Lokacin da kariyar mu ta raunana, muna lura da shi: ƙarin sanyi, gajiya, har ma da rashin narkewa. Labari mai dadi shine Abin da muka sanya a kan farantinmu yana tasiri kai tsaye ga tsarin rigakafi.Babu harsashi na azurfa, amma akwai tsarin abinci da halaye waɗanda, haɗuwa, suna taimakawa wajen samun "garkuwa" mafi kyawun shiri don fuskantar ƙwayoyin cuta da ƙwayoyin cuta.
Bugu da ƙari, akwai lokuta da ƙungiyoyi waɗanda ke da kyau a inganta har ma da ƙari: yara, lokutan damuwa, canje-canje na yanayi, ko maganin ciwon dajiA cikin waɗannan yanayi, tsaftace abincin ku, samun isasshen barci, da motsa jiki akai-akai yana haifar da bambanci. Bari mu dubi, daki-daki kuma a aikace, abin da za ku ci da yadda za ku tsara kanku don ƙarfafa tsarin rigakafi-ba tare da alkawuran banmamaki ba, amma tare da shaida da hankali.
Me yasa yake da mahimmanci don inganta tsarin garkuwar jikin ku
Immunity shine shingen mu daga cututtukan cututtuka. A cikin yara, har yanzu yana tasowa, kuma a cikin manya, damuwa, rashin barci, ko rashin abinci mai kyau na iya shafar shi. Abincin iri-iri tare da 'ya'yan itatuwa, kayan lambu, sunadaran sunadaran inganci, legumes da mai mai lafiya shine mabuɗin don kiyaye kariyar ku cikin siffar.
Bayan adadin kuzari, wasu micronutrients suna da sha'awa: Vitamins A, C, D, E da B hadaddun, da ma'adanai irin su zinc, selenium, magnesium da jan karfeFiber da kayan abinci mai ƙima suma suna da mahimmanci saboda tasirin su akan microbiota na gut, maɓalli na ma'auni na rigakafi.
Tsarin rayuwa yana da mahimmanci, da yawa: matsakaicin motsa jiki, tsaftar hannu, sarrafa damuwa, da isasshen ruwaBabu mafita na sihiri: game da ƙara ƙananan yanke shawara kowace rana.
Bayani mai amfani: Ana motsa sinadarin Vitamin D ta matsakaicin fitowar rana (kimanin mintuna 15, sau 3 a mako)ko da yaushe yin amfani da hankali bisa ga fata, kakar da kuma shawarwarin kariya na hoto.
Abincin da ke ƙarfafa garkuwar yara
Yara suna ci gaba da tuntuɓar ƙwayoyin cuta da ƙwayoyin cuta a makaranta, wurin shakatawa, ko ayyukan da suka wuce. An ƙarfafa tsarin rigakafin ku ta hanyar cikakken abinci mai daidaitacce, mai wadatar sabo, kala-kala da abinci iri-iri.
Daga cikin abubuwan da ake bukata akwai bitamin A, C, D, E da zincVitamin A yana tallafawa shinge na jiki (fata da mucous membranes); bitamin C yana shiga cikin aikin fararen jini; bitamin D yana daidaita ƙwayoyin rigakafi; bitamin E yana aiki azaman antioxidant; kuma zinc yana da mahimmanci don amsawar rigakafi da warkar da raunuka.
Gut microbiota yana da alhakin kuma yana da mahimmanci a ciyar da shi da kyau: Fiber daga 'ya'yan itatuwa, kayan lambu, legumes da hatsi gabaɗaya, da abinci mai ƙima kamar yogurt ko kefirGut iri-iri da "cike da kyau" yana da alaƙa da ƙarin kwanciyar hankali.
Nisantar abincin da aka sarrafa sosai (masu yawan sukari, gishiri da kitse marasa inganci) gwargwadon yuwuwar yana taimakawa sosai. Yanayin da ke da ƙarancin soda, irin kek, da kayan ciye-ciye masu gishiri yana rage ƙananan kumburi. kuma ya bar wuri don abinci mai kyau don ɗaukar sarari.
