Khawsik emaw, khawsik emaw kan neih lai hian riltam tih hi thil pangngai a ni lawm ni? A chang chuan in lama puitlingte chuan, "Tun dinhmunah hian ei tam suh, i taksa a na hle a ni," an ti thin. "I khawsik laiin ei suh, i khawsik laiin ei rawh" tih ang chi thawnthu hi vawi engzat nge kan hriat tawh. Mahse, he thawnthuah hian thudik a awm tak tak em? Kan damloh lai hian kan taksa hian eng nge a mamawh tak tak? Okay, vawiin hian he thu hi sawi ila, a awlsam zawngin. Thil pakhat ka sawi hmasa ang: i damloh laia ei kha i chawlhsan ngai lo tur a ni. Chu chu thurawn tha lo tak a ni.
Kan taksa hi motor angin han ngaihtuah teh. Kan damloh chuan kan taksa chhungah indona lian tak a awm tihna a ni. Kan immune system ( thisen var ang chi thil ) sipaite hian natna thlentu virus emaw bacteria emaw chu an do a ni. He indona hian chakna tam tak a mamawh a ni. Chuvangin, motor tlan nan oil a mamawh ang bawkin kan taksa hian he indona do tur hian nutrition, chu chu eitur tha a mamawh a ni. Kan ei loh chuan kan indo sipaite hian an mamawh chakna an hloh a, natna a zual zel bawk.
Immune Superheroes: Antioxidants te hi a awm a
Kan ei leh inah hian kan taksa hriselna (immune system) puitu nutrient bik a awm a. Chung zinga pawimawh ber chu antioxidants te hi an ni . A awlsam zawngin kan taksa cell te tichhe thei "free radicals" an siam chhuak thin. Hengte hi kan taksaa misual te te ang mai an ni. Antioxidant hian heng misualte hi a man a, an chhiatna chu a tichhe vek a ni. Hei hian kan cell te a humhim a , kan immune system a tichak bawk . I damlo a nih pawhin hei hian i dam thuai theih nan a pui thei che a ni.
Heng antioxidant te hi chi hrang hrang a awm a. A chi hrang hrang leh eng ei tur nge a awm tih hi han thlir ila.
| Antioxidant chi hrang hrang | Chaw ei tur tam tak awmna |
|---|---|
| Beta-carotene leh carotenoid dangte a awm bawk | Carrot, sweet potato, pumpkin, spinach, papaya, mango, tomato, watermelon, orange, apricot, beet, broccoli te a awm bawk. (Thlai leh thei chi hrang hrang, dark yellow, orange leh dark green-ah a tam hle) |
| Vitamin C a ni | Orange, grapefruit, limes, bell pepper, papaya, strawberry, kiwi, broccoli, cauliflower, tomato te pawh a awm bawk. |
| Vitamin E a awm a | Almond, sunflower chi, peanut butter, salmon, cod-liver oil te a awm bawk. |
Hriat reng tur chu, heng thlai leh thei chi hrang hrangte hi i siam hunah , tui tlemte leh hun tlem thei ang berah chhum rawh. Chumi hnuah chauh chuan heng eitur hlu tak takte hi humhalh a ni ang a, kan taksaah a thleng ang.
Immunity tichaktu superfood dang
Antioxidants bakah hian kan taksa hriselna tichaktu tur special nutrient dang engemaw zat a awm bawk.
Bioflavonoids a awm bawk
Hengte hi vitamin C 's best friends ang mai an ni. Vitamin C nen hian immune system hnathawh tichak lehzual turin an pui a ni.
- Khawiah nge an awm?: Orange leh tangerine ang chi thei chi hrang hrang pith leh white pith-ah te, chili pepper, limes, cherries, leh grapes ang chi thilah te pawh an tam hle. Onion (a bik takin red onion) ah hian bioflavonoid chak tak `(Quercetin)` tih a awm bawk.
Glutathione a awm bawk
Hei hi nutrient chak tak dang a ni a, immune system-in natna hrik dona kawngah a pui bawk.
- Khawiah nge an awm?: Thlai chi hrang hrang broccoli, cabbage, cauliflower, Brussels sprouts, leh spinach te hian an nei a.
Phytochemicals te pawh a awm
Hengte hi thlai chi hrang hranga chemical compound bik awmte an ni. Hengte hi kan taksa hriselna atan a \angkai hle.
- Khawiah nge an awm?: A takah chuan thlai zawng zawngah te hian an awm vek. Chuvangin thlai chi hrang hrang, thei chi hrang hrang, leh buh chi hrang hrang i ei chuan , i pianphungah he nutrient hi i hmu ang. Apple, onion, red pepper, soybean, tomato ang chi thilah an tam hle.
Taksa siam thattu protein te
Kan damloh chuan kan taksa cell te hi a chhe vek a. Heng cell chhia te siamthat leh siam thar lehna atan hian protein hi a pawimawh hle. Viral leh bacteria infection dona atan pawh protein hi a pawimawh hle.
Chuvangin i damloh hunah heng protein tamna eitur te hi i eitur ah te dah tel tum ang che:
- Vun nei lo vawk emaw turkey emaw
- Sangha
- Eggs a ni
- Duhthusamin bawnghnute leh yogurt
- Legumes te chu lentils, chickpeas, leh green beans te an ni
- Soy a ni
Kan pi te thuruk: vawk chaw leh tea lum
Kan nu leh pite’n kan khawsik laia vawk chaw bawm lum tak an siam thin kha thlamuanthlak tak a ni tih i hre reng em ? Thuziak mai a ni lo. Research pawhin chicken soup hian khawsik natna a tiziaawm thei tih a finfiah tawh a ni.
- Hnar hrual a tiziaawm: Warm steam hian hnar chhunga congestion a tihziaawm.
- Thins mucus: Hei hian awlsam takin mucus kan paih chhuak thei a ni.
- Inflammation a tiziaawm (Anti-inflammatory): Taksa a natna tenau te a tihziaawm thei a, taksa tan hriselna a thlen thei bawk.
Tea lum in pawh a tha. Kan mite hian coriander, ginger, leh plain tea ang chi thil an in hian hlutna nasa tak a nei a ni. Chungte chuan taksaah tui mamawh a pe a, mucus chu a ti thim bawk. A bik takin green leh black tea-ah hian antioxidant chak tak `(Flavonoids)` tih a awm a, hei hian immune system a pui bawk.
Chuvangin, a dawt leha khawsik emaw flu emaw i neih leh hunah chuan ei tur nei lovin kal suh la, i taksa chu a do theihna tura chakna a mamawh pek tum ang che. Amaherawhchu, i natna lanchhuahna a nasat chuan ni rei lote chhungin a ṭhat loh phah a, a nih loh leh ngaihtuahna i neih chuan doctor pan ngei ngei tur a ni.
Take-Home Thuchah a ni
- I damloh lai pawhin ei tur nei lovin kal ngai suh. I taksa hian natna hrik do turin chakna a mamawh a ni.
- I ei leh in ah hian thei leh thlai (a bik takin rawng dum) vitamin leh antioxidant tamna te dah tel bawk ang che.
- Tui tam tak in la, chu chu vawk chaw lum, cilantro, emaw tea te hi a ni. Hei hian thin mucus a pui ang a, hydrated i nei reng ang.
- Taksa cell siam that leh dam chakna atan protein hi a pawimawh hle. Sa, sangha, artui, emaw, lentils ang chi ei tur te pawh telh bawk ang che.
- I natna lan chhuah dan i ngaihtuah emaw, a nasat emaw chuan doctor pan nghal rawh.
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