Ukudla Okususa Ukuvuvukala Emzimbeni Futhi Okubangela Ukuvuvuka Emzimbeni

Ukuvuvukala kungaba kuhle noma kubi. Ngakolunye uhlangothi, kusiza ukuvikela umzimba ekuthelelekeni nasekulimaleni. Ngakolunye uhlangothi, ukuvuvukala okungapheli kungaholela ekukhuleni kwesisindo nokugula. Ingcindezi, ukudla okugayiwe okungenampilo, namazinga aphansi okusebenza angenza le ngozi ibe mbi kakhulu.

Okunye ukudla kubangela ukuvuvukala emzimbeni, kanti okunye kusiza ukunciphisa ukuvuvukala. Isicelo "uhlu lokudla okwehlisa nokwandisa ukuvuvukala emzimbeni"...

Ukudla Okwehlisa Ukuvuvukala

izithelo zeberry

Amajikijolo agcwele i-fiber, amavithamini namaminerali. Yize kunenqwaba yezinhlobonhlobo, amanye amajikijolo asetshenziswa kakhulu afaka:

- Ijikijolo

- Amajikijolo

- Okusajingijolo

- I-Blackberry

Amajikijolo aqukethe ama-antioxidants abizwa ngokuthi ama-anthocyanins. Lezi zinhlanganisela zinemiphumela eqeda ukuvuvukala enganciphisa ingozi yesifo.

Umzimba ukhiqiza amangqamuzana abulalayo emvelo (NK) asiza isimiso somzimba sokuzivikela ezifweni sisebenze kahle. Ucwaningo olulodwa lwathola ukuthi amadoda adla amajikijolo nsuku zonke akhiqiza amaseli e-NK amaningi kakhulu kunamadoda angawadli.

Kolunye ucwaningo, amadoda nabesifazane abakhuluphele ngokweqile ababedla ama-strawberry babenamazinga aphansi ezimpawu ezithile zokuvuvukala ezihambisana nesifo senhliziyo. 

Izinhlanzi Ezinamafutha

Izinhlanzi ezinamafutha ziwumthombo omkhulu wamaprotheni kanye ne-long-chain omega 3 fatty acids, i-EPA ne-DHA. Nakuba zonke izinhlobo zezinhlanzi ziqukethe i-omega 3 fatty acids, izinhlanzi ezinamafutha ziphakathi kwemithombo engcono kakhulu, ikakhulukazi:

- Uhlobo lwenhlanzi

- Amasardine

- i-herring

– tuna

- I-anchovy

I-EPA ne-DHA yehlisa ukuvuvukala, isimo esingaholela ku-metabolic syndrome, isifo senhliziyo, isifo sikashukela, nesifo sezinso, phakathi kokunye.

Yakheka ngemva kokuba umzimba uhlanganise lawa ma-fatty acids abe yizinhlanganisela ezibizwa ngokuthi ama-resolvin nama-preservatives, anemiphumela eqeda ukuvuvukala.

Ezifundweni zemitholampilo, abantu abadle i-salmon noma i-EPA kanye nezithako ze-DHA baye bancipha amazinga we-inflammatory marker C-reactive protein (CRP).

broccoli

broccoli Kunomsoco ngokwedlulele. Imifino e-cruciferous kanye namahlumela aseBrussels kanye neklabishi. Ucwaningo lubonisa ukuthi ukudla imifino eminingi ye-cruciferous kuhlotshaniswa nengozi encishisiwe yesifo senhliziyo nomdlavuza. Lokhu kungase kuhlobane nemiphumela elwa nokuvuvukala yama-antioxidants aqukethe.

I-Broccoli inothile nge-sulforaphane, i-antioxidant elwa nokuvuvukala ngokunciphisa ama-cytokines abangela ukuvuvukala namazinga e-NF-kB.

ukwatapheya

ukwatapheya Igcwele i-potassium, i-magnesium, i-fibre, namafutha e-monounsaturated anenhliziyo enempilo. Futhi iqukethe ama-carotenoids nama-tocopherols, okuye kwaxhunyaniswa nengozi encishisiwe yomdlavuza.