Abubuwan da ke tattare da su a gida: Abincin karin kumallo mai gina jiki, ruwa a ko'ina cikin yini, barci mai dacewa da shekaru, wasan motsa jiki, da wanke hannuBa wai hargitsa abubuwa ba ne, a’a, a’a, ana samun ingantaccen tsari da abin da kullum muke da shi.
Abinci tara masu “abokai” ga tsarin rigakafi na yara
- 'Ya'yan itacen Citrus da sauran masu arziki a cikin bitamin C: lemu, tangerines, lemun tsami, innabi, kiwi, broccoli ko KaleVitamin C yana taka rawa a cikin rigakafi kuma yana aiki azaman antioxidant.
- Yogurt tare da probiotics da abinci mai ƙwanƙwasa: yogurt mai laushi, kefir, sauerkraut, kimchi ko misoSuna tallafawa bambance-bambancen microbiome, mabuɗin madaidaicin amsawar rigakafi.
- Ginger da tafarnuwa: Suna samar da mahadi tare da maganin ƙwayoyin cuta da ƙwayoyin cutaTafarnuwa sananne ne saboda abun ciki na allicin; ginger don abun ciki na gingerol.
- Kifi mai kitse: salmon, kifi, sardine ko tunaOmega-3 fatty acids yana taimakawa wajen daidaita kumburi.
- Karas, dankalin turawa mai zaki da kabewa (duba Properties na karas): mai arziki a cikin beta-carotene wanda jiki ke canza zuwa bitamin Amuhimmanci ga mucous membranes da fata.
- Kwayoyi (a cikin nau'ikan da suka dace da shekaru): almonds, hazelnuts ko walnutstare da bitamin E da mai lafiya; ga ƙananan yara, bayar da ƙasa ko nau'in kirim 100% don guje wa shaƙewa.
- Legumes: lentil, kaji, wakeSuna samar da furotin, fiber, da ma'adanai irin su zinc.
- Qwai: kayan abinci masu inganci da bitamin DYawaita don tortillas, ƙwai da aka murƙushe, ko yin burodi.
- Ganyen ganye: alayyafo, chard ko broccoli, cike da bitamin, ma'adanai da antioxidants.
Sunadaran, antioxidants, da mahimmin micronutrients a cikin manya
Sunadaran suna tallafawa tsokoki, ƙasusuwa, jini, metabolism, da rigakafi kanta. Ciki har da yin amfani da furotin a kowane abinci yana taimakawa wajen kiyaye tsarin.A matsayin ma'ana, abincin da aka ba da shawarar yau da kullum yana kusa da 56 g / rana ga maza da 46 g / rana ga mata (zai iya bambanta dangane da nauyi da aiki).
Abubuwan da aka ba da shawarar: nama maras tushe, kaji, kifi, abincin teku, kayan kiwo, qwai, legumes, tofu/soya da goroA cikin abinci mai cin ganyayyaki/vegan, hada legumes da dukan hatsi na inganta bayanin martabar amino acid.
Antioxidants suna kawar da danniya mai oxidative wanda ke "lalata" kwayoyin mu. Vitamin C, bitamin E, carotenoids da selenium suna da yawa a cikin 'ya'yan itatuwa da kayan marmari masu launi da goro da tsaba. Ka yi tunanin bakan gizo akan farantinka: blueberries, dankalin turawa mai dadi, barkono barkono ja, ganye mai ganye, 'ya'yan itatuwa citrus…
Vitamin D ya cancanci babinsa: yana ciki qwai, kayan kiwo masu ƙarfi da yoghurt, salmon da tunaDuk da haka, ana kuma haɗa shi da hasken rana. Babban shawarar da aka ba da shawarar shine game da 15 mcg / rana, kuma a lokuta masu ƙarancin matakan, ana iya yin la'akari da kari a ƙarƙashin jagorancin ƙwararrun ƙwararrun kiwon lafiya.
