Waa maxay adiga iyo qoyskaagu in ay cunaan si ay u ilaaliyaan nidaamka difaaca jirka
Mid ka mid ah siyaabaha ugu fiican ee caafimaad loo helo waa iyada oo la dooranayo cuntooyin kala duwan si kor loogu qaado habka difaaca jirka. Cunista cuntooyinka caafimaadka leh iyo kuwa hodanka ku ah antioxidant sida miraha iyo khudradda, miro dhan, iyo borotiinka caanaha ah waa qayb muhiim ah oo ka mid ah ilaalinta nidaamka difaaca jirka ee wanaagsan si looga caawiyo xanuunka iyo jirrada.
Inkastoo aysan jirin hal raashin waa xabbad lacag ah oo loogu talagalay hawlgalka habdhiska difaaca ee la yiraahdo, waa kuwan qaar ka mid ah cuntooyinka cabbirka ah ee ay tahay inaad ku darto cuntadaada, gaar ahaan marka aad ku jirtid xilliga qaboobaha iyo hargabka.
Garlic
Daraasado kala duwan ayaa muujiyay in toonta ay leedahay bakteeriyada lidka ku ah bakteeriyada iyo antiviral. Waxaa la muujiyay in ay kicineyso wax soo saarka unugyada dhiigga cad, oo u noqon kara antioxidant jirka.
Fikradda Fududeynta Tababbarka
Baasto badani ku dar maraqa baakada digaaga si aad uga caawiso inaad iska xakameyso ama cirib tirto calaamadaha hargabka iyo dureyga. Ku dhaji qaar ka mid ah toonta salad Giriig ah oo la sameeyey qajaar, yaanyo, iyo jiis.
Mushrooms
Mushrooms waxay noqon kartaa hub xooggan oo ku saabsan ka-qaadista hargabka, ifilada, iyo infekshannada kale. Daraasado ku saabsan xayawaanku waxay muujiyeen in boqoshaada sida shitake, maitake, iyo reishi ay leeyihiin saameyn liddi ku ah antiviral, antibacterial, iyo anti-tumor.
Fikradda Tababarka La-qabashada
Isku-dhaji boqoshaada qosolka ah oo walaaqaya maraq fara badan.,
Khudaar cagaaran oo midab leh
Carotenoids sida carotene beta waa antioxidants muhiim ah oo ka caawiya habka difaaca jirka. Carotenoids waxay ku jirtaa midab huruud ah, orange iyo cagaaran. Waxaa muhiim ah in la helo noocyo kala duwan oo khudrado kala duwan leh maxaa yeelay noocyo kala duwan oo carotenoids ah ayaa loo maleynayaa inay ka wada shaqeynayaan sidii loo xoojin lahaa nidaamka difaaca jidhka.
"Noocyo waa kaadhka loo yaqaanno carotenoids," ayuu yiri Dr. Katz. "Waxaad dooneysaa in aad isku daydo inaad horumariso faylalka - si aad u hesho midabyo badan oo kala duwan sida aad kartid."
Nuts
Qalabka korontada ka kooban ee fitamiinada iyo macdanta ayaa hodan ku ah antioxidants sida fitamiin E, omega 3 fatty acids, iyo zinc. Daraasaduhu waxay muujiyeen xiriirka ka dhexeeya cunista nuts iyo faa'iidooyinka caafimaad sida halista hoose ee cudur dabadheeraad ah.
Fikradda Tababarka La-qabashada
Iska ilaali subagga nadiifka ah ee caadiga ah lowska ku jirta rootiga qamadiga ah ama celery ama tufaax loogu talagalay cunto fudud oo ah antioxidant.
Berry
Miraha waa hodan ku ah fitamiin C iyo bioflavonoids, phytochemicals laga helo miro iyo khudrad oo laga yaabo inay u shaqeeyaan antioxidants iyo ka hortagga dhaawaca unugyada.
Hal koob oo strawberries ah waxaa ku jira 100 mg oo Fitamiin C ah, taas oo ku dhawaad ugu badnaan koob oo casiir ah. Miro yar yar sida blueberries ayaa si gaar ah ugu sarreeya bioflavonoids. Wixii habka kor u kicida habka difaaca jirka, cun cuni keli ah oo ah nooca qashinka ah halkii hal nooc oo kaliya ah.
Fikradda Tababarka La-qabashada
Samee smoothie miro yar yar.
Kalluunka
Omega 3 dufanku dufan iyo dufan kale oo caafimaad qaba waxay gacan ka geystaan kordhinta waxqabadka unugyada dhiiga cad. Waxa kale oo laga yaabaa inay kaalin muhiim ah ka ciyaaraan soo saarista xeryahooda oo xakameynaya difaaca jirka iyo in ay ka ilaaliyaan jirka inay waxyeelo ka soo gaarto waxyeellada infekshinka. "Omega 3 dufanku waxay ku jirtaa habka difaaca," ayuu yiri Dr. Katz.
