IiVithamini zeMpilo yeMpilo ye-Immune: El Paso Back Clinic

Impilo yamajoni omzimba kunye nokugcina inkqubo yomelele kwaye isempilweni inokufezekiswa ngokugcina imikhwa yokutya enempilo. Ukutya ukutya okutyebileyo kwiivithamini ezithile kunye nezongezelelo kunokunceda amajoni omzimba alwe nokugula, agcine amanqanaba amandla, kunye nokunceda ngexesha lokubuyiselwa kokulimala. Apha sijonga ekukhetheni ukutya okuneevithamini ezifanelekileyo ukwakha nokomeleza amajoni omzimba unyaka wonke.

IMpilo yeNkqubo yoMzimba

Inkqubo yomzimba yokuzikhusela iquka iiseli ezintsonkothileyo, iinkqubo kunye nemichiza ehlala ikhusela umzimba kwiintsholongwane ezihlaselayo, eziquka iintsholongwane, ityhefu neentsholongwane. Ukugcina amajoni omzimba esempilweni unyaka wonke ngundoqo wosulelo kunye nothintelo lwezifo. Ukhetho lwendlela yokuphila enempilo lubandakanya oku kulandelayo:

• Ukutya okunesondlo, ukulala okusempilweni, ukwenza umthambo, nokwenza umthambo zezona ndlela zibalulekileyo zokomeleza inkqubo yomzimba yokuzikhusela.
• Ukongeza iivithamini ezithile, iiminerali, kunye nemifuno kunokunceda ukuphucula ukuphendula komzimba.
• Nangona kunjalo, ezinye izongezo zinokusebenzisana nommiselo okanye amayeza angaphezulu kwe-counter.
• Ezinye izongezo azinakucetyiswa kubantu abaneemeko ezithile zempilo.
• Nxibelelana no kwezempilo ngaphambi kokuqala nayiphi na isondlo okanye inkqubo yokuncedisa.

Vitamin C

Iingcali zenzululwazi ziye zafumanisa ukuba ukunqongophala kwevithamin C kunokubangela ukuchaphazeleka kakhulu kwiintsholongwane, iibhaktheriya, njl.

• I-Vitamin C isebenza njenge-antioxidant, ikhusela umzimba kwiityhefu ezibangela ukuvuvukala.
• Ukutya rhoqo kwe-vitamin C kubalulekile kwimpilo efanelekileyo kuba umzimba awuvelisi ngokuzimeleyo.
• Ukutya okuninzi kunevithamin C, ngoko izongezo aziyomfuneko ngaphandle kokuba ugqirha ucebisa ukuba zisetyenziswe.

Ukutya kwe-Vitamin C

Oku kutya kubalwa ukusuka kumanqanaba aphezulu eVithamin C ukuya kumanqanaba asezantsi:

• Iipelepele ebomvu
• Iiorenji kunye nejusi yeorenji
• Ijusi yeziqhamo zeediliya
• ikiwi
• Iipelepele eziluhlaza
• I-broccoli ephekiweyo
• Ierberberries
• ibrussels sprouts
• I-grapefruit
• I-broccoli eluhlaza

Vitamin B6

• I-B6 ibalulekile ekuxhaseni ukusabela kwi-biochemical kumajoni omzimba.
• Enye yeendima ezinkulu kukuvelisa iiseli ezimhlophe zegazi kunye T-iiseli.
• Ezi ziiseli eziphendula ukulwa neentsholongwane kunye neebhaktheriya.

Vitamin B6 Ukutya

Ukutya okutyebileyo kwe-B6 ngokulandelelana ukusuka kumanqanaba aphezulu e-B6 ukuya kumanqanaba asezantsi:

• Chickpeas
• Inkomo
• Inyama yesibindi
• Iintlanzi zamanzi abandayo – salmon kunye ityhuna
• Ibele lenkukhu
• Ukutya okuziinkozo kwasekuseni okuqinisiweyo
• Iipatata
• ikarikuni
• iibhanana
• Bulgur
• Isonka samasi se-Cottage
• Isikwashi sasebusika

Vitamin E

• I-Vitamin E yi-antioxidant enamandla.
• Uphando lufumene ukuba i-vitamin E iyasebenza kuba igcina i-T-cell ukusebenza ngokupheleleyo.

