Kedu ihe bụ Anti-Inflammatory Nutrition, kedu ka o si eme?

Mbufụt bụ usoro okike nke na-enyere ahụ aka ịgwọ onwe ya. Mgbe ụfọdụ, ọnọdụ ahụ na-akawanye njọ ma na-adịghị ala ala. Ọrịa na-adịghị ala ala na-adịgide ruo izu, ọnwa, ma ọ bụ afọ ma na-ebute nsogbu ahụike dị iche iche. Nri a ga-atụle iji belata mbufụt na-adịghị ala ala ka a na-akpọ nri na-edozi ahụ. 

Gịnị bụ mbufụt?

Mbufụt bụ mmeghachi omume ebumpụta ụwa nke ahụ maka mmerụ ahụ ma ọ bụ ọrịa na-ebute ọbara ọbara, ọzịza, mgbu, ma ọ bụ okpomọkụ. Ọ na-echebe ahụ pụọ na ọrịa, ọrịa ma ọ bụ mmerụ ahụ.

Nnukwu mbufụt bụ ihe nchebe, nzaghachi mpaghara maka ọrịa ma ọ bụ mmerụ ahụ. Ọ na-eme iji gwọọ ahụ ma weghachite ọrụ anụ ahụ nkịtị.

Ọ bụrụ na mbufụt na-aga n'ihu ruo ogologo oge, ọ na-aghọ mbufụt na-adịghị ala ala. Mbufụt na-adịghị ala ala nwere ike ịbụ nsonaazụ nke ọrịa, mmeghachi omume autoimmune, ma ọ bụ ihe nfụkasị ahụ. Ụdị mbufụt a na-ebute ọrịa ndị dị ka ọrịa shuga, ọrịa obi, ọrịa imeju na-agba abụba na ọrịa kansa.

Gịnị na-akpata mbufụt?

Ihe ndị metụtara ndụ na nri na-ebute mbufụt.

• Akwa na sugar na nnukwu fructose ọka sirop Nri na-adịghị mma nke nwere ihe ndị dị otú ahụ na-eduga na nguzogide insulin, ọrịa shuga na oke ibu.
• Iri carbohydrates a nụchara anụcha dị ka achịcha ọcha na-akpata mbufụt, nguzogide insulin na oke ibu.
• Nri edoziri nke nwere abụba trans na-akwalitekwa mbufụt.
• A na-ejikwa mmanụ oriri na-edozi ahụ n'ọtụtụ nri a na-edozi Ọ bụ otu n'ime nri na-ebute mbufụt.
• Ịṅụbiga mmanya ókè na anụ edoziri na-emerụ ahụ ahụ. na-akpata mkpali mmetụta.
• Ibi ndụ ịnọkarị otu ebe na-ebute mbufụt.

Kedu ka esi belata mbufụt?

Iji belata mbufụt, ịkwesịrị iri nri mgbochi mkpali. 

• Rie nri nwere nnukwu nri nwere antioxidants, mana zere nri edoziri.
• Rie nri mgbochi mkpali iji hụ na nguzozi nke protein, carbohydrates na abụba dị mma na nri ọ bụla.
• Nri MediterraneanỌ bụ nri a na-ewere dịka mgbochi mkpali.
• Nri onye anaghị eri anụ Ọ na-enyekwara aka belata mbufụt.

Kedu ihe a na-ekwesịghị iri na nri mgbochi mkpali?

A maara ụfọdụ nri na-ebute mbufụt. Belata ma ọ bụ kwụsị iri ihe ndị a kpam kpam:

• Ihe ọṅụṅụ shuga: Mmiri soda na sugar. 
• Carbohydrates a nụchara anụcha: Achịcha ọcha, pasta ọcha wdg.
• Dessert: Confectionery, achicha na ice cream.
• Anụ esichara: Nkịta na-ekpo ọkụ, toast soseji, wdg. 
• Nri nri nri edoziri: Crackers, ibe, akpa, achịcha, bisikiiti, wdg. 
• Mmanụ ụfọdụ: Mkpụrụ a na-ahazi na mmanụ ihe oriri, dị ka soybean na mmanụ ọka.
• Anụ abụba trans: Nri ndị na-ekwu "akụkụ ụfọdụ hydrogenated" na ndepụta ihe mejupụtara.
• Mmanya: Ịṅụbiga mmanya ókè.

Kedu ihe ị ga-eri na nri mgbochi mkpali?

Edepụtara n'okpuru nri mgbochi mkpali Ị nwere ike iri ọtụtụ:

• Akwụkwọ nri: Broccoli, kabeeji, Brussels pulitere, kọlịflawa, wdg.
• Mkpụrụ osisi: Karịsịa yi mkpụrụ osisi dị ka mkpụrụ vaịn na cherị.
• Mkpụrụ osisi nwere oke abụba: Ube oyibo na oliv.
• Abụba dị mma: Mmanụ oliv na mmanụ aki oyibo. 
• Azụ mmanu: Salmon, sardines, azụ asa, mackerel na anchovies. 
• Akụ: Almọnd na ụdị mkpụrụ ndị ọzọ.
• Chocolate: Chocolate gbara ọchịchịrị.
• Ngwa nri: Turmeric, cinnamon na fenugreek.
• Tii: Green tii

Anti-inflammatory ngwa nri na-egbochi mbufụt

Ụzọ kachasị mfe iji rie nri mgbochi mkpali bụ iji ngwa nri. Nke a bụ mgbochi mkpali mmetụtaNgwa nri nwere…

• Turmeric: Ọmụmụ turmericNnyocha e mere egosiwo na curcumin, nke a na-achọta na mmiri, nwere ike ibelata nsị na ahụ.
• Ginger: JinjaAmara ihe ndị na-egbochi mkpali ya kemgbe ọtụtụ narị afọ, nchọpụta sayensị ekwenyewokwa na ya.
• Cinnamon: PawudaỌ nwere ihe mgbochi mkpali ma gbochie ọzịza.
• Galiki: galik gị Njirimara mgbochi mkpali ya na-ebelata mgbaàmà ogbu na nkwonkwo.
• Cayenne: cayenne na ose ndị ọzọ na-ekpo ọkụ nwere ihe mgbochi mkpali n'ihi na ha nwere ogige eke a na-akpọ capsaicides.
• ose oji: Ọmụmụ ihe, ose ojigosiri na ngwongwo piperine, nke a chọtara na , na-arụ ọrụ nke ọma n'oge mbụ nnukwu mkpali usoro.
• Klove: Nkume Ọ nwere ihe mgbochi mkpali ma jiri ya mee ihe dị ka expectorant. 

Atụmatụ iji belata mbufụt

Mee ka ndị a bụrụ omume site n'ime mgbanwe ndị a yana nri dị mma:

• Ihe mgbakwunye nri: Ụfọdụ mgbakwunye Azụ mmanụ na, dị ka curcumin, na-abawanye mmetụta mgbochi mkpali nke ihe oriri.
• Mmega ahụ mgbe niile: Mmega ahụ na-ebelata ihe nrịbama ọkụ na ihe ize ndụ nke ọrịa na-adịghị ala ala. 
• Ụra: Ihi ụra nke ọma dị ezigbo mkpa. Ndị nchọpụta achọpụtala na ụra abalị na-adịghị mma na-abawanye mbufụt.

Uru nke nri mgbochi mkpali

Nri mgbochi mkpali na-enye ọtụtụ uru:

• Ọrịa ogbu na nkwonkwo, inflammatory bowel syndrome, lupus na-agwọkwa ọrịa autoimmune ndị ọzọ.
• Ibu, ọrịa obi, ọrịa shuga, ịda mbà n'obi, kansa ma na-ebelata ohere nke ọrịa ndị ọzọ.
• Ọ na-ebelata ihe nrịbama mbufụt n'ime ọbara.
• Ọ na-achịkwa shuga ọbara, cholesterol na triglyceride.
• Ọ na-enye ume.

Nkọwa: 1