{"id":9241,"date":"2024-01-10T14:36:50","date_gmt":"2024-01-10T11:36:50","guid":{"rendered":"https:\/\/urbancare.clinic\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\/"},"modified":"2024-01-10T14:36:50","modified_gmt":"2024-01-10T11:36:50","slug":"vyakula-vya-majira-ya-baridi-ili-kuongeza-kinga-mtaalam-hutoa-vidokezo-vya-kupigana-na-baridi-na-mafua","status":"publish","type":"post","link":"https:\/\/urbancare.clinic\/sw\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\/","title":{"rendered":"Vyakula vya Majira ya baridi ili Kuongeza Kinga: Mtaalam Anatoa Vidokezo vya Kupambana na Baridi na Mafua"},"content":{"rendered":"
<\/div>\n

Halijoto inaposhuka na msimu wa mafua bado unaendelea, hakikisha unabaki na afya bora kwa kudumisha lishe bora. Jifunze vidokezo muhimu kutoka kwa mtaalamu wa lishe ili kusaidia kuongeza kinga na kujikinga na baridi na mafua msimu huu wa baridi.<\/p>\n

Kulingana na Bonnie Taub-Dix, aliyesajiliwa mtaalamu wa lishe<\/a> na mtaalamu wa lishe kutoka Long Island, kula kiafya kunapaswa kuzingatiwa mwaka mzima. Bado, utunzaji maalum unapaswa kutolewa wakati wa baridi, wakati baridi, mafua na virusi vingine vimeenea zaidi.<\/p>\n

Ikiwa unashangaa kuhusu vyakula vya kuingiza katika utaratibu wako wa kila siku, Taub-Dix inapendekeza ikiwa ni pamoja na chakula cha kuongeza kinga, wale matajiri katika vitamini C, asidi ya mafuta ya omega-3 na protini isiyo na mafuta.<\/p>\n

"Vyakula vinavyosaidia kuimarisha mfumo wa kinga ni vile ambavyo vina mali ya kuzuia bakteria kama vile kitunguu saumu na tangawizi, vile ambavyo vina vitamini na madini mengi kama matunda na mboga za kupendeza na kusisitiza juu ya vitamini C kama vile matunda ya machungwa. Chakula cha baharini hutoa asidi ya mafuta ya omega-3, muhimu kwa afya ya kinga, na chanzo muhimu cha protini konda. Protini ni muhimu katika kuweka mfumo wako wa kinga kuwa imara,\u201d Taub-Dix aliiambia Matibabu Kila Siku<\/em>.<\/p>\n

"Ili kusaidia mfumo wako wa kinga ni muhimu kuzingatia hasa vyakula vinavyotoa vitamini C (matunda na juisi za machungwa, brokoli, viazi zilizookwa, pilipili hoho, nyanya, jordgubbar), vitamini A (viazi vitamu, karoti, mboga za majani), vitamini E. (mlozi), asidi ya mafuta ya omega-3 (samaki ya mafuta) na vitunguu, tangawizi, turmeric. Ningeongeza pia mtindi kusaidia afya ya utumbo,\u201d alielezea.<\/p>\n

Fikiria kuongeza supu ya joto iliyojaa mboga zenye antioxidant na protini konda kwenye lishe yako. Zaidi ya hayo, jumuisha chai ya mitishamba na mali ya kusaidia kinga kama vile elderberry, echinacea, manjano, peremende na chamomile.<\/p>\n

Lakini usingoje hadi uwe mgonjwa ili kujumuisha vyakula vyenye afya au virutubisho kwenye lishe, Taub-Dix alisema. Kuwa na tabia ya kuchukua vitu hivi mara kwa mara kunaweza kukusaidia kujenga nguvu na kinga kwa mwaka mzima.<\/p>\n

Ingawa baadhi ya vyakula vinaweza kusaidia katika kupambana na maambukizi kwa kuongeza kinga ya mwili, vingine vingine kama vile pombe na vile vyenye sukari nyingi vina uwezo wa kudhoofisha kinga ya mwili.<\/p>\n

