Kyautattun Kyautattun Kyautattun 15 don Inganta Tsarin Jiki a Yanzu

Wadatacce

• Bayani mai mahimmanci
• 1. Vitamin D
• Kari 101: Vitamin D
• 2. Zinc
• 3. Vitamin C
• 4. Dattijo
• 5. Magungunan Magunguna
• 6-15. Sauran kari tare da karfafuwa-kara karfin
• Layin kasa

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.

Tsarin ku na rigakafi ya kunshi hadadden tarin sel, matakai, da kuma sinadarai wadanda ke kare jikin ku akoda yaushe daga shigar kwayoyin cuta, ciki har da ƙwayoyin cuta, gubobi, da ƙwayoyin cuta (,).

Kula da garkuwar jikinka lafiya shekara-shekara shine mabuɗin hana kamuwa da cuta. Yin zaɓin rayuwa mai kyau ta hanyar cin abinci mai gina jiki da samun isasshen bacci da motsa jiki sune mahimman hanyoyi don ƙarfafa garkuwar ku.

Bugu da kari, bincike ya nuna cewa kara wasu sinadarai na bitamin, ma'adanai, ganye, da sauran abubuwa na iya inganta karfin garkuwar jiki da kuma kariya daga cututtuka.

Koyaya, ka lura cewa wasu abubuwan kari zasu iya hulɗa tare da takardar sayan magani ko magungunan kanti da kake sha. Wasu na iya zama ba dacewa ga mutanen da ke da wasu yanayin lafiya ba. Tabbatar yin magana da mai ba da kiwon lafiya kafin fara duk wani kari.

Anan akwai abubuwan kari 15 waɗanda aka san su da ƙarfin haɓaka-haɓaka.

1. Vitamin D

Vitamin D shine mai-mai narkewa mai gina jiki mai mahimmanci ga lafiya da aiki na tsarin garkuwar ku.

Vitamin D yana haɓaka haɓakar cututtukan ƙwayoyin cuta na monocytes da macrophages - fararen ƙwayoyin jini waɗanda ke da mahimman sassan ɓangaren garkuwar ku - kuma yana rage ƙonewa, wanda ke taimakawa inganta haɓakar kariya ().

Mutane da yawa suna da rauni a cikin wannan muhimmin bitamin, wanda zai iya shafar mummunan aiki. A zahiri, ƙananan matakan bitamin D suna haɗuwa da haɗarin haɗarin kamuwa da cututtukan fili na sama, gami da mura da cutar asma ().

Wasu nazarin suna nuna cewa ƙarin tare da bitamin D na iya inganta haɓakar rigakafi. A gaskiya ma, binciken da aka yi kwanan nan ya nuna cewa shan wannan bitamin na iya karewa daga cututtukan da ke cikin numfashi.

A cikin nazarin 2019 na nazarin sarrafawa bazuwar a cikin mutane 11,321, karawa tare da bitamin D ya rage haɗarin kamuwa da cututtuka na numfashi a cikin mutanen da ke da ƙarancin wannan bitamin da kuma saukar da haɗarin kamuwa da cuta a cikin waɗanda ke da isasshen matakan bitamin D ().

Wannan yana nuna cikakkiyar tasirin kariya.

Sauran nazarin sun lura cewa abubuwan bitamin D na iya inganta amsawa ga maganin cutar kanjamau a cikin mutanen da ke da wasu cututtuka, gami da cutar hepatitis C da HIV (,,).

Dogaro da matakan jini, ko'ina tsakanin 1,000 da 4,000 IU na ƙarin bitamin D a kowace rana ya isa ga yawancin mutane, kodayake waɗanda ke da raunin rashin ƙarfi mafi yawa sukan buƙaci allurai mafi girma ().

Vitamin D yana da mahimmanci don aikin rigakafi. Matakan lafiya na wannan bitamin na iya taimakawa rage haɗarin kamuwa da cututtukan numfashi.

Kari 101: Vitamin D

2. Zinc

Zinc wani ma'adinai ne wanda aka fi yawan sa shi a kari da sauran kayan kiwon lafiya kamar lozenges wadanda ake nufi da su don bunkasa garkuwar ku. Wannan saboda zinc yana da mahimmanci ga aikin garkuwar jiki.

Ana buƙatar zinc don ci gaban ƙwayoyin cuta da sadarwa kuma yana taka muhimmiyar rawa a cikin martani mai kumburi.

Deficarancin wannan sinadarin yana shafar tasirin garkuwar ku na yin aiki yadda ya kamata, wanda ke haifar da haɗarin kamuwa da cuta, gami da ciwon huhu (,).

