12 abinci wanda ke taimakawa inganta rigakafi

Wadatacce

• 1. Strawberry
• 2. Dankali mai zaki
• 3. Salmon
• 4. 'Ya'yan sunflower
• 5. Yogurt na halitta
• 6. 'Ya'yan itacen da aka bushe
• 7. Spirulina
• 8. Fulawa
• 9. Tafarnuwa
• 10. Turmeric
• 11. Almond
• 12. Jinjaye
• Abincin da ke inganta rigakafin jariri
• Abincin da ke inganta rigakafi daga cututtukan fata

Abincin da ke inganta rigakafi galibi 'ya'yan itace ne da kayan marmari, kamar su strawberries, lemu da broccoli, amma kuma iri, kwayoyi da kifi, saboda suna da wadatar abubuwan gina jiki wadanda ke taimakawa wajen samar da kwayoyin kariya.

Wadannan abinci suna kuma taimakawa wajen kare kwayoyin halittar jiki daga sauye-sauyen da zasu iya haifar da matsaloli kamar su cutar kansa, baya ga taimakawa wajen yakar cutuka, ko na kwayan cuta, na fungal ko na kwayar cuta, da kuma rage matakan kumburi da ka iya faruwa a jiki.

Don haka, wasu abinci tare da kyawawan halaye waɗanda za'a iya nuna su don haɓaka aikin tsarin garkuwar jiki sune:

1. Strawberry

Strawberries suna da wadataccen bitamin C, wani nau'in bitamin wanda ke taimakawa ƙarfafa garkuwar jiki, saboda yana ƙara samar da ƙwayoyin halitta a cikin garkuwar jiki, yana ƙaruwa da kamuwa da cututtuka.

Wasu nazarin sun nuna cewa bitamin C na iya zama muhimmiyar gina jiki wajen rigakafin kamuwa da cututtukan numfashi da na tsarin, ana ba da shawarar a cinye tsakanin 100 zuwa 200 na bitamin C kowace rana, don hana cututtuka. Sauran abinci masu wadataccen bitamin C sune, misali, broccoli, acerola, orange ko kiwi. Duba sauran abinci masu wadataccen bitamin C don haɗawa cikin abincin.

2. Dankali mai zaki

Dankali mai zaki suna da wadataccen bitamin A, C da sauran mahaukatan antioxidant wadanda ke taimakawa wajen ci gaba da kuma karfafa garkuwar jiki. Bisa ga binciken da yawa, bitamin A yana da tasirin warkewa don magance cututtukan cututtuka daban-daban, kuma yana da mahimmanci a haɗa abinci mai wadataccen wannan bitamin a cikin abincin.

Duba jerin kayan abinci masu wadataccen bitamin A don ƙarawa zuwa abincinku.

3. Salmon

Saboda yana da wadata a cikin omega 3, kifin salmon ya fi dacewa da tsari na ƙwayoyin kariya na garkuwar jiki, ban da samun ƙwayoyin cuta masu kumburi wadanda ke inganta lafiyar gaba ɗaya, musamman ma tsarin zuciya da jijiyoyin jini. Duba sauran abinci masu wadataccen omega 3.

4. 'Ya'yan sunflower

Saboda yana da wadataccen bitamin E, wanda yake da karfin antioxidant, kwayar sunflower na taimakawa kare kwayoyin halittar jiki daga abubuwa masu guba, radiation da kuma radicals.

Bugu da kari, wadannan tsaba ma suna da wadatar zinc, ma'adinai mai matukar mahimmanci don dacewar tsarin garkuwar jiki.

5. Yogurt na halitta

Yogurt na halitta yana da wadatar ƙwayoyin rigakafi waɗanda suke "kyawawan" ƙwayoyin cuta ga hanji, yana taimakawa wajen daidaita yadda tsarin garkuwar jiki ke mayar da martani ga mai cutar, baya ga ƙarfafawa da haɓaka dukkan kariyar jiki.

Bincika wasu fa'idodin kiwon lafiya na maganin rigakafi.

6. 'Ya'yan itacen da aka bushe

'Ya'yan itacen da aka bushe, kamar su almond, gyada, Pará nuts ko cashew nuts, suna da wadataccen zinc, wanda ke yin gyaran jiki da warkar da rauni.

Bugu da kari, zinc shima yana da mahimmin matsayi a ci gaba da kuma kunna kwayar lymphocytes, wadanda sune mahimman kwayoyin kariya ga tsarin garkuwar jiki.

7. Spirulina

Spirulina wani nau'in tsire-tsire ne wanda aka yi amfani dashi azaman kayan abinci mai gina jiki tunda yana da mahadi da yawa waɗanda ke yin aikin rigakafi da abubuwan antioxidant, kamar inulin, chlorophyll da phycocyanin, wanda ke taimakawa wajen inganta tsarin garkuwar jiki saboda suna haɓaka samar da ƙwayoyin kariya a cikin jiki, ban da samun abubuwan kare kumburi.

Ana iya samun wannan ƙarin a cikin fom ɗin foda, kuma za a iya ƙara shi a cikin ruwan 'ya'yan itace da bitamin, alal misali, ko a cinye su a cikin kwalin capsules. Duba yadda ake amfani da spirulina kuma koya game da wasu fa'idodin.