"Ingawa hakuna vyakula vinavyoweza kukusababishia kupata mafua au mafua - vyakula fulani havitakusaidia kuwa na nguvu na kusaidia afya yako. Ikibidi nichukue vyakula vyovyote ingekuwa vile sukari nyingi na kukosa virutubishi muhimu. Pombe pia inaweza kukandamiza mfumo wako wa kinga hasa ikiwa inachukua nafasi ya vyakula na vinywaji vyenye afya. Labda muhimu vile vile ni kufikiria kuwa na tabia bora zaidi kwa ujumla, kama vile kupata usingizi wa kutosha na kunawa mikono mara kwa mara," Taub-Dix alisema.<\/p>\n

Mtu anapougua, kupumzika na kulala kwa wingi ni muhimu vile vile kama vitamini na virutubisho vinavyosaidia kinga.<\/p>\n

"Katika dalili za kwanza za koo au kikohozi, watu wengi hukimbia kuchukua virutubisho. Ingawa utunzaji baridi huchukua zaidi ya vidonge ikijumuisha kutumia vimiminika vya joto, kupumzika kwa wingi, na kupata usingizi mnono usiku, kuna baadhi ya virutubisho vinavyoweza kusaidia kupunguza ukali au muda wa baridi kama vile vitamini C na zinki. Baadhi ya watu hutegemea echinacea lakini tafiti zimeonyesha matokeo mchanganyiko kama inaweza kutegemewa. Zaidi ya hayo, echinacea inaweza kuingilia kati na hali fulani za afya kama vile matatizo ya autoimmune, "aliongeza.<\/p>\n

Chanzo cha matibabu cha kila siku<\/a><\/p>\n

","protected":false},"excerpt":{"rendered":"

<\/div>\n

Halijoto inaposhuka na msimu wa mafua bado unaendelea, hakikisha unabaki na afya bora kwa kudumisha lishe bora. Jifunze vidokezo muhimu kutoka kwa mtaalamu wa lishe ili kusaidia kuongeza kinga na kujikinga na baridi na mafua msimu huu wa baridi.<\/p>\n

Kulingana na Bonnie Taub-Dix, aliyesajiliwa mtaalamu wa lishe<\/a> na mtaalamu wa lishe kutoka Long Island, kula kiafya kunapaswa kuzingatiwa mwaka mzima. Bado, utunzaji maalum unapaswa kutolewa wakati wa baridi, wakati baridi, mafua na virusi vingine vimeenea zaidi.<\/p>\n

Ikiwa unashangaa kuhusu vyakula vya kuingiza katika utaratibu wako wa kila siku, Taub-Dix inapendekeza ikiwa ni pamoja na chakula cha kuongeza kinga, wale matajiri katika vitamini C, asidi ya mafuta ya omega-3 na protini isiyo na mafuta.<\/p>\n

"Vyakula vinavyosaidia kuimarisha mfumo wa kinga ni vile ambavyo vina mali ya kuzuia bakteria kama vile kitunguu saumu na tangawizi, vile ambavyo vina vitamini na madini mengi kama matunda na mboga za kupendeza na kusisitiza juu ya vitamini C kama vile matunda ya machungwa. Chakula cha baharini hutoa asidi ya mafuta ya omega-3, muhimu kwa afya ya kinga, na chanzo muhimu cha protini konda. Protini ni muhimu katika kuweka mfumo wako wa kinga kuwa imara,\u201d Taub-Dix aliiambia Matibabu Kila Siku<\/em>.<\/p>\n

"Ili kusaidia mfumo wako wa kinga ni muhimu kuzingatia hasa vyakula vinavyotoa vitamini C (matunda na juisi za machungwa, brokoli, viazi zilizookwa, pilipili hoho, nyanya, jordgubbar), vitamini A (viazi vitamu, karoti, mboga za majani), vitamini E. (mlozi), asidi ya mafuta ya omega-3 (samaki ya mafuta) na vitunguu, tangawizi, turmeric. Ningeongeza pia mtindi kusaidia afya ya utumbo,\u201d alielezea.<\/p>\n

