Abinci 15 Da Suke Inganta Tsarin Jiki

Wadatacce

• Unearfafa tsarin rigakafi
• Bayani mai mahimmanci
• 1. 'Ya'yan itacen Citrus
• 2. Red barkono kararrawa
• 3. Broccoli
• 4. Tafarnuwa
• 5. Jinjaye
• 6. Alayyafo
• 7. Yogurt
• 8. Almond
• 9. 'Ya'yan sunflower
• 10. Turmeric
• 11. Koren shayi
• 12. Gwanda
• 13. Kiwi
• 14. Kaji
• 15. Shellfish
• Waysarin hanyoyin rigakafin kamuwa da cututtuka

Unearfafa tsarin rigakafi

Ciyar da wasu abinci a jikin ka na iya taimakawa garkuwar jikin ka.

Idan kana neman hanyoyin rigakafin sanyi, mura, da sauran cututtuka, matakin farko yakamata ya zama ziyartar shagon sayar da kayan masarufi. Shirya abincinku don haɗawa da waɗannan powerfularfafa 15 na tsarin garkuwar jiki.

Bayani mai mahimmanci

Babu wani kari da zai warkar ko ya hana cuta.

Tare da kwayar cutar coronavirus ta 2019 mai cutar COVID-19, yana da mahimmanci a fahimci cewa babu wani kari, abinci, ko wasu sauye-sauye na rayuwa banda nisantar jiki, wanda aka fi sani da nisantar zamantakewar jama'a, da kuma hanyoyin tsabtace lafiya da zasu iya kare ka daga COVID-19.

A halin yanzu, babu wani bincike da ke tallafawa amfani da kowane ƙarin don kariya daga COVID-19 musamman.

1. 'Ya'yan itacen Citrus

Yawancin mutane suna juya kai tsaye zuwa bitamin C bayan sun kamu da mura. Wancan ne saboda yana taimakawa wajen gina garkuwar ku.

Ana tunanin Vitamin C na kara samar da fararen kwayoyin jini, wadanda sune mabuɗin yaki da cututtuka.

Kusan dukkanin ca can itacen citrus suna cikin bitamin C. Tare da irin waɗannan nau'ikan da za a zaɓa daga, yana da sauƙi don ƙara matsi na wannan bitamin ɗin zuwa kowane abinci.

Shahararrun 'ya'yan itacen citrus sun hada da:

• garehul
• lemu
• zakarya
• tangerines
• lemun tsami
• lemun tsami

Saboda jikinku baya samarwa ko adana shi, kuna buƙatar bitamin C kowace rana don ci gaba da lafiya. Adadin da aka ba da shawarar yau da kullun ga yawancin manya shine:

• 75 MG na mata
• 90 MG ga maza

Idan ka zabi kari, guji shan sama da milligram 2,000 (MG) a rana.

Har ila yau ka tuna cewa yayin da bitamin C zai iya taimaka maka murmurewa daga saurin sanyi, babu wata shaida tukunna cewa tana da tasiri a kan sabon kwayar cutar, SARS-CoV-2.

2. Red barkono kararrawa

Idan kuna tunanin 'ya'yan itacen citrus suna da mafi yawan bitamin C na kowane' ya'yan itace ko kayan lambu, ku sake tunani. Ounce na oza, barkono mai kararrawa mai dauke da kusan sau 3 na bitamin C () azaman ruwan lemu na Florida (). Hakanan sune tushen tushen beta carotene.

Bayan haɓaka tsarin garkuwar ku, bitamin C na iya taimaka muku kula da lafiyar fata. Beta carotene, wanda jikinka ya sauya zuwa bitamin A, yana taimakawa kiyaye idanun ka da fata lafiya.

3. Broccoli

Broccoli yana cike da bitamin da ma'adanai. An shirya shi da bitamin A, C, da E, da zare da sauran antioxidants, broccoli yana ɗaya daga cikin lafiyayyun kayan lambu da zaka iya sakawa a cikin faranti.

Mabuɗin don kiyaye ikonta cikakke shine dafa shi da ƙarancin yiwu - ko mafi kyawu, ba kwata-kwata. ya nuna cewa yin tururi shine hanya mafi kyau don adana ƙarin abubuwan gina jiki a cikin abinci.

4. Tafarnuwa

Ana samun tafarnuwa a kusan kowane irin abinci a duniya. Yana ƙara ɗan zing zuwa abinci kuma yana da dole-don lafiyar ku.

Wayewar wayewa ta farko ta fahimci ƙimarta wajen yaƙi da cututtuka. Tafarnuwa na iya kuma jinkirta taurin jijiyoyin, kuma akwai tabbaci mara karfi cewa yana taimakawa rage karfin jini.

