Imunayin hamakargi amrapndmann anhrazhesht 7 nyuter

Imuniteti ashxatanqe xtaneln aydqan el dyurin gorts che. bazmativ mijotsner ardyunq chen talis: Bzhishknere katakum en՝ nshelov, or ete tatike giti, te inchpes kareli e amrapndel imunitete, apa papikn el giti՝ inchpes xekavarel petutyune: Sakayn orosh apranqner amen depqum karox en ognel imunayin hamakargin՝ haxtaharelu dzhvarutyunnere: Storev nerkayatsvum en ogtakar nyutern u dran ogtagortsman manramasnere:

1. Masur kam vitamin C parunakox ayl mterq

Vitamin C-n (askarbinattu) mer organizmi hamar kensakan nshanakutyun uni: Ays hzor antioqsidante bjijnerin pashtpanum e azat radikalnerov varakveluts: Vitamin C-n apahovum e fermentneri ashxatanqe, oronq patasxanatu en biologiakan molekulneri sintezi ev generi ashxatanqi verahskman hamar: Ayn anhrazhesht e imunayin hamakargi tshisht ashxatanqi hamar. apahovum e mashki pashtpanakan funktsian, ognum e bjij-fagotsitnerin՝ mikrobnere spanelu hartsum, ev xtanum e limfotsitneri artadrutyane: Vitamin C-i pakasorde hangetsnum e imuniteti ankmane:

Orte՞x ka vitamin C

Vitamin C-i mets qanakutyun en parunakum masure, sev haxarje, chichxane: Harust en naev qaxtsr pxpexe, bryuselyan ev tsaxkakaxambe, spanaxe, kivin (shoxpar), sexe, elake ev tsitrusayinnere:

C-n qmahatsh vitamin e. ayn heshtoren ochnchanum e ev zgayun e pahpanman u xohanotsayin mshakman paymannerin: Maxadanose senyakayin jermastitshanum 2 or pahelu depqum nra vitaminneri 80%-e korchum e: Vitamin C-n pahpanelu hamar anhrazhesht e mrgern u banjarexene pahel sarnaranum kam sartsaranum, arevi uxix tsharagaytnerits heru:

Masuri patrastman amenanaxentreli tarberake apake kolbayov termosum eratsneln e: Jure eraluts heto petq e toxnel 3-5 rope՝ hovana, apa nor ltsnel ptuxe, orpeszi arzheqavor nyutere qich tuzhen:

Inchqa՞n utel՝ chhivandanalu hamar

Nutritsiolognere xorhurd en talis hnaravorutyan depqum C vitamine stanal mrgerits u banjarexenits, och te՝ dexayin havelumnerits: Ayspes ayn aveli dyurin e yuratsvum: Varaki dem heshtutyamb payqarelu hamar petq e vitamin C-n pahel bardzr makardaki vra, ayl och te shtapel lratsnel ayn miayn hivandanalu depqum: Anhrazhesht e orakan 5 mirg u banjarexen utel: Verjinn aveli naxentreli e hatkapes nrants hamar, ovqer chen tsankanum giranal:

2. Artitshuk kam prebiotikov ayl snund

Prebiotiknern uteli nyuter en ogtakar bakterianeri hamar, oronq mardu axinerum en: Axineri mikrobnern ognum en pahpanel aroxj qashe, azdum en hamayin naxentrutyunneri ev nyardayin hamakargi ashxatanqi vra, ognum en imunitetin:

Axineri bakterianere sintezum en kyanqi hamar anhrazhesht vitaminnere ev ayl nyutere, oronq organizmn i vitshaki che inqnuruyn artadrel: Batsi ayd՝ aroxj mikrobnern organizme pashtpanum en «char» bakterianerits:

Prebiotiknere snndayin nrbateler en, oronq xtanum en axinerum ogtakar bakterianeri՝ inulini, oligosaxaridneri ev rezistentayin oslayi bazmatsmane:

Orte՞x ka

Inulini mets qanakutyun ka artitshuki, tshartshatuki armati, getnatandzi ev tsnebeki mej: Oligosaxaridner kan kanachexenum, mexri, xndzori, banani, boxkanman soxi ev sxtori, inchpes naev lobu ev potshoki mej: Rezistentayin oslan sovorakan, tsatsr kaloriakanutyamb oslayi tesak e, ore tshexqvum e bakteianeri koxmits ev parunakvum e erkar epvats varskapatilnerum, potshokum ev kanach banani mej:

Inchqa՞n utel

Inchqan՝ shat, aynqan՝ lav: Snndayin nrbatelere bavarar chen sovorabar qaxaqabnakneri snndakargum:

3. Kefir ev ayl probiotikner

Hamarvum e, or ogtakar bakterianere noratsni axinerum haytnvum en tsnvelis, ayd pattsharov el ayn erexaneri mot, oronq kesaryan hatmamb en luys ashxarh ekel, xndirner en unenum: Metsanalov՝ mardn el aveli e xaxtum manreneri havasarakshrutyune. ogtagortsum e bakterianeri hamar vnasakar alkohol, shaqar, hakabiotikner, oronq spanum en bolor manrenerin՝ anxtir:

Manreneri qanake chapi mej pahelu hamar anhrazhesht e parberabar snvel ogtakar mikroorganizmnerov: Ayd hartsum kognen probiotiknere՝ lav bakterianerov harust snunde:

Orte՞x ka

Ogtakar bakterianer kan ttvakatayin ev ttu dra apranqnerum՝ yogurt, kefir, katnashor, ttu drats kaxamb ev kimchi: Dexatnerum u xanutnerum hnaravor e gtnel hatuk ttu՝ arants havelumneri u shaqari tnakan yogurt patrastelu hamar:

Inchqa՞n utel

Petq e orakan utel nvazaguyne mek bazhin probiotik snund: Ete verjers eq hakabiotik ogtagortsel, apa petq e krknaki ogtagortsel ttvakatnayin ev ttu drats uteliq ev bzhshki het qnnarkel hatuk mijotsneri ognutyamb manrenere verakangnelu hartse:

4.  Nush ev magniumov ayl snund

Naxaamanorya stresn ashxatanqum, chapazants anhangstutyunn u vat qune xochendotum en imunayin hamakargi ashxatanqin: Ayd pattsharov hivandutyunneri sezonin petq e bavarar chapov magnium ogtagortsel:

Magniume mikrotarr e, orn organizmin ognum e haxtaharel strese: Ayn kargavorum e elektrakan impulsneri u bjijneri mijev poxanakman gortsentatse, nvazetsnum e drants grgrvatsutyune ev xekavarum e elektrakan gortsentatsnere: Magniume masnaktsum e aveli qan 300 fermentneri ashxatanqin, usti karevor e lav imuniteti hamar:

Orte՞x ka

Magnium ka hanqayin jrum, vayri brndzi, kanach hndkatsoreni, ospi mej, mug kanach kanachexeni՝ spanaxi, qalei (kaxambi tesak), gindzi ev rehani mej, ka naev avokadoyi, arevatsaxki, qunjuti ev enkuyzi mej: Amenashate nushi, mayru enkuyzi ev hndkakan enkuyzi mej e, bayts petq e zguysh linel. snndakargum enkuyzi shat ogtagortsume hangetsnum e kaloriayi orakan chapabazhni gerazantsmane: Sovorabar magnium shat ka snndayin nrbatelerum:

Inchqa՞n utel

Hnaravorins shat. hetazotutyunnere tsuyts en talis, or mardkants mets masn aveli qich magniumov snvum, qan xorhurd e trvum: Metsahasakin anhrazhesht e orakan 300-400 mg magnium: Nushi orakan chapabazhine (30g) parunakum e 80 mg magnium, spanaxi tsoxunnere՝ 78 mg, mug darchnaguyn brindze՝ 40 mg:

5. Saxmon ev omega-3-ov ayl apranqner

Omega-3 tsharpattunern ognum en haxtaharel enktshvatsutyune ev anhangstutyune, pahpanum en uxexi, oskreri ev hoderi aroxjutyune, payqarum en xronikakan borboqman dem, npastum en lav qnin ev mashki vitshakin: Dranq anhrazhesht en organizmi optimal karutsvatsqe pahpanelu hamar:

Orte՞x ka

Omega-3 tsharpattu shat en parunakum tsovayin dzknere՝ saxmone, ishxane ev tyunnose: Orosh tesakner kan buyseri mot՝ exespaki sermerum, bryuselyan kaxambum, hunakan enkuyzum, sakayn buyserits omega-3-n aveli dzhvar e yuratsvum՝ chbavararelov organizmi pahanjmunqe:

Inchqa՞n utel

Omega-3 tsharpattuneri havasarakshrutyune pahelu hamar aroxj mardun bavarar e shabatakan 2-3 angam utel saxmon, ishxan kam tyunnos: Ete dzuk cheq utum, havelumneri hartse qnnarkeq bzhshki het:

6.  Ostre ev tsink parunakox ayl apranqner

Tsinkn anhrazhesht e tarber gortsentatsneri bnakanon irakanatsman hamar: Ayn kargavorum e generi aktivutyunn u fermentneri ashxatanqe, DNT-i ev spitakutsneri sinteze, verqeri lavatsume, organizmi atshe ev zargatsume: Tsinke kensakan nshanakutyun uni imunayin hamakargi bjijneri gortsunakutyan hamar: Mer marmine chi artadrum kam pahpanum tsink, usti karevor e mshtakan ogtagortsume:

Orte՞x ka

Aveli heshtutyamb e yuratsvum tsovamterqi ev msi tsinke: Ayn buyserits dzhvarutyamb e antsnum organizmin. buyserum kan nyuter, oronq xochendotum en tsinki yuratsmane:

Shat tsink ka kakxamorti ev xetsgetnanmanneri mot՝ ostre, tsovaxetsgetin, midia, lobster (omar): Shat e naev tavari, xozi, hndkahavi, havi, tapakadzkan, sardinayi ev saxmoni msum: Tsinki havelyal pashar en lobazginere, ddmaktere, hndkakan enkuyze, kate, yogurte, panire, dzun, kinoan, varsake, mug darchnaguyn brindze, sunke, tsnebeke:

Orqa՞n utel

Mardkants mets mase bavararum e tsinki pahanjarke, ete tshisht e snvum՝ utelov bazmazan snund: Petq e shat ogtagortsel tsovamterq, liarzheq tshashel, entriqin utel mis ev banjarexen: Ete aroxjakan anhrazheshtutyun chka, apa bzhishknere tsinki havelumner xorhurd chen talis: Chapits shat ogtagortselu depqum mets e hakarak ardyunqi vtange:

7.  Siser ev B6-ov ayl uteliq

Vitamin B6-n anhrazhesht e kentronakan ev verjuytayin nyardayin hamakargi bnakanon ashxatanqi ev amenatarber nyuteri sintezi hamar: Vitamin B6-i anbavararutyunn aragoren hangetsnum e imunayin hamakargi gortsaruytneri ankmane:

Orte՞x ka

Mets qanakutyamb vitamin B6 ka tsovayin dzkan, tavari lyardi, trchni, siseri, tofui, rikotayi, banani, hatikabuyseri tsileri, spanaxi, gazari, tsaxkakaxambi, pistaki ev hunakan enkuyzi mej:

Inchqa՞n utel

Imunayin hamakarge ev strese haxtaharelu unakutyune pashtpanelu hamar shabatakan 2-3 angam kereq tsovayin dzuk: Hatshax patrasteq siser, orakan 1-2 angam snveq noratsilneri kanachexeni axtsanov: Ashxatanqi vayrum kereq enkuyz ev gazar. sranq kognen chhivandanal ev pahpanel ashxatunakutyune: