Izithasiselo Zokukhuthaza Ukuzivikela Emzimbeni Wakho Ebusika Obunempilo

-Delile

• Itiye le-Turmeric ne-Ginger
• I-Vitamin C ehlanganisiwe
• I-Vitamin D3/K2
• Ama-Probiotic
• I-Elderberry
• I-Andrographis
• I-Silver Hydrosol
• Buyekeza kwe-

Kungenzeka uzimisele ukuzama noma yini ukuhlala uphilile kule nkathi yomkhuhlane (le nkathi yomkhuhlane empeleni yimbi kakhulu). Futhi ngenhlanhla, ngaphezu kweminye imikhuba yokuqinisa amasosha omzimba osuvele uyayenza ku-reg (ukulala amahora ayisishiyagalombili ebusuku, ukwenza umkhuba ukuzivocavoca) kunezinyathelo ezengeziwe ongazithatha ukuze uhlale unempilo-okungukuthi uma kuziwa ekudleni kwakho. (Okuhlobene: Ingabe Ithelelana Kangakanani Umkhuhlane?)

"Amavithamini namaminerali anezakhi zokulwa ne-antioxidant angaxhasa amasosha omzimba aphilile," kusho uKelly Hogan, R.D., umphathi wezempilo kanye nempilo yezempilo eDubin Breast Center eMount Sinai Hospital. (Cabanga: uvithamini C, uvithamini E, i-beta-carotene, i-zinc, ne-selenium.)

Futhi ngenkathi eziningi zingatholakala ekudleni okuphelele okuphelele-izithelo, imifino, amantongomane, nembewu-kukhona icala elenzelwe ukwengeza ukudla okunempilo kule sizini. (Okuhlobene: Ukudla okungu-12 Okukhuthaza Isistimu Yakho Yokuzivikela Emzimbeni Kule Nkathi Yomkhuhlane)

"Amakhambi yimithi yokuqala, futhi eminingi inemisebenzi elwa namagciwane kanye ne-antibacterial," kusho uRobin Foroutan, R.D., isazi sokudla e-The Morrison Centre eNew York City futhi okhulumela i-Academy of Nutrition and Dietetics. Nangaphezulu: "Baphephe ngokuphelele, futhi abaningi banocwaningo oluhle lokusekela lokho izizukulwane ezingaphambi kwethu esezazi kakade."

Vele, akekho uvithamini noma amaminerali azokwakha umzimba wakho ube yinqaba yokulwa nokutheleleka. "Mayelana nezicelo 'zokuqinisa amasosha omzimba', ngicabanga ukuthi sidinga ukuqaphela," kusho uHogan. Isibonelo: Olunye ucwaningo lusikisela ukuthi amavithamini athile (C, isibonelo) angase adambise izimpawu zomkhuhlane, kodwa athole ukuthi awavimbeli ekugcineni lokho okubandayo.

Kodwa uma uzizwa ungaphansi kwesimo sezulu (noma ufuna nje ukondla umzimba wakho ngemisoco enempilo), cabanga ngalezi zithako zokudla abafunga ngazo. (Njengenjwayelo, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuba uqale ukuthatha noma yiziphi izithasiselo.)

Itiye le-Turmeric ne-Ginger

“Mina ngokwami ​​ngithanda ukuziphuzela itiye eliluhlaza noma ama-herbal tea ane-turmeric nejinja uma ngizwa sengathi ngiyagula,” kusho uHogan. "Futhi zigcwele ama-antioxidants futhi zingasiza ukuqinisa amasosha omzimba." Amatiye neziphuzo ezifudumele nakho kuyapholisa kakhulu, uyaphawula-i-perk uma uzizwa ngaphansi kwesimo sezulu.

Zama: I-Organic India Tulsi Turmeric Tea Ginger ($ 6; organicindiausa.com)

I-Vitamin C ehlanganisiwe

IVithamini C sekuyisikhathi eside isetshenziselwa ukuxhasa ukusebenza komzimba. "Ucwaningo lokuxhasa ukusetshenziswa kwalo njengesengezo sokuvimbela noma sokunciphisa isikhathi semikhuhlane luvame ukukhombisa inzuzo-okunye okuthe xaxa, okunye okubaluleke kakhulu," kusho uStephanie Mandel, ongumxhumanisi ophelele wezokudla eMorrison Centre.

