Ukuzivikela komzimba kukhulisa ukudla

Kwabaningi bethu, ubusika yisikhathi esikhethekile sonyaka. Ukuwa kweqhwa kukhithizela ngenjabulo ngaphansi kwezinyawo, imibuthano efudumele nomndeni, amaholide kaNcibijane, imihlobiso ekhanyayo, izipho, ama-tangerines, ushokoledi newayini elinamakha elimnandi… Noma kunjalo, ukuze singavikeleki, ubusika buyisivivinyo esinzima sokwethembeka. Ngemuva kwakho konke, ukungabi khona kwelanga, ukubanda okucijile okubandayo, umoya owomile ngaphakathi emagcekeni afudumele kudala izimo ezikahle zokukhula kwamagciwane kanye namagciwane abangela izifo zonyaka. Bahlale “behlasela” imizimba yethu futhi benze buthakathaka amasosha omzimba. Ngenxa yalokho, kwesinye isikhathi akabekezeleli futhi umuntu uyagula. Kepha lokhu bekungagwemeka ngokungeza nje ukudla okhethekile ekudleni kwakho.

Ukuzivikela kanye nokudla okunomsoco

Indlela eqinisekile yokusiza amasosha omzimba ukuwunikeza ngezimo ezikahle zokusebenza okujwayelekile. Kepha lokhu kungenziwa kuphela ngokuqonda imigomo yomsebenzi wayo. Futhi ngalokhu kwanele ukucabanga amasosha omzimba ngesimo se-orchestra enkulu, elungiswe kahle. Unenani elikhulu lezinsimbi - ama-lymphocyte, ama-phagocyte nama-antibodies. Ngomsebenzi ohlelwe kahle, omuhle, "bavula" ngesikhathi futhi banikeze ukuvikela okufika ngesikhathi futhi okwanele emzimbeni kusuka kumagciwane ahlukahlukene, amabhaktheriya kanye nobuthi.

Imiphumela yocwaningo ikhombisile ukuthi imisebenzi yokuvikela amasosha omzimba ivame ukwehla ngokukhula. Yize kunjalo, ososayensi abaningi bagcizelela ukuthi ikhwalithi yokudla kwabantu isemqoka kulokhu kwehla. Ukudla okulinganiselayo kuzosiza ukuguqula isimo ngokuphelele, kunikeze umzimba amavithamini adingekayo nama-microelements.

UDkt William Sears, ongomunye wodokotela bezingane abadume kakhulu emhlabeni, naye ukhuluma ngokuzivikela komzimba. “Amasosha omzimba omuntu odla kahle ayakha izivikelo zawo. Lokhu kubonakala ekwandeni kwesibalo samangqamuzana amhlophe egazi (ama-leukocyte), okuluhlobo lwamasosha omzimba, nokuwaguqula abe ngamaqhawe angempela angakwazi ukulwa kahle kuphela, kodwa futhi athuthukise "amaqhinga" amahle kakhulu okulwa nabangenele. "

Ubuye anikeze nohlu lwamavithamini nezakhi zomzimba ezingakhuphula kakhulu amasosha omzimba futhi zinciphise ubungozi bokuhlaselwa yizifo.

Izithako zokudla okunomsoco zokuqinisa amasosha omzimba

• Vitamin C… Umthelela wawo kumasosha omzimba kube yiwona ocwaningwe kakhulu. Ngenxa yalokho, kwakungenzeka ukufakazela ngokuhlolwa ukuthi imikhiqizo enokuqukethwe kwayo ingakhuphula ukukhiqizwa kwama-leukocyte nama-antibodies emzimbeni, okubuye kwandise izinga le-interferon, uhlobo lwensimu yokuzivikela yamaseli.
• Vitamin E… Esinye sama-antioxidants abaluleke kakhulu ashukumisa ukukhiqizwa kwama-antibody angathola ngokushesha futhi aqede amagciwane egciwane, amagciwane namaseli womdlavuza.
• carotenoid… Ama-antioxidants anamandla anciphisa ukuguga futhi akhulise amasosha omzimba. Inani labo eliyinhloko lilele emandleni abo okubulala amangqamuzana omdlavuza. Ngaphezu kwalokho, umzimba uwasebenzisela ukukhiqiza uvithamini A.
• Ama-bioflavonoids… Inhloso yabo ukuvikela ulwelwesi lweseli emiphumeleni yezinambuzane ezincane eziyingozi. Futhi imithombo yabo eyinhloko izithelo nemifino.
• Zinc… Le minerali ibandakanyeka ngqo ekwakheni amangqamuzana amhlophe egazi namasosha omzimba, wona wona ovikela umdlavuza, izifo ezehlukene ezibangelwa amagciwane kanye namagciwane. Kukhona umbono wokuthi yi-zinc enganciphisa inani lezifo ezinzima zokuphefumula ezinganeni ekwindla nasebusika. Kodwa-ke, ucwaningo kule ndawo lusaqhubeka.
• selenium… Le minerali isiza ukukhuphula inani lamaseli wokuzivikela nokuhlanganisa amandla angaphakathi omzimba, ikakhulukazi ekulweni nomdlavuza.
• Ama-acids ama-Omega-3… Imiphumela yocwaningo ikhombisile ukuthi abantu abadla ukudla okuqukethe lokhu ekudleni kwabo mancane amathuba okuthi bagule ngezifo zokuphefumula ezinzima, futhi uma kungenzeka ukutheleleka bakubekezelela kalula. Lokhu kungenxa yokuthi la ma-asidi andisa umsebenzi wama-phagocyte, amaseli "adla" amabhaktheriya.
• † ии (i-oregano, i-ginger, isinamoni, i-rosemary, upelepele omnyama, i-basil, isinamoni, njll.), kanye negalikhi. Zibhalwe ngamabomu njengamaminerali namavithamini, ngoba umphumela wazo kumasosha omzimba kunzima ukuwudlula. Lawa ama-mucolytics emvelo (ama-expectorants) anciphisa ngempumelelo amafinyila anqwabelana endaweni yokuphefumula nasezonweni, futhi abambe iqhaza ekululameni okusheshayo. Ngaphezu kwalokho, igalikhi ithuthukisa ukusebenza kwamaseli amhlophe egazi namasosha omzimba.

Lapho unquma ukunamathela kulokhu kudla, kubalulekile ukukhumbula ukuthi impumelelo yayo ilele ebhalansi. Ngakho-ke, ukushaya indiva noma imaphi alawa maphuzu, ukugxila kwamanye, kuyinto engathandeki kakhulu, futhi kwesinye isikhathi kuyingozi. Ngemuva kwakho konke, iqiniso lithi konke kufanele kube ngokulinganisela.

Ukudla Okuphakamisa Ukuzivikela Okuphezulu okungu-12:

Ama-apula. Zinezinto zokulwa ne-antioxidant kanye ne-anti-inflammatory, ngakho-ke zinomphumela omuhle kumasosha omzimba.

Isithombo sebhitrudi. Ungumthombo omuhle kakhulu kavithamini C kanye nemanganizi. Lesi sakamuva sisekela ukuzivikela komzimba ngokuthuthukisa ukusebenza kwama-leukocyte.

Amahlumela eBrussels. Iqukethe amavithamini C, K, kanye nama-manganese nama-flavonoids. Bakunikeza ngezakhi zokulwa namagciwane.

Ugaliki. I-Universal antifungal, antibacterial, antiviral, antiparasitic kanye ne-antitumor agent. Ngesikhathi seMpi Yezwe Yokuqala, yasetshenziswa ngempumelelo njenge-antibiotic. Kamuva, ososayensi bachaza lokhu ngokuqukethwe kwento ekhethekile ekuyo - i-allyl sulphide methyl, enomphumela wama-antibiotic. Ngakho-ke, igalikhi ingasetshenziswa hhayi kuphela ukukhulisa ukuzivikela komzimba, kodwa futhi nokulwa nemikhuhlane nemikhuhlane.

