Izongezo ezili-16 eziBaselwe kwiNzululwazi ukomeleza inkqubo yakho yamajoni omzimba

Kunanini na ngaphambili, abantu baleqa ezivenkileni kwaye bagcina iishelufa zabo ngezongezo zokutya ezomeleza umzimba. Nangona ukutya okunokulinganisela kunokunika inkqubo yakho i-immunological isiseko esihle sokusebenza kuso, ngamanye amaxesha udinga into encinci eyongezelelweyo ukugcina amajoni akho omzimba esebenza kuzo zonke iisilinda.

Zininzi intengiso yezongezo, ngakumbi xa kukhankanywa i-COVID-19, ke masicalula ukuba zeziphi izongezo ozifuna ngokwenene ukomeleza amajoni akho omzimba kwaye uhlale usempilweni.

Izongezo ezili-16 eziBaselwe kuPhando eziBongeza inkqubo yakho yamajoni omzimba

#1 iVithamin D

Uninzi lwabantu alufumani ivithamin D eyaneleyo ekukhanyeni kwelanga, ngoko le yivithamin ebaluleke kakhulu yokufumana isongezelelo sevithamini D.

I-Vitamin D yaziwa kakhulu ngendima yayo ekuxinaniseni kwamathambo kunye nolawulo lwe-calcium, kodwa esi sondlo sikwadlala indima ebalulekileyo kwimpilo yamajoni akho omzimba. Ngapha koko, ukunqongophala kwevithamin D kunxulunyaniswa nomngcipheko owongeziweyo wokuzikhusela komzimba, kunye nokwanda kokuchaphazeleka kosulelo.

I-Vitamin D isebenza njenge-receptor kwiiseli zakho zokuzivikela (ngokukodwa iiseli ze-B, iiseli ze-T, kunye neeseli ze-antigen-presenting) ukunceda ngesignali yeseli kwaye ngaloo ndlela inceda amajoni akho omzimba anxibelelane ngamaxesha osulelo.

#2 iVithamin C

Vitamin C ifumaneka kwiimali ezinkulu kwiziqhamo ze-citrus, eziphezulu kakhulu kwishukela ukuba zifakwe kwi-ketogenic diet. Ngethamsanqa, izongezo ze-vitamin C zifumaneka ngokulula kwaye azibizi kakhulu.

Xa kuziwa kwi-immunity, i-vitamin C iyisondlo esinamandla. Uphando lubonisa ukuba ukuxhaswa kwe-C kunokunciphisa ubude bexesha imikhuhlane eqhelekileyo kunye nokunciphisa ubunzima beempawu. Kwakhona, kwizifo zokuphefumla ezibangelwa yintsholongwane, ivithamin C inokuphelisa iimpawu ukuya kuthi ga kwi-85% ( ¹ ).

Inxalenye yomsebenzi wayo wokuphucula umzimba ngumphumo wokuba ivithamin C ibe neeseli ezimhlophe zegazi. Esi songezelelo sibonakala sikhuthaza kungekuphela nje imveliso, kodwa umsebenzi we-neutrophils, i-lymphocytes, kunye ne-phagocytes ( ² ).

#3 Zinc

I-Zinc idlala indima ebalulekileyo kwii-enzymes ezininzi kunye nezinto ezikhutshelweyo ezibandakanyekayo kukhuselo lomzimba. Zombini ii-enzymes kunye nezinto ezikhutshelweyo zibalulekile ekusayinisweni kunye nokusebenza kwangaphakathi kwesistim somzimba wakho sokuzikhusela ukuze ugcine izinto zisebenza kakuhle.

Ukongeza, i-zinc ineempembelelo ze-antioxidant kwaye anti-ukudumba emzimbeni wakho, yimiba emibini ebalulekileyo yokhuseleko.

I-Zinc inokunceda umzimba wakho ukuba ulwe usulelo olubangelwa yintsholongwane yokuphefumla ngokunqanda ukuphindaphinda kweentsholongwane.

#4 elderberry

I-Elderberry inokufumaneka kwiifom ezahlukeneyo njengesongezelelo. Isiraphu ye-Elderberry yeyona ixhaphakileyo, kodwa unokufumana ii-capsules, iigummies, iti, kunye ne-lozenges.

elderberry Ibonisa iimpawu ezahlukeneyo zokuphucula umzimba kwaye iluncedo ngakumbi ekulweni usulelo lwentsholongwane. Ngapha koko, ama-elderberries kunye neentyatyambo ziye zavavanywa ngokuchasene neentlobo ezilishumi ezahlukeneyo zentsholongwane yomkhuhlane. ³ ) ( ⁴ ).

Okubangel 'umdla kukuba, xa i-elderberry ithathwa kwinqanaba lokugqibela lomkhuhlane, ibonakala inefuthe lokuthintela ukusasazeka kwentsholongwane, oku kuthetha ukuba iyacothisa ukuphindaphinda kwentsholongwane emzimbeni wakho nasemva kwezigaba zokuqala.⁵ ).

Izongezelelo ze-Elderberry zikwayaziwa ngokukwazi kwazo ukuthomalalisa iimpawu zosulelo lokuphefumla, into ekufuneka uyiqaphele nge-coronavirus.

#5 Igalikhi

I-Garlic yenye yezona zinto zinamandla zokutya ezikhusela umzimba ngaphandle, kwaye ngelixa unokupheka ngayo ngokuthanda kwakho, enye yeendlela ezilungileyo zokufumana i-punch ye-garlic enamandla kukutya kwegalikhi.

Igalikhi ibonisa iintlobo ngeentlobo zeempawu zokuphucula amajoni omzimba, kubandakanya i-antimicrobial, antiviral, antifungal, anticancer, and anti-inflammatory ( ⁶ ).

Ikwenza oku ngokuvuselela iiseli zakho zokhuselo lomzimba kunye nokuvula umqondiso we-immune cell. Ikwaphucula ukuveliswa kwamajoni omzimba ngamajoni akho omzimba kwaye ixhasa inkqubo ye-phagocytosis, enceda umzimba wakho ukuphelisa iintsholongwane kunye nezinye iiseli ezosulelekileyo.

#6 I-Turmeric

Kangangamawaka eminyaka, esi siqholo sakudala sisetyenziswa kumayeza e-Ayurvedic njengendlela yokuthomalalisa ukudumba kunye nokuxhasa amajoni akho omzimba.

I-compound ephambili kwi-turmeric, i-curcumin, iphakamisa umsebenzi weeseli zokuzivikela kunye nezantsi-ilawula ukubonakaliswa kwee-pro-inflammatory compounds emzimbeni wakho. Ngenxa yesi sizathu, abaphandi abaninzi baye bathatha i-curcumin njengesifundo sabo sokufunda umphumo wayo kwi-autoimmunity kunye nezinye iimeko zokuzivikela komzimba ezifana ne-asthma, i-rheumatoid arthritis, kunye nesifo senhliziyo. yentliziyo.

Kanye njengegalikhi, unokupheka nge-turmeric ukufumana ukubethelwa kwezibonelelo zayo ezivuthayo. Nangona kunjalo, ukuthatha i-turmeric njengesongezelelo kuya kubonelela ngomthombo onamandla ngakumbi. Xa ukhangele i-turmeric (okanye i-curcumin) yongezelela, qiniseka ukuba ifake uhlobo oluthile lwepepper (ngokuqhelekileyo i-pepper ende), njengoko oku kuphucula i-bioavailability ye-curcumin emzimbeni wakho.

#7 iVithamin A

IVithamin A ibandakanyeka kuwo omabini amasebe amajoni akho omzimba: ukhuselo lwe-humoral kunye nokhuselo lweseli.

Ukunganyangeki kwe-Humoral kubhekiselele kwimpendulo esebenza ngokukhawuleza kwii-antigens ezivuselelwe zi-antibodies kwisistim somzimba wakho. Ukunganyangeki kweeseli kubhekiselele kwimfihlo yeeproteni ezincinci ezibizwa ngokuba zii-cytokines ezihlasela iintsholongwane.

Inxalenye yomsebenzi wayo njengesakhamzimba esomeleza amajoni omzimba kukulawula ingqibelelo ye-mucosal lining emzimbeni wakho. Olu cwecwe lukhusela umzimba wakho kwii-pathogens ngokwenza umqobo owugcina ungangeni kumjikelezo wakho.

Kwinqanaba lamaselula, i-vitamin A isekela umsebenzi weeseli ezahlukeneyo ze-immune, ezivumela ukubonakaliswa okufanelekileyo kunye nesakhiwo. Ngaphezu koko, idlala indima ekulawuleni i-immune genes ethile, evumela ukwanda kweeseli ezintsha zokuzivikela.

