Yintoni ekufuneka ifakwe kwisidlo esiqhelekileyo sokwandisa i-immunity?

Intshayelelo: Ukubaluleka kweNkqubo yoKhuseleko lwamajoni omzimba

Isistim somzimba esinamandla siyimfuneko kwimpilo yonke kunye nokuba sempilweni. Amajoni ethu omzimba anceda ukusikhusela kwiintsholongwane eziyingozi ezifana neebhaktheriya, iintsholongwane, kunye nezinye izinto ezibangela izifo. Inoxanduva lokuchonga nokuphelisa abahlaseli bamanye amazwe, kunye nokulungisa izicubu ezonakaliswe sisifo. Ukhuselo lomzimba olusempilweni lubalulekile ekugcineni impilo entle kubo bonke ubomi bethu kunye nokuthintela ukuqala kwezifo ezingapheliyo.

Ukugcina isistim somzimba esinamandla, kubalulekile ukulandela ukutya okunempilo kunye nokulinganisela. Ukutya okutyebileyo kwizondlo ezibalulekileyo ezifana neevithamini, iiminerali, kunye ne-antioxidants kunokunceda ukuqinisa amajoni omzimba kunye nokunciphisa umngcipheko wosulelo kunye nezifo. Kule nqaku, siza kuxubusha izondlo eziyimfuneko ekufuneka zifakwe kwisondlo esiqhelekileyo sokwandisa ukukhuseleka.

Izakhamzimba eziBalulekileyo zoKhuseleko: Isishwankathelo

Ukutya okunesondlo okunezondlo ezibalulekileyo kungundoqo ekwakheni amajoni omzimba aqinileyo. Ezi zondlo ziquka iivithamini, iiminerali, i-antioxidants, kunye nezinye iikhompawundi ezibalulekileyo. Ukunqongophala kwezondlo kunokuphazamisa ukusebenza kwamajoni omzimba, okwenza umzimba ube sengozini ngakumbi kwizifo kunye nezifo. Ke ngoko, kuyafuneka ukuba kutyiwe ukutya okwahlukeneyo okutyebileyo kwezondlo ukuxhasa ukusebenza kakuhle kwamajoni omzimba.

Izondlo eziyimfuneko ekufuneka zifakwe kwisondlo esiqhelekileyo sokwandisa i-immunity ziquka i-vitamin C, i-vitamin D, i-zinc, i-omega-3 fatty acids, kunye ne-probiotics. Ezi zondlo zidlala indima ebalulekileyo ekomelezeni amajoni omzimba kunye nokuxhasa impilo kunye nokuphila kakuhle. Makhe sihlolisise isondlo ngasinye kunye nendima yayo ekukhuseleni.

I-Vitamin C: Umdlali oPhambili kwi-Immune Function

I-Vitamin C yi-antioxidant enamandla enceda ukukhusela iiseli kumonakalo obangelwa yi-radicals yamahhala eyingozi. Sisondlo esibalulekileyo esidlala indima ebalulekileyo ekusebenzeni komzimba. I-Vitamin C inceda ukuvuselela ukuveliswa kweeseli ezimhlophe zegazi, ezijongene nokulwa nosulelo kunye nezifo. Ikwanceda ekuphuculeni ukusebenza kwezi seli, ukuze zisebenze ngakumbi ekupheliseni iintsholongwane eziyingozi.

Ukutya okutyebileyo kwi-vitamin C kubandakanya iziqhamo ze-citrus, i-strawberries, i-kiwi, i-broccoli, i-Brussels sprouts, kunye ne-bell pepper. Ukutya oku kutya rhoqo kunokunceda ukomeleza amajoni omzimba kunye nokunciphisa umngcipheko wosulelo kunye nezifo.

Amandla eVithamin D ekukhuliseni ukugonyeka

I-Vitamin D sisondlo esibalulekileyo ekusebenzeni komzimba. Inceda ukulawula amajoni omzimba, ukukhuthaza impendulo ephilileyo yokuzikhusela komzimba kunye nokunciphisa umngcipheko wosulelo kunye nezifo. IVithamin D ikwanceda ekuphuculeni ukuveliswa kweepeptides ezilwa neentsholongwane, ezinoxanduva lokulwa iintsholongwane eziyingozi.

