{"id":3771,"date":"2023-04-17T13:46:00","date_gmt":"2023-04-17T13:46:00","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3771"},"modified":"2023-04-19T18:45:22","modified_gmt":"2023-04-19T18:45:22","slug":"stark-ditt-immunforsvar-genom-smarta-val","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/","title":{"rendered":"St\u00e4rk ditt immunf\u00f6rsvar genom smarta matval"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3771\" class=\"elementor elementor-3771\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c955870 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c955870\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-16d2370\" data-id=\"16d2370\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8fc06d7 elementor-widget elementor-widget-shortcode\" data-id=\"8fc06d7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Vad_du_ater_paverkar_ditt_immunforsvar\" >Vad du \u00e4ter p\u00e5verkar ditt immunf\u00f6rsvar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#At_tillrackligt_mycket\" >\u00c4t tillr\u00e4ckligt mycket<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Vitaminer_och_mineraler\" >Vitaminer och mineraler<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Vitamin_D\" >Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Vitamin_C\" >Vitamin C<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Zink\" >Zink<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Alkohol_forsamrar_immunforsvaret\" >Alkohol f\u00f6rs\u00e4mrar immunf\u00f6rsvaret<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Kolhydrater\" >Kolhydrater<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Andra_intressanta_amnen\" >Andra intressanta \u00e4mnen<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Quercetin\" >Quercetin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Tarmens_bakterieflora\" >Tarmens bakterieflora<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/#Beta-glukaner\" >Beta-glukaner<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18fcf80 elementor-widget elementor-widget-text-editor\" data-id=\"18fcf80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Tillr\u00e4ckligt av makro- och mikron\u00e4rings\u00e4mnen beh\u00f6vs f\u00f6r att underh\u00e5lla v\u00e5rt och st\u00e4rka immunf\u00f6rsvaret. Ny forskning har ocks\u00e5 b\u00f6rjat kasta ljus p\u00e5 andra \u00e4mnen som verkar ha potential att g\u00f6ra oss friskare.<\/p><p>Sjukdom \u00e4r n\u00e5got av det mest frustrerande f\u00f6r den som arbetar mot tr\u00e4ningsm\u00e5l eller vill genomf\u00f6ra en livsstilsf\u00f6r\u00e4ndring. De l\u00e5ngsiktiga resultaten motverkas genom att tr\u00e4ningen avbryts. Samtidigt som ens motivation ofta \u00e4r l\u00e4gre efter ett avbrott, oavsett om det uppkom till f\u00f6ljd av f\u00f6rkylning eller semester.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd2e711 elementor-widget elementor-widget-heading\" data-id=\"cd2e711\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Vad_du_ater_paverkar_ditt_immunforsvar\"><\/span>Vad du \u00e4ter p\u00e5verkar ditt immunf\u00f6rsvar<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ee48c0 elementor-widget elementor-widget-text-editor\" data-id=\"4ee48c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Efter intensiv tr\u00e4ning uppst\u00e5r ett f\u00f6nster d\u00e4r immunf\u00f6rsvaret \u00e4r tillf\u00e4lligt nedsatt, och i samband med detta \u00f6kar smittorisken. Ut\u00f6ver detta varierar immunf\u00f6rsvarets effektivitet mellan individer, f\u00f6r vissa \u00e4r sjukdom n\u00e4stan bara ett minne fr\u00e5n barndomen, medan andra blir f\u00f6rv\u00e5nade n\u00e4r de inte \u00e4r f\u00f6rkylda. Det finns forskning som visar att vi kan motverka detta genom god kosth\u00e5llning.