Kari 16 da Kimiyya ke Tallafawa don haɓaka Tsarin rigakafin ku

Fiye da kowane lokaci, mutane suna tururuwa zuwa shaguna da kuma adana ɗakunan su tare da abubuwan haɓaka abinci na rigakafi. Yayin da daidaitaccen abinci zai iya ba da tsarin ku rigakafi babban tushe don yin aiki daga, wani lokacin kuna buƙatar ƙaramin abu kaɗan don kiyaye tsarin rigakafin ku yana gudana akan duk silinda.

Akwai tallace-tallace da yawa don kari, musamman dangane da COVID-19, don haka bari mu rushe abubuwan da kuke buƙata da gaske don haɓaka tsarin garkuwar ku kuma ku kasance cikin koshin lafiya.

Kari 16 da aka Tallafawa Bincike waɗanda ke haɓaka Tsarin rigakafin ku

#1 Vitamin D

Yawancin mutane ba sa samun isasshen bitamin D daga hasken rana, don haka wannan bitamin ne mai mahimmanci musamman don samun ta hanyar karin bitamin D.

Vitamin D sananne ne saboda rawar da yake takawa a cikin yawan kashi da sarrafa calcium, amma wannan sinadari kuma yana taka muhimmiyar rawa a cikin lafiyar tsarin garkuwar ku. A gaskiya ma, rashi na bitamin D yana da alaƙa da haɗarin kamuwa da cutar kansa, da kuma ƙara yawan kamuwa da cuta.

Vitamin D yana aiki azaman mai karɓa akan ƙwayoyin rigakafi naka (musamman ƙwayoyin B, ƙwayoyin T, da sel masu gabatar da antigen) don taimakawa tare da siginar tantanin halitta kuma don haka yana taimakawa tsarin garkuwar jikin ku sadarwa a lokutan kamuwa da cuta.

#2 Vitamin C

Vitamin C Ana samun shi da yawa a cikin 'ya'yan itatuwa citrus, waɗanda suke da yawa a cikin sukari don a haɗa su a cikin abincin ketogenic. Abin farin ciki, abubuwan bitamin C suna samuwa a shirye kuma ba su da tsada sosai.

Lokacin da yazo ga rigakafi, bitamin C shine mai gina jiki mai karfi. Bincike ya nuna cewa C supplementation na iya rage tsawon lokacin na kowa mura da rage tsananin bayyanar cututtuka. Hakanan, ga cututtukan cututtukan numfashi da ke haifar da ƙwayoyin cuta, bitamin C na iya rage alamun bayyanar da kusan 85% ¹ ).

Wani sashe na ayyukan haɓaka garkuwar jiki shine tasirin da bitamin C ke da shi akan fararen jini. Wannan ƙarin ya bayyana don haɓaka ba kawai samarwa ba, amma aikin neutrophils, lymphocytes, da phagocytes (fagocytes). ² ).

#3 Zinc

Zinc yana taka muhimmiyar rawa a yawancin enzymes da abubuwan rubutun da ke da hannu a cikin rigakafi. Dukansu enzymes da abubuwan da aka rubuta suna da mahimmanci don sigina da ayyukan ciki na tsarin garkuwar jikin ku don kiyaye abubuwa cikin tsari.

Bugu da ƙari, zinc yana da tasirin antioxidant kuma anti-mai kumburi a cikin jikin ku, waɗanda abubuwa biyu ne masu mahimmanci na rigakafi.

Hakanan Zinc na iya taimakawa jikinka yaƙar cututtukan da ke haifar da cututtukan numfashi ta hanyar hana kwafin ƙwayoyin cuta.

#4 dattijo

Ana iya samun Elderberry a nau'i-nau'i iri-iri a matsayin kari. Elderberry syrup shine ya fi kowa, amma zaka iya samun capsules, gummies, teas, da lozenges.

Elderberry Yana nuna halaye iri-iri na haɓaka rigakafi kuma yana taimakawa musamman wajen yaƙar cututtukan ƙwayoyin cuta. A haƙiƙa, an gwada furannin dattijo da berries a kan nau'ikan ƙwayoyin cuta daban-daban guda goma (XNUMX). ³ ) ( ⁴ ).

