10 savjeta liječnice: Evo kako ojačati imunitet! I kako temeljito oprati voće i povrće

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Kada zavlada pandemija u svijetu, svaka osoba se zapita kako može spriječiti infekciju i ojačati imunitet

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</span><script async="async" src="https://ad.vidverto.io/vidverto/js/aries/v1/invocation.js" fetchpriority="high"></script> <div id="_vidverto-b83db36f345462e68ef3eada64768e55"></div> <script> (() => { window.aries = window.aries || {}; window.aries.v1 = window.aries.v1 || { commands: [] }; const aries = window.aries.v1; aries.commands.push(() => { const zoneId = '8222'; const anchor = document.getElementById('_vidverto-b83db36f345462e68ef3eada64768e55'); anchor.removeAttribute('id'); aries.mount(zoneId, anchor, { width: 720, height: 405, }); }); })(); </script> <p>Dr. <strong>Gordana Ljoljić Dolić</strong>, specijalist fizijatar-nutricionist svakodevno dobiva pitanja od svojih pacijenata: “Kako da se hranim u borbi protiv virusa?“ Tako je odlučila napisati tekst za sve vas koji želite živjeti zdravo i sačuvati svoje zdravlje. <p><strong>Funkcija imunosnog sustava</strong></p> <div class="responsive-ad-container-v2"> <div id="div-gpt-ad-1645699903930-0" class="div-gpt"> <script> googletag.cmd.push(function() { googletag.display('div-gpt-ad-1645699903930-0'); }); </script> </div> </div> <p>Imunosni sustav obavlja osnovnu funkciju obrane čovjekova tijela od potencijalnih napadača koji mogu uzrokovati bolest. Kao obrambeni sustav organizma, imunosni sustav prepoznaje razne mikroorganizme (bakterije, viruse, gljivice, parazite) i priprema obranu tijela od tih nepoznatnih “stranih agenasa”. <p><strong>Kako ojačati imunitet – voda, san, prehrana i fizička aktivnost</strong></p> <div> <p>Da bismo održali imunosni sustav jakim, moramo živjeti u skladu s prirodom i prije svega imati dovoljan unos kvalitetne vode i hrane, optimalan unos mikronutrijenata (vitamina, minerala, antioksidansa, probiotika…), minimalno osam sati kvalitetnoga sna i redovitu fizičku aktivnost, po mogućnosti u prirodi.</p> <p>Dr. Ljoljić Dolić napominje da redovnom fizičkom aktivnošću povećavate protok krvi kroz organe tako da imunosne stanice cirkuliraju tijelom. S druge strane, uz fizičku aktivnost tijelo se regenerira osam puta brže.</p> <p>Voda koju pijemo gradi naše stanice, cirkulira u međustaničnom prostoru i obavlja razmjenu materija. Bez optimalnoga unosa vode, koji ovisi i o godinama života, ali i o tjelesnoj težini, nema dobre detoksikacije, a samim time ni zdravlja.</p> <p>Preporučuje se da prosječan unos vode bude 8 – 10 čaša ili oko dvije litre. Ova liječnica i nutricionistica iz BIH naglašava da je važna kvaliteta vode i da je izvorska voda najbolja.</p> </div> <div> <p>Treba obratiti pažnju na vodu iz slavine, koja dolazi u naše stanove, točnije kakve su cijevi kroz koje ta voda protječe. Često voda iz cijevi u starim zgradama može imati povećanu količinu bakra ili arsena, koji loše utječu na ljudsko zdravlje.</p> <p>Kvalitetna voda je ionizirana alkalna voda koja alkalizira tijelo i daje antioksidativne učinke. Optimalan pH vode koju trebamo piti iznosi 8,5. Voda se pije sat vremena prije jela i sat vremena nakon jela. Ne treba piti vodu tijekom jela jer ona razrjeđuje probavne sokove, mijenja Ph u želucu i crijevima te dolazi do loše probave i loše resorpcije, što za posljedicu može dovesti do opstipacije i loše probave.</p> <p><img decoding="async" class="alignnone size-full wp-image-162565" src="https://d3khoh4ekfpdcq.cloudfront.net/wp-content/uploads/2020/04/smoothies-2253423_1280.jpg" alt="" width="1280" height="719" srcset="https://d3khoh4ekfpdcq.cloudfront.net/wp-content/uploads/2020/04/smoothies-2253423_1280.jpg 1280w, https://d3khoh4ekfpdcq.cloudfront.net/wp-content/uploads/2020/04/smoothies-2253423_1280-300x169.jpg 300w, https://d3khoh4ekfpdcq.cloudfront.net/wp-content/uploads/2020/04/smoothies-2253423_1280-1024x575.jpg 1024w" sizes="(max-width: 1280px) 100vw, 1280px" /></a></p> </div> <h3>Kako ojačati imunitet – 10 savjeta</h3> <p>Ovo su preporuke dr. Ljoljić Dolić kada je u pitanju prehrana koja će pomoći u jačanju imuniteta:</p> <p><strong>1.