Yintoni i-Anti-Inflammatory Nutrition, Yenzeka Njani?

Ukuvuvukala yinkqubo yendalo enceda umzimba ukuba uziphilise. Ngamanye amaxesha imeko iba mandundu kwaye ibe yengapheliyo. Ukudumba okungapheliyo kuqhubeka iiveki, iinyanga, okanye iminyaka kwaye kubangela iingxaki zempilo ezahlukeneyo. Ukutya okuza kuthathwa njengokunciphisa ukuvuvukala okungapheliyo kubizwa ngokuba yi-anti-inflammatory nutrition. 

Yintoni ukudumba?

Ukudumba yindlela yendalo yokusabela komzimba kukwenzakala okanye usulelo olubangela ukuba bomvu, ukudumba, iintlungu, okanye ubushushu. Ikhusela umzimba kusulelo, izifo okanye ukwenzakala.

Ukuvuvukala okukrakra kukukhusela, impendulo yengingqi kwintsholongwane okanye ukulimala. Kwenzeka ukuphilisa umzimba kunye nokubuyisela umsebenzi oqhelekileyo wezicubu.

Ukuba ukudumba kuqhubeka ixesha elide, kuba ukudumba okungapheliyo. Ukuvuvukala okungapheliyo kunokuba ngumphumo wokosuleleka, ukusabela kwe-autoimmune, okanye ukwaliwa. Olu hlobo lokudumba lukhokelela kwizifo ezifana nesifo seswekile, isifo sentliziyo, isifo sesibindi esinamafutha kunye nomhlaza.

Yintoni ebangela ukudumba?

Izinto zokuphila kunye nokutya kubangela ukuvuvukala.

• Iswekile ephezulu kunye isiraphu yengqolowa ephezulu ye-fructose Ukutya okungenampilo, okufana nezinto, kukhokelela ekunganyangekiyo kwe-insulin, isifo seswekile kunye nokukhuluphala.
• Ukutya iicarbohydrate ezisulungekileyo njengesonka esimhlophe kubangela ukudumba, ukunganyangeki kwe-insulin kunye nokutyeba.
• Ukutya okucutshungulwayo okuqulethe amafutha e-trans nako kukhuthaza ukuvutha.
• Ioyile yemifuno esetyenziswa kukutya okuninzi okucutshungulweyo nayo Yenye yokutya okudala ukudumba.
• Ukusela utywala ngokugqithisileyo kunye nenyama egayiweyo kubangela iziphumo ezivuthayo.
• Ubomi obungahlaliyo bubangela ukudumba.

Ukudumba kuncipha njani?

Ukunciphisa ukuvuvukala, kufuneka utye ukutya okuchasayo. 

• Kuphephe ukutya okucutshungulwayo, kunye nokutya ukutya okunezondlo-ezine-antioxidants.
• Yitya ukutya okuchasene nokudumba ukuze uqinisekise ibhalansi enempilo yeeprotheyini, iicarbohydrates kunye namafutha kwisidlo ngasinye.
• Ukutya kweMediteraKukutya okuthathwa njenge-anti-inflammatory.
• Ukutya kwemifuno Kwakhona kunceda ukunciphisa ukuvuvukala.

Yintoni engenakudliwa kwi-anti-inflammatory diet?

Okunye ukutya kwaziwa ngokubangela ukudumba. Nciphisa okanye uyeke ukuzitya ezi zinto ngokupheleleyo:

• Iziselo ezineswekile: Iisoda ezineswekile kunye nejusi. 
• Iicarbohydrate ezisulungekisiweyo: Isonka esimhlophe, ipasta emhlophe njl.
• Izimuncumuncu: I-Confectionery, ikhekhe kunye ne-ayisikrimu.
• Inyama ecoliweyo: Izinja ezishushu, i-sausage toast, njl. 
• Ukutya kwesnack okusetyenziweyo: Ii-crackers, iitshiphusi, iibhegi, iikeyiki, iibhiskithi, njl. 
• Ezinye iioyile: Imbewu egayiweyo kunye ne-oyile yemifuno efana neembotyi zesoya kunye ne-oyile yombona.
• Amafutha eTrans: Ukutya okune "inxalenye ye-hydrogenated" kuluhlu lwezithako.
• Utywala: Ukusetyenziswa kotywala ngokugqithisileyo.

