Abinci 6 Da Ke Haddasa Kumburi

Wadatacce

• 1. Sugar da babban-fructose masarar ruwa
• 2. Fats na wucin gadi
• 3. Kayan lambu da mai
• 4. Tatattarar carbohydrates
• 5. Yawan shan giya
• 6. Naman da aka sarrafa
• Layin kasa
• Gyara Abinci: Beat The Bloat

Kumburi na iya zama mai kyau ko mara kyau dangane da yanayin.

A gefe ɗaya, hanya ce ta jikinka don kare kanta lokacin da ka ji rauni ko rashin lafiya.

Zai iya taimakawa jikinka ya kare kansa daga rashin lafiya kuma ya motsa warkarwa.

A gefe guda, ci gaba, ciwan kumburi yana da nasaba da ƙarin haɗarin cututtuka kamar ciwon sukari, cututtukan zuciya, da kiba (,,).

Abin sha'awa, abincin da zaka ci na iya shafar kumburi a jikinka sosai.

Ga abinci guda 6 wadanda zasu iya haifar da kumburi.

1. Sugar da babban-fructose masarar ruwa

Tebur na tebur (sucrose) da babban fructose masara syrup (HFCS) sune manyan nau'ikan manyan sukari guda biyu a cikin abincin yamma.

Sugar shine 50% glucose da 50% fructose, yayin da babban fructose masarar syrup kusan 45% glucose da 55% fructose.

Ofaya daga cikin dalilan da suka ƙara sugars suna da illa shine zasu iya ƙara kumburi, wanda zai haifar da cuta (,,,,).

A cikin wani binciken daya, beraye masu cin abinci mai girma na sukrose sun bunkasa cutar sankarar mama wacce ta bazu zuwa huhunsu, wani bangare saboda radadin radadin cutar sukari ().

A wani binciken kuma, cututtukan cututtukan kumburi na omega-3 sunadaran sunadarai a cikin beraye suna ciyar da babban abincin sukari ().

Mene ne ƙari, a cikin gwajin gwajin bazuwar da mutane ke sha soda, abincin soda, madara, ko ruwa, kawai waɗanda ke cikin rukunin soda na yau da kullun sun ƙaru da matakan uric acid, wanda ke motsa kumburi da juriya na insulin ().

Hakanan sukari na iya zama cutarwa saboda yana samar da yawan fructose.

Duk da yake ƙananan fructose a cikin 'ya'yan itatuwa da kayan marmari suna da kyau, cinye adadi mai yawa daga ƙarin sugars mummunan ra'ayi ne.

Cin abinci mai yawa na fructose an danganta shi da kiba, juriya na insulin, ciwon suga, ciwon hanta mai kiba, ciwon daji, da cutar koda mai ɗorewa (,,,,,).

Hakanan, masu bincike sun lura cewa fructose yana haifar da kumburi tsakanin ƙwayoyin endothelial waɗanda suke layin jijiyoyin jini, wanda shine haɗarin haɗari ga cututtukan zuciya ().

Hakanan an nuna yawan shan fructose don ƙara alamun alamomi da yawa a cikin beraye da mutane (,,,,,).

Abincin da ke cikin ƙara sukari sun haɗa da alewa, cakulan, abubuwan sha mai laushi, waina, waina, kayan miya, da wasu irin hatsi.

TakaitawaYin amfani da abincin da ke cike da sukari da ɗakunan sarrafa masarar fructose
kumburi wanda zai haifar da cuta. Hakanan yana iya magance
anti-mai kumburi sakamakon omega-3 acid mai.

2. Fats na wucin gadi

Fwayoyin kayan maye na wucin gadi sune mafi ƙarancin mai da zaku iya ci.

An ƙirƙira su ta hanyar ƙara hydrogen zuwa ƙwayoyin da ba su ƙoshi ba, waɗanda suke da ruwa, don ba su kwanciyar hankali na ƙoshin mai mai ƙarfi.

A kan alamun kayan masarufi, yawancin ƙwayoyin cuta ana lasafta su a matsayin mai mai ƙanshi.

Yawancin margarines suna ƙunshe da ƙwayoyi masu ƙyashi, kuma ana saka su sau da yawa cikin abincin da aka sarrafa don tsawanta rayuwar rayuwa.

