Abubuwa 13 Mafi Inganci na Rashin Cutar Kumburi Kuna Iya Ci

Wadatacce

• 1. Berry
• 2. Kifi mai kitse
• 3. Broccoli
• 4. Avocados
• Yadda Ake Karba Cikakken Avocado
• 5. Green tea
• 6. Barkono
• 7. Naman kaza
• 8. Inabi
• 9. Turmeric
• 10. Man zaitun mara kyau
• 11. Duhun cakulan da koko
• 12. Tumatir
• 13. Cherries
• Abincin mai kumburi
• Layin kasa

Amy Covington / cksasar Stocksy United

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Kumburi na iya zama mai kyau da mara kyau.

A gefe ɗaya, yana taimaka wa jikinka ya kare kansa daga kamuwa da cuta da rauni. A gefe guda kuma, ciwon kumburi na yau da kullun na iya haifar da ƙimar kiba da cuta ().

Damuwa, abinci mai kumburi, da ƙananan matakan aiki na iya sa wannan haɗarin ma ya fi girma.

Koyaya, karatu ya nuna cewa wasu abinci na iya yaƙi kumburi.

Anan akwai abinci mai maganin kumburi 13.

1. Berry

Berries ƙananan fruitsa fruitsan itace ne waɗanda ke cike da fiber, bitamin, da ma'adanai.

Kodayake yawancin iri sun wanzu, wasu daga cikin sanannun sun hada da:

• strawberries
• shudawa
• raspberries
• baƙar fata

Berries suna dauke da antioxidants da ake kira anthocyanins. Wadannan mahaukatan suna da cututtukan cututtukan kumburi wanda zai iya rage haɗarin cutar ku (,,,,).

Jikin ku yana samar da kwayoyin kisa na halitta (sel NK), wanda ke taimakawa ci gaba da tsarin garkuwar ku yadda yakamata.

A cikin wani binciken da aka yi game da maza, waɗanda suke cinye shuɗi a kowace rana suna samar da ƙwayoyin NK fiye da waɗanda ba su ().

A wani binciken, manya da nauyin da ya wuce kima waɗanda suka ci strawberries suna da ƙananan matakan wasu alamomin kumburi waɗanda ke da alaƙa da cututtukan zuciya ().

Berries suna ba da antioxidants da aka sani da anthocyanins. Wadannan mahaɗan na iya rage kumburi, haɓaka rigakafi, da rage haɗarin kamuwa da cututtukan zuciya.

2. Kifi mai kitse

Kifi mai kitse shine babban tushen furotin da dogayen sarkar mai mai Omega-3 EPA da DHA.

Kodayake dukkan nau'ikan kifayen suna dauke da wasu sinadarai masu yawa na omega-3, amma wadannan kifaye masu kiba suna daga cikin ingantattun hanyoyin:

• kifi
• sardines
• herring
• mackerel
• anchovies

EPA da DHA suna rage kumburi wanda zai iya haifar da cututtukan zuciya, cututtukan zuciya, ciwon sukari, da cutar koda (,,,,,).

Jikin ku yana narke waɗannan kitsoyin mai a cikin mahaɗan da ake kira Resolins da Proteins, waɗanda ke da tasirin cutar mai kumburi ().

Karatu sun gano cewa mutanen da ke cin kifin salmon ko EPA da DHA sun sami ƙarin ragi a cikin alamar ƙonewar sinadarin C-reactive (CRP) (,).

Koyaya, a cikin wani binciken, mutanen da ke da bugun zuciya mara tsari waɗanda suka ɗauki EPA da DHA yau da kullun ba su da wani bambanci a cikin alamomin kumburi, idan aka kwatanta da waɗanda suka karɓi placebo ().

Kifi mai kitse yana alfahari da yawan omega-3 mai ƙanshi mai guba EPA da DHA, waɗanda ke da tasirin-kumburi.

3. Broccoli

Broccoli yana da matukar gina jiki.

Yana da kayan lambu mai giciye, tare da farin kabeji, Brussels sprouts, da kale.

Bincike ya nuna cewa yawan cin kayan marmarin giciye yana da alaƙa da raguwar haɗarin kamuwa da cututtukan zuciya da cutar kansa (,).

Wannan na iya kasancewa yana da alaƙa da tasirin anti-inflammatory na antioxidants ɗin da suke ƙunshe da su.

Broccoli yana da wadata a sulforaphane, antioxidant wanda ke yaƙi da kumburi ta rage matakan cytokines da NF-kB, waɗanda ke motsa kumburi (,,).

Broccoli shine ɗayan mafi kyawun tushen sulforaphane, antioxidant tare da tasiri mai tasirin kumburi.

4. Avocados

Avocados na iya zama ɗayan supposedan da ake tsammani superfoods sun cancanci taken.

An cushe su da sinadarin potassium, magnesium, fiber, da lafiyayyun ƙwayoyin rai.

Sun kuma ƙunshi carotenoids da tocopherols, waɗanda ke da alaƙa da rage haɗarin cutar kansa (,,).

Bugu da kari, wani fili a cikin avocados na iya rage kumburi a jikin kwayoyin fata ().

A cikin binciken daya, lokacin da mutane suka cinye wani yanki na avocado tare da hamburger, suna da ƙananan matakan alamun alamun mai ƙyama NF-kB da IL-6, idan aka kwatanta da mahalarta waɗanda suka ci hamburger su kaɗai ().

Avocados yana ba da mahadi masu amfani da yawa waɗanda ke kare kariya daga kumburi kuma yana iya rage haɗarin cutar kansa.

Yadda Ake Karba Cikakken Avocado

5. Green tea

Wataƙila kun taɓa jin cewa koren shayi ɗayan lafiyayyun abubuwan sha ne da zaku iya sha.

Yana rage haɗarin kamuwa da cututtukan zuciya, kansar, cutar Alzheimer, kiba, da sauran yanayi (,,,).

Yawancin fa'idodinsa suna da nasaba ne da abubuwan da ke kashe ta da kumburin ciki, musamman ma wani abu da ake kira epigallocatechin-3-gallate (EGCG).

EGCG yana hana kumburi ta hanyar rage yawan kwayar cytokine mai lalacewa da lalacewar mai mai cikin kwayarku (,).

Kuna iya siyan koren shayi a yawancin shaguna ko kan layi.

Babban abun ciki na EGCG na koren shayi yana rage kumburi kuma yana kiyaye kwayoyin halittarka daga lalacewar da zata iya haifar da cuta.

6. Barkono

Barkono mai ƙararrawa da barkono barkono ana ɗora su da bitamin C da antioxidants waɗanda ke da tasiri mai tasirin kumburi (,,).

Bell barkono yana ba da quercetin na antioxidant, wanda zai iya rage alama guda ɗaya na lalacewar sanadin jiki a cikin mutane tare da sarcoidosis, cututtukan ƙwayar cuta ().

Barkono mai barkono yana dauke da sinadarin sinapic da ferulic acid, wanda na iya rage kumburi da haifar da lafiyar tsufa (32,).

Chili barkono da barkono mai ƙararrawa suna da wadataccen quercetin, sinapic acid, ferulic acid, da sauran antioxidants tare da tasirin anti-inflammatory mai ƙarfi.

7. Naman kaza

Duk da yake dubunnan nau'ikan namomin kaza sun wanzu a duniya, kaɗan ne kawai ke ci da girma a kasuwancinsu.

Waɗannan sun haɗa da kayan lambu, naman kaza, da shiitake.

Namomin kaza suna da ƙarancin kuzari kuma suna da wadataccen selenium, jan ƙarfe, da kuma duk bitamin na B.

Hakanan suna ƙunshe da abubuwan ƙira da sauran antioxidants waɗanda ke ba da kariya ta kumburi (,,,,).

Nau'in naman kaza na musamman da ake kira man zaki na iya rage girman sa, mai kumburi da ya danganci kiba ().

Koyaya, wani binciken ya gano cewa dafa naman kaza ya saukar da magungunan anti-inflammatory sosai. Don haka, zai iya zama mafi kyau a ci su danye ko dafaffe ().

Wasu namomin kaza masu cin abinci suna alfahari da mahadi wanda na iya rage kumburi. Cin su danye ko dafaffe da sauƙi na iya taimaka muku girbe cikakken ƙarfin kumburi.

8. Inabi

Inabi yana dauke da anthocyanins, wanda ke rage kumburi.

Bugu da ƙari, suna iya rage haɗarin cututtuka da yawa, gami da cututtukan zuciya, ciwon sukari, kiba, Alzheimer, da rikicewar ido (,,,,).

Hakanan inabi shine ɗayan mafi kyawun tushen resveratrol, wani mahaɗan wanda ke da fa'idodi da yawa ga lafiya.

