Zowonjezera 16 Zothandizidwa ndi Sayansi Kuti Mulimbikitse Chitetezo Chanu

Kuposa kale lonse, anthu akuthamangira m'masitolo ndikusunga mashelufu awo ndi zakudya zowonjezera chitetezo chamthupi. Ngakhale zakudya zopatsa thanzi zingapereke dongosolo lanu immunological maziko abwino oti mugwiritse ntchito, nthawi zina mumafunika china chowonjezera kuti chitetezo chanu cha mthupi chigwire ntchito pamasilinda onse.

Pali malonda ambiri owonjezera, makamaka chifukwa cha COVID-19, ndiye tiyeni tifotokoze zomwe mukufunikira kuti mulimbikitse chitetezo chamthupi ndikukhala athanzi.

Zowonjezera 16 Zothandizidwa ndi Kafukufuku Zomwe Zimakulitsa Chitetezo Chanu

#1 Vitamini D

Anthu ambiri samapeza vitamini D wokwanira chifukwa cha kuwala kwa dzuwa, kotero iyi ndi vitamini yofunikira kwambiri kuti adutse muzowonjezera za vitamini D.

Vitamini D ndi wodziwika bwino chifukwa cha mphamvu ya mafupa ndi kasamalidwe ka calcium, koma mcherewu umathandizanso kwambiri pa thanzi la chitetezo cha mthupi lanu. M'malo mwake, kusowa kwa vitamini D kumalumikizidwa ndi chiwopsezo chowonjezereka cha autoimmunity, komanso kuchuluka kwa chiwopsezo cha matenda.

Vitamini D imagwira ntchito ngati cholandilira pama cell anu oteteza thupi (makamaka B cell, T cell, ndi ma antigen owonetsa ma cell) kuti athandizire kuwonetsa ma cell ndipo motero amathandizira chitetezo chanu chamthupi kulankhulana panthawi ya matenda.

#2 Vitamini C

Vitamini C amapezeka kwambiri mu zipatso za citrus, zomwe zimakhala ndi shuga wambiri kuti ziphatikizidwe muzakudya za ketogenic. Mwamwayi, zowonjezera za vitamini C zimapezeka mosavuta komanso sizokwera mtengo kwambiri.

Pankhani ya chitetezo chamthupi, vitamini C ndi michere yamphamvu. Kafukufuku akuwonetsa kuti C supplementation imatha kufupikitsa nthawi ya chimfine ndi kuchepetsa kuopsa kwa zizindikiro. Komanso, chifukwa cha matenda obwera chifukwa cha ma virus, vitamini C imatha kuchepetsa zizindikiro ndi 85% ( ¹ ).

Chimodzi mwazochita zake zolimbitsa chitetezo cha mthupi ndi momwe vitamini C imakhudzira maselo oyera a magazi. Chowonjezera ichi chikuwoneka kuti chimalimbikitsa osati kupanga kokha, koma ntchito ya neutrophils, lymphocytes, ndi phagocytes ( ² ).

#3 Zinc

Zinc imagwira ntchito yofunika kwambiri m'ma enzymes ambiri komanso zinthu zolembera zomwe zimakhudzidwa ndi chitetezo chamthupi. Ma enzymes ndi zinthu zolembera ndizofunikira pakuwonetsa komanso kugwira ntchito kwamkati kwa chitetezo chamthupi chanu kuti zinthu zisamayende bwino.

Kuphatikiza apo, zinc imakhala ndi antioxidant komanso odana ndi yotupa m'thupi lanu, zomwe ndi mbali ziwiri zofunika kwambiri za chitetezo cha mthupi.

Zinc ingathandizenso thupi lanu kulimbana ndi matenda obwera chifukwa cha ma virus poletsa kubwerezabwereza kwa ma virus.

#4 elderberry

Elderberry imapezeka mumitundu yosiyanasiyana ngati chowonjezera. Madzi a Elderberry ndi omwe amapezeka kwambiri, koma mutha kupezanso makapisozi, ma gummies, tiyi, ndi lozenges.

elderberry Imawonetsa machitidwe osiyanasiyana olimbikitsa chitetezo chamthupi ndipo imathandiza kwambiri polimbana ndi matenda a virus. M'malo mwake, ma elderberries ndi maluwa adayesedwa motsutsana ndi mitundu khumi yosiyanasiyana ya chimfine. ³ ) ( ⁴ ).

