Ukudla Okungu-10 Okudliwayo Ku-Anti-allergy Diet

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Ngabe ukuhogela ngezikhathi ezithile, ukuthimula nokulimala ngezikhathi ezithile kukuwisa njalo? Kunokudla okuhle kakhulu kokulwa nokungezwani komzimba ongakudla okungasiza ekunciphiseni izimpawu zokungezwani komzimba ezibizwa ngokuthi yi-anti-allergy diet.

Akukho kudla okungaba ikhambi lokugcina lokungezwani komzimba, kepha izithelo nemifino ecebile ngamavithamini namaminerali kungalwa noma kuvimbele ukungezwani okuthile. Zigcwele izakhamzimba ezingakugcina uphilile futhi futhi zingakuvikela ekungezwani nezinto ezithile zonyaka.

Kodwa ungacabanga ukuthi kunokudla okuningi abantu abalwa nokungezwani nothando lobisi, amakinati, imikhiqizo yesoya, inhlanzi, inhlanzi yegobolondo, njll. Abantu abaningi abazi ukuthi ukudla ukudla okunempilo, kubandakanya ukudla okuthile okulwa nokwaliwa , ingabasiza ukuphatha kahle izimpawu zabo zokungezwani komzimba.

Ukudla okunempilo okuphelele kuyasiza ekulawuleni konke ukungezwani komzimba. Ukudla okulwa nokuvuvukala njengokudla okuqukethe amafutha anempilo, njengamafutha omnqumo nezinhlanzi ezifana ne-tuna ne-mackerel ezicebile ku-omega-3 fatty acids kungasiza ekulweni nokungezwani komzimba futhi kubhekwa njengokudla okungcono kakhulu kokulwa nokungezwani komzimba.

Ake sibheke ukudla okuhle kakhulu kokulwa nokungezwani komzimba okufanele kube yingxenye yokudla okulwa nokungezwani komzimba.

1. Khulisa Amafutha e-Omega-3 Futhi Nciphisa Amafutha E-Omega-6

Ucwaningo luphakamisa ukuthi ukudla okuphezulu kwama-omega-3 fatty acids kuxhumene nokwehla kwengozi yokungezwani komzimba. Kungenxa yokuthi lawa mafutha acid aqukethe izakhiwo ezilwa nokuvuvukala. Ngakolunye uhlangothi, uma kukhulunywa ngama-omega-6 fatty acids, angakhuphula ukuvuvukala emzimbeni ngokukhiqiza ama-prostaglandin okuvuvukala futhi ngaleyo ndlela kubhebhethekise izimpawu zokungezwani komzimba. Kepha, lokhu akusho ukuthi ususa wonke amafutha we-omega-6 ekudleni, esikhundleni salokho khawula ukusetshenziswa.

2. Amakhambi Aqukethe I-Rosmarinic Acid

I-Rosmarinic acid ikhonjisiwe ukucindezela ukusabela okweqile. Isebenza ngokucindezela izimpendulo ze-immunoglobulin ezithintekayo nokuvuvukala okubangelwa ama-leukocyte. Le rosmarinic acid itholakala kumakhambi amaningi okupheka afana ne-oregano, i-lemon balm, i-rosemary, i-sage, i-peppermint ne-thyme.

3. Ukudla Okuqukethe I-Quercetin

I-bioflavonoid quercetin iyisakhi esibalulekile sokulwa nokungezwani komzimba ngoba yaziwa ukuthi inezakhi ze-antioxidant, anti-inflammatory kanye ne-anti-histamine. Ucwaningo oluphawuliwe luye lwasikisela ukuthi lezi zakhiwo zisiza ukuqeda izimpawu ezingezwani. Imithombo emihle yokudla ye-quercetin ifaka u-anyanisi obomvu nophuzi, ama-apula, ama-raspberry, ama-cherry, ama-cranberries, i-broccoli, amagilebhisi abomvu, izithelo ze-citrus, iwayini elibomvu netiye.

