Mbufụt nwere ike ịdị mma ma dị njọ. N'otu aka, ọ na-enyere aka ichebe ahụ pụọ na ọrịa na mmerụ ahụ. N'aka nke ọzọ, mbufụt na-adịghị ala ala nwere ike ibute ibu ibu na ọrịa. Nchegbu, nri edozighị nke ọma, na obere ọrụ nwere ike ime ka ihe egwu a dịkwuo njọ.
Ụfọdụ nri na-ebute mbufụt na ahụ, ebe ndị ọzọ na-enyere aka belata mbufụt. Nọ ọrụ "ndepụta nri ndị na-ebelata ma na-amụba mbufụt na ahụ"...
Nri ndị na-ebelata mbufụt
mkpụrụ osisi beri
Tomato juputara na eriri, vitamin na mineral. Agbanyeghị na enwere ọtụtụ ụdị, ụfọdụ n'ime mkpụrụ osisi a na-erikarị gụnyere:
- Strọberị
- blueberries
- raspberị
- Blackberry
Berries nwere antioxidants a na-akpọ anthocyanins. Ogige ndị a nwere mmetụta mgbochi mkpali nke nwere ike belata ihe ize ndụ nke ọrịa.
Ahụ na-emepụta mkpụrụ ndụ egbu egbu (NK) nke na-enyere usoro ahụ ji alụso ọrịa ọgụ aka ịrụ ọrụ nke ọma.Otu nnyocha chọpụtara na ndị ikom na-eri blueberries kwa ụbọchị na-emepụta ọtụtụ mkpụrụ ndụ NK karịa ndị ikom na-adịghị eri ya.
N'ime ọmụmụ ihe ọzọ, ndị ikom na ndị inyom buru ibu bụ́ ndị riri strawberries wedara ọkwa ụfọdụ nke ihe nrịbama ọkụ metụtara ọrịa obi.
Azụ mmanu mmanu
Azụ mmanu mmanu bu ezigbo isi iyi nke protein na omega 3 fatty acids nwere ogologo agbụ, EPA na DHA. Ọ bụ ezie na ụdị azụ niile nwere omega 3 fatty acids, azụ ndị nwere abụba na-abụkarị otu n'ime isi mmalite kachasị mma:
- Salmọn
- Sardines
- Azụ asa
- tuna
- Anchovy
EPA na DHA na-ebelata mbufụt, ọnọdụ nke nwere ike ibute ọrịa metabolic syndrome, ọrịa obi, ọrịa shuga na ọrịa akụrụ, n'etiti ndị ọzọ.
Ọ na-etolite mgbe ahụ metabolizes ndị a fatty acids n'ime ogige a na-akpọ resolvins na protectins nwere mgbochi mkpali mmetụta.
N'ime ọmụmụ ụlọ ọgwụ, ndị na-eri salmon ma ọ bụ EPA na DHA na-ebelata ọkwa nke protein C-reactive protein (CRP).
brọkọlị
brọkọlị Ọ na-enye ezigbo nri nri. Ọ bụ akwụkwọ nri cruciferous, yana Brussels pulitere na kabeeji. Nnyocha na-egosi na irikwu akwụkwọ nri cruciferous na-ebelata ohere nke ọrịa obi na ọrịa kansa.Nke a nwere ike jikọta ya na mmetụta mgbochi mkpali nke antioxidants ha nwere.
Broccoli bara ụba na sulforaphane, antioxidant nke na-alụ ọgụ mbufụt site na ibelata mbufụt-na-akpalite cytokines na NF-kB ọkwa.
ube oyibo
ube oyibo Ọ juputara na potassium, magnesium, fiber, na abụba monounsaturated nke obi na-adị mma. O nwekwara carotenoids na tocopherols, nke ejikọrọ na mbelata ihe ize ndụ nke ọrịa cancer.