Chosangalatsa ndichakuti, elderberry ikatengedwa pambuyo pa chimfine, imawoneka kuti imalepheretsa kufalikira kwa ma virus, kutanthauza kuti imachepetsa kuchulukana kwa kachilomboka mthupi lanu ngakhale mutangoyamba kumene.⁵ ).

Zowonjezera za Elderberry zimadziwikanso chifukwa chotha kukhazika mtima pansi zizindikiro za matenda opuma, zomwe muyenera kuzidziwa ndi coronavirus.

#5 Garlic

Garlic ndi imodzi mwazakudya zamphamvu kwambiri zolimbitsa chitetezo chamthupi kunja uko, ndipo ngakhale mutha kuphika nazo momwe mukufunira, imodzi mwa njira zabwino zopezera nkhonya yamphamvu ya adyo ndi kudzera muzowonjezera za adyo.

Garlic amawonetsa machitidwe osiyanasiyana owonjezera chitetezo chamthupi, kuphatikiza antimicrobial, antiviral, antifungal, anticancer, anti-yotupa ( ⁶ ).

Imachita izi polimbikitsa ma cell anu amthupi komanso kuyambitsa ma cell cell signature. Imawonjezeranso kupanga ma antibodies ndi chitetezo chamthupi ndikuthandizira njira ya phagocytosis, yomwe imathandiza thupi lanu kuchotsa ma virus ndi ma cell ena omwe ali ndi kachilombo.

#6 Zipatso

Kwa zaka masauzande ambiri, zonunkhira zakalezi zakhala zikugwiritsidwa ntchito mu mankhwala a Ayurvedic ngati njira yochepetsera kutupa ndikuthandizira chitetezo chanu cha mthupi.

Pawiri yayikulu mu turmeric, curcumin, imathandizira magwiridwe antchito a chitetezo chamthupi ndikutsitsa-kuwongolera mafotokozedwe azinthu zoyambitsa kutupa m'thupi lanu. Pazifukwa izi, ofufuza ambiri atenga curcumin ngati phunziro lawo kuti aphunzire momwe zimakhudzira chitetezo cha mthupi komanso matenda ena achitetezo monga mphumu, nyamakazi, komanso matenda amtima. mtima.

Monga adyo, mutha kuphika ndi turmeric kuti mumve phindu lake lotupa. Komabe, kutenga turmeric ngati chowonjezera kumapereka gwero lamphamvu kwambiri. Mukamayang'ana chowonjezera cha turmeric (kapena curcumin), onetsetsani kuti aphatikiza mtundu wina wa tsabola (nthawi zambiri tsabola wautali), chifukwa izi zimapangitsa kuti curcumin ikhale ndi bioavailability m'thupi lanu.

#7 Vitamini A

Vitamini A imakhudzidwa m'magulu onse a chitetezo cha mthupi lanu: chitetezo cha humoral ndi chitetezo cha ma cell.

Chitetezo cha Humoral chimatanthawuza kuyankha mwachangu kwa ma antigen omwe amalimbikitsidwa ndi ma antibodies mu chitetezo chanu chamthupi. Chitetezo cha mthupi chimatanthawuza kutulutsa timapuloteni ting'onoting'ono totchedwa ma cytokines omwe amalimbana ndi tizilombo toyambitsa matenda.

Imodzi mwa ntchito yake monga michere yowonjezera chitetezo cha mthupi ndikuwongolera umphumphu wa mucosal mucosal m'thupi lanu. Mzerewu umateteza thupi lanu ku tizilombo toyambitsa matenda popanga chotchinga chomwe chimalepheretsa kuyenda kwanu.

Pa mlingo wa ma cell, vitamini A imathandizira ntchito ya maselo osiyanasiyana a chitetezo cha mthupi, kulola chizindikiro choyenera ndi kapangidwe kake. Kuphatikiza apo, imathandizira pakuwongolera ma jini enieni a chitetezo chamthupi, omwe amalola kufalikira kwa maselo atsopano a chitetezo chamthupi.

Kafukufuku akuwonetsa kuti kuphatikizika kwa vitamini A kumatha kuchepetsa kufa kwa matenda ena opatsirana ( ⁷ ).

