Naphezu kwemizamo yakho yokugcina izandla zakho zihlanzekile, zithwala ama-sanitizers engeziwe esikhwameni sakho, isula ikhishi uma upheka, futhi uhlala kude nomuntu obonakala sengathi unomkhuhlane, uthola ukuthi ugijima njalo. Wena uqobo ugula futhi ukhathele ukuba nephutha elimnandi noma eliphuthumayo futhi unethemba lokuthi ngesimo sezulu uzothola kahle, isimiso sakho somzimba sokuzivikela sishaya phezulu.
Kodwa mhlawumbe ungase uthande ukuhlolisisa ukuthi yini ongayenza ukuze usize ukukhulisa isimiso sakho somzimba omzimba? Futhi mhlawumbe indawo yokuqala ozoqala ukubuka ngokudla kwakho.
Ukudla Ukuthuthukisa Isistimu Yakho Yokuzivikela Emzimbeni
Abantu abaningi abayeki ukucabanga ngalokho abakudlayo nokuthi kungathinta kanjani amasosha omzimba. Futhi lokho kungaba yingxenye yenkinga. Kulabo abanezinkinga zokudla, lokhu kungase kubonakale kubaluleke nakakhulu.
Ukuba nokudla okunomkhawulo okudinga ukuthi ugweme amaqembu okudla athile, njengesibonelo sokuba ubisi, i-gluten noma i-nut mahhala, kungase kube nomthelela owedlula impilo yakho yokudla okunempilo. Ngakho-ke noma unesifo sokudla, ukudla okuncane, ukudla okukhethile, noma nje ukuhlela kahle, mhlawumbe yisikhathi sokuthuthukisa ukudla kwakho.
Njengoba ubukeza lokho okudla umzimba wakho nsuku zonke ungathola indawo yokuthuthukisa. Ucwaningo lubonisa ukuthi kuningi okuthiwa ama-superfoods adlala indima eqondile ekwandiseni isimiso sakho somzimba omzimba.
Ngokwengeza lokhu okudla okunomsoco kuphakethi yakho, ungondla umzimba wakho ngempilo enhle engqondweni. I-adage endala "i-apula ngosuku, igcina udokotela kude" ingase ihlale iqinisile. Kodwa-ke, kungathatha okungaphezu kwe-apple ukukhulisa isimiso sakho somzimba sokuzivikela, ukugwema ukushisa okuvamile, phakathi kwamanye amagciwane.
I-Superfoods yeSistimu Yakho Ye-Immune
Kungani ungazami ukungeza lokhu kokudla okuzivikela-okugcwele amaminerali abalulekile namavithamini-ukuze uhlale unomuzwa onempilo. Gcina ukhumbule ukuthi uma ukudla kwakho kokudla okuthintana nakho kukuvimbela ekungenizeni ukudla okunye, kunezinto eziningi zokudla okuzivikela ekuzivikeleni okumele ukhethe kuzo.
- Isipinashi: Lokhu kuluhlaza okwesibhakabhaka kukhishwa ngesaladi sakho, kufakwe esasikweni, kuphekwe omelette yakho noma kusebenza ngamafutha omnqumo negalikhi. Isipinashi sinamavithamini C kanye nama-antioxidants, okubili kokubili ukuxhumana nomzimba wakho wokuzivikela. Eqinisweni lemifino iphakamisa izakhi ezisiza umzimba ukuba ukwazi ukuzivuselela.
- Ama-alimondi: Ukwengeza ama-alimondi ekudleni kwakho kuzokwengeza umthamo onempilo we-vitamin C, i-vitamin E namafutha enempilo. I-Vitamin E iyasiza umzimba wakho ukuba ulwe nokutheleleka futhi iyiphi enye indlela engcono kakhulu ekunakekeleni ama-almonds okumnandi futhi anamaqabunga. Futhi iphethwe amaprotheni, esinye isakhiwo esibalulekile sokwakha impilo enhle.
- I-Butternut Squash: Ingqikithi eyodwa yalezi zokudla iphakethe ezingaphezu kwamaphesenti angu-180 enani eliphakanyisiwe lamavithamini A, elidlala indima ekugcineni amehlo akho, isikhumba nesimiso semzimba sokuzivikela. Le yemifino enomsoco iqukethe amaphesenti angaphezu kwama-50 ezithambile zakho zansuku zonke zevithamini C kanye nesilinganiso esiningi samavithamini E.
