7 Kaabayaasha Kordhinta difaaca jirka ee Jiilaalka ka caafimaad badan

Qanacsan

• Turmeric iyo Shaaha Sanjabiilka
• Faytamiin C oo dhibban
• Vitamin D3/K2
• Probiotics
• Elderberry
• Andrographis
• Hydrosol Silver
• Dib u eegis loogu talagalay

Waxay u badan tahay inaad diyaar u tahay inaad isku daydo wax si aad caafimaad u heshid xilli hargabkan (xilli hargabkani macno ahaan waa kii ugu xumaa). Iyo nasiib wanaag, korka caadooyinka kale ee kor u qaadida difaaca waxaad horayba ugu tababbaranaysay reg (hurdo sideed saacadood habeenkii, samaynta jimicsiga caado) waxaa jira tillaabooyin dheeraad ah oo aad qaadi karto si aad u ahaato mid caafimaad qabta - kuwaas oo ah marka ay timaado cuntadaada. (Laxiriira: Sida saxda ah Hargabku waa Faafi Karaa?)

"Fiitamiinnada iyo macdanta leh astaamaha antioxidant -ka waxay taageeri karaan nidaam difaac oo caafimaad qaba," ayuu yiri Kelly Hogan, RD, oo ah maamulaha nafaqada iyo fayoobaanta ee Xarunta Naaska Dubin ee Isbitaalka Mount Sinai. (Ka fikir: fitamiin C, fitamiin E, beta-carotene, zinc, iyo selenium.)

In kasta oo qaar badan laga heli karo cunto dhan caafimaad leh-miro, khudaar, lawska, iyo iniinaha-waxaa jira kiis la samaynayo si loo kabo cunto caafimaad leh xilli ciyaareedkan. (Waxa la xidhiidha: 12 Cuntooyin ah si kor loogu qaado nidaamka difaacaaga Xiliga hargabkan)

" Dhirtu waa dawooyinka asalka ah, qaar badanina waxay leeyihiin firfircoonida fayraska iyo bakteeriyada," ayuu yidhi Robin Foroutan, R.D., cunto yaqaanka Xarunta Morrison ee Magaalada New York iyo af hayeenka Akadeemiyada Nafaqada iyo Nafaqada. Xitaa in ka badan: "Gabi ahaanba waa ammaan, qaar badanina waxay leeyihiin cilmi-baaris weyn si ay u taageeraan wixii jiilalka naga horreeyay ay hore u ogaayeen."

Dabcan, ma jiro qof fiitamiin ah ama macdan ah oo jirkaaga u dhisaya qalcad ka hortagga caabuqa. "Marka la eego' sheegashooyinka 'kobcinta difaaca', waxaan u maleynayaa inaan u baahanahay inaan taxaddarno," ayuu yiri Hogan. Tusaale: Cilmi -baarisyada qaarkood waxay soo jeedinayaan in fiitamiinnada qaarkood (tusaale ahaan, C) ay yareyn karaan astaamaha hargabka, laakiin waxay ogaadaan inaysan daruuri ahayn ka -hortagga in qabowga la sheego.

Laakin haddii aad wax yar ka dareemayso cimilada (ama aad rabto in aad jidhkaaga ku quudiso nafaqooyin caafimaad badan), ka fiirso waxyaalahan dheeriga ah ee ay ku dhaartaan dhakhaatiirta cuntada. (Sida had iyo jeer, hubi inaad ka hubiso dhakhtarkaaga ka hor intaadan bilaabin qaadashada wax dheeri ah.)

Turmeric iyo Shaaha Sanjabiilka

"Aniga shaqsi ahaan waxaan jeclahay in aan ka cabbo shaaha cagaarka ah ama shaaha geedaha leh ee turmeric iyo sinjibiil haddii aan dareemo in aan buko," ayuu yiri Hogan. "Waxay sidoo kale ka buuxaan antioxidants waxayna kaa caawin karaan xoojinta habka difaaca." Shaaha iyo cabbitaannada diirran sidoo kale aad bay u dejiyaan, waxay xustay- faa'iido haddii aad ku dareemayso cimilada hoosteeda.

Isku day: Organic India Tulsi Turmeric Shaaha Ginger ($6; organicindiausa.com)

Faytamiin C oo dhibban

Faytamiin C ayaa muddo dheer loo isticmaalay in lagu taageero shaqada difaaca. "Cilmi-baadhis lagu taageerayo isticmaalkeeda kaab ahaan si looga hortago ama loo gaabiyo muddada hargabku waxay sida caadiga ah tusinaysaa faa'iidooyin-qaar aad u yar, qaarna aad muhiim u ah," ayay tiri Stephanie Mandel, oo ah la-taliye nafaqo oo dhammaystiran oo ka tirsan Xarunta Morrison.

