Lymphocytes yog hom cell dawb uas pab lub cev tiv thaiv kab mob. Lawv tau muab faib ua T, B thiab NK hlwb (neeg tua neeg ntuj); Hom B tsim cov tshuaj tiv thaiv uas tawm tsam cov kab mob, cov kab mob, thiab co toxins, thaum T sib ntaus lub cev lub cev uas twb tau muaj kev cuam tshuam lawm. Raws li cov lymphocytes pab tua cov kab mob, lawv txo qis thaum muaj mob lossis thaum muaj teeb meem hauv lub cev tiv thaiv kab mob. Yog tias koj xav tau ntxiv dag zog rau koj lub cev tiv thaiv kab mob, hloov kev noj haus thiab hloov pauv kev ua neej kom nce koj cov lymphocyte suav. Txawm li cas los xij, ceev faj ntawm lymphocytosis, uas yog qhov txaus ntshai thiab tshwm sim thaum qib ntawm cov cell zoo li nce siab.
cov kauj ruam
Txoj Kev 1 ntawm 3: Hloov Kev Pub Noj Los Ua Tus lej Lymphocyte
Kauj Ruam 1. Siv cov protein ntau ntxiv
Txhua cov protein yog tsim los ntawm cov saw ntawm cov amino acids, uas lub cev xav tau los ua cov qe ntshav dawb. Thaum tsis muaj cov protein ntau, cov qe ntshav dawb tsim qis dua; vim li no, nws muaj peev xwm nce kev tsim cov lymphocytes los ntawm kev noj cov protein kom raug.
- Qaib ntxhw lossis nqaij qaib mis (tsis muaj tawv nqaij) yog qhov muaj txiaj ntsig zoo ntawm cov protein, zoo li ntses, qwj ntses, tsev cheese, qe dawb thiab taum.
- Txhawm rau paub seb koj xav tau cov protein ntau npaum li cas, muab koj qhov hnyav (hauv kg) los ntawm 0.8.
Kauj Ruam 2. Tsis txhob ua raws li cov zaub mov muaj roj ntau
Rog ua rau cov lymphocytes tuab, thiab yog li ntawd tsis ua haujlwm zoo; kev txo koj cov kev noj ntawm nws tuaj yeem ntxiv dag zog rau koj lub cev tiv thaiv kab mob. Tsis tas li, nyiam cov rog monounsaturated lossis polyunsaturated ntau dua saturated lossis trans fat.
- 30% ntawm cov calories noj yuav tsum yog los ntawm roj, nrog tsuas yog 5-10% saturated.
- Tsis txhob muaj cov rog trans muaj nyob hauv cov roj hydrogenated, cov khoom ci ci ci, khoom noj kib, sib xyaw mis thiab margarine.
Kauj Ruam 3. Siv cov khoom noj nrog beta carotene
Nws ntxiv dag zog rau kev tiv thaiv kab mob los ntawm kev txhim kho cov lymphocyte ntau lawm, ntxiv rau tiv thaiv lub cev los ntawm kev mob qog noj ntshav, mob plawv thiab mob hlab ntsha tawg. Cov kws kho mob feem ntau pom zoo kom noj 10,000 txog 83,000 IU ib hnub; noj tsib lossis ntau tshaj ntawm cov zaub ib hnub yuav ua rau koj mus txog tus nqi.
- Beta-carotene yog cov roj-soluble vitamin, uas yog, nws yog qhov zoo tshaj rau haus nws nrog tsawg kawg 3 g ntawm cov rog kom ntseeg tau tias nqus tau. Piv txwv li: noj carrots nrog humus lossis zaub xam lav nrog cov txuj lom muaj roj tsawg (txiv roj roj thiab kua txiv balsamic).
- Beta-carotene hauv cov khoom noj tau ua tiav sib txawv dua li cov tshuaj ntxiv, yog li cov txiaj ntsig yuav tsis sib npaug. Txawm li cas los xij, nco ntsoov tias qee tus tib neeg (xws li cov neeg haus luam yeeb) yuav ntsib teeb meem thaum siv tshuaj ntxiv.
- Nrhiav beta-carotene los ntawm kev yuav cov qos yaj ywm qab zib, carrots, zaub ntsuab, romaine zaub xam lav, butternut squash, cantaloupe melon, thiab qhuav apricot.
Kauj Ruam 4. Noj zaub mov nrog zinc
Cov khoom noj no ua rau kom muaj T thiab NK cells ntau ntxiv, ntxiv dag zog rau lub cev tiv thaiv kab mob. Lub cev xav tau zinc los tsim cov lymphocytes, yog li nws tseem ceeb kom tau raws li qhov xav tau txhua hnub. Txiv neej yuav tsum haus tsawg kawg 11 mg ntawm zinc, thaum poj niam xav tau 8 mg.