Fikiria kuongeza supu ya joto iliyojaa mboga zenye antioxidant na protini konda kwenye lishe yako. Zaidi ya hayo, jumuisha chai ya mitishamba na mali ya kusaidia kinga kama vile elderberry, echinacea, manjano, peremende na chamomile.<\/p>\n

Lakini usingoje hadi uwe mgonjwa ili kujumuisha vyakula vyenye afya au virutubisho kwenye lishe, Taub-Dix alisema. Kuwa na tabia ya kuchukua vitu hivi mara kwa mara kunaweza kukusaidia kujenga nguvu na kinga kwa mwaka mzima.<\/p>\n

Ingawa baadhi ya vyakula vinaweza kusaidia katika kupambana na maambukizi kwa kuongeza kinga ya mwili, vingine vingine kama vile pombe na vile vyenye sukari nyingi vina uwezo wa kudhoofisha kinga ya mwili.<\/p>\n

"Ingawa hakuna vyakula vinavyoweza kukusababishia kupata mafua au mafua - vyakula fulani havitakusaidia kuwa na nguvu na kusaidia afya yako. Ikibidi nichukue vyakula vyovyote ingekuwa vile sukari nyingi na kukosa virutubishi muhimu. Pombe pia inaweza kukandamiza mfumo wako wa kinga hasa ikiwa inachukua nafasi ya vyakula na vinywaji vyenye afya. Labda muhimu vile vile ni kufikiria kuwa na tabia bora zaidi kwa ujumla, kama vile kupata usingizi wa kutosha na kunawa mikono mara kwa mara," Taub-Dix alisema.<\/p>\n

Mtu anapougua, kupumzika na kulala kwa wingi ni muhimu vile vile kama vitamini na virutubisho vinavyosaidia kinga.<\/p>\n

