Idzo 15 Zvakanakisa Kudya Kudya Kana Uchirwara

Zvemukati

• 1. Sobho yehuku
• 2. Mabuto
• 3. Garlic
• 4. Kokonati Mvura
• 5. Tea Yakapisa
• 6. Mudiwa
• 7. Ginger
• 8. Zvikafu zvinonaka
• 9. Mabhanana
• 10. Oatmeal
• 11. Yogati
• 12. Zvimwe Zvibereko
• 13. Makotapeya
• 14. Mashizha, Green Miriwo
• 15. Salmoni
• Tora Meseji Yekumba
• Kudya Kugadzirisa: Chikafu chinorova Kuneta

Hippocrates ane mukurumbira akati, "Rega chikafu chive mushonga wako, uye mushonga uve chikafu chako."

Ichokwadi kuti chikafu chinogona kuita zvakawanda kupfuura kupa simba.

Uye kana iwe uchirwara, kudya chikafu chaicho kwakakosha kupfuura nakare kose.

Zvimwe zvekudya zvine zvinhu zvine simba zvinogona kutsigira muviri wako uchirwisa chirwere.

Ivo vanogona kubvisa zvimwe zviratidzo uye kunyange kukubatsira iwe kupora nekukurumidza.

Izvi ndizvo zvikafu gumi neshanu zvekudya kana uchirwara.

1. Sobho yehuku

Soup yehuku yakakurudzirwa semushonga weyewo kutonhora kwemazana emakore - uye nechikonzero chakanaka ().

Icho chiri nyore kudya chikafu chine mavitamini, zvicherwa, macalorie uye mapuroteni, zvinova zvinovaka muviri izvo muviri wako unoda muhuwandu hukuru iwe uchirwara ().

Sopu yehuku zvakare yakasarudzika sosi yemvura uye maelectrolyte, ese ari maviri anodikanwa kune hydration kana iwe uri kuita kazhinji kufamba kune yekugezera.

Muviri wako unozodawo zvimwe zvinwiwa kana uine fever ().

Zvakare, kumwe kuongorora kwakawana muto wehuku kuti ubudirire pakubvisa mhuno yemumhuno pane chero imwe mvura yakadzidzwa. Izvi zvinoreva kuti yakasikwa decongestant, pamwe muchidimbu nekuti inopa inopisa inopisa ().

Chimwe chikonzero cheichi chiitiko ndechekuti huku ine amino acid cysteine. N-acetyl-cysteine, chimiro checysteine, inotsemura mucus uye ine anti-hutachiona, inorwisa-kuzvimba uye antioxidant mhedzisiro (,).

Soup yehuku zvakare inodzivirira maitiro ema neutrophils, ayo ari machena masero eropa anogona kukonzeresa zviratidzo sekukosora uye mhino yakazara.

Simba rehuku yehuku yekudzivirira aya maseru inogona kutsanangura zvishoma kuti nei ichinyatsoita pakurwisa zvimwe zvinotonhora uye zvechirwere ().

Soup yehuku isosi yakanaka yemvura, macalorie, mapuroteni, mavitamini uye mamineral. Iyo zvakare yakasarudzika decongestant uye inogona kuvhara maseru anokonzera kukosora uye yakanyorova mhino.

2. Mabuto

Saizvozvowo muto wehuku, muto ndiwo manyuko akanaka emvura paunenge uchirwara.

Iwo azere nekuravira uye anogona kunge aine macalorie, mavitamini uye mamineral senge magnesium, calcium, folate uye phosphorus (7, 8).

Kana iwe ukainwa paunenge uchipisa, broths zvakare ine yakanaka bhenefiti yekuita senge yakasarudzika decongestant nekuda kweanopisa steam ().

Kunwa muto inzira yakanaka yekugara uine hydrated, uye mafuma ehupfumi anogona kukubatsira kuti unzwe kugutsikana. Izvi zvinonyanya kubatsira kana dumbu rako risina kugadzikana uye usingakwanise kuchengeta pasi chikafu chakasimba.

Kana iwe uri munyu-unotapira uye uchitenga muto kubva kuchitoro, iva nechokwadi chekutenga yakaderera-sodium mhando sezvo mabhuti mazhinji akanyanya munyu.

