The 15 Best Supplements to Boost Your Immune System Pakali pano

Zamkati

• Chidziwitso chofunikira
• 1. Vitamini D
• Zowonjezera 101: Vitamini D.
• 2. nthaka
• 3. Vitamini C
• 4. Elderberry
• 5. Bowa la mankhwala
• 6-15. Zowonjezera zina zomwe zingalimbikitse chitetezo cha mthupi
• Mfundo yofunika

Chidziwitso chofunikira

Palibe chowonjezera chomwe chingachiritse kapena kupewa matenda.

Ndi mliri wa 2019 coronavirus COVID-19, ndikofunikira kwambiri kumvetsetsa kuti palibe chowonjezera, zakudya, kapena njira zina zosinthira zina kupatula kusiyanitsa thupi, komwe kumatchedwanso kutalikirana kwa anthu, komanso machitidwe oyenera aukhondo omwe angakutetezeni ku COVID-19.

Pakadali pano, palibe kafukufuku amene amathandizira kugwiritsa ntchito chowonjezera chilichonse kuti muteteze ku COVID-19 makamaka.

Chitetezo chanu chamthupi chimakhala ndi mitundu yambiri yama cell, njira, ndi mankhwala omwe amateteza thupi lanu nthawi zonse ku tizilombo toyambitsa matenda, kuphatikizapo mavairasi, poizoni, ndi mabakiteriya (,).

Kusunga chitetezo cha m'thupi mwanu chaka chonse ndikofunikira popewa matenda ndi matenda. Kupanga zisankho zabwino pamoyo wanu pakudya zakudya zopatsa thanzi komanso kugona mokwanira komanso kuchita masewera olimbitsa thupi ndi njira zofunika kwambiri kulimbitsa chitetezo cha mthupi lanu.

Kuphatikiza apo, kafukufuku wasonyeza kuti kuwonjezera mavitamini, michere, zitsamba, ndi zinthu zina kumathandizira kuti chitetezo chamthupi chitetezeke komanso kuteteza matenda.

Komabe, zindikirani kuti zowonjezera zina zimatha kulumikizana ndi mankhwala akuchipatala kapena mankhwala owonjezera omwe mumamwa. Zina sizingakhale zoyenera kwa anthu omwe ali ndi matenda ena. Onetsetsani kuti mwalankhula ndi omwe amakuthandizani musanayambe zowonjezera.

Nazi zowonjezera 15 zomwe zimadziwika chifukwa cha mphamvu zomwe zingalimbikitse chitetezo cha mthupi.

1. Vitamini D

Vitamini D ndi michere yosungunuka ndi mafuta yofunikira pamagwiridwe antchito amthupi mwanu.

Vitamini D imathandizira kulimbana ndi tizilomboto kwa ma monocyte ndi ma macrophages - maselo oyera amwazi omwe ndi gawo lofunikira pachitetezo chanu cha mthupi - ndipo amachepetsa kutupa, komwe kumathandizira kulimbikitsa kuyankha kwamthupi ().

Anthu ambiri alibe mavitamini ofunikirawa, omwe angakhudze chitetezo chamthupi. M'malo mwake, mavitamini D otsika amakhala ndi chiopsezo chowonjezeka cha matenda opatsirana apamwamba, kuphatikizapo fuluwenza komanso mphumu ().

Kafukufuku wina akuwonetsa kuti kuwonjezera pa vitamini D kumatha kuyankha chitetezo chamthupi. M'malo mwake, kafukufuku waposachedwa akuwonetsa kuti kumwa vitamini imeneyi kungateteze kumatenda opumira.

Mu kuwunikanso kwa 2019 kwamaphunziro olamulira mosiyanasiyana mwa anthu 11,321, kuphatikiza ndi vitamini D kunachepetsa kwambiri chiwopsezo cha matenda opumira mwa anthu omwe alibe mavitaminiwa ndikuchepetsa chiopsezo cha omwe ali ndi mavitamini D okwanira ().

Izi zikusonyeza chitetezo chathunthu.