"Katika dalili za kwanza za koo au kikohozi, watu wengi hukimbia kuchukua virutubisho. Ingawa utunzaji baridi huchukua zaidi ya vidonge ikijumuisha kutumia vimiminika vya joto, kupumzika kwa wingi, na kupata usingizi mnono usiku, kuna baadhi ya virutubisho vinavyoweza kusaidia kupunguza ukali au muda wa baridi kama vile vitamini C na zinki. Baadhi ya watu hutegemea echinacea lakini tafiti zimeonyesha matokeo mchanganyiko kama inaweza kutegemewa. Zaidi ya hayo, echinacea inaweza kuingilia kati na hali fulani za afya kama vile matatizo ya autoimmune, "aliongeza.<\/p>","protected":false},"author":2,"featured_media":9242,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"Default","format":"standard","meta":{"page_builder":"","fifu_image_url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2024\/01\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu.jpg","fifu_image_alt":"","footnotes":""},"categories":[27],"tags":[],"class_list":["post-9241","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nWinter Foods To Boost Immunity: Expert Offers Tips To Fight Off Cold And Flu - Urban Care Clinic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/urbancare.clinic\/sw\/vyakula-vya-majira-ya-baridi-ili-kuongeza-kinga-mtaalam-hutoa-vidokezo-vya-kupigana-na-baridi-na-mafua\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Winter Foods To Boost Immunity: Expert Offers Tips To Fight Off Cold And Flu - Urban Care Clinic\" \/>\n<meta property=\"og:description\" content=\"As temperatures drop and the flu season still lingers, ensure you stay healthy by maintaining a nutritious diet. Learn valuable tips from a nutrition expert to help boost immunity and fend off cold and flu this winter.According to Bonnie Taub-Dix, a registered dietitian and nutritionist from Long Island, healthy eating should be the focus all through the year. Still, specific care should be given in winter, when cold, flu and other viruses are more prevalent.If you are wondering about the foods to incorporate into your daily routine, Taub-Dix recommends including immunity-boosting food, those rich in vitamin C, omega-3 fatty acids and lean protein."Foods that help support a healthy immune system are those that have antibacterial properties like garlic and ginger, those that are rich in vitamins and minerals like a bounty of colorful fruits and veggies with an emphasis on those high vitamin C like citrus fruit. Seafood provides omega-3 fatty acids, important for immune health, and an important source of lean protein. Protein is key in keeping your immune system strong," Taub-Dix told Medical Daily."To support your immune system it's particularly important to focus on foods that provide vitamin C (citrus fruits and juices, broccoli, baked potato, bell peppers, tomatoes, strawberries), vitamin A (sweet potato, carrots, leafy greens), vitamin E (almonds), omega-3 fatty acids (fatty fish) and garlic, ginger, turmeric. I'd also add some yogurt to help support gut health," she explained.Consider adding warm soup brimming with antioxidant-rich vegetables and lean protein to your diet. Additionally, incorporate herbal teas with immune-supporting properties like elderberry, echinacea, turmeric, peppermint and chamomile.But don't wait until you are sick to include healthy foods or supplements into the diet, Taub-Dix said. Having a habit of taking these items regularly can help you build strength and immunity throughout the year.While certain foods can help in combating infections by boosting the body's immunity, some others, such as alcohol and those high in sugar have the potential to weaken the immune system."Although there are no foods that could cause you to catch a cold or flu \u2014 certain foods are not going to help you stay strong and support your health. If I had to pick any foods it would be those high sugar and lacking in valuable nutrients. Alcohol could also depress your immune system especially if it takes the place of healthier foods and beverages. Perhaps just as important is thinking about having healthier habits in general, like getting enough sleep and washing your hands regularly," Taub-Dix said.When a person gets sick, getting plenty of rest and sleep is equally essential as vitamins and supplements that support immunity."At the first sign of a sore throat or cough, many people run to take supplements. Although cold care takes more than pills including consuming warm liquids, getting plenty of rest, and getting a good night's sleep, there are some supplements that might help reduce the severity or duration of a cold like vitamin C and zinc. Some people rely on echinacea but studies have shown mixed results as to whether it can be relied upon. Moreover, echinacea might interfere with certain health conditions such as autoimmune disorders," she added.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/urbancare.clinic\/sw\/vyakula-vya-majira-ya-baridi-ili-kuongeza-kinga-mtaalam-hutoa-vidokezo-vya-kupigana-na-baridi-na-mafua\/\" \/>\n<meta property=\"og:site_name\" content=\"Urban Care Clinic\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/urbancarezanzibar\" \/>\n<meta property=\"article:published_time\" content=\"2024-01-10T11:36:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2024\/01\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Urban Care Clinic\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Urban Care Clinic\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"dakika 3\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\\\/\"},\"author\":{\"name\":\"Urban Care Clinic\",\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/#\\\/schema\\\/person\\\/a304a61bcf298680ee41e2e9ae193930\"},\"headline\":\"Winter Foods To Boost Immunity: Expert Offers Tips To Fight Off Cold And Flu\",\"datePublished\":\"2024-01-10T11:36:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\\\/\"},\"wordCount\":553,\"publisher\":{\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/urbancare.clinic\\\/wp-content\\\/uploads\\\/2024\\\/01\\\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu.jpg\",\"articleSection\":[\"Medical