Zvokudya Zvinobvisa Kuzvimba MuMuviri uye Zvinokonzera Kuzvimba Mumuviri

Kuzvimba kunogona kuva zvose zvakanaka nezvakaipa. Kune rumwe rutivi, inobatsira kudzivirira muviri kubva kuhutachiona uye kukuvara. Kune rumwe rutivi, kuzvimba kusingaperi kunogona kukonzera uremu uye kurwara. Kushushikana, chikafu chakagadzirwa zvisina hutano, uye mazinga ekuita mashoma anogona kuwedzera njodzi iyi.

Zvimwe zvekudya zvinokonzeresa kuzvimba mumuviri, nepo zvimwe zvinobatsira kuderedza kuzvimba. Chikumbiro "Rondedzero yezvokudya zvinoderedza uye zvinowedzera kuzvimba mumuviri"...

Zvokudya Zvinoderedza Kuzvimba

berry michero

Maberry akazadzwa nefiber, mavhitaminzi, uye mamineral. Kunyangwe paine akawanda emhando dzakasiyana, mamwe anonyanya kudyiwa ma berries anosanganisira:

- Strawberry

- Blueberries

– Raspberry

- Blackberry

Michero ine antioxidants inonzi anthocyanins. Mishonga iyi ine anti-inflammatory mhedzisiro inogona kuderedza njodzi yechirwere.

Muviri unobereka masero emuurayi echisikigo (NK) anobatsira immune system kushanda zvakanaka. Imwe ongororo yakawana kuti varume vaidya mablueberries zuva rega rega vakagadzira zvakanyanya NK masero kupfuura varume vasina.

Mune imwe chidzidzo, varume nevakadzi vakafuta vakadya sitiroberi vaive nemazinga akaderera emamwe mavanga ekuzvimba ane chekuita nechirwere chemoyo. 

Hove Yemafuta

Hove dzine mafuta inzvimbo huru yeprotein uye refu-chain omega 3 fatty acids, EPA uye DHA. Kunyange marudzi ese ehove aine omega 3 fatty acids, hove dzine mafuta dziri pakati pezvakanakisa, kunyanya:

– Salmon

- Sardines

- herring

– tuna

- Anchovy

EPA neDHA inoderedza kuzvimba, mamiriro anogona kutungamira kune metabolic syndrome, chirwere chemoyo, chirwere cheshuga, uye chirwere cheitsvo, pakati pevamwe.

Inoumbwa mushure mekunge muviri wagadzirisa aya mafuta acids mumakemikari anonzi resolvins uye anochengetedza, ane anti-inflammatory effects.

Muzvidzidzo zvekiriniki, vanhu vakadya salmon kana EPA uye DHA supplements vaive vadzikira mazinga ekuzvimba marker C-reactive protein (CRP).

broccoli

broccoli Inovaka muviri zvakanyanya. Iwo muriwo wecruciferous pamwe chete neBrussels inomera uye makabheji. Zvidzidzo zvinoratidza kuti kudya mimwe miriwo yecruciferous kwakabatana nekuderedza njodzi yechirwere chemoyo uye kenza. Izvi zvinogona kunge zvine hukama neanopesana nekuzvimba mhedzisiro ye antioxidants yavainayo.

Broccoli yakapfuma mu sulforaphane, antioxidant inorwisa kuzvimba nekudzikisa kuzvimba-kukonzeresa cytokines uye NF-kB mazinga.

yekotapeya

yekotapeya Yakazara ne potassium, magnesium, fiber, uye mwoyo-ane utano monounsaturated mafuta. Iyo inewo carotenoids uye tocopherols, iyo yakabatanidzwa kune yakaderedzwa njodzi yegomarara.

Pamusoro pezvo, komisheni inowanikwa muavocado inoderedza kuzvimba mumasero madiki eganda. Mune imwe ongororo, vanhu pavakadya chimedu cheavocado nehamburger, vakaratidza mazinga akaderera ezviratidziro zveNF-kB uye IL-6, zvichienzaniswa nevatori vechikamu vakadya hamburger chete.

Green tea

Green teaYakaratidzwa kuderedza njodzi yechirwere chemoyo, kenza, chirwere cheAlzheimer, kufutisa uye mamwe mamiriro.

Zvizhinji zvezvibatsiro zvayo zvinokonzerwa ne antioxidant uye anti-inflammatory properties, kunyanya chinhu chinonzi epigallocatechin-3-gallate (EGCG).

EGCG inodzivisa kuzvimba nekuderedza kugadzirwa kwe cytokine uye kukuvadza mafuta acids mumasero.

beaver

Vitamin C mubhero mhiripiri uye cayenne mhiripiri ndeye antioxidant ine simba rinopesana nekuzvimba mhedzisiro.