Kafukufuku wina akuwonetsa kuti mavitamini D amathandizanso kuti athandizidwe ndi omwe ali ndi matenda ena, kuphatikiza hepatitis C ndi HIV (,,).

Kutengera kuchuluka kwa magazi, kulikonse pakati pa 1,000 ndi 4,000 IU ya vitamini D yowonjezerapo patsiku ndiyokwanira kwa anthu ambiri, ngakhale iwo omwe ali ndi zofooka zazikulu nthawi zambiri amafuna kuchuluka kwambiri ().

Vitamini D ndiyofunikira pachitetezo cha mthupi. Mavitamini athanzi awa akhoza kuthandizira kuti muchepetse matenda opumira.

Zowonjezera 101: Vitamini D.

2. nthaka

Zinc ndi mchere womwe nthawi zambiri umawonjezeredwa pazowonjezera komanso zinthu zina zathanzi monga lozenges zomwe cholinga chake ndi kulimbikitsa chitetezo chamthupi. Izi ndichifukwa choti zinc ndiyofunikira kuti chitetezo chamthupi chiteteze.

Nthaka imafunika pakukula kwamaselo amthupi ndi kulumikizana ndipo imachita gawo lofunikira pakuyankha kotupa.

Kuperewera kwa michere imeneyi kumakhudza kwambiri chitetezo chamthupi chanu kuti chizigwira bwino ntchito, zomwe zimapangitsa kuti chiwopsezo cha matenda ndi matenda chiwonjezeke, kuphatikizapo chibayo (,).

Kulephera kwa nthaka kumakhudza anthu pafupifupi 2 biliyoni padziko lonse lapansi ndipo ndiofala kwambiri kwa achikulire. M'malo mwake, mpaka 30% ya okalamba amawerengedwa kuti alibe mcherewu ().

Kafukufuku wambiri akuwonetsa kuti zowonjezera ma zinc zimatha kuteteza ku matenda am'mapapo monga chimfine (,).

Kuphatikiza apo, kuwonjezera ndi zinc kumatha kukhala kopindulitsa kwa iwo omwe akudwala kale.

Pakafukufuku wa 2019 mu ana 64 omwe ali mchipatala omwe ali ndi matenda opatsirana a m'mapapo (ALRIs), kumwa 30 mg ya zinc patsiku kumachepetsa kuchuluka kwa matenda komanso nthawi yomwe chipatala chimakhala masiku 2, poyerekeza ndi gulu la placebo ().

Supplemental zinc ingathandizenso kuchepetsa nthawi ya chimfine ().

Kutenga zinc nthawi yayitali kumakhala kotetezeka kwa achikulire athanzi, bola ngati mlingo watsiku ndi tsiku uli pansi pamalire a 40 mg a zinc oyambira (.

Kuchuluka kwa mankhwala osokoneza bongo kungasokoneze kuyamwa kwa mkuwa, zomwe zingapangitse chiopsezo chanu chotenga matenda.

Kuphatikizira ndi zinc kumatha kuteteza kuteteza kumatenda opumira komanso kuchepetsa kutalika kwa matendawa.

3. Vitamini C

Vitamini C mwina ndiye chowonjezera chodziwika bwino chotengedwa kuti chiteteze ku matenda chifukwa chofunikira kwambiri pantchito yoteteza thupi.

Vitamini uyu amathandizira kugwira ntchito kwama cell amthupi osiyanasiyana ndikuthandizira kutetezera kumatenda. Ndikofunikanso pakufa kwama cellular, komwe kumathandiza kuti chitetezo chamthupi chanu chizikhala chathanzi pochotsa maselo akale ndikuwasintha ndi ena (,).

Vitamini C imagwiranso ntchito ngati antioxidant yamphamvu, yoteteza ku kuwonongeka komwe kumachitika chifukwa cha kupsinjika kwa oxidative, komwe kumachitika ndikuchulukana kwa mamolekyulu otakasika omwe amadziwika kuti opitilira muyeso.