#8 Selenium

Selenium ndi antioxidant wamphamvu yemwe amagwira ntchito yofunika kwambiri pa thanzi la chitetezo chamthupi chifukwa chophatikizidwa mu selenoproteins.

Ma Selenoproteins ndi ofunikira kuti chitetezo chamthupi chitetezeke chifukwa amawongolera magwiridwe antchito amtundu wa okosijeni (ROS) pafupifupi pafupifupi minofu iliyonse m'thupi lanu.

Kuphatikiza apo, kafukufuku akuwonetsa kuti kusowa kwa selenium kumatha kukulitsa chiwopsezo cha ma virus, pomwe selenium supplementation imatha kupititsa patsogolo chitetezo chamthupi.

#9 Mavitamini ambiri

Ma multivitamini ndi ofunikira kuti chitetezo cha mthupi chitetezeke chifukwa amakhala ngati chotengera ndalama chazakudya zilizonse zomwe simungakhale nazo. Ngakhale mutadya zakudya zosiyanasiyana zamtundu uliwonse, pangakhale mavitamini ndi mamineral omwe akugwera m'ming'alu.

Popeza chitetezo chanu cha mthupi chimadalira zakudya zambiri kuti zigwire bwino ntchito, kukhala ndi zambiri zabwino nthawi zonse ndi lingaliro labwino. Mutha kuganiza za izo ngati ukonde wachitetezo.

#10 Probiotics

Zina mwazopindulitsa zomwe ma probiotics amagwira pathupi lanu ndikutha kuwongolera momwe chitetezo chanu cha mthupi chimayankhira. Ngakhale kafukufuku pankhaniyi akupitilira, zomwe zikumveka pano ndikuti ma probiotics angakhudze anu chitetezo cha mthupi pa mlingo wa majini.

Pokhudza thanzi la maselo omwe ali m'matumbo, pamodzi ndi maselo a chitetezo cha mucosal (lymphocytes), ma probiotics amawoneka kuti amapereka chithandizo chamankhwala ku matenda ndi mikhalidwe, kuphatikizapo matenda a tizilombo, ziwengo, ndi chikanga.

#11 Omega-3 mafuta acids

Omega-3 fatty acids amapezeka mochuluka mu nsomba zamafuta, koma kutenga mafuta owonjezera a nsomba kungapereke mawonekedwe amphamvu kwambiri amafuta opindulitsawa.

Zotsatira zopindulitsa za omega-3 mafuta pa thanzi la chitetezo cha mthupi ndi ziwiri:

1. Amathandizira thanzi la ma cell anu.
2. Amakhala ngati mamolekyu ozindikiritsa.

Monga gawo la nembanemba zama cell anu, kuphatikiza kwa omega-3 fatty acids kumapangitsa kuti madzi aziyenda bwino, zomwe zimapangitsa kuti pakhale mawonekedwe abwino komanso magwiridwe antchito.

Monga mamolekyu owonetsa, omega-3s amathandizira kupanga ma cytokines, omwe amalimbana ndi tizilombo toyambitsa matenda m'thupi lanu. Amathandiziranso kupanga ma chemokines, omwe amawonetsa mamolekyu omwe amathandizira kubweretsa ma cell achitetezo pamalo omwe muli ndi kachilombo kuti muchiritsidwe.

#12 Echinacea

Echinacea ndi mankhwala odziwika bwino azitsamba osiyanasiyana okhudzana ndi chitetezo chamthupi.

Kafukufuku akuwonetsa kuti echinacea imatha kuchepetsa kuopsa komanso kutalika kwa chimfine komanso matenda am'mimba, kuletsa kukula kwa chotupa, kuchepetsa kutupa, komanso kuchitapo kanthu pakuchiritsa mabala.

Echinacea imayendetsa maselo a chitetezo chamthupi m'njira yomwe imathandizira kuyankha kwa chitetezo chamthupi komanso kugwira ntchito. Zitsanzo zina za izi zikuphatikizapo kupititsa patsogolo mphamvu ya maselo a chitetezo cha mthupi kupha tizilombo toyambitsa matenda, kuonjezera kuchuluka kwa maselo oteteza thupi ku tizilombo toyambitsa matenda, komanso kulimbikitsa kutulutsidwa kwa mamolekyu monga ma cytokines omwe amatha kumenyana ndi mankhwala achilendo.

