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Ndi nsị oge, snịịka na itching na-eme ka ị gbadata? Ọ dị mma, e nwere ọtụtụ nri na-egbu mmụọ nke ị nwere ike iri nke nwere ike inye aka belata mgbaàmà nfụkasị nke a na-akpọ nri mgbochi ọrịa.
Enweghị nri nwere ike ịbụ ọgwụgwọ kasịnụ maka ahụ nfụkasị, mana mkpụrụ osisi na akwụkwọ nri ndị jupụtara na vitamin na mineral nwere ike ịlụ ọgụ ma ọ bụ gbochie ụfọdụ nfụkasị ahụ. Ihe oriri na-edozi ahụ juru eju nwere ike ịchekwa gị ahụike ma nwekwa ike ichebe gị pụọ na nsogbu oge.
Mana ị nwere ike iche na enwere ọtụtụ nri ndị mmadụ na-eri nfụkasị mmiri ara ehi, ahụekere, ngwaahịa soy, azụ, azụ shei, wdg. , nwere ike inyere ha aka ijikwa mgbaàmà nrịanrịa ha nke ọma.
Nchịkọta ahụike zuru oke na-enye aka maka ịchịkwa nfụkasị niile. Nri ndị na-adịghị afụ ụfụ dị ka nri nwere abụba ndị nwere ahụike, dị ka mmanụ oliv na azụ dịka tuna na makarel nke jupụtara na omega-3 fatty acids nwere ike inye aka lụso ọrịa ọgụ ọgụ ma ewere ya dị ka otu n'ime nri nri anataghi kachasị mma.
Ka anyị leba anya na nri nri nrịanrịa kachasị mma nke kwesịrị ịbụ akụkụ nke nri nri gị na-egbu egbu.
1. Mụba abụba Omega-3 na Mbelata Omega-6 Fats
Nnyocha na-egosi na nnukwu ihe oriri nke omega-3 na-ejikọta ya na mbelata nke ihe nfụkasị. Ọ bụ n'ihi n'eziokwu na acids abụba ndị a nwere ihe ndị na-egbochi mkpali. N'aka nke ọzọ, a bịa n'ihe banyere omega-6 fatty acids, ọ nwere ike ịba ụba mbufụt n'ime ahụ site na ịmị prostaglandins na-afụ ụfụ ma si otú a mee ka mgbaàmà na-arịa ọrịa na-akawanye njọ. Ma, nke a apụtaghị na ị na-ekpochapụ abụba omega-6 niile na nri, kama belata oriri.
2. Nkpuru ahihia nke nwere Rosmarinic Acid
Egosiputara Rosmarinic acid iji gbochie mmeghachi omume nfụkasị ahụ. Ọ na-arụ ọrụ site na igbochi nzaghachi immunoglobulin nfụkasị na mbufụt nke leukocytes kpatara. Nke a rosmarinic acid na-achọta ọtụtụ culinary herbs dị ka oregano, lemon Balm, rosemary, sage, pepemint na thyme.
3. Ihe oriri nke nwere Quercetin
Bioflavonoid quercetin bụ ihe dị mkpa na-egbochi anataghi edozi n'ihi na a maara na ọ nwere ihe antioxidant, mgbochi mkpali na mgbochi histamine. Ihe omumu a choputara na ihe ndia nwere ike inye aka wepu oria nfesa. Ezigbo ihe oriri nke quercetin gụnyere uhie na eyịm edo edo, apụl, raspberries, cherị, cranberries, broccoli, mkpụrụ vaịn na-acha ọbara ọbara, mkpụrụ osisi citrus, mmanya na-acha ọbara ọbara na tii.
4. Nri dị elu na Vitamin C
Vitamin C bụ ezigbo antioxidant na-enyere aka belata mbufụt, nke nwere ike ibute mgbaàmà na ndị mmadụ na-arịa nrịanrịa. Nnyocha egosiwo na nnukwu ihe na-enye vitamin C iji belata nsị histamine na ahụ ma mee ka histamine daa ngwa ngwa. Histamine na-etinye aka n'ọtụtụ mmeghachi omume nfụkasị.