Zinc yana shiga cikin amsawar rigakafi, warkar da rauni, da rarraba tantanin halitta. Abincin teku (kawa, kaguwa), nama maras kyau, legumes da yogurt Waɗannan tushe ne masu kyau. Selenium yana goyan bayan kariyar antioxidant (duba Kwayar Brazil, kifi mai mai, tafarnuwa da broccoliMagnesium yana da tasirin anti-mai kumburi (yana da yawa a cikin magnesium). avocado, goro, legumes da kayan lambu). Kuma jan ƙarfe, kodayake ana buƙatar kaɗan, yana da mahimmanci (a legumes, dukan hatsi da goro).
Koren shayi da sauran “maganin antioxidant”
Koren shayi ya ƙunshi catechins irin su epigallocatechin gallate, waɗanda ke da alaƙa da tasirin antioxidant da anti-mai kumburi. Ciki har da shi azaman abin sha na yau da kullun na iya zama ƙari mai kyau.ko da yaushe a cikin wani iri-iri na abinci. Ana samun sauran abubuwan da ake amfani da su na antioxidants a cikin jajayen 'ya'yan itatuwa, kayan lambu masu duhu, da kayan lambu masu tsananin launi.
Ido: Babu abinci ɗaya da ke hana ko warkar da cuta.Ƙimar ta ta'allaka ne a cikin tarawa na yau da kullun na zaɓuɓɓuka masu lafiya, ba cikin samfuri ɗaya ba.
Breakfasts cewa "farawa" tsarin rigakafi
Abincin karin kumallo ba wajibi ba ne idan ba ku da yunwa, amma idan kun ci karin kumallo, ku sanya shi mai mahimmanci. Kwano na hatsi gabaɗaya tare da goro da 'ya'yan itace sabo Yana ba da fiber, micronutrients, da kitse masu lafiyan zuciya. Za a iya shirya oatmeal tare da madara ko madara mai tsire-tsire kuma ana iya yin shi da kirfa ko tsaba.
Yogurt na halitta (mafi dacewa tare da al'adun rayuwa) shine babban tushe don cizon farko na yini. Yana ba da probiotics da furotin, kuma yana haɗuwa da ban mamaki tare da yankakken 'ya'yan itace.dintsin goro ko chia ko tsaban flax.
Jajayen 'ya'yan itatuwa kamar blueberries suna cike da antioxidants. Sun shahara saboda rawar da suke takawa a lafiyar fitsariKuma a aikace, 'ya'yan itace ne masu amfani don ƙara launi da dandano. Jajayen inabi kuma suna aiki da kyau: ƴan guda sun cika kwano iri-iri.
'Ya'yan itatuwa Citrus (orange, Tangerine, innabi, lemun tsami) da kiwi suna tafiya tare daidai. Its bitamin C "mai" martani na farin jini KwayoyinZai fi kyau a ci dukan 'ya'yan itace maimakon shan ruwan 'ya'yan itace don cin gajiyar fiber, kodayake ruwan 'ya'yan itace da aka matse lokaci-lokaci shima yana taimakawa.
Honey, ba tare da ƙari ba, na iya zama madadin dandano a cikin infusions ko gurasa. Yana da alaƙa da abubuwan kashe ƙwayoyin cuta saboda abun ciki na mahadi irin su inhibin.Idan akwai rashin jin daɗi a cikin makogwaro, cakudaccen madara / jiko tare da ɗan zuma kaɗan na iya ba da taimako.
Kuma kada mu manta da abubuwan yau da kullun: ruwa a ko'ina cikin yiniHydration yana inganta samar da lymph, "transport" na ƙwayoyin rigakafi a cikin jiki.
Sauran abincin sha'awa da halaye waɗanda ke alama
Kifi mai mai (salmon, tuna, sardines, mackerel) yana samar da omega-3. Yin amfani da matsakaici da na yau da kullum yana taimakawa wajen daidaita kumburiMadadin da farin kifi, legumes da ƙwai don daidaitaccen mako.
