15 Zvekudya Zvinosimbisa iyo immune System

Zvemukati

• Immune system inosimudzira
• Chinyorwa chakakosha
• 1. Michero yeCitrus
• 2. Bhero tsvuku
• 3. Broccoli
• 4. Garlic
• 5. Ginger
• 6. Sipinachi
• 7. Yogati
• 8. Maamondi
• 9. Mbeu yezuva
• 10. Turmeric
• 11. Green tii
• 12. Papaya
• 13. Kiwi
• 14. Huku
• 15. Hove
• Dzimwe nzira dzekudzivirira hutachiona

Immune system inosimudzira

Kudya muviri wako zvimwe zvekudya kunogona kubatsira kuchengetedza immune system yako yakasimba.

Kana iwe uchitsvaga nzira dzekudzivirira dzihwa, dzihwa, uye zvimwe hutachiona, nhanho yako yekutanga inofanira kunge iri yekushanyira kuchitoro chako chemunharaunda. Ronga chikafu chako kuti ubatanidze aya ane gumi nemashanu ane simba immune immune boosters.

Chinyorwa chakakosha

Hapana chinowedzera chinorapa kana kudzivirira chirwere.

Neye 2019 coronavirus COVID-19 denda, zvakanyanyisa kukosha kuti unzwisise kuti hapana chinowedzerwa, chikafu, kana imwe nzira yekuchinja mararamiro kunze kwekufamba kwepanyama, inozivikanwawo sekushamwaridzana kwevanhu, uye maitiro ehutsanana akakodzera anogona kukudzivirira kubva kuCOVID-19.

Parizvino, hapana tsvagiridzo inotsigira kushandiswa kwechero chinowedzerwa kudzivirira kubva ku COVID-19 chaizvo.

1. Michero yeCitrus

Vanhu vazhinji vanotendeuka vakananga ku vitamini C mushure mekunge vabata dzihwa. Imhaka yekuti inobatsira kuvaka immune system yako.

Vitamini C inofungidzirwa kuti inowedzera kugadzirwa kwemasero machena eropa, ayo akakosha pakurwisa hutachiona.

Anenge ese michero yemucitrus yakakwira muvhitamini C. Nemhando dzakasiyana siyana kusarudza kubva, zviri nyore kuwedzera kusvina kwevhitamini iyi kune chero kudya.

Zvibereko zvinozivikanwa zvecitrus zvinosanganisira:

• mazambiringa
• maranjisi
• clementines
• tangerines
• mandimu
• marimu

Nekuti muviri wako haugadzire kana kuuchengeta, iwe unoda zuva nezuva vitamini C kuti uenderere mberi hutano. Mari yakakurudzirwa zuva nezuva kune vanhu vakuru vakuru ndeiyi:

• 75 mg yevakadzi
• 90 mg yevarume

Kana iwe ukasarudza zvekuwedzera, dzivisa kutora anopfuura zviuru zviviri zvemamirigiramu (mg) pazuva.

Zvakare ramba uchifunga kuti nepo vhitamini C ichikubatsira iwe kupora kubva kune inotonhora inokurumidza, hapachina humbowo hwazvino kuti hunoshanda kurwisa iyo nyowani coronavirus, SARS-CoV-2.

2. Bhero tsvuku

Kana iwe uchifunga kuti michero yemuchero ine vhitamini C yakawanda kupfuura chero michero kana miriwo, funga zvakare. Ounce yeyunce, tsvuku bhero mhiripiri ine kanenge katatu zvakapetwa vhitamini C () seFlorida orenji (). Ivo zvakare vakapfuma sosi ye beta carotene.

Kunze kwekusimudzira immune system yako, vhitamini C inogona kukubatsira iwe kuchengetedza ganda rine hutano. Beta carotene, iyo inoshandurwa nemuviri wako kuita vhitamini A, inobatsira kuchengeta maziso ako neganda zvine hutano.

3. Broccoli

Broccoli inowedzerwa mavitamini uye mamineral. Yakapakirwa mavitamini A, C, uye E, pamwe nefibre uye mamwe akawanda antioxidants, broccoli ndeimwe yemiriwo ine hutano iwe yaunogona kuisa mundiro yako.

Kiyi yekuchengeta simba rayo rakaringana kuibika zvishoma sezvinobvira - kana zvirinani zvakadaro, kwete zvachose. yakaratidza kuti kufashaira ndiyo nzira yakanakisa yekuchengetedza huwandu hwechikafu muchikafu.

4. Garlic

Garlic inowanikwa mune chero chikafu chese munyika. Inowedzera zingi shoma kuchikafu uye inofanirwa-kuve yehutano hwako.

Kubudirira kwepakutanga kwakaziva kukosha kwayo mukurwisa hutachiona. Garlic inogona zvakare kudzikamisa kuomarara kwetsinga, uye kune humbowo husina kusimba hwekuti inobatsira kudzikisa BP.

Garlic's immune-inosimudzira zvimiro zvinoita kunge zvinouya kubva kune inorema yevasungwa yesuriferi-ine makomputa, senge allicin.

5. Ginger

Ginger chimwe chinhu chinogadzirwa nevazhinji mushure mekurwara. Ginger inogona kubatsira kudzikisa kuzvimba, izvo zvinogona kubatsira kudzikamisa huro huro uye hutachiona hwehutachiona. Ginger inogona kubatsira nekusvotwa zvakare.

Kunyange ichishandiswa mumadhizeti mazhinji anotapira, ginger inorongedza kumwe kupisa muchimiro che gingerol, hama ye capsaicin.

Ginger inogona zvakare uye inogona kunyange kutora.

6. Sipinachi

Sipinachi yakaita runyorwa rwedu kwete nekuda kwekuti yakafuma muvitamin C - yakazara zvakare neakawanda antioxidants uye beta carotene, izvo zvinogona kuwedzera hutachiona-kurwisa kugona kwema immune system edu.

Zvakafanana ne broccoli, sipinashi ine hutano kupfuura iyo kana yakabikwa zvishoma sezvinobvira kuitira kuti ichengetedze zvinovaka muviri. Zvisinei, kubika zvishoma kunoita kuti zvive nyore kutora vhitamini A uye inobvumira zvimwe zvinovaka muviri kuti zviburitswe kubva ku oxalic acid, antinutrient. Tarisa uone mamwe masipinashi mabikirwo pano.

7. Yogati

Tarisa ma yoguriti ane mutsara wekuti "kurarama uye tsika dzinoshanda" yakadhindwa pakanyorwa, senge yogati yechiGreek. Idzi tsika dzinogona kukurudzira immune system yako kubatsira kurwisa zvirwere.

Edza kuwana yogati yakajeka pane iyo mhando yakashumwa uye yakatakurirwa neshuga. Iwe unogona kutapira yogati yakajeka iwe pachako nemichero ine hutano uye inodonhedza huchi panzvimbo.

Yogurt inogona zvakare kuve yakakura sosi yevhitamini D, saka edza kusarudza mhando dzakasimbiswa neiyo vhitamini. Vitamin D inobatsira kudzora immune system uye inofungidzirwa kusimudzira miviri yedu yekuzvidzivirira pazvirwere.

Zvemakiriniki miedzo iri mumabasa ekudzidza ayo angangoitika mhedzisiro pane COVID-19.

8. Maamondi

Kana zvasvika pakudzivirira uye kurwisa dzihwa, vhitamini E inotora kutora chigaro chekumashure kune vhitamini C. Zvisinei, iyi antioxidant ine simba yakakosha kune immune immune system.

Iyo vhitamini-inogadzikana vhitamini, zvinoreva kuti inoda kuvepo kwemafuta kuti anyurwe zvakanaka. Nutsu, senge maamondi, akazara nevhitamini uye zvakare ane mafuta ane hutano.

Vakuru vanongoda chete nezve 15 mg yevhitamini E zuva rega rega. Hafu-kapu inoshumirwa maarumondi, ayo angangoita makumi mana neshanu akazara, maarumondi akafuridzirwa, anopa ehuwandu hwezuva nezuva.

9. Mbeu yezuva

Mbeu yezuva yezuva izere nezvakakwana, zvinosanganisira phosphorus, magnesium, uye mavhitaminzi B-6 naE.

Vitamin E yakakosha mukugadzirisa uye kuchengetedza immune system basa. Zvimwe zvekudya zvine huwandu hwakawanda hwevhitamini E zvinosanganisira maavocado uye nerima mashizha ane mashizha.

Mbeu dzeSonflower zvakare dzakakwirira zvakanyanya mu selenium. Ingori 1 ounce ine selenium inodiwa neavhareji munhu mukuru zuva nezuva. Tsvakurudzo dzakasiyana siyana, dzinowanzoitirwa mhuka, dzakatarisa kugona kwayo kurwisa hutachiona hwakadai se Swine flu (H1N1).

10. Turmeric

Iwe unogona kuziva turmeric sechinhu chakakosha mune akawanda makari. Iyi inopenya yeyero, inovava spice yakashandiswawo kwemakore seanorwisa-kupisa mukurapa ese osteoarthritis uye rheumatoid arthritis.

inoratidza kuti kwakanyanya kuwanda kwecurcumin, iyo inopa turmeric iyo yakasarudzika ruvara, inogona kubatsira kudzikisira kurovedza muviri-kunokanganisa mhasuru kukuvara. Curcumin ine vimbiso seye immune booster (zvichibva pane zvakawanikwa kubva kuzvidzidzo zvemhuka) uye antiviral. Kutsvaga kwakawanda kunodiwa.