Vitamin E Ukutya

Ukusuka kumanqanaba aphezulu ukuya kwelona lisezantsi.

• Ingqolowa yeoyile yegciwane
• Imbewu – ujongilanga kunye nethanga.
• Amandongomane - iialmonds, amandongomane, kunye nezinto ezinxulumene nazo Iibhotolo ze nut.
• Ispinatshi
• Ibrokholi
• ikiwi
• imango
• iitumato

Izinki

• I-Zinc i-anti-inflammatory kunye ne-antioxidant.
• Zinc yenza konke iiseli zomzimba zisebenza ngokufanelekileyo.

Zinc Ukutya

Ukutya ukusuka kumanqanaba aphezulu ukuya kweliphantsi.

• Oysters
• Inkomo
• Unonkala oluhlaza
• imbewu ithanga
• Ipisi senyaman yehagu
• Ibele laseTurkey
• I-Cheddar ushizi
• I-shrimp
• Lentils
• Iisardadi ezicinyiweyo
• Yogurt yogric
• Ubisi

Selenium

• Uphando lufumene ukuba i-selenium ivuselela amajoni omzimba xa kukho isoyikiso kunye nemiqondiso xa ucotha okanye uvale iimpendulo ze-immune.
• I-selenium igcina amajoni omzimba ekusebenzeni ngokugqithisileyo.
• I-Selenium ikhusela ukuvuvukala okungapheliyo kunye nezifo ezizimelayo ezifana ne-rheumatoid arthritis, isifo sikaCrohn, kunye ne-psoriasis.

Ukutya kweSelenium

Ukutya ukusuka kumanqanaba aphezulu ukuya asezantsi eselenium.

• Iinqabunga zaseBrazil
• Tuna
• Ihalibut
• Iisardadi ezicinyiweyo
• Nditya inyama
• Isonka samasi se-Cottage
• irayisi emdaka
• amaqanda
• Oatmeal
• Ubisi
• Yogurt
• Lentils
• ngomane
• Imbewu
• Iifama

Yandisa ukuNgena kwamanzi

Ukugcina i-hydration enempilo kunokunyusa impilo ye-immune.

• Amanzi anceda umzimba ukuba uvelise i-lymph, ethwala iiseli ezimhlophe kunye nezinye iiseli zamajoni omzimba.
• Zama ukulinganisa iziselo ezikhupha amanzi emzimbeni, njengekofu kunye nesoda.
• Zama ukutya ngakumbi ukutya okumanzisa njengekhukhamba, i-celery, i-lettuce kunye namaqunube.

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IMpilo yeNkqubo yoMzimba

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Ucaphulo

Chaplin, uDavid D. "Amagqabantshintshi ngempendulo yomzimba." Ijenali yokwaliwa kunye neklinikhi ye-immunology vol. 125,2 Suppl 2 (2010): S3-23. doi:10.1016/j.jaci.2009.12.980

Halliwell, B. “Antioxidants kwimpilo yabantu nakwizifo.” Uphononongo lonyaka lwesondlo vol. 16 (1996): 33-50. doi:10.1146/annurev.nu.16.070196.000341

Lewis, uErin Diane, kunye no-al. "Indima yokulawula ivithamin E kwi-immune system kunye nokuvuvukala." IUBMB ubomi vol. 71,4 (2019): 487-494. doi:10.1002/iub.1976

www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/fight-off-the-flu-with-nutrients

Mora, J Rodrigo, et al. "Iimpembelelo zeVithamini kwi-immune system: iivithamini A kunye noD zithatha indawo ephambili." Uphononongo lwendalo. I-Immunology vol. 8,9 (2008): 685-98. doi:10.1038/nri2378

Nicholson, Lindsay B. "Amajoni omzimba." Izincoko kwi-biochemistry vol. 60,3 (2016): 275-301. doi:10.1042/EBC20160017

Shakoor, Hira, et al. "Indima yokomeleza amajoni omzimba kwiivithamini D, C, E, zinc, selenium kunye ne-omega-3 fatty acids: Ngaba zinokunceda ngokuchasene ne-COVID-19?." Maturitas vol. 143 (2021): 1-9. doi:10.1016/j.maturitas.2020.08.003