Itheniphu. Umthombo wemvelo wama-antioxidants, amaminerali, amavithamini kanye nefayibha. Uvikela umzimba ngokuphelele emiphumeleni yama-radicals wamahhala. Futhi ihlonishwa kakhulu ngokuqukethwe kwayo yi-hydroxycinnamic acid, enezinto ezilwa nokuvuvukala kanye nekhono lokulwa namaseli womdlavuza.

I-yogurt. Qiniseka ukuthi uyakufaka ekudleni kwakho uma ufuna wonke amavithamini namaminerali eza nokudla emzimbeni wakho ukuze kumunceke kahle. Iqukethe amabhaktheriya awusizo - ama-probiotic athinta impilo yamathumbu futhi anqume ukuthembeka kwamasosha omzimba.

Itiye eliluhlaza. Ngenxa yezakhi zayo zokulwa ne-antioxidant, iyakwazi ukuvimbela ukukhula kwamangqamuzana omdlavuza, futhi ngenxa yokuqukethwe kwayo kwamavithamini, ingalwa nezifo.

Ithanga. Umthombo omuhle kakhulu kavithamini A ne-beta-carotene, othuthukisa ukuzivikela komzimba. Ungayifaka esikhundleni sazo izaqathe noma ama-persimmon.

AmaBlueberries. Inezinto zokulwa ne-antioxidant, iqinisekisa ukumelana namaseli emiphumeleni yamagciwane kanye namagciwane, futhi ibuye ithuthukise ukuzivikela kanye nemizwelo kahle. Noma kunjalo, njenganoma imaphi amanye amajikijolo owathandayo.

Um-alimondi. Kucebisa umzimba ngo-vitamin E, selenium namafutha anempilo.

Uhlobo lwenhlanzi. Njengezinye izinhlanzi ezinamafutha njenge-mackerel noma i-trout, iqukethe i-selenium ne-omega-3 fatty acids, ekhulisa ukusebenza kwama-phagocyte nokumelana komzimba nemikhuhlane nomdlavuza. Ngaphezu kwalokho, kunciphisa ubungozi bokungezwani nokungezwani komzimba, nakho okuyimbangela yokuthuthukiswa kwezifo (lapho, ngenxa yekhala eligobayo, ikhala liyayeka ukufeza umsebenzi walo wokuvikela futhi lidlulisele izifo ezahlukahlukene emgudwini wokuphefumula).

Inyama yenkukhu. Kodwa unogwaja nanoma iyiphi enye inyama enciphile izokwenza. Wumthombo omuhle kakhulu wamaprotheni, ngaphandle kwawo cishe akunakwenzeka ukuthuthukisa amasosha omzimba. Amaprotheni ahlukaniswa abe ama-amino acid, lapho kukhiqizwa khona ama-leukocyte amasha.

Yini enye ongayenza ukukhulisa amasosha omzimba?

1. 1 Hola indlela yokuphila esebenzayo, dlala imidlalo, uqaphe isisindo sakho.
2. 2 Susa izinkinga zokugaya ukudla, uma zikhona.
3. 3 Nciphisa ukungenwa kwanoma yiziphi izinto ezibangela ukungezwani komzimba uma umuntu ethanda ukungezwani nezinto ezithile komzimba.
4. 4 Yeka ukubhema futhi ungasebenzisi kabi utshwala, kanye nosawoti, okuthosiwe nokubhema.
5. 5 Ungakushayi indiva ukulala okunempilo, nokuzolile.
6. 6 Landela imithetho yenhlanzeko yomuntu siqu.
7. 7 Ungakhathali ngokuhleka nokujabulela impilo. Ososayensi bafakazele ukuthi imizwa emibi nengcindezi kuthinta isimo samasosha omzimba. Ungakhohlwa ngalokhu uma ufuna ukuhlala uphilile njalo!