7 Kari na Ƙarfafa rigakafin rigakafi don Ingantacciyar Hudu

Wadatacce

• Turmeric da Ginger Tea
• Vitamin C mai ƙarfi
• Vitamin D3/K2
• Probiotics
• Elderberry
• Andrographis
• Hydrosol Azurfa
• Bita don

Kila kuna son gwadawa komai don kasancewa cikin koshin lafiya a wannan lokacin mura (wannan lokacin mura shine a zahiri mafi munin). Kuma abin farin ciki, a saman sauran halaye na haɓaka rigakafi da kuka riga kuna aikatawa a kan reg (bacci awa takwas a dare, yin motsa jiki al'ada) akwai ƙarin matakan da za ku iya ɗauka don kasancewa cikin ƙoshin lafiya-wato lokacin cin abincin ku. (Mai Alaƙa: Daidai Yaya Flu yake da Cutar?)

"Vitamin da ma'adanai tare da kaddarorin antioxidant zasu iya tallafawa tsarin rigakafi mai lafiya," in ji Kelly Hogan, RD, mai kula da abinci mai gina jiki da kula da lafiya a Cibiyar Nono ta Dubin a Dutsen Sinai. (Ka yi tunanin: bitamin C, bitamin E, beta-carotene, zinc, da selenium.)

Kuma yayin da da yawa ana iya samun su cikin lafiyayyun abinci-'ya'yan itatuwa, kayan marmari, kwayoyi, da tsaba-akwai shari'ar da za a yi don ƙarin ingantaccen abinci a wannan kakar. (Mai alaƙa: Abinci 12 don haɓaka Tsarin rigakafin ku a wannan Lokacin mura)

"Ganye sune magunguna na asali, kuma da yawa suna da aikin rigakafi da ƙwayoyin cuta," in ji Robin Foroutan, R.D., masanin abinci a Cibiyar Morrison a birnin New York kuma mai magana da yawun Cibiyar Gina Jiki da Abinci. Har ma da ƙari: "Suna da cikakkiyar aminci, kuma da yawa suna da babban bincike don tallafawa abin da tsararrakin da suka riga mu suka sani."

Tabbas, babu wani bitamin ko ma'adinai da zai gina jikin ku ya zama sansanin kariya daga kamuwa da cuta. "Game da da'awar 'ƙarfafa rigakafi', ina ganin muna buƙatar yin hankali," in ji Hogan. Misali: Wasu bincike sun nuna wasu bitamin (C, alal misali) na iya sauƙaƙa alamun sanyi, amma sun gano cewa ba lallai ba ne su hana su kiyaye sanyi a bay.

Amma idan kuna jin kadan a ƙarƙashin yanayin (ko kuma kawai kuna son ciyar da jikin ku da ƙarin abubuwan gina jiki masu ƙoshin lafiya), yi la’akari da waɗannan abubuwan kari waɗanda masu cin abinci suka yi rantsuwa da su. (Kamar koyaushe, tabbatar da duba tare da likitan ku kafin ku fara ɗaukar kowane kari.)

Turmeric da Ginger Tea

"Ni da kaina ina son shan koren shayi ko shayin ganye tare da turmeric da ginger idan na ji kamar na kamu da rashin lafiya," in ji Hogan. "Sun kuma cika da antioxidants kuma suna iya taimakawa wajen ƙarfafa tsarin rigakafi." Teas da abubuwan sha masu ɗumi-ɗumi suma suna da daɗi, ta lura-abin alfahari idan kuna jin yanayin ƙasa.

Gwada: Organic India Tulsi Turmeric Ginger Tea ($ 6; organicindiausa.com)

Vitamin C mai ƙarfi

An daɗe ana amfani da Vitamin C don tallafawa aikin rigakafi. "Bincike don tallafawa amfani da shi azaman kari don hana ko rage tsawon lokacin sanyi yawanci yana nuna wasu fa'ida-wasu ƙarin m, wasu mahimman," in ji Stephanie Mandel, mai ba da shawara kan abinci mai gina jiki a Cibiyar Morrison.

