Rigakafin inganta abinci

Ga yawancinmu, lokacin hunturu lokaci ne na musamman a shekara. Faduwar dusar ƙanƙara mai walwala cikin farin ciki, tarurruka masu dumi tare da dangi, bukukuwan Sabuwar Shekara, kayan ado masu haske, kyaututtuka, tangerines, cakulan da giya mai ɗanɗano… Duk da haka, don rigakafinmu, hunturu jarabawa ce mai wahala ta aminci. Bayan haka, rashin hasken rana, ƙarancin sanyi mai kaifi, busasshiyar iska a cikin ɗakunan da ke da zafi suna haifar da yanayi mai kyau don haɓakar ƙwayoyin cuta da ƙwayoyin cuta da ke haifar da cututtuka na lokaci-lokaci. Suna ƙarewa “hari” ga jikin mu kuma suna raunana garkuwar jiki. A sakamakon haka, a wani lokaci ba ta jurewa kuma mutumin yana rashin lafiya. Amma wannan zai iya zama an guje shi ta hanyar ƙara abinci na musamman a cikin abincinku.

Rigakafi da abinci mai gina jiki

Hanya mafi tabbaci don taimakawa tsarin rigakafi shine samar mata da yanayi mai kyau don aiki na yau da kullun. Amma ana iya yin hakan ne kawai ta hanyar fahimtar ƙa'idodin aikinsa. Kuma saboda wannan ya isa a yi tunanin tsarin na rigakafi a cikin babbar ƙungiya mai kida da kyau. Ya mallaki adadi mai yawa na kayan kida - lymphocytes, phagocytes da antibodies. Tare da haɗin kai, aiki mai kyau, suna “kunna” kan lokaci kuma suna ba da kariya da dacewa a kan lokaci daga ƙwayoyin cuta, ƙwayoyin cuta da gubobi.

Sakamakon karatun ya nuna cewa ayyukan kariya na tsarin garkuwar jiki galibi suna raguwa tare da shekaru. Koyaya, masana kimiyya da yawa sun nace cewa ingancin abincin ɗan adam shine asalin wannan koma bayan. Daidaitaccen abinci zai taimaka matuka canza yanayin, wadatar da jiki da bitamin da ake buƙata da microelements.

Dokta William Sears, daya daga cikin shahararrun likitocin yara a duniya, shi ma yayi magana game da rigakafi. “Tsarin garkuwar jiki na mutumin da yake cin abinci mai kyau yana gina kariya. Wannan ya nuna a cikin karuwar yawan fararen kwayoyin halittar jini (leukocytes), waxanda suke da nau'ikan sojoji masu garkuwar jiki, da juya su zuwa jarumai na gaske waxanda ba za su iya yaqi da kyau ba kawai, amma kuma su samar da “dabaru” masu kyau na yakar masu kutse. "

Har ila yau, yana bayar da jerin bitamin da abinci mai gina jiki wanda zai iya inganta haɓaka da rage haɗarin kamuwa da cututtuka.

Abubuwan gina jiki don haɓaka rigakafi

• Vitamin C... An fi bincikar tasirinta akan tsarin garkuwar jiki. A sakamakon haka, yana yiwuwa a gwada gwadawa cewa samfurori tare da abun ciki na iya haɓaka samar da leukocytes da ƙwayoyin rigakafi a cikin jiki, wanda, bi da bi, yana ƙara matakin interferon, wani nau'in filin kariya na sel.
• Vitamin EOfaya daga cikin mahimman antioxidants wanda ke motsa samar da kwayoyi waɗanda zasu iya saurin ganowa da lalata ƙwayoyin cuta, ƙwayoyin cuta da ƙwayoyin kansa.
• carotenoids… Antioxidants masu ƙarfi waɗanda ke rage tsufa da haɓaka rigakafi. Babban ƙimarsu ta ta'allaka ne da ikon kashe ƙwayoyin cutar kansa. Bugu da ƙari, jiki yana amfani da su don samar da bitamin A.
• Bioflavonoids… Manufar su ita ce kare membobin jikin kwayar halitta daga tasirin ƙananan ƙwayoyin cuta. Kuma babban tushen su shine 'ya'yan itace da kayan marmari.
• tutiyaWannan ma'adinan yana da hannu kai tsaye a cikin samuwar ƙwayoyin jini da ƙwayoyin cuta, waɗanda, daga baya, suna ba da kariya daga cutar kansa, ƙwayoyin cuta da ƙwayoyin cuta iri-iri. Akwai ra'ayi cewa zinc ne wanda zai iya rage yawan cututtukan da suka shafi numfashi a cikin yara a lokacin kaka-lokacin sanyi. Koyaya, bincike a cikin wannan yanki har yanzu yana gudana.
• selenium… Wannan ma'adanai na taimakawa wajen kara yawan kwayoyin kariya da kuma hada karfi da karfe na ciki, musamman wajen yaki da cutar kansa.
• Omega-3 fatty acidResults Sakamakon binciken ya nuna cewa mutanen da suke cin abincin da ke dauke da su a cikin abincinsu ba kasafai suke iya kamuwa da cututtukan da suka shafi numfashi ba, kuma idan kamuwa da cutar suna jure musu cikin sauki. Wannan saboda waɗannan acid suna haɓaka aikin phagocytes, ƙwayoyin da ke “cin” ƙwayoyin cuta.
• † ии (oregano, ginger, kirfa, Rosemary, barkono baƙi, basil, kirfa, da sauransu), da tafarnuwa. An lissafa su da gangan a matsayin ma'adanai da bitamin, saboda tasirin su akan tsarin garkuwar jiki yana da wahalar ƙimantawa. Waɗannan su ne mucolytics na halitta (expectorants) waɗanda ke samun nasarar murƙushe kumburin da ke taruwa a cikin hanyoyin numfashi da sinuses, kuma suna ba da gudummawa ga saurin murmurewa. Menene ƙari, tafarnuwa yana haɓaka aikin fararen sel jini da ƙwayoyin rigakafi.