Rashin zinc yana shafar kusan mutane biliyan 2 a duk duniya kuma yana da yawa ga tsofaffi. A zahiri, har zuwa 30% na tsofaffi ana ɗaukar su rashi a cikin wannan sinadarin ().

Yawancin karatu sun nuna cewa abubuwan zinc na iya karewa daga kamuwa da cututtukan numfashi kamar sanyi na yau da kullun (,).

Menene ƙari, ƙarin zinc na iya zama da amfani ga waɗanda suka riga suka kamu da rashin lafiya.

A cikin nazarin 2019 a cikin yara 64 da aka kwantar da asibiti tare da cututtukan ƙananan ƙwayoyin cuta na numfashi (ALRIs), shan 30 MG na tutiya a kowace rana ya rage tsawon lokacin kamuwa da cutar da kuma tsawon lokacin zaman asibiti a matsakaita na kwanaki 2, idan aka kwatanta da ƙungiyar placebo ().

Zarin zinc na iya taimakawa rage tsawon lokacin sanyi ().

Shan dogon lokaci na zinc galibi yana da aminci ga manya masu lafiya, idan dai yawan kuɗin yau da kullun yana ƙarƙashin matakin da aka saita na sama na 40 MG na asalin tutiya (.

Yawan allurai na iya tsoma baki tare da jan ƙarfe, wanda zai iya ƙara haɗarin kamuwa da ku.

Ingarawa tare da tutiya na iya taimakawa kariya daga kamuwa da cututtukan ƙwayar numfashi da rage tsawon lokacin waɗannan cututtuka.

3. Vitamin C

Vitamin C shine watakila mafi shahararren kari wanda aka ɗauka don kariya daga kamuwa da cuta saboda mahimmiyar rawar da yake takawa a lafiyar jiki.

Wannan bitamin yana tallafawa aikin ƙwayoyin ƙwayoyin cuta daban-daban kuma yana haɓaka ikonsu na kariya daga kamuwa da cuta. Har ila yau, ya zama dole don mutuwar salula, wanda ke taimakawa kiyaye lafiyar garkuwar ku ta hanyar share tsofaffin ƙwayoyin halitta da maye gurbin su da sababbi (,).

Vitamin C kuma yana aiki a matsayin mai antioxidant mai ƙarfi, yana kariya daga lalacewar da damuwa mai sanyaya, wanda ke faruwa tare da tarawar ƙwayoyin halittar da ake kira 'radicals free'.

Stressaƙarin damuwa yana iya shafar lafiyar garkuwar jiki kuma yana da alaƙa da cututtuka da yawa ().

Shownarawa tare da bitamin C an nuna don rage tsawon lokaci da tsananin cututtukan fili na numfashi, gami da sanyi na yau da kullun ().

Babban nazari na nazarin 29 a cikin mutane 11,306 ya nuna cewa a kai a kai tare da bitamin C a matsakaicin kashi 1-2 na gram a kowace rana ya rage tsawon lokacin mura da 8% a cikin manya da kuma 14% a cikin yara ().

Abin sha'awa, bita kuma ya nuna cewa shan abubuwan bitamin C a kai a kai na rage yawan saurin sanyi a cikin mutane a ƙarƙashin babban damuwa na jiki, gami da masu tsere na marathon da sojoji, har zuwa 50% (,).

Bugu da ƙari, an nuna babban maganin ƙwayar bitamin C don inganta ingantaccen bayyanar cututtuka a cikin mutanen da ke fama da cututtuka masu tsanani, gami da sepsis da ƙananan cututtukan cututtuka na numfashi (ARDS) sakamakon cututtukan ƙwayoyin cuta ().

Duk da haka, wasu nazarin sun ba da shawarar cewa rawar bitamin C a cikin wannan yanayin har yanzu ana gudanar da bincike (23,).

Gabaɗaya, waɗannan sakamakon sun tabbatar da cewa abubuwan bitamin C na iya shafar lafiyar garkuwar jiki, musamman a waɗanda ba sa samun isasshen bitamin ta hanyar abincin su.

Babban iyaka ga bitamin C shine 2,000 MG. Doarin allurar yau da kullun yawanci tsakanin 250 da 1,000 MG (25).

Vitamin C yana da mahimmanci ga lafiyar garkuwar jiki. Plementarawa tare da wannan na gina jiki na iya rage tsawon lokaci da tsananin cututtukan fili na numfashi, gami da sanyi na yau da kullun.

4. Dattijo

Black datti (Sambucus nigra), wanda aka daɗe ana amfani da shi don magance cututtuka, ana yin bincike game da tasirin sa a kan lafiyar garkuwar jiki.

