چهارشنبه, مهر 6, 1401

NEDAYE HORMOZGAN ONLINE
The online newspaper version of the Iranian

ورود/عضویت

۵ نکته کلیدی برای داشتن سیستم ایمنی قوی‌ در ماه رمضان

اگر نکات تغذیه‌ای را در ماه رمضان رعایت کنیم، نه‌تنها سیستم ایمنی بدن ضعیف نمی‌شود بلکه به ارتقای سلامت عمومی بدن نیز کمک می‌کند. در این مطلب نگاهی انداخته‌ایم به این موضوع که چگونه می‌توانیم به روشی ایمن روزه بگیریم و به عبارت دیگر در ماه رمضان سیستم ایمنی قوی‌تری داشته باشیم؟

به گزارش همشهری‌آنلاین، ماه مبارک رمضان امسال هم همچون سال گذشته در شرایطی آغاز شده است که بیماری کووید-۱۹ همچنان شیوع دارد. در شرایط همه‌گیری، این نگرانی برای برخی افراد ایجاد می‌شود که روزه‌داری ممکن است حساسیت بدن به بیماری تنفسی را افزایش دهد. این  تصور وجود دارد که هنگام روزه‌داری مواد مغذی کافی به بدن نمی‌رسد، در نتیجه بدن ضعیف و مستعد ابتلا به بیماری می‌شود. اما این تصور درست نیست و فواید متعدد روزه‌داری برای سلامت، سلامت عمومی بدن را تقویت می‌کند. در ادامه مطلب نگاهی انداخته‌ایم به این موضوع که چگونه می‌توانیم به روشی ایمن روزه بگیریم و به عبارت دیگر در ماه رمضان سیستم ایمنی قوی‌تری داشته باشیم؟

وعده سحر را حذف نکنید

مرو اوز، کارشناس تغذیه و روان‌شناس بالینی، می‌گوید: «دو سیستمی که بدن بیشترین انرژی خود را صرف آن‌ها می‌کند سیستم ایمنی و دستگاه گوارش هستند. روزه‌داری به بدن اجازه می‌دهد انرژی خود را یک به یک صرف این دو سیستم کند. به عبارت دیگر متوقف شدن هضم غذا برای یک دوره خاص، به سیستم ایمنی امکان می‌دهد فعال‌تر باشد؛ سلول‌ها را ترمیم و با میکروب‌ها بهتر مبارزه کند. بین سحر و افطار زمانی است که سیستم ایمنی بدن بیشترین فعالیت خود را دارد اما اگر وعده سحری حذف شود، بدن به دلیل گرسنگی طولانی‌مدت دچار استرس می‌شود و این  موضوع بر سیستم  ایمنی بدن تاثیر منفی می‌گذارد.»

مواد حاوی آنتی‌اکسیدان مصرف کنید

آنتی‌اکسیدان موجود در غذاها، به ویژه میوه‌ها و سبزیجات رنگارنگ، می‌تواند به جلوگیری از آسیب سلولی کمک کند، بنابراین سیستم ایمنی بدن را تقویت می‌کند. به همین دلیل مصرف میوه به عنوان میان‌وعده در فاصله افطار و سحر بسیار توصیه می‌شود. میوه‌ها همچنین دارای فیبر زیادی هستند. فیبر عملکرد دستگاه گوارش را تسهیل  و محیط مناسبی را برای رشد باکتری‌های مفید در روده ایجاد می‌کند. هر چه باکتری‌های مفید بیشتری در روده داشته باشیم، ایمنی ما هم  قوی‌تر خواهد بود.

از مصرف آب کافی غافل نشوید

آب‌رسانی کافی به بدن برای داشتن یک سیستم ایمنی قوی ضروری است. اوز می‌گوید: «آب همچنین به حذف سموم از بدن کمک می‌کند، مواد مغذی را به سلول‌ها می‌رساند و باکتری‌ها و ویروس‌ها را خنثی می‌کند.» گفتنی است مصرف نوشیدنی‌های کافئین‌دار مانند چای و قهوه ممکن است این تصور غلط را ایجاد کند که بدن مایعات کافی دریافت کرده است اما این نوشیدنی‌ها نمی‌توانند جانشین مصرف آب شوند زیرا کافئین مانند مواد ادرارآور  عمل و دفع آب از بدن را تسریع می‌کند؛ بنابراین بدن دچار کم‌ آبی می شود. برخی پزشکان توصیه می‌کنند برای جبران این اثر، در کنار هر فنجان قهوه یک فنجان آب بنوشید.

پروبیوتیک‌ها را دریابید

نوشیدنی که اوز به افراد توصیه می‌کند در طول ماه رمضان به رژیم‌های غذایی خود اضافه کنند کفیر است. وی می‌گوید: «کفیر به لطف پروبیوتیک‌های موجود در آن، اثر بسیار خوبی بر سیستم ایمنی بدن دارد و باعث تقویت آن می‌شود. کفیر فلور روده را تنظیم می‌کند و در کاهش یبوست (مشکلی که در ماه رمضان بسیار تجربه شده است) هم نقش دارد. افزون بر این، کفیر دارای شاخص گلیسمی پایین و پروتئین بالا است و مصرف آن باعث می‌شود برای مدت طولانی‌تری احساس سیری کنید.»

ورزش را فراموش نکنید

شاید بسیاری از ما هنگام روزه‌داری اصلا به ورزش فکر نکنیم اما پزشکان حداقل ۳۰ دقیقه فعالیت ورزشی در روز را برای حفظ تناسب بدن، کمک به هضم غذا و تقویت سیستم ایمنی بدن توصیه می‌کنند. اوز می‌گوید: «فعالیت فیزیکی یکی از عوامل مهم در تقویت سیستم ایمنی است. با این حال بیشتر پزشکان توصیه می‌کنند برای جلوگیری از اختلالات گوارشی از انجام تمرینات با شدت بالا در طول روز خودداری کنید و یک یا دو ساعت بعد از غذا به ورزش بپردازید. پیاده‌روی سریع توصیه شده‌ترین ورزش است. پزشکان پرداختن به  این ورزش را یک یا دو ساعت قبل یا بعد از وعده افطار توصیه می‌کنند.»

منبع: boldsky.com ترجمه از خراسان

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