Iyini I-Anti-Inflammatory Nutrition, Kwenzeka Kanjani?

Ukuvuvukala kuyinqubo yemvelo esiza umzimba ukuba uziphilise. Kwesinye isikhathi lesi simo siba sibi kakhulu futhi siba yizifo ezingelapheki. Ukuvuvukala okungapheli kuqhubeka amasonto, izinyanga, noma iminyaka futhi kubangela izinkinga ezihlukahlukene zempilo. Ukudla okufanele kubhekwe njengokunciphisa ukuvuvukala okungapheli kubizwa ngokuthi i-anti-inflammatory nutrition. 

Kuyini ukuvuvukala?

Ukuvuvukala yindlela engokwemvelo yokusabela komzimba ekulimaleni noma ekuthelelekeni okubangela ububomvu, ukuvuvukala, ubuhlungu, noma ukushisa. Ivikela umzimba ekuthelelekeni, ekuguleni noma ekulimaleni.

Ukuvuvukala okunamandla kuyimpendulo evikelayo neyendawo ekuthelelekeni noma ekulimaleni. Kwenzeka ukuphulukisa umzimba nokubuyisela umsebenzi ojwayelekile wezicubu.

Uma ukuvuvukala kuqhubeka isikhathi eside, kuba ukuvuvukala okungapheli. Ukuvuvukala okungapheli kungaba umphumela wokutheleleka, ukusabela kwe-autoimmune, noma ukungezwani komzimba nezinto ezithile. Lolu hlobo lokuvuvukala luholela ezifweni ezifana nesifo sikashukela, isifo senhliziyo, isifo sesibindi esinamafutha, nomdlavuza.

Yini ebangela ukuvuvukala?

Izici zendlela yokuphila nokudla kubangela ukuvuvukala.

• Ushukela ophezulu kanye high fructose corn isiraphu Ukudla okungenampilo, njengezinto, kuholela ekwandeni kwe-insulin, isifo sikashukela kanye nokukhuluphala.
• Ukudla ama-carbohydrate acolisisiwe njengesinkwa esimhlophe kubangela ukuvuvukala, ukumelana ne-insulin nokukhuluphala.
• Ukudla okugayiwe okuqukethe amafutha e-trans nako kukhuthaza ukuvuvukala.
• Amafutha emifino asetshenziswa ekudleni okuningi okugayiwe nawo Ukudla okudala ukuvuvukala.
• Ukuphuza utshwala ngokweqile kanye nenyama egayiwe kubangela imiphumela yokuvuvukala.
• Indlela yokuphila yokunganyakazi ibangela ukuvuvukala.

Kwehla kanjani ukuvuvukala?

Ukuze unciphise ukuvuvukala, kuyadingeka ukudla ukudla okulwa nokuvuvukala. 

• Gwema ukudla okugayiwe, kanye nokudla ukudla okunomsoco okuqukethe ama-antioxidants.
• Gcina ibhalansi enempilo yamaprotheni, ama-carbohydrates namafutha kukho konke ukudla ngokudla ukudla okulwa nokuvuvukala.
• Ukudla kwaseMeditheraKuwukudla okulwa nokuvuvukala.
• ukudla kwemifino Kuyasiza futhi ekunciphiseni ukuvuvukala.

Yini engadliwa ekudleni okulwa nokuvuvukala?

Ukudla okuthile kwaziwa kudala ukuvuvukala. Yehlisa lokhu noma yeka ukudla ngokuphelele:

• Iziphuzo ezinoshukela: Amasoda anoshukela namajusi. 
• Ama-carbohydrate alula: Isinkwa esimhlophe, i-pasta emhlophe njll.
• Uphudingi I-confectionery, ikhekhe no-ayisikhilimu.
• Inyama egayiwe: Izinja ezishisayo, i-sausage toast, njll. 
• Ukudla okulula okugayiwe: Ama-crackers, ama-chips, ama-bagels, amakhekhe, amabhisikidi, njll. 
• Amanye amafutha: Amafutha agayiwe kanye namafutha emifino afana nobhontshisi wesoya namafutha ommbila.
• Amafutha e-Trans: Ukudla “okune-hydrogenated kancane” ohlwini lwesithako.
• Utshwala: Ukuphuza utshwala ngokweqile.