Abin sha'awa shine, lokacin da aka sha datti a cikin matakai na baya na mura, yana bayyana yana da tasirin hana yaduwar kwayar cutar, ma'ana yana rage yawan kwayar cutar a jikinka ko da bayan matakin farko.⁵ ).

Abubuwan kari na Elderberry kuma an san su da ikon kwantar da hankulan alamun cututtukan numfashi, wani abu da yakamata a sani game da coronavirus.

#5 Tafarnuwa

Tafarnuwa na ɗaya daga cikin abinci mafi ƙarfi da ke ƙarfafa garkuwar jiki a wajen, kuma yayin da za ku iya dafawa da ita yadda kuke so, ɗayan mafi kyawun hanyoyin samun naushin tafarnuwa mai ƙarfi shine ta hanyar kariyar tafarnuwa.

Tafarnuwa tana nuna halaye iri-iri na haɓaka garkuwar jiki, gami da maganin ƙwayoyin cuta, rigakafin ƙwayoyin cuta, maganin fungal, maganin ciwon daji, da anti-mai kumburi. ⁶ ).

Yana yin haka ta hanyar ƙarfafa ƙwayoyin rigakafi da kunna siginar ƙwayoyin rigakafi. Hakanan yana haɓaka samar da ƙwayoyin rigakafi ta tsarin rigakafin ku kuma yana tallafawa aiwatar da phagocytosis, wanda ke taimakawa jikin ku kawar da ƙwayoyin cuta da sauran ƙwayoyin cuta.

#6 Turmeric

Shekaru dubbai, an yi amfani da wannan tsohuwar kayan yaji a cikin maganin Ayurvedic azaman hanyar kwantar da kumburi da tallafawa tsarin garkuwar jikin ku.

Babban fili a cikin turmeric, curcumin, yana haɓaka aikin ƙwayoyin rigakafi kuma yana daidaita yanayin maganganun ƙwayoyin cuta a cikin jikin ku. Saboda wannan dalili, masu bincike da yawa sun ɗauki curcumin a matsayin batun su don nazarin tasirinsa akan rashin lafiyar jiki da sauran yanayi na rigakafi kamar asma, rheumatoid arthritis, har ma da cututtukan zuciya. cardiac.

Kamar tafarnuwa, za ku iya dafa tare da turmeric don samun nasarar amfani da kumburi. Duk da haka, shan turmeric a matsayin kari zai samar da tushe mai karfi. Lokacin neman kari (ko curcumin), tabbatar cewa sun haɗa da wani nau'i na barkono (yawanci dogon barkono), saboda wannan yana inganta haɓakar curcumin a jikin ku.

#7 Vitamin A

Vitamin A yana da hannu a cikin duka rassan tsarin garkuwar jikin ku: rigakafi na humoral da rigakafi na salula.

Immunity na ɗan adam yana nufin mayar da martani da sauri ga antigens waɗanda ƙwayoyin rigakafi ke motsa su a cikin tsarin garkuwar ku. Kariyar salula tana nufin fitowar ƙananan sunadaran da ake kira cytokines waɗanda ke kai hari ga ƙwayoyin cuta.

Wani ɓangare na aikinsa a matsayin sinadirai masu haɓaka rigakafi shine daidaita amincin murfin mucosal a jikinka. Wannan rufin yana kare jikin ku daga cututtukan cututtuka ta hanyar ƙirƙirar shinge wanda ke hana su cikin wurare dabam dabam.

A matakin salula, bitamin A yana tallafawa aikin ƙwayoyin rigakafi daban-daban, yana ba da izinin sigina da tsari mai kyau. Bugu da ƙari, yana taka rawa wajen daidaita ƙayyadaddun kwayoyin halitta na rigakafi, wanda ke ba da damar yaduwar sabbin ƙwayoyin rigakafi.

Bincike ya nuna cewa karin bitamin A na iya ma rage mace-mace a wasu cututtuka masu yaduwa ( ⁷ ).

