Anti-Inflammatory Nutrition ke Eng, E Etsahala Joang?

Ho ruruha ke mokhoa oa tlhaho o thusang 'mele hore o iphekole. Ka linako tse ling boemo boo bo mpefala ’me e be bo sa foleng. Ho ruruha ho sa foleng ho tsoela pele ka libeke, likhoeli, kapa lilemo 'me ho baka mathata a mangata a bophelo bo botle. Lijo tse lokelang ho nkoa e le ho fokotsa ho ruruha ho sa foleng li bitsoa phepo e khahlanong le ho ruruha. 

Ho ruruha ke eng?

Ho ruruha ke tsela ea tlhaho eo 'mele o itšoarang ka eona ho tsoa kotsi kapa tšoaetso e bakang bofubelu, ho ruruha, bohloko, kapa mocheso. E sireletsa 'mele khahlanong le tšoaetso, maloetse kapa kotsi.

Ho ruruha ho matla ke tšireletso, karabelo ea libaka ho tšoaetso kapa kotsi. E etsahala ho folisa 'mele le ho tsosolosa tšebetso e tloaelehileng ea lisele.

Haeba ho ruruha ho tsoela pele ka nako e telele, ho fetoha ho ruruha ho sa foleng. Ho ruruha ho sa feleng ho ka bakoa ke tšoaetso, autoimmune reaction, kapa allergy. Mofuta ona oa ho ruruha o lebisa mafung a kang lefu la tsoekere, lefu la pelo, lefu la sebete sa mafura le kankere.

Ke eng e bakang ho ruruha?

Mekhoa ea bophelo le lijo li baka ho ruruha.

• Tsoekere e phahameng le sirapo ea poone e phahameng ea fructose Lijo tse se nang bophelo bo botle, joalo ka lintho, li baka insulin ho hanyetsa, lefu la tsoekere le botenya.
• Ho ja lik'habohaedreite tse hloekisitsoeng joalo ka bohobe bo bosoeu ho baka ho ruruha, ho hanyetsa insulin le botenya.
• Lijo tse sebelisoang tse nang le mafura a trans li boetse li khothalletsa ho ruruha.
• Lioli tsa meroho tse sebelisoang lijong tse ngata tse phehiloeng le tsona li joalo Ke e 'ngoe ea lijo tse bakang ho ruruha.
• Ho noa joala ho feta tekano le nama e phehiloeng e baka liphello tsa ho ruruha.
• Mokhoa oa bophelo oa ho lula feela o baka ho ruruha.

Ho ruruha ho fokotseha joang?

Ho fokotsa ho ruruha, ho hlokahala ho ja lijo tse khahlanong le ho ruruha. 

• Qoba lijo tse fetisitsoeng, hammoho le ho ja lijo tse nang le limatlafatsi tse nang le li-antioxidants.
• Boloka tekano e phetseng hantle ea liprotheine, lik'habohaedreite le mafura lijong tsohle ka ho ja lijo tse thibelang ho ruruha.
• Lijo tsa MediterraneanKe lijo tse nkoang li le khahlanong le ho ruruha.
• Lijo tsa meroho E boetse e thusa ho fokotsa ho ruruha.

Ke eng e ke keng ea jeoa ka lijo tse thibelang ho ruruha?

Lijo tse ling li tsejoa hore li baka ho ruruha. Fokotsa kapa u khaotse ho ja tsena ka ho feletseng:

• Lino tse tsoekere: Li-sodas tse tsoekere le lero. 
• Li-carbohydrate tse hloekisitsoeng: Bohobe bo bosoeu, pasta e tšoeu joalo-joalo.
• Lijo tse tsoekere: Confectionery, kuku le ice cream.
• Nama e phehiloeng: Lintja tse chesang, toast ea boroso, joalo-joalo. 
• Lijo tse phehiloeng ka li-snack: Li-crackers, li-chips, li-bagels, likuku, li-biscuits, joalo-joalo. 
• Lioli tse ling: Oli e entsoeng ka peo le meroho e kang soya le oli ea poone.
• Mafura a Trans: Lijo tse nang le "partially hydrogenated" lethathamong la metsoako.
• Joala: Ho noa joala ho tlōla.

Seo u ka se jang ka lijo tse khahlanong le ho ruruha?

E thathamisitsoe ka tlase lijo tse khahlanong le ho ruruha U ka ja tse ngata:

• Meroho: Broccoli, k'habeche, limela tsa Brussels, cauliflower, joalo-joalo.
• Litholoana: Haholo-holo litholoana tse mebala-bala tse kang morara le cherries.
• Litholoana tse nang le mafura a mangata: Avocado le mohloaare.
• Mafura a phetseng hantle: Oli ea mohloaare le oli ea kokonate. 
• Litlhapi tse nang le oli: Salmon, sardine, herring, mackerel le anchovies. 
• Linate: Lialmonde le mefuta e meng ea linate.
• Tsokolate: Chokolete e lefifi.
• Linoko: Turmeric, fenugreek le sinamone.
• Tee: Tee e tala

Linoko tse khahlanong le ho ruruha tse thibelang ho ruruha

Mokhoa o bonolo oa ho ja lijo tse thibelang ho ruruha ke ho sebelisa linoko. Mona ke anti-inflammatory e le hantleLinoko tse nang le…

• Moferefere: Lithuto moferefereLiphuputso li bontšitse hore curcumin, motsoako o fumanoang metsing, o ka fokotsa ho ruruha 'meleng.
• Ginger: KhemereLintho tsa eona tse thibelang ho ruruha li tsebahala ka lilemo tse makholo, 'me liphuputso tsa saense li tiisitse seo.
• Cinnamon: SinamoneE na le lintho tse thibelang ho ruruha le ho thibela ho ruruha.
• Konofole: konofolo ea hau Lintho tsa eona tse khahlanong le ho ruruha li kokobetsa matšoao a ramatiki.
• Cayenne: Pepere ea Cayenne le pelepele tse ling tse chesang li na le lintho tse thibelang ho ruruha hobane li na le metsoako ea tlhaho e bitsoang capsaicides.
• Pepere e ntšo: Lithuto, pepere ba batshoe bontšitse hore motsoako oa piperine, o fumanoang ka , o sebetsa ka katleho ts'ebetsong ea pele ea ho ruruha.
• Klove: Leroalo E na le li-anti-inflammatory properties 'me e sebelisoa e le expectorant. 

Litlhahiso tsa ho fokotsa ho ruruha

Itloaetse tsena ka ho etsa liphetoho tse latelang hammoho le lijo tse phetseng hantle:

• Lisebelisoa tsa phepo e nepahetseng: Li-supplement tse ling Oli ea litlhapi 'me, joaloka curcumin, e eketsa liphello tse khahlanong le ho ruruha tsa lijo.
• Boikoetliso ba kamehla: Ho ikoetlisa ho fokotsa matšoao a ho ruruha le kotsi ea lefu le sa foleng. 
• Robala: Ho robala ka ho lekaneng ho bohlokoa haholo. Bafuputsi ba fumane hore boroko bo bobe bo eketsa ho ruruha.

Melemo ea phepo e khahlanong le ho ruruha

Phepo e khahlanong le ho ruruha e fana ka melemo e mengata:

• ramatiki, lefu la ho ruruha ha mala, lupus le ho phekola mafu a mang a autoimmune.
• botenya, lefu la pelo, lefu la tsoekere, khatello ea maikutlo, mofetše le ho fokotsa kotsi ea mafu a mang.
• E fokotsa matšoao a ho ruruha maling.
• E laola tsoekere ea mali, cholesterol le triglyceride.
• E fana ka matla.

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