</strong> Smanjiti ili izbaciti iz prehrane rafinirane šećere (slatkiše, čokolade, torte…). Čitajte deklaracije na proizvodima koje kupujete, iznenadit ćete se koliko ćete često pronaći u sastavu šećer na proizvodima za koje niste ni pomišljali da mogu imati šećer u svom sastavu.</p><div id="midasWidget__10643"></div><script async src="https://cdn2.midas-network.com/Scripts/midasWidget-11-673-10643.js"></script> <p><strong>2.</strong> Povećajte dnevni unos voća i povrća. Preporučuju se tri porcije povrća (dva svježa obroka u salatama i jedno kuhano termički obrađeno povrće) te dvije porcije voća. Jedite zeleno povrće barem dva puta dnevno (špinat, blitvu, brokulu, kelj, kupus, rukolu, matovilac) jer zeleno se povrće ubraja u najdjelotvornije prirodne namirnice u jačanju imuniteta.</p> <p>Zeleno je povrće bogato vitaminima A, C, E i K , kao i mineralima poput kalija, magnezija, željeza, cinka i drugih. Redovito perite sve voće i povrće sodom bikarbonom kako biste smanjili unos pesticida i herbicida putem hrane u organizam.</p> <p>Recept za uklanjanje pesticida i herbicida: jedna žlica soka od limuna, dvije žlice sode bikarbone (bez aluminija) i dva decilitra vode. Potopiti voće i/ili povrće da odstoji 30 minuta u ovoj otopini, zatim isprati ih, osušiti i staviti u hladnjak.</p> <p><strong>3.</strong> Povećajte unos zdravih masti, koje su odgovorne za zdrav hormonski sustav i krvne žile. Koristite maslinovo ulje, kokosovo ulje, orašasto voće (orah, badem, lješnjak…), lanene sjemenke, avokado… Izbjegavajte transmasti iz margarina, čipsa, grickalica i ulja od soje ili kukuruza, koja stvaraju upalne procese u vašem tijelu.</p> <p><strong>4.</strong> Juhu od kostiju konzumirajte barem dva puta tjedno. Juha predstavlja najbolji izvor kolagena, a kolagen je protein koji je važan za normalan rad gastrointestinalnog trakta. Kada se kolagen razloži, formira se želatina koja je važna u borbi protiv alergija i osjetljivosti crijevnoga trakta na alergene. Želatina u juhi sadrži dodatne aminokiseline koje imaju “antiaging” učinke i djeluju snažno na jačanje imunosnoga sustava.</p> <p><strong>5.</strong> Kada jedete hranu, bitno je da dovoljan broj puta prožvačete svaki zalogaj hrane kako bi se ta hrana što bolje probavila u gastrointestinalnome traktu. Preporuka je svaki zalogaj prožvakati barem 30 puta. Na taj se način hrana natopi s dovoljno digestivnih enzima koji olakšavaju probavu i nema nadutosti u trbuhu.</p> <p><strong>6.</strong> Pijte zeleni čaj, čaj od metvice ili kantariona. Zeleni čaj pomaže bržem sagorijevanju masti i bogat je antiksidantima koji jačaju imunosni sustav i poboljšavaju probavu.</p> <p><strong>7.</strong> Jedite bijeli luk jer u bijelom luku postoji više od 80 aktivnih supstancija koje jačaju imunitet i brane ga od neprijatelja. Jedna od tih supstancija jest alicin, koji pomaže u borbi protiv virusa. Bijeli luk djeluje protiv gljivičnih infekcija i smatra se <a id="xClaimOglasId-579650-5" class="xClaimClass" target="_blank"></a>prirodnim antibiotikom u borbi protiv bakterija.</p> <p><strong>8.</strong> Jedite redovito i ne preskačite obroke. Najbitnije je da imate tri glavna obroka. Prilikom pripremanja obroka koristite biljke kao što su majčina dušica, ružmarin, origano, korijandar i menta, a od začina kurkumu, cimet, curry, papar, đumbir, kim i dr.</p> <p><strong>9.</strong> Koristite hranu bogatu probioticima. Sve najnovije svjetske studije govore o ulozi crijevne flore u obrani tijela. Najbolji je izvor probiotika fermentirano povrće kao što je kiseli kupus i ostale vrste turšija, kefir, kozji jogurt…</p> <p><strong>10.</strong> Unesite optimalno vitamin D u svoje tijelo. Jeste li znali da 80 posto populacije na našem prostoru ima deficit vitamina D? To je jedini vitamin u našem tijelu koji sam sebe stvara i uza sve to je i hormon. Vitamin D važan je za više od 400 procesa koji se događaju u našem tijelu. Deficit vitamina D nalazimo kod metaboličkog sindroma, oboljenja štitne žlijezde, autoimunih bolesti, reumatoloških bolesti itd.