15 Ukudla Okuqinisa Uhlelo Lokuzivikela Emzimbeni

-Delile

• Ama-immune system boosters
• Inothi elibalulekile
• 1. Izithelo ze-Citrus
• 2. Upelepele obomvu
• 3. Broccoli
• 4. Garlic
• 5. Ujinja
• 6. Isipinashi
• 7. I-yogurt
• 8. Ama-alimondi
• 9. Imbewu ye-sunflower
• 10. Isiphepho
• 11. Itiye eliluhlaza
• 12. UPapaya
• 13. Kiwi
• 14. Izinkukhu
• 15. Imbaza
• Izindlela eziningi zokuvimbela ukutheleleka

Ama-immune system boosters

Ukondla umzimba wakho ukudla okuthile kungasiza ekugcineni amasosha omzimba wakho eqinile.

Uma ufuna izindlela zokuvimbela imikhuhlane, umkhuhlane, nezinye izifo, isinyathelo sakho sokuqala kufanele kube ukuvakashela esitolo sakho sendawo. Hlela ukudla kwakho ukufaka lawa ma-15 boosters immune system.

Inothi elibalulekile

Asikho isengezo esizokwelapha noma esivimbele izifo.

Ngobhadane lwango-2019 lwe-coronavirus COVID-19, kubaluleke kakhulu ukuqonda ukuthi akukho ukungezelelwa, ukudla, noma okunye ukuguqulwa kwendlela yokuphila ngaphandle kokuphambuka ngokomzimba, okwaziwa nangokuthi i-social distancing, kanye nemikhuba efanele yenhlanzeko engakuvikela ku-COVID-19.

Njengamanje, alukho ucwaningo olusekela ukusetshenziswa kwanoma yisiphi isengezo ukuvikela i-COVID-19 ngqo.

1. Izithelo ze-Citrus

Iningi labantu liphendukela ngqo ku-vitamin C ngemuva kokubanjwa umkhuhlane. Lokho kungenxa yokuthi kusiza ukwakha amasosha omzimba wakho.

U-Vitamin C kucatshangwa ukuthi ukhulisa ukukhiqizwa kwamangqamuzana amhlophe egazi, okuyizinto ezibalulekile ekulweni nezifo.

Cishe zonke izithelo ezisawolintshi zinovithamini C onhlobonhlobo ongakhetha kuzo, kulula ukufaka impintsha yale vithamini kunoma yisiphi isidlo.

Izithelo ezisawolintshi ezidumile zifaka:

• isithelo segilebhisi
• amawolintshi
• clementines
• ama-tangerines
• ulamula
• amalimu

Ngoba umzimba wakho awukhiqizi noma awugcini, udinga uvithamini C wansuku zonke ukuze uqhubeke nempilo. Inani lansuku zonke elinconyelwe iningi labantu abadala yile:

• 75 mg wabesifazane
• 90 mg wabesilisa

Uma ukhetha ama-supplements, gwema ukuthatha ngaphezu kwama-milligram angu-2 000 (mg) ngosuku.

Futhi khumbula ukuthi yize uvithamini C engakusiza ukuthi ululame emakhazeni asheshayo, abukho ubufakazi okwamanje bokuthi busebenza ngokumelene ne-coronavirus entsha, i-SARS-CoV-2.

2. Upelepele obomvu

Uma ucabanga ukuthi izithelo ezisawolintshi zinovithamini C omningi kunanoma yisiphi isithelo noma imifino, cabanga futhi. Ounce nge-ounce, upelepele obomvu ubomvu uqukethe cishe uvithamini C () ophindwe kathathu njenge-orenji yaseFlorida (). Futhi bawumthombo ocebile we-beta carotene.

Ngaphandle kokuthuthukisa amasosha akho omzimba, uvithamini C angakusiza ugcine isikhumba esinempilo. I-beta carotene, umzimba wakho oyiguqula ibe ngu-vitamin A, isiza ukugcina amehlo akho nesikhumba kuphilile.

3. Broccoli

I-Brokholi igcwele amavithamini namaminerali. Igcwele amavithamini A, C, no-E, kanye ne-fiber kanye namanye ama-antioxidants amaningi, i-broccoli ingenye yemifino enempilo ongayifaka kupuleti lakho.

Isihluthulelo sokugcina amandla aso eqinile ukupheka okuncane ngangokunokwenzeka - noma okungcono okwamanje, hhayi nhlobo. kukhombisile ukuthi ukuhwamula kuyindlela engcono yokugcina umsoco omningi ekudleni.

4. Garlic

I-Garlic itholakala cishe kukho konke ukudla emhlabeni. Ingeza i-zing encane ekudleni futhi kufanele ube nakho empilweni yakho.

Impucuko yakuqala yakubona ukubaluleka kwayo ekulweni nezifo. I-garlic nayo inganciphisa ukuqina kwemithambo, futhi kunobufakazi obuthakathaka bokuthi iyasiza ukwehlisa umfutho wegazi.