Kayan tafarnuwa masu haɓaka garkuwar jiki kamar sun fito ne daga nauyi mai haɗuwa da mahaɗan mai ƙin sulphur, kamar su allicin.

5. Jinjaye

Jinja wani sinadari ne da yawa suke juyawa bayan rashin lafiya. Jinja na iya taimakawa rage kumburi, wanda zai iya taimakawa rage ciwon makogoro da cututtukan kumburi. Jinja na iya taimakawa wajen tashin zuciya kuma.

Duk da yake ana amfani dashi a cikin kayan zaki da yawa, ginger yana shirya wasu zafi a cikin nau'in gingerol, dangi na capsaicin.

Jinja na iya kuma ma iya mallaka.

6. Alayyafo

Alayyafu ya sanya jerinmu ba kawai saboda yana da wadataccen bitamin C ba - an kuma cika shi da yawan antioxidants da beta carotene, wanda na iya ƙara duka ƙarfin faɗawar kamuwa da tsarin garkuwarmu.

Mai kama da broccoli, alayyafo yana da lafiya a yayin da aka dafa shi da wuri kaɗan don ya kiyaye abubuwan gina jiki. Koyaya, girki mai sauƙi yana sauƙaƙa don karɓar bitamin A kuma yana ba da damar wasu abubuwan gina jiki da za a saki daga acid oxalic, mai ƙoshin lafiya. Duba wasu girke-girke na alayyahu anan.

7. Yogurt

Nemi yogurts wanda ke da kalmar "rayuwa mai tasiri da aiki" wanda aka buga akan lakabin, kamar yogurt na Girka. Waɗannan al'adun na iya haɓaka garkuwar ku don taimakawa yaƙi da cututtuka.

Gwada samun yogurts mai kyau maimakon irin wanda aka ɗanɗana shi kuma aka ɗora shi da sukari. Kuna iya dandano yogurt ɗin daɗi tare da lafiyayyun 'ya'yan itace da ɗigon zuma maimakon.

Yogurt na iya zama babban tushen bitamin D, don haka yi ƙoƙari don zaɓar alamomi masu ƙarfi da wannan bitamin. Vitamin D yana taimakawa wajen daidaita tsarin garkuwar jiki kuma ana tunanin zai bunkasa garkuwar jikin mu ta cutuka.

Gwajin gwaji har ila yau suna cikin aiki don nazarin tasirinsa akan COVID-19.

8. Almond

Idan ya zo ga hanawa da yaƙar sanyi, bitamin E yakan yi ƙoƙari ya ɗauki takaddama zuwa bitamin C. Duk da haka, wannan maganin antioxidant mai ƙarfi shine mabuɗin tsarin lafiya.

Yana da bitamin mai narkewa, wanda ke nufin kasancewar yana buƙatar kasancewar kitse a sha ta yadda ya kamata. Kwayoyi, kamar su almond, an cika su da bitamin kuma suma suna da ƙoshin lafiya.

Manya kawai suna buƙatar kusan mg 15 na bitamin E kowace rana. Rabin rabin almond na almond, wanda yake kusan 46 gabaɗaya, almakashan ganye, yana ba da adadin shawarar yau da kullun.

9. 'Ya'yan sunflower

Sunflower tsaba suna cike da abubuwan gina jiki, gami da phosphorous, magnesium, da bitamin B-6 da E.

Vitamin E na da mahimmanci wajen daidaitawa da kiyaye aikin garkuwar jiki. Sauran abinci mai yawan bitamin E sun hada da avocados da ganye mai duhu.

Yaran sunflower suma suna da girma sosai a cikin selenium. Kawai 1 oce yana dauke da selenium wanda matsakaita babba yake buƙata kowace rana. Nazarin iri-iri, akasarinsu akan dabbobi, sun duba yuwuwar yaƙar cututtukan ƙwayoyin cuta irin su mura alade (H1N1).

10. Turmeric

Kuna iya sanin turmeric azaman maɓallin keɓaɓɓu a cikin curry da yawa. An yi amfani da wannan launin rawaya mai haske, kayan ƙanshi mai ɗaci tsawon shekaru a matsayin mai ƙin kumburi wajen magance duka osteoarthritis da cututtukan zuciya na rheumatoid.

ya nuna cewa babban adadin curcumin, wanda ke ba turmeric launi mai banbanci, na iya taimakawa rage haɓakar motsa jiki-haifar da lalacewar tsoka. Curcumin yana da alƙawarin azaman inganta ƙarfi (bisa ga binciken daga binciken dabba) da kuma maganin rigakafin cutar. Ana buƙatar ƙarin bincike.