11. Green tii

Ose mairi matema uye matema tii akazara nema flavonoids, mhando ye antioxidant. Iko green tii inonyanya kukunda iri mumatanho ayo epigallocatechin gallate (EGCG), imwe ine simba antioxidant.

Mune zvidzidzo, EGCG yakaratidzirwa kusimudzira immune immune. Iyo yekuvirisa maitiro dema tii inopfuura inoparadza yakawanda yeEGCG. Green tii, kune rumwe rutivi, inopiswa uye haina kuviriswa, saka iyo EGCG inochengetedzwa.

Green tii zvakare yakanaka sosi yeamino acid L-theanine. L-theanine inogona kubatsira mukugadzirwa kwemakemikari anorwisa hutachiona mumasero ako eT.

12. Papaya

Papaya chimwe chibereko chakazara vhitamini C. Unogona kuwana huwandu hunokurudzirwa zuva nezuva hwevitamin C mune mumwe chete muchero wepakati. Papayas zvakare ine enzyme yekugaya inonzi papain ine anti-kupisa mhedzisiro.

Mapapaya ane huwandu hwakanaka hwe potassium, magnesium, uye folate, zvese izvo zvinobatsira kune hutano hwako hwese.

13. Kiwi

Kufanana nemapapai, kiwis zvakajairwa zvizere netoni yezvakakosha zvinovaka muviri, zvinosanganisira folate, potasium, vhitamini K, uye vhitamini C.

Vitamin C inosimudzira machena maseru eropa kurwisa hutachiona, nepo mamwe mawiwi zvinovaka muviri anochengeta iro rese remuviri wako richishanda nemazvo.

14. Huku

Paunenge uchirwara uye ukabata sosi yehuku, zvinopfuura kungoita iyo placebo athari iyo inoita kuti unzwe zvirinani. Muto unogona kubatsira kudzikisa kuzvimba, uko kunogona kugadzirisa zviratidzo zvechando.

Nyuchi, dzakadai sehuku uye turkey, yakawanda muvhitamini B-6. Anenge ma3 maunzi emwenje turkey kana nyama yehuku ine chinenge chetatu cheyako yezuva nezuva yakakurudzirwa huwandu hweB-6.

Vitamin B-6 mutambi anokosha mukuwanda kwemakemikari anoitika mumuviri. Izvo zvakakoshawo pakuumbwa kwemasero matsva uye ane hutano matsvuku eropa.

Stock kana muto wakagadzirwa nekubika mapfupa ehuku une gelatin, chondroitin, uye zvimwe zvinovaka muviri zvinobatsira pakurapa ura nekuzvidzivirira.

15. Hove

Shellfish haisi iyo inosvetuka mupfungwa kune vazhinji vari kuyedza kusimudzira immune yavo, asi mamwe marudzi ehovefish akazara ne zinc.

Zinc haina kuwana kutarisisa kwakawanda semamwe mavitamini uye zvicherwa, asi miviri yedu inoida kuitira kuti maseru edu emuviri agone kushanda sekufunga.

Mhando dze shellfish dzakakwira mu zinc dzinosanganisira:

• oysters
• gakanje
• hove
• mussels

Ramba uchifunga kuti iwe haudi kuve nezvakawanda kupfuura zvezuva nezuva zvinokurudzirwa huwandu hwe zinc muzita rako.

• 11 mg yevakuru varume
• 8 mg yevakadzi vazhinji vakuru

Yakawanda zinc inogona kudzivisa immune system basa.

Dzimwe nzira dzekudzivirira hutachiona

Mhando dzakasiyana ndiyo kiyi yekudya kwakakodzera. Kudya chimwe chete cheichi chikafu hachizokwana kubatsira kurwisa furuwenza kana zvimwe hutachiona, kunyangwe iwe uchizvidya nguva dzose. Teerera kune ekushandira saizi uye inokurudzirwa kudya kwezuva nezuva kuti iwe usawane yakawandisa vhitamini imwechete uye ishoma yevamwe.

Kudya chaiko kutanga kukuru, uye kune zvimwe zvinhu zvaunogona kuita kuti udzivirire iwe nemhuri yako kubva kuchikosoro, kutonhora, nezvimwewo zvirwere.

Tanga nezvinhu izvi zvekudzivirira furu uye wobva waverenga aya matipi manomwe ekuratidzira dzihwa mumba mako. Zvichida zvakanyanya kukosha, tora wako wepagore wekudzivirira furuu kuzvidzivirira iwe nevamwe.