Uthanda uvithamini C-uhlobo "oluvunyiwe" lwevithamini elihlanganiswe ne-magnesium, i-potassium ne-calcium, abantu abaningi abaphansi kulo. Okunye okuhlanganisiwe? “Ilula esiswini, ngakho iyindlela enhle kubantu abakhathazwa yi-acidity kavithamini C,” kuchaza uMandel. Hlela ama-2,000 kuya ku-4,000mg ngosuku.

Zama: Ivithamini C Ehlanganisiwe ($38; dailybenefit.com)

I-Vitamin D3/K2

Ucwaningo olushicilelwe ku BMJ ithole ukuthi ukwengezelwa kukavithamini D bekusebenza kahle ekuvimbeleni izifo ezibucayi zokuphefumula. Ithiphu enguPro: "Kuyaziwa ukuthi uvithamini D no-K basebenza ndawonye emzimbeni, ngakho-ke uma wengeza ngovithamini D, kuwumqondo omuhle ukuwuhlanganisa no-vitamin K," kusho uMandel. (I-FYI, amavithamini D no-K nawo ancibilikile amafutha, okusho ukuthi umzimba wakho kufanele ube namafutha anempilo anele ukuze uzuze ngokugcwele.)

Zama: Vitamin D3 / K2 ($ 28; dailybenefit.com)

Ama-Probiotic

"Njengoba sifunda kabanzi ngokuthi i-microbiome yethu isebenza kanjani, sesiqala ukuqonda ukuthi izinhlobo ezithile zamagciwane zidlala indima ethile emzimbeni," kusho uMandel. Kokubili I-Lactobacillus plantarum futhi I-Lactobacillus paracasei yizinhlobo ezikhonjiswe ukuthi zidlala indima ekuvikeleni umkhuhlane ojwayelekile (kanye nokunciphisa ubude bawo), uyaphawula.

Zama: Ama-capsule we-Daily Flora Immune Probiotic ($ 35; dailybenefit.com)

I-Elderberry

Okukhishwe ku-elderberry kukhonjisiwe ukuthi kunemiphumela yokulwa namagciwane, imiphumela yokuzivikela. "Ngiyathanda ukukhipha i-elderberry ngokuxhasa amasosha omzimba," kusho u-Foroutan. Yenza okwakho ngokukhipha ama-elderberries omisiwe emanzini, uyaphawula. Noma, thatha umkhiqizo esitolo sakho sokudla sezemvelo. "Bheka nje ushukela owengeziwe, okuyinto engenasidingo ngokuphelele ngoba i-elderberry ngokwemvelo imnandi futhi imnandi," uyaphawula.

Zama: ISambucus Fizzy Elderberry ($ 5; vitaminlife.com)

I-Andrographis

Olunye ucwaningo luthola ukuthi i-andrographis, isitshalo esibabayo esidabuka emazweni athile aseNingizimu Asia, singabamba iqhaza ekwehliseni amandla izimpawu zomkhuhlane ojwayelekile uma usuvele ugula. Eqinisweni, okukhishwe kulesi sitshalo kusetshenziswe okwelapha amakhulu eminyaka, ngenxa yezindawo zokulwa nokuvuvukala, amagciwane. "Lawa ma-capsule awatholakali kalula, kodwa kufanelekile," kusho u-Foroutan.

Zama: I-Gaia Quick Defense ($17; naturalhealthyconcepts.com)

I-Silver Hydrosol

Ithathwa nsuku zonke, isiliva ngesimo sayo se-hydrosol (izinhlayiya ezilengiswe emanzini afana nesiliva eli-colloidal) zingasiza ekuvikeleni imikhuhlane evamile kanye nomkhuhlane, kusho u-Foroutan. (Ngohlobo lwesifutho, isiliva lingasiza futhi ekuminyaniseni emakhaleni, uyaphawula.) “Ixutshwe kakhulu, kakhulu, cishe izingxenye eziyishumi esigidini,” usho kanje. "Kube nezixwayiso mayelana nokwenza i-argyria [ukumpunga kwesikhumba] ekusebenziseni imikhiqizo yesiliva, kodwa lezo zingozi zihlotshaniswa nokusebenzisa imikhiqizo eshibhile njengesiliva eliyisisekelo, i-ionic silver, noma i-colloidal silver yekhwalithi ephansi, yingakho imikhuba emihle yokukhiqiza ibalulekile. kakhulu."

Zama: I-Emperor Silver ($ 21; vitaminshoppe.com)

Buyekeza kwe-