Ngaphezu kwalokho, inhlanganisela etholakala kukwatapheya inciphisa ukuvuvukala kwamangqamuzana esikhumba amancane. Kolunye ucwaningo, lapho abantu bedla ucezu lukakotapheya nge-hamburger, babonise amazinga aphansi ezimpawu zokuvuvukala i-NF-kB ne-IL-6, uma kuqhathaniswa nabahlanganyeli abadle i-hamburger yodwa.

Itiye elihlaza

Itiye elihlazaIkhonjiswe ukuthi inciphisa ingozi yesifo senhliziyo, umdlavuza, isifo i-Alzheimer's, ukukhuluphala nezinye izimo.

Izinzuzo zayo eziningi zibangelwa izici zayo zokulwa nokuvuvukala, ikakhulukazi into ebizwa ngokuthi i-epigallocatechin-3-gallate (EGCG).

I-EGCG ivimbela ukuvuvukala ngokunciphisa ukukhiqizwa kwe-cytokine evuthayo kanye nokulimaza ama-fatty acids kumaseli.

pepper

I-Vitamin C ku-bell pepper kanye ne-cayenne pepper iyi-antioxidant enemiphumela enamandla yokulwa nokuvuvukala.

upelepele obomvu, i-sarcoidosisIqukethe i-quercetin, i-antioxidant eyaziwa ngokunciphisa inkomba yokulimala kwe-oxidative kubantu abanesifo sikashukela. I-Pepper iqukethe i-synapsic acid ne-ferulic acid, enganciphisa ukuvuvukala futhi ikhuthaze ukuguga okunempilo. 

amakhowe

I-Mantarziyizakhiwo ezinenyama ezikhiqizwa izinhlobo ezithile zesikhunta. Kunezinkulungwane zezinhlobonhlobo emhlabeni wonke, kodwa ezimbalwa kuphela ezidliwayo futhi ezitshalwa ngenjongo yokudayisa.

Amakhowe ane-kilojoule ephansi kakhulu futhi acebile ngamavithamini B, i-selenium nethusi.

Amakhowe aqukethe ama-lectins, ama-phenol, nezinye izinto ezinikeza isivikelo sokulwa nokuvuvukala. Uhlobo olukhethekile lwesikhunta olubizwa nge-"Lion's Mane" lunganciphisa ukuvuvukala kwebanga eliphansi okubonakala ekukhuluphaleni.

Kodwa-ke, ucwaningo olulodwa lwathola ukuthi ukupheka amakhowe kunciphisa ingxenye enkulu yezinhlanganisela zawo ezilwa nokuvuvukala, ngakho-ke kungcono ukuwasebenzisa eluhlaza noma ephekwe kancane.

amagilebhisi

amagilebhisiFuthi iqukethe ama-anthocyanins, anciphisa ukuvuvukala. Kunganciphisa nengozi yezifo ezehlukene njengesifo senhliziyo, isifo sikashukela, ukukhuluphala ngokweqile, isifo i-Alzheimer kanye nokuphazamiseka kwamehlo.

Amagilebhisi nawo angenye inhlanganisela enezinzuzo eziningi zezempilo. umagazineIngenye yemithombo engcono kakhulu kafulawa.

Kolunye ucwaningo, abantu abanezimo zenhliziyo abadla imbewu yamagilebhisi nsuku zonke bathole ukuncipha komaka bezakhi zofuzo, okuhlanganisa i-NF-kB.

Futhi, amazinga e-adiponectin anyuswa; Lokhu kuhle ngoba amazinga aphansi ahlotshaniswa nokukhuluphala kanye nokwanda kwengozi yomdlavuza.

Isiphepho

IsiphephoKuyisinongo esinambitheka kakhulu. Idonsela ukunaka okukhulu ngenxa yokuqukethwe kwayo kwe-curcumin, isakhi esilwa nokuvuvukala.

I-Turmeric iyasebenza ekwehliseni ukuvuvukala okuhambisana nesifo samathambo, isifo sikashukela, nezinye izifo. Lapho abantu abane-metabolic syndrome bethatha igremu elingu-1 le-curcumin ngosuku, bathola ukwehla okukhulu kwe-C RP uma kuqhathaniswa ne-placebo.

Kodwa-ke, kungaba nzima ukuthola i-curcumin eyanele kusuka ku-turmeric yedwa ukuze ube nomphumela obonakalayo. Kwesinye isifundo, abesifazane abakhuluphele kakhulu abathatha amagremu angu-2.8 we-turmeric nsuku zonke babonisa ukuthi akukho ngcono kumaka okuvuvukala.

nge-turmeric upelepele omnyama Ukudla kwandisa imiphumela yako. Upelepele omnyama uqukethe i-piperine, engakhuphula ukumuncwa kwe-curcumin ngo-2000%.

extra virgin amafutha omnqumo

extra virgin amafutha omnqumo Ingenye yamafutha anempilo ongawadla. Icebile ngamafutha e-monounsaturated futhi iyisakhi esibaluleke kakhulu sokudla kwaseMedithera, esinikeza izinzuzo eziningi zezempilo.

Ucwaningo oluningi luye lwahlaziya izakhiwo zokulwa nokuvuvukala zamafutha omnqumo. Kuxhunyaniswe nengozi encishisiwe yesifo senhliziyo, umdlavuza wobuchopho, nezinye izimo zempilo ezimbi kakhulu.

Esifundweni sokudla kwaseMedithera, i-CRP nezinye izimpawu eziningi zokuvuvukala zancishiswa kakhulu kulabo abadla i-50 ml yamafutha omnqumo nsuku zonke.

Umphumela we-antioxidant oleosanthol emafutheni omnqumo uqhathaniswe nezidakamizwa ezilwa nokuvuvukala njenge-ibuprofen. 

Ushokoledi Omnyama kanye Nokhokho

Ushokoledi omnyama Kumnandi futhi kuyanelisa. Ibuye ibe nama-antioxidants anciphisa ukuvuvukala. Lokhu kunciphisa ingozi yezifo futhi kuqinisekise ukuguga okunempilo.

Ama-Flavans anesibopho semiphumela yokulwa nokuvuvukala kukashokoledi futhi agcina amangqamuzana e-endothelial enza imithambo yegazi ibe nempilo.

Kwesinye isifundo, ababhemayo babonise ukuthuthukiswa okuphawulekayo ekusebenzeni kwe-endothelial amahora amabili ngemva kokudla ushokoledi onokuqukethwe okuphezulu kwe-flavanol. Ukuze uthole izinzuzo zokulwa nokuvuvukala, kuyadingeka ukudla ushokoledi omnyama okungenani u-70% we-cocoa.

utamatisi

utamatisianovithamini C, i-potassium, ne-lycopene; Kuyi-antioxidant enezakhiwo ezihlaba umxhwele zokulwa nokuvuvukala.

I-Lycopene iwusizo ikakhulukazi ekwehliseni izinhlanganisela ezivuvukalayo ezihambisana nezinhlobo ezahlukene zomdlavuza.

Ucwaningo olulodwa lwathola ukuthi ukuphuza ijusi katamatisi kwehlisa kakhulu izimpawu zokuvuvukala kwabesifazane abakhuluphele.

Ekubuyekezweni kwezifundo ezihlaziye izinhlobo ezahlukene ze-lycopene, abacwaningi bathola ukuthi utamatisi nemikhiqizo ye-tomato kunciphisa ukuvuvukala ngaphezu kwe-lycopene supplementation.

Ukupheka utamatisi emafutheni omnqumo kukhulisa ukumuncwa kwe-lycopene. Lokhu kungenxa yokuthi i-lycopene iyi-carotenoid encibilika ngamafutha.

cherry

cherryKuyisithelo esicebile ngama-antioxidants amnandi njengama-anthocyanins alwa nokuvuvukala namacatechin. Kolunye ucwaningo, ngemva kokuba abantu bedle amagremu angu-280 ama-cherry ngosuku inyanga yonke futhi beyeka ukudla ama-cherry, amazinga abo e-CRP ehla futhi ahlala enjalo izinsuku ezingu-28.