5. Mee ka oriri Selenium gị dịkwuo elu
Mmetụta bara uru nke selenium na ihe nfụkasị na-adabere n'ikike nke ịmepụta protein pụrụ iche nke nwere ihe antioxidant. Iri nri bara ọgaranya na selenium dị ka ero, cod, shrimps, wdg, nwere ike inye aka gbochie ma gwọọ allergies. Ọzọkwa, iji nweta ọtụtụ uru uru selenium na-enye antioxidant, rie nri selenium bara ọgaranya yana nri vitamin E bara ụba.
6. Nri bara ọgaranya na Vitamin E
Nnyocha na-egosi na vitamin E nwere ike ịdị irè na-egbochi mmeghachi omume nfụkasị dị ka mmụba nke vitamin E jikọtara ya na mbelata ọkwa nke ọgwụ IgE na-emetụta ọrịa. Na-eri nri ndị nwere vitamin E dịka almọnd, akwụkwọ nri, ụtọ nduku, ube oyibo, mkpụrụ sunflower, ahịhịa skwọsh, mmanụ nkwụ, wdg.
7. Nri Nwere Bacteria Probiotic
Iji kwalite eriri afọ dị mma, rie nri nwere nje probiotic dịka Lactobacillus acidophilus na Bifidobacterium bifidum. Nje bacteria ndị a bara uru ma dị mma na-ebi na eriri afọ gị, ebe ha na-enyere aka na mgbaze ma na-alụ ọgụ maka oke nje nke nje na-ebute ọrịa. Fọdụ nri probiotic ị nwere ike iri bụ yogọt, mmiri ara ehi, tempeh, wdg.
8. Mmanụ aeyụ
Mmanụ aụ bụ nri magburu onwe ya nke kwesịrị ịbụ akụkụ nke nri ị na-eri nfụkasị. Inye obere ngaji nke mmanu abuo n’oge obula bu ezigbo ulo iji gwo oria ya ma gbochie ya. Na mgbakwunye, mmanụ a honeyụ nwere potassium, calcium, magnesium, phosphorous, thiamine, riboflavin, vitamin B6, niacin na selenium.
9. Nri bara ọgaranya na Magnesium
Ihe oriri ndị magnesium bara ọgaranya dị ka cashews, almọnd, akwụkwọ nri, chọkọleti gbara ọchịchịrị, wdg, bụ nri magburu onwe ya maka enyemaka nfụkasị ahụ. Ọ bụ n'ihi na magnesium bụ bronchodilator na mgbochi histamine. Ngwurugwu dị mkpa nwere mmetụta dị jụụ na mọzụlụ nke ọkpọkọ bronchial na ahụ dum. Nke ahụ bụ ihe kpatara nri ndị bara ọgaranya na magnesium kwesịrị ịbụ akụkụ nke nri nri gị na-egbochi ọrịa.
10. Mkpụrụ osisi na akwụkwọ nri
Mee ka ị rie mkpụrụ osisi na akwụkwọ nri ọhụrụ iji weta ihe enyemaka site na mgbaàmà nke nfụkasị ahụ. Ngwurugwu okike na-emegide mkpali nke dị na ha nwere ike inyere aka ịlụ ọgụ. Rie otutu akwukwo nri esi nri, tomato, na nkpuru osisi citrus iji belata iku ume iku ume, iku ume iku ume na ihe mgbaàmà ndi ozo nke ahu anataghi.
Kekọrịta edemede a!
Ọ bụrụ n’ịchọrọ ịgụ edemede a, kọọrọ ya ndị ị hụrụ n’anya.
Otu nri nwere ike isi metụta mmekọrịta nwoke na nwanyị