Tụkwasị na nke ahụ, ngwakọta a na-achọta na ube oyibo na-ebelata mbufụt na mkpụrụ ndụ akpụkpọ anụ na-eto eto. N'otu nnyocha, mgbe ndị mmadụ riri otu mpempe ube oyibo na burger, ha gosipụtara ọkwa dị ala nke ihe nrịbama ọkụ NF-kB na IL-6, ma e jiri ya tụnyere ndị na-eri nri burger naanị.
Green tii
Green tiiE gosiputara ya iji belata ihe ize ndụ nke ọrịa obi, ọrịa kansa, ọrịa Alzheimer, oke ibu na ọnọdụ ndị ọzọ.
Ọtụtụ n'ime uru ya na-abịa site na ihe ndị na-egbu egbu na ihe mgbochi mkpali, kpọmkwem ihe a na-akpọ epigallocatechin-3-gallate (EGCG).
EGCG na-egbochi mbufụt site na ibelata mmepụta cytokine mkpali na imebi acid fatty na sel.
Ose
Vitamin C na-ede ede na ose na-ekpo ọkụ bụ antioxidant nwere mmetụta mgbochi mkpali dị ike.
ose nkịtị,sarcoidosisO nwere quercetin, ihe antioxidant amara na-ebelata akara nke mmebi oxidative na ndị nwere ọrịa shuga.Ose nwere synapic acid na ferulic acid, nke nwere ike ibelata mbufụt ma kwalite ịka nká.
mushrooms
erobụ ihe owuwu anụ ahụ nke ụdị fungi ụfọdụ na-emepụta. Enwere ọtụtụ puku ụdị n'ụwa niile, mana ọ bụ naanị ole na ole ka a na-eri ma na-akụ ahịa.
Mushrooms nwere obere kalori ma nwee nnukwu vitamin B, selenium na ọla kọpa.
Nwere lectin ero, phenol na ihe ndị ọzọ na-enye nchebe mgbochi mkpali. Ụdị ero pụrụ iche nke a na-akpọ "Ọdụm Ọdụm" nwere ike ibelata mbufụt dị ala nke a na-ahụ na oke ibu.
Otú ọ dị, otu nnyocha achọpụtala na isi nri ero na-ebelata akụkụ buru ibu nke ogige mgbochi mkpali ha, n'ihi ya, ọ kacha mma iri ya nke ọma ma ọ bụ sie ya nke ọma.
grape
grapeO nwekwara anthocyanins nke na-ebelata mbufụt. Ọ nwekwara ike ibelata ihe ize ndụ nke ọtụtụ ọrịa, dị ka ọrịa obi, ọrịa shuga, oke ibu, ọrịa Alzheimer na ọrịa anya.
Mkpụrụ vaịn nwekwara antioxidants, ogige ọzọ nwere ọtụtụ uru ahụike. ResveratrolỌ bụ otu n'ime ebe ntụ ọka kacha mma.
N'otu ọmụmụ ihe, ndị nwere ọrịa obi bụ ndị na-eri mkpụrụ vine kwa ụbọchị nwere mbelata nke mkpụrụ ndụ ihe nrịbama, gụnyere NF-kB.
Ọzọkwa, ọkwa adiponectin mụbara; Nke a bụ ihe dị mma ebe ọ bụ na a na-ejikọta ọkwa dị ala na ibu ibu yana ihe ize ndụ dị ukwuu nke ọrịa cancer.
Turmeric
TurmericỌ bụ ose nwere uto siri ike. Ọ na-adọta ọtụtụ nlebara anya n'ihi ọdịnaya curcumin ya, nke bụ ihe na-emepụta ihe na-edozi ahụ.
Turmeric dị irè n'ibelata mbufụt metụtara ọrịa ogbu na nkwonkwo, ọrịa shuga, na ọrịa ndị ọzọ. Mgbe ndị nwere ọrịa metabolic na-ewere 1 gram nke curcumin kwa ụbọchị, ha nwetara mbelata dị ukwuu na CRP ma e jiri ya tụnyere placebo.