Mhiripiri tsvuku, sarcoidosisIine quercetin, antioxidant inozivikanwa kuderedza chiratidzo chekukuvara kweoxidative muvanhu vane chirwere cheshuga. Pepper ine synapsic acid uye ferulic acid, iyo inogona kuderedza kuzvimba uye kukurudzira kuchembera kune hutano. 

howa

howazvimiro zvenyama zvinogadzirwa nemamwe marudzi efungi. Kune zviuru zvemarudzi akasiyana pasi rose, asi mashoma chete ndiwo anodyiwa uye anorimwa pakutengesa.

Howa dzakanyanya kuderera mumakoriyori uye dzakapfuma muB mavitamini, selenium uye mhangura.

Howa dzine lectins, phenols, uye zvimwe zvinhu zvinopa anti-inflammatory protection. Mhando yakakosha yefungus inonzi "Shumba's Mane" inogona kuderedza kuzvimba kwegiredhi rezasi kunoonekwa mukufuta.

Zvakadaro, imwe ongororo yakawana kuti kubika howa kunoderedza chikamu chikuru chemishonga inorwisa-kuzvimba, saka zviri nani kuhudya husina kubikwa kana kubikwa zvishoma.

girepisi

girepisiIinewo anthocyanins, iyo inoderedza kuzvimba. Inogona zvakare kuderedza njodzi yezvirwere zvakasiyana-siyana senge chirwere chemoyo, chirwere cheshuga, kufutisa, chirwere cheAlzheimer uye matambudziko emaziso.

Mazambiringa zvakare mumwe musanganiswa une hutano hwakawanda. resveratrolNdiyo imwe yenzvimbo dzakanakisisa dzeupfu.

Mune imwe ongororo, vanhu vane moyo mamiriro avo vaidya mhodzi dzemazambiringa zuva nezuva vakawana kudzikiswa kweanopisa majini mamaki, kusanganisira NF-kB.

Uyewo, adiponectin mazinga akawedzerwa; Izvi zvakanaka nekuti mazinga akaderera akave akabatana nekurema uye njodzi yakawedzera yegomarara.

Turmeric

TurmericIyo inonhuwira yakasimba-inonaka. Iyo inokwezva kutarisisa kwakawanda nekuda kweiyo yemukati ye curcumin, inorwisa-kuzvimba chikafu.

Turmeric inoshanda mukuderedza kuzvimba kwakabatana nearthritis, chirwere cheshuga, uye zvimwe zvirwere. Apo vanhu vane metabolic syndrome vakatora 1 gramu ye curcumin pazuva, vakawana kuderera kukuru muC RP kana ichienzaniswa ne placebo.

Nekudaro, zvinogona kuve zvakaoma kuwana yakakwana curcumin kubva kune turmeric yega kuti ive neinooneka mhedzisiro. Mune imwe chidzidzo, vakadzi vakaremerwa vakatora 2.8 gramu yeturmeric zuva rega rega vakaratidza kusavandudzika kwezviratidzo zvekupisa.

pamwe neturmeric mhiripiri nhema Kudya kunowedzera migumisiro yayo. Pepper yakasviba ine piperine, iyo inogona kuwedzera curcumin kutora ne2000%.

extra virgin mafuta omuorivhi

extra virgin mafuta omuorivhi Ndiyo imwe yemafuta ane hutano aunogona kudya. Yakapfuma mumafuta e-monounsaturated uye ndiyo inonyanya kukosha kudya kweMediterranean, ichipa hutano hwakawanda hunobatsira.

Zvidzidzo zvakawanda zvakaongorora anti-inflammatory properties yemafuta emuorivhi. Iyo yakabatana nenjodzi yakaderedzwa yechirwere chemoyo, kenza yehuropi, uye mamwe mamiriro akakomba ehutano.

Muchidzidzo chekudya cheMedithera, CRP uye mamwe akawanda mamakisi ekuzvimba zvakaderedzwa zvakanyanya kune avo vakadya 50 ml yemafuta omuorivhi zuva nezuva.

Mhedzisiro ye antioxidant oleosanthol mumafuta emuorivhi yakaenzaniswa nemishonga inorwisa-kuzvimba senge ibuprofen. 

Dark Chocolate uye Kocoa

Chokoreti yakasviba Zvinonaka uye zvinogutsa. Iinewo antioxidants inoderedza kuzvimba. Izvi zvinoderedza njodzi yechirwere uye zvinovimbisa kuchembera kune hutano.

Flavans inokonzera anti-inflammatory effects ye chokoreti uye inochengetedza endothelial masero anoita kuti tsinga dzive nehutano.

