Kumburi na iya zama mai kyau da mara kyau. A gefe guda, yana taimakawa kare jiki daga kamuwa da cuta da rauni. A gefe guda, kumburi na yau da kullun na iya haifar da hauhawar nauyi da rashin lafiya. Damuwa, abincin da ba a sarrafa ba, da ƙananan matakan aiki na iya dagula wannan haɗarin.
Wasu abinci suna haifar da kumburi a cikin jiki, yayin da wasu ke taimakawa rage kumburi. nema "Jerin abinci masu ragewa da ƙara kumburi a cikin jiki"...
Abinci Masu Rage Kumburi
'ya'yan itacen berry
Berries suna cike da fiber, bitamin, da ma'adanai. Kodayake akwai nau'ikan iri iri-iri, wasu daga cikin berries waɗanda aka fi amfani da su sun haɗa da:
- Strawberry
- blueberries
– Rasberi
- Blackberry
Berries sun ƙunshi antioxidants da ake kira anthocyanins. Wadannan mahadi suna da tasirin anti-mai kumburi wanda zai iya rage haɗarin cututtuka.
Jiki yana samar da ƙwayoyin kisa na halitta (NK) waɗanda ke taimakawa tsarin rigakafi yayi aiki yadda ya kamata.Ɗaya daga cikin binciken ya gano cewa mutanen da suka cinye blueberries a kowace rana suna samar da kwayoyin NK da yawa fiye da mazan da ba su yi ba.
A wani binciken kuma, maza da mata masu kiba da suka ci strawberries suna da ƙananan matakan wasu alamomi masu kumburi da ke da alaƙa da cututtukan zuciya.
Kifin Mai
Kifi mai kitse shine babban tushen furotin da dogon sarkar omega 3 fatty acids, EPA da DHA. Duk da yake kowane nau'in kifi yana dauke da omega 3 fatty acids, kifin mai yana cikin mafi kyawun tushe, musamman:
- Kifi
- Sardine
- herring
- tuna
- Anchovy
EPA da DHA suna rage kumburi, yanayin da zai iya haifar da ciwo na rayuwa, cututtukan zuciya, ciwon sukari, da cututtukan koda, da sauransu.
Yana samuwa ne bayan da jiki ya metabolizes wadannan fatty acid zuwa mahadi da ake kira resolvins da preservatives, wanda ke da anti-mai kumburi effects.
A cikin nazarin asibiti, mutanen da suka cinye salmon ko EPA da DHA kari sun rage matakan furotin C-reactive (CRP) mai kumburi.
Broccoli
Broccoli Yana da matukar gina jiki. Yana da kayan lambu cruciferous tare da Brussels sprouts da kabeji. Bincike ya nuna cewa yawan cin kayan lambu masu cruciferous yana da alaƙa da rage haɗarin cututtukan zuciya da ciwon daji.Wannan na iya kasancewa yana da alaƙa da tasirin anti-mai kumburi na antioxidants ɗin da suka ƙunshi.
Broccoli yana da wadata a cikin sulforaphane, wani maganin antioxidant wanda ke yaki da kumburi ta hanyar rage kumburi-mai haifar da cytokines da matakan NF-kB.
avocado
avocado Yana cike da potassium, magnesium, fiber, da kitse marasa lafiyan zuciya. Har ila yau, ya ƙunshi carotenoids da tocopherols, waɗanda aka danganta su da rage haɗarin ciwon daji.
Bugu da ƙari, wani fili da aka samu a cikin avocado yana rage kumburi a cikin ƙananan ƙwayoyin fata. A cikin binciken daya, lokacin da mutane suka cinye yanki na avocado tare da hamburger, sun nuna ƙananan matakan NF-kB da IL-6, idan aka kwatanta da mahalarta waɗanda suka ci hamburger kadai.
Koren shayi
Koren shayiAn nuna yana rage haɗarin cututtukan zuciya, ciwon daji, cutar Alzheimer, kiba da sauran yanayi.
Yawancin fa'idodin sa sun kasance saboda abubuwan da ke cikin antioxidant da anti-inflammatory, musamman wani abu da ake kira epigallocatechin-3-gallate (EGCG).
EGCG yana hana kumburi ta hanyar rage samar da cytokine mai kumburi da lalata fatty acid a cikin sel.
barkono
Vitamin C a cikin barkono kararrawa da barkono cayenne shine antioxidant tare da tasirin hana kumburi mai ƙarfi.
Jan barkono,sarcoidosisYa ƙunshi quercetin, maganin antioxidant da aka sani don rage mai nuna lahani ga masu ciwon sukari.Pepper ya ƙunshi synapic acid da ferulic acid, wanda zai iya rage kumburi da inganta tsufa.
namomin kaza
Mantarsifofi ne na jiki da wasu nau'ikan fungi ke samarwa. Akwai dubban iri a duniya, amma kaɗan ne kawai ake ci kuma ana girma a kasuwa.
Namomin kaza suna da ƙarancin adadin kuzari kuma suna da wadatar bitamin B, selenium da jan karfe.
Namomin kaza sun ƙunshi lectins, phenols, da sauran abubuwa waɗanda ke ba da kariya ta kumburi. Wani nau'in naman gwari na musamman da ake kira "Mane na zaki" na iya rage ƙananan kumburi da ake gani a cikin kiba.
Duk da haka, wani bincike ya gano cewa dafa namomin kaza yana rage kaso mai yawa na abubuwan da ke hana kumburi, don haka yana da kyau a cinye su danye ko dafa shi da sauƙi.
innabi
innabiHar ila yau, ya ƙunshi anthocyanins, wanda ke rage kumburi. Hakanan yana iya rage haɗarin cututtuka daban-daban kamar cututtukan zuciya, ciwon sukari, kiba, cutar Alzheimer da matsalar ido.
Inabi kuma wani fili ne mai fa'idojin kiwon lafiya da yawa. sake sarrafawaYana daya daga cikin mafi kyawun tushen gari.
A cikin binciken daya, mutanen da ke da yanayin zuciya waɗanda suka cinye 'ya'yan inabi a kowace rana sun sami raguwa a cikin alamomin ƙwayoyin cuta, ciki har da NF-kB.
Hakanan, an ƙara matakan adiponectin; Wannan yana da kyau saboda ƙananan matakan an danganta su da karuwar nauyi da ƙara haɗarin ciwon daji.
Turmeric
TurmericYana da ɗanɗano mai ƙarfi. Yana jan hankalin mutane da yawa saboda abun ciki na curcumin, mai gina jiki mai hana kumburi.
Turmeric yana da tasiri wajen rage kumburi da ke hade da cututtukan arthritis, ciwon sukari, da sauran cututtuka. Lokacin da mutanen da ke fama da ciwo na rayuwa suka ɗauki gram 1 na curcumin kowace rana, sun sami raguwa mai yawa a C RP idan aka kwatanta da placebo.
Duk da haka, yana iya zama da wuya a sami isasshen curcumin daga turmeric kadai don samun tasiri mai mahimmanci. A cikin binciken daya, mata masu kiba da suka dauki 2.8 grams na turmeric kowace rana sun nuna rashin ci gaba a cikin alamun kumburi.
tare da turmeric black barkono Cin yana ƙara tasirinsa. Black barkono ya ƙunshi piperine, wanda zai iya ƙara yawan sha curcumin da 2000%.
karin budurwa man zaitun
karin budurwa man zaitun Yana daya daga cikin mafi kyawun kitse da za ku iya ci. Yana da wadata a cikin kitse marasa ƙarfi kuma shine mafi mahimmancin sinadirai na abinci na Bahar Rum, yana ba da fa'idodin kiwon lafiya da yawa.
Yawancin karatu sun yi nazarin abubuwan da ke hana kumburin man zaitun. Yana da alaƙa da rage haɗarin cututtukan zuciya, kansar ƙwaƙwalwa, da sauran munanan yanayin lafiya.
A cikin binciken abinci na Bahar Rum, CRP da sauran alamomin kumburi sun ragu sosai a cikin waɗanda suka cinye 50 ml na man zaitun kowace rana.
An kwatanta tasirin oleosanthol antioxidant a cikin man zaitun tare da magungunan hana kumburi irin su ibuprofen.
Dark Chocolate da koko
Dark cakulan Yana da dadi kuma mai gamsarwa. Har ila yau, ya ƙunshi antioxidants masu rage kumburi. Wadannan suna rage haɗarin cututtuka kuma suna tabbatar da tsufa.
Flavans suna da alhakin maganin kumburin cakulan kuma suna kiyaye ƙwayoyin endothelial waɗanda ke sa jijiyoyin jini lafiya.
A cikin binciken daya, masu shan taba sun nuna gagarumin ci gaba a cikin aikin endothelial sa'o'i biyu bayan cin cakulan tare da babban abun ciki na flavanol. Don girbi amfanin rigakafin kumburi, ya zama dole a ci cakulan duhu tare da aƙalla 70% koko.
tumatursuna da yawa a cikin bitamin C, potassium, da lycopene; Yana da wani antioxidant tare da ban sha'awa anti-mai kumburi Properties.
Lycopene yana da amfani musamman don rage abubuwan da ke haifar da kumburi masu alaƙa da nau'ikan ciwon daji daban-daban.
Wani bincike ya gano cewa shan ruwan tumatur yana da matukar tasiri wajen rage kumburin mata masu kiba.
A cikin nazarin binciken da ya yi nazarin nau'o'in lycopene daban-daban, masu bincike sun gano cewa tumatir da kayan tumatir sun rage kumburi fiye da karin kayan lycopene.
Dafa tumatir a cikin man zaitun yana ƙara yawan sha na lycopene. Wannan saboda lycopene shine carotenoid mai-mai narkewa.
ceri
ceriYana da 'ya'yan itace mai arziki a cikin abubuwan antioxidants masu daɗi kamar kumburi-yaƙar anthocyanins da catechins. A cikin binciken daya, bayan da mutane suka ci gram 280 na cherries a rana tsawon wata guda kuma suka daina cin cherries, matakan CRP ɗin su ya ragu kuma ya kasance haka har tsawon kwanaki 28.
Abincin da ke haifar da kumburi
Sugar da babban fructose masara syrup
Sugar tebur (sucrose) da babban fructose masara syrup (HFCS) sune manyan nau'ikan sukari guda biyu. Sugar ya ƙunshi 50% glucose da 50% fructose, yayin da babban fructose masara syrup ya ƙunshi kusan 55% fructose da 45% glucose.
Ɗaya daga cikin sakamakon amfani da sukari shine ƙara yawan kumburi, wanda zai iya haifar da rashin lafiya. A cikin binciken daya, lokacin da aka ba wa berayen sucrose mai yawa, sun kamu da cutar kansar nono wanda wani bangare ya yadu zuwa huhu, saboda kumburin sukari.
A wani, tasirin hana kumburi na omega 3 fatty acids ya lalace a cikin berayen da ke ciyar da abinci mai yawan sukari.
A cikin gwajin gwaji na asibiti da aka ba da soda na yau da kullun, soda abinci, madara, ko ruwa, kawai mutane a cikin rukunin soda na yau da kullun sun haɓaka matakan uric acid, wanda ya haifar da kumburi da juriya na insulin.
Sugar na iya zama cutarwa saboda yana dauke da yawan fructose. Ko da yake 'ya'yan itatuwa da kayan marmari sun ƙunshi ƙananan adadin fructose, sukarin da ke cikin waɗannan abinci na halitta ba shi da illa kamar ƙara sukari.
Yin amfani da fructose da ya wuce kima na iya haifar da kiba, juriya na insulin, ciwon sukari, cututtukan hanta mai kitse, ciwon daji da cututtukan koda.
Masu bincike sun gano cewa fructose yana haifar da kumburi a cikin ƙwayoyin endothelial da ke layin jini.
Fats na wucin gadi
wucin gadi trans fats,Ana yin ta ne ta hanyar ƙara hydrogen zuwa kitse marasa ƙarfi don samun ingantaccen mai.
Fat-fatgalibi ana jera su azaman mai “bangaren hydrogenated” akan jerin abubuwan sinadarai akan alamun abinci. Yawancin margarine sun ƙunshi kitse mai yawa kuma galibi ana ƙara su cikin abincin da aka sarrafa don tsawaita rayuwarsu.
Ba kamar nau'in kitse na halitta da aka samu a cikin madara da nama ba, an san kitse na wucin gadi don haifar da kumburi da haɓaka haɗarin cuta.
Bayan rage amfani da HDL cholesterol, an kuma nuna kitsen trans suna lalata aikin ƙwayoyin endothelial da ke rufe jijiyoyin jini.
An haɗu da cin abinci na wucin gadi na wucin gadi tare da manyan matakan alamun kumburi irin su interleukin 6 (IL-6), ƙwayar necrosis factor (TNF) da furotin C-reactive (CRP).
A cikin gwajin da bazuwar sarrafa tsofaffin mata masu ƙarancin nauyi, man waken soya mai hydrogenated ya ƙara kumburi sosai fiye da dabino da man sunflower.
Nazarin na maza masu lafiya tare da high cholesterol sun nuna irin wannan karuwa a alamomin kumburi don mayar da martani ga fats.
Cin man kayan lambu ba shi da lafiya sosai. Ba kamar man zaitun da man kwakwa ba, ana samun man kayan lambu da iri ta hanyar hako sinadirai ta hanyar amfani da sauran abubuwa kamar hexane, wani bangaren mai.
Man kayan lambu; Ya ƙunshi masara, safflower, sunflower, canola (wanda kuma aka sani da rapeseed), gyada, sesame da man waken soya. Amfani da man kayan lambu ya karu sosai a cikin 'yan shekarun nan.
Wadannan mai sukan zama lalacewa ta hanyar hadawan abu da iskar shaka saboda tsarin polyunsaturated fatty acids. Bugu da ƙari, ana sarrafa su sosai, waɗannan mai suna haɓaka kumburi saboda babban abun ciki na omega 6 fatty acid.
carbohydrates mai ladabi
Carbohydrates sun shahara. Amma gaskiyar ita ce, ba zai zama daidai ba don siffanta duk carbohydrates a matsayin mara kyau. Cin abinci mai ladabi, carbohydrates da aka sarrafa zai iya haifar da kumburi, sabili da haka rashin lafiya.
carbohydrates mai ladabiAn cire yawancin zaruruwan. Fiber yana taimakawa jin daɗi, yana inganta sarrafa sukarin jini kuma yana ciyar da ƙwayoyin cuta masu amfani a cikin hanji.
Masu bincike sun ba da rahoton cewa carbohydrates mai ladabi a cikin abinci na zamani na iya ƙarfafa haɓakar ƙwayoyin ƙwayoyin cuta masu kumburi, wanda zai iya ƙara haɗarin kiba da cututtukan hanji.
Carbohydrates mai ladabi suna da ma'aunin glycemic mafi girma (GI) fiye da carbohydrates marasa sarrafawa. Abincin GI mai girma yana haɓaka sukarin jini da sauri fiye da ƙarancin abinci na GI.
A cikin binciken daya, tsofaffi waɗanda suka cinye yawancin abinci mai GI mai yawa sun kasance sau 2.9 mafi kusantar mutuwa daga cututtukan kumburi kamar COPD.
A cikin binciken da aka sarrafa, samari masu lafiya waɗanda suka ci 50 grams na carbohydrates mai ladabi a cikin nau'i na gurasar fari sun kara yawan matakan jini kuma sun amsa karuwa a cikin alamar kumburi Nf-kB.
yawan barasa
Yin amfani da barasa mai yawa na iya haifar da matsala mai tsanani. A cikin binciken daya, alamar kumburi CRP ya karu a cikin mutanen da suka cinye barasa. Yawan barasa da suke cinyewa, mafi girman CRP ɗin su zai kasance.
Mutanen da ke sha sau da yawa suna samun matsala tare da ƙwayoyin cuta suna fita daga hanji da kuma fita daga jiki.Sau da yawa leky gut Wannan yanayin, wanda ake kira wannan yanayin, na iya haifar da kumburi mai yaduwa wanda ke haifar da lalacewar gabobi.
sarrafa nama
Cin naman da aka sarrafa yana ƙara haɗarin cututtukan zuciya, ciwon sukari, ciwon daji na ciki da kuma ciwon hanji. Naman da aka sarrafa sun haɗa da tsiran alade, naman alade, naman alade, nama mai kyafaffen.
Naman da aka sarrafa ya ƙunshi ƙarin samfuran ƙarshen glycation (AGEs) fiye da sauran nama. AGEs suna samuwa ta hanyar dafa nama da sauran abinci a yanayin zafi.
An san yana haifar da canje-canje masu kumburi wanda zai iya haifar da cututtuka. Ƙungiyar duk cututtukan da ke hade da cin naman da aka sarrafa, ciwon daji na hanji, yana da karfi.
Kodayake abubuwa da yawa suna ba da gudummawa ga haɓakar ciwon daji na hanji, ana tunanin wata hanya ta zama martani mai kumburi ga naman da aka sarrafa dangane da sel daga hanji.