Waxay doorbidaa fitamiin C "buffered"-nooc ka mid ah fiitamiinkii oo lagu daray magnesium, potassium, iyo kalsiyum, oo dad badani ku yar yihiin. Mid kale oo lagu daray? "Way u fududahay caloosha, marka waa ikhtiyaar u fiican dadka ay dhibsadaan aashitada fiitamiin C," Mandel ayaa sharraxaya. Ujeedo 2,000 ilaa 4,000mg maalintii.

Isku day: Faytamiin C oo la keydiyay ($38; dailybenefit.com)

Vitamin D3/K2

Daraasad lagu daabacay BMJ waxaa la ogaaday in kaabista fitamiin D-ga ay waxtar u leedahay ka hortagga caabuqyada degdega ah ee neef-mareenka. Pro tip: "Waxaa la og yahay in fiitamiinada D iyo K ay si wadajir ah uga shaqeeyaan jirka, markaa markaad ku kabto fitamiin D, waa fikrad wanaagsan inaad ku dhejiso fitamiin K," ayuu yiri Mandel. (FYI, fiitamiinada D iyo K sidoo kale waa dufan-milmi kara, taasoo la micno ah in jirkaagu leeyahay dufan caafimaad ku filan si uu u helo faa'iidooyinkooda oo dhan.)

Isku day: Vitamin D3/K2 ($ 28; dailybenefit.com)

Probiotics

"Markaan u nimid inaan wax badan ka baranno sida noolaha noolahayagu u shaqeeyo, waxaan bilaabeynaa inaan fahamno in noocyada bakteeriyada qaarkood ay door gaar ah ku leeyihiin jirka," ayuu yiri Mandel. Labadaba Lactobacillus plantarum iyo Lactobacillus paracasei waa noocyo la muujiyay in ay door ka ciyaaraan ilaalinta hargabka (oo soo gaabinaya muddada), ayay tiri.

Isku day: Kaabsoosha Kaabsoosha Kaabsoosha ee Flora Immune Daily ($35; dailybenefit.com)

Elderberry

Waxyaabaha laga soosaaray elderberry ayaa lagu muujiyay inay leeyihiin fayruska ka hortagga, saamaynta difaaca. "Waan jeclahay soosaarka waayeelka si aan u taageero nidaamka difaaca," ayay tiri Foroutan. Samee soo -saar adiga kuu gaar ah adiga oo ku miiray biyo -waayeelka qalalan biyo, ayay xustay. Ama, alaab ka soo qaado dukaanka cuntooyinka caafimaadka dabiiciga ah. "Kaliya iska fiiri sonkorta lagu daray, taas oo gabi ahaanba aan loo baahnayn maxaa yeelay odaygu dabiici ahaan waa macaan yahay oo macaan yahay," ayay xustay.

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

Andrographis

Cilmi-baadhisyada qaarkood waxay ogaadeen in andrographis, oo ah geed qadhaadh oo u dhashay qaar ka mid ah waddamada Koonfurta Aasiya, ay door ka ciyaari karto daciifinta calaamadaha hargabka caadiga ah haddii aad horeba u xanuunsan tahay. Dhab ahaantii, soosaarayaasha geedka ayaa loo isticmaali jiray dawooyin qarniyo badan, iyada oo ay ugu wacan tahay ka hortagga caabuqa, sifooyinka fayraska. "Kaabsooshaani ma aha kuwa ugu fudud ee la helo, laakiin waa u qalantaa," ayay tiri Foroutan.

Isku day: Gaia Quick Defence ($17; naturalhealthyconcepts.com)

Hydrosol Silver

Qaado maalin kasta, lacag ku jirta qaabkeeda hydrosol (walxaha ku xayiran biyaha oo la mid ah lacagta koloolid) waxay kaa caawin kartaa ka hortagga hargabka guud iyo ifilada, ayay tiri Foroutan. (Foomka buufinta, lacagta ayaa sidoo kale ka caawin karta ciriiriga sanka, ayay xustay.) "Aad iyo aad ayay u qasan tahay qiyaastii 10 qaybood halkii milyan," ayay tiri. "Waxaa jiray digniino ku saabsan horumarinta argyria (maqaarka maqaarka) isticmaalka alaabta lacagta ah, laakiin khatarahaas waxay la xiriiraan isticmaalka alaabooyinka raqiis ah sida silver element, silver ionic, ama silver colloidal oo tayo hooseeya, taas oo ah sababta dhaqamada wax soo saarka wanaagsan ay muhiim u yihiin. aad u badan."

Isku day: Sovereign Silver ($21; vitaminshoppe.com)

Dib u eegis loogu talagalay