8. Fulawa

Amfani da flaxseed a kai a kai, walau a nau'in iri ko mai, na inganta kariyar garkuwar jiki, tunda abinci ne mai wadataccen omega 3, lignans da zare, waɗanda ke kunnawa da motsa ƙwayoyin ƙwayoyin cuta, yin amfani da maganin -inflammatory aiki. mai kumburi.

Ana iya amfani da flaxseed a cikin shirya waina, burodi, bitamin, ruwan zaki ko kuma za a iya saka shi zuwa yogurt ko salads.

9. Tafarnuwa

Tafarnuwa tana daya daga cikin sanannun abinci da ake amfani dasu dan kara karfin jiki. Wannan saboda yana da sanadarin sulphur wanda ake kira allicin, wanda ke da aikin maganin kashe kwayoyin cuta, yana hana girma da yaduwar kwayoyin cuta, ƙwayoyin cuta da fungi.

Bugu da kari, hakanan yana taimakawa wajen kawar da gubobi da kwayoyin cuta wadanda ke shafar hanji na yau da kullun, tare da rage radadin kumburin jiki, daidaitawa da kuma kunna garkuwar jiki.

10. Turmeric

Turmeric wani tushe ne wanda yake da wani fili wanda ake kira curcumin, wanda yake aiki azaman antioxidant, yana kare ƙwayoyin jikin daga lalacewar da masu radadi ke haifarwa. Bugu da ƙari, yana ƙarfafa samar da ƙwayoyin T ta tsarin na rigakafi, waɗanda sune ƙwayoyin da ke da alhakin rigakafin salula kuma waɗanda ke yin aiki ta lalata ƙwayoyin ƙwayoyin cuta da kunna macrophages.

Wannan tushen za a iya cinye shi a cikin foda don ɗanɗano abinci, amma kuma ana iya cinye shi a cikin infusions ko a cikin capsules. Learnara koyo game da turmeric da fa'idodinsa.

11. Almond

Kamar yadda yake da wadataccen bitamin E (24 MG a kowace 100 g), yawan cin almond yana da abubuwan kariya, tunda wannan bitamin, ban da yin aiki a matsayin mai maganin antioxidant, yana taimakawa wajen daidaitawa da haɓaka ƙwayoyin ƙwayoyin cuta, kamar T sel, macrophages da dendritic sel suna rage yawan cututtukan cututtuka.

A dalilin haka, shan almond 6 zuwa 12 a rana a matsayin abun ciye-ciye ko salad, na iya taimakawa wajen kara garkuwar jiki.

12. Jinjaye

Jinjaji tushe ne wanda ya ƙunshi gingerol da sauran mahaɗan da ke yin ƙwayoyin cuta, antioxidant da anti-inflammatory Properties, suna taimakawa wajen hana ƙwayoyin cuta, fungal da ƙwayoyin cuta, da kuma ci gaba da cututtukan cututtuka da yawa irin su ciwon sukari, kiba da cututtukan zuciya.

Ana iya amfani da wannan tushen a yanayinsa na asali ko kuma a matsayin foda don ɗanɗano abinci, kuma ana iya amfani da shi a cikin shayi ko kuma kwalin capsule.

Duba bidiyo mai zuwa kuma koya yadda ake shirya ruwan 'ya'yan itace waɗanda ke ƙarfafa garkuwar jiki:

Abincin da ke inganta rigakafin jariri

Abincin da ke inganta rigakafin jariri na iya zama:

• 'Ya'yan itãcen marmari a gaba ɗaya, musamman lemu, apple, pear da ayaba;
• Kayan lambu, kamar karas, squash, tumatir da zucchini;
• Halitta yogurt.

Wadannan abinci, baya ga taimakawa wajen karfafa garkuwar jikin jariri, suma jikin jariri yana narkar dasu cikin sauki kuma basa haifar da rashin lafiyar jiki.

Binciki wasu shawarwari daga likitan mu don ƙara rigakafi a cikin jariri.

Abincin da ke inganta rigakafi daga cututtukan fata

Abincin da ke kara kariya daga cututtukan herpes sune 'ya'yan itace da kayan marmari, irin su gwanda, gwoza, mangoro, apricot, apple, pear, fig, avocado da tumatir, tunda suna da karfin kashe kwayoyin cuta kuma suna taimakawa wajen samar da kwayoyin halitta, suna taimakawa wajen yaki da cuta ƙwayar cuta. Sauran abinci waɗanda ke haɓaka rigakafin cutar ta herpes sune:

• Sardines, kifin kifi, tuna da flaxseed - mai wadataccen omega 3, mai mahimmanci a cikin tsari na ƙwayoyin rai;
• Yogurt da madara mai daɗa - yana da maganin rigakafi wanda ke haɓaka aiki da samar da ƙwayoyin kariya a cikin jiki.

Baya ga wadannan abincin, yana da mahimmanci a sha kifi, madara, nama, cuku, waken soya da kwai, tunda su abinci ne masu dauke da sinadarin amino acid lysine, wanda ke rage kwayar cutar ta herpes.

Wani taka tsantsan da za a yi shi ne, yayin rikice-rikice, don guje wa abinci kamar kirji, gyada, gyada, dawa, almon, gyada, masara, kwakwa, inabi, hatsi, alkama ko ruwan lemu, saboda suna da wadatar amino acid arginine, wanda ke kara kwayar cutar. Don hana hare-haren herpes. Duba ƙarin cikakkun bayanai game da yadda ake ciyar da herpes.

Kalli bidiyon da ke ƙasa ka ga ƙarin nasihu don ƙarfafa garkuwar jiki: