Human rigakafi da kuma dace abinci mai gina jiki

A cikin hunturu, na rigakafi da tsarin ne musamman a cikin bukatar da hankali. da lamuni na kiwon lafiya - dama rage cin abinci.

1. Sunadaran. A ko akwai isasshen abinci a menu na gina jiki dogara a kan ci gaban antibodies a cikin jiki. Yana da wani antibody cewa gane ƙwayoyin cuta, cututtuka wasu gubobi, antigens na sauran asalin kuma ya halaka su. Domin haduwa da cikakken immunoglobulins, dole ne su kasance ba a abinci sunadaran dauke da amino acid leucine, tryptophan, isoleucine, valine, threonine, methionine, lysine, phenylalanine. Saboda haka, to mutum rigakafi ya zauna a kan kari matakin, rage cin abinci bada shawarar samar da kullum amfani 100 g gina jiki.

Cin nama da kifi da kaji da kuma qwai, gida cuku da kuma cuku ya kamata a mai daraja a matsayin tushen dabba gina jiki. Legumes, hatsi hatsi kayayyakin, namomin kaza lafiya na kayan lambu da sunadarai.

2. Fats. Specific Kwayoyin na rigakafi da tsarin lymphocytes da kuma macrophages da m harsashi. Suna hada da lipids, wanda sun hada da cholesterol. Shi ya sa ba za ka iya amfani da low-mai maras cin nama rage cin abinci a cikin hunturu. Wannan shi ne kai tsaye hanya zuwa weakening na kiwon lafiya. Human rigakafi dogara a kan ƙarfi daga cikin ganuwar lymphocytes da kuma macrophages cin pathogenic tsokana Kwayoyin. Nutritionists karfi rika hada a jita-jita 10 grams na mai na dabba asali, da kuma 20 grams na mai da shuka, ko kuma matan da suke a hankali bi adadi.

A raba topic na mai. Immunomodulatory darajar da yake a cikin mai abun ciki na arachidonic acid. Daga wannan polyunsaturated acid canja wurin dogara rigakafi martani. A amfani da mai a cikin ganiya yawa wajabta norms Dietetics, shi ne wani tasiri hanyar tada rigakafi adam.

3. Carbohydrates. Intercellular ruwa, Lymph, fitsari, jini, mugunya gland - ko'ina akwai carbohydrates. Tã fiber daidai a cikin kiwo yanayi m hanji microflora. Halittu ruwaye hawa shiga tsakani na rigakafi da martani. Carbohydrates ne sabili da haka ma muhimman abubuwan gina jiki zama dole ga al'ada aiki na rigakafi da tsarin.

Idan cinyewa a kullum zuwa 300 g na dabba da kayayyakin - samo gina jiki, 100 g na hatsi da kuma 350 g na yisti kullu kayayyakin, da ake so adadin carbohydrates typed daga cikin wadannan guda kayayyakin. m ƙara zuwa menu carbohydrate abinci ba dole, idan ya zo ga rage cin abinci a 2000 kcal.

4. Yadda kara kebantattun na jiki da taimakon kayan lambu da 'ya'yan itãce. Na rigakafi da tsarin kullum goyon via bitamin da kuma alama abubuwa. A daidaita cin abincin nasu mutane aiki jiki da shawarar kalori kamar 6000 kcal, akwai isasshen bitamin. Ƙarin matakan da suka ƙari ake bukata. A cikin mata ikon zabin da cewa rage cin abinci ne da nufin hana yin amfani da adadin kuzari da ya kamata a gabatar da fari, da C halitta kafofin bitamin, musamman a cikin hunturu.

mutum da wata barã'aa cikin matsananci winters, kakanninmu da aka sa a wani babban matakin da taimakon sauerkraut da kuma bushe ya tashi kwatangwalo. Yau, wani m tushen na ascorbic acid lamba daya dauke Citrus 'ya'yan itatuwa, kazalika da albasa, kiwi, raspberries, zuma.

Vitamin A da kuma E suna kunshe a cikin mai-mai narkewa kungiyar. Saboda haka, 'ya'yan itãcen marmari da kuma kayan lambu, suka dauke dole ne a yi amfani da tare da kayan lambu mai ko kirim mai tsami, don inganta digestibility na jiki. Kayan lambu da 'ya'yan itatuwa na ja, orange da kuma rawaya launuka yanayi dauki farko wuri a cikin abun ciki na carotene. M kifi, hatsi, hanta, kayan lambu mai suna kaya na bitamin E.

Ta yaya sauri karba rigakafi da tsarin da taimakon bioflavonoids. Vitamin P - mai iko antioxidant cewa stimulates da na rigakafi da tsarin. Group P bitamin ayan zama a 'ya'yan itatuwa, stained a Violet inuwõyinta suna kusa, ciki har da giya. Don ya dauke rigakafi wajibi ne su shiga rage cin abinci na blueberries, currants, inabi, duhu iri, jita-jita daga gare su.