Kupsinjika kwa oxidative kumatha kusokoneza thanzi lathu ndipo kumalumikizidwa ndi matenda ambiri ().

Kuphatikiza ndi vitamini C kwawonetsedwa kuti kumachepetsa nthawi komanso kuopsa kwa matenda am'mapapo, kuphatikizapo chimfine ().

Kuwunika kwakukulu kwa maphunziro a 29 mwa anthu 11,306 adawonetsa kuti kuwonjezeranso vitamini C pafupipafupi 1-2 magalamu patsiku kumachepetsa nthawi ya chimfine ndi 8% mwa akulu ndi 14% mwa ana ().

Chosangalatsa ndichakuti kuwunikiraku kunawonetsanso kuti kumwa ma vitamini C pafupipafupi kumachepetsa kuzizira komwe kumachitika mwa anthu omwe ali ndi nkhawa, kuphatikiza othamanga marathon ndi asitikali, mpaka 50% (,).

Kuonjezerapo, mankhwala opatsirana pogwiritsa ntchito vitamini C awonetsedwa kuti asinthe kwambiri zizindikiritso mwa anthu omwe ali ndi matenda opatsirana, kuphatikiza sepsis ndi pachimake kupuma kwa matenda (ARDS) chifukwa cha matenda a virus ().

Komabe, kafukufuku wina wanena kuti gawo la vitamini C pakadali pano likufufuzidwabe (23,).

Ponseponse, zotsatirazi zimatsimikizira kuti zowonjezera mavitamini C zimakhudza kwambiri thanzi la chitetezo chamthupi, makamaka kwa iwo omwe samapeza vitamini wokwanira kudzera pachakudya chawo.

Malire apamwamba a vitamini C ndi 2,000 mg. Mankhwala owonjezera tsiku lililonse amakhala pakati pa 250 ndi 1,000 mg (25).

Vitamini C ndiwofunikira pa chitetezo cha mthupi. Kuphatikiza ndi michere imeneyi kumachepetsa nthawi komanso kuopsa kwa matenda am'mapapo, kuphatikiza chimfine.

4. Elderberry

Mabulosi akuda akuda (Sambucus nigra), yomwe yakhala ikugwiritsidwa ntchito kwanthawi yayitali pochiza matenda, ikufufuzidwa pazotsatira zake m'thupi.

M'maphunziro oyeserera, kachilombo ka elderberry kumawonetsa kuthekera kwa ma antibacterial ndi antiviral kuthekera motsutsana ndi tizilombo toyambitsa matenda tomwe timayambitsa matenda opatsirana a m'mapapo ndi tizilombo ta fuluwenza (, 27),

Kuphatikiza apo, zawonetsedwa kuti zimathandizira kuyankha kwa chitetezo chamthupi ndipo zitha kuthandiza kufupikitsa nthawi ndi kuzizira kwa chimfine, komanso kuchepetsa zizindikilo zokhudzana ndi matenda a ma virus (,).

Kuwunikanso kwamaphunziro 4 owongolera mosasinthika mwa anthu 180 adapeza kuti elderberry amathandizira kwambiri amachepetsa zizindikiro zakumapuma zomwe zimayambitsidwa ndimatenda a virus ().

Kafukufuku wakale, wamasiku asanu kuyambira 2004 adawonetsa kuti anthu omwe ali ndi chimfine omwe amaphatikiza supuni imodzi (15 mL) ya elderberry manyuchi kanayi patsiku adapeza mpumulo wazizindikiro masiku 4 m'mbuyomu kuposa omwe sanamwe madziwo ndipo samadalira kwenikweni pa mankhwala (31).

Komabe, kafukufukuyu ndiwachikale ndipo amathandizidwa ndi wopanga mankhwala a elderberry, omwe atha kukhala osokonekera (31).

Zowonjezera za elderberry nthawi zambiri zimagulitsidwa mumadzi kapena kapisozi.

Kutenga mankhwala a elderberry kumachepetsa kupuma kwapamwamba komwe kumayambitsidwa ndi ma virus ndikuthandizira kuchepetsa zizolowezi za chimfine. Komabe, kafukufuku wina amafunika.

