ஆரோக்கியம்புதியவை
உடலில் இரத்த வெள்ளையணுக்களை அதிகரிக்க வேண்டுமா? அப்ப இத சாப்பிடுங்க…
உங்களுக்கு அடிக்கடி உடல்நலம் சரியில்லாமல் போகிறதா? அப்படியெனில் உங்கள் உடலின் நோயெதிர்ப்பு மண்டலத்தில் ஏதேனும் தவறு இருக்கலாம். இல்லையெனில், உடலில் ஆன்டி-பாடிகளை உற்பத்தி செய்யும் அடிநா சதையின் செயல்பாடு மோசமாக இருக்கலாம் அல்லது பாக்டீரியாக்கள் மற்றும் இதர விசித்திரமான பொருட்களை அழிக்கும் மண்ணீரலில் பிரச்சனை இருக்கலாம் அல்லது நோயெதிர்ப்பு மண்டலத்தின் முக்கிய பகுதியாக விளங்கும் இரத்த வெள்ளையணுக்களின் அளவு குறைவாக இருக்கலாம்.
எலும்பு மஜ்ஜையில் உற்பத்தி செய்யப்படும் இரத்த வெள்ளையணுக்களின் முக்கிய பணியே நோயெதிர்ப்பு மண்டலத்திற்கு ஆதரவளித்து, பாக்டீரியாக்கள் மற்றும் இதர நோய்த்தொற்றுக்களை எதிர்த்துப் போராடுவது தான். ஒருவரது உடலில் இரத்த வெள்ளையணுக்களானது ஒரு மைக்ரோலிட்டர் இரத்தத்தில் சராசரியாக 4,500 முதல் 10,000 வரை இருக்கும். எப்போது இந்த அளவுக்கு குறைவாக இரத்த வெள்ளையணுக்கள் உள்ளதோ, அப்போது அடிக்கடி உடல்நல குறைவால் அடிக்கடி பாதிக்கப்படக்கூடும்.
எனவே ஒருவர் அடிக்கடி நோய்வாய்ப்பட நேர்ந்தால், உடலின் இரத்த வெள்ளையணுக்களின் அளவை அதிகரிக்க முயல வேண்டும். அதற்கு செய்ய வேண்டியதெல்லாம் குறிப்பிட்ட உணவுகளை உண்பது தான். இக்கட்டுரையில் ஒருவரது உடலில் இரத்த வெள்ளையணுக்களின் அளவை அதிகரிக்க உதவும் உணவுப் பொருட்கள் பட்டியலிடப்பட்டுள்ளன. அதைப் படித்து அவற்றை உட்கொள்ளுங்கள்.
சிட்ரஸ் பழங்கள்
சளி பிடித்திருக்கும் போது வைட்டமின் சி அதிகம் நிறைந்த சிட்ரஸ் பழங்களை சாப்பிடுவது நல்லது. ஏனெனில் இது நோயெதிர்ப்பு மண்டலத்தை வலிமைப்படுத்தும். குறிப்பாக வைட்டமின் சி, இரத்த வெள்ளையணுக்களின் உற்பத்தியை அதிகரிக்கும். எனவே சிட்ரஸ் பழ வகையைச் சேர்ந்த ஆரஞ்சு, எலுமிச்சை, சாத்துக்குடி, கிரேப்ஃபுரூட் போன்றவற்றை அடிக்கடி சாப்பிடுங்கள். இதனால் இரத்த வெள்ளையணுக்களின் அளவு அதிகரிக்கும். முக்கியமாக இது எளிதில் கிடைக்கக்கூடிய உணவுப் பொருளும் கூட.