Yini okufanele uyidle ekudleni okulwa nokuvuvukala?

Kubhalwe ngezansi ukudla okulwa nokuvuvukala Ungadla okuningi:

• Imifino: I-Broccoli, iklabishi, amahlumela aseBrussels, ukholifulawa, njll.
• Izithelo: Izithelo ezimibalabala ikakhulukazi njengamagilebhisi nama-cherry.
• Izithelo ezinamafutha aphezulu: Ukwatapheya neminqumo.
• Amafutha anempilo: Amafutha omnqumo namafutha kakhukhunathi. 
• Izinhlanzi ezinamafutha: I-salmon, i-sardine, i-herring, i-mackerel ne-anchovies. 
• Amantongomane: Ama-alimondi nezinye izinhlobo zamantongomane.
• Ushokoledi: Ushokoledi omnyama.
• Izinongo: I-Turmeric, i-fenugreek nesinamoni.
• Itiye: Itiye elihlaza

Izinongo ezilwa nokuvuvukala ezivimbela ukuvuvukala

Indlela elula yokusebenzisa ukudla okuvimbela ukuvuvukala ukusebenzisa izinongo. Nansi into eqeda ukuvuvukala umphumelaIzinongo ezine...

• Isiphepho: Izifundo turmericKuye kwaboniswa ukuthi i-curcumin, i-compound etholakala kuju, inganciphisa ukuvuvukala emzimbeni.
• Ujinja: UjinjaIzakhiwo zayo zokulwa nokuvuvukala ziye zaziwa amakhulu eminyaka futhi izifundo zesayensi zikuqinisekisile lokhu.
• Isinamoni: IsinamoniInezici zokulwa nokuvuvukala futhi ivimbela ukuqunjelwa.
• Ugaliki: ugalikhi wakho Izakhiwo zayo zokulwa nokuvuvukala zikhulula izimpawu ze-arthritis.
• I-Cayenne: I-pepper yeCayenne kanye nabanye bakapelepele abashisayo banezakhiwo zokulwa nokuvuvukala ngoba baqukethe izinhlanganisela zemvelo ezibizwa nge-capsaicincodes.
• Upelepele omnyama: Izifundo, upelepele omnyamawabonisa ukuthi inhlanganisela ye-piperine yayisebenza ekuqaleni kwenqubo yokuvuvukala okunamandla.
• I-clove: Isifutho Ine-anti-inflammatory properties futhi isetshenziswa njenge-expectorant. 

Amathiphu okunciphisa ukuvuvukala

Yenza lokhu kube umkhuba ngokwenza izinguquko ezilandelayo kanye nokudla okunempilo:

• Izithako zokudla okunomsoco: Ezinye izithasiselo uwoyela wezinhlanzi kanye ne-curcumin, ithuthukisa imiphumela yokulwa nokuvuvukala kokudla.
• Ukuzivocavoca okuvamile: Ukuzivocavoca kunciphisa izimpawu zokuvuvukala kanye nengozi yesifo esingelapheki. 
• Lala: Ukulala ngokwanele kubaluleke kakhulu. Abacwaningi bathole ukuthi ukungalali kahle ebusuku kwandisa ukuvuvukala.

Izinzuzo zokudla okulwa nokuvuvukala

I-anti-inflammatory diet inikeza izinzuzo eziningi:

• i-arthritis, i-inflammatory bowel syndrome, lupus nezinye izifo ze-autoimmune.
• ukukhuluphala, isifo senhliziyo, isifo sikashukela, ukucindezeleka, umdlavuza kanye nokunciphisa ingozi yezinye izifo.
• Inciphisa izimpawu zokuvuvukala egazini.
• Ilawula ushukela wegazi, i-cholesterol kanye namazinga e-triglyceride.
• Inikeza amandla.

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