Iyo gumi neshanu Zvakanakisa Zvekuwedzera kuti Uwedzere Yako Immune System Izvozvi

Zvemukati

• Chinyorwa chakakosha
• 1. Vitamini D
• Zvinowedzera 101: Vitamin D
• 2. Zingi
• 3. Vitamin C
• 4. Elderberry
• 5. Mushonga howa
• 6–15. Zvimwe zvinowedzera zvine immune-inowedzera kugona
• Chinokosha

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.

Immune system yako ine muunganidzwa wakaomarara wemasero, mashandiro, uye makemikari anogara achidzivirira muviri wako pakurwisa utachiona, kusanganisira mavhairasi, chepfu, uye hutachiona (,).

Kuchengetedza immune yako ine hutano gore rese-yakakosha kudzivirira hutachiona uye chirwere. Kugadzira sarudzo dzakanaka dzehupenyu nekudya chikafu chinovaka muviri uye kuwana kurara kwakaringana uye kurovedza muviri ndiyo nzira dzakanyanya kukosha dzekusimbisa immune system yako.

Uye zvakare, tsvagiridzo yakaratidza kuti kuwedzera nemamwe mavitamini, zvicherwa, mahebhu, uye zvimwe zvinhu zvinogona kuvandudza mhinduro dzemumuviri uye zvinogona kudzivirira kubva kuchirwere.

Nekudaro, cherekedza kuti zvimwe zvinowedzera zvinogona kuwirirana nemushonga kana pamusoro-the-counter mishonga yauri kutora. Zvimwe zvinogona kunge zvisina kukodzera kune vanhu vane mamwe mamiriro ehutano. Ive neshuwa yekutaura nemubatsiri wako wehutano usati watanga chero chinowedzera.

Heano gumi nemashanu ekuwedzera ayo anozivikanwa nekugona kwavo immune-kukurudzira kugona.

1. Vitamini D

Vitamin D chinhu chinosanganiswa nemafuta chakakosha kuhutano nekushanda kwemasoja emuviri wako.

Vitamin D inosimudzira iyo pathogen-kurwa mhedzisiro yemonocytes uye macrophages - machena maseru eropa ayo akakosha zvikamu zvekudzivirira immune yako - uye inoderedza kuzvimba, iyo inobatsira kukurudzira immune mhinduro ().

Vanhu vazhinji vakashomeka muvhitamini iyi yakakosha, iyo inogona kukanganisa maitiro ekudzivirira muviri. Muchokwadi, mashoma mavhitamin D mazinga anosanganisirwa nenjodzi yakawedzera yezvirwere zvepamusoro zvekupemha, kusanganisira furuwenza uye allergic asthma ().

Zvimwe zvidzidzo zvinoratidza kuti kuwedzera nevhitamini D kunogona kugadzirisa immune immune. Muchokwadi, kutsvagurudza kuchangobva kuitika kunoratidza kuti kutora vhitamini iyi kunogona kudzivirira kubva kuzvirwere zvekufema.

Mune ongororo ye2019 yezviongororwo zvidzidzo zvekudzora muvanhu 11,321, kuwedzera nevhitamini D kwakadzora zvakanyanya njodzi yezvirwere zvekufema muvanhu vasina vhitamini iyi uye kudzikisira hutachiona hutachiona kune avo vane huwandu hwakakwana hwevitamin D ().

Izvi zvinoratidza maitiro ekudzivirira.

Zvimwe ongororo zvinoratidza kuti vhitamini D zvinowedzera zvinogona kuvandudza mhinduro kune antiviral kurapwa kune vanhu vane zvimwe hutachiona, kusanganisira hepatitis C neHIV (,,).

Zvichienderana nematanho eropa, chero pakati pezviuru kusvika ku4,000 IU zvekuwedzera vhitamini D pazuva zvinokwana kuvanhu vazhinji, asi avo vane kusakwana kwakakomba kunowanzoda madosi akanyanya ().

