Karin Abubuwa 6 Masu Yaki da Kumburi

Wadatacce

• 1. Sinadarin Alfa-Lipoic
• 2. Curcumin
• 3. Man Kifi
• 4. Jinjaye
• 5. Resveratrol
• 6. Spirulina
• Kasance Mai Wayo Idan Yazo Da kari

Kumburi na iya faruwa sakamakon martani na rauni, rashin lafiya da damuwa.

Koyaya, ana iya haifar dashi ta hanyar abinci mai ƙoshin lafiya da halaye na rayuwa.

A wasu lokuta, samun ƙarin tallafi daga kari na iya zama fa'ida.

Anan akwai abubuwan kari na 6 waɗanda aka nuna don rage ƙonewa a cikin karatu.

1. Sinadarin Alfa-Lipoic

Alpha-lipoic acid shine mai kitse wanda jikinka yayi. Yana taka muhimmiyar rawa wajen haɓaka da samar da makamashi.

Hakanan yana aiki azaman antioxidant, yana kare ƙwayoyinku daga lalacewa kuma yana taimakawa dawo da matakan sauran antioxidants, kamar bitamin C da E ().

Alfa-lipoic acid shima yana rage kumburi. Yawancin karatu sun nuna cewa yana rage kumburin da ke da alaƙa da juriya na insulin, ciwon daji, cutar hanta, cututtukan zuciya da sauran rikice-rikice (,,,,,,, 9).

Bugu da ƙari, alpha-lipoic acid na iya taimakawa rage matakan jini na alamomi masu kumburi da yawa, gami da IL-6 da ICAM-1.

Hakanan Alpha-lipoic acid ya rage alamomin kumburi a cikin karatu da yawa kan marasa lafiyar cututtukan zuciya (9).

Koyaya, ƙananan binciken basu sami canje-canje a cikin waɗannan alamomin a cikin mutanen da ke shan alpha-lipoic acid ba, idan aka kwatanta da ƙungiyoyin sarrafawa (,,).

Nagari sashi: 300-600 MG kowace rana. Babu wata matsala da aka ruwaito a cikin mutanen da ke shan 600 mg na alpha-lipoic acid na tsawon watanni bakwai ().

Hanyoyi masu illa masu tasiri: Babu wani idan an ɗauka a sashin da aka ba da shawarar. Idan kuma kuna shan magungunan ciwon suga, to kuna iya buƙatar lura da matakan sukarin jinin ku.

Ba da shawarar don: Mata masu ciki.

Alpha-lipoic acid antioxidant ne wanda zai iya rage kumburi kuma yana iya inganta alamun wasu cututtuka.

2. Curcumin

Curcumin yana cikin kayan yaji na turmeric. Yana ba da fa'idodin kiwon lafiya da yawa.

Zai iya rage kumburi a cikin ciwon sukari, cututtukan zuciya, cututtukan hanji da ciwon daji, don wasu 'yan kaɗan,,,,.

Curcumin shima yana da matukar fa'ida don rage kumburi da inganta alamomin cututtukan osteoarthritis da cututtukan zuciya na rheumatoid (,).

Trialaya daga cikin gwajin gwajin da aka samu ya gano cewa mutanen da ke fama da cututtukan zuciya waɗanda suka ɗauki curcumin sun rage matakan alamun alamun ƙonewa CRP da MDA, idan aka kwatanta da waɗanda suka karɓi placebo ().

A wani binciken kuma, lokacin da aka bai wa mutane 80 da ke da ciwan ciwan daji mai nauyin MG 150 na curcumin, yawancin alamomin da ke haifar da kumburi sun ragu fiye da waɗanda ke cikin rukunin sarrafawa. Ingancin darajar rayuwarsu ma ya ƙaru sosai ().

Curcumin yana da nutsuwa lokacin da aka ɗauka da kansa, amma zaka iya haɓaka shayarwa ta kusan 2,000% ta shan shi da piperine, wanda aka samo a cikin baƙar fata ().

Wasu kari kuma suna dauke da wani sinadari wanda ake kira bioperine, wanda yake aiki kamar piperine kuma yana kara sha.