சிவப்பு குடைமிளகாய்
சிவப்பு குடைமிளகாயில் சிட்ரஸ் பழங்களை விட 2 மடங்கு அதிகமாக வைட்டமின் சி நிறைந்துள்ளது. அதோடு இதில் பீட்டா கரோட்டீனும் வளமான அளவில் நிறைந்துள்ளது. இது நோயெதிர்ப்பு மண்டலத்தை வலிமைப்படுத்துவதுடன், சருமத்தை ஆரோக்கியமாக பராமரிக்கவும் உதவும். முக்கியமாக இதில் உள்ள பீட்டா கரோட்டீன் கண்களுக்கு மிகவும் நல்லது. நடிகை பாவனாவின் திருமண போட்டோக்களை பாத்திருக்கீங்களா…? அடர்த்தியான மற்றும் நீளமான புருவத்தை பெற என்ன செய்ய வேண்டும்? இத்தன வருசம் வாழ்ந்து என்ன பண்ணனு யாரும் கேக்க முடியாது!
ப்ராக்கோலி
ப்ராக்கோலியில் வைட்டமின்கள் மற்றும் கனிமச்சத்துக்கள் ஏராளமான அளவில் அடங்கியுள்ளது. இதில் வைட்டமின் ஏ, சி மற்றும் ஈ-யுடன், பல்வேறு ஆன்டி-ஆக்ஸிடன்ட்டுகள் மற்றும் நார்ச்சத்தும் உள்ளது. எனவே இந்த காய்கறிகளை மார்கெட்டில் பார்த்தால், தவறாமல் வாங்கி வந்து சமைத்து சாப்பிடுங்கள். இது நோயெதிர்ப்பு மண்டலத்தை வலிமைப்படுத்துவதோடு, ஒட்டுமொத்த உடல் ஆரோக்கியத்தையும் அதிகரிக்கும்.
பூண்டு
அனைவரது வீட்டு சமையலறையிலும் இருக்கும் ஓர் மருத்துவ குணம் வாய்ந்த உணவுப் பொருள் தான் பூண்டு. பூண்டில் உள்ள அல்லிசின் ஏராளமான நன்மைகளை வாரி வழங்கும். ஆய்வுகளில் பூண்டு இரத்த அழுத்தத்தைக் குறைக்கவும், தமனிகள் தடிமனாவதைத் தடுத்து இதய பிரச்சனைகள் வராமல் தடுப்பதாகவும் கூறுகிறது. ஆகவே நோயெதிர்ப்பு மண்டலத்தை வலிமைப்படுத்த நினைப்பவர்கள் பூண்டுகளை உணவில் அதிகம் சேர்த்துக் கொள்ளுங்கள்.
இஞ்சி
இஞ்சி மற்றொரு அற்புதமான மருத்துவ பண்புகள் நிறைந்த பொருள். இஞ்சியில் உள்ள அழற்சி எதிர்ப்பு பண்புகள், தொண்டைப் புண் மற்றும் இதர அழற்சி பிரச்சனைகளைத் தடுக்கும். ஒருவர் இஞ்சியை அன்றாட உணவில் சேர்த்து வந்தால், அதில் உள்ள ஜின்ஜெரால், உடலில் உள்ள நாள்பட்ட வலியைக் குறைப்பதோடு, நோயெதிர்ப்பு மண்டலத்தை வலிமையாக்கவும் செய்யும்.
பசலைக்கீரை
பசலைக்கீரையில் வைட்டமின் சி அதிகம் இருப்பதுடன், ஏராளமான ஆன்டி-ஆக்ஸிடன்ட்டுகள் மற்றும் பீட்டா-கரோட்டீன்களும் அடங்கியுள்ளது. இது கிருமிகளை எதிர்த்துப் போராடும் இரத்த வெள்ளையணுக்களின் அளவை அதிகரிக்கும். அதிலும் பசலைக்கீரையை வேக வைத்து சாப்பிட்டால் தான், அதில் உள்ள அனைத்து சத்துக்களையும் முழுமையாக பெற முடியும்.
தயிர்
அன்றாட உணவில் யார் ஒருவர் தயிரை சேர்த்து வருகிறாரோ, அவரது உடலில் நோயெதிர்ப்பு மண்டலம் வலிமையுடன் இருக்கும். இதற்கு அதில் உள்ள வளமான அளவிலான வைட்டமின் டி தான் காரணம். இந்த வைட்டமின் டி நோயெதிர்ப்பு மண்டலத்தை வலிமைப்படுத்தி, உடலைத் தாக்கும் கிருமிகளை எதிர்த்துப் போராடும் வெள்ளையணுக்களின் அளவை ஊக்குவிக்கும்.