- Cov poj niam cev xeeb tub yuav tsum tau txais 11 mg txhua hnub, thiab poj niam pub niam mis 12 mg.
- Qee cov zaub mov nplua nuj nyob hauv zinc yog: oysters, ntxiv dag zog rau cov nplej, steak, roob ris, nqaij qaib ntxhw tsaus nti thiab taum.
Kauj Ruam 5. Ntxiv tsw rau cov pluas noj uas siv qej
Nws nce kev tsim cov qe ntshav dawb ntxiv rau nce NK cells; ntxiv rau, nws ua raws li antioxidant, uas muaj txiaj ntsig zoo rau kev noj qab haus huv. Qej kuj zoo tiv thaiv kab mob plawv los ntawm kev tiv thaiv kev tsim cov ntshav txhaws.
Koj tuaj yeem yuav qhuav, hmoov qej, lossis siv qej tshiab qej
Kauj Ruam 6. Haus tshuaj yej ntsuab txhua hnub
Nws kuj ua rau lub cev tiv thaiv kab mob tiv taus ntau dua, pab tua cov kab mob uas tawm tsam cov qe ntshav dawb, ntxiv rau ua kom lawv cov khoom tsim tau zoo. Nws yog lwm txoj hauv kev zoo rau cov dej qab zib uas ua rau lub cev puas tsuaj, xws li dej qab zib.
Txoj Kev 2 ntawm 3: Siv Cov vitamins thiab tshuaj ntxiv
Kauj Ruam 1. Noj cov vitamin C
Nws txhawb lub cev tsim cov qe ntshav dawb, suav nrog lymphocytes; txawm hais tias nws tuaj yeem noj cov khoom noj, nws kuj tseem muaj nyob hauv daim ntawv ntxiv. Lub cev tsis tsim lossis khaws cov vitamin C, yog li nws yog qhov tseem ceeb kom haus nws cov peev txheej txhua hnub.
- Thaum noj cov vitamin C, lub cev siv yam nws xav tau thiab tshem tawm qhov seem. Vim li no, koj yuav tsum haus nws txhua hnub.
- Ib txwm sab laj nrog kws kho mob ua ntej noj cov vitamins lossis tshuaj ntxiv, uas tuaj yeem cuam tshuam nrog kev nqus cov tshuaj thiab lwm cov vitamins lossis cov zaub mov.
- Cov tshuaj ntxiv tuaj yeem kim. Cov neeg uas noj txiv hmab txiv ntoo thiab zaub nrog cov vitamin C tsis tas yuav noj lawv.
Kauj Ruam 2. Sim noj cov vitamin E
Nws ua rau lub cev tsim B thiab NK hlwb; kom ua tau zoo tshaj plaws, noj 100 rau 400 mg txhua hnub. Cov tib neeg noj qab haus huv yuav tsis xav tau cov nyiaj ntau li no, thaum cov uas muaj lub cev tsis muaj zog tiv thaiv yuav tau noj ntau dua, raws li qhov xwm txheej yuav yog.
- Raws li cov vitamin E yog cov rog rog, haus nws nrog cov pluas noj uas muaj tsawg kawg 3 g ntawm cov rog.
- Vitamin E muaj nyob hauv ntau yam zaub mov, xws li zaub ntsuab, txiv ntseej, noob paj noob hlis, roj safflower, beets liab, taub dag kaus poom, kua txob, asparagus, txiv nkhaus taw, avocado, kale thiab txiv laum huab xeeb.
- Cov tshuaj vitamin E tuaj yeem yuav tom khw muag tshuaj.
Kauj Ruam 3. Selenium kuj tseem muaj txiaj ntsig zoo rau kev tsim cov qe ntshav dawb ntau ntxiv
Raws li nws tsis yog ib txwm muaj nyob hauv tib neeg kev noj haus, nws tuaj yeem siv ua khoom ntxiv. Ua ke nrog zinc, qhov ua tau zoo ntawm ob lub pob zeb hauv av tau nce ntxiv rau cov txiaj ntsig ntawm kev tiv thaiv kab mob.
- Nws raug nquahu kom noj 55 mcg ib hnub (cov neeg laus). Cov poj niam cev xeeb tub tuaj yeem noj 60 mcg, thaum poj niam pub niam mis yuav tsum tau txais 70 mcg.
- Selenium muaj nyob hauv ntau cov nqaij nruab deg. Yuav cov oysters, tuna thiab roob ris los koom nrog nws.