Kana iwe uri kugadzira muto kubva pakutanga, inogona kunge iine zvakatowanda mabhenefiti - kusanganisira yakakwira koriori, mapuroteni uye zvinovaka muviri zvemukati.

Vanhu vazhinji vanopopota nezve mabhenefiti emufupa muto uye vanoti ine zvakawanda zvekuporesa zvivakwa, kunyange hazvo parizvino pasina zvidzidzo pazvibatsiro zvacho (8).

Verenga chinyorwa ichi kuti uwane rumwe ruzivo nezve bone muto.

Kunwa muto inzira inonaka uye ine hutano yekugara uine hydrated, uye zvakare inoshanda seyakasarudzika decongestant kana ichipisa.

3. Garlic

Garlic inogona kupa ese marudzi ehutano mabhenefiti.

Yakave ichishandiswa semushonga wekurapa kwemazana emakore uye yakaratidza antibacterial, antiviral uye anti-fungal mhedzisiro (,).

Inogona zvakare kukurudzira immune system ().

Zvishoma zvepamusoro-soro zvevanhu zvakaongorora mhedzisiro yegariki pane yakajairwa kutonhora kana dzihwa, asi vamwe vakawana mibairo inovimbisa.

Imwe ongororo yakawana kuti vanhu vakatora gariki vairwara zvishoma. Pakazara, iro gariki boka rakapedza angangoita 70% mashoma mazuva achirwara kupfuura iro placebo boka ().

Mune kumwe kuongorora, vanhu vanotora garikisi havana kungorwara kashoma, asi vakave nani mazuva 3.5 nekukurumidza kupfuura iro boka re placebo, paavhareji ().

Pamusoro pezvo, ongororo dzinoverengeka dzakaratidza kuti akwegura gariki anowedzera zvinowedzera zvinogona kusimudzira immune immune uye kudzikamisa kuomarara kwechando uye dzihwa ().

Kuwedzera gariki kune muto wehuku kana muto zvinogona kuwedzera kunaka uye kuita kuti zvinyatsoita pakurwisa kutonhora kana zviratidzo zvechirwere.

Mamwe mashoko apa: Maitiro eGarlic Anorwisa Colds uye Iyo Flu.

Garlic inogona kurwisa mabhakitiriya, mavairasi uye kukurudzira immune system. Inokubatsira kudzivirira chirwere uye kupora nekukurumidza kana uchirwara.

4. Kokonati Mvura

Kugara wakanyatsodiridzwa-chimwe chezvinhu zvakakosha zvaunogona kuita kana uchirwara.

Kudiridza mvura kunonyanya kukosha kana uine fivha, dikita zvakanyanya kana kurutsa kana kuita manyoka, izvo zvinogona kukonzera kuti urasikirwe nemvura yakawanda nemagetsi.

Kokonati mvura ndicho chinwiwa chakakwana chekumwa paunenge uchirwara.

Kunze kwekutapira uye kunhuwira, ine glucose uye maelectrolyte anodikanwa ekudzosera hydration.

Zvidzidzo zvinoratidza kuti coconut mvura inobatsira iwe kuisazve hydrate mushure mekurovedza muviri uye zvinyoro zviitiko zvedhara. Izvo zvinokonzeresa kusagadzikana mudumbu pane zvinwiwa zvakafanana (,,).

Pamusoro pezvo, ongororo dzinoverengeka dzemhuka dzakawana kuti coconut mvura ine antioxidants iyo inogona kurwisa kukuvara kweiyo oxidative uye inogona zvakare kugadzirisa shuga yeshuga kudzora (,,,).

Nekudaro, kumwe kuongorora kwakaratidza kuti kunokonzera kuwanda zvakanyanya kupfuura zvimwe zvinwiwa zvemagetsi. Iyo ingave iri zano rakanaka kutanga zvishoma nezvishoma kana usati wambozviedza ().

Kokonati mvura ine inotapira, inonaka inonaka. Inopa zvinwiwa uye maelectrolyte aunoda kuti ugare uine hydrate uchirwara.

5. Tea Yakapisa

Tea mushonga unodikanwa wezviratidzo zvakawanda zvine chekuita nechikosoro nefuruu.