A cikin karatun-tube-tube, cirewar dattijo yana nuna karfin antibacterial da antiviral akan kwayoyin kwayar dake haifar da cututtukan fili da na numfashi na sama da kuma nau'ikan cutar mura (, 27),

Abin da ya fi haka, an nuna shi don inganta karfin garkuwar jiki kuma yana iya taimakawa rage tsawon lokaci da tsananin mura, da rage alamun da ke da alaƙa da ƙwayoyin cuta (,).

Binciken 4 binciken da bazuwar sarrafawa a cikin mutane 180 ya gano cewa tsofaffin tsofaffin ƙwayoyi suna rage alamun bayyanar numfashi na sama wanda ke haifar da cututtukan ƙwayoyin cuta ().

Wani tsoho, bincike na kwanaki 5 daga 2004 ya nuna cewa mutanen da ke fama da mura waɗanda suka yi amfani da babban cokali 1 (15 mL) na maganin manya a sau 4 a rana sun sami sauƙi na alamun bayyanar kwanaki 4 da suka gabata fiye da waɗanda ba su sha maganin ba kuma ba su da abin dogaro akan magani (31).

Koyaya, wannan binciken ya tsufa kuma masana'antar syrup elderberry ce ta tallafawa shi, wanda ƙila ya sami sakamako mara kyau (31).

Yawancin lokuta ana sayar da abubuwan tsofaffi a cikin ruwa ko sifofin capsule.

Shan kari na manya-manya na iya rage cututtukan numfashi na sama wanda ke haifar da cututtukan ƙwayoyin cuta kuma yana taimakawa sauƙaƙe alamun mura. Koyaya, ana buƙatar ƙarin bincike.

5. Magungunan Magunguna

An yi amfani da namomin kaza na magani tun zamanin da don hanawa da magance kamuwa da cuta. Yawancin nau'ikan namomin kaza na magani an yi nazarin su don ƙarfin haɓaka-ƙarfin haɓaka.

Fiye da nau'ikan 270 da aka sani da namomin kaza masu magani an san su da abubuwan haɓaka haɓaka ().

Cordyceps, man zaki, maitake, shitake, reishi, da wutsiyar turkey duk nau'ikan da aka nuna sunada fa'ida ga lafiyar jiki ().

Wasu bincike sun nuna cewa kari tare da takamaiman nau'ikan namomin kaza na magani na iya inganta lafiyar garkuwar jiki ta hanyoyi da dama, tare da rage alamun wasu halaye, gami da asma da cututtukan huhu.

Misali, wani bincike a cikin beraye masu tarin fuka, wata mummunar cuta ta kwayan cuta, ta gano cewa magani tare da cordyceps ya rage nauyin ƙwayoyin cuta a cikin huhu, inganta haɓakar kariya, da rage kumburi, idan aka kwatanta da ƙungiyar placebo ().

A cikin bazuwar, nazarin sati 8 a cikin manya 79, wanda aka hada shi da gram 1.7 na cirewar al'adun mycelium wanda ya haifar da gagarumar karuwar kashi 38% a cikin ayyukan kwayar halitta masu kashewa (NK), wani nau'in farin jini wanda ke kariya daga kamuwa da cuta ( ).

Turkewar Turkiya wani naman kaza ne na magani wanda ke da tasiri a kan lafiyar garkuwar jiki. Bincike a cikin mutane yana nuna cewa wutsiyar turkey na iya haɓaka haɓakar rigakafi, musamman ga mutanen da ke da wasu nau'o'in cutar kansa (,).

Yawancin sauran namomin kaza na magani an yi nazarin su don amfanin su akan lafiyar garkuwar jiki kuma. Ana iya samun kayayyakin naman kaza na magani a cikin nau'ikan tinctures, shayi, da kari (,,,).

Yawancin nau'ikan namomin kaza na magani, gami da keɓaɓɓiyar fata da wutsiyar turkey, na iya ba da haɓakar haɓaka da kuma tasirin kwayar cuta.

