Thaum muaj kev sib kis, lub qhov ncauj qhov ntswg, ntxuav tes, tshuaj tua kab mob thiab lwm yam kev ntsuas tsim nyog, tab sis nws tseem nyuaj kom tsis txhob tawm mus, tsheb khiav thiab kev sib cuag. Lub sijhawm no, ntxiv rau kev sib ntaus sib tua rau kev noj qab haus huv thiab noob caj noob ces, txhua tus tuaj yeem ua tau yog noj kom zoo, noj zaub mov kom zoo, txhim kho kev tiv thaiv kom siab tshaj plaws, thiab tiv thaiv kab mob ua ntej nws tshwm sim. Peb yuav tsum xyuam xim rau dab tsi rau cov me nyuam mos uas tseem nyob rau theem kev loj hlob thiab kev loj hlob thiab nws txoj kev tiv thaiv kab mob tsis paub tab txaus?
Cia koj tus menyuam pub niam mis
Kev pub niam mis rau menyuam tau raug lees paub tias muaj kev tiv thaiv kab mob. Cov as-ham ntawm tib neeg cov mis nyuj tau raug pov thawj los tiv thaiv thiab txhawb kev loj hlob ntawm kev tiv thaiv kab mob. Tib neeg cov kua mis secreted IgA koom nrog hauv kev tiv thaiv kab mob, thiab cytokines tuaj yeem ua lub luag haujlwm hauv leukocyte kev loj hlob thiab kev tiv thaiv mucosal. Oligosaccharides thiab polysaccharide proteins hauv tib neeg cov kua mis tuaj yeem cuam tshuam nrog kev sib txuas ntawm cov kab mob mus rau cov hlwb epithelial thiab tiv thaiv kab mob. Cov niam txiv uas cev xeeb tub tuaj yeem pub tau kom txog thaum lawv muaj hnub nyoog ob xyoos lossis siab dua. Tam sim no, txawm hais tias tsis muaj pov thawj tias tus kabmob tshiab tuaj yeem kis tau los ntawm kev pub niam mis, txhawm rau ua kom muaj kev nyab xeeb ntawm cov menyuam mos, cov niam uas tau kuaj pom tus kabmob tshiab (lossis xav tias) yuav tsum tsis txhob pub niam mis ib ntus.
Dietary Balance for Health
Cov menyuam mos uas yog cov neeg noj zaub mov thiab ib nrab yuav tsum tau saib xyuas seb lawv puas muaj kev pheej hmoo ntawm cov khoom noj tsis txaus hauv qab no. Lawv cuam tshuam rau kev tiv thaiv kab mob.
Cov hlau tsis muaj hlau thiab hlau tuaj yeem rhuav tshem cov lymphocyte proliferation uas tiv thaiv tib neeg lub cev tiv thaiv kab mob. Feem ntau, cov menyuam yaus feem ntau noj cov nqaij liab, cov ntshav tsiaj, tsiaj viscera, fungus dub thiab lwm yam khoom noj kom tau raws li qhov xav tau ntawm cov hlau. Cov menyuam yaus uas tau txais cov hlau txaus tsis pom zoo kom noj cov tshuaj hlau tam sim no, uas tuaj yeem ua rau muaj kev pheej hmoo ntawm kev loj hlob thiab muaj sia nyob.
Tsawg lossis hnyav zinc tsis txaus tuaj yeem ua rau kev ua haujlwm ntawm lymphocytes thiab macrophages hauv tib neeg lub cev. Hauv cov teb chaws tsim, zinc ntxiv tuaj yeem txo qis tus nqi ntawm cov kab mob sib kis, tshwj xeeb tshaj yog cov kab mob ua pa thiab plab hnyuv ntawm cov me nyuam mos thiab cov me nyuam kawm preschool. Zinc tau siv los tswj kev tiv thaiv kab mob ntawm cov neeg laus, thiab cov tshuaj zinc lozenges feem ntau yog siv los kho mob khaub thuas hauv cov neeg laus. Txawm li cas los xij, tsis muaj pov thawj ncaj qha tias ntxiv zinc ntxiv rau cov menyuam yaus uas muaj zinc txaus hauv lawv lub cev. Plhaub, nqaij liab, tsiaj viscera thiab txiv hmab txiv ntoo qhuav yog nplua nuj nyob rau hauv zinc.
