Wiosenne infekcje - domowe sposoby zwalczania wirusów i bakterii

The immunity of our body primarily reflects the state of nourishment and the quality of the nutrients supplied. All cells, tissues, and the smallest structures in the body are created by the macronutrients provided, which support all the mechanisms and participate in every process of production. If the amount and quality of the nutrients delivered in food are too low, it will primarily affect the immune mechanisms, which need energy and resources, especially when fighting infection. In order for the immune system to function properly, it is primarily necessary to have complete sources of amino acids, i.e., complete proteins from certain sources. These can be found in eggs, meat, fish, or dairy products, but we should pay attention to where they come from and what quality they are. Amino acids primarily build cells in our body, serve regeneration and rebuilding. The most important of them is L-glutamine and those that make up the group of exogenous BCAA, i.e., isoleucine, valine, and leucine. Consuming protein at a level of 0.7 - 1.2 g/kg body weight in non-exercising individuals should allow for complete regeneration processes. During illness, protein intake can be slightly increased, even up to 1.5 - 1.7g/kg. Those who exercise can consume them in the range of 1.2 - 2g/kg, although this is a highly individual matter, depending on the type of effort and the body's regenerative abilities, as well as many other factors. The second important group of macronutrients, necessary for the proper functioning and rebuilding of the immune system, are fats. These are primarily saturated fats that build up the system, but also mono- and polyunsaturated fats that support regeneration, oxidation, and cleansing of the circulatory system. It is worth remembering the sources of healthy fats, such as: (saturated) animal fat, butter, eggs, coconut oil, dairy products (occasionally), coconut; (monounsaturated) fatty meats, avocado, eggs, olive oil, nuts, nut oils, and (polyunsaturated) fish, flaxseed oil, omega-3 supplements, and cod liver oil. Not only the macronutrients themselves are important, but also their nutritional load. By nutritional load, we understand the amount of minerals, vitamins, and other values that the product contains. For example, a better choice would be an egg from a free-range chicken than from a barn, the same goes for real rural milk instead of pasteurized and 0% fat, without which vitamins and mineral components do not absorb. A better choice would be a salad with an egg instead of a farmer's cheese. The same applies to vegetables and fruits. Those ripening in the sun, from local vendors, closer to our climate, will be better than those imported from afar. Vegetables raw before processing will retain more value than those after thermal processing.