Zviri muChinyorwa
Ibasa remasoja ekudzivirira zvirwere kudzivirira muviri wedu kubva kuzvirwere. Iyi yakaoma sisitimu ine maseru ari muganda, ropa, mwongo, tishu uye nhengo. Inodzivirira muviri wedu kubva kuzvirwere zvinogona kukuvadza (zvakadai sebhakitiriya nemavhairasi).
Funga nezvemasoja edziviriro seyeochestra. Pakuridza kwakanakisa, chiridzwa chega chega uye muimbi ari muorchestra anotarisirwa kupa kuita kwakanyanya.
Hazvifadzi kuti muimbi aridze achimhanya zvakapetwa kaviri kana kuti kamwe kamwe abudise ruzha rwakapetwa kaviri kupfuura icho chiridzwa chinowanzoita. Chimwe nechimwe chikamu che orchestra chinofanirwa kushanda nemarongero chaiwo.
Izvo zvakafanana zvinoenda kune immune system. Kuti tidzivirire zvakanyanya miviri yedu kubva mukukuvadzwa, chikamu chese che immune system chinoda kushanda chaizvo zvinoenderana nehurongwa. Nzira yakanakisa yekuzadzisa izvi ndeyekusimbisa kusadzivirirwa uye kudzivirira kwemuviri..
pano nzira dzechisikigo dzekusimbisa kusadzivirirwa uye kusagadzikana kwemuviri...
Nzira Yekusimbisa Immunity uye Muviri Resistance?
kurara zvakakwana
Kurara uye kusadzivirira zvirwere zvine hukama hwepedyo. Kusakwana kana kuti kusarara zvakanaka kunoita kuti vanhu vanyanye kubatwa nechirwere.
Muchidzidzo chevanhu vakuru vane utano hwakanaka 164, vaya vairara maawa asingasviki 6 usiku hwoga hwoga vaiwanzobatwa nedzihwa pane vaya vairara kwemaawa matanhatu kana kupfuura usiku hwoga hwoga.
Kuzorora kwakakwana kunosimbisa kudzivirirwa. Unogona kurara zvakanyanya kana uchirwara kubatsira immune system yako kurwisa chirwere zvirinani.
Vakuru vanoda maawa manomwe kana kupfuura okurara, pwere dzinoda maawa 7-8, uye vana vadiki nevacheche vanoda maawa 10 kana kupfuura.
idya kudya kwezvirimwa zvakawanda
Zvokudya zvezvirimwa zvechisikigo zvakadai semichero, miriwo, nzungu, mhodzi, uye maruva akapfuma mune zvinovaka muviri uye antioxidants zvinogona kuvapa muganho kurwisa zvirwere zvinokuvadza.
AntioxidantsInobatsira kudzikisira kuzvimba nekurwisa makomisheni asina kugadzikana anonzi mahara radicals, ayo anogona kukonzera kuzvimba kana mazinga akakwira mumuviri.
Chirwere chisingaperi ndicho chikonzero chezvirwere zvakawanda, kusanganisira chirwere chemoyo, Alzheimer uye mamwe magomarara.
fiber mukudya kwezvirimwa, gut microbiomeInodyisa ura kana nharaunda ine hutano hwebhakitiriya mumatumbo. Iyo yakasimba gut microbiome inowedzera kusadzivirirwa uye inobatsira kudzivirira hutachiona hunokuvadza kubva kupinda mumuviri kuburikidza nemudumbu.
Uyezve, michero nemiriwo zvakapfuma mune zvinovaka muviri sevhitamini C, izvo zvinogona kuderedza nguva yekutonhora.
idya mafuta ane utano
namafuta ve salmonMafuta ane hutano, akadai seanowanikwa mukati
Kunyangwe kuzvimba kwakaderera kuri mhinduro yakajairwa kushushikana kana kukuvara, kuzvimba kusingaperi kunogona kudzvinyirira immune system.
Mafuta omuorivhi, ayo anonyanya kupikisa, anoderedza ngozi yezvirwere zvisingaperi zvakadai sechirwere chemwoyo uye chirwere cheshuga chechipiri. Uyezve, ayo anorwisa-kuzvimba maitiro anobatsira muviri kurwisa zvinokuvadza zvinokonzeresa mabhakitiriya nemavhairasi.
salmon uye chia mbeuOmega 3 fatty acids zvakare inorwisa kuzvimba.
Idya zvikafu zvakaviriswa kana kutora probiotic supplement
zvokudya zvakaviriswaYakapfuma mune mabhakitiriya anobatsira anonzi probiotics anowanikwa mudumbu rekudya.
Zvokudya izvi zvinosanganisira yogati, sauerkraut, uye kefir.
Tsvagiridzo inoratidza kuti inobudirira gut bacteria network inogona kubatsira maseru ekudzivirira kusiyanisa pakati peakajairwa, maseru ane hutano uye zvinokuvadza zvinopinda.
Muchidzidzo chemwedzi mitatu muvana 126, avo vainwa 3 mL yemukaka wakaviriswa pazuva vaive ne70% vashoma zvirwere zvinotapukira zvevana zvichienzaniswa neboka rinodzora.
Kana iwe usingadyi chikafu chakaviriswa nguva dzose, kutora probiotic supplements ndiyo imwe sarudzo.
Muchidzidzo chemazuva makumi maviri nemasere muvanhu zana nemakumi mashanu nevaviri vakatapukirwa nerhinovirus, avo vakawedzerwa neprobiotic Bifidobacterium animalis vaive nemhinduro yakasimba yekudzivirira uye kuderera kwehutachiwana pane boka rinodzora.
kudya shuga shoma
Tsvagiridzo ichiri kusimukira inoratidza kuti shuga yakawedzerwa uye macarbohydrates akacheneswa anogona kupa zvisingaite kune kuwandisa uye kufutisa.
Kufutisa kunogonawo kuwedzera njodzi yekurwara.
Zvinoenderana neongororo yakaitwa nevanhu vangangosvika chiuru, vanhu vakafutisa vakapfurwa nefuruwenza vaive nemukana wakapetwa kaviri wekuwana furuwenza pane vanhu vakapfurwa asi vasina kufutisa.
Kuderedza shuga kunogona kuderedza kuzvimba uye kubatsira kuderedza uremu, nekudaro kuderedza njodzi yehutano husingaperi hwakadai serudzi rwe 2 chirwere cheshuga uye chirwere chemoyo.
Tichifunga kuti kufutisa, Type 2 chirwere cheshuga, uye chirwere chemoyo zvinogona kunetesa immune system, kudzikisira shuga yakawedzerwa chikamu chakakosha chekudya kunosimudzira immune.
Iwe unofanirwa kuedza kuderedza kushandiswa kweshuga kusvika pasi pe5% yemakoriyumu ako ezuva nezuva. Izvi zvakaenzana nezvipunu zviviri (2000 gramu) zveshuga kune munhu anodya 2 macalorie pazuva.
Ita maekisesaizi ari pakati nepakati
Kunyange zvazvo kurovedza muviri kwakasimba kwenguva refu kuchigona kudzvinyirira simba romuviri rokuzvidzivirira, kurovedza muviri zvine mwero kunogona kuwedzera kuramba muviri.
Zvidzidzo zvinoratidza kuti kunyangwe chikamu chimwe chekurovedza muviri zvine mwero chinogona kuwedzera kushanda kwejekiseni muvanhu vane immune system yakakanganiswa.
Zvakare, kurovedza muviri nguva dzose, kuri pakati nepakati kunogona kuderedza kuzvimba uye kubatsira masero edziviriro edziviriro kuti agadzirise nguva nenguva.
Mienzaniso yekurovedza muviri zvine mwero kunosanganisira kufamba nekukurumidza, kuchovha bhasikoro nguva dzose, kumhanya, kushambira, uye kufamba zvishoma. Anenge maminitsi 150 ekurovedza muviri zvine mwero pavhiki anofanira kuitwa.
Zvemvura
Hydration haifaniri kukudzivirira kubva kuhutachiona uye hutachiona, asi kudzivirira kupera mvura mumuviri kwakakosha kune hutano hwese.
Kupera mvura mumuviri kunogona kukonzera kutemwa nemusoro uye kukanganisa kushanda kwemuviri, kutarisa, manzwiro, kugaya, moyo uye itsvo kushanda. Matambudziko aya anowedzera kubatwa nechirwere ichi.
Kuti udzivise kupera mvura mumuviri, unofanirwa kunwa mvura yakakwana zuva nezuva. Mvura inokurudzirwa nekuti haina macalories, additives uye shuga.
Nepo tii nejusi zviri hydrating, zviri nani kudzikisira muto uye kunwiwa kwetii nekuda kwehuwandu hwazvo hweshuga.
Sezvo mutemo wega wega, unofanirwa kunwa kana uine nyota. Ungangoda zvimwe zvinwiwa kana ukasimbisa muviri, ukashanda kunze, kana kugara munzvimbo inopisa.
gadzirisa kushushikana kwako
kushushikana uye kunetsekakuderedza ndiyo kiyi yehutano hwekudzivirira zvirwere.
Kushungurudzika kwenguva refu kunokonzera kuzvimba uye kusaenzana mu immune cell basa.
Kunyanya, kushushikana mupfungwa kwenguva refu kunogona kudzvinyirira maitiro ezvirwere muvana.
Zviito zvinogona kubatsira kubata kushushikana zvinosanganisira kufungisisa, kurovedza muviri, yoga, uye mamwe maitiro ekufunga. Zvirongwa zvekurapa zvinogonawo kushanda.
Zvinovaka muviri zvinovaka muviri
Zvimwe zvidzidzo zvinoratidza kuti zvinotevera zvinovaka muviri zvinogona kusimbisa mhinduro yemuviri wese:
C vitamini
Zvinoenderana nekuongororwa kwevanhu vanopfuura zviuru gumi nerimwe, 11.000-1.000 mg pazuva. vitamini C Kuitora kwakaderedza nguva yechando ne8% muvakuru uye 14% muvana. Zvisinei, kuwedzera hakuna kudzivirira kutanga kwechando.
Vitamin D
Vitamin D kushomeka kunowedzera njodzi yekurwara, saka kuwedzera kunogona kurwisa izvi. Nekudaro, kutora vhitamini D hakupi chero rubatsiro rwekuwedzera kana uine mazinga akakwana.
zen'e
Mukuongorora kwevanhu 575 vane dzihwa, kuwedzera neanopfuura 75 mg ye zinc pazuva yakaderedza nguva yechando ne33%.
Elder-berry
Imwe ongororo diki yakawana kuti elderberry inogona kuderedza zviratidzo zvehutachiona hwepamusoro hwekufema turakiti, asi kutsvagisa kwakawanda kunodiwa.
echinacea
Chidzidzo chevanhu vanopfuura 700, echinacea vakawana kuti avo vakatora placebo kana vasina kurapwa vakapora kubva kuchando nekukurumidza zvishoma.
hadiyo
Chidzidzo chepamusoro-soro chemavhiki gumi nemaviri muvanhu zana nemakumi mana nevatanhatu chakawana kuti garlic supplementation yakaderedza kuwanda kwechando nezvikamu makumi matatu muzana.
kurega kusvuta
Rega kusvuta nekuti hazvingo wedzera njodzi yegomarara chete asiwo zvinokanganisa immune system. Kusvuta kunonzi kunokanganisa kudzivirirwa kwekuzvarwa nakwo.
Inogonawo kuwedzera njodzi yekuvandudza inokuvadza pathogenic immune immune, uye kuputa kunoderedza kushanda kwekudzivirira kwemasoja edziviriro.
buda muzuva
Kupinda muchiedza chechisikigo ndechimwe chezvinhu zvakakosha zvinopa kugadzirwa kwevhitamini D mumuviri. Vitamin D yakakosha pakushanda zvine hutano kwemasoja emuviri sezvo ichibatsira muviri kugadzira masoja ekudzivirira chirwere.
Kuderera kwevhitamini D mumuviri ndechimwe chezvikonzero zvinokonzeresa matambudziko ekufema. Kufamba-famba muchiedza chezuva kwemaminetsi gumi-10 kuchaita kuti vhitamini D yakakwana inogadzirwa mumuviri.
Semagumo;
kusimbisa immune systemInoshanda mukuwedzera kupikisa kwemuviri, pane dzimwe pfungwa dzinofanira kufungwa nezveizvi.
Nzira dzekusimbisa muviri kudziviriraZvimwe zveizvi zvinoderedza kudyiwa kweshuga, kunwa mvura yakakwana, kurovedza muviri nguva dzose, kurara zvakakwana uye kugadzirisa matambudziko.
Kunyange zvazvo nzira idzi dzomusikirwo dzisingadzivisi zvirwere, dzinosimbisa dziviriro yomuviri pautachiona hunokuvadza.
Zvinyorwa Zvaunofanirwa Kuverenga