Uphando lubonisa ukuba ukongezwa kwe-vitamin A kunokunciphisa ukufa kwezinye izifo ezosulelayo ( ⁷ ).

#8 Selenium

I-Selenium yi-antioxidant enamandla edlala indima ebalulekileyo kwimpilo ye-immune system ngenxa yokufakwa kwayo kwii-selenoproteins.

I-Selenoproteins ibalulekile kukhuselo lomzimba kuba ilawula umsebenzi weentlobo zeoksijini esebenzayo (ROS) phantse kuzo zonke izicubu zomzimba wakho.

Ngapha koko, uphando lubonisa ukuba ukunqongophala kwe-selenium kunokonyusa intsholongwane yeentsholongwane, ngelixa ukongezwa kwe-selenium kunokuphucula ukhuseleko lwakho lomzimba.

#9 iiMultivitamins

Ii-Multivitamins zibalulekile kukhuselo lomzimba kuba zisebenza njengedrowa yemali kuzo naziphi na izondlo onokuthi uswele kuzo. Nokuba utya ukutya okuhlukahlukeneyo kokutya okupheleleyo, kunokubakho iivithamini kunye neeminerali eziwela kwiintanda.

Kuba amajoni akho omzimba axhomekeke kuluhlu olubanzi lwezondlo ukuze usebenze ngokufanelekileyo, ukuba ne-multi elungileyo kuhlala kungumbono olungileyo. Unokucinga ngayo njengomnatha wokhuseleko.

#10 Probiotics

Phakathi kweziphumo ezininzi eziluncedo ezisetyenziswa ziiprobiotics kumzimba wakho kukukwazi ukulungelelanisa impendulo yakho yomzimba. Ngelixa uphando malunga nalo mbandela luqhubeka, into eqondwayo ngoku kukuba iiprobiotics zinokukuchaphazela majoni omzimba kwinqanaba lemfuzo.

Ngokuchaphazela impilo yeeseli ezifakwe emathunjini, kunye neeseli ze-mucosal immune (lymphocytes), iiprobiotics zibonakala zibonelela ngamathuba onyango lwezifo kunye neemeko, kubandakanywa nosulelo lwentsholongwane, i-allergies, kunye ne-eczema.

#11 Omega-3 fatty acids

I-Omega-3 fatty acids ifumaneka ngobuninzi kwiintlanzi ezinamafutha, kodwa ukuthatha isongezelelo seoli yeentlanzi kunokubonelela ngendlela enamandla ngakumbi yalo mthombo wamafutha anenzuzo.

Iziphumo eziluncedo zamafutha e-omega-3 kwimpilo yomzimba zimbini:

1. Baphucula impilo yeenwebu zeeseli zakho.
2. Zisebenza njengeemolekyuli zomqondiso.

Njengenxalenye yeembrane zakho zeeseli, ukufakwa kwe-omega-3 fatty acids kuvumela ukumanzi, okuvumela ukwakheka kunye nokusebenza kakuhle.

Njengomqondiso weemolekyuli, i-omega-3s inceda kwiimveliso ze-cytokines, ezihlasela iipathogens emzimbeni wakho. Bakwaxhasa ukuveliswa kweekhemokines, ezibonisa iimolekyuli ezinceda ukuzisa iiseli zomzimba kwindawo yosulelo ukuze uphiliswe.

#12 Echinacea

I-Echinacea liyeza eliqhelekileyo leyeza kwiimeko ezahlukeneyo ezinxulumene ne-immune system.

Uphando lubonisa ukuba i-echinacea inokunciphisa ubunzima kunye nobude bengqele eqhelekileyo kunye nosulelo lwendlela yokuphefumula ephezulu, inqanda ukukhula kwe-tumor, ukunciphisa ukuvuvukala, kwaye idlala indima ekuphulukiseni amanxeba.

I-Echinacea ivuselela iiseli ze-immune zangaphakathi ngendlela exhasa ukuphendula kunye nokusebenza komzimba jikelele. Eminye imizekelo yoku ibandakanya ukomeleza amandla eeseli zomzimba zokubulala iintsholongwane, ukonyusa izinga apho iiseli zokhuselo lomzimba zifikelela kwizicubu ezosulelekileyo, kunye nokukhuthaza ukukhutshwa kweemolekyuli ezinjengeecytokines ezinokuhlasela iikhompawundi zangaphandle.

