{"id":8503,"date":"2025-04-07T00:00:08","date_gmt":"2025-04-07T00:00:08","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8503"},"modified":"2025-04-07T18:53:39","modified_gmt":"2025-04-07T18:53:39","slug":"how-to-keep-your-immune-system-healthy","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/how-to-keep-your-immune-system-healthy\/","title":{"rendered":"Como manter seu sistema imunol\u00f3gico saud\u00e1vel"},"content":{"rendered":"<p>Embora voc\u00ea possa n\u00e3o ser capaz de prevenir totalmente uma doen\u00e7a nesta temporada, um sistema imunol\u00f3gico saud\u00e1vel \u00e9 uma maneira de dar prote\u00e7\u00e3o extra ao seu corpo. Focar em alimentos ricos em nutrientes e comportamentos saud\u00e1veis de estilo de vida pode ajudar voc\u00ea e sua fam\u00edlia a ficarem um passo \u00e0 frente.<\/p> <h4 class=\"wp-block-heading\">Nutrientes que suportam imunes<\/h4> <p>Os seguintes nutrientes desempenham um papel no sistema imunol\u00f3gico e podem ser encontrados em uma variedade de alimentos:<\/p> <ul class=\"wp-block-list\"><li><strong>Beta Carotene<\/strong>&nbsp;is found in plant foods, such as sweet potatoes, spinach, carrots, mango, broccoli and tomatoes.<\/li><li><strong>Vitamin C-<\/strong>rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli.<\/li><li><strong>Vitamin D<\/strong>&nbsp;is found in fatty fish and eggs. Milk and 100% juices that are fortified with vitamin D also are sources of this important nutrient.<\/li><li><strong>Zinc&nbsp;<\/strong>tends to be better absorbed from animal sources such as beef and seafood, but also is in vegetarian sources such as wheat germ, beans, nuts and tofu.<\/li><li><strong>Probiotics&nbsp;<\/strong>are \u201cgood\u201d bacteria that promote health. They can be found in cultured dairy products such as yogurt and in fermented foods such as kimchi.<\/li><li><strong>Protein&nbsp;<\/strong>comes from both animal and plant-based sources, such as milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils.<\/li><\/ul> <h4 class=\"wp-block-heading\">Foco no Equil\u00edbrio<\/h4> <p>Para ajudar a manter seu sistema imunol\u00f3gico saud\u00e1vel durante todo o ano, concentre-se em um plano alimentar equilibrado, sono adequado e gerenciamento de estresse.<\/p> <p>Almejar de cinco a sete por\u00e7\u00f5es de vegetais e frutas diariamente para obter vitaminas, minerais e antioxidantes que possam suportar a sa\u00fade imunol\u00f3gica.<\/p> <p>Uma boa higiene e lavagem das m\u00e3os ajudam a evitar a propaga\u00e7\u00e3o de germes. Lembre-se de lavar os produtos antes de comer ou usar em receitas. Limpe copos, garfos, colheres e outros utens\u00edlios para reduzir a propaga\u00e7\u00e3o e o crescimento de bact\u00e9rias.<\/p> <p>Encontre maneiras saud\u00e1veis e apropriadas de lidar com o estresse, como medita\u00e7\u00e3o, ouvir m\u00fasica ou escrever. A atividade f\u00edsica tamb\u00e9m \u00e9 uma \u00f3tima maneira de ajudar a controlar o estresse e pode ajudar a reduzir o risco de algumas doen\u00e7as cr\u00f4nicas que podem enfraquecer ainda mais o seu sistema imunol\u00f3gico.<\/p> <p>A falta de sono contribui para uma variedade de preocupa\u00e7\u00f5es com a sa\u00fade, como um sistema imunol\u00f3gico enfraquecido. S\u00e3o recomendadas sete a nove horas por dia para adultos, e as crian\u00e7as precisam de oito a 14 horas, dependendo da idade.<\/p> <h4 class=\"wp-block-heading\">E as ervas?<\/h4> <p>Muitos rem\u00e9dios \u00e0 base de plantas s\u00e3o comercializados para ajudar a combater resfriados ou encurtar sua dura\u00e7\u00e3o, mas verifique com seu profissional de sa\u00fade antes de tomar quaisquer suplementos ou medicamentos. Nenhum alimento ou suplemento pode prevenir doen\u00e7as.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Embora voc\u00ea possa n\u00e3o ser capaz de prevenir totalmente uma doen\u00e7a nesta temporada, um sistema imunol\u00f3gico saud\u00e1vel \u00e9 uma maneira [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8504,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[17],"tags":[],"class_list":["post-8503","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"pt","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":false,"content":false,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/01\/how-to-keep-immune-system-healthy-586946066.jpg","categories_details":[{"id":17,"name":"Health","count":262,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":19154,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/8503","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/comments?post=8503"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/8503\/revisions"}],"predecessor-version":[{"id":17001,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/8503\/revisions\/17001"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media\/8504"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media?parent=8503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/categories?post=8503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/tags?post=8503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}