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-551901d elementor-widget elementor-widget-heading\" data-id=\"551901d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">\u00c4t tillr\u00e4ckligt mycket <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6cf967 elementor-widget elementor-widget-text-editor\" data-id=\"c6cf967\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Immunsystemet beh\u00f6ver som allt annat i kroppen tillr\u00e4ckligt med energi f\u00f6r att fungera, och risken f\u00f6r sjukdom kan \u00f6ka om du \u00e4ter f\u00f6r lite. Om du ligger p\u00e5 ett kaloriunderskott men \u00e4r normalviktig och m\u00e4rker att du v\u00e4ldigt ofta blir f\u00f6rkyld, kan det vara v\u00e4rt att b\u00f6rja \u00e4ta lite mer. Om du d\u00e4remot v\u00e4rderar viktnedg\u00e5ng mycket kan det fungera att vara noggrann med tillskott, s\u00e5 att du f\u00e5r i dig alla makro- och mikron\u00e4rings\u00e4mnen som du beh\u00f6ver (1).\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de3948d elementor-widget elementor-widget-heading\" data-id=\"de3948d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Vitaminer och mineraler <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24de625 elementor-widget elementor-widget-heading\" data-id=\"24de625\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Vitamin_D\"><\/span>Vitamin D<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a50168 elementor-widget elementor-widget-text-editor\" data-id=\"8a50168\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Brist p\u00e5 D vitamin h\u00e4nger samman med \u00f6kad risk f\u00f6r f\u00f6rkylningar (1), och det har visat sig vanligt att idrottare har vitamin D brist (2 &amp; 3). <a href=\"https:\/\/www.refitness.se\/blog\/kost\/vitamin-d-tillskott-immunforsvar\/\">Vitamin D<\/a> \u00e4r unikt p\u00e5 s\u00e5 vis att vi fr\u00e4mst producerar det genom solljus, vilket i l\u00e4nder som Sverige \u00e4r en bristvara. Om du \u00e4r f\u00f6rkyld mycket kan det vara v\u00e4ldigt givande att anv\u00e4nda tillskott f\u00f6r att vara p\u00e5 den s\u00e4kra sidan.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db068f7 elementor-widget elementor-widget-heading\" data-id=\"db068f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Vitamin_C\"><\/span>Vitamin C<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bd36843 elementor-widget elementor-widget-text-editor\" data-id=\"bd36843\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Vitamin C har ocks\u00e5 uppm\u00e4rksammats som viktigt f\u00f6r att st\u00e4rka ditt immunf\u00f6rsvar, fr\u00e5gan \u00e4r om vi f\u00e5r ytterligare nytta av det efter att vi n\u00e5tt v\u00e5rt dagliga behov. I en meta-analys s\u00e5g man att ett vitamin C intag l\u00e5ngt \u00f6ver rekommendationerna h\u00e4ngde samman med f\u00e4rre f\u00f6rkylningar (7). Ett problem med vitamin C \u00e4r dock att det \u00e4r en antioxidant, vilket kan motverka det resultat vi \u00f6nskar f\u00e5 av v\u00e5r tr\u00e4ning. Exempelvis fick unga kvinnor s\u00e4mre resultat av styrketr\u00e4ning n\u00e4r de anv\u00e4nde vitamin C och E tillskott (8).\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-697be46 elementor-widget elementor-widget-heading\" data-id=\"697be46\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Zink\"><\/span>Zink<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b234176 elementor-widget elementor-widget-text-editor\" data-id=\"b234176\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Zink \u00e4r effektivt mot f\u00f6rkylningar. Det g\u00f6r p\u00e5 flera olika s\u00e4tt det tufft f\u00f6r rhinoviruset, det vanligaste f\u00f6rkylningsviruset. I en meta-analys visade det sig att zinktillskott ledde till f\u00e4rre, kortare, och mindre k\u00e4nnbara f\u00f6rkylningar (13).