7 Immune-Boosting Zvekuwedzera zveHutano Hwechando

Zvemukati

• Turmeric uye Ginger Tea
• Yakagadziriswa Vitamin C
• Vhitamini D3 / K2
• MaProbiotic
• Elderberry
• Andrographis
• Silver Hydrosol
• Ongororo ye

Iwe unogona kunge uchida kuedza chero chinhu kuti ugare uine hutano mwaka uno wefuru (ino mwaka wefuruu ndiwo wakaipisisa). Uye nerombo rakanaka, pamusoro pemimwe miitiro yekusimudzira immune yauri kutodzidzira pane reg (kurara maawa masere usiku, kuita kurovedza muviri tsika) pane mamwe matanho aunotora kuti ugare uine hutano-kureva kana zvasvika pakudya kwako. (Yakabatana: Chaizvoizvo Inopararira Sei Furu?)

"Vitamin nemaminerari ane antioxidant zvivakwa anogona kutsigira immune system," anodaro Kelly Hogan, R.D, mukiriniki wezvekudya zvinovaka uye maneja wehutano paDubin Breast Center kuMount Sinai Hospital. (Funga: vhitamini C, vhitamini E, beta-carotene, zinc, uye selenium.)

Uye nepo mazhinji achiwanikwa mune hutano hwakakwana chikafu-michero, miriwo, nzungu, uye mhodzi-pane nyaya inogadzirirwa yekuwedzera kudya kune hutano mwaka uno. (Yakabatana: Zvikafu gumi nembiri zvekusimudzira yako immune system Mwaka weFuru)

"Makwenzi ndiwo mishonga yepakutanga, uye mazhinji ane antiviral uye antibacterial chiitiko," anodaro Robin Foroutan, RD, chiremba wezvekudya paThe Morrison Center muNew York City uye mutauriri weAcademy of Nutrition and Dietetics. Zvakatowanda: "Vakachengeteka zvachose, uye vazhinji vane tsvakiridzo huru yekutsigira izvo zvizvarwa tisati tatomboziva."

Ehezve, hapana vhitamini kana chicherwa chinozovaka muviri wako kunhare yekurwisa hutachiona. "Panyaya yekutaura 'kwekusimudzira immune', ndinofunga tinofanirwa kungwarira," anodaro Hogan. Semuenzaniso: Kumwe kutsvagurudza kunoratidza mamwe mavhitaminzi (C, semuenzaniso) anogona kurerutsa kutonhora zviratidzo, asi anoona kuti iwo haasi iwo chaiwo ekudzivirira mukuchengetedza akadaro kutonhora kuri bay.

Asi kana iwe uchinzwa zvishoma pasi pemamiriro ekunze (kana uchingoda kudyisa muviri wako nezvimwe zvinovaka muviri zvinovaka muviri), funga izvi zvinowedzera izvo vanodyisa vanopika nazvo. (Sezvenguva dzose, ita shuwa yekutarisa nachiremba wako usati watanga kutora chero zvinowedzera.)

Turmeric uye Ginger Tea

"Ini pachangu ndinofarira kunwa green tea kana herbal teas ine turmeric neginger kana ndichinzwa sendiri kurwara," anodaro Hogan. "Iwo zvakare akarongedzwa nema antioxidants uye anogona kubatsira kusimbisa immune system." Tea uye zvinwiwa zvinodziya zvakare zvinonyaradza, anonyora-chinhu kana iwe uchinzwa pasi pemamiriro ekunze.

Edza: Organic India Tulsi Turmeric Ginger Tea ($ 6; organicindiausa.com)

Yakagadziriswa Vitamin C

Vitamin C yakagara ichishandiswa kutsigira immune system. "Tsvakiridzo yekutsigira kushandiswa kwayo sekuwedzera kudzivirira kana kupfupisa nguva yekutonhora kunowanzoratidza kumwe kunobatsira-kumwe kusiri kwepamusoro, kumwe kwakakosha," anodaro Stephanie Mandel, chipangamazano wezvekudya kuThe Morrison Center.