Yintoni onokuyidla kwi-anti-inflammatory diet?

Idweliswe ngezantsi ukutya anti ukudumba Ungatya kakhulu:

• Imifuno: I-Brokholi, ikhaphetshu, iBrussels, i-cauliflower, njl.
• Iziqhamo: Ingakumbi iziqhamo ezimibalabala ezifana neediliya kunye namatsheri.
• Iziqhamo ezinamafutha aphezulu: Iavokhado kunye neminquma.
• Amafutha asempilweni: Ioli yeoli kunye neoli yekakhukhunathi. 
• Intlanzi enamafutha: I-salmon, i-sardine, i-herring, i-mackerel kunye ne-anchovies. 
• Amandongomane: Iialmond kunye nezinye iintlobo zamandongomane.
• Itshokholethi: Itshokholethi emnyama.
• Iziqholo: I-Turmeric, i-fenugreek kunye nesinamon.
• Iti: Iti eluhlaza

Iziqholo ezichasayo ezikhusela ukuvuvukala

Eyona ndlela ilula yokutya ukutya okuchasayo kukusebenzisa iziqholo. Nantsi i-anti-inflammatory isiphumoIziqholo ezine...

• Isithsaba: Izifundo I-turmericIzifundo zibonise ukuba i-curcumin, i-compound efunyenwe emanzini, inokunciphisa ukuvuvukala emzimbeni.
• Ijinja: IjinjaIimpawu zayo ezichasayo ziye zaziwa kangangeenkulungwane, kwaye izifundo zenzululwazi ziye zaqinisekisa.
• Isinamoni: IsinamoniIneempawu ezichasayo kwaye ikhusela ukudumba.
• Igalikhi: ikonofile yakho Iimpawu zayo ezichasayo zikhulula iimpawu ze-arthritis.
• eCayenne: ecayenne kunye nezinye iipepile ezishushu zineempawu ezichasa ukudumba kuba zineekhompawundi zendalo ezibizwa ngokuba yi-capsaicides.
• Ipelepele emnyama: Izifundo, ipelepele emnyamawabonisa ukuba i-piperine compound, efunyenwe kwi-, iyasebenza kwi-early acute inflammatory process.
• Iklove: Clove Inezixhobo ezichasayo kwaye isetyenziswa njenge-expectorant. 

Iingcebiso zokunciphisa ukuvuvukala

Yenza oku kube ngumkhwa ngokwenza olu tshintsho lulandelayo kunye nokutya okunempilo:

• Izongezo zesondlo: Ezinye izongezo Ioli yeentlanzi kwaye, njenge-curcumin, yandisa imiphumo yokuchasana nokudumba kokutya.
• Ukuzilolonga rhoqo: Ukuzivocavoca kunciphisa iimpawu ezivuthayo kunye nomngcipheko wesifo esingapheliyo. 
• Lala: Ukulala ngokwaneleyo kubaluleke kakhulu. Abaphandi bafumanise ukuba ukungalali kakuhle ebusuku kwandisa ukudumba.

Iinzuzo zesondlo esichasayo

Isondlo esichasene nokudumba sinika izibonelelo ezininzi:

• isifo samathambo, isifo samathambo, lupus kwaye unyange ezinye izifo ze-autoimmune.
• ukutyeba, isifo sentliziyo, isifo seswekile, ukudakumba, umhlaza kunye nokunciphisa umngcipheko wezinye izifo.
• Inciphisa iimpawu ezivuthayo egazini.
• Ilawula iswekile yegazi, i-cholesterol kunye namanqanaba e-triglyceride.
• Inika amandla.

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