\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf91413 elementor-widget elementor-widget-heading\" data-id=\"bf91413\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Alkohol_forsamrar_immunforsvaret\"><\/span>Alkohol f\u00f6rs\u00e4mrar immunf\u00f6rsvaret<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5361eb5 elementor-widget elementor-widget-text-editor\" data-id=\"5361eb5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Stora m\u00e4ngder alkohol leder precis som intensiv tr\u00e4ning till att immunf\u00f6rsvaret tillf\u00e4lligt arbetar s\u00e4mre, och risken f\u00f6r smitta \u00f6kar (4).\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90d8367 elementor-widget elementor-widget-heading\" data-id=\"90d8367\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Kolhydrater\"><\/span>Kolhydrater<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dd84871 elementor-widget elementor-widget-text-editor\" data-id=\"dd84871\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Det \u00e4r fr\u00e4mst intensiv tr\u00e4ning \u00f6ver l\u00e5ng tid som p\u00e5verkar immunf\u00f6rsvaret negativt, en tr\u00e4ningsform som \u00e4r vanlig n\u00e4r du vill f\u00f6rb\u00e4ttra din kondition. Det har visat sig att den s\u00e4nkning av immunf\u00f6rsvaret som normalt uppkommer delvis f\u00f6rsvinner om cirka 30 \u2013 60 gram kolhydrater intas per timme. <a href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-kolhydrater-varfor-viktiga-hur-valja\/\">L\u00e4r dig v\u00e4lja r\u00e4tt kolhydrater<\/a><\/p><p>Immunf\u00f6rsvaret \u00e4r ocks\u00e5 starkare om tr\u00e4ningen p\u00e5b\u00f6rjas med v\u00e4lfyllda kolhydratslager, vilket g\u00f6r att du ocks\u00e5 b\u00f6r t\u00e4nka p\u00e5 vad du \u00e4tit innan l\u00e4ngre tr\u00e4ningspass (1). F\u00f6rmodligen kommer du uppn\u00e5 detta per automatik, d\u00e5 v\u00e4lfyllda kolhydratslager ocks\u00e5 beh\u00f6vs f\u00f6r att du ska kunna utf\u00f6ra n\u00e5got konditionskr\u00e4vande \u00f6ver tid.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf533c3 elementor-widget elementor-widget-heading\" data-id=\"cf533c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Protein\"><\/span>Protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65389da elementor-widget elementor-widget-text-editor\" data-id=\"65389da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Protein \u00e4r kroppens viktigaste byggstenar, och det g\u00e4ller \u00e4ven f\u00f6r att st\u00e4rka immunf\u00f6rsvaret. <a href=\"https:\/\/www.refitness.se\/blog\/traning\/styrketraning-protein-muskeltillvaxt\/\">Protein efter tr\u00e4ning<\/a>, har visat sig effektivt f\u00f6r att motverka den f\u00f6rs\u00e4mring av immunf\u00f6rsvaret som \u00e4ger rum efter intensiv tr\u00e4ning. Elitcyklister som befann sig i en period d\u00e4r de tr\u00e4nade mycket beh\u00f6ll mer av sina vita blodkroppar, samt drabbades av f\u00e4rre luftv\u00e4gsinfektioner n\u00e4r de hade ett <a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/\">h\u00f6gt proteinintag<\/a> (5). Judo ut\u00f6vare s\u00e5g samma effekt, n\u00e4r de drack mj\u00f6lk direkt efter h\u00e5rda tr\u00e4ningspass (6).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-97428dd elementor-widget elementor-widget-image\" data-id=\"97428dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"430\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_A_visually_stunning_and_appetizing_photograph_show_0b721d79-aab8-4370-84fe-8e32544d60c3-768x430.png\" class=\"attachment-medium_large size-medium_large wp-image-3785\" alt=\"st\u00e4rk ditt immunf\u00f6rsvar med r\u00e4tt kost\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_A_visually_stunning_and_appetizing_photograph_show_0b721d79-aab8-4370-84fe-8e32544d60c3-768x430.png 768w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_A_visually_stunning_and_appetizing_photograph_show_0b721d79-aab8-4370-84fe-8e32544d60c3-300x168.png 300w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_A_visually_stunning_and_appetizing_photograph_show_0b721d79-aab8-4370-84fe-8e32544d60c3-1024x574.png 