{"id":132259,"date":"2026-01-19T10:44:49","date_gmt":"2026-01-19T08:44:49","guid":{"rendered":"https:\/\/realitatearutiera.ro\/?p=132259"},"modified":"2026-01-19T10:44:51","modified_gmt":"2026-01-19T08:44:51","slug":"alimente-care-iti-sustin-sistemul-imunitar-iarna","status":"publish","type":"post","link":"https:\/\/realitatearutiera.ro\/?p=132259","title":{"rendered":"Alimente care \u00ee\u021bi sus\u021bin sistemul imunitar iarna"},"content":{"rendered":"\n

Iarna nu se termin\u0103 atunci c\u00e2nd ne-am plictisit de ea. Mai avem \u00eenc\u0103 s\u0103pt\u0103m\u00e2ni bune de frig, viroze \u0219i oboseal\u0103, iar corpul o simte: r\u0103celile \u0219i gripa continu\u0103 s\u0103 circule, iar lipsa soarelui ne afecteaz\u0103, inevitabil, \u0219i psihic, nu doar fizic.\"mancare\"<\/p>\n\n\n\n

Surs\u0103 foto: Shutterstock<\/p>\n\n\n\n

\u00cen aceast\u0103 perioad\u0103, mul\u021bi oameni ajung s\u0103 caute solu\u021bii rapide pentru starea de epuizare resim\u021bit\u0103 din sezonul rece: suplimente luate \u201edup\u0103 ureche\u201d sau mese care func\u021bioneaz\u0103 ca pansament emo\u021bional. Dar dr. Uma Naidoo, nutri\u021bionist format la Harvard, a declarat pentru CNBC, c\u0103 exact aici merit\u0103 schimbat\u0103 perspectiva<\/a>, \u00eentruc\u00e2t iarna nu e un sezon \u00een care \u201ete salvezi\u201d cu pastile, ci unul \u00een care ai grij\u0103 de baza organismului – intestinul<\/em>.<\/p>\n\n\n\n

\u201eCea mai mare parte a activit\u0103\u021bii imunitare are loc \u00een intestin (70%). aici se afl\u0103 o mare concentra\u021bie de celule imune,\u201d<\/em> explic\u0103 ea. Iar s\u0103n\u0103tatea psihic\u0103 este influen\u021bat\u0103 de microbiom (flora intestinal\u0103) prin conexiunea intestin-creier, un domeniu tot mai studiat \u00een ultimii ani. Cu alte cuvinte, ce m\u0103n\u00e2nci iarna poate s\u0103 aib\u0103 efect benefic \u0219i asupra imunit\u0103\u021bii, \u00ee\u021bi poate da \u0219i energie \u0219i schimba dispozi\u021bia.<\/p>\n\n\n\n

Iarna, Dr. Uma Naidoo \u00ee\u0219i simplific\u0103 meniul \u0219i mizeaz\u0103 pe c\u00e2teva alimente-cheie care sus\u021bin microbiomul, reduc inflama\u021bia \u0219i stabilizeaz\u0103 energia.<\/p>\n\n\n\n

Iat\u0103 5 tipuri de alimente pe care le consum\u0103 constant:<\/p>\n\n\n\n

1) Citricele<\/h2>\n\n\n\n

Portocalele, grepfrutul, l\u0103m\u00e2ile, lime-ul \u0219i clementinele sunt printre cele mai la \u00eendem\u00e2n\u0103 fructe iarna. Au vitamina C \u0219i fibre – o combina\u021bie bun\u0103 at\u00e2t pentru imunitate, c\u00e2t \u0219i pentru flora intestinal\u0103.<\/p>\n\n\n\n

Uma Naidoo spune c\u0103 folose\u0219te l\u0103m\u00e2ia aproape zilnic: \u00een ceaiul verde de dup\u0103-amiaz\u0103, \u00een salate (coaj\u0103 ras\u0103) sau \u00een dressinguri rapide pentru legume coapte. Dac\u0103 are clementine, m\u0103rturise\u0219te c\u0103 adaug\u0103 c\u00e2teva felii \u00een salat\u0103.<\/p>\n\n\n\n

2) Verde\u021burile <\/h2>\n\n\n\n

Spanac, kale, rucola, salat\u0103 verde. Pentru Uma Naidoo, frunzele verzi stau la baza meniului. Sus\u021bine c\u0103 \u00eencearc\u0103 s\u0103 m\u0103n\u00e2nce c\u00e2teva por\u021bii pe zi \u0219i c\u0103 urmeaz\u0103 o regul\u0103 simpl\u0103: schimb\u0103 mereu combina\u021biile, astfel \u00eenc\u00e2t s\u0103 nu ajung\u0103 s\u0103 m\u0103n\u00e2nce \u201edin iner\u021bie\u201d acela\u0219i lucru.<\/p>\n\n\n\n

