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提升免疫力的全方位指南:症狀、原因、保健品與飲食改善方法
January 22, 2024
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*本文章內容純屬專家個人意見,詳情請諮詢專業人士意見。
免疫力下降易招病菌
免疫力是指人體對抗外來病原體的能力,包括細菌、病毒、真菌和寄生蟲等。免疫系統正常運作時,能夠減少感染和患上疾病的風險。然而,如果免疫力下降,我們就會更容易感染疾病。如果有經常感冒、疲勞、傷口癒合緩慢、容易生病、長期發燒等情況,便要留意自己是否有低免疫力問題。
至於免疫力低下的原因有很多,包括長期處於壓力狀態、營養不良、缺乏運動、沒有足夠的睡眠、年齡增長、長期服用某些藥物、有基因問題,以及本身是長期病患。
提升免疫力首先從飲食開始
我們應該攝取足夠的維他命、礦物質、蛋白質、碳水化合物和脂肪。多吃富含維他命、礦物質和抗氧化劑的食物,例如新鮮蔬果、全穀類、健康脂肪和蛋白質。同時,減少攝取加工食品、糖分和飽和脂肪。
保健品助攝取必要營養素
一些保健品可以幫助提升免疫力。常見的保健品包括維他命C、鋅、維他命D、益生菌、奧米加3脂肪酸和葡萄籽等。這些保健品可以補充日常飲食中難以攝取到的營養素,有助維持免疫系統正常運作。
保持適量運動及睡眠
適當運動可以提高血液循環,增強免疫細胞的功能和數量。每周進行中等強度的有氧運動和力量訓練是一個良好的選擇。而充足睡眠亦是維持免疫力的重要因素。睡眠不足會影響免疫系統的功能,使我們更容易感染疾病。因此建議大家每晚保持7至9小時的睡眠時間。