Tsarin garkuwar jiki hanya ce ta kare kansa daga duk wani abu da zai iya cutar da shi. Yana ba da kariya daga duk wani abu baƙo daga waje kuma yana lalata ƙwayoyin da suka gaza ko waɗanda ba su daɗe ba. Amma a lokacin sanyi, rigakafinmu yana raguwa saboda rashin rana da rashin abinci mai gina jiki. Kayayyakin ganye suna zuwa don ceto, wanda ke haifar da rauni mai rauni.
Citrus
Mafi sau da yawa, muna dogara ga 'ya'yan itatuwa citrus lokacin da muka riga muka yi sanyi. Duk da haka, bitamin C yana taimakawa wajen gina tsarin garkuwar jiki mai ƙarfi saboda yana ƙara samar da farin jini. Jikinmu ba ya samar da ko adana wannan bitamin, don haka dole ne a sha shi kowace rana, musamman a lokacin bazara. Ku ci lemu, inabi, tangerines, lemo, da sauran 'ya'yan itatuwa citrus.
Ja kararrawa barkono
Idan kuna tunanin cewa 'ya'yan itacen citrus sun ƙunshi mafi girman adadin bitamin C, to kun yi kuskure. Ya zama cewa ja mai zaki ko barkono Bulgarian ya ƙunshi bitamin C sau biyu! Hakanan yana dauke da sinadarin beta-carotene mai yawa, wanda ke taimakawa wajen tabbatar da lafiyar fata da ido.
Broccoli
Broccoli babban ɗakin ajiya ne na bitamin da ma'adanai! Wannan kayan lambu shine mafi kyawun samfurin da zaku iya sanyawa akan teburin abincin ku. Ya ƙunshi bitamin A, C, E, da kuma antioxidants da fiber. Don samun bitamin a cikin jikin ku, gwada kada ku dafa broccoli na dogon lokaci. Mafi kyawun zaɓi shine cin kayan lambu danye.
Tafarnuwa
Tafarnuwa tabbataccen magani ce, kayan warkarwa waɗanda kakanninmu sun san su. Koyaya, a zahiri, mutane sun fahimci ƙimarsa wajen yaƙi da cututtuka na dogon lokaci. Abubuwan da ke inganta rigakafi na tafarnuwa suna da yawa saboda yawan abubuwan da ke tattare da sulfur kamar allicin. Don haka ƙara shi zuwa manyan jita-jita, salads, appetizers kuma kada ku ji tsoron warin sa.
Ginger
Ginger wani samfurin ne da ake juya zuwa bayan rashin lafiya. Yana taimakawa rage kumburi, kwantar da ciwon makogwaro, da kawar da tashin hankali. Har ila yau Ginger yana taimakawa wajen rage cututtuka masu tsanani da kuma rage yawan ƙwayar cholesterol, bisa ga binciken kwanan nan. Ki zuba ginger tare da lemun tsami, ƙara shi a manyan jita-jita da kayan miya na salad.
alayyafo
Alayyahu yana cikin wannan jerin ba wai kawai don yana da wadataccen bitamin C. Yana kuma ƙunshi antioxidants da beta-carotene, waɗanda ke ƙara ƙarfin tsarin rigakafi don yaƙi da cututtuka. Kamar broccoli, yana da kyau kada a dafa shi na dogon lokaci. Hanya mafi kyau ita ce a yi amfani da shi azaman kayan masarufi na kore. Duk da haka, maganin zafi kaɗan yana ƙara yawan bitamin A kuma yana sakin wasu abubuwan gina jiki.
almonds
Idan ana maganar yin rigakafi da yaki da mura, bitamin E ba shi da amfani fiye da bitamin C. Duk da haka, bitamin E shine mabuɗin tsarin rigakafi mai kyau. Vitamin ne mai narkewa wanda ke buƙatar cinye shi yadda ya kamata. Kwayoyi kamar almonds sun ƙunshi ba wai kawai wannan bitamin E ba har ma da mai mai lafiya. Rabin kofi na almond, wanda shine kusan 46 gabaɗayan kwayoyi, yana ba da kusan 100% na adadin adadin bitamin E da aka ba da shawarar yau da kullun.
Green shayi
Dukansu kore da baki shayi suna ɗauke da flavonoids. Duk da haka, koren shayi yana da ƙarin epigallocatechin gallate (ko EGCG), wanda kuma shine maganin antioxidant mai ƙarfi. An nuna EGCG don haɓaka aikin rigakafi. Tsarin fermentation na baƙar fata shayi yana lalata babban adadin wannan antioxidant. Koren shayi yana tururi kuma ba a haɗe shi ba, don haka ana kiyaye EGCG. Har ila yau, tushe ne mai kyau na amino acid L-theanine, wanda ke inganta yanayin kwantar da hankali da kwanciyar hankali.
Bugu da ƙari, cin abinci masu taimakawa wajen ƙarfafa tsarin rigakafi, yana da kyau a bi ka'idodi masu zuwa:
1. Barci da kyau kuma ka guji damuwa. Rashin barci da damuwa yana ƙara samar da hormone cortisol, karuwa wanda ke hana aikin rigakafi.
2. Ka guji shan taba. Wannan yana lalata tsarin kariya na asali kuma yana ƙara haɗarin mashako da ciwon huhu a cikin kowa da kowa, da kuma cututtukan kunne na tsakiya a cikin yara.
3. Rage yawan barasa. Yawan cin abinci yana cutar da tsarin garkuwar jiki kuma yana ƙara haɗari ga cututtukan huhu. Fi dacewa, ba shakka, gaba daya daina barasa.
4. Cin probiotics. Nazarin ya nuna cewa waɗannan abubuwan kari suna rage yawan kamuwa da cututtukan numfashi da na gastrointestinal.
5. Tafiya a waje. Hasken rana yana haifar da samar da bitamin D. Tabbas, a cikin lokacin sanyi, matakin wannan bitamin yana raguwa, saboda haka ana iya ƙara tsawon lokacin tafiya. Ƙananan matakan bitamin D yana haifar da haɗarin kamuwa da cutar numfashi.
6. Gwada ganye masu haɓaka rigakafi. Eleutherococcus, Asian ginseng, astragalus suna taimakawa wajen kare jiki daga kamuwa da cuta. Har ila yau yana da kyau a sha a hannu ko a sha wani kwas na echinacea tincture ko shayi, wanda ke ba da kariya daga ƙwayoyin cuta na numfashi.