Vitamin D yakakosha pakurwisa immune basa. Matanho ane hutano eiri vhitamini anogona kubatsira kudzikisa njodzi yako yezvirwere zvekufema.

Zvinowedzera 101: Vitamin D

2. Zingi

Zinc ndeyemamineral ayo anowanzo kuwedzerwa kune zvinowedzera uye zvimwe zvigadzirwa zvehutano zvakaita semalenges izvo zvinorehwa kukurudzira immune system yako. Izvi zvinodaro nekuti zinc yakakosha pakurwisa immune system.

Zinc inodikanwa kune immune maseru kukura uye kutaurirana uye inoita basa rakakosha mukupindura kwekuputira.

Kushomeka kwechikafu ichi kunokanganisa kugona kwako kushanda zvakanaka, zvichikonzera njodzi yekuwedzera hutachiona nezvirwere, kusanganisira mabayo (,).

Kushomeka kweZinc kunokanganisa vanhu vanosvika mabhiriyoni maviri pasirese uye kunozivikanwa zvakanyanya kune vakuru vakuru. Muchokwadi, anosvika makumi matatu muzana evakwegura vanoonekwa sevasina kukwana mune chinovaka ().

Dzakawanda ongororo dzinoratidza kuti zinc zvinowedzera zvinogona kudzivirira kubva kufema turakiti hutachiona senge yakajairwa kutonhora (,).

Uyezve, kuwedzera ne zinc kunogona kubatsira kune avo vatove vanorwara.

Mune ongororo ye2019 mune makumi matanhatu nevana vakaiswa muchipatara vane chirwere chepasi chekufema (ALRIs), kutora 30 mg yeZinc pazuva kwakadzora huwandu hwese hwehutachiona uye nguva yekugara muchipatara neavhareji yemazuva maviri, zvichienzaniswa neboka re placebo ().

Supplemental zinc inogona zvakare kubatsira kudzikisira iyo nguva yechando ().

Kutora zinc kwenguva yakareba kunowanzo chengetedzeka kune vanhu vakuru vane hutano, sekureba sekunge zuva rega rega riri pasi peyakaiswa yepamusoro muganho we40 mg ye elemental zinc (.

Kuwedzeredza madosi kunogona kukanganisa kupinza kwemhangura, uko kunogona kuwedzera hutachiona hutachiona.

Kuwedzeredza ne zinc kunogona kubatsira kudzivirira kubva kuzvirwere zvekupemha uye kudzikisira nguva yezvirwere izvi.

3. Vitamin C

Vitamin C ndiyo ingangove yakakurumbira kuwedzera kutorwa kudzivirira hutachiona nekuda kwebasa rayo rakakosha muhutano hwemuviri.

Vitamini iyi inotsigira mashandiro emasero ekudzivirira uye inowedzera kugona kwavo kudzivirira kubva kutapukirwa. Izvo zvinodawo kufa kwemaseru, izvo zvinobatsira kuchengetedza immune system yako nekubvisa maseru ekare nekuatsiva nemamwe (,).

Vitamin C inoshandawo seye antioxidant ine simba, inodzivirira kubva kukuvara kunokonzerwa nekushushikana kweiyo oxidative, kunoitika pamwe nekuunganidzwa kwemamorekemu anogadziriswa anozivikanwa seasina radical radicals.

Kushushikana nekushushikana kunogona kukanganisa hutano hwemuviri uye kwakabatana nezvirwere zvakawanda ().

Kuwedzeredza nevhitamini C kwakaratidzirwa kudzikisa hurefu uye kuomarara kwehutachiona hwepamusoro hwekufema, kusanganisira iyo yakajairwa kutonhora ().

Kuongorora kukuru kwezvidzidzo makumi maviri nezviviri muvanhu vane makumi matatu nemakumi matatu nematanhatu vakaratidza kuti kugara uchiwedzera nevhitamini C paavhareji yedhizai yegiramu 1-2 pazuva rakaderedza nguva yekutonhora ne8% muvakuru uye 14% muvana ().