6-15. Sauran kari tare da karfafuwa-kara karfin

Baya ga abubuwan da aka lissafa a sama, yawancin kari na iya taimakawa inganta haɓakar kariya:

• Astragalus. Astragalus tsire-tsire ne da ake yawan amfani dashi a cikin Magungunan gargajiya na kasar Sin (TCM). Binciken dabba yana nuna cewa cirewar na iya inganta ingantattun maganganu masu alaƙa ().
• Selenium. Selenium wani ma'adinai ne wanda ke da mahimmanci ga lafiyar garkuwar jiki. Binciken dabba yana nuna cewa kari na selenium na iya haɓaka kariya ta kwayar cutar daga ƙwayoyin mura, gami da H1N1 (,,).
• Tafarnuwa. Tafarnuwa tana da ƙwayoyin cuta masu saurin kumburi da ƙwayoyin cuta. An nuna shi don haɓaka lafiyar garkuwar jiki ta hanyar motsa ƙwayoyin farin jini masu kariya kamar ƙwayoyin NK da macrophages. Koyaya, binciken ɗan adam yana da iyaka (,).
• Andragraphis. Wannan ganye yana dauke da andrographolide, wani fili mai suna terpenoid wanda aka gano yana da kwayar cutar kanjamau da ke haifar da cututtukan numfashi, gami da enterovirus D68 da mura A (,,).
• Licorice Licorice ya ƙunshi abubuwa da yawa, gami da glycyrrhizin, waɗanda zasu iya taimakawa kariya daga kamuwa da ƙwayoyin cuta. Dangane da bincike-tube-bincike, glycyrrhizin yana nuna aikin rigakafin cutar mai tsanani game da cututtukan cututtukan cututtuka (SARS-CoV) ().
• Pelargonium sidoides. Wasu binciken ɗan adam suna tallafawa amfani da wannan tsirrai na tsire-tsire don sauƙaƙe alamomin cututtukan ƙwayoyin cuta masu saurin kamuwa da ƙwayoyin cuta, gami da cututtukan sanyi da na mashako. Duk da haka, sakamako ya gauraya, kuma ana buƙatar ƙarin bincike ().
• B hadaddun bitamin. B bitamin, gami da B12 da B6, suna da mahimmanci ga lafiyar garkuwar jiki. Duk da haka, yawancin manya suna da rashi a cikinsu, wanda na iya shafar lafiyar garkuwar jiki (,).
• Curcumin. Curcumin shine babban fili mai aiki a cikin turmeric. Yana da kyawawan abubuwa masu saurin kumburi, kuma karatun dabba yana nuna cewa yana iya taimakawa inganta aikin rigakafi ().
• Echinacea. Echinacea tsarukan tsirrai ne a cikin dangin daisy. Wasu nau'ikan da aka nuna sun inganta lafiyar garkuwar jiki kuma suna iya samun kwayar cutar ta kwayar cuta da dama, ciki har da kwayar cutar syncytial virus da rhinoviruses ().
• Propolis. Propolis abu ne mai kama da kama da kayan zuma wanda zuma ke samarwa don amfani dashi azaman hatimi a amya. Kodayake yana da tasiri mai tasiri na haɓakawa kuma yana iya kasancewa da ƙwayoyin cuta kuma, ana buƙatar ƙarin binciken ɗan adam ().

Dangane da sakamako daga binciken kimiyya, abubuwanda aka lissafa a sama na iya ba da kaddarorin haɓaka haɓaka.

Koyaya, ka tuna cewa yawancin waɗannan abubuwan ƙarin tasirin tasirin lafiyar lafiyar ba a gwada su sosai a cikin mutane ba, suna nuna buƙatar karatun nan gaba.

Astragalus, tafarnuwa, curcumin, da echinacea sune wasu ƙarin abubuwan da zasu iya ba da haɓakar haɓaka. Har yanzu dai, ba a gwada su sosai a cikin mutane ba, kuma ana buƙatar ƙarin bincike.

Layin kasa

Yawancin kari a kasuwa na iya taimakawa inganta lafiyar jiki. Zinc, elderberry, da bitamin C da D sune wasu daga cikin abubuwan da aka gudanar da bincike akan su don inganta haɓakar su.

Koyaya, kodayake waɗannan abubuwan na iya ba da ɗan fa'ida don lafiyar garkuwar jiki, bai kamata ba kuma ba za a iya amfani da su azaman maye gurbin rayuwa mai kyau ba.

Kula da daidaitaccen abinci, samun isasshen bacci, motsa jiki a kodayaushe, da rashin shan sigari wasu hanyoyi ne masu mahimmanci don taimakawa garkuwar jikinka cikin koshin lafiya da rage yiwuwar kamuwa da cuta.

Idan ka yanke shawara cewa kana so ka gwada kari, yi magana da mai baka kiwon lafiya da farko, saboda wasu kari na iya mu'amala da wasu magunguna ko basu dace da wasu mutane ba.

Bugu da ƙari, ka tuna cewa babu wata shaidar kimiyya da ke nuna cewa ɗayansu na iya kariya daga COVID-19 - duk da cewa wasu daga cikinsu na iya samun ƙwayoyin cutar.