Zakudya Zomwe Zimachotsa Kutupa M'thupi Ndi Kuyambitsa Kutupa M'thupi

Kutupa kumatha kukhala kwabwino komanso koyipa. Kumbali imodzi, zimathandiza kuteteza thupi ku matenda ndi kuvulala. Kumbali ina, kutupa kosatha kungayambitse kulemera ndi matenda. Kupsyinjika, zakudya zopanda thanzi, komanso kuchepa kwa ntchito kungapangitse ngoziyi.

Zakudya zina zimayambitsa kutupa m'thupi, pamene zina zimathandiza kuchepetsa kutupa. Pemphani "mndandanda wa zakudya zomwe zimachepetsa ndikuwonjezera kutupa m'thupi"...

Zakudya Zomwe Zimachepetsa Kutupa

zipatso za mabulosi

Zipatso zimakhala ndi fiber, mavitamini, ndi mchere. Ngakhale pali mitundu yambiri, ena mwa zipatso zomwe amadyedwa kwambiri ndi awa:

- Sitiroberi

- Ma Blueberries

- Rasipiberi

- Blackberry

Zipatso zimakhala ndi ma antioxidants otchedwa anthocyanins. Mankhwalawa ali ndi zotsatira zotsutsana ndi kutupa zomwe zingachepetse chiopsezo cha matenda.

Thupi limapanga maselo opha zachilengedwe (NK) omwe amathandiza kuti chitetezo cha mthupi chigwire bwino. Kafukufuku wina adapeza kuti amuna omwe amadya mabulosi abulu tsiku lililonse amapanga maselo a NK ochulukirapo kuposa amuna omwe sanadye.

Mu kafukufuku wina, amuna ndi akazi onenepa kwambiri omwe amadya sitiroberi anali ndi zizindikiro zochepa zotupa zomwe zimagwirizanitsidwa ndi matenda a mtima. 

Nsomba Zamafuta

Nsomba zonenepa ndi gwero lalikulu la mapuloteni ndi unyolo wautali wa omega 3 fatty acids, EPA ndi DHA. Ngakhale mitundu yonse ya nsomba ili ndi omega 3 fatty acids, nsomba zamafuta ambiri zili m'gulu la magwero abwino kwambiri, makamaka:

- Salimoni

- Sardines

- hering'i

- tuna

- Anchovy

EPA ndi DHA zimachepetsa kutupa, zomwe zingayambitse matenda a metabolic, matenda a mtima, shuga, ndi matenda a impso, pakati pa ena.

Amapangidwa pambuyo poti thupi lisandutse mafutawa acids kukhala mankhwala otchedwa resolvins ndi preservatives, omwe ali ndi zotsatira zotsutsana ndi kutupa.

M'maphunziro azachipatala, anthu omwe amadya nsomba za salimoni kapena EPA ndi DHA zowonjezera adachepetsa kuchuluka kwa cholembera cha C-reactive protein (CRP).

burokoli

burokoli Ndizopatsa thanzi kwambiri. Ndi masamba a cruciferous pamodzi ndi Brussels zikumera ndi kabichi. Kafukufuku akuwonetsa kuti kudya masamba ambiri a cruciferous kumalumikizidwa ndi chiopsezo chochepa cha matenda amtima ndi khansa. Izi zitha kukhala zokhudzana ndi zotsutsana ndi zotupa za ma antioxidants omwe ali nawo.

Broccoli ndi wolemera mu sulforaphane, antioxidant yomwe imalimbana ndi kutupa mwa kuchepetsa kutupa-kuyambitsa ma cytokines ndi ma NF-kB.

peyala

peyala Ili ndi potaziyamu, magnesium, fiber, ndi mafuta amoyo wathanzi omwe ali ndi monounsaturated. Lilinso ndi carotenoids ndi tocopherols, zomwe zakhala zikugwirizana ndi kuchepetsa chiopsezo cha khansa.

Kuphatikiza apo, pawiri yomwe imapezeka mu avocado imachepetsa kutupa m'maselo akhungu achichepere. Mu kafukufuku wina, pamene anthu adadya chidutswa cha avocado ndi hamburger, adawonetsa milingo yotsika ya zolembera zotupa za NF-kB ndi IL-6, poyerekeza ndi omwe adadya chitumbuwa chokha.

Tiyi wobiriwira

Tiyi wobiriwiraZasonyezedwa kuti zimachepetsa chiopsezo cha matenda a mtima, khansa, matenda a Alzheimer, kunenepa kwambiri ndi zina.

Zambiri mwazabwino zake ndi chifukwa cha antioxidant komanso anti-inflammatory properties, makamaka chinthu chotchedwa epigallocatechin-3-gallate (EGCG).

EGCG imalepheretsa kutupa mwa kuchepetsa kutupa kwa cytokine kupanga ndi kuwononga mafuta acids m'maselo.

tsabola

Vitamini C mu tsabola wa belu ndi tsabola wa cayenne ndi antioxidant wokhala ndi zotsutsana ndi zotupa zamphamvu.

tsabola wofiyira, sarcoidosisLili ndi quercetin, antioxidant yomwe imadziwika kuti imachepetsa kuwonongeka kwa okosijeni mwa anthu odwala matenda ashuga. Pepper imakhala ndi synapic acid ndi ferulic acid, zomwe zimatha kuchepetsa kutupa ndikulimbikitsa ukalamba wathanzi. 

bowa

bowandi minofu yopangidwa ndi mitundu ina ya bowa. Pali mitundu masauzande ambiri padziko lonse lapansi, koma ndi yowerengeka chabe yomwe imadyedwa komanso kulimidwa malonda.

Bowa ndi otsika kwambiri mu zopatsa mphamvu ndipo ali ndi mavitamini a B, selenium ndi mkuwa.

Bowa ali ndi ma lectin, phenols, ndi zinthu zina zomwe zimapereka chitetezo choletsa kutupa. Mtundu wapadera wa bowa wotchedwa "Lion's Mane" ukhoza kuchepetsa kutupa komwe kumawonekera mu kunenepa kwambiri.

Komabe, kafukufuku wina anapeza kuti kuphika bowa kumachepetsa gawo lalikulu la mankhwala oletsa kutupa, choncho ndi bwino kuwadya osaphika kapena osaphika pang'ono.

mphesa

mphesaLilinso ndi anthocyanins, omwe amachepetsa kutupa. Zingathenso kuchepetsa chiopsezo cha matenda osiyanasiyana monga matenda a mtima, shuga, kunenepa kwambiri, matenda a Alzheimer ndi matenda a maso.

Mphesa ndinso gulu lina lomwe lili ndi ubwino wambiri wathanzi. resveratrolNdi imodzi mwa magwero abwino kwambiri a ufa.

Mu kafukufuku wina, anthu omwe ali ndi matenda a mtima omwe amadya mbewu za mphesa tsiku ndi tsiku adachepetsa zizindikiro za jini zotupa, kuphatikizapo NF-kB.

Komanso, milingo ya adiponectin idawonjezeka; Izi ndi zabwino chifukwa milingo yotsika idalumikizidwa ndi kunenepa komanso chiopsezo chowonjezeka cha khansa.

Mphepo yamkuntho

Mphepo yamkunthoNdi zokometsera zokometsera kwambiri. Zimakopa chidwi kwambiri chifukwa cha zomwe zili mu curcumin, michere yoletsa kutupa.

Turmeric imathandizira kuchepetsa kutupa komwe kumakhudzana ndi nyamakazi, shuga, ndi matenda ena. Pamene anthu omwe ali ndi metabolic syndrome adatenga 1 gramu ya curcumin patsiku, adatsika kwambiri C RP poyerekeza ndi placebo.

Komabe, zingakhale zovuta kupeza curcumin yokwanira kuchokera ku turmeric yokha kuti ikhale ndi zotsatira zoonekeratu. Mu kafukufuku wina, amayi onenepa kwambiri omwe anatenga 2.8 magalamu a turmeric tsiku lililonse sanawonetse kusintha kwa zizindikiro zotupa.

ndi turmeric Black tsabola Kudya kumawonjezera zotsatira zake. Tsabola wakuda uli ndi piperine, yomwe imatha kuwonjezera kuyamwa kwa curcumin ndi 2000%.

mafuta owonjezera a azitona

mafuta owonjezera a azitona Ndi imodzi mwamafuta abwino kwambiri omwe mungadye. Lili ndi mafuta ambiri a monounsaturated ndipo ndilofunika kwambiri pazakudya za ku Mediterranean, zomwe zimapereka ubwino wambiri wathanzi.

Kafukufuku wambiri adasanthula zotsutsana ndi zotupa zamafuta a azitona. Zimalumikizidwa ndi kuchepetsedwa kwa chiwopsezo cha matenda amtima, khansa ya muubongo, ndi matenda ena oopsa.

Mu kafukufuku wa zakudya za ku Mediterranean, CRP ndi zizindikiro zina zambiri za kutupa zinachepetsedwa kwambiri mwa omwe amadya 50 ml ya mafuta a azitona tsiku lililonse.

Zotsatira za antioxidant oleosanthol mu mafuta a azitona zafananizidwa ndi mankhwala oletsa kutupa monga ibuprofen. 

Chokoleti Chakuda ndi Koka

Chokoleti chakuda Ndizokoma komanso zokhutiritsa. Lilinso ndi ma antioxidants omwe amachepetsa kutupa. Izi zimachepetsa chiopsezo cha matenda ndikuonetsetsa kuti ukalamba wathanzi.

Flavans ali ndi udindo wotsutsa-kutupa zotsatira za chokoleti komanso amasunga maselo a endothelial omwe amachititsa kuti mitsempha ikhale yathanzi.

Mu kafukufuku wina, osuta adawonetsa kusintha kwakukulu kwa endothelial ntchito maola awiri atadya chokoleti chokhala ndi flavanol yambiri. Kuti mupindule ndi zotsutsana ndi zotupa, ndikofunikira kudya chokoleti chakuda ndi cocoa osachepera 70%.

tomato

tomatoali ndi vitamini C, potaziyamu, ndi lycopene; Ndi antioxidant yokhala ndi zotsutsana ndi zotupa.

Lycopene ndiwothandiza makamaka pochepetsa mankhwala oletsa kutupa omwe amakhudzana ndi mitundu yosiyanasiyana ya khansa.

Kafukufuku wina adapeza kuti kumwa madzi a phwetekere kumachepetsa kwambiri zolembera zotupa mwa amayi onenepa kwambiri.

Powunikanso kafukufuku yemwe adasanthula mitundu yosiyanasiyana ya lycopene, ofufuza adapeza kuti tomato ndi zinthu za phwetekere zimachepetsa kutupa kuposa lycopene supplementation.

Kuphika tomato mu mafuta a azitona kumawonjezera kuyamwa kwa lycopene. Izi ndichifukwa choti lycopene ndi carotenoid yosungunuka m'mafuta.

chitumbuwa

chitumbuwaNdi chipatso chodzaza ndi ma antioxidants okoma monga anthocyanins olimbana ndi kutupa ndi makatekini. Pakafukufuku wina, anthu atadya 280 magalamu a yamatcheri patsiku kwa mwezi umodzi ndikusiya kudya yamatcheri, milingo yawo ya CRP idatsika ndikukhalabe kwa masiku 28.