Mune imwe tsvakurudzo, vanosvuta vakaratidza kuvandudzwa kukuru mu endothelial basa maawa maviri mushure mekudya chokoreti ine high flavanol content. Kuti uwane mabhenefiti ekurwisa-kuzvimba, zvinodikanwa kudya chokoreti yakasviba neinenge 70% yecocoa.

madomasi

madomasiane vhitamini C yakawanda, potassium, uye lycopene; Iyo antioxidant ine inonakidza anti-inflammatory properties.

Lycopene inonyanya kubatsira mukudzikisa pro-kuzvimba makomisheni ane chekuita nemhando dzakasiyana dzegomarara.

Imwe ongororo yakawana kuti kunwa muto wematomatisi kwakadzikira zvakanyanya zviratidzo zvekuzvimba muvakadzi vakafuta.

Mukuongorora kwezvidzidzo zvakaongorora nzira dzakasiyana dze lycopene, vaongorori vakawana kuti matomatisi nematomatisi zvigadzirwa zvakaderedza kuzvimba kupfuura lycopene supplementation.

Kubika tomate mumafuta emuorivhi kunowedzera kubatwa kwe lycopene. Izvi zvinodaro nekuti lycopene i-fat-soluble carotenoid.

Cherry

CherryIcho muchero wakapfuma mune zvinonaka antioxidants senge kuzvimba-kurwisa anthocyanins uye makatechini. Mune imwe ongororo, mushure mekunge vanhu vadya 280 gramu ye cherries pazuva kwemwedzi uye vakarega kudya cherries, CRP yavo yakaderera uye yakaramba yakadaro kwemazuva makumi maviri nemasere.

 Zvokudya Zvinokonzera Kuzvimba

Shuga uye high fructose chibage manyuchi

Tafura shuga (sucrose) uye high fructose corn syrup (HFCS) ndiwo marudzi maviri makuru eshuga yakawedzerwa. Shuga ine 50% glucose uye 50% fructose, nepo high fructose sirasi yechibage ine inenge 55% fructose uye 45% glucose.

Imwe yemigumisiro yekushandiswa kwehuga ndeyekuwedzera kuzvimba, izvo zvinogona kukonzera kurwara. Mune imwe ongororo, mbeva padzakapihwa yakakwira sucrose, dzakaita kenza yemazamu iyo yakanga yapararira kumapapu, nekuda kwekuzvimba kweshuga.

Mune imwe, iyo anti-inflammatory effect ye omega 3 fatty acids yakakanganiswa mumakonzo akadyiswa kudya kweshuga.

Muchiyedzo chekiriniki chisina kujairika chakapihwa nguva dzose pasoda, soda yekudya, mukaka, kana mvura, vanhu chete vari muboka resoda yenguva dzose vaive vakwidza uric acid, zvichikonzera kuzvimba uye kushorwa kwe insulin.

Shuga inogona kukuvadza nekuti ine yakawandisa yefructose. Kunyange zvazvo michero nemiriwo zvine zvishoma zvefructose, shuga iri mune izvi zvekudya zvepanyama haina kukuvadza seshuga yakawedzerwa.

Kushandisa yakawandisa fructose kunogona kukonzera kufutisa, insulin kuramba, chirwere cheshuga, mafuta ane chiropa chirwere, kenza uye chirwere cheitsvo chisingaperi.

Vatsvakurudzi vakaona kuti fructose inokonzera kuzvimba mumasero endothelial anotenderera tsinga dzeropa.

Artificial Trans Fats

artificial trans mafuta, Inogadzirwa nekuwedzera hydrogen kumafuta asina kuomeswa emvura kuti awane mamwe mafuta akasimba.

Trans mafutaanowanzo kunyorwa se "partially hydrogenated" oiri pane engredient rondedzero pazvinyorwa zvekudya. Majarini mazhinji ane trans mafuta uye anowanzowedzerwa kune zvakagadzikiswa chikafu kuti uwedzere hupenyu hwavo hwesherufu.

Kusiyana nemafuta echisikigo anowanikwa mumukaka nenyama, mafuta ekufambisa anozivikanwa anokonzera kuzvimba uye kuwedzera njodzi yechirwere.

Kunze kwekuderedza kunobatsira HDL cholesterol, mafuta emafuta akave akaratidzwawo kukanganisa kushanda kwemasero endothelial akavhara tsinga.

Kushandisa mafuta ekufambisa kwemafuta kwave kwakabatanidzwa nehuwandu hwehutachiona hwehutachiona hwakadai se interleukin 6 (IL-6), tumor necrosis factor (TNF) uye C-reactive protein (CRP).

