Ukutya okususa ukuvuvukala kuMzimba kunye nokubangela ukudumba kuMzimba

Ukudumba kunokuba kokulungileyo nokubi. Kwelinye icala, inceda ukukhusela umzimba kusulelo kunye nokwenzakala. Ngakolunye uhlangothi, ukuvuvukala okungapheliyo kunokukhokelela ekufumaneni ubunzima kunye nokugula. Uxinzelelo, ukutya okucutshungulwayo okungekho mpilweni, kunye namanqanaba asezantsi omsebenzi anokwenza lo mngcipheko ube mandundu.

Okunye ukutya kubangela ukuvuvukala emzimbeni, ngelixa ezinye zinceda ukunciphisa ukuvuvukala. Isicelo "Uluhlu lokutya okunciphisa kunye nokwandisa ukuvuvukala emzimbeni"...

Ukutya Okunciphisa Ukukrala

iziqhamo zamaqunube

Amajikijolo agcwele ifayibha, iivithamini kunye neeminerali. Nangona kukho iindidi ezininzi, amanye amajikijolo asetyenziswa kakhulu aquka:

- Ndingathanda ipere yezinto zokukhafula kwiishethi

-Blueberries

- Irasbheri

- Blackberry

Amajikijolo ane-antioxidants ebizwa ngokuba yi-anthocyanins. Ezi zixhobo zineempembelelo ezichasayo ezinokunciphisa umngcipheko wesifo.

Umzimba uvelisa iiseli ezibulalayo zendalo (NK) ezinceda amajoni omzimba asebenze ngokufanelekileyo. Olunye uphononongo lwafumanisa ukuba amadoda atya amaqunube yonke imihla avelisa iiseli ze-NK ezininzi ngakumbi kunamadoda angazange.

Kolunye uphononongo, amadoda kunye nabasetyhini abatyebileyo abatya amaqunube babenamanqanaba asezantsi eempawu ezithile ezivuthayo ezinxulumene nesifo sentliziyo. 

Intlanzi enamafutha

Intlanzi enamafutha ngumthombo omkhulu weprotheyini kunye ne-long-chain omega 3 fatty acids, i-EPA kunye ne-DHA. Ngelixa zonke iintlobo zeentlanzi zine-omega 3 fatty acids, iintlanzi ezinamafutha ziphakathi kweyona mithombo ilungileyo, ngakumbi:

- Islamoni

– iiSardini

- ukufukama

– ityhuna

- Anchovy

I-EPA kunye ne-DHA zinciphisa ukuvuvukala, imeko engakhokelela kwi-syndrome ye-metabolic, isifo senhliziyo, isifo sikashukela, kunye nesifo sezintso, phakathi kwabanye.

Yenziwe emva kokuba umzimba udibanise la ma-acids anamafutha kwiikhompawundi ezibizwa ngokuba yi-resolvins kunye ne-preservatives, eneziphumo ezichasayo.

Kwizifundo zeklinikhi, abantu abatya i-salmon okanye i-EPA kunye ne-DHA izongezelelo ziye zanciphisa amanqanaba e-C-reactive marker protein (CRP).

broccoli

broccoli Inezondlo ezigqithisileyo. Yimifuno e-cruciferous kunye ne-Brussels sprouts kunye nekhaphetshu. Uphononongo lubonisa ukuba ukutya imifuno ye-cruciferous kuhambelana nokunciphisa ingozi yesifo senhliziyo kunye nomhlaza. Oku kunokunxulunyaniswa neziphumo ezichasene nokudumba kwee-antioxidants eziziquletheyo.

I-Broccoli isityebi kwi-sulforaphane, i-antioxidant elwa nokuvuvukala ngokunciphisa i-cytokines ebangela ukuvuvukala kunye namanqanaba e-NF-kB.

avocado

avocado Igcwele i-potassium, i-magnesium, i-fiber, kunye ne-healthy-healthy monounsaturated fats. Kwakhona iqulethe i-carotenoids kunye ne-tocopherols, eziye zadibaniswa nomngcipheko wokunciphisa umhlaza.

