ALIMENTATIE SI IMUNITATE

                 Exista diverse moduri de a ne mentine sistemul imunitar intr-o stare buna de functionare, astfel incat sa ramanem cat mai sanatosi. Acestea includ o igiena corecta, o alimentatie nutritiva, activitatea fizica zilnica, evitarea stresului si multa odihna. 

In primul rand, e necesar sa avem in farfurie nutrienti care stimuleaza imunitatea. Unul din cele mai bune moduri de a ramane sanatosi este sa consumam o dieta hranitoare. Pentru a obtine vitamin, minerale si antioxidanti suficienti, o jumatate din farfurie trebuie sa fie plina cu legume si fructe.

1. Vitamina C ajuta la diferentierea leucocitelor si creste numarul de anticorpi din sange, deci este implicate direct in procesele de aparare ale organismului. Doze mari de vitamina C (peste 200 mg) se pot obtine si din suplimente alimentare, dar ele exista in mod naturalin citrice, kiwi, capsuni, cantalup, papaya, ardei gras, kale, varza alba, broccoli, conopida, varza de Bruxelles, cartofi dulci si rosii.

2. Vitamina D activeaza sistemul imunitar innascut si creste atat numarul, cat si reactivitatea limfocitelor T killer, care pot reduce raspandirea agentilor infectiosi (bacterii si virusuri). Iarna, productia de vitamin D scade din cauza lipsei soarelui, iar riscul de a dezvolta infectii virale – infectii ale tractului respirator – creste. Surse bune de vitamin D sunt ciupercile, pestele gras (macrou, hering, somon, sardine), ficatul de vita, ouale si lactatele fortificate

3. Zincul ajuta celulele sistemului imunitar sa se dezvolte si sa se diferențieze. Sursele de zinc includ fasole, naut, linte, tofu, cereale fortificate, nuci, seminte, germeni de grau, stridii, crab, homar, vita, porc, carne de pasare inchisa la culoare, iaurt.

4. Beta-carotenul se transforma in vitamina A, care stimuleaza functionarea anticorpilor. Surse bune de beta-caroten includ cartofii dulci, morcovii, spanacul, kale, broccoli, dovleceii, mango, caisele și cantalupul.

5. Probioticele si prebioticele ajuta la sanatatea microbiomului, care la randul sau sprijina sistemul nostru imunitar. Sursele de probiotice includ lactatele fermentate, cum ar fi iaurtul si chefirul, branzeturile maturate, alimentele fermentate (muraturi), usturoiul si painea cu maia. Prebiotice obtinem din cereale integrale, banane, ceapa, usturoi, praz, sparanghel, anghinare si fasole.

6. Proteinele sunt un element cheie pentru celulele imunitare si anticorpi si joacă un rol crucial in a ajuta sistemul nostru imunitar sa functioneze perfect. Le gasim

atat in surse de origine animala – peste, pasari de curte, carne de vita, lapte, iaurt, oua si branza de vaci, cat si in plante – nuci, seminte, fasole, naut si linte.

7. Hidratarea este cruciala. Femeile ar trebui sa isi propună să consume 2,7 litri, iar barbatii 3,7 litri de apa pe zi. Aceasta cantitate se calculeaza incluzand toate lichidele consumate si alimentele bogate in apa, cum ar fi fructe, legume si supe.

 

 

 

DIET AND IMMUNITY

 

There are various ways to keep our immune system in good working order so that we remain healthy. These include proper hygiene, a nutritious diet, daily physical activity, stress avoidance and a good, restful sleep.

First of all, it is necessary eat lots of nutrients that stimulate immunity. One of the best ways to stay healthy is to eat a nutritious diet. To get enough vitamins, minerals and antioxidants, half of the plate must be filled with vegetables and fruits.

1. Vitamin C helps to differentiate leukocytes and increases the number of blood antibodies, so it is directly involved in the body’s defense processes. We can get high doses of vitamin C (over 200 mg) from dietary supplements, but they are naturally present in citrus, kiwi, strawberry, cantaloupe, papaya, bell pepper, kale, white cabbage, broccoli, cauliflower, Brussels sprouts, sweet potatoes and tomatoes.

2. Vitamin D activates the innate immune system and increases both the number and the reactivity of killer T lymphocytes, which can reduce the spread of infectious agents (bacteria and viruses). In winter, vitamin D production decreases due to lack of sun and the risk of developing viral infections – respiratory tract infections – increases. Good sources of vitamin D are mushrooms, fatty fish (mackerel, herring, salmon, sardines), beef liver, fortified eggs and dairy.

3. Zinc helps the cells of the immune system to grow and differentiate. Zinc sources include beans, chickpeas, lentils, tofu, fortified cereals, nuts, seeds, wheat germs, oysters, crab, lobster, beef, pork, dark-colored poultry and yogurt.

4. Beta-carotene is converted to vitamin A, which stimulates the function of antibodies. Good sources of beta-carotene include sweet potatoes, carrots, spinach, kale, broccoli, squash, mango, apricots and cantaloupe.

5. Probiotics and prebiotics maintain the health of the microbiome, which in turn supports our immune system. Sources of probiotics include fermented dairy products, such as yogurt and ketchup, ripened cheeses, fermented foods (pickles), garlic and sourdough bread. Prebiotics are obtained from whole grains, bananas, onions, garlic, leeks, asparagus, artichokes and beans.

6. Protein is a key element for immune cells and antibodies and plays a crucial role in helping our immune system function perfectly. We find them

both in sources of animal origin – fish, poultry, beef, milk, yogurt, eggs and cheese, and in plants – nuts, seeds, beans, chickpeas and lentils.

7. Hydration is crucial. Women should aim to consume 2.7 liters and men 3.7 liters of water per day. This quantity is calculated by including all the consumed liquids and foods rich in water, such as fruits, vegetables and soups.