Muchiyedzo chakasarudzika chevakadzi vakura vasina uremu, hydrogenated soya bean mafuta zvakanyanya kuwedzera kuzvimba kupfuura mafuta emichindwe nesunflower.

Zvidzidzo zvevarume vane hutano vane high cholesterol zvakaratidza kuwedzera kwakafanana mumaki ekuzvimba mukupindura kune trans mafuta.

Vegetable uye Mbeu Mafuta

Kushandisa mafuta emiriwo hakuna hutano hwakanaka. Kusiyana nemafuta emuorivhi ekuwedzera uye kokonati mafuta, mafuta emuriwo nembeu anowanzo kuwanikwa kuburikidza nekubvisa zvinovaka muviri uchishandisa zvinonyungudutsa zvakaita sehexane, chikamu chepeturu.

Mafuta emiriwo; Iine chibage, safflower, sunflower, canola (inozivikanwawo serapeseed), nzungu, sesame nemafuta esoya. Kushandiswa kwemafuta emiriwo kwakawedzera zvakanyanya mumakore achangopfuura.

Aya mafuta anowanzo kuvadzwa neoxidation nekuda kwechimiro che polyunsaturated fatty acids. Pamusoro pekugadziriswa zvakanyanya, mafuta aya anokurudzira kuzvimba nekuda kweiyo yakanyanya omega 6 fatty acid yemukati.

makabhohaidhiretsi akacheneswa

Makabhohaidhiretsi anozivikanwa zvakaipa. Asi chokwadi ndechekuti hazvingave zvakanaka kuratidza ese makabhohaidhiretsi seakaipa. Kushandisa macarbohydrates akacheneswa, akagadzirwa anogona kukonzera kuzvimba, uye nekudaro kurwara.

makabhohaidhiretsi akacheneswaMazhinji efibers akabviswa. Fiber inobatsira kuguta, inovandudza kudzora shuga yeropa uye inodyisa mabhakitiriya anobatsira ari mumatumbu.

Vatsvagiri vanoshuma kuti macarbohydrates akacheneswa mukudya kwemazuva ano anogona kukurudzira kukura kwehutachiona hwehuturu, izvo zvinogona kuwedzera njodzi yekufutisa uye kuzvimba bowel chirwere.

Makabhohaidhiretsi akacheneswa ane yakakwira glycemic index (GI) pane isina kugadzirwa makabhohaidhiretsi. High GI chikafu chinosimudza shuga yeropa nekukurumidza kupfuura yakaderera GI chikafu.

Mune imwe ongororo, vanhu vakuru vakadya yakawanda-GI chikafu chaive chakapetwa ka2.9 mukana wekufa nechirwere chinoputika seCOPD.

Muchidzidzo chinodzorwa, varume vechidiki vane hutano vakadya magiramu makumi mashanu emakrohydrates akacheneswa muchimiro chechingwa chena akanga awedzera mazinga eshuga yeropa uye vakapindura kuwedzera kwechiratidzo chekuputika Nf-kB.

doro rakawandisa

Kunwa doro rakawanda kunogona kukonzera matambudziko makuru. Mune imwe ongororo, iyo yekuzvimba marker CRP yakawedzera muvanhu vakanwa doro. Kunyanya kunwa doro kwavanoita, kunowedzera CRP yavo.

Vanhu vanonwa vanowanzoita dambudziko rekuti mabhakitiriya abude mucolon uye kunze kwemuviri. Kazhinji leaky gut Chimiro ichi, chinodaidzwa kuti ichi, chinogona kukonzera kuzvimba kwakapararira kunotungamira mukukuvadzwa kwenhengo.

nyama yakagadzirwa

Kudya nyama yakagadzikwa kunowedzera njodzi yechirwere chemoyo, chirwere cheshuga, gomarara remudumbu uye gomarara remudumbu. Mhando dzenyama dzakagadzirwa dzinosanganisira soseji, bhekoni, ham, nyama inoputa.

Nyama yakagadziriswa ine yakawedzera glycation end products (AGEs) kupfuura dzimwe nyama zhinji. MAZERE anoumbwa nekubika nyama nezvimwe zvekudya patembiricha yepamusoro.

Zvinozivikanwa kuti zvinokonzeresa shanduko yezvimba zvinogona kukonzera chirwere. Kubatana kwezvirwere zvose zvinosanganiswa nekushandiswa kwenyama, kenza yekoloni, yakasimba.

Kunyange zvazvo zvinhu zvakawanda zvichikonzera kukura kwekenza yekoloni, imwe nzira inofungidzirwa kuva mhinduro yekuzvimba kune nyama yakagadzirwa maererano nemasero kubva mukoloni.