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Immune Superheroes: Fɛn minnu bɛ farikolo tanga bana ma
N’a sɔrɔ i ye nin tɔgɔ in mɛn. Oksidanw ye balofɛn nafamaw kulu ye minnu bɛ dɛmɛ ka an farikolo tangacogo barika bonya. Olu misaliw ye beta-karotɛni, witamini C , ani witamini E. O la sa, u bɛ baara kɛ cogo di? Miiri k'a filɛ ko "fɛn juguw" bɛ an farikolo la minnu bɛ se ka farikolokisɛw tiɲɛ, an b'u wele ko "radicaux libres". U bɛ i ko jugu fitininw an farikolo kɔnɔ. O teri ninnu minnu bɛ wele ko antioxydants, olu bɛ o juguw kɛ fɛn ye min tɛ se ka kɛ, ka u tiɲɛni fanga ban. U bɛ i n'a fɔ "bodyguards" minnu bɛ an ka selilɛriw lakana. O la, u b’an dɛmɛ ka to kɛnɛya la ani ka kɛnɛya joona ni an banana. Nin farikolo tangalanw doncogo ɲuman ni nɔgɔya ye ka jiridenw ni nakɔfɛn caman dun. Ni aw bɛ nakɔfɛnw tobi, aw bɛ aw jija ka u tobi ji dɔɔni na. O bɛna a to balofɛnw ka to dumuni na. Kɛnɛyatɔn fanba b’a fɔ ko aw ka jiridenw ni nakɔfɛnw dun siɲɛ 5 fo 9 tile kɔnɔ. O kɛli bɛna farikolo tangalan caman di aw ma.Misali la, papayi tilancɛ ɲɔgɔn bɛ beta-karotɛni hakɛ fɔlen tilancɛ di aw ma don o don. Ani furabuluw i n’a fɔ ɛsitɛri bɛ beta-karotɛni, witamini C, asidi foliki , ani manje di .
| Balo nafama | Dumuni minnu bɛ sɔrɔ ka caya (minnu bɛ sɔrɔ Sri Lanka jamana na) . |
|---|---|
| Beta-karotɛni ni karotɛni wɛrɛw | Karɔti, pɔmitɛri, pɔmutɛri, mangoro, papayi, pɔmitɛri, jiribulu (ɛsitɛri, kale, gotu kola), buruburu, ani jisuma. |
| Witamini C (Witamini C) ye | Guava, nectarine, orange, lime, kiwi, papaya, fraise, tomati, broccoli, bell pepper (jɛgɛ kilisi), kafe. |
| Witamini E | Amande, tile kisɛ, manje ), hazelnut, jɛgɛ tuluma i n’a fɔ sɛmɛ, kɔdi-tulu. |
Teri wɛrɛ minnu bɛ dɛmɛ don farikolo tangacogo la
Ka fara farikolo tangalanw kan, balofɛn nafama damadɔ wɛrɛw bɛ yen minnu bɛ an farikolo tangalanw dɛmɛ.An ka dɔɔni dɔn biyoflavonoïdes kan.
Olu fana ye fɛnw ye minnu bɛ sɔrɔ jiriw la ka fara witamini C kan.O fana bɛ kɛ farikolo tangalanw ye ani ka dɛmɛ don ka farikolo tangalanw ka baara caya.- I b’a sɔrɔ min?: A bɛ sɔrɔ ka caya situluw pith ni pith finmanw na i n’a fɔ ɔrize ni lime. A bɛ Sɔrɔ jɛgɛ, seri ani rezɛn fana na. Kɛrɛsitini, min bɛ sɔrɔ buruburu, soja bilenman ani soja finman na, o fana ye bioflavonoïde hakɛ camanba ye.
Glutathione ye balo nafama ye.
Glutathione ye balo nafama wɛrɛ ye min bɛ fanga di an farikolo tangacogo ma, a mago bɛ min na walasa ka banakisɛw kɛlɛ.- A bɛ sɔrɔ yɔrɔ min na: Aw bɛ se ka nin balofɛn in sɔrɔ nakɔfɛnw na i n’a fɔ buruburu, Bruxelles, kaba, kafe, ani ɛsitɛri.