#8 Selenium

Selenium shine antioxidant mai ƙarfi wanda ke taka muhimmiyar rawa a cikin lafiyar tsarin garkuwar ku saboda shigar da shi cikin selenoproteins.

Selenoproteins suna da mahimmanci don rigakafi saboda suna daidaita ayyukan nau'in oxygen mai amsawa (ROS) a kusan kowane nama a cikin jikin ku.

Bugu da ƙari kuma, bincike ya nuna cewa ƙarancin selenium na iya haɓaka ƙwayar ƙwayoyin cuta, yayin da ƙwayar selenium zai iya inganta kariya na rigakafi.

#9 Multivitamins

Multivitamins suna da mahimmanci ga rigakafi saboda suna aiki azaman aljihun kuɗaɗe don kowane nau'in sinadirai da kuke iya rasawa. Ko da kuna cin abinci iri-iri na abinci duka, akwai yuwuwar samun wasu bitamin da ma'adanai waɗanda ke faɗowa ta hanyar fasa.

Tun da tsarin garkuwar jikin ku ya dogara da nau'ikan abubuwan gina jiki masu yawa don aiki mafi kyau, samun mai yawa mai kyau koyaushe yana da kyau. Kuna iya tunanin shi azaman hanyar tsaro.

#10 Probiotics

Daga cikin fa'idodin fa'ida da yawa waɗanda probiotics ke aiki akan jikin ku shine ikon su don daidaita martanin rigakafin ku. Yayin da bincike kan batun ya ci gaba, abin da aka fahimta a halin yanzu shine cewa probiotics na iya shafar ku tsarin rigakafi a matakin kwayoyin halitta.

Ta hanyar rinjayar lafiyar kwayoyin halitta da ke cikin gut, tare da ƙwayoyin rigakafi na mucosal (lymphocytes), ƙwayoyin rigakafi sun bayyana don samar da yiwuwar warkewa ga cututtuka da yanayi, ciki har da cututtuka na hoto, allergies, da eczema.

#11 Omega-3 fatty acid

Omega-3 fatty acids ana samun su da yawa a cikin kifaye masu kitse, amma shan kariyar mai na kifi na iya samar da nau'i mai ƙarfi na wannan tushen mai mai fa'ida.

Amfanin fatun omega-3 akan lafiyar garkuwar jiki sun kasu kashi biyu:

1. Suna inganta lafiyar membranes tantanin ku.
2. Suna aiki azaman ƙwayoyin sigina.

A matsayin wani ɓangare na membranes na tantanin halitta, haɗar omega-3 fatty acids yana ba da izinin ruwa, yana ba da izini mafi kyawun tsari da aiki.

A matsayin kwayoyin sigina, omega-3s na taimakawa wajen samar da cytokines, wanda ke kai hari ga ƙwayoyin cuta a cikin jikin ku. Hakanan suna tallafawa samar da chemokines, waɗanda ke nuna alamun ƙwayoyin cuta waɗanda ke taimakawa kawo ƙwayoyin rigakafi zuwa wurin kamuwa da cuta don warkar da ku.

#12 Echinacea

Echinacea sanannen magani ne na ganye don yanayi iri-iri da ke da alaƙa da tsarin rigakafi.

Bincike ya nuna cewa echinacea na iya rage tsanani da tsawon lokacin sanyi na gama gari da cututtuka na numfashi na sama, yana hana ci gaban ƙari, rage kumburi, har ma yana taka rawa wajen warkar da rauni.

Echinacea yana kunna ƙwayoyin rigakafi na asali ta hanyar da ke tallafawa gaba ɗaya amsawar rigakafi da aiki. Wasu misalan wannan sun haɗa da haɓaka ƙarfin ƙwayoyin rigakafi don kashe ƙwayoyin cuta, ƙara yawan adadin ƙwayoyin rigakafi zuwa nama masu kamuwa da cuta, da ƙarfafa sakin kwayoyin halitta irin su cytokines waɗanda ke iya kai hari ga mahaɗan waje.

