Kodi Anti-Inflammatory Nutrition ndi Chiyani, Zimachitika Bwanji?

Kutupa ndi njira yachilengedwe yomwe imathandiza thupi kudzichiritsa lokha. Nthawi zina matendawa amakula kwambiri ndipo amakhala aakulu. Kutupa kosatha kumapitilira kwa milungu, miyezi, kapena zaka ndipo kumayambitsa matenda osiyanasiyana. Zakudya zomwe ziyenera kuganiziridwa kuti zichepetse kutupa kosatha zimatchedwa zakudya zotsutsana ndi kutupa. 

Kodi kutupa ndi chiyani?

Kutupa ndi momwe thupi limayankhira povulala kapena matenda omwe amayambitsa kufiira, kutupa, kupweteka, kapena kutentha. Zimateteza thupi ku matenda, matenda kapena kuvulala.

Kutupa kwakukulu ndi chitetezo komanso kuyankha kwanuko ku matenda kapena kuvulala. Zimachitika kuchiritsa thupi ndi kubwezeretsa yachibadwa minofu ntchito.

Ngati kutupa kumapitirira kwa nthawi yayitali, kumakhala kutupa kosatha. Kutupa kosatha kumatha chifukwa cha matenda, autoimmune reaction, kapena ziwengo. Kutupa kwamtunduwu kumayambitsa matenda monga shuga, matenda a mtima, matenda a chiwindi chamafuta, ndi khansa.

Kodi kutupa kumayambitsa chiyani?

Zinthu za moyo ndi zakudya zimayambitsa kutupa.

• Shuga wambiri ndi high fructose chimanga manyuchi Zakudya zopanda thanzi, monga zinthu, zimayambitsa kukana insulini, shuga komanso kunenepa kwambiri.
• Kudya zakudya zopatsa thanzi monga mkate woyera kumayambitsa kutupa, kukana insulini komanso kunenepa kwambiri.
• Zakudya zokonzedwanso zomwe zimakhala ndi mafuta a trans zimalimbikitsanso kutupa.
• Mafuta a masamba omwe amagwiritsidwa ntchito muzakudya zambiri zokonzedwanso amapangidwanso Zakudya zomwe zimayambitsa kutupa.
• Kumwa mowa mopitirira muyeso ndi nyama yokonzedwa zimayambitsa zotupa.
• Moyo wongokhala umayambitsa kutupa.

Kodi kutupa kumachepa bwanji?

Kuchepetsa kutupa, m`pofunika kudya odana ndi kutupa zakudya. 

• Pewani zakudya zomwe zasinthidwa, komanso kudya zakudya zokhala ndi michere yomwe imakhala ndi ma antioxidants.
• Pitirizani kukhala ndi thanzi labwino la mapuloteni, chakudya chamafuta ndi mafuta pa chakudya chilichonse podya zakudya zoletsa kutupa.
• Zakudya za MediterraneanNdi zakudya zotsutsana ndi kutupa.
• zakudya zamasamba Zimathandizanso kuchepetsa kutupa.

Ndi chiyani chomwe sichingadyedwe pazakudya zotsutsana ndi kutupa?

Zakudya zina zimadziwika kuti zimayambitsa kutupa. Chepetsani kapena kusiya kudya:

• Zakudya zotsekemera: Maswiti a shuga ndi maswiti. 
• Zakudya zamafuta ochepa: Mkate woyera, pasitala woyera etc.
• Zakudya Zokoma: Confectionery, keke ndi ayisikilimu.
• Nyama yokonzedwa: Agalu otentha, tositi ya soseji, etc. 
• Zakudya zokometsera: Zophika, tchipisi, bagels, makeke, mabisiketi, etc. 
• Mafuta ena: Mafuta opangidwa ndi mbewu ndi masamba monga soya ndi mafuta a chimanga.
• Mafuta a Trans: Zakudya zomwe zili ndi "hydrogenated pang'ono" pamndandanda wazinthu.
• Mowa: Kumwa mowa mopitirira muyeso.

Zoyenera kudya pazakudya zotsutsana ndi kutupa?

Zalembedwa pansipa zakudya zoletsa kutupa Mutha kudya zambiri:

• Masamba: Broccoli, kabichi, Brussels zikumera, kolifulawa, etc.
• Zipatso: Makamaka zipatso zokongola monga mphesa ndi yamatcheri.
• Zipatso zokhala ndi mafuta ambiri: Avocado ndi azitona.
• Mafuta abwino: Mafuta a azitona ndi kokonati mafuta. 
• Nsomba zamafuta: Salmon, sardine, herring, mackerel ndi anchovies. 
• Mtedza: Ma almond ndi mitundu ina ya mtedza.
• Chokoleti: Chokoleti chakuda.
• Zonunkhira: Turmeric, fenugreek ndi sinamoni.
• Tiyi: Tiyi wobiriwira

Zokometsera zotsutsa-kutupa zomwe zimalepheretsa kutupa

Njira yosavuta yodyera zakudya zotsutsana ndi kutupa ndi kugwiritsa ntchito zonunkhira. Apa pali anti-yotupa zotsatiraZonunkhira ndi…

• Mphepo yamkuntho: Maphunziro turmericZasonyezedwa kuti curcumin, mankhwala omwe amapezeka mu uchi, amatha kuchepetsa kutupa m'thupi.
• Ginger: GingerMakhalidwe ake odana ndi kutupa akhala akudziwika kwa zaka mazana ambiri ndipo maphunziro a sayansi atsimikizira izi.
• Sinamoni: SinamoniIli ndi anti-yotupa komanso imalepheretsa kutupa.
• Adyo: adyo wanu Ma anti-inflammatory properties amachepetsa zizindikiro za nyamakazi.
• Cayenne: alireza ndi tsabola zina zotentha zimakhala ndi anti-inflammatory properties chifukwa zimakhala ndi mankhwala achilengedwe otchedwa capsaicincodes.
• Tsabola wakuda: Maphunziro, Black tsabolaadawonetsa kuti gulu la piperine linali lothandiza kumayambiriro kwa kutupa koopsa.
• Mkaka: Clove Ili ndi anti-inflammatory properties ndipo imagwiritsidwa ntchito ngati expectorant. 

Malangizo kuchepetsa kutupa

Khalani ndi chizoloŵezi ichi posintha zotsatirazi pamodzi ndi zakudya zathanzi:

• Zopatsa thanzi: Zina zowonjezera Mafuta a nsomba ndi curcumin, imapangitsa kuti zakudya zisamawonongeke.
• Zolimbitsa thupi pafupipafupi: Kuchita masewera olimbitsa thupi kumachepetsa zizindikiro zotupa komanso chiopsezo cha matenda aakulu. 
• Gona: Kugona mokwanira n’kofunika kwambiri. Ofufuza apeza kuti kugona kosagona bwino usiku kumawonjezera kutupa.

Ubwino wa zakudya zotsutsana ndi kutupa

Zakudya zotsutsana ndi kutupa zimakhala ndi ubwino wambiri:

• nyamakazi, kutupa matumbo syndrome, lupus ndi matenda ena a autoimmune.
• kunenepa kwambiri, matenda amtima, shuga, kupsinjika maganizo, khansa ndi kuchepetsa chiopsezo cha matenda ena.
• Amachepetsa zolembera zotupa m'magazi.
• Imawongolera shuga wamagazi, cholesterol ndi triglycerides.
• Zimapereka mphamvu.

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