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김치·마늘·연어 등 좋아

외부에서 들어온 병원균에 저항하는 힘, 즉 면역력을 강화시키면 질병에 걸리지 않고 건강을 유지할 수 있다.

자연적인 면역력은 음식을 통해서도 향상시킬 수가 있다. 패션잡지 ‘바자(BAZAAR)’가 면역력을 높이는 음식 11가지를 소개했다.

발효식품=김치, 콤부차(홍차버섯차), 사우어크라우트(독일식 양배추 절임), 피클(채소절임), 미소(일본식 된장국) 등 각국의 발효식품은 체중 감소에 좋을 뿐만 아니라 소화 작용을 돕고, 유해 세균을 파괴하거나 성장을 억제하는 효능이 있다.

그리스식 요구르트=과일이나 당분 등의 다른 첨가물이 들어있지 않는 그리스식 요구르트에는 프로바이오틱스가 가득 들어있다. 프로바이오틱스는 건강에 좋은 효과를 주는 살아 있는 균을 뜻한다.

프로바이오틱스는 소화기능 돕고, 장 건강을 향상시킨다. 매일 요구르트를 먹어 이런 프로바이오틱스를 섭취하는 게 힘들면 보충제를 먹으면 된다.

아연=굴, 구운 고기, 게, 바닷가재, 다크 초콜릿, 땅콩 등에는 천연 아연이 많이 들어있다. 이 성분은 면역반응을 조절하고 감염되거나 중독된 세포를 격퇴하며, 감기를 누그러뜨리는 효능이 있다.

마늘=최고의 천연 면역력 증강제로 꼽힌다. 마늘에는 셀레늄과 마그네슘, 비타민 B6, 항염증 성분들이 들어있다. 이런 성분들은 세균을 격퇴하고 심장을 보호하는 효능이 있다.

아보카도=심장 건강에 좋은 단일불포화 지방을 함유하고 있다. 단일불포화 지방은 쓸개에서 담즙이 잘 나오도록 해 몸에서 독소를 제거하는 데 도움이 된다. 또 비타민 A, D, E, K 등의 수용성 비타민의 흡수를 돕는다.

녹색 잎채소=시금치, 케일, 파슬리, 셀러리 등의 녹색 잎채소에는 엽록소가 풍부하다. 이 성분은 소화관 작용을 촉진하고 해로운 환경 독소를 제거하며, 간 기능을 돕는 효능이 있다.

생강=바이러스에 감염된 세포를 파괴하는 면역세포인 T-세포의 활동을 촉진시키는 효능이 있다. 생강은 점액의 생산을 억제해 점액에 의해 콧구멍 등이 막히는 현상을 없앤다.

고구마=베타카로틴과 비타민 A가 많이 들어있어 면역체계를 강화시키는 효능이 있다. 또한 몸속의 미생물을 배출시켜 기도(숨길)와 소화관, 피부의 점막 표면이 건강하게 유지되는 데 도움이 된다.

단백질=살코기와 생선, 달걀뿐만 아니라 콩과 견과류, 씨앗 등에 많이 든 단백질은 면역기능을 포함해 여러 가지 생물학적 과정에서 꼭 필요한 요소다. 특히 퀴노아라는 곡물은 글루텐은 전혀 없고 아미노산을 풍부하게 간직한 완벽한 단백질 보고로서 몸속의 독소를 청소하고 면역력을 증장시키는 효능이 있다.

연어=오메가 3 지방산과 비타민 D가 풍부하게 들어있다. 오메가 3 지방산은 백혈구의 기능을 향상시킴으로써 면역체계를 강화시키는 효능이 있다. 또 비타민 D는 면역체계를 도와 유해 세균과 바이러스를 죽이는 효능이 있다.

강황=카레의 재료로 유명한 강황에는 커큐민이라는 성분이 들어있다. 커큐민은 항산화제로서 염증을 없애는 강력한 효능이 있다. 연구에 따르면, 커큐민은 면역체계의 단백질 수치를 증가시켜 우리 몸이 유해 세균이나 바이러스를 격퇴하는데 도움이 된다.


http://www.kormedi.com/news/article/1210136_2892.html


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Eat These Immunity-Boosting Foods


Most of us already know the basics when it comes to warding off a wintertime cold or flu—from excessive hand washing to loading up on vitamin C and getting plenty of rest, as well as keeping stress at bay. However, incorporating these foods and spices into your daily meal plan will play as much of an integral role in keeping you healthy, all season long.