Lokacin yanke shawara don tsayawa kan wannan abincin, yana da mahimmanci a tuna cewa nasararta ta kasance cikin daidaituwa. Saboda haka, yin biris da ɗayan waɗannan mahimman bayanai, mai da hankali kan wasu, ba shi da kyau, kuma wani lokacin ma yana da haɗari. Bayan haka, gaskiya ta ce komai ya kasance cikin matsakaici.

Manyan Abincin Ingantaccen Ingantaccen 12:

Tuffa. Suna da abubuwan antioxidant da anti-inflammatory, saboda haka suna da sakamako mai kyau akan tsarin garkuwar jiki.

Gwoza. Yana da kyakkyawan tushen bitamin C da manganese. Na karshen yana tallafawa rigakafi ta hanyar inganta ayyukan leukocytes.

Brussels yana tsiro. Ya ƙunshi bitamin C, K, da manganese da flavonoids. Suna ba da shi tare da kaddarorin antioxidant da antibacterial.

Tafarnuwa. Universal antifungal, antibacterial, antiviral, antiparasitic da antitumor wakili. A lokacin Yaƙin Duniya na ,aya, an yi amfani da shi azaman na rigakafi. Daga baya, masana kimiyya suka yi bayanin wannan ta hanyar abin da ke cikin wani abu na musamman a ciki - allyl sulphide methyl, wanda ke da tasirin kwayoyin cuta. Sabili da haka, ana iya amfani da tafarnuwa ba kawai don inganta rigakafi ba, har ma don yaƙar sanyi da mura.

Turnip Tushen asalin antioxidants, ma'adanai, bitamin da fiber. Cikakke yana kare jiki daga sakamakon yan iska na kyauta. Kuma ana mutunta shi sosai saboda abubuwan da ke ciki na hydroxycinnamic acid, wanda ke da abubuwan kare kumburi da ikon yaƙar ƙwayoyin kansa.

Yogurt. Tabbatar kun sa shi a cikin abincinku idan kuna son dukkan bitamin da ma'adinan da suka zo da abinci zuwa jikinku su sha sosai. Ya ƙunshi ƙwayoyin cuta masu amfani - probiotics waɗanda ke shafar lafiyar hanji da ƙayyade amincin tsarin garkuwar jiki.

Green shayi. Godiya ga abubuwan kara kuzari, tana iya hana ci gaban ƙwayoyin kansa, kuma godiya ga abubuwan bitamin, zata iya yaƙar cututtuka.

Suman. Kyakkyawan tushen bitamin A da beta-carotene, waɗanda ke haɓaka rigakafi. Kuna iya maye gurbin shi da karas ko persimmon.

Blueberries. Yana da kaddarorin antioxidant, yana tabbatar da juriya na sel ga tasirin ƙwayoyin cuta da ƙwayoyin cuta, kuma yana inganta rigakafi da yanayi da kyau. Koyaya, kamar kowane berries da kuke so.

Almond. Yana wadatar da jiki da bitamin E, selenium da lafiyayyen kitse.

Kifi. Kamar sauran kifayen mai kamar mackerel ko trout, yana ɗauke da sinadarin selenium da omega-3, waɗanda ke haɓaka ayyukan phagocytes da juriyar jiki ga mura da sankara. Bugu da ƙari, yana rage haɗarin kamuwa da cutar rashin lafiyan jiki, wanda kuma shine sanadin ci gaban cututtuka (lokacin da, sakamakon bugun hanci, hanci ya daina cika aikin kariya da wucewa cututtuka daban -daban a cikin hanyoyin numfashi).

Kaza. Amma zomo da duk wani naman nama mara nauyi zai yi. Yana da kyakkyawan tushen furotin, ba tare da wanda kusan ba zai yiwu a inganta rigakafi ba. An rushe protein zuwa amino acid, daga inda ake samar da sabbin leukocytes.

Me kuma za ku iya yi don haɓaka rigakafi?

1. 1 Gudanar da salon rayuwa, kunna wasanni, kula da nauyinka.
2. 2 Ka rabu da matsalolin narkewar abinci, idan akwai.
3. 3 Rage yawan shan duk wani abu idan mutum ya kasance mai saurin kamuwa da cutar.
4. 4 Dakatar da shan taba kuma kada ku zagi giya, da gishiri, soyayyen da sigari.
5. 5 Kar ku manta da lafiyayyen bacci mai kyau.
6. 6 Bi ka'idojin tsabtace mutum.
7. 7 Kada ku gaji da dariya da jin daɗin rayuwa. Masana kimiyya sun tabbatar da cewa mummunan motsin rai da damuwa suna shafar yanayin tsarin garkuwar jiki. Kar ka manta da wannan idan kuna son kasancewa cikin koshin lafiya koyaushe!