Namomin kaza (namomin kaza, namomin kaza na yanayi) sun dace sosai a cikin tsarin "pro-defense". Suna samar da fiber da mahaɗan bioactive masu ban sha'awa irin su beta-glucans.
Legumes doki ne mai nasara: furotin kayan lambu, ƙarfe, zinc da fiberLentils tare da kayan lambu, chickpea hummus, ko wake-wake tare da barkono sun dace da kusan kowane menu.
A cikin babin rayuwa, samun isasshen barci yana da maki. Barci mara kyau kuma na ɗan lokaci kaɗan yana ƙara saurin kamuwa da cututtuka kuma yana rage saurin dawowa. Daidaita jadawalin ku kuma ba da fifikon tsaftar barci.
Matsakaicin aiki na jiki yana haɓaka yaduwar ƙwayoyin rigakafi kuma yana taimakawa sarrafa damuwa. Yin tafiya cikin gaggawa, keke, ko motsa jiki a gida Waɗannan zaɓuɓɓukan gaskiya ne. Kuma, ba shakka, tsaftar hannu da ladabi na numfashi suna da mahimmanci don karya sarƙoƙi na watsawa.
Game da kari: Babu wata shaida cewa shan megadoses na bitamin yana inganta tsarin rigakafi idan babu rashi.Yi kimanta sakamakon lab kuma tuntuɓi ƙwararru kafin shan kari.
15 abinci wanda, hade, ya rufe abubuwan da ake bukata
Jagora don ƙirƙirar menus iri-iri ba tare da ciwon kai ba. Yi amfani da su kamar guntuwar wasanin gwada ilimi mai gina jiki tsawon mako:
- Citrus
- Red barkono
- Broccoli
- Alayyafo
- Yogurt
- Don Allah
- Chickpeas
- Namomin kaza
- Pollo
- Sunflower tsaba
- Salmon
- Avocado
- Ƙungiyar
- Kwai
- Dukan hatsi
Tare da waɗannan "tushen", Kuna samun bitamin antioxidant, ma'adanai masu mahimmanci, cikakkun furotin, fiber, da mai mai lafiyaMakullin shine a cikin juyawa da haɗe-haɗe na fasaha na jita-jita.
Musamman lokuta: lokacin da tsarin rigakafi yana buƙatar ƙarin tallafi
A cikin mutanen da ke da ciwon daji, cutar da jiyya na iya raunana rigakafi. Tsarin cin abinci na "ciwon daji-lafiya" da daidaitaccen salon rayuwa yana taimaka wa marasa lafiya da kyau jure jiyya. riga an rage wasu sakamako masu illa.
Anan, bitamin da ma'adanai da aka riga aka ambata (bitamin E, B6, B9, B12; zinc, selenium, magnesium, jan karfe) sun zama masu dacewa, ban da isasshen furotin don gyara kyallen takarda. Haɗa shirin tare da ƙungiyar kula da lafiyaYana daidaita laushi idan akwai matsalolin haɗiye ko mucositis kuma yana ba da fifiko ga amincin abinci.
Ka tuna: Abinci kamar tafarnuwa ko ginger na iya taimakawa, amma ba sa maye gurbin magunguna.Abincin yana tare da tallafi; baya maye gurbin maganin da aka tsara.
Daga cikin yara, manya masu aiki, da mutanen da ke da takamaiman buƙatu, akwai saƙo ɗaya da aka maimaita: Babu abincin mu'ujiza guda ɗayaAn gina tsarin garkuwar jiki mai ƙarfi akan bambance-bambance, isasshe, kuma daidaitaccen abinci, kyawawan halaye na bacci, motsa jiki na yau da kullun, da isasshen ruwa. Idan kuma kun tabbatar da alhakin fallasa rana don bitamin D, rage abinci mai sarrafa gaske, da ƙarfafa microbiota ɗin ku tare da fiber da abinci mai ƙima, tsarin rigakafin ku zai yi aiki sosai yadda ya kamata.