11. Koren shayi

Duk teas na kore da baƙi suna cike da flavonoids, wani nau'in antioxidant. Inda koren shayi da gaske yake a cikin matakan epigallocatechin gallate (EGCG), wani mai maganin antioxidant mai ƙarfi.

A cikin karatu, an nuna EGCG don haɓaka aikin rigakafi. Tsarin shayi na baƙar fata shayi yana wucewa yana lalata yawancin EGCG. Green shayi, a gefe guda, ana yin tururi kuma ba'a sa shi, saboda haka ana kiyaye EGCG.

Green tea shima kyakkyawan tushe ne na amino acid L-theanine. L-theanine na iya taimakawa cikin samar da mahaɗan yaƙi da ƙwayoyin cuta a cikin ƙwayoyinku na T.

12. Gwanda

Gwanda wani 'ya'yan itace ne da aka loda da bitamin C. Zaka iya samun adadin bitamin C na yau da kullun a cikin' ya'yan itace matsakaici. Papayas ma yana da enzyme mai narkewa wanda ake kira papain wanda ke da tasirin maganin kumburi.

Papayas suna da adadin mai yawa na potassium, magnesium, da folate, dukkansu suna da fa'ida ga lafiyar ku baki ɗaya.

13. Kiwi

Kamar gwanda, kiwi suna da cikakkiyar tan na muhimman abubuwan gina jiki, gami da leda, potassium, bitamin K, da bitamin C.

Vitamin C yana inganta farin ƙwayoyin jini don yaƙar kamuwa da cuta, yayin da sauran abubuwan gina jiki kiwi ke kiyaye sauran jikinku yana aiki yadda yakamata.

14. Kaji

Lokacin da ba ku da lafiya kuma kuka isa miyan kaza, ya fi kawai tasirin wuribo wanda ke sa ku ji daɗi. Miyan na iya taimakawa ƙananan ƙonewa, wanda zai iya inganta alamun sanyi.

Kaji, irin su kaza da turkey, suna dauke da bitamin B-6. Kimanin awo uku na turkey mai haske ko naman kaza ya ƙunshi kusan kashi ɗaya bisa uku na yawan shawarar ku na B-6 na yau da kullun.

Vitamin B-6 muhimmin ɗan wasa ne a yawancin tasirin sinadaran da ke faruwa a cikin jiki. Hakanan yana da mahimmanci ga samuwar sabbin jajayen ƙwayoyin jini.

Hannun ruwa ko romo da aka yi ta tafasasshen kashin kaji ya ƙunshi gelatin, chondroitin, da sauran abubuwan gina jiki da ke taimakawa ga warkar da hanji da rigakafi.

15. Shellfish

Shellfish ba shine abin da ke tsallake tunani ga yawancin waɗanda ke ƙoƙarin haɓaka garkuwar jikinsu ba, amma wasu nau'ikan kifin kifin suna cike da tutiya.

Zinc ba ya samun kulawa sosai kamar sauran bitamin da kuma ma'adanai, amma jikinmu yana buƙatarsa ​​don ƙwayoyin jikinmu su yi aiki kamar yadda aka nufa.

Iri-irin nau'ikan kifin kifin da ke cikin zinc sun hada da:

• kawa
• kaguwa
• katako
• mussels

Ka tuna cewa ba kwa son samun fiye da yawan shawarar zinc a cikin abincinku na yau da kullun:

• 11 MG don manya
• 8 MG ga yawancin mata manya

Yawan zinc na iya hana aikin tsarin garkuwar jiki.

Waysarin hanyoyin rigakafin kamuwa da cututtuka

Bambancin shine mabuɗin gina jiki mai kyau. Cin daya daga cikin wadannan abinci ba zai isa ya taimaka wajen yakar mura ko wasu cutuka ba, koda kuwa kuna cin shi koyaushe. Kula da yin amfani da masu girma dabam da shawarar shawarar yau da kullun don kar ku sami yawancin bitamin guda ɗaya kuma ku ɗanɗan wasu.

Cin abinci dama farkon farawa ne, kuma akwai wasu abubuwan da zaka iya yi don kare ka da iyalanka daga mura, sanyi, da sauran cututtuka.

Ka fara da wadannan abubuwan da suka shafi rigakafin cutar sannan ka karanta wadannan nasihu guda 7 na kariya daga mura a gidanka. Wataƙila mafi mahimmanci, samo rigakafin cutar mura na shekara-shekara don kare kanka da wasu.