Txoj Kev 3 ntawm 3: Hloov Txoj Kev Ua Neej
Kauj Ruam 1. Yog tias koj muaj teeb meem kev noj qab haus huv hnyav dua, tham nrog kws kho mob
Kev suav cov lymphocyte qis tuaj yeem tshwm sim rau ntau qhov laj thawj, ntau yam ntawm lawv ib ntus, xws li kis kab mob, kis kab mob hnyav, thiab siv qee yam tshuaj tua kab mob. Txawm li cas los xij, qee qhov ua rau mob hnyav, xws li qee cov qog nqaij hlav, cov kab mob autoimmune thiab cov teeb meem uas txo qis pob txha ua haujlwm.
- Thaum koj xav tias muaj teeb meem loj dua, nug tus kws kho mob kom txheeb xyuas qhov tseeb thiab tsim phiaj xwm kho mob.
- Lwm yam kev xaiv yuav muaj rau koj, xws li kev hloov pauv pob txha.
Kauj Ruam 2. Pw tsaug zog raws sijhawm pom zoo txhua hmo
Cov neeg laus yuav tsum tau so rau xya mus rau cuaj teev kom rov ua haujlwm, thaum cov hluas yuav tsum tau pw txog 10 teev, thiab menyuam yaus txog 13. Kev qaug zog ua rau lub cev tsis muaj zog, txo cov qe ntshav dawb hauv cov ntshav; tsaug zog ntau ntxiv dag zog rau lub cev tiv thaiv kab mob.
Kauj Ruam 3. Koom nrog cov haujlwm txo kev ntxhov siab hauv lub neej txhua hnub
Kev nyuaj siab ua rau lub cev ua haujlwm hnyav, ua rau lub cev tiv thaiv tsis muaj zog; lub cev tseem yuav tso cov tshuaj hormones, xws li cortisol, uas nyob hauv cov ntshav. Tus neeg ntawd yuav ua rau muaj mob ntau ntxiv los ntawm kev txo cov qe ntshav dawb. Txhawm rau zam kev ntxhov siab, suav nrog cov haujlwm uas tawm tsam nws, xws li:
- Yoga;
- Kev xav;
- Mus taug kev hauv ib lub tiaj ua si;
- Qhia ua pa tob tob;
- Xyaum ib yam ntawm koj nyiam yam koj nyiam ua.
Kauj Ruam 4. Txhob haus luam yeeb
Cov luam yeeb ua rau lub cev tsis muaj zog, tseem cuam tshuam rau kev tsim cov qe ntshav dawb. Lub cev yuav tsis tuaj yeem tsim lossis tswj qib qib lymphocytes siab.
Kauj Ruam 5. Tsis txhob haus cawv ntau dhau
Lub cev tiv thaiv kab mob yuav tsis cuam tshuam los ntawm kev haus cawv hauv qhov nruab nrab, tab sis haus cawv ntau dhau tuaj yeem ua rau lub cev tsis muaj zog. Nws dhau los ua ntau dhau, tiv thaiv kev tsim kom tsim cov qe ntshav dawb. Cov poj niam yuav tsum haus ntau tshaj ib khob cawv ib hnub, thiab txiv neej ob.
Kauj Ruam 6. Qhov hnyav yuav tsum tau tswj kom zoo
Kev rog lossis rog dhau cuam tshuam rau lub cev tsim cov qe ntshav dawb; dhau ntawm qhov tsis txaus, cov uas twb muaj tam sim no yuav tsis ua haujlwm ib yam. Tswj koj qhov hnyav los ntawm kev noj zaub mov kom zoo thiab ua kom lub cev tsis tu ncua.
- Noj zaub ntau.
- Koom nrog kev pabcuam me me ntawm cov protein qis nrog txhua pluas noj.
- Noj ob rau peb pluas noj txiv hmab txiv ntoo ib hnub.
- Haus dej ntau.
- Txwv koj kev noj cov suab thaj thiab cov rog tsis zoo.
Kauj ruam 7. xyaum ua haujlwm lub cev yuav luag txhua hnub.
Kev tawm dag zog ib txwm ntxiv dag zog rau lub cev tiv thaiv kab mob, txhim kho kev ncig thiab tso cai rau lymphocytes ua haujlwm tau zoo. Yog ua tau, siv sijhawm tsawg kawg 30 feeb tsib hnub hauv ib lub lis piam. Xaiv cov haujlwm (lossis cov haujlwm) uas koj nyiam tiag tiag.
Qee qhov kev xaiv zoo yog: taug kev, ua las voos, caij tsheb kauj vab, taug kev, ua luam dej, dhia, ua si kis las, thiab nce toj
Kauj Ruam 8. Ntxuav koj txhais tes ntau zaus
Tus cwj pwm no ib txwm tseem ceeb, tab sis nws tau txais qhov tseem ceeb ntxiv thaum sim ua kom cov lymphocytes ntau ntxiv hauv lub cev, vim tias nws txo qis kev pheej hmoo kis tus kab mob thiab kab mob, uas ua rau kis mob.