A cikin binciken daya, mutanen da ke fama da cututtukan zuciya waɗanda ke cinye ruwan inabi yau da kullun sun sami raguwar alamun alamomin kumburi, gami da NF-kB ().

Menene ƙari, matakan adiponectin ɗin sun karu. Levelsananan matakan wannan hormone suna haɗuwa da ƙimar nauyi da haɗarin cutar kansa ().

Yawancin mahaɗan shuka a cikin inabi, kamar su resveratrol, na iya rage kumburi. Hakanan suna iya rage haɗarin cututtukan ku da yawa.

9. Turmeric

Turmeric wani yaji ne mai karfi, mai dandano na kasa wanda ake yawan amfani dashi a cikin curry da sauran abincin India.

Ya sami kulawa da yawa don abun cikin shi na curcumin, mai ƙarfi mai ƙin kumburi mai gina jiki.

Turmeric yana rage kumburi mai alaƙa da cututtukan zuciya, ciwon sukari, da sauran cututtuka (,,,,,,).

A zahiri, cinye gram 1 na curcumin yau da kullun haɗe tare da piperine daga baƙin barkono ya haifar da raguwa mai yawa a cikin alama mai kumburi CRP a cikin mutanen da ke fama da ciwo na rayuwa ().

Koyaya, yana iya zama da wahala a sami isasshen curcumin don fuskantar sanannen sakamako daga turmeric shi kaɗai.

A cikin wani binciken, mata masu nauyin kiba wadanda suka dauki gram 2.8 na turmeric a kowace rana ba su nuna wani ci gaba ba a alamomin kumburi ().

Supaukar abubuwan kari dauke da keɓaɓɓiyar curcumin ya fi tasiri sosai. Sau da yawa ana haɗa abubuwan kari na curcumin tare da piperine, wanda zai iya haɓaka haɓakar curcumin ta 2,000% ().

Idan kuna sha'awar yin amfani da turmeric a dafa abinci, zaku iya samun sa a mafi yawan shagunan kayan abinci ko kan layi.

Turmeric ya ƙunshi wani ƙwayar anti-mai kumburi mai ƙarfi wanda ake kira curcumin. Cin barkono baƙi tare da turmeric na iya haɓaka haɓakar curcumin sosai.

10. Man zaitun mara kyau

Karin man zaitun yana daya daga cikin lafiyayyen kayan mai da zaka ci.

Yana da wadataccen mai mai ƙamshi da abinci a cikin Bahar Rum, wanda ke ba da fa'idodin kiwon lafiya da yawa.

Karatu suna danganta man zaitun marassa kyau da rage kasadar kamuwa da cututtukan zuciya, cutar sankara, da sauran munanan halayen lafiya (,,,,,,).

A cikin wani bincike game da abincin Bahar Rum, CRP da wasu alamomi masu kumburi da yawa sun ragu sosai a cikin waɗanda suka cinye oza 1.7 (50 ml) na man zaitun a kullum ().

Sakamakon oleocanthal, antioxidant da ke cikin man zaitun, an gwama shi da magungunan anti-inflammatory kamar ibuprofen ().

Ka tuna cewa ƙarin man zaitun yana ba da fa'idodi masu saurin kumburi fiye da waɗanda aka samar da ƙarin zaitun mai zaitaccen ().

Abu ne mai sauƙi a sami ƙarin zaitun na zaitun a shagon sayar da kayan masarufi na gida, amma kuma za a iya siyan ta kan layi.

Virginarin budurwa zaitun yana ba da fa'idodi masu saurin kumburi, wanda zai iya rage haɗarin kamuwa da cututtukan zuciya, kansa, da sauran mawuyacin yanayin lafiya.

11. Duhun cakulan da koko

Duhun cakulan yana da dadi, mai arziki, kuma mai gamsarwa.

Hakanan an kunshi shi tare da antioxidants wanda ke rage kumburi. Waɗannan na iya rage haɗarin cutar ka kuma haifar da ƙoshin lafiya (,,,,,).

Flavanols suna da alhakin tasirin cututtukan cakulan da kiyaye ƙwayoyin endothelial waɗanda ke layin jijiyoyinku lafiya (,).

A cikin binciken daya, masu shan sigari sun sami ci gaba mai mahimmanci a cikin aikin endothelial a cikin awanni 2 na cin cakulan mai girma-flavonol ().

Koyaya, tabbatar da zaɓar cakulan mai duhu wanda ya ƙunshi aƙalla 70% koko - mafi girma ya fi kyau - don girbar waɗannan fa'idodi na anti-inflammatory.