#13 Vitamin E

Vitamin E shine maganin antioxidant mai ƙarfi kuma yana taka muhimmiyar rawa wajen kare membranes na sel daga nau'in oxygen mai amsawa (ROS).

Bugu da ƙari, an san bitamin E don yawancin fa'idodin da yake bayarwa ga tsarin garkuwar jikin ku, gami da ( ⁸ ):

• Ƙara yawan samar da ƙwayoyin rigakafi a cikin tsarin lymphatic.
• Ƙara yawan matakan rigakafi waɗanda ke ganewa kuma suna ɗaure zuwa antigens.
• Ƙara yawan ayyukan ƙwayoyin kisa na halitta, waɗanda ke taka muhimmiyar rawa wajen kin amincewa da ƙwayoyin cuta masu kamuwa da cuta.
• Ƙara yawan samar da cytokines, waɗanda aka saki daga ƙwayoyin rigakafi don kai hari ga mahaɗan waje.

#14 Astragalus

Tushen Astragalus wani ganye ne da ake amfani da shi sosai a cikin magungunan gargajiya na kasar Sin (TCM) don yawan cututtuka da rashin daidaituwa saboda ayyukansa na rigakafi.

An san shi da ganyen toning wanda ke tallafawa lafiyar huhu (wanda kuma aka sani da tonic na huhu) ta hanyar haɓaka juriya ga cututtukan numfashi. Yana goyan bayan aikin duka thymus da sabulu kuma yana aiki ta hanyar amsawar kariyar ku ta tsaka-tsaki da ta ban dariya.

Nazarin ya nuna cewa astragalus na iya haɓaka haɓakar ƙwayoyin B (kwayoyin da ke samar da ƙwayoyin rigakafi) kuma, ta yin haka, suna tallafawa samar da ƙwayoyin cuta da kuma cytotoxicity na tsakiya.

Bugu da ƙari, astragalus yana aiki azaman antioxidant kuma yana iya samun tasirin kariya akan jikin ku daga gubobi ( ⁹ ) ( ¹⁰ ).

#15 Laka

Licorice wani ganye ne da aka yi amfani da shi a cikin TCM tsawon dubban shekaru don haɓaka rigakafi.

Bincike ya nuna cewa licorice na iya haɓaka kunna aikin garkuwar jiki ta hanyar ƙarfafa sakin cytokines, kuma yana iya samun tasirin cutar kansa ta hanyar hana haɓakar ƙari ( ¹¹ ).

Bugu da ƙari, an nuna glycyrrhizin (wani fili mai aiki a cikin licorice) yana da tasiri mai kyau akan cututtukan coronavirus masu alaƙa da SARS. Bincike ya nuna cewa glycyrrhizin na iya hana kwafin ƙwayoyin cuta masu alaƙa da SARS don haka ana iya amfani da su azaman yuwuwar magani.

#16 Propolis

Propolis wani fili ne da ƙudan zuma ke samarwa, kuma yana fitowa ne daga ruwan itacen da ke ɗauke da mazugi. Propolis yana da wadata a cikin nau'ikan abubuwan gina jiki, ciki har da polyphenols (musamman flavanols), terpenoids, steroids, da amino acid.

Bincike ya nuna cewa lokacin da aka dauka a matsayin kari, propolis na iya nuna aikin antioxidant da anti-inflammatory, kuma yana iya taimakawa a cikin yanayi daban-daban na kiwon lafiya, ciki har da cututtuka na sama da na ƙasa na numfashi, ciwon fata da sinusitis, da ƙwayoyin cuta.

Har ila yau, Propolis yana da tasiri mai kyau a kan salon salula da rigakafi na jin dadi, yana kara yawan adadin kwayoyin halitta da kwayoyin sigina.

A takaice ...

Tsayawa tsarin garkuwar jiki lafiya zai iya ɗaukar fiye da ingantaccen abinci da motsa jiki. Wani lokaci ya zama dole a ciro manyan bindigogi don kare tsarin ku daga ƙwayoyin cuta da sauran ƙwayoyin cuta a cikin muhalli.