#13 Vitamini E

Vitamini E ndi antioxidant wamphamvu ndipo amagwira ntchito yofunika kwambiri poteteza ma cell amtundu wa okosijeni (ROS).

Kuonjezera apo, vitamini E amadziwika chifukwa cha ubwino wambiri umene umapereka ku chitetezo cha mthupi, kuphatikizapo ( ⁸ ):

• Kuwonjezeka kwa kupanga maselo a chitetezo cha mthupi mu lymphatic system.
• Kuchulukitsa kwa ma antibodies omwe amazindikira ndikumanga ma antigen.
• Kuchulukirachulukira kwa maselo akupha achilengedwe, omwe amathandizira kwambiri pakukana ma cell omwe ali ndi kachilomboka.
• Kuchulukitsa kwa ma cytokines, omwe amatulutsidwa m'maselo a chitetezo chamthupi kuti awononge zinthu zakunja.

#14 Astragalus

Muzu wa Astragalus ndi therere lomwe limagwiritsidwa ntchito kwambiri muzamankhwala achi China (TCM) pamatenda angapo komanso kusalinganika chifukwa cha zochita zake zolimbitsa thupi.

Amadziwika kuti ndi zitsamba za toning zomwe zimathandizira thanzi la m'mapapo (lomwe limadziwikanso kuti mapapu tonic) powonjezera kukana kwanu motsutsana ndi matenda opuma. Imathandizira kugwira ntchito kwa thymus ndi ndulu ndipo imagwira ntchito kudzera pamayankho achitetezo amtundu wa cell komanso humoral.

Kafukufuku akuwonetsa kuti astragalus imatha kulimbikitsa kuchulukana kwa ma cell a B (ma cell omwe amapanga ma antibodies) ndipo, potero, amathandizira kupanga ma antibody ndi cytotoxicity ya cell.

Kuphatikiza apo, astragalus imakhala ngati antioxidant ndipo imatha kukhala ndi zoteteza mthupi lanu motsutsana ndi poizoni ( ⁹ ) ( ¹⁰ ).

#15 Licorice

Licorice ndi zitsamba zina zomwe zakhala zikugwiritsidwa ntchito ku TCM kwazaka masauzande ambiri kuti zithandizire chitetezo chamthupi.

Kafukufuku akuwonetsa kuti licorice imatha kukulitsa mphamvu ya chitetezo chamthupi polimbikitsa kutulutsidwa kwa ma cytokines, ndipo imatha kukhala ndi anti-cancer poletsa kukula kwa chotupa ( ¹¹ ).

Kuphatikiza apo, glycyrrhizin (pawiri yogwira mu licorice) yawonetsedwa kuti ili ndi zotsatira zabwino pamatenda a coronavirus okhudzana ndi SARS. Kafukufuku akuwonetsa kuti glycyrrhizin imatha kuletsa kubwereza kwa ma virus okhudzana ndi SARS motero atha kugwiritsidwa ntchito ngati chithandizo.

#16 Propolis

Phula ndi chinthu chopangidwa ndi njuchi, ndipo chimachokera ku utosi wa mitengo yobala njuchi. Phula lili ndi michere yambiri, kuphatikiza ma polyphenols (makamaka flavanols), terpenoids, steroids, ndi amino acid.

Kafukufuku amasonyeza kuti akatengedwa ngati chowonjezera, propolis ikhoza kusonyeza ntchito ya antioxidant ndi anti-inflammatory, ndipo ingakhale yothandiza pazochitika zosiyanasiyana za thanzi, kuphatikizapo matenda apamwamba ndi otsika a kupuma, zilonda zapakhungu ndi sinusitis, ndi mavairasi.

Phula imakhalanso ndi zotsatira zabwino pa chitetezo cha m'maselo ndi humoral, kuonjezera chiwerengero cha maselo a chitetezo cha mthupi komanso ma molekyulu.

Mwachidule ...

Kukhalabe ndi chitetezo chamthupi chathanzi kungatenge zambiri kuposa kudya koyenera komanso kuchita masewera olimbitsa thupi. Nthawi zina pamafunika kutulutsa mfuti zazikulu kuti muteteze dongosolo lanu ku ma virus ndi tizilombo toyambitsa matenda mdera lanu.