Nagari sashi: 100-500 MG kowace rana, lokacin da aka sha tare da piperine. Abubuwan har zuwa 10 gram a kowace rana sunyi nazari kuma ana ɗaukarsu amintattu, amma suna iya haifar da illa mai narkewa ().

Hanyoyi masu illa masu tasiri: Babu wani idan an ɗauka a sashin da aka ba da shawarar.

Ba da shawarar don: Mata masu ciki.

Curcumin yana da ƙarfin haɓakar kumburi wanda ke rage kumburi a cikin yawancin cututtuka.

3. Man Kifi

Oilarin mai na kifin ya ƙunshi omega-3 mai ƙanshi, waɗanda ke da mahimmanci ga ƙoshin lafiya.

Zasu iya rage kumburi da ke tattare da ciwon sukari, cututtukan zuciya, ciwon daji da sauran yanayi da yawa (,,,,,,).

Abubuwa biyu masu amfani musamman na omega-3s sune eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA).

DHA, musamman, an nuna shi yana da tasirin maganin kumburi wanda ke rage matakan cytokine da inganta lafiyar hanji. Hakanan yana iya rage kumburi da lalacewar tsoka da ke faruwa bayan motsa jiki (,,,).

A cikin binciken daya, matakan alamar kumburi IL-6 sun kasance 32% ƙasa da mutanen da suka ɗauki gram 2 na DHA, idan aka kwatanta da ƙungiyar kulawa ().

A cikin wani binciken, DHA yana ƙara rage matakan alamun alamomin TNF alpha da IL-6 bayan motsa jiki mai ƙarfi ().

Koyaya, wasu karatuttukan akan lafiyayyun mutane da waɗanda ke fama da cutar atrial basu nuna fa'ida daga ƙarin mai ba (,,).

Nagari sashi: 1-1.5 gram na omega-3s daga EPA da DHA kowace rana. Nemi kayan mai na man kifi tare da abun cikin mercury wanda ba'a iya gano shi.

Hanyoyi masu illa masu tasiri: Man kifi na iya rage jini a cikin allurai mafi girma, wanda zai iya ƙara yawan jini.

Ba da shawarar don: Mutane masu shan sikanin jini ko asfirin, sai dai in likitansu ya ba su izini.

Kayan mai na kifi wanda ya ƙunshi omega-3 mai ƙanshi na iya inganta kumburi a cikin cututtuka da halaye da yawa.

4. Jinjaye

Tushen ginger galibi ana nika shi zuwa foda kuma ana saka shi cikin abinci mai daɗi da ɗanɗano.

Hakanan ana amfani dashi don magance rashin narkewar abinci da tashin zuciya, gami da cutar asuba.

Abubuwa biyu na ginger, gingerol da zingerone, na iya rage kumburin da ke da alaƙa da colitis, lalacewar koda, ciwon sukari da kuma kansar mama (,,,,).

Lokacin da aka baiwa mutanen da ke fama da ciwon sukari 1,600 na ginger a kowace rana, matakan CRP, insulin da HbA1c sun ragu sosai fiye da ƙungiyar kulawa ().

Wani binciken ya gano cewa matan da ke fama da cutar sankarar mama wadanda suka sha sinadarai na ginger na da ƙananan matakan CRP da IL-6, musamman idan aka haɗa su da motsa jiki ().

Har ila yau, akwai shaidun da ke ba da shawara game da kayan ginger na iya rage ƙonewa da ciwon tsoka bayan motsa jiki (,).

Nagari sashi: 1 gram a kowace rana, amma har zuwa gram 2 ana ɗaukarsa amintacce ().

Hanyoyi masu illa masu illa: Babu wani a cikin shawarar sashi. Koyaya, mafi girman kwayoyi na iya sirirtar da jini, wanda zai iya ƙara jini.

Ba da shawarar don: Mutanen da suke shan asfirin ko wasu abubuwan kara jini, sai dai in likita ya ba da izini.

An nuna abubuwan da ake amfani da shi na ginger don rage kumburi, da kuma ciwon tsoka da ciwo bayan motsa jiki.

5. Resveratrol

Resveratrol antioxidant ne wanda ake samu a inabi, blueberries da sauran fruitsa fruitsan itace masu launin purple. Ana kuma samun sa a cikin jan giya da gyada.