Hal arrin oo maskaxda lagu hayo marka aad dooranaysid kalluunka: Haweenka uurka leh iyo carruurta yaryar waa in ay ka fogaadaan kalluunka meerkuriga sare sida King Mackerel, Tilefish, Shark, iyo Swordfish. Fiiri Hay'adda Ilaalinta Deegaanka ee Mareykanka iyo warqadda xaqiiqda ah ee Cuntada iyo Dawooyinka Mareykanka ee ku saabsan mercury ee kalluunka.
"Carruurta, sida dadka qaangaarka ah, waa kuwa ku filan omega 3 dufanka leh," ayuu yiri Dr. Katz. Habka ugu fiican ee loo helo omega 3 dufanku waa iyada oo la cuno kalluunka dufanka leh sida tuunta, salmon, iyo foosto. Ilaha kale ee wanaagsan waa kondhil saliida ah.
Ilaha kale ee omega 3 fatty acid: Waxyaallaha kaneecada, saliidda kalluunka, iyo waliba.
Fikradda Tababarka La-qabashada
Ku dar dhawr qaado oo saliideedka ah si aad uhogaliso miro-baydheed oo aad u fara badan oo caleenta ah ama ka samaysan caleenta caano fadhi ah oo la yiraahdo berry, granola, iyo rusheynta huurka.
Shukulaatada
Halkan waxaa ku qoran warka farxad leh ee loogu talagalay dadka shukulaatada ah meel kasta: Cocoa waa cunno difaac ah. "Cocoa waa diirad aad u fara badan," ayuu yiri Dr. Katz. Ilaa inta aad ka ilaaliso sonkorta iyo dufanka ugu yar, kookaha aan qalloocin, iyo budada kookaha ayaa door ka qaadan kara caafimaadka jirka. Cilmi-baadhis ayaa muujisay in isticmaalka joogtada ah ee kookaha uu yareeyo khatarta wadnaha, waxay kor u qaadaan kolostarool wanaagsan, waxaana suurtogal u ah inay ku dhufato dhaawacyada dhiigga ee dadka qaba cudurka macaanka.
Fikradda Tababarka La-qabashada
Hayso shukulaatada kuleylka leh ee budada kookaha, caanaha dufanka yar, iyo xoogaa sonkor ah.
Caanaha
Cilmi-baadhistu waxay muujisay in dhaqanka noolaha ee jilicsan sida lactobacillus uu ilaalin karo jiritaanka mindhicirrada iyo cudurrada difaaca jidhka sida kordhinta caabuqa iyo xitaa kansarka. Iyo dhaqamada nololeed ee faa'iidada leh ee yogurt sida lactobacillus acidophilus ayaa laga yaabaa inay ka caawiso ka hortagga hargabka iyo caabuqyada kale.
Markaad dooranayso caano fadhi, Giriig ah. Mid ka mid ah adeegga wuxuu ku jiri karaa ilaa 30 garaam oo borotiinka ah, taas oo ah laba ilaa saddex jeer caddadka jilci joogta ah, waxana uu ka hooseeyaa sonkorta oo lagu ridayaa kalsiyum.
Fikradda Tababarka La-qabashada
Kaadi dufan cad oo jilicsan oo leh malaayiin iyo malabis jilicsan oo ku habboon nidaamka difaaca jirka ee xoojiya cuntooyinka ama ka samee caleenta caano fadhi ah oo la yiraahdo nooca berry, granola iyo rusheynta lowska sare.
Sababtoo ah
Muujinta wakhtiga wanaagsan, miro-dhadhanka macaan leh waxay u muuqdaan inay u eg yihiin hargab iyo hargab. Dadka waayeelka ah ayaa ku badan fitamiinada A iyo C, kuwaasoo muhiim u ah hawlaha difaaca jirka. Kaliya hal dhibic oo dhexdhexaad ah ayaa leh qiyaas ahaan nus ka mid ah gunada maalinlaha ah ee lagu taliyey ee fitamiin A, taas oo la muujiyay inay kaalin muhiim ah ka qaadato qawaaniinta unugyada difaaca.
Ilaha kale ee muhiimka ah ee fitamiin A: caleenta, baradho macaan, squash caano, isbinaajka
Ilaha kale ee muhiimka ah ee fitamiin C: Strawberries, papaya, kiwi, kantaloupe, liinta
Fikradda Tababarka La-qabashada
Carruurtu waxay jecel yihiin soo bandhigid wanaagsan. Iska yaree ceelasha, strawberries, iyo kiwi ama miro kale iyo diyaarin saxan ku yaal madadaalo leh, bandhig muuqaal leh.
Digaagga, Hilibka Hilibka ah
Cunto sarreeya oo ku jirta borotiinka, sida hilibka caanaha ah iyo digaaga, waxay ku badan yihiin zinc - macdan oo kordhiya wax soo saarka unugyada dhiigga cad iyo T-unugyada, oo la dagaallamaya cudurka.
Ilaha kale ee weyn ee zinc: Oysters, nuts, badarka sifaysan, digirta
Fikradda Tababarka La-qabashada
Isku daa maraq khudradda digaaga ah ama maraq yar-yar si aad u qaadato qadar mideeysan oo ah nidaam difaaca jidhka-kor u qaadista antioxidants.