Izakhiwo ze-Garlic's boosting immune zibonakala zivela ekugxileni okusindayo kwamakhemikhali aqukethe isulfure, njenge-allicin.

5. Ujinja

Ujinja ungenye yezithako abaningi abaphendukela kuzo ngemuva kokugula. Ujinja ungasiza ukwehlisa ukuvuvukala, okungasiza ekwehliseni umqala obuhlungu nezifo ezivuthayo. UGinger angasiza nasuseausea.

Ngenkathi isetshenziswa kuma-dessert amaningi amnandi, i-ginger ifaka ukushisa okuthile nge-gingerol, isihlobo se-capsaicin.

UGinger angahle futhi abe nakho.

6. Isipinashi

Isipinashi senze uhlu lwethu hhayi nje ngoba lunothe ngovithamini C - futhi sigcwele ama-antioxidants amaningi kanye ne-beta carotene, okungakhuphula ikhono lokulwa nokutheleleka kumasosha ethu omzimba.

Ngokufanayo ne-broccoli, isipinashi sinempilo kakhulu uma siphekwe okuncane ngangokunokwenzeka ukuze sigcine izakhi zaso. Kodwa-ke, ukupheka okulula kwenza kube lula ukumunca uvithamini A futhi kuvumela ezinye izakhamzimba ukuthi zikhishwe ku-oxalic acid, i-antinutrient. Bheka ezinye izindlela zokupheka isipinashi lapha.

7. I-yogurt

Bheka ama-yogurt anenkulumo ethi “amasiko aphilayo nasebenza” ephrintiwe kulebula, njenge-yoghurt yamaGrikhi. La masiko angavuselela amasosha akho omzimba ukusiza ukulwa nezifo.

Zama ukuthola ama-yogurt angenalutho kunezinhlobo ezinongiwe futhi ezilayishwe ushukela. Ungazithambisa i-yogurt elula ngezithelo ezinempilo kanye ne-drizzle yoju esikhundleni salokho.

I-yogurt nayo ingaba umthombo omuhle we-vitamin D, ngakho-ke zama ukukhetha imikhiqizo eqiniswe ngale vithamini.Uvithamini D usiza ukulawula amasosha omzimba futhi kucatshangwa ukuthi kukhulisa imizimba yethu yemvelo yokuvikela izifo.

Izilingo zomtholampilo zisemisebenzini yokutadisha imiphumela yayo ku-COVID-19.

8. Ama-alimondi

Uma kukhulunywa ngokuvikela nokulwa nemikhuhlane, uvithamini E uvame ukuthatha isihlalo sangemuva ku-vitamin C. Kodwa-ke, le antioxidant enamandla iyisihluthulelo samasosha omzimba aphilile.

Nguvithamini oncibilikiswa ngamafutha, okusho ukuthi kudinga ukuba khona kwamafutha ukuthi kumunceke kahle. Amantongomane, njengama-alimondi, agcwele uvithamini futhi anamafutha aphilile.

Abantu abadala badinga kuphela u-15 mg kavithamini E usuku ngalunye. Uhhafu wenkomishi onikela ngama-alimondi, acishe ube ngama-alimondi angama-46 aphelele, uhlinzeka ngemali ephakanyisiwe yansuku zonke.

9. Imbewu ye-sunflower

Imbewu ye-sunflower igcwele izakhi zomzimba, kufaka phakathi i-phosphorus, i-magnesium, namavithamini B-6 no-E.

UVitamin E ubalulekile ekulawuleni nasekulondolozeni ukusebenza kwamasosha omzimba. Okunye ukudla okunamanani aphezulu kavithamini E kufaka ama-avokhado nemifino emnyama enamaqabunga.

Imbewu ye-sunflower nayo iphezulu ngokumangalisayo e-selenium. I-ounce elilodwa nje liqukethe i-selenium edingwa ngumuntu omdala ovamile nsuku zonke. Izifundo ezahlukahlukene, ikakhulukazi ezenziwa ezilwaneni, zibheke amandla ayo okulwa nokutheleleka ngegciwane njenge-swine flu (H1N1).

10. Isiphepho

Ungazi i-turmeric njengesithako esiyinhloko kuma-curries amaningi. Lesi sinongo esikhanyayo, esiphundu futhi sisetshenziselwe iminyaka njenge-anti-inflammatory ekwelapheni i-osteoarthritis kanye ne-rheumatoid arthritis.

kukhombisa ukuthi ukugxila okuphezulu kwe-curcumin, okunikeza i-turmeric umbala wayo ohlukile, kungasiza ukwehlisa ukulimala kwemisipha okubangelwa ukuzivocavoca umzimba. ICurcumin ithembisa njengesikhuthazi sokuzivikela ezifweni (ngokuya ngokutholwe ezifundweni zezilwane) kanye ne-antiviral. Ucwaningo olwengeziwe luyadingeka.