Anosarudza "buffered" vhitamini C-fomu yevhitamini yakabatanidzwa ne magnesium, potasium, uye calcium, iyo vanhu vazhinji vari pasi. Imwe yekuwedzera? "Zviri nyore padumbu, saka isarudzo yakanaka kune vanhu vanonetseka ne acidity yevhitamini C," Mandel anotsanangura. Chinangwa che2,000 kusvika 4,000mg pazuva.

Edza: Buffered Vitamin C ($38; dailybenefit.com)

Vhitamini D3 / K2

Chidzidzo chakaburitswa mu BMJ vakawana kuti vhitamini D yekuwedzera yaive inoshanda mukudzivirira kwakanyanya kufema kweutachiona. Pro tip: "Zvinozivikanwa kuti mavhitaminzi D uye K anoshanda pamwechete mumuviri, saka kana iwe uchiwedzera nevhitamin D, zano rakanaka kuubatanidza ne vitamini K," anodaro Mandel. (FYI, mavhitaminzi D uye K zvakare ane mafuta-akanyungudika, zvichireva kuti muviri wako unofanirwa kuva nemafuta akakwana ane hutano kuitira kuti ugowana mabhenefiti avo azere.)

Edza: Vitamin D3/K2 ($28; dailybenefit.com)

MaProbiotic

"Patinosvika pakudzidza zvakawanda nezvekuti microbiome yedu inoshanda sei, tave kutanga kunzwisisa kuti mamwe mabhakitiriya anoita mamwe mabasa mumuviri," anodaro Mandel. Zvose Lactobacillus plantarum uye Lactobacillus paracasei ndiwo maratidziro akaratidzirwa kuita basa mukudzivirira kubva kune yakajairwa kutonhora (uye kupfupisa nguva yayo), anodaro.

Edza: Mazuva ese Flora Immune Probiotic Capsule ($ 35; dailybenefit.com)

Elderberry

Bvisa kubva kuna elderberry kwakaratidzirwa kuve kune antiviral, pro-immune maitiro. "Ndinoda elderberry yakabudiswa kutsigira immune system," anodaro Foroutan. Gadzira rako wega nekubhejera rakaomeswa maerubheri mumvura, anodaro. Kana, tora chigadzirwa pachitoro chako chezvehutano chikafu. "Ingotarisa shuga yakawedzerwa, izvo zvisina basa zvachose nekuti elderberry zvakasununguka zvinotapira uye zvinonaka," anodaro.

Edza: Sambucus Fizzy Elderberry ($ 5; vitaminlife.com)

Andrographis

Imwe tsvakurudzo inoona kuti andrographis, chirimwa chinovava chakaberekerwa kune dzimwe nyika dzeSouth Asia, chinogona kuita basa mukuderedza zviratidzo zvechando kana iwe watorwara. Muchokwadi, zvakaburitswa zvemuti zvave zvichishandiswa semushonga kwemazana emakore, nekuda kwema anti-kupisa, antiviral zvivakwa. "Aya macapsule haasi iwo ari nyore kuwana, asi zvakakosha," anodaro Foroutan.

Edza: Gaia Kurumidza Dziviriro ($ 17; naturalhealthyconcepts.com)

Silver Hydrosol

Inotorwa zuva nezuva, sirivheri mune yayo hydrosol fomu (zvidimbu zvakamiswa mumvura-zvakafanana nesirivha yecolloidal) zvinogona kubatsira kudzivirira dzihwa nefuruu, anodaro Foroutan. (Mune fomu yekupfapfaidza, sirivheri inogona kubatsirawo nekuzara kwemhino, anodaro.) "Zvakanyanya, zvakanyanya, zvakanyungudutswa pazvikamu gumi pagumi," anodaro. "Pakave neyambiro pamusoro pekugadzira argyria [kuchena kweganda] kubva mukushandisa zvigadzirwa zvesirivheri, asi njodzi idzo dzinosanganisirwa nekushandisa zvigadzirwa zvakachipa senge sirivheri yepasi, ionic sirivheri, kana sirivheri yemhando yepamusoro, ndosaka maitiro akanaka ekugadzira achikosha zvakawandisa."

Edza: Changamire Sirivheri ($ 21; vitaminshoppe.com)

Ongororo ye