 Zakudya Zomwe Zimayambitsa Kutupa

Shuga ndi high fructose chimanga manyuchi

Table shuga (sucrose) ndi madzi a chimanga a fructose (HFCS) ndi mitundu iwiri ikuluikulu ya shuga wowonjezera. Shuga imakhala ndi 50% shuga ndi 50% fructose, pomwe manyuchi a chimanga a fructose amakhala pafupifupi 55% fructose ndi 45% shuga.

Chimodzi mwa zotsatira za kumwa shuga ndi kuwonjezeka kwa kutupa, komwe kungayambitse matenda. Pakafukufuku wina, mbewa zitapatsidwa sucrose yayikulu, zidapanga khansa ya m'mawere yomwe idafalikira pang'ono m'mapapo, chifukwa cha kutupa kwa shuga.

Mu china, anti-kutupa mphamvu ya omega 3 mafuta acids idasokonekera mu mbewa zomwe zimadyetsedwa ndi shuga wambiri.

M'mayesero achipatala omwe amaperekedwa nthawi zonse, soda, mkaka, kapena madzi, anthu okhawo omwe ali m'gulu la soda ndi omwe amakweza uric acid, zomwe zimapangitsa kutupa ndi kukana insulini.

Shuga imatha kukhala yovulaza chifukwa imakhala ndi fructose yambiri. Ngakhale kuti zipatso ndi ndiwo zamasamba zili ndi fructose pang’ono, shuga m’zakudya zachilengedwe zimenezi si woopsa ngati wowonjezera shuga.

Kugwiritsa ntchito kwambiri fructose kungayambitse kunenepa kwambiri, kukana insulini, shuga, matenda a chiwindi, khansa, komanso matenda a impso.

Ofufuza apeza kuti fructose imayambitsa kutupa m'maselo a endothelial omwe amayendera mitsempha yamagazi.

Mafuta Opanga A Trans

mafuta opangira trans, Amapangidwa powonjezera haidrojeni kumafuta osakanizidwa amadzimadzi kuti apeze mafuta olimba kwambiri.

Mafuta a TransNthawi zambiri amalembedwa ngati "mafuta ochepa a hydrogenated" pamindandanda yazakudya. Ma margarine ambiri amakhala ndi mafuta osinthika ndipo nthawi zambiri amawonjezedwa ku zakudya zosinthidwa kuti awonjezere moyo wawo wa alumali.

Mosiyana ndi mafuta achilengedwe omwe amapezeka mkaka ndi nyama, mafuta opangira mafuta amadziwika kuti amayambitsa kutupa ndikuwonjezera chiopsezo cha matenda.

Kupatula kuchepetsa cholesterol yopindulitsa ya HDL, mafuta osinthika awonetsedwanso kuti amasokoneza magwiridwe antchito a endothelial cell omwe ali m'mitsempha.

Kugwiritsa ntchito mafuta opangira mafuta opangira mafuta kumagwirizanitsidwa ndi zizindikiro zotupa kwambiri monga interleukin 6 (IL-6), tumor necrosis factor (TNF) ndi C-reactive protein (CRP).

Mu kuyesa kosasinthika kwa amayi okalamba ocheperapo, mafuta a soya a hydrogenated adachulukitsa kutupa kuposa mafuta a kanjedza ndi mpendadzuwa.

Kafukufuku wa amuna athanzi omwe ali ndi cholesterol yayikulu awonetsa kuwonjezereka kofananira kwa zolembera za kutupa poyankha mafuta a trans.

Mafuta a masamba ndi mbewu

Kudya mafuta a masamba sikuli bwino. Mosiyana ndi mafuta owonjezera a azitona ndi mafuta a kokonati, mafuta a masamba ndi mbewu nthawi zambiri amapezeka mwa kuchotsa zakudya pogwiritsa ntchito zosungunulira monga hexane, chigawo chimodzi cha mafuta.

Mafuta a masamba; Muli chimanga, safflower, mpendadzuwa, canola (omwe amadziwikanso kuti rapeseed), mtedza, sesame ndi mafuta a soya. Kugwiritsa ntchito mafuta a masamba kwakula kwambiri m'zaka zaposachedwa.

Mafutawa amakhala owonongeka chifukwa cha okosijeni chifukwa cha kapangidwe ka mafuta acids a polyunsaturated. Kuphatikiza pa kukonzedwa kwambiri, mafutawa amalimbikitsa kutupa chifukwa cha kuchuluka kwawo kwa omega 6 fatty acid.

ma carbohydrate oyeretsedwa

Zakudya zama carbohydrate ndizodziwika bwino kwambiri. Koma chowonadi ndichakuti sikungakhale koyenera kuwonetsa kuti ma carbohydrate onse ndi oyipa. Kugwiritsa ntchito ma carbohydrate oyeretsedwa, okonzedwa kungayambitse kutupa, motero kudwala.

ma carbohydrate oyeretsedwaUlusi wambiri wachotsedwa. Fiber imathandizira kukhuta, imathandizira kuwongolera shuga m'magazi ndikudyetsa mabakiteriya opindulitsa m'matumbo.

Ofufuzawo akuti mafuta oyeretsedwa m'zakudya zamakono amatha kulimbikitsa kukula kwa mabakiteriya otupa m'matumbo, omwe amatha kukulitsa chiwopsezo cha kunenepa kwambiri komanso matenda otupa m'matumbo.

Ma carbohydrate oyengedwa amakhala ndi index yayikulu ya glycemic (GI) kuposa chakudya chosasinthidwa. Zakudya za GI yapamwamba zimakweza shuga m'magazi mwachangu kuposa zakudya zotsika za GI.

Mu kafukufuku wina, achikulire omwe amadya zakudya zambiri za GI anali ndi mwayi wofa ndi matenda otupa monga COPD nthawi 2.9.

Mu kafukufuku woyendetsedwa, anyamata athanzi omwe amadya magalamu 50 amafuta oyeretsedwa mu mawonekedwe a mkate woyera adawonjezera kuchuluka kwa shuga m'magazi ndikuyankha kuwonjezereka kwa chizindikiro chotupa cha Nf-kB.

mowa wambiri

Kumwa mowa wambiri kungayambitse mavuto aakulu. Mu kafukufuku wina, cholembera chotupa cha CRP chinawonjezeka mwa anthu omwe amamwa mowa. Akamamwa mowa kwambiri, CRP yawo imakwera kwambiri.

Anthu omwe amamwa mowa nthawi zambiri amakhala ndi vuto loti mabakiteriya amatuluka m'matumbo ndi kutuluka m'thupi. Nthawi zambiri kuchucha m'matumbo Matendawa, omwe amatchedwa matendawa, amatha kuyambitsa kutupa komwe kumabweretsa kuwonongeka kwa chiwalo.

nyama yokonzedwa

Kudya nyama yokonzedwa kumawonjezera chiopsezo cha matenda a mtima, shuga, khansa ya m'mimba ndi khansa ya m'matumbo. Mitundu ya nyama yokonzedwa imaphatikizapo soseji, nyama yankhumba, ham, nyama yosuta.

Nyama yophikidwa imakhala ndi glycation end product (AGE) kuposa nyama zina zambiri. ZAKA zimapangidwa mwa kuphika nyama ndi zakudya zina pa kutentha kwakukulu.

Zimadziwika kuti zimayambitsa kusintha kwa kutupa komwe kungayambitse matenda. Chiyanjano cha matenda onse okhudzana ndi kukonzedwa kwa nyama, khansa ya m'matumbo, ndi yamphamvu.

Ngakhale kuti pali zinthu zambiri zomwe zimathandizira kukula kwa khansa ya m'matumbo, njira imodzi imaganiziridwa kuti ndiyo kuyankha kotupa kwa nyama yokonzedwa mogwirizana ndi ma cell a m'matumbo.