Vitamin A ntxiv rau cov menyuam yaus uas muaj vitamin A tsis txaus tuaj yeem txo qhov tshwm sim tag nrho thiab kev tuag ntawm raws plab, qhua pias thiab lwm yam kab mob. Tsis muaj pov thawj ncaj qha hais tias ntxiv cov vitamin A ntxiv yog qhov zoo rau lub cev tiv thaiv kab mob ntawm cov menyuam yaus uas muaj cov vitamin A txaus, thiab qhov kev siv cov vitamin A ntau dhau yuav ua rau muaj kev phom sij. Cov khoom noj ntawm vitamin A yog tsiaj viscera, tag nrho cov mis nyuj, qab zib thiab qe. Tsis tas li ntawd, zaub thiab txiv hmab txiv ntoo, xws li spinach, spinach, asparagus, lettuce nplooj, carrots, qos yaj ywm qab zib, txiv nkhaus taw, apricots, thiab lwm yam, kuj yog qhov zoo. Peb pom zoo kom koj xaiv cov zaub mov no kom ntseeg tau tias muaj vitamin A.
Qhov tsis txaus ntawm vitamin B6, B12, pantothenic acid, folic acid lossis biotin ntawm B vitamins tuaj yeem cuam tshuam lub cev tsis muaj zog ntawm tib neeg lub cev, tab sis qhov tsis txaus ntawm cov vitamins no kuj tsis tshua muaj nyob hauv cov zaub mov ntawm cov pej xeem. Nws yuav tsum raug sau tseg tias cov menyuam mos uas pub mis niam los ntawm cov neeg muaj kev noj qab haus huv zoo lossis cov neeg noj zaub mov muaj kev pheej hmoo ntawm vitamin B12 tsis txaus.
Vitamin D vitamin D muaj txiaj ntsig zoo rau kev tiv thaiv kab mob hauv lub cev thiab tiv thaiv kab mob. Cov lus qhia txog kev noj zaub mov rau cov neeg nyob hauv Suav teb qhia tias cov menyuam mos, menyuam yaus thiab cov tub ntxhais hluas yuav tsum tau noj tsawg kawg 400 IU (ntiaj teb chav tsev) ntawm vitamin D txhua hnub. Vitamin D yog txwv nyob rau hauv cov zaub mov ntuj (tsuas yog nyob rau hauv hiav txwv ntses, daim siab, qe, ntses daim siab roj npaj los yog nyob rau hauv daim ntawv ntawm additives nyob rau hauv cov khoom noj siv mis nyuj). Thaum muaj kev sib kis, vitamin D400IU tuaj yeem ntxiv txhua hnub.
Vitamin C Vitamin C tuaj yeem txhawb kev sib txuas ntawm daim tawv nqaij collagen los tsim thawj qhov thaiv ntawm tib neeg lub cev, thiab tseem tuaj yeem pab lub cev tsis muaj zog los ntawm kev txhawb nqa kev loj hlob thiab kev loj hlob ntawm T hlwb thiab tswj B lymphocytes; Vitamin C tseem tuaj yeem txhawb nqa kev nqus ntawm hlau thiab zinc. Txawm hais tias ib qho kev ntsuam xyuas meta-tshaj tawm (nrog rau 5 yam khoom ntsig txog menyuam yaus) qhia tau hais tias kev siv tshuaj vitamin C siab tsis tuaj yeem txo qhov tshwm sim ntawm tus mob khaub thuas, tab sis kuj yuav txo qis lub sijhawm ntawm tus kab mob. Cov zaub tshiab thiab txiv hmab txiv ntoo yog cov khoom noj tseem ceeb ntawm cov vitamin C. Nws feem ntau tsis pom zoo kom ntxiv cov vitamin C nrog cov kua txiv hmab txiv ntoo tshiab, vim tias cov ntsiab lus ntawm cov vitamin C yuav ploj thaum ua.
Cov probiotics txaus tuaj yeem sib tw nrog cov kab mob colonized pathogenic los hloov cov kab mob hauv plab hnyuv lossis tsim cov metabolites los txhim kho cov hnyuv mucosal, yog li tiv thaiv tus tswv tsev noj qab haus huv. Cov kev tshawb fawb tau pom tias cov tshuaj probiotics muaj qee yam cuam tshuam los txo qhov zaus thiab lub sijhawm ntawm kev zawv plab hauv cov menyuam mos thiab menyuam yaus. Yogurt thiab lwm yam khoom noj siv mis muaj cov kab mob lactic acid thiab bifidobacteria. Nws raug nquahu kom yuav cov tshuaj probiotics rau kev kho mob raws li kev qhia ntawm kws kho mob.
