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Здоровая диета

Хотите повысить вашу иммунную систему? Здоровая диета-важный старт

Опасения по поводу коронавируса возрастают, и мы, похоже, мало что можем сделать между регулярным мытьем рук и самоизоляцией. Но другой способ, это здоровая диета. Мы можем помочь поставить себя в лучшее положение, чтобы избежать вируса  и любых других вирусов простуды и гриппа – через нашу здоровую диету.

Здоровая диета

Наша иммунная система остается для ученых загадкой. Но мы знаем, что это сложная, взаимосвязанная система, которая включает в себя множество органов и функций. Иммунная система состоит из двух частей.

Во-первых, врожденная иммунная система. С ней вирусы сталкиваются, когда они вторгаются в наши тела. Эта система очищает вторгающиеся клетки, прежде чем вторая система, адаптивная система, нацеливается на патогены.

Появляется механизм, который создаёт новые ячейки памяти, чтобы тело могло бороться с ними, если они решатся вернуться в будущем.

Здоровая диета

Это объясняет, почему большинство из нас будет болеть ветряной оспой только один раз. К сожалению для нас многие вирусы, такие как вирусы гриппа и простуды, мутируют и адаптируются, сбивая с толку клетки памяти и успешно заражая нас. К счастью, наши привычки и диеты влияют на силу нашей иммунной системы через несколько механизмов.

Есть основания полагать, что дефицит питательных веществ может ослабить нашу иммунную систему и сделать нас более уязвимыми для инфекций. Первое – нам нужно убедиться, что мы едим достаточно. Наша иммунная система нуждается в энергии  и правильных питательных веществах, чтобы использовать их потенциал.

Здоровая диета

Витамины и минералы

Нашей иммунной системе нужно достаточно энергии, чтобы вырабатывать иммунные клетки, которые действуют как строительные блоки. Также нужна энергия для вырабатывания ферментов, которым нужны витамины и минералы для эффективной работы. Это означает, что мы должны убедиться, что мы удовлетворяем все свои потребности организма. А именно в макроэлементах, витаминах и минералах, включая витамины C и D, B6, B12, фолат, цинк, медь, железо селен, а также необходимые аминокислоты и незаменимые жирные кислоты.

Здоровая диета

 

Исследования показали, что люди, которые испытывают недостаток в одном или нескольких питательных веществах, как правило, более восприимчивы к инфекциям. Эти инфекции являются более серьезными и длятся дольше. И когда им дают добавки, чтобы уравновесить их недостатки, люди, как правило, видят улучшения в функционировании своей иммунной системы. Они становятся более устойчивыми к инфекциям и лучше справляются, если они заражаются.

Здоровая диета

Эти питательные вещества содержатся в достаточном количестве в диете, богатой фруктами и овощами, но эта диета должна быть разнообразной. Какой ключ к использованию нашей диеты нужен в качестве инструмента, позволяющего убедиться, что мы оздоравливаемся? Необходимо как можно больше употреблять различных видов питательных веществ и минералов.

Пищевые добавки

Для тех, кто считает, что строго следовать растительной диете достаточно, есть вещи, о которых следует помнить. Например, получить железо сложно, а B12 – намного сложнее в диете без продуктов животного происхождения. Для них, а также для омега-3 жирных кислот, многие специалисты рекомендуют добавки.

Здоровая диета

Тем не менее, мы рекомендуем получать как можно больше пользы от пищи, а не полагаться на добавки. Особенно, если в этом нет крайней необходимости. Некоторые исследования выявили риски передозировки пищевых добавок. Есть повышенный риск некоторых видов рака и повреждения печени. Кроме того, пища имеет дополнительные преимущества, которые не могут предоставить добавки, такие как клетчатка. Это связано с целым рядом преимуществ для здоровья, включая более низкий риск смерти, диабета, болезней сердца и рака.

Разумно есть здоровую пищу в холодное время года. Имеет больше смысла делать это в долгосрочной перспективе. В то время как некоторые исследования показывают, что прием витамина С и добавок цинка во время простуды может уменьшить его продолжительность и тяжесть. Неправильное питание, а затем попытка заниматься самолечением со здоровой диетой, не будет столь же эффективным, как здоровое питание в долгосрочной перспективе. 

Здоровая диета

Одним из лучших иммуностимулирующих продуктов являются фрукты из-за высокого содержания полифенолов, особенно флавоноидов. Исследования показали, что употребление фруктов перед тренировкой помогает уменьшить воспаление, окислительный стресс и иммунную дисфункцию в организме после тренировки.

Полифенолы также содержатся в орехах и овощах, чае и кофе. Но чтобы сохранить эти преимущества, должна быть последовательность, а не быстрое употребление смузи и соков в преддверии сезона гриппа.

Короче говоря, здоровый кишечник может способствовать укреплению иммунной системы. Здоровый кишечник результат здорового питание и клетчатки, которыми питаются микроорганизмы в толстом кишечнике.

Здоровая диета

Один из способов оставаться в хорошем боевом состоянии – здоровая диета. Это  значит необходимо запастись полезными для кишечника богатыми полифенолами фруктами и овощами с высоким содержанием витаминов. 

Конечно, это само по себе не предотвратит передачу коронавируса или любых других вирусов. Мы также должны сохранять бдительность при мытье рук и оставаться в помещении, когда появляются симптомы. Но это  один из способов, которым мы можем гарантировать, что наша иммунная система лучше всего оснащена, чтобы поддерживать наше здоровье.

 

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