Owona mthombo wevithamin D kukukhanya kwelanga. Nangona kunjalo, i-vitamin D inokufumaneka ekutyeni okufana nentlanzi enamafutha, i-yolks yeqanda, kunye neemveliso zobisi eziqiniweyo. Ukutya oku kutya rhoqo kunokunceda ukwandisa amanqanaba e-vitamin D emzimbeni kunye nokuxhasa ukusebenza kakuhle komzimba.

IZinc: Iminerali ebalulekileyo kwiMpilo yoMzimba

I-Zinc iyiminerali ebalulekileyo edlala indima ebalulekileyo ekusebenzeni komzimba. Inceda ukuvuselela ukuveliswa kweeseli ezimhlophe zegazi, ezijongene nokulwa nosulelo kunye nezifo. I-Zinc iphinda incede ukulawula ukusebenza kwezi seli, ibenze basebenze ngakumbi ekupheliseni iintsholongwane eziyingozi.

Ukutya okutyebileyo ngezinc kubandakanya iimbatyisi, inyama yenkomo, inyama yehagu, inkukhu, amandongomane kunye nemifuno. Ukutya oku kutya rhoqo kunokunceda ukonyusa amanqanaba e-zinc emzimbeni kunye nokuxhasa ukusebenza kakuhle komzimba.

I-Omega-3 Fatty Acids: Iibhloko zeZakhiwo zeeSeli zokugonyeka

I-Omega-3 fatty acids ngamafutha abalulekileyo adlala indima ebalulekileyo ekusebenzeni komzimba. Ziyakha iibhloko zeeseli ezikhuselayo, ezinceda ukulawula ukuphendula komzimba kunye nokunciphisa ukuvuvukala. I-Omega-3 fatty acids ikwanceda ekuphuculeni ukuveliswa kwezilwa-buhlungu, ezinoxanduva lokulwa iintsholongwane eziyingozi.

Ukutya okutyebileyo kwi-omega-3 fatty acids kubandakanya intlanzi enamafutha, amandongomane kunye nembewu. Ukutya oku kutya rhoqo kunokunceda ukwandisa amanqanaba e-omega-3 fatty acid emzimbeni kunye nokuxhasa ukusebenza kakuhle komzimba.

Iiprobiotics: I-Bacteria eNzuzo kwiMpilo yeGut kunye ne-Immunity

Iiprobiotics ziibhaktheriya eziluncedo ezihlala emathunjini kwaye zidlala indima ebalulekileyo ekusebenzeni komzimba. Banceda ukugcina ulungelelwaniso oluphilileyo lwezityalo zamathumbu, eziyimfuneko kwimpilo yonke kunye nokuba sempilweni. Iiprobiotics nazo zinceda ekuphuculeni ukusebenza komzimba, ukunciphisa umngcipheko wosulelo kunye nezifo.

Ukutya okutyebileyo kwiiprobiotics kubandakanya iyogathi, ikefir, i-sauerkraut, kunye nekimchi. Ukutya oku kutya rhoqo kunokunceda ukwandisa amanqanaba e-probiotic emathunjini kunye nokuxhasa ukusebenza kakuhle komzimba.

Ukuqukumbela: Ukwakha Ukutya okuLungileyo nokunesondlo ukulungiselela uMsebenzi woMzimba oLungileyo

Isistim somzimba esinamandla siyimfuneko kwimpilo yonke kunye nokuba sempilweni. Ukugcina isistim somzimba esinamandla, kubalulekile ukulandela ukutya okunempilo kunye nokulinganisela okubandakanya izondlo ezibalulekileyo ezifana neevithamini, iiminerali, i-antioxidants, kunye ne-probiotics. Ukutya iintlobo ngeentlobo zokutya okutyebileyo kwezondlo, kuquka iziqhamo, imifuno, ukutya okuziinkozo, iiproteni ezibhityileyo, kunye namafutha asempilweni, kunokunceda ukuqinisa amajoni omzimba nokunciphisa umngcipheko wosulelo nezifo. Ngokwakha ukutya okunokulinganisela kunye nokunesondlo, sinokuxhasa ukusebenza kakuhle kwamajoni omzimba kwaye sonwabele impilo entle kubo bonke ubomi bethu.