- I-Oatmeal : Akukho lutho olungcono kunokuqala usuku lwakho nalesi sinambitheka esiphundu sokudla kwasekuseni. Eqinisweni i-fibre etholakala ku-oatmeal ebizwa nge-beta-glucan, inikeza umzimba wakho ukuvikelwa okwengeziwe. Eqinisweni amangqamuzana amaningi omzimba omzimba omzimba wakho agxila kulolu hlobo lwamafayibha, okwandisa amangqamuzana egazi amhlophe avikela ama-bacterias nama-virus.
- Inkukhu: Kholwa noma hhayi inkukhu kungumncintiswano omkhulu wokwakha amasosha omzimba wakho. Uma umzimba wakho uhlaselwa amagciwane noma izidumbu zangaphandle, udala amagciwane okulwa nawo. Ukwenza lezi antibodies zibe ngumthombo wamaprotheni atholakalayo kalula. Inkukhu umthombo omkhulu weprotheyini ephilile, engasiza izidumbu zomzimba.
- I-Peanut Butter: Akusithathi amathisipuni angaphezu kwamabili webhokisi le-peanut ukuze unike umzimba wakho amandla amaningi okulwa nokuzivikela komzimba. Ukupakishwa ngamaprotheni kungasiza ekwakheni amasosha omzimba ukuvikela umzimba wakho, futhi ulayishwe nge-vitamin E kungasiza ekulwa nomkhuhlane ovamile.
- I-yogurt : Njengengxenye yesidlo sasekuseni esinempilo noma ngisho nokudla okulula, i-yogurt igcwele ama-probiotics ukuze ihlale iphilile. Ama-probiotics yi-bacteria anempilo esiza ekugayeni futhi ugcine isimiso somzimba wakho samasosha omzimba siqinile. Ukwandisa i-yogurt ilayishwa i-vitamin D edlala indima ekulawuleni umsebenzi wokuzivikela omzimba kanye nomzimba wesisindo.
- I-Green Green: Lesi siphuzo singase sibe yilokho odokotela abaya khona. I-antioxidants yezitshalo, ebizwa ngokuthi i- polyphenols , ekhona e-tea eluhlaza kuthiwa inemiphumela yokuzivikela emzimbeni. Ngenxa yalesi sizathu, itiye eliluhlaza litholakale liwusizo ekuqedeni umzimba emagciwane. Kubalulekile ukuthi uqaphele ukuthi ukwengeza ubisi etsheni oluhlaza kuzokwenza ukuthi amaprotheni asitshalo angasebenzi.
- I-Kiwis: Lezi zithelo ezincane ezihlanganisiwe zigcwele i-vitamin C, edlala indima ebalulekile ekugcineni uhlelo lwakho lwamasosha omzimba lusebenza. I-Vitamin C inendima ekwandiseni ukukhiqizwa kwamangqamuzana egazi amhlophe, okugcina umzimba uphilile. Kuyaziwa nangokusiza ukuvimbela nokunciphisa i-wheezing ku-bronchioles engase ibangele isimiso somzimba sokuzivikela esibuthakathaka. I-kiwi ibhekwa nangokuthi "ukudla kwangaphambili" kokudla, ukudla amabhaktheriya e-probiotic emathunjini akho, ukusiza ukukhuthaza impilo yokugaya.
- I-Ginger: Lesi sithako esinamandla asisize kuphela emva kokushisa, kodwa empeleni singadlala indima ekusizeni ukuyivimbela. I-ginger empeleni inezindawo zokulwa namagciwane, ukubulala amabhaktheriya, futhi ingasetshenziswa ngaphakathi nangokwezihloko. Iphinde ivuselele ukukhiqizwa kwejusi lokugaya, okuvumela ukugaya kahle komzimba onempilo. I-ginger iqukethe nama-manganese okusiza ukwakha ukumelana nezifo.
Akuzona nje ukudla okuzivikela ekuzivikelweni komzimba okuzokwenza ube nempilo enhle, kodwa kuzokwenza ukuthi kube nesinambithelo esiphundu epulatifheni yakho!