Kungofanana nesobho yehuku, tii inopisa inoshanda senge yakasarudzika decongestant, ichibatsira kujekesa matadza emamota. Ziva kuti tii inoda kupisa kuita senge decongestant, asi haifanire kunge ichipisa zvekuti inowedzera kutsamwisa huro yako ().

Haufanire kunetseka nezvetii iri kushayisa mvura mumuviri. Kunyangwe mamwe ma tii ane caffeine, iwo mareti ari madiki zvakanyanya kuti akonzere chero kurasikirwa kwemvura kwakawedzera ().

Izvi zvinoreva kuti kunwa tii mukati mezuva rese inzira huru yekukubatsira kuti ugare uine hydrated uchidzikisa kuzara panguva imwe chete.

Tea zvakare ine polyphenols, zvinova zvinhu zvechisikigo zvinowanikwa muzvirimwa zvinogona kuve nenhamba huru yehutano hunobatsira. Izvi zvinobva ku antioxidant uye anti-kuzvimba chiito kune anti-kenza mhedzisiro (,,,).

Tannins ndeimwe mhando yepolyphenol inowanikwa muiyi. Pamusoro pekuita se antioxidants, tanins inewo antiviral, antibacterial uye anti-fungal zvimiro ().

Imwe ongororo mumakonzo yakawana kuti tannic acid mune nhema tii inogona kudzikisira huwandu hwerudzi rwakajairika mabhakitiriya anokura muhuro ().

Mune kumwe kuongorora, hibiscus tiyi yakadzora kukura kweavian flu mune yekuyedza chubhu. Echinacea tii zvakare yakapfupisa kureba kwechando uye dzihwa zviratidzo (,).

Uye zvakare, mhando dzinoverengeka dzeti dzakanyatsogadziriswa kubvisa kukosora kana kurwadziwa kwehuro dzakaratidzwa kuti dzinoshanda muzvidzidzo zvekiriniki (,).

Zvese izvi mhedzisiro zvinoita kuti tii ive yakakosha chikamu chekudya kwako kana uchinge uchirwara.

Tea sosi yakanaka yemvura uye inoshanda senge yakasarudzika decongestant kana ichipisa. Nhema tii inogona kudzora kukura kwebhakitiriya muhuro, uye echinacea tii inogona kupfupisa hurefu hwechando kana dzihwa.

6. Mudiwa

Uchi hune simba rekudzivirira mabhakitiriya, pamwe nekuda kwehuwandu hwayo hwemakemikari anorwisa utachiona.

Muchokwadi, ine yakasimba simba mabhakitiriya mhedzisiro iyo yaishandiswa mukupfekedzwa kwemaronda nevaIjipita vekare, uye ichiri kushandiswa nechinangwa ichi nhasi (,,,,).

Humwe humbowo hunoratidza kuti huchi hunogona zvakare kukurudzira immune system ().

Hunhu uhwu chete hunoita huchi chikafu chakanakisa chekudya kana uchirwara, kunyanya kana uine huro huro hunokonzerwa nehutachiona hutachiona.

Ongororo dzakawanda dzinoratidza kuti huchi hunodzvinyirira kukosora muvana. Zvisinei, yeuka kuti huchi haufanire kupihwa vana vari pasi pemwedzi gumi nemiviri (,,,,).

Sanganisa inenge hafu yepasipuni (2.5 ml) yeuchi negirazi inodziya yemukaka, mvura kana mukombe wetii. Iyi hydrating, chikosoro-chinozorodza, inorwisa mabhakitiriya chinwiwa ().

Uchi hune antibacterial mhedzisiro uye hunosimudzira immune system.Inogona zvakare kubatsira kubvisa kukosora muvana vanopfuura mwedzi gumi nemaviri ekuberekwa.

7. Ginger

Ginger inogona kunge inonyanya kuzivikanwa neayo anti-nausea mhedzisiro.

Izvo zvave zvichiratidzwawo kunyatsobvisa svoto ine chekuita nepamuviri uye kurapwa gomarara (,,,).

Uyezve, ginger inoshanda zvakafanana kune isiri-steroidal anti-anogumbura zvinodhaka. Yakaratidzawo antioxidant, antimicrobial uye anti-cancer mhedzisiro (,).