Ea pune spanac direct \u00een m\u00e2nc\u0103ruri calde, de pild\u0103 \u00een supe sau tocane, unde se \u00eenmoaie imediat \u0219i e mai u\u0219or de m\u00e2ncat, mai ales c\u00e2nd nu ai chef de salate reci. <\/p>\n\n\n\n

Frunzele verzi vin la pachet cu folat (vitamina B9), un nutrient esen\u021bial pentru creier. Exist\u0103 cercet\u0103ri care le asociaz\u0103 cu un risc mai sc\u0103zut de simptome depresive. Iar fibrele pe care le con\u021bin sus\u021bin microbiomul, ceea ce conteaz\u0103 \u0219i pentru imunitate.<\/p>\n\n\n\n

3) Proteinele \u201ecurate\u201d <\/h2>\n\n\n\n

\u00cen meniul s\u0103u, proteinele nu sunt negociabile, mai ales iarna. Naidoo recomand\u0103 somon s\u0103lbatic, tofu organic, carne de vit\u0103 provenit\u0103 din surse controlate, ou\u0103 de la g\u0103ini crescute \u00een aer liber \u0219i carne de pas\u0103re. De ce insist\u0103 pe proteine? Explica\u021bia \u021bine de vitaminele din complexul B, esen\u021biale pentru sistemul nervos. \u00cen lunile reci, cu lumin\u0103 pu\u021bin\u0103, ele pot influen\u021ba nivelul de energie \u0219i felul \u00een care \u00ee\u021bi gestionezi emo\u021biile<\/p>\n\n\n\n

Naidoo g\u0103te\u0219te des tofu (prefer\u0103 varianta organic\u0103) cu masala, un mix de condimente pe care \u00eel leag\u0103 de re\u021beta bunicii, \u0219i \u00eel rumene\u0219te rapid la air fryer. \u00cen aceea\u0219i not\u0103, pune frecvent n\u0103ut \u0219i alte leguminoase \u00een supe \u0219i salate.<\/p>\n\n\n\n

Spune c\u0103 diferen\u021ba o face condimentarea: acelea\u0219i ingrediente pot avea, de la o zi la alta, gust de Asia de Sud, apoi de Mexic, apoi o direc\u021bie mediteranean\u0103, cu arome grece\u0219ti.<\/p>\n\n\n\n

Pentru cei care nu consum\u0103 produse animale, Naidoo atrage aten\u021bia \u0219i asupra vitaminei B12, care poate fi greu de ob\u021binut exclusiv din diet\u0103, \u0219i recomand\u0103 ca suplimentarea s\u0103 fie discutat\u0103 cu medicul.<\/p>\n\n\n\n

4) Alimentele fermentate<\/h2>\n\n\n\n

Acestea sunt printre pu\u021binele alimente care con\u021bin, \u00een mod natural, bacterii \u201ebune\u201d: varz\u0103 murat\u0103, kimchi, miso, iaurt simplu, kefir.<\/p>\n\n\n\n

Iarna, dr. Uma Naidoo sus\u021bine c\u0103 le m\u0103n\u00e2nc\u0103 aproape zilnic, mai ales pentru microbiom. \u0218i nu se complic\u0103. Pune c\u00e2teva linguri de kimchi l\u00e2ng\u0103 salata de peste zi sau folose\u0219te miso ca s\u0103 dea gust unor preparate simple, de exemplu, cartofilor dulci cop\u021bi. <\/p>\n\n\n\n

5) Condimentele <\/h2>\n\n\n\n

Turmeric, piper negru, scor\u021bi\u0219oar\u0103, ghimbir, \u0219ofran, cayenne. \u00cen sezonul rece, dr. Naidoo spune c\u0103 se bazeaz\u0103 pe condimente mai mult dec\u00e2t \u00een tot restul anului. Multe condimente au compu\u0219i care pot reduce inflama\u021bia<\/a>, iar asta se simte pe dou\u0103 planuri: \u00een felul \u00een care corpul face fa\u021b\u0103 sezonului virozelor \u0219i \u00een nivelul de energie \u0219i dispozi\u021bie.<\/p>\n\n\n\n

Sursa:adevarul Surs\u0103 foto: Shutterstock<\/p>\n","protected":false},"excerpt":{"rendered":"

Iarna nu se termin\u0103 atunci c\u00e2nd ne-am plictisit de ea. Mai avem \u00eenc\u0103 s\u0103pt\u0103m\u00e2ni bune de frig, viroze \u0219i oboseal\u0103,<\/p>\n","protected":false},"author":1,"featured_media":132260,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-132259","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/realitatearutiera.ro\/wp-content\/uploads\/2026\/01\/index-4-1.webp","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-ypd","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/132259","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=132259"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/132259\/revisions"}],"predecessor-version":[{"id":132261,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/132259\/revisions\/132261"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/132260"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=132259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=132259"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=132259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}