Ukutya kunye neeVithamini ezomeleza amajoni omzimba

Ukhuselo lomzimba luneseti entsonkothileyo yeeseli, iinkqubo, kunye neekhemikhali ezihlala zikhusela umzimba wethu kwiintsholongwane ezihlaselayo ezinjengeentsholongwane, ityhefu kunye neentsholongwane. Ukuba nokhuseleko oluluqilima luyimfuneko ukuze kuthintelwe usulelo kunye nezifo. Amajoni omzimba aqiniswa kukutya ukutya okunesondlo, ukulala ngokwaneleyo kunye nokwenza umthambo. Uphando lubonisa ukuba ezinye izongezo zevithamini kunye neeminerali zikwaphucula ukusabela komzimba. Ngoku makhe sijonge ukutya kunye neevithamini ezomeleza amajoni omzimba kwaye zisikhusele kwizifo.

Ukutya Okomeleza Amajoni omzimba

• Ukutya okunomxholo ophezulu we-iron

DemirIyiminerali edlala indima ebalulekileyo ekusebenzeni komzimba. Ukunqongophala kwayo kubangela i-anemia kwaye kunciphisa amandla omzimba. I-iron ifumaneka ekutyeni okufana nenyama, inkukhu, intlanzi, i-shellfish, i-legumes, amandongomane, imbewu, imifuno ye-cruciferous, imifuno kunye neziqhamo ezomisiweyo. Ukutya ukutya okutyebileyo kwe-iron kunye nokutya okukwivithamin C ephezulu kwandisa ukufunxa kwentsimbi.

• Ukutya kweProbiotic

Iiprobiotics zomeleza ukusebenza komzimba. Imithombo ekhuselekileyo yale bhaktheriya ephilayo iquka i-sauerkraut, i-yogurt, i-kefir kunye ne-buttermilk.

• Ukutya okunevithamin C

Iziqhamo ezifana neorenji, igrapefruit kunye netangerine, Njengokutya okomeleza umzimba, ziphezulu kwivithamin C. Ivithamin CIkhusela ulusu, isebenza njengesithintelo sokukhusela kwizifo. Iyanciphisa amathuba okosuleleka ngokomeleza amajoni omzimba. Inyanga ebandayo. Ukutya okuphezulu kwi-vitamin C kubandakanya i-bell pepper, i-guavas, imifino eluhlaza, i-broccoli, i-strawberries, i-tomato, i-papaya kunye nee-ertyisi.

• Ijinja

IjinjaIsetyenziselwa ukunyanga izifo ezininzi. Eyona nto ibaluleke kakhulu kukuba ikhulula kwaye inqande isicaphucaphu. Kwakhona komeleza ukhuseleko kunye nokunciphisa iimpawu zomkhuhlane.

• igalikhi

igalikhiUkuphucula ukukwazi kweeseli zokuzivikela ukulwa ingqele kunye nomkhuhlane. Yidla i-clove kabini ukuya kathathu ngemini ukuze ukwandise iziphumo zayo zokunyusa umzimba. Ukunqunqa igalikhi kunye nokulinda imizuzu eyi-10 ngaphambi kokupheka kukwanceda ukuphucula iziphumo zayo.

• Amaqunube

Iqunube, ibholabhola, Ndingathanda ipere yezinto zokukhafula kwiishethi amaqunube afana iipolyphenols Iqulethe iikhompawundi zezityalo ezifana nezi: Umzekelo, iziqhamo polyphenol iquercetinIsebenza kakuhle ekunciphiseni umngcipheko wokugula emva kokuzilolonga ngamandla. Amaqunube akwanazo nevithamin C eninzi, nto leyo enegalelo kumandla okuzikhusela kwizifo.

• Ioyile yeCoconut

Ioli yekokonathiI-lauric acid equlethweyo inamandla okubulala iintsholongwane eziyingozi, iibhaktheriya kunye nomngundo. Ngokomzekelo, abaphandi babonisa ukuba ioli yekhokhonathi iyasebenza kwiintlobo zebhaktheriya ezibangela izilonda zesisu, i-sinusitis, imingxuma yamazinyo, ityhefu yokutya, kunye nosulelo lwe-urinary tract. Ikwacingelwa ukuba iyasebenza ngokuchasene neentsholongwane ezibangela umkhuhlane kunye nehepatitis C. Ikwalwa neCandida albicans.

• Ingcambu yeLicorice

Ingcambu ye-Licorice inamandla okulwa nomngundo kunye neebhaktheriya ezithile, ezifana ne-E. coli, i-Candida albicans, kunye ne-Staphylococcus aureus. Ikwalwa nentsholongwane yomkhuhlane. Ezi mpawu zibonisa ukuba ingcambu ye-licorice kukutya okomeleza umzimba.