Greek Yogurt. "Yogurt is packed with probiotics, which are live active cultures, or good bacteria, that help keep up your defences," says Candice Kumai, a Le Cordon Bleu–trained chef and author of the upcoming Clean Green Drinks, Cook Yourself Sexy and Pretty Delicious and a judge on Iron Chef America. Can't plan to eat yogurt every day? Try a probiotic supplement, too. "Probiotics are known to boost the immune system by supporting digestive function and gut health and helping to stave off, and fight flu symptoms—and taking a good-quality probiotic supplement, especially in the fall and winter months when our immune systems are in overdrive is so important, says Theri Griego Raby, MD, founder and medical director of the Raby Institute for Integrative Medicine in Chicago. Try Swisse Ultiboost Inner Balance, $20 for 30 capsules.

Fermented Foods. Add kombucha, sauerkraut, pickles, miso, tempeh and kimchi, to your grocery list. "Eating these foods every day is not only great for weight loss, and balancing pH levels, but also aiding in digestion and helping to destroy and inhibit the growth of bad bacteria," says Kumai.

Zinc. Think of oysters, roast beef, crab, lobster, dark chocolate, and peanuts as natural Zicam. "These can help to regulate immune responses, attack infected or cancerous cells and alleviate the common cold," says Kumai.

Garlic. "It's an extremely good natural immunity booster," says Kumai. "Garlic is full of selenium, manganese, vitamin B6 and anti-inflammatory agents that help to fight bacteria, protect your heart and of course is a good old remedy to fight the common cold," says Kumai.

Avocado. Need another reason to order guacamole? "They contain heart-healthy and monounsaturated fat—and this type of fat promotes the release of bile from the gallbladder, assisting in proper elimination of toxins from the body and the absorption of fat-soluble vitamins A, D, E, and K," says Kumai. "As well as vitamin E, folate, panthotehenic acid, fiber, potassium." Translation: it's like an anti-cold multi-vitamin.

Super Greens. "Kale, spinach, parsley, celery all contain chlorophyll, which helps to-boost to your digestive tract, rids the body of harmful environmental toxins and aids the liver," says Kumai. And the less toxins your body has, the more equipt it is to fight off any germs that come its way.

Ginger. "Fresh ginger activates T-cells, immune cells that destroy virus-infected cells," explains Griego Raby. "It inhibits mucous production and helps clear congestion so while you want to try and cook with ginger on a regular basis year round, do so even more consistently in cold and flu season."

Sweet potatoes. "Rich in beta-carotene and vitamin A, sweet potatoes aid the immune systen," says Griego Raby. "They also help maintain mucosal surfaces in our respiratory tract, digestive tract, and skin to keep microbes out of our bodies—aim for once week and more often if you're feeling run down."

Protein. Along with building muscle and keeping your appetite in check, protein can also keep you cold-free. "Protein is vital for many biological processes including immune function," says Griego Raby. There are the obvious sources such as meat, fish and eggs but also plant-based options include beans, nuts, seeds, rice, quinoa, and corn. "Quinoa is a complete protein that's also gluten free and full of amino acids, which helps cleanse and detoxify the body and keep your immunity up," explains Kumai.

Elderberry Juice. "Elderberry juice suppresses replication of some influenza viruses and increases levels of viral antibodies that block the flu virus because it is rich in anthocyanins, which enhance cytokine production, proteins that regulate the immune system's response to a virus," says Griego Raby. Not sure how to use it? Add it into a smoothie for breakfast or an afternoo pick-me-up.

Peppers. You may think that an orange has the highest levels of vitamin C, however, peppers, particularly the orange and red kind are up there, too (and can be easier to incorporate into a few meals a day). "Peppers can reduce the length and severity of symptoms in a viral upper respiratory tract infection," explains Greigo Raby.

Salmon. "Salmon is rich in omega 3 fatty acids and vitamin D," says Griego Raby. In a study published in the Journal of Leukocyte Biology, omega 3s helped to strengthen the immune system by enhancing the function of white blood cells. "And vitamin D is important to help our immune systems, kill harmful bacteria and viruses, however most Americans are deficient," says Greigo Raby, who suggests eating mostly cold water fish, which are richest in EPA and DHA, including salmon as well as anchovies, mackerel, herring, lake trout, sardines and albacoretuna. But be mindful of where they come from: "Farm-raised fish do not normally have as much omega 3 fatty acids as they do not eat the same diet as weild fish, or swim in as cold of water as their wild counter parts," says Griego Raby, who says to aim to get it in your diet around twice weekly.

Turmeric. "Turmeric is best known for giving Indian curry its distinct color and taste—it is rich in a compound called curcumin and this delicious yellow seasoning has a high antioxidant value and is a powerful anti-inflammatory," says Griego Raby. "Research has confirmed that curcumin can increase the immune system's protein levels and help the body to fight bacteria and viruses including those that cause tuberculosis."


http://www.harpersbazaar.com/beauty/health/advice/a1468/immune-boosting-foods/



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