Fɛnɲɛnɛmafagalanw: Fɛnɲɛnɛmaw fanga
Olu ye kemikɛlifɛnw ye minnu bɛ sɔrɔ jiriw bɛɛ la. N’an y’a fɔ cogo nɔgɔman na, n’i ye suman suguya caman dun, jiridenw ani nakɔfɛnw, i bɛna o kɛnɛya sabatili fɛnw sɔrɔ i yɛrɛ la.- U bɛ bɔ min?: U ka ca dumuniw na i n’a fɔ pɔmi, apirikidi, buruburu, kaba, karɔti, kafe, alikama, shɔ (lenburuba, shɔ), shɔ, shɔ bilenman, soja, pɔmitɛri, ani pɔmitɛri.
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Check Availability →Aw kana ɲinɛ farikolojɔli dumuniw nafa kɔ!
Hali ni an bɛ to ka kuma witaminiw kan, a nafa ka bon an k’an hakili to a la ko farikolojɔli dumuniw nafa ka bon an farikolo yɔrɔw jɔli n’u labɛnni na, ka fara banakisɛw ni banakisɛw kɛlɛli kan.Ni i banana, i farikolo bɛ i ko kɛlɛyɔrɔ. A mago bɛ poroteyini na, "building blocks" minnu ka kan ka sɔrɔdasi (immune cellules) jɔ minnu mago bɛ o kɛlɛ in na ani ka tiɲɛniw dilan.O la, aw bɛ farikolojɔli dumuni nafama dɔ fara aw ka dumuni kan. Nka aw ye aw jija ka farikolojɔli dumuniw sɔrɔyɔrɔw sugandi . Misali la, lenburuba, shɔ, shɛfan, soja, misisogo nɔgɔlen, ani sogo walima diden fari tɛ min na, olu ye sugandili ɲumanw ye.
An bamuso kɔrɔbaw ka gundo furakɛcogo bana donw na
Yala i b’a dɔn ko an bamusow ye dumuni ni minfɛn minnu di an ma an bananen tuma na, tiɲɛ na, olu dɔw sinsinnen bɛ dɔnniya kan wa?- Sogomugu : Kalan fila y’a jira ko sogomugu ye fɛɛrɛ ɲuman ye min bɛ se ka farigan kɛlɛ. O dɔ ye ko a bɛ dɛmɛ ka nugu tigɛli dɔgɔya ani ka nɔgɔ fin, o bɛ a sɔgɔsɔgɔ nɔgɔya an bolo. Sɛgɛsɛgɛliw y’a jira fana ko banakisɛfagalan nɔgɔmanw b’a la minnu bɛ se ka farigan taamasiɲɛw nɔgɔya.
- Te funteni : Nin fana ye sokɔnɔfura ye min ka di kosɛbɛ. Te funteni min fana bɛ dɛmɛ ka nɔgɔ fin ani ka ji hakɛ ( hydration ) hakɛ wajibiyalen mara farikolo la. Te sɛrɛkili ni te nɛrɛma falen bɛ farikolo tangalan barikamaw la minnu bɛ wele ko flavonoïdes. Fɛn minnu bɛ i n’a fɔ sɛnzɛri te ni kɔri, an bɛ minnu min an ka jamana kɔnɔ, olu fana nafa ka bon kosɛbɛ farikolo ma.
Take-Home cikan
- Kuma min bɛ fɔ ko "sun farigan, dumuni kɛ farigan " ye nsiirin ye. Ni aw banana, aw farikolo mago bɛ fanga ni balo la walasa ka banakisɛw kɛlɛ.
- Aw bɛ jiridenw ni nakɔfɛn kulɛrilen suguya caman dun don o don, farikolo tangalanw ka ca, walasa ka aw farikolo tangacogo barika bonya.
- Protéines nafa ka bon farikolo yɔrɔw dilancogo la ani ka banakisɛw kɛlɛ.Aw bɛ farikolojɔli dumuniw sugandi minnu tuluma ka dɔgɔn.
- A nafa ka bon ka to farikolojidɛsɛ la ni aw bananen don. Aw bɛ jimafɛn caman min, i n’a fɔ ji, sumanmugu sumalenw, ani te funteni.
- Ni siga bɛ aw la aw ka furakɛli cogoya walima aw ka dumunikɛcogo la , aw bɛ ladilikan ɲini aw ka dɔgɔtɔrɔ fɛ tuma bɛɛ.
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