Ukongeza, ikhompawundi efumaneka kwiavokhado inciphisa ukudumba kwiiseli ezincinci zolusu. Kwisifundo esithile, xa abantu bedla iqhekeza le-avocado nge-hamburger, babonisa amanqanaba aphantsi amamaki okuvutha i-NF-kB kunye ne-IL-6, xa kuthelekiswa nabathathi-nxaxheba abadla i-hamburger yodwa.

Iti eluhlaza

Iti eluhlazaKuye kwaboniswa ukunciphisa umngcipheko wesifo senhliziyo, umhlaza, isifo se-Alzheimer, ukukhuluphala kunye nezinye iimeko.

Uninzi lwezibonelelo zalo zibangelwa yi-antioxidant kunye ne-anti-inflammatory properties, ngokukodwa into ebizwa ngokuba yi-epigallocatechin-3-gallate (EGCG).

I-EGCG inqanda ukuvuvukala ngokunciphisa ukuveliswa kwe-cytokine evuthayo kunye nokonakalisa i-fatty acids kwiiseli.

pepper

I-Vitamin C kwi-bell pepper kunye ne-cayenne pepper yi-antioxidant eneziphumo ezinamandla ezichasayo.

ipelepele ebomvu, i-sarcoidosisIqulethe i-quercetin, i-antioxidant eyaziwayo yokunciphisa isalathisi somonakalo we-oxidative kubantu abanesifo seswekile. I-Pepper iqulethe i-synapsic acid kunye ne-ferulic acid, enokunciphisa ukuvuvukala nokukhuthaza ukuguga okunempilo. 

Amakhowa

mushroomzizinto eziyinyama eziveliswa ziintlobo ezithile zomngundo. Kukho amawaka eentlobo ezahlukeneyo kwihlabathi jikelele, kodwa zimbalwa kuphela ezityiwayo nezikhuliswa ngokurhweba.

Amakhowa aphantsi kakhulu kwiikhalori kwaye atyebile kwiivithamini B, selenium kunye nobhedu.

Amakhowa aqukethe i-lectins, i-phenols, kunye nezinye izinto ezibonelela ngokhuseleko oluchasayo. Uhlobo olukhethekileyo lomngundo olubizwa ngokuba yi "Lion's Mane" lunokunciphisa ukudumba okukumgangatho ophantsi obonwa kukutyeba.

Nangona kunjalo, uphando oluthile lwafumanisa ukuba ukupheka amakhowa kunciphisa inxalenye enkulu yeekhompawundi zabo ezichasayo, ngoko ke kungcono ukuzisebenzisa zikrwada okanye ziphekwe kancinci.

beediliya

beediliyaKwakhona iqulethe i-anthocyanins, enciphisa ukuvuvukala. Isenokunciphisa umngcipheko wezifo ezahlukeneyo ezifana nesifo sentliziyo, isifo seswekile, ukutyeba, isifo sika-Alzheimer kunye nokuphazamiseka kwamehlo.

Iidiliya zikwayenye indibaniselwano enezibonelelo ezininzi zempilo. resveratrolNgomnye weyona mithombo ilungileyo yomgubo.

Kolunye uphononongo, abantu abaneemeko zentliziyo abatya imbewu yomdiliya mihla le bafumana ukuncitshiswa kweempawu zemfuza ezivuthayo, kubandakanya i-NF-kB.

Kwakhona, amanqanaba e-adiponectin anyuswa; Oku kulungile kuba amanqanaba aphantsi adityaniswe nokufumana ubunzima kunye nomngcipheko owongeziweyo womhlaza.

Isithsaba

IsithsabaSisinongo esinencasa eyomeleleyo. Itsala ingqwalasela eninzi ngenxa yomxholo wayo we-curcumin, isondlo esichasayo.

I-Turmeric iyasebenza ekunciphiseni ukuvuvukala okuhambelana nesifo samathambo, isifo sikashukela, kunye nezinye izifo. Xa abantu abane-syndrome ye-metabolic bathatha i-1 gram ye-curcumin ngosuku, bafumana ukwehla okukhulu kwi-C RP xa kuthelekiswa ne-placebo.

Nangona kunjalo, kunokuba nzima ukufumana i-curcumin eyaneleyo kwi-turmeric yodwa ukuba ibe nefuthe elibonakalayo. Kwisifundo esinye, abafazi abakhulu kakhulu abathatha i-2.8 grams ye-turmeric imihla ngemihla babonisa ukuba akukho phuculo kwiimpawu ezivuthayo.

kunye neturmeric ipelepele emnyama Ukutya kwandisa imiphumo yayo. I-pepper emnyama iqulethe i-piperine, enokunyusa ukuxutywa kwe-curcumin nge-2000%.

ioli yomnquma enyulu

ioli yomnquma enyulu Lelinye lawona mafutha asempilweni onokuwatya. Isityebi ngamafutha e-monounsaturated kwaye sesona sondlo sibalulekileyo sokutya kweMeditera, ebonelela ngeenzuzo ezininzi zempilo.

Izifundo ezininzi ziye zahlalutya iipropati ezichasayo zeoli yeoli. Idityaniswa nomngcipheko oncitshisiweyo wesifo sentliziyo, umhlaza wobuchopho, kunye nezinye iimeko zempilo ezimandundu.

Kwisifundo sokutya kweMeditera, i-CRP kunye nezinye iimpawu ezininzi zokuvuvukala zancitshiswa kakhulu kulabo badla i-50 ml yeoli yeoli imihla ngemihla.

Umphumo we-antioxidant oleosanthol kwioli yeoli iye yathelekiswa neziyobisi ezichasayo ezifana ne-ibuprofen. 

Itshokholethi emnyama kunye neCocoa

Itshokholethi emnyama Imnandi kwaye iyanelisa. Kwakhona iqulethe i-antioxidants enciphisa ukuvuvukala. Ezi zinto zinciphisa umngcipheko wesifo kwaye ziqinisekise ukuguga okunempilo.

IiFlavans zinoxanduva lweziphumo ezichasayo zetshokolethi kwaye ziphinde zigcine iiseli ze-endothelial ezenza imithambo isempilweni.

Kwisifundo esinye, ababhemayo babonise ukuphucuka okuphawulekayo kumsebenzi we-endothelial iiyure ezimbini emva kokutya i-tshokoleta kunye nomxholo ophezulu we-flavanol. Ukuvuna izibonelelo ezichasayo, kuyafuneka ukuba utye itshokolethi emnyama kunye ne-70% ye-cocoa.

iitumato

iitumatoziphezulu kwi-vitamin C, i-potassium, kunye ne-lycopene; I-antioxidant eneempawu ezichasene nokudumba.

I-Lycopene iluncedo kakhulu ekunciphiseni iikhompawundi ze-pro-ukudumba ezinxulumene neentlobo ezahlukeneyo zomhlaza.

Olunye uphononongo lwafumanisa ukuba ukusela ijusi yetamatato kwehlisa kakhulu iimpawu zokukrala kwabasetyhini abatyebe kakhulu.

Kuphononongo lwezifundo ezihlalutye iindlela ezahlukeneyo ze-lycopene, abaphandi bafumanisa ukuba iitumato kunye neemveliso zetamatato zinciphisa ukuvuvukala ngaphezu kokuxhaswa kwe-lycopene.

Ukupheka iitumato kwioli yeoli kwandisa ukufunxa kwe-lycopene. Oku kungenxa yokuba i-lycopene yi-carotenoid enyibilikayo ngamafutha.

cherry

cherrySisiqhamo esityebileyo kwi-antioxidants emnandi njenge-anthocyanins elwa nokudumba kunye neecatechin. Kwesinye isifundo, emva kokuba abantu badle i-280 grams ye-cherries ngosuku kwinyanga kwaye bayeka ukutya i-cherry, amanqanaba abo e-CRP ancipha kwaye ahlala enjalo iintsuku ze-28.

 Ukutya Okubangela Ukudumba

Iswekile kunye ne-fructose ephezulu isiraphu yengqolowa

Itafile yeswekile (i-sucrose) kunye isiraphu yombona ephezulu yefructose (HFCS) zimbini iintlobo eziphambili zeswekile edityanisiweyo. Iswekile iqukethe i-50% ye-glucose kunye ne-50% ye-fructose, ngelixa i-fructose ephezulu ye-corn isiraphu iqukethe malunga ne-55% ye-fructose kunye ne-45% ye-glucose.

Esinye seziphumo zokusetyenziswa kweswekile kukunyuka kokuvuvukala, okunokubangela ukugula. Kolunye uphononongo, xa iimpuku zanikwa i-sucrose ephezulu, ziye zaba nomhlaza wamabele owawusasazeke ngokuyinxenye emiphungeni, ngenxa yokudumba kweswekile.

Kwesinye, isiphumo sokuchasana nokudumba kwe-omega 3 fatty acids yaphazamiseka kwiimpuku ezondla ukutya okuneswekile ephezulu.

Kulingo lwezonyango olungakhethiyo olunikwa isoda eqhelekileyo, isoda yokutya, ubisi, okanye amanzi, ngabantu kuphela abakwiqela lesoda eqhelekileyo abaye banyusa amanqanaba e-uric acid, okubangele ukudumba kunye nokunganyangeki kwe-insulin.

Iswekile inokuba yingozi kuba iqulethe izixa ezigqithisileyo zefructose. Nangona iziqhamo kunye nemifuno ziqulethe ixabiso elincinci le-fructose, iswekile koku kutya kwendalo ayinabungozi njengeswekile eyongeziweyo.

Ukutya okuninzi kakhulu kwe-fructose kunokubangela ukutyeba, ukunganyangeki kwe-insulin, isifo seswekile, isifo sesibindi esinamafutha, umhlaza kunye nesifo sezintso esinganyangekiyo.

Abaphandi baye bafumanisa ukuba i-fructose ibangela ukuvuvukala kwiiseli ze-endothelial ezijikeleza imithambo yegazi.

Amafutha eTrans okwenziwayo

amafutha enziweyo, Yenziwa ngokongeza ihydrogen kulwelo lwamafutha angaxutywanga ukuze ufumane ioli eqinileyo.

Amafutha eTranszihlala zidweliswe njenge "inxalenye ye-hydrogenated" yeoyile kuluhlu lwezithako kwiilebhile zokutya. Iimajarini ezininzi ziqulethe amafutha e-trans kwaye zihlala zongezwa ekutyeni okucutshungulwayo ukwandisa ubomi babo beshelufu.

Ngokungafaniyo namafutha endalo afumaneka ebisi nasenyameni, amafutha okufakelwa ayaziwa ngokubangela ukuvuvukala kunye nokwandisa ingozi yesifo.

Ngaphandle kokunciphisa i-cholesterol ye-HDL enenzuzo, amafutha e-trans nawo abonakaliswe ukuba aphazamise umsebenzi weeseli ze-endothelial ezijikeleza imithambo.

Ukusetyenziswa kwamafutha okufakelwa okwenziweyo kuye kwadibaniswa namanqanaba aphezulu okumakisha okuvuthayo okufana ne-interleukin 6 (IL-6), i-tumor necrosis factor (TNF) kunye ne-C-reactive protein (CRP).

Kulingo olulawulwa ngokungenamkhethe lwabasetyhini abadala abancinci, ioli ye-soya ye-hydrogenated yandisa kakhulu ukuvuvukala kuneoli yesundu kunye ne-sunflower.

Uphononongo lwamadoda anempilo ene-cholesterol ephezulu lubonise ukunyuka okufanayo kwiimpawu zokuvuvukala ekuphenduleni kumafutha e-trans.

Imifuno kunye nembewu yeoli

Ukutya ioli yemifuno akunempilo kakhulu. Ngokungafaniyo neoli ye-olive eyongezelelweyo kunye ne-coconut oil, imifuno kunye ne-oyile yembewu idla ngokufunyanwa ngokukhupha izondlo kusetyenziswa izinyibilikisi ezifana ne-hexane, icandelo lepetroli.

