarin cunto ama cunid iyo kaddib marka qufac, hindhiso, isticmaalka musqusha, ama taabashada meelaha dadweynaha.
Caqli kale oo caafimaad leh oo lagama maarmaanka u ah ka hortagga xanuunka waa helitaanka sideed saacadood oo hurdo ah habeenkii, kaas oo gacan ka geysan kara hagaajinta howlaha difaaca.
Baro wax badan oo ku saabsan qalabka gargaarka dabiiciga ah .
5) Dhir daaweedka iyo cirbadaha
In kasta oo saynisyahannada aan weli ogaanin in fitamiin C uu kor u qaadi karo difaacida, waxaa jira caddayn ah in antioxidantan ay yareyn karto dhacdooyinka qabow.
Dheeraad ah sida dhirbaaxada sida AKHR , AHCC , astragalus , echinacea , iyo elderberry , ayaa kaa caawin kara yareynta muddada iyo darnaanta xanuunkaaga haddii la qaato sida ugu dhakhsaha badan ee aad ku bilowdo calaamadaha hargabka ama dureyga.
Baro wax badan oo ku saabsan daaweynta dabiiciga ah ee hargabka iyo ifilada .
Isticmaalidda Qalabka Jireed
Maskaxda ku hay in taageerada sayniska ee sheegashada in daaweyn kasta ay ka hortagi karto ama daweyn karto hargabka iyo cudurrada kale ee faafa ay xaddidan yihiin.
Haddii aad ka fekereyso isticmaalka daaweyn kasta, hubi inaad la tashatid takhtarkaaga marka hore. Is-daweynta xaalad kasta oo ka fogaato ama dib u dhigto daryeelka caadiga ah waxay yeelan kartaa cawaaqib xun.
Ilaha:
Calder PC. "Noocyo dufan leh oo cadaan ah, barar, iyo difaac." 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. "Xirfad dhexdhexaad ah ayaa hoos u dhigta dhacdooyinka hargabka dumarka postmenopausal." Somali Journal of American Medicine 2006 119 (11): 937-42.
Davis JM, Murphy EA, McClellan JL, Carmichael MD, Gangemi JD. "Quercetin waxay yaraynaysaa u nugulaanta infekshanka hargabka ka dib marka la sameeyo jimicsi culus." Wargayska American Physiology - Jaangooynta, Isdhexgalka iyo Isku-dhafashada Jidhka 200; 295 (2): R505-9.
Irwin MR, Olmstead R, Oxman MN. "Ka jawaab celinta difaaca jirka ee fayruska varicella zoster ee dadka qaangaarka ah: maxkamad la kantaroolay, kontoroolka kontoroolka ee Tai Chi." Wargeyska Jaaliyada Maraykanka ee Geriatrics 2007 55 (4): 511-7.
Irwin MR, Wang M, Ribeiro D, Cho HJ, Olmstead R, Breen EC, Martinez-Maza O, Cole S. "Hoos u dhac hurinaysa calaamadaha caabuqa ee gacanta." Cilmi-nafsiga Biyolojiga 2008 15; 64 (6): 538-40.
Suzanne C. Segerstrom iyo Gregory E. Miller. "Cadaadiska Cilmiyeed iyo Nidaamka Nidaamka Nidaamka Isku-dhafka ee Aadanaha: Daraasad Meta-Analytic ah 30 Sannadood oo Isticmaal." Bulshada Cilmi-nafsiga ee 2004 (130): 601-630.
Diidmada: Macluumaadka ku jira boggan waxaa loogu talagalay ulajeedooyinka waxbarashada oo kaliya maahan beddel talobixin, ogeysiin ama daaweyn dhakhtarka ruqsada leh. Loogama jeedo inuu daboolo dhammaan taxaddarrada suurtagalka ah, isdhexgalka daroogada, duruufaha ama saameynta xun. Waa inaad raadisaa daryeel caafimaad oo degdeg ah wixii arrimo caafimaad ah oo la tasho dhakhtarkaaga ka hor intaanad isticmaalin daawo kale ama isbeddel ku yimaada habkaada.