Masoja ekudzivirira zvirwere inzira yemuviri yekuzvidzivirira kubva kune chero chinhu chinogona kuukuvadza. Inodzivirira kubva kune zvese zvitorwa kubva kunze uye inoparadza masero akakundikana kana asingachashandi. Asi munguva yechando, kusadzivirirwa kwedu kunopera nekuda kwekushayikwa kwezuva uye kushaikwa kwezvinovaka muviri. Zvigadzirwa zvemishonga zvinouya kuzonunura, izvo zvinosimudza hutachiona husina simba.
Citrus
Kazhinji, tinovimba nemichero yecitrus kana tatova nechando. Nekudaro, vhitamini C inobatsira kuvaka immune system yakasimba nekuti inowedzera kugadzirwa kwemasero machena eropa. Muviri wedu hauburitse kana kuchengeta iyi vhitamini, saka inofanirwa kutorwa mazuva ese, kunyanya muchirimo. Idya maranjisi, magrapefruits, tangerines, mandimu, nemimwe michero yecitrus.
Tsvuku bhero pepper
Kana iwe uchifunga kuti michero yecitrus ine huwandu hwepamusoro hwevhitamini C, saka hauna kururama. Zvinoitika kuti tsvuku inotapira kana Bulgarian pepper ine kaviri vhitamini C! Iinewo beta-carotene yakawanda, iyo inobatsira kuchengetedza utano hweganda uye maziso.
Broccoli
Broccoli idura revhithamini nemaminerari! Muriwo uyu ndiwo wakanakisa chigadzirwa chaunogona kuisa patafura yako yekudya. Iine mavitamini A, C, E, pamwe chete ne antioxidants uye fiber. Kuti uwane mavhithamini mumuviri wako, edza kusabika broccoli kwenguva yakareba. Nzira yakanakisisa ndeyokudya muriwo usina kubikwa.
Garlic
Garlic mushonga unopupurirwa, kuporesa zvinhu izvo zvaizivikanwa kuna mbuya vedu. Zvisinei, kutaura idi, vanhu vakaziva ukoshi hwayo mukurwisa utachiona kwenguva refu zvikuru. Iyo immune-inosimudzira zvimiro zvegariki imhaka yehuwandu hwayo hwehuwandu hwesarufa-ine makomisheni akadai seallicin. Saka wedzera kune ndiro huru, saladi, appetizers uye usatya kunhuhwirira kwayo.
Ginger
Ginger chimwe chigadzirwa chinoshandurwa kune mushure mekurwara. Inobatsira kuderedza kuzvimba, kunyaradza pahuro, uye kubvisa kusvotwa. Ginger inobatsirawo kuderedza chirwere chisingaperi uye kuderedza cholesterol mazinga, maererano nezvidzidzo zvemazuva ano. Birai ginger neremoni, wedzera kune ndiro huru uye saladhi yekupfeka.
sipinachi
Sipinachi iri pane urongwa kwete chete nokuti yakafuma mu vitamini C. Iinewo antioxidants uye beta-carotene, iyo inowedzera kukwanisa kwemasimba ekudzivirira zvirwere kurwisa zvirwere. Kufanana ne broccoli, zviri nani kuti urege kuibika kwenguva yakareba. Nzira yakanakisa ndeyekuishandisa se green smoothie ingredient. Nekudaro, kurapwa kushoma kupisa kunowedzera kuwanda kwevhitamini A uye kunoburitsa zvimwe zvinovaka muviri.
maarumondi
Kana zvasvika pakudzivirira uye kurwisana nechando, vhitamini E hainyanyi kudyiwa kupfuura vitamini C. Zvisinei, vitamini E ndiyo kiyi yehutano hwehutano hwehutano. Iine mafuta-soluble vitamin inoda kudyiwa nemazvo. Nzungu semaarumondi haina chete vhitamini E iyi asiwo mafuta ane hutano. Hafu yekapu yemaarumondi, ingangoita makumi mana nematanhatu nzungu, inopa ingangoita 46% yehuwandu hunokurudzirwa hwezuva nezuva hwevhitamini E.
Green tea
Zvose girini uye dema tii zvine flavonoids. Nekudaro, green tea ine yakawanda epigallocatechin gallate (kana EGCG), iri zvakare ine simba antioxidant. EGCG yakaratidzwa kuwedzera basa rekudzivirira muviri. Iyo yekuvirisa maitiro eblack tii inoparadza yakawanda yeiyi antioxidant. Green tea inoputika uye haina kuviriswa, saka EGCG inochengetedzwa. Iyo zvakare yakanaka sosi yeamino acid L-theanine, inosimudzira kudzikama uye kugadzikana mamiriro epfungwa.
Pamusoro pekudya zvekudya zvinobatsira kusimbisa immune system, zvakanaka kutevedzera zvinotevera mitemo:
1. Kurara zvakanaka uye kudzivisa kushungurudzika. Kushaikwa kwekurara uye kushushikana kunowedzera kugadzirwa kwehomoni cortisol, iyo inowedzera inodzvinyirira immune system.
2. Dzivisa kusvuta fodya. Izvi zvinokanganisa kudzivirira kwekutanga kwekudzivirira uye zvinowedzera njodzi yebronchitis uye pneumonia mumunhu wese, pamwe nehutachiona hwepakati nzeve muvana.
3. Deredza huwandu hwedoro. Kunyanya kunwa kunokanganisa immune system uye kunowedzera kusabatwa nezvirwere zvemapapu. Zvakanaka, chokwadi, kurega zvachose doro.
4. Idya probiotics. Zvidzidzo zvinoratidza kuti izvi zvinowedzera zvinoderedza kuitika kwezvirwere zvekufema uye zvemudumbu.
5. Famba panze. Chiedza chezuva chinokonzera kugadzirwa kwevhitamini D. Zvechokwadi, munguva inotonhora, chiyero chevhitamini iyi chinoderera, saka nguva yekufamba inogona kuwedzerwa. Kuderera kwevhitamini D mazinga anokonzera njodzi huru yehutachiona hwekufema.
6. Edza mishonga yekudzivirira zvirwere. Eleutherococcus, Asia ginseng, astragalus inobatsira mukudzivirira muviri kubva kuhutachiona. Zvakanakawo kuva neruoko kana kunwa kosi ye echinacea tincture kana tii, inodzivirira kubva kuhutachiona hwekufema.