• Amandongomane kunye nembewu

Amantongomane kwaye imbewu iqulethe i-selenium, i-copper, i-vitamin E kunye ne-zinc. Zonke ezi zidlala indima ebalulekileyo kwimpilo ye-immune system.

IiVithamini ezomeleza amajoni omzimba

Kukho ezinye izongezo zevithamini kunye neeminerali ezixhasa amajoni omzimba. Ukuzisebenzisa rhoqo kunceda ukomeleza amajoni omzimba. Kodwa akukho ncediso esinokunyanga okanye ukuthintela isifo. Inokuxhasa kuphela i-immunity, yenza kube lula ukulwa nezifo. Iivithamini ezongeza inkqubo yamajoni omzimba zezi:

• Ivithamin D

Ivithamin DYisondlo esinyibilikayo ngamafutha esiyimfuneko kwimpilo kunye nokusebenza kwamajoni omzimba. Le vithamini iphucula imiphumo yokulwa ne-pathogen yeeseli ezimhlophe zegazi i-monocytes kunye ne-macrophages, eziyinxalenye ebalulekileyo yokukhusela umzimba, kunye nokunciphisa ukuvuvukala, okunceda ukuqinisa ukuphendula komzimba. Ukunqongophala kweVithamin D kwandisa umngcipheko wosulelo lwendlela yokuphefumla ephezulu njengomkhuhlane kunye nesifo sombefu.

• zinc 

I-Zinc yiminerali esetyenziswa kwizongezelelo kunye neelozenji ukomeleza amajoni omzimba. Oku kungenxa yokuba i-zinc ibalulekile ekusebenzeni kwamajoni omzimba. I-Zinc iyimfuneko ekuphuhlisweni kweeseli zomzimba kunye nokunxibelelana kwaye idlala indima ebalulekileyo kwimpendulo yokuvuvukala. Kwimeko yokusilela, ichaphazela kakhulu amandla amajoni omzimba okusebenza kakuhle. Ibangela ukwanda komngcipheko wosulelo kunye nezifo ezifana nenyumoniya.

• Ivithamin C 

Ivithamin Cyeyona nto idumileyo yokongeza i-vitamin eyaziwayo ukomeleza ukhuselo lomzimba. I-Vitamin C, exhasa umsebenzi weeseli zokuzivikela, ikhusela kwintsholongwane. Inomsebenzi ofana nokufa kwamaselula, onceda amajoni omzimba ukuba ahlale esempilweni ngokucoca iiseli ezindala kunye nokubeka ezitsha endaweni yazo. Ikwayi-antioxidant enamandla ekhusela umonakalo obangelwa luxinzelelo lwe-oxidative. Ukuthatha izongezelelo ze-vitamin C kunciphisa ubude kunye nobunzima bezifo eziphezulu zokuphefumla ezifana nokubanda.

• Ivithamin A

Le vithamini enyibilikayo ngamanqatha ixhasa impilo yamehlo kunye nolusu kwaye iqinisekisa ukukhula nophuhliso. Ngaphezu koko, ivithamin AIbalulekile kuphuhliso lweeseli zomzimba ezifunekayo ukulwa nokudumba kunye nosulelo.

• Ivithamin E

Ivithamin ENjengevithamin enyibilikayo ngamanqatha kunye ne-antioxidant enamandla, ilwa neeradicals zasimahla kwaye ikhusela umonakalo owenziwe nge-oxidative kwiiseli. Uphononongo lubonisa ukuba enye yeevithamini ezongeza umzimba yi-vitamin E. Iphucula ukusebenza komzimba ngokwandisa iiseli ezimhlophe zegazi kunye nokuchasana nosulelo.

• Vitamin B6

I-Vitamin B6 iqinisa ukusebenza komzimba ukulwa nabahlaseli bangaphandle emzimbeni. Kwimeko yokusilela kule vithamini, ukuveliswa kwee-antibodies ezibalulekileyo kwi-immune system kunciphisa.

•  Demir

Nangona isaziwa kakhulu ngendima yayo ekuveliseni iiseli ezibomvu zegazi kunye nokuthutha ioksijini, demir Ikwayenye yezongezo zokomeleza amajoni omzimba. Uphando lubonisa ukuba ukunqongophala kwe-iron anemia kunokuphazamisa impendulo yomzimba. Oku kunokonyusa umngcipheko wesifo kunye nosulelo.

• Selenium

SeleniumYiminerali ebalulekileyo kwimpilo yomzimba. Uphando lwezilwanyana lubonisa ukuba izongezo ze-selenium zonyusa ukhuseleko lwe-antiviral ngokuchasene neentlobo zomkhuhlane ezifana ne-H1N1.

• B iivithamini eziyinkimbinkimbi

Iivithamini ze-B, ezifana ne-vitamin B12 kunye ne-B6, zibalulekile kwimpendulo ye-immune enempilo.

Umthombo: 1, 2