Ba kamar ƙwayoyin cuta na yau da kullun da aka samo a cikin kiwo da nama ba, an nuna ƙwayoyin trans-wucin gadi na haifar da kumburi da haɓaka haɗarin cutar (,,,,,,,).

Bugu da ƙari don rage HDL (mai kyau) cholesterol, ƙwayoyin mai na iya lalata aikin ƙwayoyin endothelial da ke jingina jijiyoyin ku, wanda ke da haɗari ga cututtukan zuciya ().

Yin amfani da ƙwayoyin trans na wucin gadi yana da alaƙa da manyan alamun alamun kumburi, kamar furotin C-reactive (CRP).

A zahiri, a cikin binciken daya, matakan CRP sun kasance mafi girma cikin 78% tsakanin mata waɗanda suka ba da rahoton mafi yawan abincin mai mai ().

A cikin gwajin da aka yi bazuwar ciki har da tsofaffin mata masu nauyin kiba, man waken soya ya kara kumburi sosai fiye da dabino da man sunflower ().

Karatuttuka a cikin lafiyayyun maza da maza tare da haɓakar ƙwayoyin ƙwayoyin cuta sun bayyana irin wannan ƙaruwa a cikin alamomin mai kumburi don mayar da martani ga ƙwayoyin mai (,).

Abincin da ke cike da ƙwayoyin mai sun haɗa da soyayyen faransan da sauran soyayyen abinci mai sauri, wasu nau'ikan popcorn na microwave, wasu margarines da gajartar kayan lambu, wainar da ake toyawa da waina, wasu waina, da duk abincin da ake sarrafawa waɗanda ke lissafa wani ɓangaren mai na hydrogen akan lambar.

TakaitawaYin amfani da ƙwayoyin trans na wucin gadi na iya ƙara ƙonewa da haɗarin ku
na cututtuka da yawa, gami da cututtukan zuciya.

3. Kayan lambu da mai

A lokacin karni na 20, yawan shan kayan lambu ya karu da kashi 130% a Amurka.

Wasu masana kimiyya sunyi imanin cewa wasu mai na kayan lambu, kamar su waken soya, na inganta kumburi saboda yawan kayan mai mai Omega-6 ().

Kodayake wasu ƙwayoyin Omega-6 na abinci sun zama dole, abincin yau da kullun na Yammacin duniya yana bayar da fiye da yadda mutane ke buƙata.

A hakikanin gaskiya, kwararrun likitocin sun bada shawarar cin karin abinci mai yawa na omega-3, kamar kifi mai kitse, don inganta omega-6 dinka zuwa omega-3 sannan ka girbe amfanin anti-inflammatory na omega-3s.

A cikin binciken daya, beraye sun ciyar da abinci tare da omega-6 zuwa omega-3 rabo na 20: 1 yana da matakan girma na alamun alamomin kumburi fiye da waɗanda ake ciyar da su tare da yanayin 1: 1 ko 5: 1 ().

Koyaya, shaidar cewa yawan cin mai na omega-6 yana ƙara ƙonewa a cikin mutane a halin yanzu an iyakance.

Nazarin da aka sarrafa ya nuna cewa acid linoleic, mafi yawan abincin mai ci na omega-6, ba ya shafar alamomin mai kumburi (,).

Ana buƙatar ƙarin bincike kafin a iya yanke shawara.

Ana amfani da kayan lambu da mai iri a matsayin mai dafa abinci kuma sune babban sinadari a yawancin abinci da aka sarrafa.

TakaitawaWasu nazarin suna ba da shawarar cewa babban mai na Omega-6 mai mai mai ne na kayan lambu
abun ciki na iya inganta ƙonewa lokacin cinyewa cikin adadi mai yawa. Koyaya, da
hujja ba ta dace ba, kuma ana buƙatar ƙarin bincike.

4. Tatattarar carbohydrates

Carbohydrates sun sami mummunan rap.

Koyaya, gaskiyar ita ce ba duk carbs ne ke da matsala ba.

Mutanen da suka tsufa sun cinye babban zare, ƙwayoyin carb ɗin da ba a sarrafa su ba na shekaru dubbai a cikin yanayin ciyawa, tushe, da 'ya'yan itatuwa ().

Koyaya, cin abinci mai ladabi na iya fitar da kumburi (,,,,).

An cire mafi yawancin carb ɗin da aka tace. Fiber na inganta cikuwa, yana inganta kulawar suga, kuma yana ciyar da kwayoyin cuta masu amfani a cikin hanjin ka.

