Kasance da lafiya ta hanyar zabar abincin da ke taimakawa sake farfado da tsarinka na rigakafi
Wasu abinci na iya taimakawa wajen bunkasa tsarin rigakafi da kuma hana sanyi da mura. Ga yadda ake duban nau'o'in abinci guda biyar da ke bayar da kayan gina jiki da tsarin tsarin rigakafi ya buƙata ya yi:
1) Abincin Abinci a Vitamin C
Wani abu mai mahimmanci na gina jiki, bitamin C ya zama antioxidant. Antioxidants zasu taimaki yakin basasa, wani nau'i na kwayoyin maras tabbas wanda aka sani don lalata tsarin rigakafi.
Akwai wasu shaidu cewa bitamin C na iya taimakawa sosai wajen bunkasa tsarin kulawa da mutane a karkashin babbar damuwa. Don ƙara yawan bitamin C naka, kara waɗannan abinci zuwa ga abincinka:
- Citrus 'ya'yan itatuwa da juices (kamar orange da kuma ganyayyaki)
- kiwi 'ya'yan itace
- ja da barkono
- broccoli
- strawberries
2) Abincin Abinci a Vitamin E
Kamar bitamin C, bitamin E shine mai karfi antioxidant. Binciken ya nuna cewa cike da yawan kwayoyin bitamin E yana da mahimmanci don ci gaba da tsarin lafiyar lafiya, musamman a tsakanin tsofaffi. Don samun cikaccen bitamin E, duba zuwa wadannan abinci:
- alkama alkama alkama
- almonds
- sunflower tsaba
- hazelnuts
- gyada man shanu
3) Abincin Gurasa a Zinc
Zingiki muhimmiyar ma'adinai ne a cikin samar da wasu kwayoyin jikinsu. Cibiyar Kula da Lafiya ta NIH (NIH) ta yi la'akari da cewa ko da maƙasudin ƙwayar zinc zai iya ɓata aikinku. Ga wasu kayan abinci mafi girma na zinc:
- oysters
- wake wake
- cashews
- ramin inabi
- chickpeas
4) Abincin Abincin a Carotenoids
Wani nau'in antioxidant, carotenoids sune nau'i na alade da aka samo ta hanyar halitta a yawancin tsire-tsire. Lokacin cinyewa, ana amfani da carotenoids cikin bitamin A (mai gina jiki wanda ke taimakawa wajen tsara tsari na rigakafi). Duba zuwa waɗannan abinci don bunkasa carotenoids:
- karas
- kale
- apricots
- gwanda
- mango
5) Abincin da ke cikin Omega-3 Fatty Acids
Omega-3 albarkatun mai sune mahimmancin acid acid wanda aka sani don kawar da kumburi da kuma kiyaye tsarin rigakafi a cikin rajistan. Ko da yake ba a sani ba ko omega-3s zai iya taimakawa wajen yaki da cututtuka (kamar sanyi na yau da kullum), bincike ya nuna cewa omega-3s zai iya kare kariya daga cututtuka irin na kwayar cutar Crohn, ulcerative colitis , da kuma arthritis na rheumatoid . Gwada wa annan abubuwan da ake ci iri-3:
- yan kifi mai yalwa (ciki har da mackerel, tuna, kifi, sardines, herring, da kwaro)
- flaxseed
- walnuts
Ƙarin Abinci don Boosting tsarin bazawar
Don kiyaye tsarin lafiyar ku lafiya, yana da mahimmanci don samun isasshen barci , motsa jiki a kai a kai, da kuma sarrafa damun ku .
Kodayake cike da cike da maganin antioxidants da sauran kayan gina jiki da aka samo a cikin abinci masu yawa ana yaduwa ne kawai a matsayin magungunan kare jiki, wasu bincike sun nuna cewa shan kariyar abincin na iya samun iyakacin amfani ga tsarin rigakafi. (Idan har yanzu kuna la'akari da daukar su, yana da kyakkyawan shawara don tuntuɓi mai ba da sabis na kiwon lafiya da farko su yi la'akari da wadata da kwarewa.)
Don ƙarin abinci wanda zai iya taimakawa wajen inganta tsarin rigakafi, kokarin kara tafarnuwa , abinci mai girma a cikin kwayoyi (irin su yogurt da kefir), da kuma shayi na shayi don cin abinci.
Sources:
> Chew BP, Park JS. Dokar Carotenoid a kan amsawar da ba a yi ba. J Nutr. 2004 Jan; 134 (1): 257S-261S.
Gill H, Prasad J. Probiotics, immunomodulation, da kuma amfanin kiwon lafiya. Adv Exp Med Medl. 2008; 606: 423-54.
Hughes DA. Hanyoyin maganin antioxidants masu cin abinci a kan aikin da ba a yi ba daga tsofaffi. Bada Nutr Soc. 1999 Feb 58 (1): 79-84.
Kyo E, Uda N, Kasuga S, Itakura Y. Abubuwan da ke haifar da tsofaffi na tsire-tsire. J Nutr. 2001 Mar; 131 (3s): 1075S-9S.
Simopoulos AP. Omega-3 acid acids a cikin kumburi da cututtuka na autoimmune. J Am Coll Nutr. 2002 Dec, 21 (6): 495-505.
Wintergerst ES, Maggini S, Hornig DH. Ayyukan ci gaba da ingantaccen bitamin C da zinc da sakamako akan yanayin asibiti. Ann Nutr Metab. 2006; 50 (2): 85-94.
Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani ta likita mai lasisi. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.