பாதாம்
சளி பிடித்திருப்பவர்கள், வைட்டமின் சி-யுடன் வைட்டமின் ஈ நிறைந்த உணவுகளை உண்பது நல்லது. ஏனெனில் வைட்டமின் ஈ ஆரோக்கியமான நோயெதிர்ப்பு மண்டலத்திற்கு மிகவும் அவசியமானது. இதில் கொழுப்பில் கரையக்கூடிய வைட்டமின்கள் உள்ளது. இத்தகைய பாதாமை ஒருவர் தினமும் ஒரு கையளவு சாப்பிட்டு வந்தால், இரத்த வெள்ளையணுக்களின் அளவு அதிகரித்து, உடலைத் தாக்கும் நோய்களின் தாக்கம் குறையும்.
மஞ்சள்
பல்வேறு சமையலில் சேர்க்கப்படும் மஞ்சள், நல்ல ஆன்டி-பாக்டீரியல் மற்றும் அழற்சி எதிர்ப்பு பண்புகளைக் கொண்டது. எனவே மஞ்சள் சேர்த்த உணவை ஒருவர் அன்றாடம் சாப்பிடும் போது, அதில் உள்ள குர்குமில் ஆர்த்ரிடிஸ் பிரச்சனையை சரிசெய்வதோடு, உடற்பயிற்சியால் தசைகள் பாதிக்கப்படுவதைத் தடுக்கும். அதோடு மஞ்சள் உடலின் நோயெதிர்ப்பு மண்டலத்தையும் வலிமைப்படுத்தவும் செய்யும்.
க்ரீன் டீ
க்ரீன் மற்றும் ப்ளாக் டீ இரண்டிலுமே ப்ளேவோனாய்டுகள் என்னும் ஒரு வகை ஆன்டி-ஆக்ஸிடன்ட்டுகள் அதிகம் நிறைந்துள்ளது. இத்தகைய க்ரீன் டீயை ஒருவர் தினமும் ஒரு டம்ளர் குடித்து வந்தால், நோயெதிர்ப்பு மண்டலத்தின் செயல்பாடு மேம்படும். குறிப்பாக க்ரீன் டீயில் உள்ள வளமான அளவிலான அமினோ அமிலம் எல்-தியனைன், கிருமிகளை எதிர்த்துப் போராடும் வெள்ளையணுக்களின் உற்பத்திக்கு உதவும்.
பப்பாளி
வைட்டமின் சி அதிகம் நிறைந்த மற்றொரு சிறப்பான உணவுப் பொருள் தான் பப்பாளி. ஒரு பப்பாளியில் ஒரு நாளைக்கு ஒருவருக்கு வேண்டிய அளவிலான வைட்டமின் சி-யில் 224 சதவீதம் அடங்கியுள்ளது. பப்பாளியில் உள்ள பாப்பைன் என்னும் செரிமான நொதி, அழற்சி எதிர்ப்பு பண்புகளைக் கொண்டிருக்கும். மேலும் பப்பாளியில் பொட்டாசியம், பி வைட்டமின்கள், ஃபோலேட் போன்ற ஒட்டுமொத்த ஆரோக்கியத்திற்கும் தேவையான சத்துக்களும் உள்ளது.
கிவி
பப்பாளியைப் போன்றே கிவி பழத்தில் ஏராளமான அளவில் அத்தியாவசிய ஊட்டச்சத்துக்களான ஃபோலேட், பொட்டாசியம், வைட்டமின் கே மற்றும் வைட்டமின் சி போன்றவைகள் உள்ளது. இந்த வைட்டமின் சி கிருமிகளை எதிர்த்துப் போராடும் இரத்த வெள்ளையணுக்களின் அளவை மேம்படுத்துவதோடு, உடலின் முறையான செயல்பாட்டிற்கும் உதவும்.
சூரியகாந்தி விதைகள்
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நண்டு
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நாட்டுக் கோழி மற்றும் வான்கோழி
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