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Kana iwe uchikwegura, iwo mabara ekuravira parurimi rwako anotanga kurasikirwa neayo mashandisiro - chimwe chezvikonzero zvikonzero nei vakuru vakuru vanowanzoita kupokana nezvechikafu chavanodya. Mushure memakore makumi matanhatu nemashanu, immune system mumuviri wako inova isina kusimba, ichiita kuti munhu atekeseke kumatambudziko akati wandei ehutano.
Ma immune immune anoshanda anobatsira kubvisa miviri yekunze nemaseru akaipa kubva muchirongwa ichi uye anobatsira kudzora mhinduro dzemumuviri kubva kuzvinhu zvinokuvadza zvokunze sekudya, kana nyama yemuviri.
Kune vakuru, kuwedzera immune system ine chikafu chakanaka uye chakaringana chine mishonga nemiti inonhuwirira ine mamwe mavhitamin nemamineral, ayo anogona kubatsira kuvaka yakasimba uye inokwanisa kudzivirira nzira yekurwisa hutachiona nezvirwere. [1] .
Pakati pechirwere checoronavirus, nyanzvi dzezvehutano dzakaratidza kuti, kunyangwe zvichikosha kutaura nezvehutsanana zviyero sekugeza mawoko nguva zhinji - zvakakosha zvakaenzana kugadzirisa hutachiona hwako uye nevanhu vakura veboka rine njodzi rekubata coronavirus, Zvakakosha kuti munhu anodya chikafu chinogona kubatsira kuvandudza hutachiona [piri] [3] .
Muchikamu chino, tichatarisa zvimwe zvekudya zvine hutano zvinogona kubatsira kukurudzira hutachiona muvakuru vakuru kana vanhu vanopfuura makore makumi matanhatu nemashanu.
1. Mupunga Wakachena
Mupunga weBrown une mavitamini akawanda, zvicherwa, uye makemikari akasimba emiti, ayo kana akadyiwa muzvikamu zvinodzorwa anogona kubatsira kutsigira immune system [4] . Pamusoro peizvozvo, mupunga wakasvibira wakapfuma muma antioxidants ayo anobatsira kurwisa mahara radicals anokanganisa immune system uye hutano hwakazara [5] .
2. Mbatatisi
Akapfuma mu beta carotene uye vhitamini A, mbatatisi dzakazara nema antioxidants ayo anogona kubatsira immune system yemunhu mukuru [6] . Zvakare, uyu muto unotapira wakapfuma mumakabohydrate akanaka ayo akanaka kune vakuru vakuru kuti vadye kanenge kamwe pasvondo.
3. Sipinachi
Yakapfuma muvhitamini C, uye yakazara neakawanda antioxidants uye beta carotene, sipinashi kuwedzera kwakanaka kuchikafu [7] . Sipinachi yakafuma muvhitamini K zvakare, izvo zvinoita kuti miriwo yemashizha ive inofanirwa kuwedzera mukuzvidzivirira-kukurudzira kudya kwevakuru vakuru.
4. Mazai
Akapfuma mumapuroteni uye mavitamini ayo anogona kubatsira kusimudzira immune system, mazai anotsanangurwa sedzimba dzekuchengetera mavitamini nemamineral ayo anodikanwa mukuvandudza immune yemunhu mukuru [8] .
5. Yoghurt
Kudya yoghurt kunogona kubatsira kusimbisa matumbo, izvo zvinobatsira kudzivirira zvirwere zvemudumbu [9] . Yoghurt izere nemapurobioti (mabhakitiriya akanaka) ayo anobatsira kuparadza mabhakitiriya akaipa mudumbu uye inokudza hutachiona hwevanhu vakuru [10] .
6. Herbs & zvinonhuwira
Kudya mishonga uye zvinonhuwira senge turmeric uye ginger zvinogona kubatsira muviri wako kurwisa hutachiona uye kurwara kune vakuru vakuru [gumi neimwe] . Izvi zvinogona zvakare kubatsira kugadzirisa maseru akakuvara uye kusimbisa kugona kwemunhu kushanda mushe [12] . Pamusoro peizvi, sinamoni uye oregano zviwedzero zvine hutano zvinogona kusimudzira immune system basa.
7. Yakaonda Protein
Chikafu chakadai sehuku isina ganda, kutetepa kwekucheka nyama yemombe, maoysters, saumoni uye soya zvinowedzerwa zvine hutano zvinogona kubatsira kusimudzira huropi uye nekusimudzira hutano hwemwoyo. Kuve wakapfuma sosi ye omega-3 fatty acids, yakaonda mapuroteni salmon inogona kusimudzira immune system uye kubatsira kudzivirira muviri kuzvirwere zvakasiyana siyana [13] .
8. Mvura
Izvo zvakakosha kune vakura vakuru kunwa anokwana magirazi masere emvura pazuva kuitira kuti mucous membranes inyorove uye kudzikisira mukana wefuruwenza kana dzihwa [14] . Kuchengeta wega hydrated kunogona kubatsira immune system kushanda.
Pamusoro peizvi, kusanganisa ma berries, maapuro, lettuce ine mashizha, bhero mhiripiri, maarumondi nema beetroot mune chikafu zvinogona kubatsira kuvandudza immune system pamwe nebasa rayo.
Pamashoko ekupedzisira…
Izvo zvambotaurwa zvokudzivirira-zvinowedzera chikafu zvinobatsira kuchengetedza moyo wako kushanda, uropi hwako mukutenderera uye zvakanyanya kukosha, kubatsira mukuvandudza kwehutano hwakazara hwemuviri wako. Kuteedzera kudya kwakaringana, pamwe nekurovedza muviri kwakanaka uye kurara zvine hutano kunogona kubatsira kudzikisa njodzi yekutonhora uye kunogona kudzikisira kukuvara kubva kana kunonoka kufambira mberi kwezvirwere zvekufema, rheumatoid arthritis uye mamiriro ane hukama nemaonero kune vanhu vakuru.