Otú ọ dị, ọ nwere ike isi ike ịnweta curcumin zuru ezu site na turmeric naanị iji nwee mmetụta dị ịrịba ama. N'otu nnyocha, ụmụ nwanyị buru ibu na-ewere gram 2.8 nke turmeric kwa ụbọchị egosighị ọganihu ọ bụla na akara ngosi mkpali.
na turmeric ose oji Iri na-abawanye mmetụta ya. Obere ose nwere piperine, nke nwere ike ịbawanye absorption curcumin site na 2000%.
mmanụ olive na-amaghị nwoke
mmanụ olive na-amaghị nwoke Ọ bụ otu n'ime abụba kacha mma ị nwere ike iri. Ọ bara ụba na abụba monounsaturated ma bụrụ isi ihe na-edozi ahụ na nri Mediterranean, na-enye ọtụtụ uru ahụike.
Ọtụtụ ọmụmụ enyochala ihe mgbochi mkpali nke mmanụ oliv. Ejikọtara ya na mbelata ihe ize ndụ nke ọrịa obi, ọrịa kansa ụbụrụ na ọnọdụ ahụike ndị ọzọ siri ike.
N'ime ihe ọmụmụ nri Mediterranean, CRP na ọtụtụ akara mbufụt ndị ọzọ belatara nke ukwuu na ndị na-eri 50 ml mmanụ oliv kwa ụbọchị.
Atụle mmetụta nke oleosanthol antioxidant dị na mmanụ oliv ka atụnyere ọgwụ mgbochi mkpali dị ka ibuprofen.
Chocolate gbara ọchịchịrị na koko
Chocolate gbara ọchịchịrị Ọ na-atọ ụtọ ma na-enye afọ ojuju. Ọ nwekwara antioxidants na-ebelata mbufụt. Ndị a na-ebelata ohere nke ọrịa ma hụ na ịka nká dị mma.
Flavans na-ahụ maka mmetụta mgbochi mkpali nke chocolate ma na-ejikwa mkpụrụ ndụ endothelial na-eme ka akwara dị mma.
N'otu nnyocha, ndị na-ese siga gosipụtara ọganihu dị ịrịba ama na ọrụ endothelial awa abụọ mgbe ha risịrị nnukwu flavanol chocolate. Iji nweta uru mgbochi mkpali, ịkwesịrị iri chocolate gbara ọchịchịrị nke nwere opekata mpe 70% koko.
tomato, nnukwu vitamin C, potassium na lycopene; Ọ bụ antioxidant nwere nnukwu ihe mgbochi mkpali.
Lycopene bara uru karịsịa maka ibelata ogige pro-inflammatory metụtara ụdị ọrịa cancer dị iche iche.
Otu nnyocha chọpụtara na ịṅụ ihe ọṅụṅụ tomato na-ebelata nke ukwuu ihe nrịbama na-akpasu ụmụ nwanyị buru ibu.
Na nyocha nke nyocha nke nyochara ụdị lycopene dị iche iche, ndị nchọpụta chọpụtara na tomato na ngwaahịa tomato belatara mbufụt karịa ihe mgbakwunye lycopene.
Isi nri tomato na mmanụ oliv na-eme ka nnabata nke lycopene dịkwuo elu. Nke a bụ n'ihi na lycopene bụ carotenoid na-agbaze abụba.
cherry
cherrybụ mkpụrụ osisi bara ụba na antioxidants dị ụtọ dị ka mbufụt na-alụ ọgụ anthocyanins na catechins. N'otu nnyocha, mgbe ndị mmadụ riri 280 ounce cherị kwa ụbọchị maka otu ọnwa, ọkwa CRP belatara ma nọrọ n'ụzọ ahụ ruo ụbọchị 28 mgbe ha kwụsịrị iri cherị.
Nri ndị na-ebute mbufụt
Sugar na nnukwu fructose ọka sirop
Tebụl shuga (sucrose) na nnukwu fructose ọka sirop (HFCS) Enwere ụdị shuga abụọ bụ isi nke agbakwunyere. Sugar nwere 50% glucose na 50% fructose, ebe nnukwu fructose ọka sirop nwere ihe dị ka 55% fructose na 45% glucose.
Otu n'ime ihe ndị na-esi na oriri shuga pụta bụ mmụba na-arịwanye elu, nke nwere ike ibute ọrịa. N'otu nnyocha, mgbe e nyere ụmụ oke sucrose dị elu, ha malitere ịrịa ọrịa ara ara nke gbasaara akụkụ ụfọdụ na ngụgụ n'ihi nsị shuga.
N'ọzọ, mmetụta mgbochi mkpali nke omega 3 fatty acids emebiela na ụmụ oke na-eri nri nwere nnukwu shuga.
N'ime nnwale ụlọ ọgwụ enweghị usoro enyere soda mgbe niile, soda nri, mmiri ara ehi, ma ọ bụ mmiri, ọ bụ naanị ndị nọ na otu soda mgbe niile nwere ọkwa uric acid dị elu, nke na-ebute mbufụt na nguzogide insulin.
Sugar nwere ike imerụ ahụ n'ihi na ọ nwere nnukwu fructose. Ọ bụ ezie na mkpụrụ osisi na akwụkwọ nri nwere obere fructose, shuga dị na nri anụ ahụ anaghị emerụ ahụ dị ka shuga agbakwunyere.
Iri oke nke fructose nwere ike ibute oke ibu, nguzogide insulin, ọrịa shuga, ọrịa imeju nwere abụba, ọrịa kansa na ọrịa akụrụ na-adịghị ala ala.
Ndị nchọpụta achọpụtala na fructose na-ebute mbufụt na mkpụrụ ndụ endothelial nke na-agbanye arịa ọbara.
Akpụkpọ anụ dị iche iche
abụba trans artificial,A na-eme ya site n'ịgbakwụnye hydrogen n'ime abụba ndị na-enweghị mmiri mmiri iji nweta mmanụ siri ike karị.
Anụ abụba, na-edekarị aha dị ka mmanụ "akụkụ ụfọdụ hydrogenated" n'ime ndepụta mgwa ihe na akara nri. Ọtụtụ margarine nwere abụba trans, a na-etinyekarịkwa ya na nri edoziri iji gbatịa ndụ ha.
N'adịghị ka abụba trans eke dị na mmiri ara ehi na anụ, a maara na abụba trans artificial na-ebute mbufụt ma na-abawanye ohere nke ọrịa.
Na mgbakwunye na iwetulata cholesterol HDL bara uru, egosiri na abụba trans na-emebi ọrụ nke mkpụrụ ndụ endothelial na-ekpuchi akwara.
Ejikọtala iri abụba trans artificial na ọkwa dị elu nke ihe nrịbama mkpali dị ka interleukin 6 (IL-6), ụbụrụ necrosis factor (TNF), na protein C-reactive (CRP).
N'ime nnwale a na-achịkwaghị achịkwa nke ụmụ nwanyị ndị agadi na-erubeghị ibu, mmanụ soybean hydrogenated mụbara mbufụt karịa nkwụ na mmanụ sunflower.
Nnyocha nke ụmụ nwoke nwere ahụike nwere cholesterol dị elu egosila mmụba yiri nke ahụ na akara mbufụt na nzaghachi nke abụba trans.
Iri mmanụ ihe oriri adịghị mma nke ukwuu. N'adịghị ka mmanụ oliv na-amaghị nwoke na mmanụ aki oyibo, a na-enwetakarị akwụkwọ nri na mmanụ mkpụrụ site na iji ihe mgbaze dị ka hexane, bụ akụkụ nke mmanụ ụgbọala.
Mmanụ oriri; Ha gụnyere ọka, safflower, sunflower, canola (nke a makwaara dị ka rapeseed), ahụekere, sesame na mmanụ soybean. Oriri mmanụ nri amụbaala nke ukwuu n'afọ ndị na-adịbeghị anya.
Mmanụ ndị a na-adịkarị mfe imebi n'ihi oxidation n'ihi nhazi nke polyunsaturated fatty acids. Na mgbakwunye na nhazi nke ọma, mmanụ ndị a na-akwalite mbufụt n'ihi ọdịnaya omega 6 fatty acid dị elu.
carbohydrates a nụchara anụcha
Carbohydrates nwere aha ọjọọ. Agbanyeghị, nke bụ eziokwu bụ na ọ gaghị adị mma ịkọwa carbohydrates niile dị njọ. Iri nri a nụchara anụcha, carbohydrates edoziri nwere ike ibute mbufụt na ya mere ọrịa.
carbohydrates a nụchara anụchaEwepụla ọtụtụ n'ime eriri ndị ahụ. Fiber na-enyere aka na satiety, na-eme ka njikwa shuga dị n'ọbara dịkwuo mma ma na-enye nje bacteria bara uru na eriri afọ.
Ndị na-eme nchọpụta na-akọ na carbohydrates a nụchara anụcha na nri nke oge a nwere ike ịkwalite uto nke nje bacteria na-egbuke egbuke, nke nwere ike ime ka ohere nke oke ibu na ọrịa na-egbuke egbuke.
Carbohydrates a nụchara anụcha nwere ndepụta glycemic dị elu (GI) karịa carbohydrates a nụchara anụcha. Nri GI dị elu na-ebuli shuga ọbara ngwa ngwa karịa nri GI dị ala.
N'otu nnyocha, ndị okenye ndị riri nnukwu nri GI dị elu bụ ugboro 2.9 karịa ịnwụ site na ọrịa mkpali dị ka COPD.
N'ime ọmụmụ ihe a na-achịkwa, ụmụ okorobịa nwere ahụike bụ ndị riri 50 grams nke carbohydrate a nụchara anụcha n'ụdị achịcha ọcha nwere mmụba ọbara shuga na nzaghachi maka mmụba nke nrịbama Nf-kB.
oke mmanya
Ịṅụbiga mmanya ókè nwere ike ịkpata nnukwu nsogbu. N'otu nnyocha, a na-abawanye CRP akara na-egbuke egbuke na ndị na-aṅụ mmanya. Ka mmanya na-aba n'anya na-eri, ka CRP ha na-abawanye.
Ndị na-aṅụ mmanya na-enwekarị nsogbu na nje bacteria na-esi na eriri afọ pụta na ahụ.Ọtụtụ mgbe eriri afọ Ọnọdụ a, nke a na-akpọ afọ ọsịsa, nwere ike ịkpata mbufụt zuru ebe niile nke na-ebute mmebi akụkụ ahụ.
esichara anụ
Iri anụ edozichara na-abawanye ohere nke ọrịa obi, ọrịa shuga, ọrịa kansa afọ na ọrịa kansa eriri afọ. Ụdị anụ a na-edozi gụnyere sausaji, anụ ezi, ham, anụ a na-ese anwụrụ.
Anụ edozichara nwere ngwaahịa njedebe glycation dị elu (AGEs) karịa ọtụtụ anụ ndị ọzọ. A na-etolite AGE site n'isi anụ na nri ndị ọzọ na oke okpomọkụ.
A maara na ọ na-ebute mgbanwe mgbanwe nke nwere ike ibute ọrịa. N'ime ọrịa niile metụtara oriri anụ a na-edozi, njikọ ya na ọrịa cancer eriri afọ siri ike.
Ọ bụ ezie na ọtụtụ ihe na-enye aka na mmepe nke ọrịa cancer eriri afọ, otu usoro a na-eche na ọ bụ mmeghachi omume mkpali nye anụ a na-edozi site na mkpụrụ ndụ sitere na eriri afọ.