11. Itiye eliluhlaza

Kokubili ama-teas aluhlaza namnyama agcwele ama-flavonoids, uhlobo lwe-antioxidant. Lapho itiye eliluhlaza lidlula khona impela lisezingeni lalo le-epigallocatechin gallate (EGCG), enye i-antioxidant enamandla.

Ezifundweni, i-EGCG ikhonjisiwe ukuthi ithuthukise ukusebenza komzimba. Inqubo yokuvutshelwa yetiye elimnyama idlula ibhubhisa i-EGCG eningi. Ngakolunye uhlangothi, itiye eliluhlaza liyashiswa futhi alibilisiwe, ngakho-ke i-EGCG iyagcinwa.

Itiye elihlaza nalo lingumthombo omuhle we-amino acid L-theanine. I-L-theanine ingasiza ekukhiqizeni izinhlanganisela ezilwa namagciwane kumaseli akho e-T.

12. UPapaya

UPapaya ngesinye isithelo esigcwele uvithamini C. Ungathola inani elinconyiwe nsuku zonke likavithamini C esithelweni esisodwa esiphakathi. AmaPapaya nawo ane-enzyme yokugaya ukudla ebizwa nge-papain enemiphumela yokulwa nokuvuvukala.

Amapopo anenani elifanele le-potassium, i-magnesium, ne-folate, konke okunenzuzo empilweni yakho yonke.

13. Kiwi

Njengama-papayas, ama-kiwis ngokwemvelo agcwele ithani lezakhi zomzimba ezibalulekile, kufaka phakathi i-folate, i-potassium, i-vitamin K, ne-vitamin C.

UVitamin C ukhulisa amangqamuzana amhlophe egazi ukulwa nokutheleleka, kuyilapho ezinye izakhi zomzimba ze-kiwi zigcina wonke umzimba wakho usebenza kahle.

14. Izinkukhu

Uma ugula futhi ufinyelela isobho lenkukhu, kungaphezu nje komphumela we-placebo okwenza uzizwe ungcono. Isobho lingasiza ekunciphiseni ukuvuvukala, okungathuthukisa izimpawu zomkhuhlane.

Izinkukhu, njengenkukhu ne-turkey, zinevithamini B-6 ephezulu. Cishe ama-ounces amathathu we-turkey elula noma inyama yenkukhu iqukethe cishe ingxenye eyodwa kwezintathu yemali yakho enconyiwe yansuku zonke ye-B-6.

UVitamin B-6 ungumdlali obalulekile ekuphendukeni kwamakhemikhali amaningi okwenzeka emzimbeni. Kubalulekile futhi ekwakhiweni kwamangqamuzana egazi abomvu amasha futhi anempilo.

Isitoko noma umhluzi owenziwe ngamathambo enkukhu abilayo uqukethe i-gelatin, i-chondroitin, nezinye izakhamzimba eziwusizo ekupholiseni amathumbu nasekuzivikeleni komzimba.

15. Imbaza

I-Shellfish akuyona into efikayo engqondweni yabaningi abazama ukukhulisa amasosha abo omzimba, kepha ezinye izinhlobo ze-shellfish zigcwele i-zinc.

I-Zinc ayitholi ukunakwa okuningi njengamanye amavithamini namaminerali amaningi, kepha imizimba yethu iyayidinga ukuze amaseli ethu omzimba asebenze njengoba kuhlosiwe.

Izinhlobo ze-shellfish eziphakeme nge-zinc zifaka:

• oysters
• udoti
• isikhuphashe
• izimbaza

Gcina wazi ukuthi awufuni ukuba nokuningi kunenani elinconyiwe lansuku zonke le-zinc ekudleni kwakho:

• 11 mg wabesilisa abadala
• 8 mg kwabesifazane abaningi abadala

I-zinc eningi ingavimbela ukusebenza kwamasosha omzimba.

Izindlela eziningi zokuvimbela ukutheleleka

Ukuhlukahluka kuyisihluthulelo sokudla okufanele. Ukudla okukodwa kwalokhu kudla ngeke kwanele ukusiza ukulwa nomkhuhlane noma ezinye izifo, noma ngabe ukudla njalo. Naka osayizi abaphakelayo nokunconywayo kokudla kwansuku zonke ukuze ungatholi ivithamini elilodwa kakhulu nokuncane kakhulu kwabanye.

Ukudla ngokulungile kuyisiqalo esihle, futhi kunezinye izinto ongazenza ukuvikela wena nomndeni wakho emkhuhlaneni, emakhazeni nakwezinye izifo.

Qala ngalezi zisekelo zokuvikela umkhuhlane bese ufunda lezi zeluleko eziyi-7 zokuqinisekisa umkhuhlane ekhaya lakho. Mhlawumbe okubaluleke kakhulu, thola umuthi wokugomela umkhuhlane wakho wonyaka ukuze uzivikele wena nabanye.