Mukati
Kusimbisa kudzivirirwa kwevana kuburikidza nekudya: maonero enyanzvi
Chii chekuisa pamahwendefa evana kuti uve nechokwadi chehutano hwakanaka munguva yose yechando? Dr Catherine Laurençon, pmupepeti anoshanda nemicro-nutrition muMenton (Maritime Alps), anotipa zano rake:“Kuti urwise utachiona, muviri une makaturiji akawanda. Kutanga Kwazvose, antibodies, mapuroteni, anokwanisa kuona mavhairasi kana mabhakitiriya uye kukonzeresa maitiro ekuzvidzivirira kwemuviri. Zvadaro, masero machena eropa zvinorwisa utachiona. Uye kumashure, T lymphocytes anoita kuti masero machena eropa ashande. Chikafu chinoita basa rakakosha mukushanda kwakanaka uku. “
Probiotics, yepamusoro intestinal flora
Ndehupi hukama pakati pechigayo chekudya uye kusadzivirirwa? Zvinoshamisa sezvazvinganzwika, ura hunoita sechidziviso chechisikigo pakurwisa utachiona. “Zvikamu zvitatu kubva muzvina zvekudzivirira zvirwere zvinopinda muura,” anotsanangura kudaro chiremba wevana Dr. Laurençon. Mabhakitiriya anoumba maruva edu emukati anoita mabasa akati wandei. Vanodzivirira mabhakitiriya "akaipa" kubva pakuisa mukati, anobatsira kugaya uye anokurudzira immune system. In izvo zvekudya zvekuwana aya mabhakitiriya "akanaka", iyo yakakurumbira probiotics?Mikaka yevacheche ikozvino inenge yose yakafumiswa neprobiotics. Kune zvakare vamwe mukati zvigadzirwa zvemukaka, yogati, chizi chena uye mukaka wakaviriswa sekefir. Mamwe machizi akaviriswa akadai seGouda, Mozzarella, Cheddar, Camembert kana Roquefort anewo. Kune rumwe rutivi, dessert creams haina chero. Kuti uwedzere kuita kunobatsira kweaya "akanaka" mabhakitiriya emudumbu, zvakakosha kupawo mwana wako prebiotics.
Ndingawane kupi prebiotics?
Mumafibers emamwe miriwo nemichero. Pakati pepamusoro pe5: artichoke, Jerusarema artichoke, bhanana, leek uye asparagus. Inowanikwawo mune lacto-yakaviriswa miriwo senge sauerkraut, uye mune yakasikwa sourdough chingwa.
Zvibereko nemiriwo yevhitamini C
Nokuda kwekudzivirira kwepamusoro, zvakakosha kuchengetedza mavhitamini, zvicherwa uye fiber. Mukuita: michero ine vhitamini C inobatsira kuwanda masero machena eropa uye kukurudzira kugadzirwa kwe interferon, molecule inosimudzira immune system. Pamusoro: michero yecitrus, kiwis uye michero tsvuku. Kana ane dzihwa, wedzera michero iyi pakudya kwega kwega kwemazuva mashoma. Kana iri miriwo, makabheji ose akazara nevhitamini C. Sezvakangoita miriwo yeruvara rweorenji - karoti, nhanga, nhanga ... Ditto yelettuce yegwayana, fennel kana sipinachi, iyo inopawo vhitamini A. Yakanakira kusimudzira masero ekufema uye intestinal mucous membranes, super zvipingamupinyi kurwisa hutachiona. Paris howa, oyster howa, uye iwo echiJapan mabviro akadai seShitakes ane polysaccharide, molecule inowedzera nhamba yemasero machena eropa nebasa rawo.
Ane dzihwa here?
Isa michero muzvokudya zvake zvose - michero yecitrus, kiwis, michero mitsvuku kunyanya - kwemazuva mashomanana, ichapa pakarepo kumuviri wake.
Hove dzine mafuta, ye omega 3 uye vhitamini D
Mackerel, sardines, herring ... kupa yakakosha mafuta acids, iyo inozivikanwa omega 3, iyo ine anti-inflammatory action uye inobatsira muviri kurwisa zvirwere. Mukuwedzera, hove dzine mafuta dzine vitamin D, izvo zvinowedzera immune masero. Shamwari dzakanaka dzekuisa pamahwendefa emuduku, kaviri pavhiki. Sarudza zvigadzirwa zvemhando yepamusoro: Label Rouge, "Bleu Blanc Cœur", organic logo "AB" inovimbisa kusavapo kweGMOs ...
Zvakakosha, vitamini D
Chiremba wako wevana anozozvinyorera kumwana wako mukati memwedzi mitanhatu isingatsvaki zuva, muma ampoules kana madonhwe. Asi ziva kuti inowanikwa mune zvimwe zvekudya zvakaita sehove dzine mafuta kana bota. Inowanikwawo munyama yenhengo semhuru kana chiropa chehuku. Unogona kupa mwana wako kubva kune 1 gore.
Zvinonhuwirira nemishonga yekurwisa zvirwere
Hatisi kugara tichishinga kumwaya ndiro yegotwe uye zvakadaro, zvimwe zvinonhuhwirira nemishonga zvine anti-infectious and antimicrobial action. Siyanisa zuva rega rega pakati pegoriki, mint, chives, basil…Kuzoshandiswa muzvikamu zvidiki kubva pakatanga kusanganiswa kwekudya.
Spices side
Mirira mwedzi gumi nemisere yezvinonhuhwirira zvakaita se thyme, rosemary, ginger, turmeric, paprika, kumini, curry ...
Mapuroteni, nokuda kwehuwandu hwavo hwesimbi
Mapuroteni emhuka nemiriwo anopa iron inova imwe yemafuta ekudzivirira immune system. Zvechokwadi, kana mwana wako asina iron shoma, muviri wake unononoka. Kamwe kamwe, anowedzera kuneta uye kune ngozi yedzihwa nezvimwe zvirwere. Kuti upe simbi yakakwana, kubheja pamapuroteni emhuka ayo anonyanya kupihwa. Isa pane menyu: nyama tsvuku (yemombe, gwayana, dhadha) kaviri pavhiki. Nyama chena (huku, veal…) zvakare kaviri pasvondo. Tisingatauri mazai, masosi e selenium uye ane amino acids anokosha pakukura kwetishu uye kugadzirisa. Inofanira kudyiwa kamwe kana kaviri pavhiki. Uyewo bheji pamiriwo yakapfuma nesimbi: mhiripiri, leeks, mbatatisi. Uye pamarimu: bhinzi dzose, nyemba, soya, pizi (chick, split).