Saka kana iwe uchinzwa kusvotwa kana kurutsa, ginger ndicho chikafu chakanakisa chinowanikwa kubvisa izvi zviratidzo. Kunyangwe iwe usiri kusvotwa, ginger yakawanda mimwe mibairo inobatsira kuti ive imwe yezvikafu zvepamusoro zvekudya kana uchirwara.

Shandisa ginger nyowani mukubika, gadzira tii ye ginger kana kunhonga imwe ginger kubva muchitoro kuti uwane mabhenefiti aya. Ingo ita chokwadi chekuti chero chauri kushandisa chine ginger chaiyo kana dhisiki yeginger, kwete kungoita ginger kuravira.

Ginger inoshanda zvakanyanya pakubvisa kusvotwa. Iyo zvakare ine anti-kupisa uye antioxidant mhedzisiro.

8. Zvikafu zvinonaka

Zvikafu zvinonhuwira senge mhiripiri zvine kapsaicin, iyo inokonzeresa kupisa, kupisa kana uchinge wabatwa.

Kana yakakwira zvakakwana mumisungo, capsaicin inogona kukanganisa maitiro uye inowanzo shandiswa pakurwadziwa-kudzikamisa gels uye zvigamba ().

Vanhu vazhinji vanotaura kuti kudya chikafu chinonaka kunokonzera kubuda mhuno, kupwanya mamasi uye kujekesa maseru enzira.

Nepo zvidzidzo zvishomanana zvakayedza izvi, capsaicin inoita kunge inodonhedza mamasi, zvichiita kuti zvive nyore kudzinga. Nasal capsaicin mapiritsi ave achishandiswa nemhedzisiro yakanaka kubvisa kuzara pamwe nekurumwa (,, 52).

Nekudaro, capsaicin inosimudzirawo masi kugadzirwa, saka unogona kungopedzisira nekumhanyisa mhino panzvimbo peakakomberedzwa ().

Rutsinye rwechikosoro runogona kuve rumwe rubatsiro rwe capsaicin. Imwe ongororo yakawana kuti kutora capsaicin capsules kwakavandudza zviratidzo muvanhu vane chikosoro chisingaperi nekuvaita kuti vasanyanye kutsamwa ().

Nekudaro, kuti uwane izvi mhedzisiro, iwe ungangoda kudya chikafu chinonaka zuva nezuva kwemavhiki akati wandei.

Pamusoro pezvo, usaedze chero chinhu chinonaka kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinzwa. Chikafu chinonaka chingakonzera kutumbuka, kurwadziwa uye kusvotwa mune vamwe vanhu ().

Zvikafu zvinonhuwira zvine capsaicin, iyo inogona kubatsira kupwanya marusisi asiwo inomutsa kugadzirwa kwemamousu. Iyo inogona kuve inoshanda pakubvisa kukosora kunokonzerwa nekutsamwa.

9. Mabhanana

Mabhanana chikafu chikuru chekudya kana uchirwara.

Izvo zviri nyore kutsenga uye kupopota mukuravira, asi zvakare zvinopa yakadzikama huwandu hwemakori uye zvinovaka muviri.

Nezvikonzero izvi, ivo vari chikamu cheBRAT chikafu (mabhanana, mupunga, applesauce, tositi) iyo inowanzo kukurudzirwa kunetswa (55).

Imwe bhenefiti hombe yemabhanana ndeye yakasungunuka fiber yaainayo. Kana uine manyoka, mabhanana ndicho chimwe chezvakanakisa zvekudya zvaunogona kudya nekuti fiber inogona kubatsira kubvisa manyoka (,,).

Muchokwadi, zvimwe zvipatara zvinoshandisa mabhanana kurapa varwere vane manyoka ().

Mabhanana ndiwo manyuko akanaka emakoriori uye zvinovaka muviri. Vanogona zvakare kubatsira kubvisa kusvotwa uye manyoka.

10. Oatmeal

Kufanana nemabhanana, oatmeal inopenga uye iri nyore kudya uchipa macalorie, mavitamini uye mamineral aunoda kana uchirwara.

Iyo zvakare ine mamwe mapuroteni - anenge mashanu magiramu mune 1/2 mukombe (60).