Sezvineiwo, ongororo iyi yakaratidzawo kuti kugara uchitora vhitamini C zvinowedzera zvakadzora zvinoitika zvinotonhora zvevanhu vari pasi pekushushikana kwepanyama, kusanganisira vamhanyi vemujaho wemauto nemasoja, vanosvika 50% (,).

Pamusoro pezvo, kurapwa kwakanyanya kwevhitamini C kwakaratidzwa kunatsiridza zviratidzo muvanhu vane hutachiona hwakakomba, kusanganisira sepsis uye zvakanyanya kufema kunetseka chirwere (ARDS) zvinokonzerwa nehutachiona hutachiona ().

Zvakadaro, zvimwe zvidzidzo zvakaratidza kuti iro basa revhitamini C mune ino mamiriro achiri kuongororwa (23,).

Zvese mune zvese, mhedzisiro iyi inosimbisa kuti vhitamini C inowedzera inogona kukanganisa zvakanyanya hutano hwemuviri, kunyanya kune avo vasingakwanise kuwana vhitamini kuburikidza nedhayeti yavo.

Iyo yepamusoro muganho wevhitamini C ndeye 2,000 mg. Supplemental mazuva ese madosi anowanzo kuve pakati pe250 ne1,000 mg (25).

Vitamin C yakakosha kune hutano hwemuviri. Kuwedzeredza neichi chikafu kunoderedza nguva uye kuomarara kwepamusoro nzira dzekufema, kusanganisira dzihwa.

4. Elderberry

Dema elderberry (Sambucus nigra), iyo yakagara ichishandiswa kurapa hutachiona, iri kuongororwa nekuda kwayo mhedzisiro yehutano hwemuviri.

Mune bvunzo-chubhu zvidzidzo, elderberry dhizaini inoratidza ine simba rekurwisa mabhakitiriya uye antiviral kugona kurwisa hutachiona hutachiona hunokonzeresa kumusoro kwekufema hutachiona hutachiona nematambudziko ehutachiona hutachiona (, 27),

Uyezve, zvakaratidzwa kuwedzera immune system mhinduro uye zvinogona kubatsira kupfupisa iyo nguva uye kuomarara kwechando, pamwe nekuderedza zviratidzo zvine chekuita nehutachiona hutachiona (,).

Kuongororwazve kwe4 kwakangoerekana kwadzorwa zvidzidzo muvanhu zana nemakumi masere vakaona kuti elderberry zvinowedzera zvakanyanya kudzikisira kumusoro kwekufema zviratidzo zvinokonzerwa nehutachiona hutachiona ().

Chidzidzo chekare, chemazuva mashanu kubva muna2004 chakaratidza kuti vanhu vane furuwenza vaiwedzera ne 1 kikapu (15 mL) ye elderberry manyuchi kanomwe pazuva vakawana zororo rechiratidzo mazuva mana apfuura kupfuura avo vasina kutora sirasi uye vaive vasingavimbe zvakanyanya pamushonga (31).

Nekudaro, chidzidzo ichi ndechechinyakare uye chakatsigirwa neye elderberry sira yekugadzira, iyo inogona kunge yakanganisa mhedzisiro (31).

Elderberry zvinowedzera zvinowanzo kutengeswa mune yemvura kana capsule fomu.

Kutora elderberry zvinowedzera zvinogona kudzora ekumusoro zviratidzo zvekufema zvinokonzerwa nehutachiona hutachiona uye kubatsira kudzikamisa furu zviratidzo. Zvisinei, kumwe kutsvagurudza kunodiwa.

5. Mushonga howa

Mushonga howa ave achishandiswa kubvira kare kudzivirira uye kubata hutachiona uye chirwere. Mhando zhinji dzehowa howa dzakadzidzwa nekuda kwesimba ravo rekusimudzira immune.

