Lead a hygienic lifestyle, get enough sleep – more about the importance of sleep in Sleep and Weight Loss. Will you gain weight without sleeping? What rules should follow the diet to minimize the risk of getting sick.
Important are: variety, plenty of mineral water, vegetables, especially raw and pickled vegetables, wholesome protein from meat and eggs, as well as fermented dairy products, whole grains, nuts, seeds, pumpkin seeds, aromatic spices. To strengthen immunity, it is also important to maintain a healthy body weight, avoid getting thin, but also extra kilos. Both of these conditions adversely affect the body’s immunity.
Why these products?
Garlic, onion – they contain allicinwhich is antibacterial. Research shows that garlic not only prevents colds, but also some types of cancer. People who eat garlic have a 30% lower risk of colon cancer and a 50% lower risk of stomach cancer.
Oat and barley flakes – they contain beta-glucans. It is a type of dietary fiber that is believed to have antibacterial and antioxidant properties. Not only do they work to heal and prevent infection, they can also help heal wounds.
Probiotic yogurt – contains live bacteria cultureswhich protect the intestines and digestive system against pathogenic bacteria. Research shows that as little as 200 g of probiotic yogurt a day can reduce the risk of colds. When buying yogurt, pay attention to whether it has certainly not been sweetened or ‘made happy’ with other additives. Silage also has a beneficial effect on resistance. We wrote about them in: ‘A few words about silage’
green tea – source polyphenols, catechin. It has a high antioxidant potential. It is believed that catechins can reduce the risk of a cold. A little lemon or honey added to the cold infusion will have an anti-infective effect, but will also improve the slightly bitter taste of green tea. Other teas include we wrote about the healing effect in the article: ‘Is it worth drinking tea?’
Tran – here I just want to emphasize its essence, but for more information see the article: ‘Tran improves immunity? How and when to take it? ‘
smoothies – contain a lot antioxidants, hence their anti-inflammatory effect. They are also a source of vitamins and minerals. These can be, for example, smoothies with: banana, spinach, cinnamon and cardamom or watermelon, mango and lime, or more surprising: red cabbage, orange, blackberries with the addition of banana. You can also use fruit from frozen food.
Brazil nuts – good source seleniumwhich increases the number of antibodies and inhibits the growth of microorganisms. We can also find it in tuna, seafood, but also beef and poultry, garlic and broccoli.
Menu for strengthening immunity: Breakfast Porridge with yoghurt, raspberries, honey, chia, linseed and cinnamon
XNUMXnd breakfast Red cabbage, orange, blackberry smoothies with the addition of banana and pomegranate juice, plus Brazil nuts
Dinner Chicken breast with brown rice, broccoli and a salad of sauerkraut, carrots and onions
Tea Orange and kiwi fruit or vegetable salad based on sauerkraut or various types of cabbage
Supper Whole wheat bread with cottage cheese and garlic and / or sliced roasted chicken breast meat, pickled cucumbers.
Photos:
bertholf / Foter.com / CC BY
@matpacker / Foter.com / CC BY-SA
Katrin Gilger / Fotor.com / CC BY-SA
Mom the Barbarian / Foter.com / CC BY
The Travelling Bum / Foter.com / CC BY-ND