5. Bowa la mankhwala

Mankhwala bowa akhala akugwiritsidwa ntchito kuyambira kale kuteteza ndi kuchiza matenda ndi matenda. Mitundu yambiri ya bowa yamankhwala yawerengedwa kuti ingalimbikitse chitetezo cha mthupi.

Mitundu yoposa 270 yodziwika bwino ya bowa wamankhwala amadziwika kuti ali ndi zida zolimbitsa thupi ().

Cordyceps, mane wa mkango, maitake, shitake, reishi, ndi mchira wa Turkey ndi mitundu yonse yomwe yawonetsedwa kuti imapindulitsa thanzi ().

Kafukufuku wina akuwonetsa kuti kuwonjezera ndi mitundu ina ya bowa wamankhwala kumatha kulimbikitsa chitetezo chamthupi m'njira zingapo, komanso kuchepetsa zizindikiritso zamatenda ena, kuphatikiza mphumu ndi matenda am'mapapo.

Mwachitsanzo, kafukufuku wama mbewa omwe ali ndi chifuwa chachikulu, matenda oopsa a bakiteriya, adapeza kuti chithandizo cha cordyceps chimachepetsa kwambiri kuchuluka kwa bakiteriya m'mapapu, kumawonjezera kuyankha kwamatenda, ndikuchepetsa kutupa, poyerekeza ndi gulu la placebo ().

Kafukufuku wamasabata asanu ndi atatu mwa akulu 79, owonjezera ndi 1.7 magalamu a cordyceps mycelium culture extract adapangitsa kuti 38% iwonjezeke pantchito ya maselo achilengedwe (NK), mtundu wa khungu loyera lomwe limateteza kumatenda ( ).

Mchira waku Turkey ndi bowa wina wamankhwala womwe umakhudza kwambiri chitetezo chamthupi. Kafukufuku wokhudza anthu akuwonetsa kuti mchira wa Turkey ungalimbikitse kuyankha kwa chitetezo chamthupi, makamaka kwa anthu omwe ali ndi mitundu ina ya khansa (,).

Bowa wina wamankhwala ambiri adaphunziridwa kuti athandizenso pa thanzi lathu. Mankhwala a bowa amatha kupezeka ngati mavitamini, tiyi, ndi zowonjezera (,,,).

Mitundu yambiri ya bowa wamankhwala, kuphatikiza ma cordyceps ndi Turkey mchira, imatha kukupatsani mphamvu zolimbitsa thupi komanso zoteteza ku antibacterial.

6-15. Zowonjezera zina zomwe zingalimbikitse chitetezo cha mthupi

Kupatula pazomwe zalembedwa pamwambapa, zowonjezera zambiri zitha kuthandizira kukonza kuyankha kwamthupi:

• Astragalus. Astragalus ndi zitsamba zomwe amagwiritsidwa ntchito kwambiri mu mankhwala achi China (TCM). Kafukufuku wazinyama akuwonetsa kuti kutulutsa kwake kumatha kusintha kwambiri mayankho okhudzana ndi chitetezo cha mthupi ().
• Selenium. Selenium ndi mchere womwe ndi wofunikira pa thanzi lamthupi. Kafukufuku wazinyama akuwonetsa kuti ma selenium othandizira amatha kupititsa patsogolo chitetezo cha ma virus ku fuluwenza, kuphatikiza H1N1 (,,).
• Adyo. Garlic ili ndi mphamvu zotsutsana ndi zotupa komanso ma virus. Zawonetsedwa kuti zimalimbitsa chitetezo cha mthupi polimbikitsa maselo oyera oyera oteteza magazi ngati ma cell a NK ndi ma macrophages. Komabe, kafukufuku wamunthu ndi ochepa (,).
• Andrographis. Zitsamba izi zimakhala ndi andrographolide, mankhwala a terpenoid omwe amapezeka kuti ali ndi ma virus pa matenda opatsirana opatsirana, kuphatikizapo enterovirus D68 ndi fuluwenza A (,,).
• Licorice. Licorice ili ndi zinthu zambiri, kuphatikiza glycyrrhizin, zomwe zingateteze ku matenda a ma virus. Malinga ndi kafukufuku wama chubu a test-tube, glycyrrhizin imawonetsa ma antiviral motsutsana ndi coronavirus yokhudzana kwambiri ndi kupuma kwamatenda (SARS-CoV) ().
• Pelargonium sidoides. Kafukufuku wina waumunthu amathandizira kugwiritsa ntchito chomera ichi kuti muchepetse zizindikiro za matenda opatsirana a virus, kuphatikiza chimfine ndi bronchitis. Komabe, zotsatira ndizosakanikirana, ndipo kafukufuku wina amafunika ().
• B mavitamini ovuta. Mavitamini a B, kuphatikiza B12 ndi B6, ndi ofunikira poyankha mthupi. Komabe, achikulire ambiri ndi osowa, zomwe zingasokoneze thanzi lathu (,).
• Curcumin. Curcumin ndiye gawo lalikulu kwambiri mu turmeric. Ili ndi mphamvu zotsutsana ndi zotupa, ndipo kafukufuku wazinyama akuwonetsa kuti zitha kuthandiza kukonza chitetezo chamthupi ().
• Echinacea. Echinacea ndi mtundu wazomera m'banja losautsa. Mitundu ina yawonetsedwa kuti imalimbikitsa thanzi m'thupi ndipo itha kukhala ndi zovuta zowononga ma virus pama virus angapo opuma, kuphatikiza kupuma kwa syncytial virus ndi rhinoviruses ().
• Pulogalamu. Propolis ndi chinthu chofanana ndi utomoni chopangidwa ndi njuchi kuti azigwiritsa ntchito ngati sealant muming'oma. Ngakhale ili ndi zotsatira zowononga chitetezo cha mthupi ndipo itha kukhala ndi zida zowononga ma virus, kafukufuku wowonjezera wa anthu amafunikira ().

Malinga ndi zotsatira zakufufuza kwasayansi, zowonjezera zomwe zatchulidwa pamwambapa zimatha kukupatsani mphamvu zolimbitsa thupi.

Komabe, kumbukirani kuti zambiri mwazowonjezera izi zomwe zingakhudze chitetezo chamthupi sizinayesedwe bwino mwa anthu, kuwunikira kufunikira kwamaphunziro amtsogolo.

Astragalus, adyo, curcumin, ndi echinacea ndi zina mwazowonjezera zomwe zingalimbikitse chitetezo chamthupi. Komabe, sanayesedwe bwino mwa anthu, ndipo pakufunika kufufuza kwina.

Mfundo yofunika

Zowonjezera zambiri pamsika zitha kuthandiza kukonza thanzi. Zinc, elderberry, ndi mavitamini C ndi D ndi zina mwazinthu zomwe zafufuzidwa kuti zitha kulimbikitsa chitetezo chamthupi.

Komabe, ngakhale zowonjezerazi zitha kupindulitsa pang'ono thanzi lamthupi, siziyenera ndipo sizingagwiritsidwe ntchito m'malo mwa moyo wathanzi.

Kukhala ndi chakudya chopatsa thanzi, kugona mokwanira, kuchita masewera olimbitsa thupi nthawi zonse, komanso kusuta fodya ndi zina mwanjira zofunika kwambiri zothandizira kuteteza chitetezo cha mthupi mwanu ndikuchepetsa mwayi wopatsirana ndi matenda.

Ngati mungaganize kuti mukufuna kuyesa chowonjezera, lankhulani ndi omwe amakuthandizani paumoyo wanu poyamba, monga ena amathandizirana amatha kulumikizana ndi mankhwala ena kapena osayenera anthu ena.

Komanso, kumbukirani kuti palibe umboni wa sayansi wosonyeza kuti aliyense wa iwo angateteze ku COVID-19 - ngakhale ena a iwo atha kukhala ndi ma virus.