4. Ukudla Okuphezulu KuVithamini C

UVitamin C yi-antioxidant enamandla esiza ukunciphisa ukuvuvukala, okungadala izimpawu kubantu abaphethwe ukungezwani komzimba. Ucwaningo lukhombisile ukuthi amanani aphezulu kavithamini C asiza ukunciphisa ukukhishwa kwe-histamine emzimbeni futhi enze i-histamine yehle ngokushesha. I-Histamine ibandakanyeka ekuphenduleni okuningi kokungezwani komzimba.

5. Yandisa Ukudla Kwakho Kweselenium

Imiphumela ezuzisayo ye-selenium yokungezwani komzimba isuselwa ekhonweni lokukhiqiza amaprotheni akhethekile anezakhi ze-antioxidant. Ukudla ukudla okunothe nge-selenium njengamakhowe, i-cod, imfanzi, njll, kungasiza ukuvimbela nokwelapha ukungezwani komzimba. Futhi, ukuze uthole okuhle kwezinzuzo ze-selenium antioxidant, yidla ukudla okunothe nge-selenium kanye nokudla okune-vitamin E.

6. Ukudla Okunothile NgoVithamini E

Ucwaningo lukhombisa ukuthi uvithamini E angasebenza ekucindezeleni ukusabela okweqile njengoba ukwanda kokudla kukavithamini E kwakuhlotshaniswa nokwehla kwamazinga e-anti-anti-anti-IgE ehlobene nokungezwani komzimba. Sebenzisa ukudla okunothe uvithamini E njengama-alimondi, isipinashi, ubhatata, ukwatapheya, imbewu ye-sunflower, isikwashi se-butternut, uwoyela wesundu, njll.

7. Ukudla Okuqukethe I-Probiotic Bacteria

Ukukhuthaza amathumbu aphilile, yidla ukudla okuqukethe ama-bacterium ama-probiotic afana ne-Lactobacillus acidophilus ne-Bifidobacterium bifidum. Lawa mabhaktheriya awusizo futhi alungile ahlala emgodini wakho wamathumbu, lapho asiza khona ekugayeni nasekulweni nokukhula ngokweqile kwamagciwane abangela izifo. Okunye ukudla kwama-probiotic ongakudla yi-yogurt, ubisi, i-tempeh, njll.

8. Sthandwa

Uju kuwukudla okuhle kakhulu okufanele kube yingxenye yokudla okulwa nokwaliwa. Ukuthatha amathisipuni amabili amancane oju njalo ngesizini kuyikhambi elihle lasekhaya lokwelapha ukungezwani komzimba nokugcina ukungezwani komzimba nakho. Ngaphezu kwalokho, uju uqukethe i-potassium, i-calcium, i-magnesium, i-phosphorus, i-thiamine, i-riboflavin, i-vitamin B6, i-niacin ne-selenium.

9. Ukudla Okunothile KuMagnesium

Ukudla okunothe nge-Magnesium njenge-cashews, ama-alimondi, isipinashi, ushokoledi omnyama, njll., Kungukudla okuhle kakhulu kokukhululeka kokungezwani komzimba. Kungenxa yokuthi i-magnesium iyi-bronchodilator ne-anti-histamine. Amaminerali abalulekile anomthelela wokuzola emisipheni yamashubhu we-bronchial kanye nomzimba wonke. Yingakho ukudla okunothe nge-magnesium kufanele kube yingxenye yokudla okulwa nokungezwani komzimba.

10. Izithelo Nemifino

Khulisa ukudla kwakho izithelo nemifino okusha ukuletha ukukhululeka ezimpawu zokungezwani komzimba. Izici zemvelo ezilwa nokuvuvukala ezikhona kuzo zingasiza ekulweni nokusabela okweqile. Yidla imifino eminingi ephekiwe, utamatisi, nezithelo ezisawolintshi ukunciphisa ukushaywa yisifuba, ukuqabuleka komoya nezinye izimpawu zokungezwani komzimba.

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