Ioli yemifuno; Iqulethe umbona, i-safflower, ujongilanga, i-canola (ekwaziwa njenge-rapeseed), i-peanut, isesame kunye ne-oyile yesoya. Ukusetyenziswa kweoyile yemifuno kuye kwanda kakhulu kwiminyaka yakutshanje.

Ezi oyile zivame ukuba zonakaliswe yi-oxidation ngenxa yesakhiwo se-polyunsaturated fatty acids. Ukongeza kokucutshungulwa kakhulu, ezi oyile zikhuthaza ukudumba ngenxa ye-omega 6 enamafutha aphezulu kakhulu.

iicarbohydrates ezicocekileyo

Iicarbohydrate ziyaziwa. Kodwa inyaniso kukuba akuyi kulunga ukubonisa zonke iicarbohydrates njengezimbi. Ukutya i-carbohydrates ecocekileyo, esetyenzisiweyo kunokubangela ukuvuvukala, kwaye ngoko ke ukugula.

iicarbohydrates ezicocekileyoUninzi lwemicu isusiwe. I-Fiber inceda ukuhlutha, iphucula ulawulo lweswekile yegazi kwaye ityisa iintsholongwane eziluncedo emathunjini.

Abaphandi baxela ukuba i-carbohydrates esulungekileyo kukutya kwangoku kunokukhuthaza ukukhula kweebhaktheriya ezivuthayo zamathumbu, ezinokonyusa umngcipheko wokutyeba kunye nesifo sokukrala kwamathumbu.

I-carbohydrates ecocekileyo ine-index ye-glycemic ephezulu (GI) kune-carbohydrates engalungiswanga. Ukutya okuphezulu kwe-GI kuphakamisa iswekile yegazi ngokukhawuleza kunokutya okuphantsi kwe-GI.

Kolunye uphononongo, abantu abadala abadala abatya ukutya okuninzi kwe-GI ephezulu babenamathuba angama-2.9 amathuba okuba bafe ngenxa yesifo esivuthayo esifana neCOPD.

Kuphononongo olulawulwayo, amadoda amancinci aphilileyo adla i-50 grams ye-carbohydrates ecocekileyo ngendlela yesonka esimhlophe ayenyuse amanqanaba eshukela egazi kwaye aphendule ngokunyuka kwe-inflammation marker Nf-kB.

utywala obugqithisileyo

Ukusela utywala obuninzi kunokubangela iingxaki ezinzulu. Kolunye uphononongo, uphawu oluvuthayo lwe-CRP lwenyuka kubantu abasebenzisa utywala. Okukhona besela utywala, kokukhona i-CRP yabo iya kuba phezulu.

Abantu abaselayo bahlala benengxaki yokuphuma kwebhaktheriya kwikholoni kunye nasemzimbeni. Rhoqo amathumbu avuzayo Le meko, ebizwa ngokuba yile meko, inokubangela ukudumba okubanzi okukhokelela kumonakalo wamalungu.

inyama egayiweyo

Ukutya inyama esele ilungisiwe kwandisa umngcipheko wesifo sentliziyo, isifo seswekile, umhlaza wesisu kunye nomhlaza wamathumbu. Iintlobo zenyama ezicutshungulwayo ziquka i-sausage, i-bacon, i-ham, inyama etshayiweyo.

Inyama ecutshungulweyo iqulethe iimveliso zokuphela kwe-glycation (AGEs) kunezinye iinyama ezininzi. Ii-AGE zenziwa kukupheka inyama kunye nokunye ukutya kumaqondo obushushu aphezulu.

Kuyaziwa ngokubangela utshintsho oluvuthayo olunokubangela izifo. Umbutho wazo zonke izifo ezinxulumene nokusetyenziswa kwenyama, umhlaza wekoloni, unamandla.

Nangona izinto ezininzi zinegalelo ekukhuleni komhlaza wekoloni, enye indlela icingelwa ukuba yimpendulo yokuvuvukala kwinyama ecutshungulweyo enxulumene neeseli ezivela kwikholoni.