7 Zowonjezera Kuteteza Matenda Kuti Thupi Lanu Likhale Labwino

Zamkati

• Tiyi wa Turmeric ndi Ginger
• Vitamini C Yotetezedwa
• Vitamini D3 / K2
• Mapuloteni
• Wamkulu
• Andrographis
• Siliva Hydrosol
• Onaninso za

Mwinamwake ndinu wokonzeka kuyesera chirichonse kukhala athanzi nyengo ya chimfine (nyengo ya chimfineyi ndiyoyipitsitsa kwenikweni). Ndipo mwamwayi, pamwamba pa zizolowezi zina zowonjezera chitetezo cha mthupi mukuchita kale pa reg (kugona maola asanu ndi atatu usiku, kupanga chizolowezi chochita masewera olimbitsa thupi) pali njira zina zomwe mungatenge kuti mukhale ndi thanzi labwino-zomwe zimabwera pa zakudya zanu. (Zokhudzana: Ndendende Kodi Chimfine Chimapatsirana Bwanji?)

"Mavitamini ndi mchere wokhala ndi antioxidant amatha kuthandizira chitetezo chamthupi," atero a Kelly Hogan, R.D. (Ganizirani: vitamini C, vitamini E, beta-carotene, zinki, ndi selenium.)

Ndipo ngakhale ambiri amapezeka muzakudya zonse zathanzi-zipatso, ndiwo zamasamba, mtedza, ndi mbewu-pali mlandu wofunikira wowonjezera zakudya zabwino nyengo ino. (Zogwirizana: Zakudya 12 Zolimbikitsira Chitetezo Cha M'thupi Lanu Nyengo Yachifulu)

"Zitsamba ndizo mankhwala oyamba, ndipo ambiri ali ndi maantibayotiki ndi ma antibacterial," atero a Robin Foroutan, R.D., katswiri wazakudya ku The Morrison Center ku New York City komanso wolankhulira Academy of Nutrition and Dietetics. Zowonjezera: "Iwo ali otetezeka kotheratu, ndipo ambiri ali ndi kafukufuku wambiri kuti abwezeretse mibadwo yomwe tisanadziwe kale."

Zachidziwikire, palibe vitamini kapena mchere aliyense amene angapangitse thupi lanu kukhala linga lolimbana ndi matenda. "Ponena za zonena za" kulimbikitsa chitetezo cha mthupi ", ndikuganiza kuti tiyenera kusamala," akutero Hogan. Chitsanzo: Kafukufuku wina akuwonetsa kuti mavitamini ena (C, mwachitsanzo) amatha kuchepetsa kuzizira, koma amawona kuti sizomwe zimapewa kuzizira.

Koma ngati mukumva pang'ono nyengo (kapena mukungofuna kudyetsa thupi lanu ndi michere yathanzi), lingalirani izi zowonjezera zomwe akatswiri azakudya amalumbirira. (Monga nthawi zonse, onetsetsani kuti mufunsane ndi dokotala musanayambe kumwa mankhwala owonjezera.)

Tiyi wa Turmeric ndi Ginger

"Ine ndekha ndimakonda kumwa tiyi wobiriwira kapena tiyi wa zitsamba wokhala ndi turmeric ndi ginger ngati ndikumva ngati ndikudwala," akutero Hogan. "Amakhalanso ndi ma antioxidants ndipo amatha kuthandiza kulimbitsa chitetezo cha mthupi." Ma tiyi ndi zakumwa zoziziritsa kukhosi ndizotonthoza kwambiri, amatero-zabwino ngati mukumva nyengo.

Yesani: Tiyi ya Tiyi ya Tulsi Turmeric ya India ($6; organicindiausa.com)

Vitamini C Yotetezedwa

Vitamini C wakhala akugwiritsidwa ntchito kuthandizira chitetezo cha mthupi. "Kafukufuku wothandizira kuti agwiritsidwe ntchito ngati chowonjezera kuti muchepetse kapena kufupikitsa nthawi ya chimfine kumawonetsa phindu-ena m'mphepete, ena ndi ofunika kwambiri," akutero a Stephanie Mandel, mlangizi wathunthu wazakudya ku The Morrison Center.

Amakonda "vitamini C" wotetezedwa - mtundu wa vitamini wophatikizidwa ndi magnesium, potaziyamu, ndi calcium, omwe anthu ambiri alibe. "Ndikosavuta pamimba, ndiye njira yabwino kwa anthu omwe akuvutika ndi acidity wa vitamini C," Mandel akufotokoza. Cholinga cha 2,000 mpaka 4,000mg patsiku.

Yesani: Vitamini C Wowonjezera ($ 38; dailybenefit.com)

Vitamini D3 / K2

Kafukufuku wofalitsidwa mu BMJ anapeza kuti vitamini D supplementation inali yothandiza kupewa matenda opatsirana opuma. Malangizo: "Zimadziwika kuti mavitamini D ndi K amagwirira ntchito limodzi m'thupi, ndiye kuti mukawonjezera ndi vitamini D, ndibwino kuti muwaphatikize ndi vitamini K," akutero Mandel. (FYI, mavitamini D ndi K amakhalanso osungunuka mafuta, kutanthauza kuti thupi lanu liyenera kukhala ndi mafuta athanzi okwanira kuti mupindule nawo.)

Yesani: Vitamini D3/K2 ($28; dailybenefit.com)

Mapuloteni

"Tikaphunzira zambiri za momwe ma microbiome athu amagwirira ntchito, tikuyamba kumvetsetsa kuti mitundu ina ya mabakiteriya imakhala ndi maudindo apadera m'thupi," akutero Mandel. Onse Lactobacillus chomera ndipo Lactobacillus paracasei Ndi mitundu yomwe yawonetsedwa kuti ikuthandizira kuteteza chimfine (ndikuchepetsa nthawi yake), akutero.

Yesani: Makapisozi a Tsiku ndi Tsiku a Flora Immune Probiotic ($ 35; dailybenefit.com)

Wamkulu

Kutulutsa kwa elderberry kwawonetsedwa kuti kuli ndi antiviral, pro-immunity effect. "Ndimakonda cholembera cha elderberry chothandizira chitetezo cha mthupi," akutero a Foroutan. Pangani chojambula chanu poyatsa ma elderberries owuma m'madzi, akutero. Kapena, tengani mankhwala kusitolo yanu yazachilengedwe. "Ingoyang'anani shuga wowonjezera, womwe ndi wosafunika kwenikweni chifukwa elderberry mwachibadwa ndi okoma komanso okoma," adatero.

Yesani: Sambucus Fizzy Elderberry ($5; vitaminlife.com)

Andrographis

Kafukufuku wina apeza kuti andrographis, chomera chowawa chakumayiko ena aku South Asia, chitha kuthandizira kufafaniza zizindikiro za chimfine ngati mukudwala kale. M'malo mwake, zotsalira za mbewuzo zakhala zikugwiritsidwa ntchito ngati mankhwala kwazaka zambiri, chifukwa cha anti-yotupa, antiviral properties. "Makapisozi awa siosavuta kupeza, koma ndiyofunika," akutero a Foroutan.

Yesani: Gaia Quick Defense ($ 17; naturalhealthyconcepts.com)

Siliva Hydrosol

Kutengedwa tsiku ndi tsiku, siliva mu mawonekedwe ake a hydrosol (tinthu tomwe timayimitsidwa m'madzi ofanana ndi siliva wa colloidal) titha kuthana ndi chimfine ndi chimfine, atero a Foroutan. (Mu mawonekedwe a kutsitsi, siliva amathanso kuthandizira kuchulukana kwa m'mphuno, akutero.) "Ndizapukutidwa kwambiri, pafupifupi, magawo 10 pa miliyoni," akutero. "Pakhala pali machenjezo okhudza kupanga argyria [imvi pakhungu] kuti agwiritse ntchito zinthu zasiliva, koma zoopsa zake zimakhudzana ndi kugwiritsa ntchito zinthu zotsika mtengo monga siliva woyambira, siliva wa ionic, kapena siliva wotsika mtengo, ndichifukwa chake njira zabwino zopangira zilibe kanthu kwambiri."

Yesani: Siliva Yachifumu ($21; vitaminshoppe.com)

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