Da farko, cin abinci ya kamata ya samar da furotin isa. Ga jikin mace mai girma, wannan adadi zai zama kimanin 90 - 120 grams na gina jiki kowace rana. Abincin abinci mai gina jiki, wadda ke samar da adadin yawan sunadaran a cikin abincin, yana da babbar tasiri kan ƙarfafa kare dan Adam. Yawanci ya ce abubuwa da yawa masu kariya da ke samar da juriya ga kwayoyin halitta sune, ta hanyar yanayin sunadarai, sunadarai. Kuma don kira irin wadannan abubuwa a jikinmu, dole ne mu karbi abinci da "kayan gini", wanda shine sunadaran abinci.
Lokaci na gaba, wanda ya kamata ya mai da hankali ga kungiyar abinci mai gina jiki don ƙarfafa rigakafin, shine adadin yawancin bitamin. Wadannan kayan aikin gina jiki dole ne a kai su jikinmu a cikin ƙananan ƙananan yawa (mafi yawancin lokuta kawai 'yan millimograms ko micrograms kowace rana). Duk da haka, muhimmancin bitamin wajen ƙarfafa rigakafi yana da wuyar samun karimci. Gaskiyar ita ce, yawancin enzymes da ke aiwatar da halayen immunological mafi muhimmanci a cikin jiki, don yin ayyukan kare su, na buƙatar hada da bitamin a cikin abun da suke ciki. A hakika, idan babu bitamin a cikin abincin, waɗannan enzymes ba zasu iya haifar da halayen kariya mai yawa, wanda hakan yakan haifar da raguwa a cikin rigakafin dan Adam.
Tabbatar da amfani da bitamin a cikin jiki tare da abinci mai gina jiki zai iya zama saboda haɗuwa cikin abinci na 'ya'yan itatuwa da kayan marmari daban-daban (zai fi dacewa da sabo), tun da yawancin abubuwan da ake amfani da ita sunadarai sun ƙunshi samfurori na asali. Daga samfurori na asalin dabbobi, yawancin bitamin sun ƙunshi hanta, kodan, ƙwaijin kaza, man fetur. Ƙwayoyin tsararraki da yawa za su taimake ka ka cika rashin bitamin a abinci mai gina jiki, amma amfani da wadannan kwayoyi ya zama daidai bisa ga girke-girke. Ka tuna cewa yawancin bitamin a cikin cin abinci yana da illa ga lafiyar jiki, ba kasa da rashin su ba.
Ma'adinai - wannan wani abu ne mafi muhimmanci na abinci mai gina jiki, idan ana so, don ƙarfafa rigakafi. Irin waɗannan abubuwa na ma'adinai kamar ƙarfe, magnesium, calcium, phosphorus, selenium, da dai sauransu. Suna kuma iya inganta yawancin rigakafi na mutum. Alal misali, baƙin ƙarfe shine ɓangare na hemoglobin - abu mai dauke da oxygen zuwa dukkan kwayoyin jikin. Rashin baƙin ƙarfe a cikin abinci yana haifar da ciwon anemia da yunwa na iskar shaka, wanda, a gefensa, ya shafi halin rashin lafiya. Sabili da haka, tare da ƙungiyar abinci mai mahimmanci na abinci mai gina jiki ya kamata ya maida hankali sosai ga samarwa a cikin abincin abin da ake bukata na ma'adanai.
Kuma, ba shakka, kana buƙatar tunawa da irin wadannan maganin gargajiya da aka yi da sanyi kamar albasa da tafarnuwa - wadannan abincin sun ƙunshi nau'o'in phytoncides (abubuwa masu banƙyama waɗanda ke haifar da mummunan tasirin kwayoyin halitta). Daily ciki har da kayan cin nama tare da albasarta ko tafarnuwa a cikin abincin abincin da ake ci, saboda haka mun samar da ƙarfin jituwa ga jikin mu ga cututtuka na cututtuka saboda ƙarfin ƙarfafawar rigakafi.