Ojačajte imunitet jednostavnim koracima za 24 sata
Ojačajte imunitet jednostavnim koracima za 24 sata
Naš imuni sistem je nevjerovatno kompleksan sistem i vrlo je bitno da funkcioniše dobro jer od njega ovise i drugi dijelovi tijela. Umjesto da čekate znakove prehlade, najbolje je da poduzmete preventivne korake kojim ćete ojačati imunitet.
Nutricionistkinja Hannah Braye dala je nekoliko primjera kako da tokom 24-satne rutine poboljšate imunitet.
Dan započnite vodom s limunom. Ne samo da će vas hidratizirati već će ovaj napitak imati pozitivan učinak na probavni sistem u smislu pripreme za primanje hrane.
“Ovo je i vrlo jednostavan način da povećate nivo C vitamina, ključnog sastojka za imuni sistem, a u kineskoj medicini se već godinama vjeruje kako pomaže u čišćenju i detoksikaciji”, rekla je Braye.
Također, preporučuje se konzumiranje dodataka prehrani koji podržavaju pozitivne bakterije dobre za crijevnu floru.
Vaš ručak treba biti šarenih boja. Narandža i povrće imaju visok nivo beta-karotena, dok ljubičaste vrste voća i povrća sadrže proantocijanidine koji su snažni antioksidansi.
“Imuni sistem treba različite sastojke kako bi bio zdrav. Jedenje ‘duge’ različitih boja svaki dan je bitno. Zaboravite na sendviče i umjesto toga spakujte svježu salatu duginih boja punu kvalitetnih proteina”, kaže Braye.
Umjesto da nakon ručka legnete ili sjednete za kompjuter, Braye savjetuje da prošetate. Na ovaj način snižavata nivo kortizola i povećavate nivo vitamina D. Šetnja se preporučuje u prirodi i zelenim oazama.
U poslijepodnevnim satima jedite užinu bogatu proteinima. Nesoljeni kikiriki, orasi i sjemenke, kuhana jaja, zobeni kolači s dimljenim lososom, štapići od povrća s humusom i chia puding su odlični za užinu.
Vježbajte kada ste odmorni, u protivnom ćete narušiti svoj imuni sistem.
Večerajte što ranije jer kasna večera može oštetiti probavni sistem i kvalitet sna, te otiđite ranije u krevet. San i imunitet su usko povezani.
“Istraživanja su pokazala da su učesnici koji su imali dobar noćni san kreirali više zaštitnih antitijela od onih kojima je falilo sna. Nedovoljno spavanje negativno utječe na imunitet i slabi ga. Držite se regularnog vremena odlaska u krevet i izbjegavajte svjetlost ekrana elektronskih uređaja barem sat vremena prije odlaska u krevet. Preporučuje se i da imate kupku u soli od magnezija i čitate knjigu”, zaključila je Braye.
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