Mukati
- Probiotics: makwikwi ekurwisa hutachiona uye kukurudzira immune system
- Muvhidhiyo: Zvepamusoro 5 zvinorwisa-kutonhora zvekudya
- Zvibereko nemiriwo kuzadza pavhitamini C uye kuva nesimba
- Hove dzine mafuta, dzakapfuma mu omega 3 uye vhitamini D kuwedzera masero machena eropa
- Nyama, yakapfuma musimbi yekudzivirira zviri nani mavhairasi
- Muvhidhiyo: Mapuroteni: kangani pazuva?
- Spice nemishonga yekudzivirira zvirwere
Mukati memakore ekutanga, vanowanzova nenhevedzano yedzihwa nemhaka yokuti gadziriro yavo yomuviri yomuviri yomuviri yomuviri yokuzvidzivirira nayo inokura mukuvaka kwakakwana. Kubatsira vana kudzivirira hutachiona zvirinani, tinofarira chikafu chinobatsira kusimbisa immune system yavo.
Probiotics: makwikwi ekurwisa hutachiona uye kukurudzira immune system
Ndehupi hukama pakati pechigayo chekudya uye kusadzivirirwa? Sezvinganzwika sezvinoshamisa, murariro weura unoshanda semhinganidzo yechisikigo 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. Muchikafu chipi chaunogona kuwana aya mabhakitiriya "akanaka", iyo inozivikanwa probiotics? Anenge mukaka wese wevacheche ikozvino wakafumiswa neprobiotics. Inowanikwawo mune zvigadzirwa zvemukaka, yogurts, cottage cheeses uye mukaka wakaviriswa sekefir. Mamwe machizi akaviriswa akadai seGouda, Mozzarella, Cheddar, Camembert kana Roquefort anewo. Zveyoghurts, tarisa kuti zvine lactobacilli to bifidobacteria uye kuti zvitsanangurwe "tsika inorarama uye inoshanda". Kune rumwe rutivi, dessert creams haina chero. Kuti uwedzere mhedzisiro yeaya "akanaka" gut mabhakitiriya, zvakakosha kupawo mwana wako prebiotics.
Ndingawane kupi prebiotics?
Inowanikwa mumiti yakaviriswa nelacto-yakaviriswa senge sauerkraut uye muchingwa chinovava chenyama. Uye zvakare mumafiber emamwe miriwo nemichero. Pakati pepamusoro 5:
- artichoke
- Jerusarema artichoke
- bhanana
- Leek
- asiparagasi
Muvhidhiyo: Zvepamusoro 5 zvinorwisa-kutonhora zvekudya
Zvibereko nemiriwo kuzadza pavhitamini C uye kuva nesimba
Nokuda kwekudzivirira kwepamusoro, zvakakosha kuchengetedza mavhitamini, zvicherwa uye fiber. Mukuita: michero ine vitamin C inobatsira wedzera masero machena eropa uye inomutsa kugadzirwa kwe interferon, molecule inosimudzira immune system. Mumusoro: michero yecitrus, kiwis uye michero yakatsvuka. Kana ane dzihwa, wedzera michero iyi pakudya kwega kwega kwemazuva mashoma. Kana ari muriwo, makabheji ese azere nevhitamini C. Sezvakangoita muriwo weruvara rweorenji – karoti, manhanga, manhanga… Ditto relettuce yegwayana, fennel kana sipinachi, inopawo vhitamini A. masero ekufema uye mutestinal mucous membranes. , zvipingamupinyi zvikuru pakurwisa utachiona. Bhatani howa, oyster howa uye iwo echiJapan mabviro seShitakes ane polysaccharide, molekuru inowedzera huwandu hwemasero machena eropa nebasa rawo.
Nzira yekusimbisa sei immune system yake: vhitamini D, yakakosha kuti mucheche ave muchimiro chakanaka!
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. Kune zvakare mamwe mune offal senge
chiropa chemhuru kana chehuku. Unogona kupa mwana wako kubva kune 1 gore.
Mwana wako ane dzihwa here? Wedzera muchero kune izvi zvose zvekudya - michero yecitrus, kiwis, michero mitsvuku kunyanya - kwemazuva mashomanana, ichapa pakarepo muviri wako.
Zvakanaka kuziva
Sarudza mitsva, yemwaka, michero nemiriwo kana zvichibvira uye inotangwa kana yaibva. Zvidye nekukurumidza kuti uwane zvinovaka muviri zvakanyanya. Saizvozvo, farira kupfava zvinyoro kana kubika nekukurumidza (mu wok), kuchengetedza zvirinani zvinovaka muviri.
Hove dzine mafuta, dzakapfuma mu omega 3 uye vhitamini D kuwedzera masero machena eropa
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 vitamini D, iyo inowedzera masero ekudzivirira zvirwere (ona bhokisi riri pasi apa). Shamwari dzakanaka dzekuisa pamahwendefa emuduku, kaviri pavhiki. Sarudza zvigadzirwa zvemhando yepamusoro: Label Rouge, "Bleu Blanc Cœur", organic logo "AB" inovimbisa kusavapo kweGMOs ...
Nyama, yakapfuma musimbi yekudzivirira zviri nani mavhairasi
Mapuroteni emhuka nemiriwo anopa iron inova imwe yemafuta ekudzivirira immune system. Chokwadi, kana mwana wako kutadza kwesimbi, muviri wake uri kupfava. Kamwe kamwe, anowedzera kuneta uye kune ngozi yedzihwa nezvimwe zvirwere. Kuti uipe nesimbi yakakwana, bheja pamapuroteni emhuka ayo anonyanya kupihwa nawo. Isa pane menyu: nyama tsvuku (yemombe, gwayana, dhadha) kaviri pavhiki. Nyama chena (huku, veal…) zvakare kaviri pasvondo. Pasina kukanganwa mazai, matsime e selenium uye ane amino acids akakosha pakukura kwetishu uye kugadzirisa. Kudyiwa kamwe kana kaviri pasvondo. Uyewo bheji pamiriwo yakapfuma nesimbi: mhiripiri, leeks, mbatatisi. Uye pamarimu: bhinzi dzose, nyemba, soya, peas (chick, split).
Zvakanaka kuziva
Kana nyama inobatsira, mari yacho inofanira kuchinjwa kuzera uye kwete kudya: vamwe vanhu vanoda nyama uye vaizodya zvakapetwa kaviri!
Pakati pemwedzi mitanhatu negumi, zvishoma nezvishoma kubva pa6 kusvika ku10 tbsp. kofi (2 kusvika 4 g).
Pakati pemwedzi gumi negumi nemasere: 10 kusvika 18 g.
Pakati pemwedzi gumi nemasere nemakore matatu: 18 kusvika ku3 g.
Pamakore matanhatu: 6 g yakakura.
Muvhidhiyo: Mapuroteni: kangani pazuva?
Spice nemishonga yekudzivirira zvirwere
Hatisi kugara tichishinga kumwaya ndiro yegotwe uye zvakadaro, zvimwe zvinonhuhwirira nemishonga zvine anti-infectious and antimicrobial action. Mukuwedzera, vanobvumira ndiro kuti dzirungwe pasina kuwedzera munyu. Siyanisa zuva rega rega pakati pegariki, mint, chives, basil… Ichashandiswa muhuwandu kubva pakutanga kwekudya kwakasiyana.