Oatmeal ine mamwe mabhenefiti akasimba ehutano, anosanganisira kukurudzira immune system uye kugadzirisa shuga yeropa kudzora ().

Imwe ongororo yegonzo yakaratidzawo kuti beta-glucan, rudzi rwefibha inowanikwa muoats, yakabatsira kudzikisa kuzvimba mumatumbu. Izvi zvinogona kubatsira kubvisa zviratidzo senge ura hwemukati, kuputika uye manyoka ().

Nekudaro, dzivisa kutenga oatmeal yekunyepedzera ine yakawanda yeshuga yakawedzerwa. Pane kudaro, wedzera hushoma hweuchi kana michero kuti upe zvakatowanda mabhenefiti.

Oatmeal isosi yakanaka yezvinhu zvinovaka muviri uye nyore kudya. Inogona kukurudzira immune system yako, kugadzirisa shuga yeropa uye kudzikisa kuzvimba mugadziriro yekugaya.

11. Yogati

Yogati chikafu chakanakisa kudya kana uchirwara.

Inopa 150 macalorie uye 8 gramu epuroteni pamukombe. Inotonhorawo, inogona kutonhodza pahuro pako.

Yogati zvakare yakafuma mu calcium uye izere nemamwe mavitamini uye zvicherwa (63).

Mamwe ma yogurti anewo mapurobioti anobatsira.

Uchapupu hunoratidza kuti mapurobioti anogona kubatsira vese vana nevakuru kuwana dzihwa zvishoma, kupora nekukurumidza pavanorwara uye kutora mashoma maantibioti (,,,,).

Imwe ongororo yakawana kuti vana vanotora mapurobioti vakanzwa zvirinani avhareji yemazuva maviri nekukurumidza, uye zviratidzo zvavo zvaive 55% zvishoma zvakanyanya ().

Vamwe vanhu vakashuma kuti kudya kwemukaka kunowedzera muko. Nekudaro, ongororo dzinoverengeka dzinoratidza kuti kudya kwemukaka kunokonzeresa shanduko mukukosora, kuzara kana kugadzirwa kwemamousu, kunyangwe pakati pevaya vanorwara ().

Kunyange zvakadaro, kana iwe uchinzwa kuti dhayari zvigadzirwa zvinowedzera kukundikana kwako, edza zvimwe zvekudya zvakaviriswa zvine mapurobioti kana chinongedzo cheprobiotic pachinzvimbo.

Yogurt iri nyore kudya uye yakanaka tsime remakoriori, mapuroteni, mavitamini uye zvicherwa. Mamwe ma yogurts anewo maprobiotic, ayo anogona kukubatsira kuti urware zvishoma uye uwane nekukurumidza

12. Zvimwe Zvibereko

Zvibereko zvinogona kubatsira kana uchirwara.

Iwo akapfuma manyuko evhitamini, zvicherwa uye faibha, izvo zvinotsigira muviri wako uye immune system ().

Mimwe michero zvakare ine makomputa anobatsira anonzi anthocyanins, ayo ari marudzi e flavonoids anopa michero iwo mutsvuku, bhuruu uye ruvara rwepepuru. Dzimwe dzakanakisa sosi ndeye mahabhurosi, cranberries, bhurubheri uye mabheribheri ().

Anthocyanins inogadzira mabriji chikafu chakanakisa chekudya kana uchirwara nekuti ine yakasimba anti-kupisa, antiviral uye immune-inowedzera mhedzisiro.

Ongororo dzinoverengeka dzakawana kuti michero inoburitsa yakakwira muanthocyanins inogona kutadzisa hutachiona hwakajairika uye mabhakitiriya kubva pakubatanidza kune masero. Izvo zvinokurudzira zvakare immune immune mhinduro (,,,,,,).

Kunyanya, mapomegraneti ane yakasimba antibacterial uye antiviral mhedzisiro inodzivisa chikafu-chinotakura hutachiona uye hutachiona, kusanganisira E. coli uye salmonella ().

Nepo mhedzisiro iyi isingakonzere kutapukira muhutachiona mumuviri senge murabhoritari, vanogona kunge vaine zvimwe zvinokanganisa.