Ta fi son bitamin C "buffered"-wani nau'in bitamin da aka haɗa tare da magnesium, potassium, da calcium, wanda mutane da yawa ba su da yawa. Wani ƙari? "Ya fi sauƙi a kan ciki, don haka zaɓi ne mai kyau ga mutanen da ke fama da ƙarancin acid na bitamin C," in ji Mandel. Nufin 2,000 zuwa 4,000mg kowace rana.

Gwada: Buffered Vitamin C ($ 38; dailybenefit.com)

Vitamin D3/K2

Nazarin da aka buga a cikin BMJ gano cewa karin bitamin D yana da tasiri wajen hana kamuwa da cututtukan numfashi. Pro tip: "An san cewa bitamin D da K suna aiki tare a cikin jiki, don haka idan kun kara da bitamin D, yana da kyau a haɗa shi da bitamin K," in ji Mandel. (FYI, bitamin D da K suma suna narkar da mai, ma'ana yakamata jikinku ya sami isasshen mai mai lafiya don samun cikakken fa'idarsu.)

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

Probiotics

"Yayin da muka zo don ƙarin koyo game da yadda ƙwayoyin halittar mu ke aiki, mun fara fahimtar cewa wasu nau'ikan ƙwayoyin cuta suna taka takamaiman aiki a cikin jiki," in ji Mandel. Duka Lactobacillus plantarum kuma Lactobacillus paracasei iri ne da aka nuna suna taka rawa wajen kariya daga mura (da rage tsawon lokacinsa), in ji ta.

Gwada: Daily Flora Immune Probiotic Capsules ($ 35; dailybenefit.com)

Elderberry

An nuna tsantsa daga dattijon yana da cutar antiviral, pro-immunity effects. Foroutan ta ce: "Ina son fitar da dattijon don tallafawa tsarin garkuwar jiki." Yi nasihun ku ta hanyar busar da busasshen bishiyar datti a cikin ruwa, in ji ta. Ko kuma, ɗauki samfur a kantin sayar da abinci na lafiyar ku. "Kawai ku nemi ƙarin sukari, wanda ba lallai bane saboda dattijon yana da daɗi da daɗi," in ji ta.

Gwada: Sambucus Fizzy Elderberry ($5; vitaminlife.com)

Andrographis

Wasu bincike sun gano cewa andrographis, tsiro mai ɗaci ga wasu ƙasashe na Kudancin Asiya, na iya taka rawa wajen raunana alamun mura idan kun riga kun kamu da rashin lafiya. A gaskiya ma, an yi amfani da tsantsa daga cikin tsire-tsire na magani tsawon ƙarni, godiya ga magungunan ƙwayoyin cuta, ƙwayoyin cuta. "Wadannan capsules ba su fi sauƙi a samu ba, amma yana da daraja," in ji Foroutan.

Gwada: Gaia Quick Defense ($ 17; naturalhealthyconcepts.com)

Hydrosol Azurfa

Ana ɗauka yau da kullun, azurfa a cikin nau'in hydrosol (barbashi da aka dakatar a cikin ruwa-kama da azurfa na colloidal) na iya taimakawa wajen kawar da mura da mura, in ji Foroutan. (A cikin nau'in feshi, azurfa kuma na iya taimakawa tare da cunkoson hanci, in ji ta.) "Yana da matuƙar, da gaske, ana diluted a kusan kashi 10 a kowace miliyan," in ji ta. "An yi gargadi game da haɓaka argyria [fatar fata] daga yin amfani da samfuran azurfa, amma waɗannan haɗarin suna da alaƙa da yin amfani da samfuran arha kamar azurfa na farko, azurfar ionic, ko azurfa mai ƙarancin inganci, wanda shine dalilin da ya sa kyawawan ayyukan masana'antu ke da mahimmanci. sosai. "

Gwada: Azurfa Mai Girma ($ 21; vitaminhoppe.com)

Bita don