Idan ka manta ka kama wannan maganin a ƙarshen gudu zuwa shagon, koyaushe zaka iya siyan shi ta kan layi.

Flavanols a cikin duhu cakulan da koko na iya rage kumburi. Hakanan suna iya rage haɗarin cututtukan ku da yawa.

12. Tumatir

Tumatir gidan abinci ne mai gina jiki.

Tumatir yana cikin bitamin C, potassium, da lycopene, antioxidant tare da kyawawan abubuwan kare kumburi (,,,).

Lycopene na iya zama mai fa'ida musamman don rage mahaɗan ƙwayoyin cuta masu alaƙa da nau'o'in cutar kansa da yawa (,).

Studyaya daga cikin binciken ya ƙaddara cewa shan ruwan tumatir ya rage alamun alamomin a cikin mata masu nauyin gaske - amma ba waɗanda ke da kiba ba ().

Lura cewa dafa tumatir a cikin man zaitun na iya kara adadin lycopene da kuke sha ().

Wancan ne saboda lycopene shine carotenoid, mai gina jiki wanda yafi dacewa tare da tushen kitse.

Tumatir shine kyakkyawan tushen lycopene, wanda zai iya rage kumburi da kare kansa.

13. Cherries

Cherries suna da dadi kuma suna da wadata a cikin antioxidants, kamar anthocyanins da catechins, waɗanda ke yaƙar kumburi (,,,,).

Kodayake an yi nazarin kimiyyar inganta kiwon lafiya na tart cherries fiye da sauran nau'o'in, ƙwarƙwarar ƙira kuma suna ba da fa'idodi.

A cikin wani binciken, lokacin da mutane suka cinye gram 280 na cherries a kowace rana har tsawon wata 1, matakan su na alamar CRP sun ragu kuma sun kasance ƙasa da kwanaki 28 bayan sun daina cin cherries ().

Cherries masu daɗi da na tart suna ɗauke da antioxidants wanda ke rage kumburi da haɗarin kamuwa da cuta.

Abincin mai kumburi

Baya ga ciko abincinka da sinadarai masu saurin kumburi, yana da mahimmanci ka rage cin abincinka wanda zai iya inganta kumburi.

Misali, abincin da aka sarrafa kamar abinci mai sauri, daskararren abinci, da kayan abinci da aka sarrafa an haɗasu da manyan matakan alamomin kumburi kamar CRP (76, 77,).

A halin yanzu, soyayyen abinci da wani ɓangaren mai na hydrogenated suna ɗauke da ƙwayoyin mai, wani nau'in fatty acid wanda ba shi da cikakken ƙarfi wanda kuma aka alakanta shi da ƙaruwar matakan kumburi (, 80).

Sauran abinci kamar su abubuwan sha mai daɗin zaki da keɓaɓɓiyar carbs suma an nuna su don inganta kumburi (81,).

Ga wasu misalan abincin da aka alakanta da ƙara matakan kumburi:

• Junk abinci: abinci mai sauri, abinci mai dacewa, kwakwalwan dankalin turawa, pretzels
• Mai ladabi mai guba: farar biredi, taliya, farin shinkafa, gwangwani, fulawar gari, biskit
• Soyayyen abinci: soyayyen dankalin turawa, donuts, soyayyen kaza, sandunan mozzarella, garin kwai
• Abin sha mai daɗin Sugar: soda, shayi mai zaki, abubuwan sha makamashi, abubuwan sha na motsa jiki
• Naman da aka sarrafa: naman alade, naman sa ja, nama gwangwani, salami, karnuka masu zafi, nama mai hayaki
• Fats mai guba: rage, man kayan lambu hydrogenated, margarine

Wasu sinadarai kamar abubuwan sha mai daɗin sukari, abinci da aka sarrafa, soyayyen abinci, da ƙananan ƙwayoyin hydrogen na iya ƙara matakan kumburi a jiki.

Layin kasa

Ko da ƙananan matakan kumburi a kan tushen na yau da kullun na iya haifar da cuta.

Yi iyakar ƙoƙarinka don ci gaba da ƙonewa ta hanyar zaɓar ɗimbin ɗimbin abinci mai daɗi, abinci mai wadataccen antioxidant.

Barkono, cakulan mai duhu, kifi, da kuma man zaitun budurwa 'yan abinci ne da zasu iya taimaka maka magance kumburi da rage barazanar rashin lafiya.