Mhando dzinopfuura mazana maviri nemakumi mapfumbamwe dzinozivikanwa dzemushonga howa dzinozivikanwa kuve nehunhu-hunosimudzira zvivakwa ().

Cordyceps, mane weshumba, maitake, shitake, reishi, uye turkey muswe ese marudzi akaratidzirwa kubatsira hutano hwemuviri ().

Kumwe kutsvagurudza kunoratidza kuti kuwedzera nemhando dzakasiyana dzemushonga howa kunogona kusimudzira hutano hwemuviri munzira dzinoverengeka, pamwe nekuderedza zviratidzo zvemamwe mamiriro, kusanganisira asthma nemapapu hutachiona.

Semuenzaniso, ongororo mumakonzo ane tibhii, chirwere chakakomba chebhakitiriya, chakawana kuti kurapwa necordyceps kwakadzora zvakanyanya bhakitiriya mumapapu, yakawedzera immune immune, uye kudzikisira kuzvimba, zvichienzaniswa neboka re placebo ().

Mune ongororo, masvondo masere kudzidza kuvanhu makumi manomwe nevasere, kuwedzera ne1.7 gramu yecordyceps mycelium tsika yakaburitswa kwakatungamira mukuwedzera kwakakosha makumi matatu nesere muzana muchiitiko chemasero emhondi (NK) maseru, rudzi rweropa jena reropa rinodzivirira hutachiona ( ).

Turkey muswe mumwe mushonga wekurapa uyo une simba pahutano hwemuviri. Kutsvagurudza muvanhu kunoratidza kuti turkey muswe unogona kusimudzira mhinduro dzemumuviri, kunyanya kune vanhu vane mamwe marudzi ekenza (,).

Mazhinji mamwe howa wekurapa akaverengerwa iwo mabhenefiti avo pahutano hwemuviri zvakare. Mishonga howa zvigadzirwa zvinogona kuwanikwa muchimiro chetiniti, tii, uye zvinowedzera (,,,).

Mhando dzakawanda dzekurapa howa, kusanganisira cordyceps uye turkey muswe, inogona kupa immune-inosimudzira uye antibacterial mhedzisiro.

6–15. Zvimwe zvinowedzera zvine immune-inowedzera kugona

Kunze kwezvinhu zvakanyorwa pamusoro, akawanda ekuwedzera anogona kubatsira kugadzirisa immune mhinduro:

• Astragalus. Astragalus mushonga unowanzoshandiswa muChinese Chinese mushonga (TCM). Kutsvaga kwemhuka kunoratidza kuti dhizaini yayo inogona kuvandudza zvakanyanya mhinduro dzine chekuita ne immune ().
• Selenium. Selenium imamineral iyo yakakosha kune hutano hwemuviri. Kutsvagurudza kwemhuka kunoratidza kuti selenium inowedzera inogona kusimudzira hutachiona hwehutachiona maronda ehururu, kusanganisira H1N1 (,,).
• Garlic. Garlic ine simba rinopesana nekuzvimba uye antiviral zvinhu. Yakaratidzirwa kusimudzira hutano hwemuviri nekusimudzira masero machena eropa senge NK maseru uye macrophages. Nekudaro, kutsvagisa kwevanhu kune mashoma (,).
• Andrographis. Muriwo uyu une andrographolide, terpenoid komputa inowanikwa iine antiviral mhedzisiro pakurwisa kufema-chirwere-chinokonzera hutachiona, kusanganisira enterovirus D68 nefuruwenza A (,,).
• Licorice. Licorice ine zvinhu zvakawanda, kusanganisira glycyrrhizin, iyo inogona kubatsira kudzivirira kubva kuzvirwere zvehutachiona. Zvinoenderana neongororo-yehubhubhu yekutsvagisa, glycyrrhizin inoratidza antiviral chiitiko kurwisa zvakakomba zvakanyanya kufema-syndrome-inoenderana coronavirus (SARS-CoV) ().
• Pelargonium sidoides. Kumwe kutsvagurudza kwevanhu kunotsigira kushandiswa kweichi chirimwa chemuti wekudzora zviratidzo zvehutachiona hwehutachiona hwehutachiona, kusanganisira dzihwa uye bronchitis. Zvakadaro, mhedzisiro inosanganiswa, uye kumwe kutsvagurudza kunodiwa ().
• B mavhitaminzi akaoma. B mavitamini, anosanganisira B12 uye B6, akakosha pakuita immune immune mhinduro. Asi, vakuru vazhinji vakashomeka mazviri, izvo zvinogona kukanganisa hutano hwemuviri (,).
• Curcumin. Curcumin ndicho chinonyanya kushanda chinoumba mu turmeric. Iine simba rinopesana nekuzvimba, uye zvidzidzo zvemhuka zvinoratidza kuti zvinogona kubatsira kugadzirisa immune immune ().
• Echinacea. Echinacea rudzi rwezvirimwa mumhuri ye daisy. Dzimwe mhando dzakaratidzirwa kuvandudza hutano hwemuviri uye dzinogona kunge dziine antiviral mhedzisiro kurwisa hutachiona hwakawanda hwekufema, kusanganisira yekufema syncytial hutachiona uye rhinoviruses ().
• Propolis. Propolis chinhu chakafanana nebwe rinogadzirwa neuchi hweuchi kuitira kuti ishandiswe sechisimbiso mumikoko. Kunyangwe iine inoshamisa immune-inosimudzira mhedzisiro uye inogona kunge iine antiviral zvivakwa futi, kumwe kutsvagurudza kwevanhu kunodiwa ().

Zvinoenderana nezvakabuda mukutsvagisa kwesainzi, zvinowedzerwa zvakanyorwa pamusoro zvinogona kupa masimba ekudzivirira immune.

Zvisinei, ramba uchifunga kuti mazhinji eaya anowedzera 'zvinogona kuitika pahutano hwemuviri hazvina kunyatso kuyedzwa muvanhu, zvichiratidza kudiwa kwezvidzidzo zvenguva yemberi.

Astragalus, gariki, curcumin, uye echinacea ndezvimwe zvezvinowedzera izvo zvinogona kupa immune-inowedzera zvivakwa. Zvakadaro, ivo havana kunyatso kuyedzwa muvanhu, uye kumwe kuongorora kunodiwa.

Chinokosha

Zvakawanda zvinowedzerwa pamusika zvinogona kubatsira kuvandudza hutano hwemuviri. Zinc, elderberry, uye mavitamini C uye D ndezvimwe zvezvinhu zvakatsvakirwa kugona kwavo kusimudzira masimba.

Zvisinei, kunyangwe izvi zvinowedzera zvinogona kupa diki bhenefiti yehutano hwemuviri, havafanirwe uye havagone kushandiswa sekutsiva mararamiro ane hutano.

Kuchengetedza kudya kwakaringana, kuwana kurara kwakaringana, kuita chiitiko chemuviri nguva dzose, uye kusaputa dzimwe dzenzira dzakakosha kwazvo dzekubatsira kuchengetedza immune system yako uye kudzikisira mikana yako yehutachiona nezvirwere.

Kana iwe ukafunga kuti iwe unoda kuyedza yekuwedzera, taura nemupi wako wekuchengeta hutano kutanga, sezvo zvimwe zvinowedzera zvinogona kubatana nemimwe mishonga kana zvisina kukodzera kune vamwe vanhu.

Uyezve, yeuka kuti hapana humbowo hwesainzi hunoratidza kuti chero ipi zvayo inogona kudzivirira kubva kuCOVID-19 - kunyangwe hazvo mamwe acho angave aine antiviral properties.