</p> <p>Namirnice koje su bogate vitaminom D jesu: riba, jaja, gljive, žitarice, jetra, sirevi i riblje ulje. Neophodno je sunčanje barem 30 minuta dnevno (lice, dekolte, ruke i noge) kako biste aktivirali dovoljnu količinu vitamina D u tijelu. Naravno, sunčanje je moguće ljeti, ali zato je u zimskome razdoblju opravdan unos suplemenata vitamina D. Optimalna dnevna doza vitamina D ovisi o uzrastu i zdravstvenom stanju osobe.</p> <p><strong>Kako ojačati imunitet – dodatan i jako važan savjet</strong></p> <p><strong>11. </strong> Izbjegavajte stres jer stres utječe na naš hormonski sustav, koji diktira rad našega imunosnog sustava. Vježbajte pilates, jogu i meditaciju, jer ove tehnike oslobađaju naše tijelo od stresa.</p> <p>Autorica teksta dr. Gordana Ljoljić Dolić, specijalist fizijatar – nutricionist, odgovara besplatno na sva vaša pitanja koja imate u vezi s jačanjem imuniteta i savjeta o zdravoj prehrani. Kontaktirajte je na telefonski broj <strong>066/942-620</strong>.</p> <div class="responsive-ad-container-v3"> <div id="div-gpt-ad-1645699951870-0" class="div-gpt"> <script> googletag.cmd.push(function() { googletag.display('div-gpt-ad-1645699951870-0'); }); </script> </div> </div> <div class="post-tags"><div><a href="https://riportal.net.hr/tag/imunitet/">imunitet</a></div><div><a href="https://riportal.net.hr/tag/koronavirus/">Koronavirus</a></div><div><a href="https://riportal.net.hr/tag/savjeti/">savjeti</a></div></div> <div class="share-meta-container"><div class="article-meta"> <div class="editor"><span><svg xmlns="http://www.w3.org/2000/svg" xml:space="preserve" style="enable-background:new 0 0 640 512" viewBox="0 0 640 512"><path d="M224 256c70.7 0 128-57.3 128-128S294.7 0 224 0 96 57.3 96 128s57.3 128 128 128zm-45.7 48C79.8 304 0 383.8 0 482.3 0 498.7 13.3 512 29.7 512h293.1c-3.1-8.8-3.7-18.4-1.4-27.8l15-60.1c2.8-11.3 8.6-21.5 16.8-29.7l40.3-40.3c-32.1-31-75.7-50.1-123.9-50.1h-91.3zm435.5-68.3c-15.6-15.6-40.9-15.6-56.6 0l-29.4 29.4 71 71 29.4-29.4c15.6-15.6 15.6-40.9 0-56.6l-14.4-14.4zM375.9 417c-4.1 4.1-7 9.2-8.4 14.9l-15 60.1c-1.4 5.5.2 11.2 4.2 15.2s9.7 5.6 15.2 4.2l60.1-15c5.6-1.4 10.8-4.3 14.9-8.4l129.2-129.3-71-71L375.9 417z" class="meta-icon"/></svg></span><a href="https://riportal.net.hr/autor/riportal-hr/" title="Objave od: Riportal.hr" rel="author">Riportal.hr</a></div> <div class="column-date"><span><svg xmlns="http://www.w3.org/2000/svg" xml:space="preserve" style="enable-background:new 0 0 448 512" viewBox="0 0 448 512"><path d="M96 32v32H48C21.5 64 0 85.5 0 112v48h448v-48c0-26.5-21.5-48-48-48h-48V32c0-17.7-14.3-32-32-32s-32 14.3-32 32v32H160V32c0-17.7-14.3-32-32-32S96 14.3 96 32zm352 160H0v272c0 26.5 21.5 48 48 48h352c26.5 0 48-21.5 48-48V192z" class="meta-icon"/></svg></span>11.04.2020.</div> <div class="column-time"><span><svg xmlns="http://www.w3.org/2000/svg" xml:space="preserve" style="enable-background:new 0 0 512 512" viewBox="0 0 512 512"><path d="M256 512C114.6 512 0 397.4 0 256S114.6 0 256 0s256 114.6 256 256-114.6 256-256 256zm-24-392v136c0 8 4 15.5 10.7 20l96 64c11 7.4 25.9 4.4 33.3-6.7s4.4-25.9-6.7-33.3L280 243.2V120c0-13.3-10.7-24-24-24s-24 10.7-24 24z" class="meta-icon"/></svg></span>9:28</div> </div> <div class="share-buttons"> <div class="facebook"><a onclick="window.open('https://www.facebook.com/sharer.php?u=https://riportal.net.hr/lifestyle/zdravlje/10-savjeta-lijecnice-evo-kako-ojacati-imunitet-i-kako-temeljito-oprati-voce-i-povrce/162561/','Facebook','width=600,height=300,left='+(screen.availWidth/2-300)+',top='+(screen.availHeight/2-150)+''); return false;" href="http://www.facebook.com/sharer.php?u=https://riportal.net.hr/lifestyle/zdravlje/10-savjeta-lijecnice-evo-kako-ojacati-imunitet-i-kako-temeljito-oprati-voce-i-povrce/162561/" title="Podijeli na Facebooku"></a></div> <div class="twitter"><a target="_blank" href="https://twitter.com/intent/tweet?text=Trenutno čitam 10 savjeta liječnice: Evo kako ojačati imunitet! 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