1024w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_A_visually_stunning_and_appetizing_photograph_show_0b721d79-aab8-4370-84fe-8e32544d60c3.png 1456w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f807ccf elementor-widget elementor-widget-heading\" data-id=\"f807ccf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Andra intressanta \u00e4mnen <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fa6779b elementor-widget elementor-widget-heading\" data-id=\"fa6779b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Quercetin\"><\/span>Quercetin<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7dbabe9 elementor-widget elementor-widget-text-editor\" data-id=\"7dbabe9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Quercetin \u00e4r ett lovande \u00e4mne, som produceras av flera plantor. I en studie s\u00e5g man att det var f\u00e4rre som blev f\u00f6rkylda om de tog quercetin tillskott efter tre dagars mycket intensiv cykeltr\u00e4ning (9).\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc19c4b elementor-widget elementor-widget-heading\" data-id=\"cc19c4b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Tarmens_bakterieflora\"><\/span>Tarmens bakterieflora<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c922a4d elementor-widget elementor-widget-text-editor\" data-id=\"c922a4d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Tarmens bakterieflora \u00e4r viktig f\u00f6r v\u00e5rt m\u00e5ende, och den har bland annat m\u00f6jlighet att p\u00e5verka v\u00e5rt immunf\u00f6rsvar. Probiotika \u00e4r nyttiga bakterier som vi f\u00e5r i oss via kosten. I en meta-analys s\u00e5g man att probiotika tillskott minskade risken f\u00f6r f\u00f6rkylningar (10).\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f445d27 elementor-widget elementor-widget-heading\" data-id=\"f445d27\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Beta-glukaner\"><\/span>Beta-glukaner<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c33e47 elementor-widget elementor-widget-text-editor\" data-id=\"3c33e47\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Beta-glukaner \u00e4r ett annat \u00e4mne med potential, det finns bland annat i j\u00e4st och en del svampar. I en studie s\u00e5g man att en grupp som fick beta-glukan tillskott drabbades av 37 % f\u00e4rre f\u00f6rkylningar, j\u00e4mf\u00f6rt med en kontrollgrupp som fick placebo (11). I en annan studie s\u00e5g man dock inte denna effekt (12).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8c42d59 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"8c42d59\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8cda981 elementor-widget elementor-widget-text-editor\" data-id=\"8cda981\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Immunf\u00f6rsvaret \u00e4r ett komplext system vars effektivitet beror p\u00e5 en m\u00e4ngd olika faktorer. Det finns en koppling mellan din kost och ditt immunsystem, s\u00e5 ifall du blir sjuk ofta kan det vara v\u00e4rt att unders\u00f6ka om du kan f\u00f6r\u00e4ndra n\u00e5got i hur du \u00e4ter.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f77661b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f77661b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2a3d029\" data-id=\"2a3d029\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e49f4ba elementor-widget elementor-widget-toggle\" data-id=\"e49f4ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2391\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2391\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Referenser<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2391\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2391\"><div>1. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26634839\/\">Gleeson M (2016) Immunological aspects of sport nutrition, Immunology and Cell Biology (2016) 94, 117\u2013123<\/a><\/div><div>\u00a0<\/div><div>2. Larson-Meyer D, Willis K (2010) Vitamin D and athletes. Curr Sports Med Rep; 9: 220\u2013226.<\/div><div>\u00a0<\/div><div>3. Owens DJ, Fraser WD, Close GL. Vitamin D and the athlete: emerging insights. Eur J Sport Sci 2015; 15: 73\u201384<\/div><div>\u00a0<\/div><div>4. Afshar M, Richards S, Mann D, Cross A, Smith GB, Netzer G et al. (2015) Acute immunomodulatory effects of binge alcohol consumption. Alcohol; 49: 57\u201364.<\/div><div>\u00a0<\/div><div>5. Witard O, Turner J, Jackman S, Kies A, Jeukendrup A, Bosch J et al (2014) High dietary protein restores overreaching induced impairments in leukocyte trafficking and reduces the incidence of upper respiratory tract infection in elite cyclists. Brain Behav Immun ; 39: 211\u2013219.<\/div><div>\u00a0<\/div><div>6. Papacosta-Kokkinou E, Nassis G, Gleeson M (2015) Effects of acute post-exercise chocolate milk consumption during intensive judo training on the recovery of salivary hormones, salivary IgA, mood state, muscle soreness and judo-related performance. Appl Physiol Nutr Metab; 40: 1116\u20131122.<\/div><div>\u00a0<\/div><div>7. Douglas RM, Hemila H, Chalker E, Treacy B (2007) Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev; 3: CD000980.<\/div><div>\u00a0<\/div><div>8. Dutra, Maurilio T.; Alex, Savio; Silva, Alyson F.; Brown, Lee E.; and Bottaro, Martim (2019) &#8221;Antioxidant Supplementation Impairs Changes in Body Composition Induced by Strength Training in Young Women,&#8221; International Journal of Exercise Science: Vol. 12 : Iss. 2, Pages 287 &#8211; 296.<\/div><div>\u00a0<\/div><div>9. Nieman DC, Henson DA, Gross SJ, Jenkins DP, Davis JM, Murohy EA et al (2007) Quercetin reduces illness but not immune perturbations after intensive exercise. Med Sci Sports Exerc; 39: 1561\u20131569.\u00a0<\/div><div>\u00a0<\/div><div>10. Hao Q, Lu Z, Dong BR, Huang CQ, Wu T. Probiotics for preventing acute upper respiratory tract infections. Cochrane Database Syst Rev 2011;<\/div><div>\u00a0<\/div><div>11. McFarlin BK, Carpenter KC, Davidson T, McFarlin MA (2013) Baker\u2019s yeast beta glucan supplementation increases salivary IgA and decreases cold\/flu symptomatic days after intense exercise. J Diet Suppl; 10: 171\u2013183.<\/div><div>\u00a0<\/div><div>12. Nieman DC, Henson DA, McMahon M, Wrieden JL, Davis JM, Murphy EA et al (008) Beta-glucan, immune function, and upper respiratory tract infections in athletes. Med Sci Sports Exerc; 40: 1463\u20131471.<\/div><div>\u00a0<\/div><div>13. \u00a0Singh M, Das R (2012) Zinc for the common cold, The Cochrane Collaboration<\/div><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Tillr\u00e4ckligt av makro- och mikron\u00e4rings\u00e4mnen beh\u00f6vs f\u00f6r att underh\u00e5lla v\u00e5rt och st\u00e4rka immunf\u00f6rsvaret. Ny forskning har ocks\u00e5 b\u00f6rjat kasta ljus p\u00e5 andra \u00e4mnen som verkar ha potential att g\u00f6ra oss friskare. Sjukdom \u00e4r n\u00e5got av det mest frustrerande f\u00f6r den som arbetar mot tr\u00e4ningsm\u00e5l eller vill genomf\u00f6ra en livsstilsf\u00f6r\u00e4ndring. De l\u00e5ngsiktiga resultaten motverkas genom att [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3800,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[31,29],"tags":[],"class_list":["post-3771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsa","category-kost"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>St\u00e4rk ditt immunf\u00f6rsvar genom smarta val: Vi ger dig tips och r\u00e5d<\/title>\n<meta name=\"description\" content=\"L\u00e4r dig hur kosten p\u00e5verkar ditt immunf\u00f6rsvar och vilka n\u00e4rings\u00e4mnen som \u00e4r viktiga f\u00f6r att st\u00e4rka det och f\u00f6rebygga sjukdomar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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