Muchokwadi, kumwe kuongorora kwakaratidza kuti flavonoid zvinowedzera zvinogona kudzikisa huwandu hwemazuva vanhu vachirwara nechando nekukwidza makumi mana muzana ().

Wedzera zvimwe michero kune mbiya yeoatmeal kana yogati kune mamwe mabhenefiti akawedzerwa kana kusanganisa michero yechando mumhepo inotonhora inotonhora inozorodza huro yako.

Michero yakawanda ine flavonoids inonzi anthocyanins iyo inogona kurwisa hutachiona uye hutachiona uye inokurudzira immune system. Flavonoid zvinowedzera zvinogona zvakare kubatsira.

13. Makotapeya

Avocado chibereko chisina kujairika nekuti chakadzika muma carbs asi chakakora mafuta.

Kunyanya, yakakwira mumafuta ane hutano monounsaturated, iwo akafanana mafuta anowanikwa mumafuta emuorivhi.

Avocados zvakare yakanaka sosi ye fiber, mavitamini uye zvicherwa (, 81).

Avocado chikafu chikuru kana uchirwara nekuti chinopa macalorie, mavitamini uye mamineral anodiwa nemuviri wako. Izvo zvakare zvakapfava, zvine bland uye zviri nyore kudya.

Nekuda kwemafuta ane hutano avocado ane, kunyanya oleic acid, anobatsira kudzikisa kuzvimba uku achitamba chinhanho mune immune immune (,).

Avocado izere nemavitamini, zvicherwa uye mafuta ane hutano anogona kudzikisira kuzvimba uye kukurudzira immune system.

14. Mashizha, Green Miriwo

Izvo zvakakosha kuti utore ese mavitamini uye mamineral anodiwa nemuviri wako paunenge uchirwara, asi izvo zvinogona kuve zvakaoma kuita neyakajairwa "yekurwara chikafu" chikafu.

Yemashizha miriwo yakasvibirira senge sipinachi, romaine lettuce uye kare zvakazara zvizere nemavhitamini, maminera uye faibha. Iwo anonyanya kunaka mavitamini A, vitamini C, vhitamini K uye folate (84).

Rima girini miriwo inotakurirwawo nemiti inobatsira yemiti. Izvi zvinoshanda se antioxidants kuchengetedza maseru kubva kukuvara uye kubatsira kurwisa kuzvimba ().

Mashizha mashizha anewo akashandiswa kune avo antibacterial ehupfumi ().

Wedzera sipinashi kune omelet yekukurumidza, ine huturu-yakazara, mapuroteni-akapfuma kudya. Iwe unogona zvakare kuyedza kukanda mashoma ekare mune muchero smoothie.

Mashizha emashizha miriwo azere nefibre uye zvinovaka muviri zvaunoda uchirwara. Izvo zvinewo zvinobatsira zvinomera zvemiti.

15. Salmoni

Salmoni ndeimwe yeakanakisa mapuroteni sosi yekudya kana uchirwara.

Iyo yakapfava, iri nyore kudya uye izere yeeprotein yemhando yepamusoro inoda muviri wako.

Salmon inonyanya kupfuma mu omega-3 fatty acids, ayo ane simba rinopesana nekuzvimba mhedzisiro ().

Salmoni zvakare yakanaka sosi yemavitamini uye zvicherwa, kusanganisira vhitamini D, iyo vanhu vazhinji varikushaika. Vitamin D inoita basa rekudzivirira immune ().

Salmoni isosi yakanaka kwazvo yeprotein. Iyo zvakare ine omega-3 fatty acids uye vhitamini D, iyo inorwisa kuzvimba uye inowedzera immune immune.

Tora Meseji Yekumba

Kuzorora, kunwa mvura uye kuwana zvinovaka muviri ndizvo zvimwe zvezvinhu zvakakosha zvaungaite kuti unzwe zvirinani uye upore nekukurumidza kana uchirwara.

Asi zvimwe zvekudya zvine mabhenefiti anoenda zvinopfuura kungopa muviri wako zvinovaka muviri.

Kunyange pasina chikafu chega chingarapa chirwere, kudya chikafu chaicho kunogona kutsigira immune system yako uye kubatsira kubvisa zvimwe zviratidzo.

Kudya Kugadzirisa: Chikafu chinorova Kuneta