 Ukudla Okubangela Ukuvuvukala

Ushukela kanye nesiraphu yommbila ephezulu ye-fructose

Ushukela wetafula (sucrose) kanye isiraphu ephezulu ye-fructose (HFCS) yizinhlobo ezimbili eziyinhloko zikashukela owengeziwe. Ushukela uqukethe u-50% we-glucose kanye no-50% we-fructose, kanti isiraphu yombila ephezulu ye-fructose iqukethe cishe u-55% we-fructose no-45% we-glucose.

Omunye wemiphumela yokusetshenziswa kukashukela ukwanda kokuvuvukala, okungabangela ukugula. Kolunye ucwaningo, lapho amagundane enikezwa i-sucrose ephezulu, aba nomdlavuza webele owawususakazekele kancane emaphashini, ngenxa yokuvuvukala kukashukela.

Kokunye, umphumela wokulwa nokuvuvukala we-omega 3 fatty acids waphazamiseka kumagundane adla ukudla okunoshukela omningi.

Ocwaningweni lomtholampilo olungahleliwe olunikezwa i-soda evamile, i-soda yokudla, ubisi, noma amanzi, abantu abaseqenjini le-soda evamile kuphela ababekhuphule amazinga e-uric acid, okubangele ukuvuvukala nokungazweli kwe-insulin.

Ushukela ungaba yingozi ngoba uqukethe i-fructose eningi. Nakuba izithelo nemifino kuqukethe inani elincane le-fructose, ushukela kulokhu kudla kwemvelo awunabungozi njengoshukela owengeziwe.

Ukusetshenziswa ngokweqile kwe-fructose kungabangela ukukhuluphala, ukumelana ne-insulin, isifo sikashukela, isifo sesibindi esinamafutha, umdlavuza nesifo sezinso esingamahlalakhona.

Abacwaningi bathole ukuthi i-fructose ibangela ukuvuvukala kwamangqamuzana e-endothelial ahlanganisa imithambo yegazi.

Amafutha E-Trans Okwenziwayo

amafutha e-trans artificial, Yenziwa ngokungeza i-hydrogen emafutheni awuketshezi angagcwele unsaturated ukuze kutholwe uwoyela oqinile.

Amafutha e-Transavame ukufakwa ohlwini njengamafutha “ayi-hydrogenated kancane” ohlwini lwezithako kumalebula okudla. Ama-margarine amaningi aqukethe amafutha e-trans futhi avame ukungezwa ekudleni okugayiwe ukuze andise impilo yawo yeshalofu.

Ngokungafani namafutha emvelo atholakala obisini nasenyameni, amafutha okwenziwa ayaziwa ukuthi abangela ukuvuvukala futhi andise ingozi yezifo.

Ngaphandle kokunciphisa i-cholesterol ye-HDL enenzuzo, amafutha e-trans aphinde aboniswa ukuthi akhubaze umsebenzi wamangqamuzana e-endothelial agxile emithanjeni.

Ukusebenzisa amafutha okufakelwa okwenziwa kuye kwahlotshaniswa namazinga aphezulu omaka okuvuvukala njenge-interleukin 6 (IL-6), i-tumor necrosis factor (TNF) kanye ne-C-reactive protein (CRP).

Esivivinyweni esilawulwa ngokungahleliwe sabesifazane asebekhulile abangaphansi kwesisindo somzimba, amafutha e-soya e-hydrogenated akhulisa kakhulu ukuvuvukala kunamafutha esundu kanye ne-sunflower.

Ucwaningo lwamadoda anempilo ane-cholesterol ephezulu lubonise ukwanda okufanayo kwezimpawu zokuvuvukala ekuphenduleni amafutha e-trans.

Amafutha Emifino kanye Nembewu

Ukudla amafutha yemifino akunempilo kakhulu. Ngokungafani namafutha omnqumo engeziwe namafutha kakhukhunathi, amafutha emifino kanye nembewu ngokuvamile atholakala ngokukhipha izakhi kusetshenziswa izincibilikisi ezifana ne-hexane, ingxenye kaphethiloli.

Amafutha emifino; Iqukethe ummbila, i-safflower, i-sunflower, i-canola (eyaziwa nangokuthi i-rapeseed), i-peanut, i-sesame namafutha e-soya. Ukusetshenziswa kukawoyela wemifino kwenyuke kakhulu eminyakeni yamuva.

Lawa mafutha avame ukonakala ngenxa ye-oxidation ngenxa yesakhiwo samafutha e-polyunsaturated. Ngaphezu kokucutshungulwa kakhulu, lawa mafutha akhuthaza ukuvuvukala ngenxa yokuqukethwe kwawo okuphezulu kwe-omega 6 fatty acid.

ama-carbohydrate ahlanzekile

Ama-carbohydrate ayaziwa kakhulu. Kodwa iqiniso liwukuthi ngeke kulunge ukuveza wonke ama-carbohydrate njengamabi. Ukudla ama-carbohydrate acwengekile, acutshunguliwe kungabangela ukuvuvukala, ngakho-ke ukugula.

ama-carbohydrate ahlanzekileIningi lemicu isusiwe. I-fiber isiza ukusutha, ithuthukisa ukulawula ushukela egazini futhi yondle amagciwane anenzuzo emathunjini.

Abacwaningi babika ukuthi ama-carbohydrate acwengiwe ekudleni kwanamuhla angase akhuthaze ukukhula kwamagciwane amathumbu avuvukalayo, angandisa ingozi yokukhuluphala kanye nesifo samathumbu esivuvukalayo.

Ama-carbohydrate acolisisiwe anenkomba ye-glycemic ephezulu (GI) kunama-carbohydrate angalungiswanga. Ukudla okune-GI ephezulu kuphakamisa ushukela wegazi ngokushesha kunokudla okune-GI ephansi.

Kolunye ucwaningo, abantu abadala asebekhulile abadla inani elikhulu lokudla kwe-GI ephezulu babenethuba eliphindwe ka-2.9 lokufa ngenxa yesifo sokuvuvukala esifana ne-COPD.

Esicwaningweni esilawulwayo, izinsizwa ezinempilo ezidla amagremu angu-50 ama-carbohydrate acwengekile ngendlela yesinkwa esimhlophe zandise amazinga kashukela egazini futhi zasabela ekwandeni kwe-marker yokuvuvukala i-Nf-kB.

utshwala ngokweqile

Ukuphuza utshwala obuningi kungabangela izinkinga ezinkulu. Kolunye ucwaningo, umaka we-CRP wokuvuvukala ukhuphuke kubantu abaphuze utshwala. Lapho bephuza kakhulu utshwala, i-CRP yabo izoba phezulu.

Abantu abaphuzayo bavame ukuba nenkinga yokuthi amagciwane aphuma emathunjini futhi aphume emzimbeni. Imvamisa amathumbu avuzayo Lesi simo, esibizwa ngokuthi lesi simo, singabangela ukuvuvukala okusabalele okuholela ekulimaleni kwezitho zomzimba.

inyama egayiwe

Ukudla inyama egayiwe kwandisa ingozi yesifo senhliziyo, isifo sikashukela, umdlavuza wesisu kanye nomdlavuza wamathumbu. Izinhlobo zenyama ezicutshunguliwe zifaka amasoseji, ubhekeni, i-ham, inyama ebhenyiwe.

Inyama egayiwe iqukethe imikhiqizo esezingeni eliphezulu ye-glycation (AGEs) kunezinye inyama eziningi. IMINYAKA yakheka ngokupheka inyama nokunye ukudla emazingeni okushisa aphezulu.

Kuyaziwa ukuthi kubangela izinguquko ezivuthayo ezingabangela izifo. Ukuhlangana kwazo zonke izifo ezihambisana nokudliwa kwenyama okugayiwe, umdlavuza wekoloni, kunamandla.

Nakuba izici eziningi zinomthelela ekuthuthukisweni komdlavuza wekoloni, enye indlela kucatshangwa ukuthi iyimpendulo yokuvuvukala enyameni ecutshungulwayo ehlobene namaseli asuka kukholoni.