#13 iVithamin E

IVithamin E yi-antioxidant enamandla kwaye idlala indima ebalulekileyo ekukhuseleni inwebu zeseli kwiintlobo zeoksijini esebenzayo (ROS).

Ukongezelela, i-vitamin E iyaziwa ngeenzuzo ezininzi ezibonelela kumzimba wakho womzimba, kuquka ( ⁸ ):

• Ukonyuka kwemveliso yeeseli zomzimba kwi-lymphatic system.
• Ukunyuka kwamanqanaba e-antibodies eziqaphela kwaye zibophe kwii-antigens.
• Ukwanda kokusebenza kweeseli zendalo ezibulalayo, ezidlala indima ebalulekileyo ekukhatyweni kweeseli ezosulelwe yintsholongwane.
• Ukonyuka kwemveliso ye-cytokines, ekhutshwa kwiiseli zokuzivikela ukuze zihlasele iikhompawundi zangaphandle.

#14 Astragalus

Ingcambu ye-Astragalus yimifuno esetyenziswa kakhulu kumayeza esintu aseTshayina (TCM) kwinani lezigulo kunye nokungalingani ngenxa yomsebenzi wayo wokuthintela izifo.

Yaziwa njengemifuno ye-toning exhasa impilo yemiphunga (ekwabizwa ngokuba yi-lung tonic) ngokwandisa ukuxhathisa kwakho ngokuchasene nosulelo lokuphefumla. Ixhasa umsebenzi wazo zombini i-thymus kunye ne-spleen kwaye isebenza ngeempendulo zakho ze-cell-mediated kunye ne-humoral immune immune.

Uphononongo lubonisa ukuba i-astragalus inokukhuthaza ukwanda kweeseli ze-B (iiseli ezivelisa amajoni omzimba) kwaye, ngokwenza njalo, zixhasa ukuveliswa kwe-antibody kunye ne-cytotoxicity yeseli.

Ukongeza, i-astragalus isebenza njenge-antioxidant kwaye inokuba neziphumo ezikhuselayo emzimbeni wakho kwi-toxins ( ⁹ ) ( ¹⁰ ).

#15 Licorice

I-Licorice yenye imifuno esetyenzisiweyo kwi-TCM kangangamawaka eminyaka ukunyusa ukhuselo lomzimba.

Uphando lubonisa ukuba i-licorice inokuphucula ukusebenza kweeseli zomzimba ngokukhuthaza ukukhutshwa kwee-cytokines, kwaye inokuba nefuthe le-anticancer ngokucinezela ukukhula kwethumba ( ¹¹ ).

Ukongeza, i-glycyrrhizin (ikhompawundi esebenzayo kwi-licorice) ibonakaliswe inefuthe elihle kusulelo lwe-coronavirus olunxulumene ne-SARS. Uphando lubonisa ukuba i-glycyrrhizin inokuthintela ukuphindaphinda kweentsholongwane ezinxulumene ne-SARS kwaye ke ingasetyenziswa njengonyango olunokubakho.

#16 Propolis

Ipropolis yinkomponi eveliswa ziinyosi, kwaye iphuma kwincindi yemithi ethwala iicone. Ipropolis ityebile kuluhlu olubanzi lwezondlo, kuquka i-polyphenols (ingakumbi i-flavanols), i-terpenoids, i-steroids, kunye ne-amino acids.

Uphando lubonisa ukuba xa kuthathwa njengesongezelelo, ipropolis ingabonisa umsebenzi we-antioxidant kunye ne-anti-inflammatory, kwaye inokuba luncedo kwiimeko ezahlukeneyo zempilo, kubandakanywa izifo zepheshana eliphezulu kunye nezantsi, izilonda zesikhumba kunye ne-sinusitis, kunye neentsholongwane.

Ipropolis nayo inefuthe elihle kwi-immunity yeselula kunye ne-humoral, ukwandisa inani leeseli ze-immune kunye neemolekyuli zokubonisa.

Isishwankathelo…

Ukugcina inkqubo yomzimba yokuzikhusela esempilweni kunokuthatha okungakumbi kunokutya okufanelekileyo nokuzilolonga. Ngamanye amaxesha kuyimfuneko ukukhupha imipu enkulu ukukhusela inkqubo yakho kwiintsholongwane kunye nezinye iintsholongwane ezingqongileyo.