10 Kudzivirirwa-Kuwedzera Zvinwiwa Kuti Unwe Paunenge Uchirwara

Zvemukati

• Kutsigira immune system yako
• 1. Orange, grapefruit, uye mamwe maranjisi
• Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)
• 2. Green apuro, karoti, uye orenji
• Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)
• 3. Beet, karoti, ginger, uye apuro
• Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)
• 4. Tomato
• Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)
• 5. Kale, madomasi, uye celery
• Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)
• 6. Strawberry uye kiwi
• Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)
• 7. Strawberry nemango
• Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)
• 8. Watermelon mint
• Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)
• 9. Mbeu yemanhanga
• Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)
• 10. Green apuro, lettuce, uye kare
• Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)
• Chengetedza immune system yako yakasimba

Kutsigira immune system yako

Ma immune immune ako anogara achishanda, kufunga kuti ndeapi maseru emuviri wako uye asiri. Izvi zvinoreva kuti inoda dosi ine hutano yemavitamini uye mamineral kuchengetedza simba rayo kumusoro uye kuenda.

Aya maresipi anotevera akazara nezvakakosha zvinovaka hutano hwezuva nezuva kana kurwisa hutachiona hwakatonhora kana dzihwa.

Dzidza kuti ndeapi hutachiona-hunowedzera zvinovaka muviri muto wega wega, smoothie, kana mukaka wembeu une kuti iwe ugone kutanga mangwanani ako nekuwedzera kunozorodza kumatunhu ako edziviriro echisikigo.

1. Orange, grapefruit, uye mamwe maranjisi

Mufananidzo naRufaro Chikafu Tube

Uku kuputika kwecitrus neHappy Foods Tube kune zvinopfuura zvakakwana zvekudya kwako kwezuva nezuva kwevhitamini C.

Vitamin C ine antioxidant zvivakwa, zvinodzivirira ako maseru kubva kuzvinhu zvinokuvadza muviri.

Kushomeka kwevhitamini C kunogona kutungamira kunonoka kupora kwemaronda, kushomeka kwekudzivirira immune, uye kutadza kunyatso kurwisa hutachiona.

Parizvino hapana humbowo hwekuti muromo vhitamini C inoshanda mukudzivirira kutapurirana kweiyo coronavirus nyowani (SARS-CoV-2) kana kurapa chirwere chinokonzera, COVID-19.

Nekudaro, tsvagiridzo yakaratidza kuvimbisa kweiyo intravenous (IV) infusion yevhitamin C se COVID-19 kurapwa.

Mamwe makiriniki ekuedzwa ari mumabasa ekurapa, kwete kudzivirira, uchishandisa IV infusion, kwete remuromo kurapwa.

Zvisinei, kana iwe uine kutonhora, kuwedzerwa kwemavhitamini C kunogona kukonzera zviratidzo zvishoma uye nekukurumidza kupora. Kune vanhu vakuru, muganho wepamusoro unoregererwa ndiwo zviuru zviviri zvemamirigiramu (mg) pazuva.

Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)

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  2. Green apuro, karoti, uye orenji

  

  Mufananidzo neUrban Umbrella

  
  

  Makarotsi, maapuro, nemaorenji mubatanidzwa wekukunda wekubatsira muviri wako kuzvidzivirira pamwe nekurwisa hutachiona.

  Maapuro nemaaranjisi zvinokupa vitamini C yako.

  Vitamin A, inova zvakare, inowanikwa mumakarotsi muchimiro cheiyo antioxidant beta carotene.

  Makarotsi anewo vhitamini B-6, iyo inoita basa rakakosha mukudzivirira maseru ekuzvidzivirira uye kugadzirwa kweantibody.

  Dzvanya apa kuti uwane recipe neiyo Urban Umbrella iyo inokuwanisa iwe kupenya uye kuenda mangwanani. Iyo tartness yemapuro akasvibira inonyatso cheka kuburikidza nekutapira kwemakarotsi nemaorenji.

  Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)

  • potasium kubva kumakarotsi
  • vhitamini A kubva kumakarotsi
  • vhitamini B-6 kubva kumakarotsi
  • vhitamini B-9(folate) kubva kumaranjisi
  • vhitamini C kubva kumaranjisi uye apuro
  

  3. Beet, karoti, ginger, uye apuro

  Mufananidzo neMinimalist Baker

  
  

  Iri juzi rinosimbisa neMinimalist Baker rine matatu midzi miriwo iyo inobatsira immune immune yako uye kudzikisa kuzvimba zviratidzo.

  Kuzvimba kunowanzo kuve immune immune kune hutachiona hunobva kumavirusi kana bhakitiriya. Zviratidzo kana dzihwa zviratidzo zvinosanganisira kubuda mvura, kukosora, uye kurwadziwa kwemuviri.

  Vanhu vane rheumatoid arthritis vanogona kuwana muto uyu zvakanyanya kubatsira, sezvo ginger ine anti-kupisa mhedzisiro.

  Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)

  • potasium kubva kumakarotsi, beet, uye apuro
  • vhitamini A kubva kumakarotsi uye beet
  • vhitamini B-6 kubva kumakarotsi
  • vhitamini B-9(folate) kubva kumabheet
  • vhitamini C kubva paapuro
  

  4. Tomato

  Mufananidzo naElise Bauer we Simply Recipes

  Nzira yakanakisa yekuve nechokwadi chekuti muto wedomasi uri mutsva uye hauna zvakawanda zvekuwedzera zvigadzirwa kuzviita iwe pachako. Simply Recipes ine yakanakisa recipe iyo inongodaidzira kune mashoma zvigadzirwa.

  Chikamu chakanakisa? Hapana juicer kana blender inodikanwa, kunyange iwe uchizoda kumomesa mabiti uye zvidimbu kuburikidza nesefa.

  Madomasi akapfuma muvhitamini B-9, inowanzozivikanwa se folate. Inobatsira kudzikisa njodzi yako yezvirwere. Madomasi anopawo zviyero zvine mwero zvemagesium, inorwisa kuzvimba.

  Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)

  • magnesium kubva kumatomatisi
  • potasium kubva kumatomatisi
  • vhitamini A kubva kumatomatisi
  • vhitamini B-6 kubva kumatomatisi
  • vitamini B-9 (folate) kubva kumatomatisi
  • vhitamini C kubva kumatomatisi
  • vhitamini K kubva kumatomatisi uye celery
  

  5. Kale, madomasi, uye celery

  Kale ndiyo yakakosha mumajusi mazhinji egirini, asi iyo Kale Mary - iyo yaTesco inotora Mariya ane ropa - ndeyechokwadi yemhando.

  Panzvimbo yekucheka kuravira kwekare nezvibereko zvinotapira, iyi recipe inoshandisa muto wedomasi, ichiwedzera zvinopfuura zvakakwana vhitamini A.

  Kuwedzera zvimwe zvinonhuhwirira horseradish kune ino kamukira kunogona zvakare kupa zvinopesana nekuzvimba mabhenefiti, sekumwe kutsvagurudza. Blend it for a drink inozomutsa pfungwa dzako.

  Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)

  • magnesium kubva muto wedomasi
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    6. Strawberry uye kiwi

    Mufananidzo neWakafukidzwa Zvakanaka

    Strawberries uye kiwis ndedzimwe sarudzo dzakanaka dzekuisa muvhitamini C-yakazara chinwiwa. Sezvo zvinotora makapu mana emastrawberry kugadzira 1 mukombe wejusi, ungangoda kuenzanisa michero iyi mune smoothie pane kuita muto.

    Tinoda iyi recipe ne Well Plated, iyo inosanganisira mukaka wakaoma. Mukaka mutsime wakanaka weprotein uye vhitamini D, izvo zvakaoma kuuya nemajusi anoshandisa michero chete kana miriwo.

    Vanhu vazhinji vakashomeka muvhitamini D, iyo inowanikwa zvakanyanya muchiedza chezuva uye zvidiki zvidiki mune zvigadzirwa zvemhuka. Matanho ane hutano, anowanikwa kuburikidza nechiedza chezuva, chikafu, kana zvinowedzerwa, zvinoderedza njodzi yako yezvirwere zvekufema sepumonia kana dzihwa.

    Imwe ongororo ichangoburwa inoratidza kubatana pakati pekushomeka kwevhitamini D uye hutachiona huwandu uye kuomarara. Miedzo yemakiriniki inodiwa kuti uone kana iine maitiro akafanana paSARS-CoV-2, iyo coronavirus nyowani.

    Nekuwedzera kwekuwedzera, chinja mukaka kwemaounzi mashoma eprobiotic-akapfuma yogati yeGreek. Kutora mapurobioti kunogona kubatsira maseru ako kuchengetedza antimicrobial barriers. Probiotic inowanzo kuwanikwa mune zvinowedzera uye chikafu chakavira.

    Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)

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      7. Strawberry nemango

      Mufananidzo neKunzwa Kwakanaka Foodie

      Inzwa Kwakanaka Foodie's sitirobheri mango smoothie ndiyo nzira ine hutano yekugutsa zvishuwo zvako zvebrunch isina mugumo. Iyi kamukira inoshandisa muchero wakaomeswa nechando, uyo unorongedza punch imwechete yekudya semuchero mutsva.

      Iwe unogona zvakare kusarudza kushandisa zvese zvitsva michero kana uinazvo paruoko.

      Vitamini E kubva kumango uye mukaka wealmond unowedzera mamwe antioxidant mabhenefiti ekusimudzira immune system, kunyanya kune vakuru vakuru.

      Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)

      • calcium kubva pamukaka weamondi
      • manganese kubva kumastrawberry
      • potasium kubva kumastrawberry
      • vhitamini A kubva kumango uye karoti
      • vhitamini B-6 kubva kumango
      • vitamini B-9 (folate) kubva kumastrawberry uye mango
      • vhitamini C kubva kumastrawberry, mango, uye orenji
      • vhitamini D kubva pamukaka weamondi
      • vhitamini E kubva pamango uye mukaka weamondi
      

      8. Watermelon mint

      Mufananidzo naVeg Mapepa eIndia

      Watermelon haringove rakapfuma muvitamin C uye arginine (iyo inogona kusimbisa immune system yako), asi zvakare inogona kubatsira kudzikamisa mhasuru kusuruvara. Tsvina kusuruvara chiratidzo chakajairika chefuruu, kunyanya kune vakuru vakuru.

      Mvura inorema yemuchero uyu inogona zvakare kuita kuti zvive nyore kuita muto (uye zvinoita sekunge kushomeka kwemuchero).

      Tarisa uone recipe yaDassana ye watermelon mint juice kuVeg Recipes eIndia. Iwe unogona zvakare kusanganisa muto wewisi nemimwe michero yakajeka yemichero, yakadai seapuro kana orenji, iyo inogona kunge isina vhitamini yakawanda.

      Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)

      • arginine kubva pavise
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        9. Mbeu yemanhanga

        Mufananidzo naTrent Lanz weThe Blender Girl

        Mazhinji manhanga ejusi mapikicha online anosanganisira akawanda akawedzerwa mashuga kana anoda chitoro-chakatengwa apuro muto.

        Ichi ndicho chikonzero takasarudza kuisa iyi manhanga yemukaka mhodzi yemukaka neiyo Blender Musikana panzvimbo. Iyo ndeimwe yeanotsva, mapapiro echisikigo anowanikwa online. Inoshanda sehwaro hwakakura hwemichero smoothies futi.

        Iyo yekuwedzera hutano mabhenefiti zvakare akaoma kufuratira. Kwete uyu mukaka chete unosimudzira immune system yako, asi inogona zvakare kubatsira yako:

        • hutano hwepfupa
        • kubereka zviratidzo kana mhedzisiro senge
        • Urinary hutano
        • bvudzi neganda
        • Hutano hwepfungwa
        • hutano hweprostate

        Mbeu yemanhanga ndiyo sosi huru yezinc. Zinc yatove chinhu chinowanzoitika mumishonga yakawanda yechando, nekuda kwekukosha kwayo pane zvese kuzvimba uye immune system.

        Vatsvagiri vemuAustralia vari kutsvaga kupinda mukati memubatanidzwa wezinc senzira yekurapa nyaya dzekufema dzakabatana neCOVID-19.

        Zvakare mumabasa mune imwe kiriniki yeU.S. yekuyedza kuongorora kuitika kweZinc (pamwe chete nemamwe marapirwo) pakudzivirira hutachiona hweSARS-CoV-2.

        Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)

        • magnesium kubva kumhodzi dzungu
        • manganese kubva kumhodzi dzungu
        • potasium kubva pamazuva
        • zinc kubva kumhodzi dzungu
        

        10. Green apuro, lettuce, uye kare

        Mufananidzo naNdiratidze Yummy

        Muriwo-wakavakirwa muto wakasvibira isimba rezvinhu zvinovaka muviri zvinosimudzira immune system yakasimba.

        Ndiratidze ini Yummy ine yakanakira nzira iyo ichaita chero munhu, kusanganisira vana, kufara kunwa zvavo magidhi.

        Kanda mune mashoma eparsley kana sipinashi yemamwe mavitamini A, C, uye K.

        Zvinozivikanwa zvinovaka muviri (mune imwechete inoshumira)

        • iron kubva kare
        • manganese kubva kare
        • potasium kubva kare
        • vhitamini A kubva kune yekare uye celery
        • vitamini B-9 (folate) kubva kune celery
        • vhitamini C kubva kare uye ndimu
        • vhitamini K kubva ku cucumber uye celery
        

        Chengetedza immune system yako yakasimba

        Kugadzira majuice, smoothies, uye zvinwiwa zvinovaka muviri ndeimwe yenzira dzinonaka dzekugara uine hutano. Hazvina mhosva kuti ndeipi yaunoda, iwe unogona kugara uchiwedzera zvimwe zvepamusoro zvekudya zvakaita sembeu dzechia uye hutachiona hwegorosi kune mamwe marapirwo ehutano.

        Dzimwe nzira dzekuchengetedza immune system yako yakasimba inosanganisira kuita hutsanana, kugara uine hydrated, kurara zvakanaka, kudzikisira kushushikana, uye kurovedza muviri kazhinji.

        Shandisa blender

        Kana iwe usina juicer, shandisa blender. Wedzera 1 mukombe wemvura yekokonati kana mukaka wemukaka kuti muchina uende. Iwe zvakare uchabatsirwa kubva kune iyo fiber zvemukati weakasanganiswa smoothie.