Chii chinonzi Anti-Inflammatory Nutrition, Zvinoitika Sei?

Kuzvimba maitiro echisikigo anobatsira kuti muviri uzviporese. Dzimwe nguva mamiriro acho anowedzera uye anova asingagumi. Kuzvimba kunogara kwemavhiki, mwedzi, kana makore uye kunokonzera matambudziko ehutano akasiyana. Kudya kunofanirwa kutariswa kuderedza kuzvimba kusingaperi kunonzi anti-inflammatory nutrition. 

Chii chinonzi kuzvimba?

Kuzvimba ndiko kuita kwemuviri kunenge kwaita kukuvara kana utachiona hunokonzera kutsvuka, kuzvimba, kurwadziwa, kana kupisa. Inodzivirira muviri kubva kuhutachiona, zvirwere kana kukuvara.

Acute kuzvimba inodzivirira, redunhu mhinduro kune hutachiona kana kukuvara. Zvinoitika kuporesa muviri uye kudzorera zvakajairika tishu kushanda.

Kana kuzvimba kuchienderera mberi kwenguva yakareba, kunova kusingaperi kuzvimba. Kuzvimba kwenguva refu kunogona kuve mhedzisiro yehutachiona, autoimmune reaction, kana allergy. Kuzvimba kwerudzi urwu kunotungamira kuzvirwere zvakaita seshuga, chirwere chemoyo, chiropa chine mafuta uye gomarara.

Chii chinokonzera kuzvimba?

Mararamiro ezvinhu uye kudya kunokonzera kuzvimba.

• Shuga yakakwirira uye high fructose chibage manyuchi Zvokudya zvisina utano, zvakadai sezvinhu, zvinotungamirira ku insulin kuramba, chirwere cheshuga uye kufutisa.
• Kudya makabhohaidhiretsi akacheneswa sechingwa chichena kunokonzera kuzvimba, insulin kuramba uye kufutisa.
• Zvokudya zvakagadziriswa zvine mafuta emafuta zvinokurudzirawo kuzvimba.
• Mafuta emiriwo anoshandiswa mune zvakawanda zvekudya zvakagadzikiswa zvakare Ndicho chimwe chezvokudya zvinokonzeresa kuzvimba.
• Kunwa doro zvakanyanyisa uye nyama yakagadzirwa zvinokonzera kuzvimba.
• Mararamiro ekugara anokonzera kuzvimba.

Kuzvimba kunoderera sei?

Kuti uderedze kuzvimba, iwe unofanirwa kudya anti-inflammatory foods. 

• Dzivisa kudya kwakagadzirwa, pamwe chete nekudya chikafu-dense chikafu chine antioxidants.
• Idya chikafu chinopesana nekuputika kuti uve nechokwadi chehutano hweprotein, makabhohaidhiretsi uye mafuta pakudya kwega kwega.
• Mediterranean DietIcho chikafu chinonzi anti-inflammatory.
• Vegetarian diet Inobatsirawo kuderedza kuzvimba.

Chii chisingagoni kudyiwa pane anti-inflammatory diet?

Zvimwe zvekudya zvinozivikanwa kuti zvinokonzeresa kuzvimba. Deredza kana kurega kudya izvi zvachose:

• Shuga zvinwiwa: Shuga sodas uye muto. 
• Makabhohaidhiretsi akacheneswa: Chingwa chichena, pasta chena nezvimwewo.
• Desserts: Confectionery, keke uye ice cream.
• Nyama yakagadzirwa: Imbwa dzinopisa, tositi yesoseji, nezvimwe. 
• Zvikafu zvakagadziriswa snack: Crackers, machipisi, mabheji, makeke, mabhisikiti, nezvimwe. 
• Mamwe mafuta: Mafuta akagadzirwa nembeu nemuriwo akaita sesoyabhinzi nemafuta echibage.
• Trans mafuta: Zvikafu zvine "chikamu hydrogenated" mune ingredient rondedzero.
• Doro: Kunwa doro zvakanyanyisa.

Chii chekudya pane anti-inflammatory diet?

Yakanyorwa pazasi anti-inflammatory foods Unogona kudya zvakawanda:

• Vegetables: Broccoli, kabichi, Brussels inomera, cauliflower, nezvimwewo.
• Zvibereko: Kunyanya michero ine mavara yakaita semazambiringa nemacherries.
• Zvibereko zvine mafuta akawanda: Avocado uye maorivhi.
• Mafuta ane hutano: Mafuta omuorivhi uye kokonati mafuta. 
• Hove dzine mafuta: Salmon, sardine, herring, mackerel uye anchovies. 
• Nzungu: Almonds nemamwe marudzi enzungu.
• Chokoreti: Chokoreti yakasviba.
• Zvinonhuwirira: Turmeric, fenugreek uye sinamoni.
• Tea: Green tea

Anti-anopisa zvinonhuwira zvinodzivirira kuzvimba

Nzira iri nyore yekudya anti-inflammatory foods ndeye kushandisa zvinonhuwira. Heino anti-inflammatory effectZvinonhuwirira ne…

• Turmeric: Zvidzidzo turmericZvidzidzo zvakaratidza kuti curcumin, komisheni inowanikwa mumvura, inogona kuderedza kuzvimba mumuviri.
• Tsangamidzi: TsangamidziZvinhu zvaro zvinorwisa-kuzvimba zvave zvichizivikanwa kwemazana emakore, uye zvidzidzo zvesainzi zvakazvisimbisa.
• Cinnamon: SinamoniIine anti-inflammatory properties uye inodzivirira kuzvimba.
• Garlic: garlic yako Iro anti-inflammatory properties inobvisa zviratidzo zveArthritis.
• Cayenne: cayenne nemamwe mapepper anopisa ane anti-inflammatory properties nekuti ane natural compounds anonzi capsaicides.
• Black pepper: Zvidzidzo, mhiripiri nhemayakaratidza kuti iyo piperine compound, inowanikwa mu , inoshanda mukutanga kwechirwere chekuputika.
• Clove: Clove Iine anti-inflammatory properties uye inoshandiswa se expectorant. 

Mazano ekuderedza kuzvimba

Ita izvi tsika nekuita shanduko dzinotevera pamwe nekudya kune hutano:

• Nutritional supplements: Zvimwe zvinowedzera Mafuta ehove uye, kufanana ne curcumin, inowedzera anti-inflammatory effects yezvokudya.
• Kurovedza muviri nguva dzose: Kudzidzira muviri kunoderedza zviratidzo zvekuzvimba uye njodzi yechirwere chisingaperi. 
• Kurara: Kurara kwakakwana kunokosha zvikuru. Vatsvakurudzi vakaona kuti kurara kusina kunaka kunowedzera kuzvimba.

Benefits anti-inflammatory nutrition

Anti-kuzvimba chikafu chinopa akawanda mabhenefiti:

• arthritis, kuzvimba bowel syndrome, lupus uye inorapa zvimwe zvirwere zve autoimmune.
• kufutisa, chirwere chemoyo, chirwere cheshuga, kuora mwoyo, gomarara uye kuderedza njodzi yezvimwe zvirwere.
• Inoderedza zviratidzo zvinoputika muropa.
• Inogadzirisa shuga yeropa, cholesterol uye triglyceride mazinga.
• Inopa simba.

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