Hiki ke maikaʻi a maikaʻi ʻole ka ʻā. Ma kekahi ʻaoʻao, kōkua ia e pale i ke kino mai ka maʻi a me ka ʻeha. Ma ka ʻaoʻao ʻē aʻe, hiki i ka mumū mau loa ke alakaʻi i ke kaumaha a me ka maʻi. ʻO ke kaumaha, nā meaʻai i hoʻoponopono pono ʻole ʻia, a me nā pae haʻahaʻa haʻahaʻa hiki ke hoʻonui i kēia pilikia.
ʻO kekahi mau meaʻai e hoʻoulu i ka mumū i loko o ke kino, aʻo nā mea'ē aʻe e kōkua i ka ho'ēmiʻana i ka mumū. Noi "papa inoa o nā meaʻai e hōʻemi a hoʻonui i ka mumū i ke kino"...
ʻO nā meaʻai e hōʻemi ai i ka ʻā
hua hua
Hoʻopiha ʻia nā hua me ka fiber, nā huaora, a me nā minela. ʻOiai he nui nā ʻano like ʻole, ʻo kekahi o nā hua i hoʻohana pinepine ʻia:
- Strawberry
- Blueberries
– ʻAlapalapala
- Blackberry
Aia nā hua i nā antioxidants i kapa ʻia he anthocyanins. Loaʻa i kēia mau pūhui nā hopena anti-inflammatory e hōʻemi i ka pilikia o ka maʻi.
Hoʻopuka ke kino i nā mea pepehi maoli (NK) e kōkua i ka hana pono o ka ʻōnaehana pale.Ua ʻike ʻia kahi haʻawina ʻo nā kāne i ʻai i ka blueberries i kēlā me kēia lā i hana nui i nā pūnaewele NK ma mua o nā kāne ʻaʻole.
Ma kekahi noiʻi ʻē aʻe, ʻoi aku ka nui o nā kāne a me nā wahine i ʻai i nā strawberry i nā pae haʻahaʻa o kekahi mau hōʻailona inflammatory e pili ana i ka maʻi puʻuwai.
Iʻa ʻaila
ʻO ka iʻa momona kahi kumu nui o ka protein a me ka kaulahao lōʻihi omega 3 fatty acids, EPA a me DHA. ʻOiai ʻo nā ʻano iʻa āpau i loaʻa i ka omega 3 fatty acids, ʻo ka iʻa ʻaila kekahi o nā kumu maikaʻi loa, ʻoi aku:
– Salmon
– Sardines
– herring
– tuna
- Anchovy
Hoʻemi ka EPA a me DHA i ka mumū, kahi maʻi e hiki ai ke alakaʻi i ka metabolic syndrome, ka maʻi puʻuwai, ka maʻi diabetes, a me nā maʻi kīkī, a me nā mea ʻē aʻe.
Hoʻokumu ʻia ia ma hope o ka hoʻololi ʻana o ke kino i kēia mau momona momona i loko o nā pūhui i kapa ʻia nā resolvins a me nā preservatives, nona nā hopena anti-inflammatory.
I loko o nā haʻawina lāʻau lapaʻau, ua hoʻemi ka poʻe i ʻai i ka salmon a i ʻole EPA a me DHA i nā pae o ka marker inflammatory C-reactive protein (CRP).
broccoli
broccoli He meaʻai nui loa ia. He mea kanu cruciferous me nā pua Brussels a me ke kāpeti. Hōʻike nā haʻawina e pili ana ka ʻai ʻana i nā mea kanu cruciferous me ka hōʻemi ʻana o ka maʻi puʻuwai a me ke kanesa.Pili paha kēia i nā hopena anti-inflammatory o nā antioxidants i loko o lākou.
He waiwai nui ka Broccoli i ka sulforaphane, he antioxidant e hakakā ana i ka mumū ma o ka ho'ēmiʻana i nā cytokines a me nā pae NF-kB.
avocado
avocado Hoʻopiha ʻia me ka pāhare pāpaʻa, ka magnesium, ka fiber, a me nā momona momona monounsaturated. Loaʻa pū kekahi i nā carotenoids a me nā tocopherols, i hoʻopili ʻia i ka hōʻemi ʻia o ka maʻi kanesa.
Eia kekahi, ʻo kahi pūhui i loaʻa i loko o ka avocado e hōʻemi ana i ka mumū i nā ʻili ʻili ʻōpio. I loko o kahi noiʻi, i ka wā i ʻai ai ka poʻe i kahi ʻāpana o ka avocado me kahi hamburger, ua hōʻike lākou i nā pae haʻahaʻa o nā hōʻailona mumū NF-kB a me IL-6, ke hoʻohālikelike ʻia me nā poʻe i ʻai i ka hamburger wale nō.
kī ʻōmaʻomaʻo
kī ʻōmaʻomaʻoUa hōʻike ʻia e hōʻemi i ka pilikia o ka maʻi puʻuwai, ka maʻi kanesa, ka maʻi Alzheimer, ka momona a me nā kūlana ʻē aʻe.
ʻO ka nui o kāna mau pōmaikaʻi ma muli o kāna mau antioxidant a me nā waiwai anti-inflammatory, ʻoi aku ka mea i kapa ʻia epigallocatechin-3-gallate (EGCG).
Kāohi ʻo EGCG i ka mumū ma ka hoʻemi ʻana i ka hana cytokine inflammatory a me ka hōʻino ʻana i nā waikawa momona i loko o nā cell.
kekahi pahūpahū
ʻO ka Vitamin C i ka pepa bele a me ka pepa cayenne he antioxidant me nā hopena anti-inflammatory ikaika.
Pepa ʻulaʻula,sarcoidosisLoaʻa i ka quercetin, he antioxidant i ʻike ʻia e hōʻemi i kahi hōʻailona o ka pōʻino oxidative i ka poʻe me ka maʻi diabetes.Loaʻa i ka Pepper ka synapsic acid a me ka ferulic acid, hiki ke hōʻemi i ka ʻāʻī a hoʻoikaika i ka ʻelemakule olakino.
Fish
Fishhe mau ʻiʻo i hana ʻia e kekahi mau ʻano haʻani. He mau kaukani nā ʻano ʻano like ʻole ma ka honua holoʻokoʻa, akā he kakaikahi wale nō ka mea hiki ke ʻai a ulu ʻia ma ke kālepa.
He haʻahaʻa loa ka haʻahaʻa i nā calorie a waiwai i nā huaora B, selenium a me ke keleawe.
Loaʻa i nā halo nā lectins, phenols, a me nā mea ʻē aʻe e hāʻawi i ka pale anti-inflammatory. Hiki i kekahi ʻano haʻuki kūikawā i kapa ʻia ʻo "Lion's Mane" hiki ke hōʻemi i ka ʻeha haʻahaʻa i ʻike ʻia i ka momona.
Eia naʻe, ua ʻike ʻia kahi noiʻi ʻo ka hoʻomoʻa ʻana i nā halo e hoʻemi i ka hapa nui o kā lākou pūhui anti-inflammatory, no laila ʻoi aku ka maikaʻi o ka ʻai ʻana iā lākou i ka maka a māmā paha.
hua waina
hua wainaLoaʻa iā ia nā anthocyanins, kahi e hoʻemi ai i ka mumū. Hiki iā ia ke hōʻemi i ka pilikia o nā maʻi like ʻole e like me ka maʻi puʻuwai, ka maʻi diabetes, ka momona, ka maʻi Alzheimer a me nā maʻi maka.
ʻO ka hua waina kekahi hui pū me nā pono olakino he nui. ResveratrolʻO ia kekahi o nā kumu maikaʻi o ka palaoa.
I loko o kahi noiʻi, ʻike ka poʻe me nā maʻi puʻuwai i ʻai i nā hua waina i kēlā me kēia lā i ka hōʻemi ʻana i nā hōʻailona gene inflammatory, me NF-kB.
Eia kekahi, ua hoʻonui ʻia nā pae adiponectin; Maikaʻi kēia no ka mea ua pili nā pae haʻahaʻa i ka loaʻa ʻana o ke kaumaha a me ka piʻi ʻana o ka maʻi kanesa.
Turmeric
TurmericHe mea ʻala ʻono ikaika. Hoʻokomo nui ia i ka nānā ʻana ma muli o kāna ʻike o curcumin, kahi meaʻai anti-inflammatory.
He mea maikaʻi ka Turmeric i ka hoʻohaʻahaʻa ʻana i ka mumū e pili ana i ka ʻāʻī, ka maʻi diabetes, a me nā maʻi ʻē aʻe. I ka lawe ʻana o ka poʻe me ka metabolic syndrome i 1 gram curcumin i kēlā me kēia lā, ua ʻike lākou i ka emi nui o ka C RP i hoʻohālikelike ʻia me kahi placebo.
Eia nō naʻe, hiki ke paʻakikī i ka loaʻa ʻana o ka curcumin mai ka turmeric wale nō e loaʻa kahi hopena ʻike. I loko o kahi noiʻi, ʻaʻole i hōʻike ʻia ka hoʻomaikaʻi ʻana o nā wahine momona i lawe i ka 2.8 grams o ka turmeric i kēlā me kēia lā.
me ka turmeric ʻeleʻele kekahi pahūpahū Hoʻonui ka ʻai ʻana i kona hopena. ʻO ka pepa ʻeleʻele ka piperine, hiki ke hoʻonui i ka absorption curcumin e 2000%.
ʻaila ʻoliva puʻupaʻa
ʻaila ʻoliva puʻupaʻa ʻO ia kekahi o nā momona maikaʻi loa āu e ʻai ai. He momona ia i nā momona monounsaturated a ʻo ia ka meaʻai nui loa o ka meaʻai Mediterranean, e hāʻawi ana i nā pono olakino he nui.
Nui nā haʻawina i kālailai i nā waiwai anti-inflammatory o ka aila ʻoliva. Hoʻopili ʻia ia me ka hōʻemi ʻia o ka pilikia o ka maʻi puʻuwai, ka maʻi maʻi lolo, a me nā kūlana olakino koʻikoʻi ʻē aʻe.
Ma kahi noiʻi ʻai kai Mediterranean, ua hoʻemi nui ʻia ka CRP a me nā hōʻailona ʻē aʻe he nui i ka poʻe i ʻai i ka 50 ml o ka ʻaila ʻoliva i kēlā me kēia lā.
Ua hoʻohālikelike ʻia ka hopena o ka antioxidant oleosanthol i ka ʻaila ʻoliva me nā lāʻau anti-inflammatory e like me ibuprofen.
Koleka ʻeleʻele a me ka Koko
Koleka ʻeleʻele He ʻono a māʻona. Loaʻa pū kekahi i nā antioxidants e hoʻemi ana i ka mumū. Hoʻemi kēia mau mea i ka pilikia o ka maʻi a hōʻoia i ka ʻelemakule olakino.
ʻO Flavans ke kuleana no ka hopena anti-inflammatory o ke kokoleka a mālama pū i nā cell endothelial e hoʻoikaika ai i ke aʻa.
I loko o hoʻokahi haʻawina, ua hōʻike ka poʻe puhi paka i ka hoʻomaikaʻi nui ʻana i ka hana endothelial ʻelua mau hola ma hope o ka ʻai ʻana i ke kokoleka me ka nui o ka flavanol. No ka ʻohi ʻana i nā pōmaikaʻi anti-inflammatory, pono e ʻai i ka kokoleka ʻeleʻele me ka liʻiliʻi o 70% koko.
nā komakohe kiʻekiʻe i ka huaora C, potassium, a me ka lycopene; He antioxidant ia me nā waiwai anti-inflammatory.
He mea maikaʻi loa ʻo Lycopene no ka hōʻemi ʻana i nā pūhui pro-inflammatory e pili ana i nā ʻano maʻi kanesa.
Ua ʻike kekahi noiʻi ʻo ka inu ʻana i ka wai tōmato i hoʻohaʻahaʻa loa i nā hōʻailona inflammatory i nā wahine keu.
Ma ka loiloi o nā noiʻi i kālailai i nā ʻano like ʻole o ka lycopene, ua ʻike nā mea noiʻi ua hoʻemi ʻia nā ʻōmato a me nā huahana tōmato ma mua o ka lycopene supplementation.
ʻO ka kuke ʻana i nā tōmato i ka ʻaila ʻoliva e hoʻonui i ka absorption o lycopene. ʻO kēia no ka mea he carotenoid momona ka lycopene.
kamako iki
kamako ikiHe hua waiwai ia i nā antioxidants maikaʻi e like me nā anthocyanins a me nā catechins e hakakā ana i ka mumū. Ma hoʻokahi haʻawina, ma hope o ka ʻai ʻana o ka poʻe i ka 280 grams o nā cheri i ka lā no hoʻokahi mahina a hoʻōki i ka ʻai ʻana i nā cheri, ua emi ko lākou mau kiʻekiʻe CRP a noho pēlā no 28 mau lā.
ʻO nā meaʻai e hoʻonā ai
ʻO ke kō a me ka syrup kulina fructose kiʻekiʻe
Pākaukau kō (sucrose) a me kiʻekiʻe fructose corn syrup (HFCS) ʻelua ʻano nui o ke kō i hoʻohui ʻia. Aia ke kō i ka 50% glucose a me ka 50% fructose, aʻo ka kiʻekiʻe fructose corn syrup aia ma kahi o 55% fructose a me 45% glucose.
ʻO kekahi o nā hopena o ka hoʻohana ʻana i ke kō, ʻo ia ka hoʻonui ʻana i ka mumū, hiki ke hoʻoulu i ka maʻi. Ma kahi noiʻi, i ka hāʻawi ʻia ʻana o ka sucrose kiʻekiʻe i nā ʻiole, ua ulu lākou i ka maʻi maʻi umauma i laha hapa i ka māmā, ma muli o ka ʻaʻa kō.
I kekahi, ua hoʻopilikia ʻia ka hopena anti-inflammatory o ka omega 3 fatty acids i nā ʻiole i hānai ʻia i kahi meaʻai kiʻekiʻe.
I loko o kahi hoʻokolohua hoʻokolohua maʻamau i hāʻawi ʻia i ka soda maʻamau, ka soda meaʻai, ka waiū, a i ʻole ka wai, ʻo ka poʻe wale nō i loko o ka hui soda maʻamau i hoʻokiʻekiʻe i ka pae o ka uric acid, ka hopena i ka mumū a me ke kū ʻana o ka insulin.
Hiki ke pōʻino ke kō no ka mea he nui ka fructose. ʻOiai he liʻiliʻi ka fructose i loko o nā huaʻai a me nā lau ʻai, ʻaʻole ʻino ke kō i loko o kēia mau meaʻai maoli e like me ke kō i hoʻohui ʻia.
ʻO ka ʻai ʻana i ka nui o ka fructose hiki ke hoʻoulu i ka momona, ka pale ʻana i ka insulin, ka maʻi diabetes, ka maʻi momona momona, ka maʻi kanesa a me ka maʻi maʻi maʻi maʻi.
Ua ʻike nā mea noiʻi ʻo ka fructose ke kumu o ka mumū i loko o nā cell endothelial e laina ana i nā kīʻaha koko.
ʻO nā momona Trans Artificial
nā momona trans artificial,Hana ʻia ia ma ka hoʻohui ʻana i ka hydrogen i ka wai momona unsaturated no ka loaʻa ʻana o ka aila paʻa.
Nā momona transhelu pinepine ʻia ma ke ʻano he ʻaila "partially hydrogenated" ma nā papa inoa meaʻai ma nā lepili meaʻai. Nui nā margarine i loko o nā momona trans a hoʻohui pinepine ʻia i nā meaʻai i hana ʻia e hoʻolōʻihi i ko lākou ola.
ʻAʻole like me nā momona trans maoli i loaʻa i ka waiū a me ka ʻiʻo, ʻike ʻia nā momona trans artificial e hoʻoulu ai i ka mumū a hoʻonui i ka pilikia o ka maʻi.
Ma waho aʻe o ka hōʻemi ʻana i ka cholesterol HDL pono, ua hōʻike ʻia nā momona trans e hōʻino i ka hana o nā cell endothelial e hoʻopaʻa ana i nā aʻa.
Hoʻopili ʻia ka ʻai ʻana i nā momona trans artificial me nā kiʻekiʻe kiʻekiʻe o nā hōʻailona inflammatory e like me interleukin 6 (IL-6), tumor necrosis factor (TNF) a me C-reactive protein (CRP).
I loko o kahi ho'āʻo i hoʻopaʻa ʻia i ka poʻe ʻelemakule ma lalo o ke kaumaha, ua hoʻonui nui ʻia ka ʻaila soya hydrogenated ma mua o ka ʻaila pāma a me ka sunflower.
Ua hōʻike ʻia nā haʻawina o nā kāne olakino me ka cholesterol kiʻekiʻe e like me ka piʻi ʻana o nā hōʻailona o ka mumū i ka pane ʻana i nā momona trans.
ʻAʻole maikaʻi loa ka ʻai ʻana i ka ʻaila ʻaila. ʻAʻole like me ka ʻaila ʻoliva puʻupaʻa a me ka aila niu, loaʻa pinepine ʻia nā mea kanu a me nā aila hua ma ka unuhi ʻana i nā meaʻai me ka hoʻohana ʻana i nā mea hoʻoheheʻe e like me ka hexane, kahi ʻāpana o ka ʻaila.
ʻaila ʻaila; Loaʻa i ka kulina, safflower, sunflower, canola (ʻike ʻia hoʻi he rapeseed), pīnī, sesame a me nā aila soya. Ua piʻi nui ka hoʻohana ʻana i ka aila meaʻai i nā makahiki i hala iho nei.
Hoʻopilikia ʻia kēia mau ʻaila e ka oxidation ma muli o ke ʻano o ka polyunsaturated fatty acids. Ma waho aʻe o ka hoʻomaʻamaʻa nui ʻia, hoʻolaha kēia mau ʻaila i ka mumū ma muli o ko lākou kiʻekiʻe kiʻekiʻe o ka omega 6 fatty acid.
nā kalapona i hoʻomaʻemaʻe ʻia
ʻAʻole maikaʻi loa nā kalapona. Akā ʻo ka ʻoiaʻiʻo, ʻaʻole ia he mea kūpono ke hoʻohālikelike ʻia i nā ʻakika a pau he ʻino. ʻO ka ʻai ʻana i nā waiʻaleʻa i hoʻomaʻemaʻe ʻia, hiki ke hoʻoulu i ka mumū, a no laila ka maʻi.
nā kalapona i hoʻomaʻemaʻe ʻiaUa wehe ʻia ka hapa nui o nā fiber. Kōkua ka fiber i ka māʻona, hoʻomaikaʻi i ke kō koko koko a hānai i nā hua bacteria maikaʻi i loko o ka ʻōpū.
Ua hōʻike nā mea noiʻi e hiki ke hoʻoikaika i nā ʻakika i hoʻomaʻemaʻe ʻia i loko o ka meaʻai hou i ka ulu ʻana o ka maʻi bacteria inflammatory, hiki ke hoʻonui i ka nui o ka momona a me ka maʻi ʻeha.
ʻOi aku ka kiʻekiʻe o ka glycemic index (GI) ma mua o nā kalapona i hana ʻole ʻia. ʻOi aku ka wikiwiki o ke kōpaʻa koko ma mua o nā meaʻai GI haʻahaʻa.
I loko o kahi noiʻi, ʻo ka poʻe ʻelemakule i ʻai i ka nui o nā meaʻai kiʻekiʻe-GI he 2.9 mau manawa e make ai i kahi maʻi ʻeha e like me COPD.
I loko o kahi noiʻi hoʻopaʻa ʻia, ua hoʻonui nā kāne ʻōpio olakino i ʻai i ka 50 grams o nā kalapona i hoʻomaʻemaʻe ʻia i ke ʻano o ka berena keʻokeʻo a ua pane i ka piʻi ʻana o ka marker inflammatory Nf-kB.
waiʻona nui
ʻO ka inu nui ʻana i ka waiʻona hiki ke hoʻopilikia nui. I loko o kahi noiʻi, ua hoʻonui ka CRP marker inflammatory i ka poʻe i inu i ka waiʻona. ʻOi aku ka nui o ka waiʻona, ʻoi aku ka kiʻekiʻe o kā lākou CRP.
Loaʻa pinepine ka poʻe inu i nā pilikia me ka puka ʻana o ka bacteria mai ke kolonā a i waho o ke kino.Pinepine ʻōpū leaky ʻO kēia maʻi, i kapa ʻia ʻo kēia ʻano, hiki ke hoʻoulu i ka mumū ākea e alakaʻi ai i ka pōʻino o ke kino.
ʻiʻo i hana ʻia
Hoʻonui ka ʻai ʻana i ka ʻiʻo i ka maʻi puʻuwai, ka maʻi maʻi maʻi, ka maʻi maʻi ʻōpū a me ka maʻi kanulau. ʻO nā ʻano ʻiʻo i hana ʻia e like me ka sausage, ka puaʻa, ka ham, ka ʻiʻo puhi.
Loaʻa i ka ʻiʻo i hoʻoponopono ʻia nā huahana hope glycation (AGE) ma mua o ka nui o nā ʻiʻo ʻē aʻe. Hoʻokumu ʻia nā AGE ma ke kuke ʻana i ka ʻiʻo a me nā meaʻai ʻē aʻe i nā wela kiʻekiʻe.
Uaʻikeʻia ke kumu o nā hoʻololi inflammatory e hiki ai ke hoʻoulu i ka maʻi. ʻO ka hui ʻana o nā maʻi āpau e pili ana i ka ʻai ʻana i ka ʻiʻo i hoʻoponopono ʻia, ka maʻi maʻi colon, ikaika.
ʻOiai he nui nā mea e hoʻoikaika ai i ka ulu ʻana o ka maʻi maʻi colon, ua manaʻo ʻia kekahi ʻano hana he pane inflammatory i ka ʻiʻo i hoʻoponopono ʻia e pili ana i nā cell mai ke kolonā.