Daily\"],\"inLanguage\":\"sw\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\\\/\",\"url\":\"https:\\\/\\\/urbancare.clinic\\\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\\\/\",\"name\":\"Winter Foods To Boost Immunity: Expert Offers Tips To Fight Off Cold And Flu - 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Kliniki ya Huduma ya Mjini","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/urbancare.clinic\/sw\/vyakula-vya-majira-ya-baridi-ili-kuongeza-kinga-mtaalam-hutoa-vidokezo-vya-kupigana-na-baridi-na-mafua\/","og_locale":"en_US","og_type":"article","og_title":"Winter Foods To Boost Immunity: Expert Offers Tips To Fight Off Cold And Flu - Urban Care Clinic","og_description":"As temperatures drop and the flu season still lingers, ensure you stay healthy by maintaining a nutritious diet. Learn valuable tips from a nutrition expert to help boost immunity and fend off cold and flu this winter.According to Bonnie Taub-Dix, a registered dietitian and nutritionist from Long Island, healthy eating should be the focus all through the year. Still, specific care should be given in winter, when cold, flu and other viruses are more prevalent.If you are wondering about the foods to incorporate into your daily routine, Taub-Dix recommends including immunity-boosting food, those rich in vitamin C, omega-3 fatty acids and lean protein.\"Foods that help support a healthy immune system are those that have antibacterial properties like garlic and ginger, those that are rich in vitamins and minerals like a bounty of colorful fruits and veggies with an emphasis on those high vitamin C like citrus fruit. Seafood provides omega-3 fatty acids, important for immune health, and an important source of lean protein. Protein is key in keeping your immune system strong,\" Taub-Dix told Medical Daily.\"To support your immune system it's particularly important to focus on foods that provide vitamin C (citrus fruits and juices, broccoli, baked potato, bell peppers, tomatoes, strawberries), vitamin A (sweet potato, carrots, leafy greens), vitamin E (almonds), omega-3 fatty acids (fatty fish) and garlic, ginger, turmeric. I'd also add some yogurt to help support gut health,\" she explained.Consider adding warm soup brimming with antioxidant-rich vegetables and lean protein to your diet. Additionally, incorporate herbal teas with immune-supporting properties like elderberry, echinacea, turmeric, peppermint and chamomile.But don't wait until you are sick to include healthy foods or supplements into the diet, Taub-Dix said. Having a habit of taking these items regularly can help you build strength and immunity throughout the year.While certain foods can help in combating infections by boosting the body's immunity, some others, such as alcohol and those high in sugar have the potential to weaken the immune system.\"Although there are no foods that could cause you to catch a cold or flu \u2014 certain foods are not going to help you stay strong and support your health. If I had to pick any foods it would be those high sugar and lacking in valuable nutrients. Alcohol could also depress your immune system especially if it takes the place of healthier foods and beverages. Perhaps just as important is thinking about having healthier habits in general, like getting enough sleep and washing your hands regularly,\" Taub-Dix said.When a person gets sick, getting plenty of rest and sleep is equally essential as vitamins and supplements that support immunity.\"At the first sign of a sore throat or cough, many people run to take supplements. Although cold care takes more than pills including consuming warm liquids, getting plenty of rest, and getting a good night's sleep, there are some supplements that might help reduce the severity or duration of a cold like vitamin C and zinc. Some people rely on echinacea but studies have shown mixed results as to whether it can be relied upon. Moreover, echinacea might interfere with certain health conditions such as autoimmune disorders,\" she added.","og_url":"https:\/\/urbancare.clinic\/sw\/vyakula-vya-majira-ya-baridi-ili-kuongeza-kinga-mtaalam-hutoa-vidokezo-vya-kupigana-na-baridi-na-mafua\/","og_site_name":"Urban Care Clinic","article_publisher":"https:\/\/www.facebook.com\/urbancarezanzibar","article_published_time":"2024-01-10T11:36:50+00:00","og_image":[{"url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2024\/01\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu.jpg","width":1024,"height":1024,"type":"image\/jpeg"}],"author":"Urban Care Clinic","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Urban Care Clinic","Est. reading time":"dakika 3"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/urbancare.clinic\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\/#article","isPartOf":{"@id":"https:\/\/urbancare.clinic\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\/"},"author":{"name":"Urban Care Clinic","@id":"https:\/\/urbancare.clinic\/#\/schema\/person\/a304a61bcf298680ee41e2e9ae193930"},"headline":"Winter Foods To Boost Immunity: Expert Offers Tips To Fight Off Cold And Flu","datePublished":"2024-01-10T11:36:50+00:00","mainEntityOfPage":{"@id":"https:\/\/urbancare.clinic\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\/"},"wordCount":553,"publisher":{"@id":"https:\/\/urbancare.clinic\/#organization"},"image":{"@id":"https:\/\/urbancare.clinic\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\/#primaryimage"},"thumbnailUrl":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2024\/01\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu.jpg","articleSection":["Medical Daily"],"inLanguage":"sw"},{"@type":"WebPage","@id":"https:\/\/urbancare.clinic\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\/","url":"https:\/\/urbancare.clinic\/winter-foods-to-boost-immunity-expert-offers-tips-to-fight-off-cold-and-flu\/","name":"Vyakula vya Majira ya baridi ili Kuongeza Kinga: Mtaalamu Anatoa Vidokezo vya Kupambana na Baridi na Mafua - 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