Masu bincike sun ba da shawarar cewa ingantaccen carbs a cikin abincin zamani na iya ƙarfafa haɓakar ƙwayoyin cuta mai saurin kumburi wanda zai iya ƙara haɗarin kiba da cututtukan hanji mai kumburi (,).

Rafaffen carbs yana da mafi girman glycemic index (GI) fiye da waɗanda ba a sarrafa su ba. Babban abincin GI yana ɗaga sukarin jini cikin sauri fiye da ƙananan abincin GI.

A cikin binciken daya, tsofaffi wadanda suka ba da rahoton yawancin abincin GI masu yawa sun fi saurin mutuwa da cutar mai kumburi kamar cututtukan huhu na huhu (COPD) ().

A cikin binciken da aka gudanar, samari, lafiyayyun maza wadanda suka ci giram 50 na ingantaccen carbi a cikin farar burodi sun sami ƙarin matakan sikarin jini kuma suna ƙaruwa a matakan wani alama mai kumburi ().

Ana samun tataccen carbohydrates a cikin alewa, burodi, taliya, kayan lefe, wasu hatsi, kukis, waina, kayan sha mai laushi mai laushi, da duk abincin da aka sarrafa wanda ya ƙunshi ƙara sukari ko gari.

TakaitawaBabban fiber, carbs ɗin da ba'a sarrafa shi ba yana da lafiya, amma ingantattun carbs suna ɗaga jini
matakan sukari da inganta kumburi wanda ka iya haifar da cuta.

5. Yawan shan giya

An nuna yawan shan barasa don samar da wasu fa'idodi ga lafiya.

Koyaya, adadi mafi yawa na iya haifar da matsaloli mai tsanani.

A cikin binciken daya, matakan alamun cutar CRP sun karu a cikin mutanen da suka sha giya. Da karin giya da suka sha, yawancin matakan CRP ɗin su ya karu ().

Mutanen da suke shan giya mai yawa na iya haifar da matsaloli tare da guba mai guba daga cikin ciki zuwa cikin jiki. Wannan yanayin - wanda ake kira "leaky gut" - na iya fitar da kumburi mai yaduwa wanda ke haifar da lalacewar gabobi (,).

Don kaucewa matsalolin kiwon lafiya masu nasaba da shaye-shaye, ya kamata a iyakance ga abubuwan sha biyu na yau da kullun ga maza kuma daya na mata.

TakaitawaYin amfani da giya mai yawa na iya ƙara kumburi da haifar da a
"Leaky gut" wanda ke motsa kumburi a jikin ku duka.

6. Naman da aka sarrafa

Cin naman da aka sarrafa yana da alaƙa da haɗarin kamuwa da cututtukan zuciya, ciwon sukari, da ciwon ciki da na hanji (,,).

Nau'ukan da aka sarrafa na nama sun hada da tsiran alade, naman alade, naman alade, nama mai hayaki, da naman sa nama.

Nama sarrafawa ta ƙunshi samfuran ƙarshen glycation ƙarshen (AGEs) fiye da yawancin sauran nama.

Ana samar da shekarun girma ta hanyar dafa nama da wasu abinci a yanayin zafi mai zafi. An san su da haifar da kumburi (,).

Daga cikin dukkan cututtukan da ke da alaƙa da sarrafa nama, alaƙarta da ciwon kansa na hanji ita ce mafi ƙarfi.

Kodayake dalilai da yawa suna ba da gudummawa ga ciwon daji na hanji, an yi imani da wata hanyar ta hanyar ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin cuta.

TakaitawaNaman da aka sarrafa yana da yawa a cikin mahaɗan kumburi kamar AGEs, da nasa
karfi haɗin gwiwa tare da ciwon daji na hanji wani ɓangare na iya zama saboda mai kumburi
amsa.

Layin kasa

Kumburi na iya faruwa saboda martani ga abubuwa masu yawa, wasu daga cikinsu suna da wuyar kiyayewa, gami da gurɓatawa, rauni, ko cuta.

Koyaya, kuna da iko da yawa akan abubuwan kamar abincinku.

Don zama cikin ƙoshin lafiya kamar yadda zai yiwu, ci gaba da kumburi ƙasa ta rage rage yawan cin abincin da ke jawo shi da kuma cin abinci mai kashe kumburi.

Gyara Abinci: Beat The Bloat