Vearin Resveratrol na iya rage kumburi a cikin mutane masu fama da cututtukan zuciya, haɓakar insulin, gastritis, ulcerative colitis da sauran yanayi (,,,,,,,,).

Studyaya daga cikin binciken ya ba wa mutane masu ciwon ulcerative colitis 500 mg na resveratrol kowace rana. Alamomin su sun inganta kuma suna da raguwa a cikin alamomin kumburi CRP, TNF da NF-kB ().

A wani binciken kuma, abubuwan da ke samarda resveratrol sun saukar da alamomin kumburi, triglycerides da sukarin jini a cikin mutane masu kiba ().

Koyaya, wani gwajin ya nuna babu ci gaba a cikin alamomin mai kumburi tsakanin masu ƙiba da ke ɗaukar resveratrol ().

Hakanan resveratrol a cikin jan giya na iya samun fa'idodi na lafiya, amma adadin jan giya bai kai yadda mutane da yawa suka yi imani ba ().

Red giya ya ƙunshi ƙasa da MG 13 na resveratrol a kowace lita (34 oz), amma yawancin karatun da ke binciken amfanin lafiyar resveratrol sun yi amfani da MG 150 ko fiye a kowace rana.

Don samun adadin adadin resveratrol, kuna buƙatar shan aƙalla lita 11 (galan 3) na giya kowace rana, wanda tabbas ba a ba da shawarar ba.

Nagari sashi: 150-500 MG kowace rana ().

Hanyoyi masu illa masu tasiri: Babu wani a cikin sashin da aka ba da shawarar, amma maganganun narkewa na iya faruwa da yawa (gram 5 kowace rana).

Ba da shawarar don: Mutanen da ke shan magungunan rage jini, sai dai idan likitansu ya amince da su.

Resveratrol na iya rage alamomi masu kumburi da yawa da samar da wasu fa'idodin kiwon lafiya.

6. Spirulina

Spirulina wani nau'in algae ne mai launin shuɗi mai shuɗi mai tasiri mai tasirin antioxidant.

Nazarin ya nuna cewa yana rage kumburi, yana haifar da ƙoshin lafiya kuma yana iya ƙarfafa garkuwar jiki (,,,,,,,).

Kodayake yawancin bincike har zuwa yau ya binciki tasirin spirulina akan dabbobi, karatu a cikin tsofaffi maza da mata sun nuna cewa yana iya inganta alamomin kumburi, rashin jini da aikin rigakafi (,).

Lokacin da aka ba mutanen da ke da ciwon sukari gram 8 na spirulina a kowace rana na tsawon makonni 12, matakan MDA na ƙonewa ya ragu ().

Bugu da ƙari, matakan adiponectin ɗin sun karu. Wannan wani hormone ne wanda ke tattare da daidaita sukarin jini da kuma narkewar mai.

Nagari sashi: 1-2 grams a kowace rana, dangane da karatun yanzu. Spirulina ta kasance ta ƙaddamar da Yarjejeniyar Magungunan Magunguna ta Amurka kuma ana ɗaukarta mai aminci ().

Hanyoyi masu illa masu illa: Baya ga rashin lafiyan, babu wani a sashin da aka ba da shawarar.

Ba da shawarar don: Mutanen da ke fama da rikice-rikice na tsarin rigakafi ko rashin lafiyayyar cutar spirulina ko algae.

Spirulina yana ba da kariya daga antioxidant wanda zai iya rage kumburi kuma yana iya inganta alamomin wasu cututtuka.

Kasance Mai Wayo Idan Yazo Da kari

Idan kana so ka gwada ɗayan waɗannan ƙarin, to yana da mahimmanci:

• Sayi su daga sanannen masana'anta.
• Bi umarnin sashi.
• Duba likita da farko idan kuna da rashin lafiya ko shan magani.

Gabaɗaya, ya fi dacewa don samun abubuwan gina jiki masu ƙin kumburi daga abinci gaba ɗaya.

Koyaya, a game da yawan kumburi ko na ƙonewa na yau da kullun, kari kan iya taimakawa sau da yawa dawo da abubuwa cikin daidaituwa.