Jagoran ku ga Tsarin Abinci na Anti-Cutum

Wadatacce

• Karin Bayani Game da Kumburi A Jiki
• Yadda ake Sarrafa da Iyakance Ciwon Kumburi
• Mafi Munin Abinci don Kumburi
• Cikakken Fat
• Omega-6 Polyunsaturated Fatty Acids
• Carbs da aka sarrafa
• Mafi kyawun Abinci mai hana kumburi
• Abincin Antioxidant-Rich
• Kitso Lafiya
• Omega-3 Fatty Acids
• Low-Glycemic Abinci
• Shirye-shiryen Abinci na Anti-inflammatory
• Shirye-shiryen Abincin Abinci na Anti-Cutar Girke-girke don karin kumallo
• Shirye-shiryen Abinci na Anti-Cutar Girke-girke na Abincin rana
• Tsarin Abinci na Anti-Inflammatory Recipes for Snacks
• Shirye-shiryen Abincin Abinci na Anti-Cutar Girke-girke don Abincin dare
• Shirye-shiryen Abincin Abinci na Anti-Cutar Girke-girke na kayan zaki
• Bita don

Duk da duk abin da yake samu, kumburi na iya zama abu mai kyau. Ka yi tunani game da shi: Lokacin da ka taki yatsan ka ko kuma ka kamu da kamuwa da cuta, tsarin garkuwar jikinka yana haifar da wannan kumburi don cire duk wani abu mai cutarwa kuma ya fara aikin warkarwa, wanda shine dalilin da ya sa wuraren da abin ya shafa za su kumbura, su zama ja, ko jin zafi da zafi. Wintana Kiros, R.D.N., L.D.N, wanda ya kafa Reset Lifestyle ya ce "Haƙiƙa kumburi yana karewa kuma yana warkar da jiki ta hanyar taimaka masa ya dawo daidai."

Matsaloli suna faruwa lokacin da martani mai kumburi ba ya warkar da rauni ko tsayawa kusa da tsawon lokacin da kuke buƙata. Irin wannan ƙumburi na yau da kullum zai iya lalata sauran ƙwayoyin lafiya na tsawon lokaci, bisa ga labarin da aka buga a cikin mujallar Oncotarget. Idan bai sauƙaƙa ba, kumburi na yau da kullun na iya haifar da cututtukan zuciya, atherosclerosis (ginin plaque akan bangon jijiya), rubuta ciwon sukari na 2, da amosanin gabbai. Oncotarget labarin. Kumburi na yau da kullun kuma na iya haifar da lalacewar DNA wanda zai iya haifar da cutar kansa, a cewar Cibiyar Ciwon daji ta ƙasa. A zahiri, masana sun kiyasta cewa kamuwa da cuta da kumburi na da alaƙa da kashi 15 na cutar kansa.

Abin farin ciki, akwai matakan da za ku iya ɗauka don hana kumburi mai ƙima, wanda ke da manufarsa, daga juyawa zuwa kumburi na yau da kullun, wanda ke da matsalolin sa. Kitchen ɗinku wuri ne mai kyau don farawa, musamman tare da taimakon shirin rage kumburi. Ga abin da kuke buƙatar sani game da kumburi da yadda ake magance shi.

Karin Bayani Game da Kumburi A Jiki

Jikin ku yana haifar da kumburi azaman hanya mai sauri don warkar da komai daga yanke takarda zuwa mura. Mahimmanci, tsarin rigakafi yana ƙara yawan jini zuwa wurin da aka ji rauni, yana haifar da zafi mai yaki da cututtuka, kuma yana aika fararen jini da sauran mahadi don kawar da kwayoyin cuta da kuma gyara ƙwayoyin da suka lalace. Lokacin da yake yin wannan aikin, kumburi abu ne mai kyau. (Ya kamata a lura: kumburin bayan motsa jiki shima yana da fa'ida.)

Amma wani lokacin, tsarin kumburin na iya farawa ba tare da kasancewar rauni ba, ko kuma ba zai ƙare lokacin da ya kamata ba. Menene ƙari, dalilin ci gaba ba koyaushe ne aka sani ba, a cewar Cibiyar Ciwon daji ta Kasa. Gaba ɗaya, kodayake, ƙonewa na iya haifar da yanayi kamar ciwon baya na kullum; cututtukan autoimmune kamar lupus; ci gaba da kamuwa da cuta ciki har da tarin fuka, ƙwayoyin cuta, ƙwayoyin cuta, rashin lafiyan jiki; har ma da ciwon danko. Hakanan yana da alaƙa da kiba tare da haɗarin kumburi na yau da kullun, saboda yana ƙara yawan adadin cytokines (abubuwan da ƙwayoyin ƙwayoyin cuta ke ɓoye) waɗanda ke haifar da kumburi. Hakanan yanayin yana rage matakan adiponectin, hormone wanda sel mai kitse ke fitarwa wanda ke da kaddarorin kumburi, a cewar wani binciken da aka buga a mujallar Taskokin Kimiyyar Lafiya. (Ƙara koyo game da dalilin da yasa yawan cututtukan autoimmune ke karuwa.)

Gwajin jini na iya bayyana matakan kumburin jikin ku na yanzu. Ɗayan zaɓi shine gwajin furotin c-reactive (hs-CRP). CRP wani fili ne a cikin jiki wanda ya zama mai girma yayin kumburi, kuma wannan gwajin zai iya ba ku wasu ra'ayi game da hadarin cututtukan zuciya na gaba, bisa ga binciken Harvard. Ba kowa ba ne yake buƙatar a bincikar wannan furotin, amma kuna iya tambayar likitan ku game da yin gwajin idan kuna da tarihin iyali na cututtukan zuciya - musamman ma idan kuna da ƙarin abubuwan haɗari irin su high cholesterol (fiye da 200) ko jini mai girma. matsa lamba (fiye da 140/90). Hakanan kuna iya la'akari da gwajin CRP idan kuna da juriya na insulin, ciwon sukari, ko cutar kanjamau, in ji Lisa M. Davis, Ph.D., mashawarcin abinci da mai bincike a Baltimore, Maryland.

Yadda ake Sarrafa da Iyakance Ciwon Kumburi

Yin ƴan tweaks zuwa salon rayuwar ku na iya taimakawa ci gaba da kumburi. Canje-canje kaɗan waɗanda zasu iya taimakawa:

• Rage nauyi. Nazarin nazarin 73 na mutane “masu kiba da kiba” sun gano cewa asarar nauyi ya haifar da raguwar adadin ƙwayoyin cytokines masu kumburi a cikin jini na jini.
• Yi motsi. Lokacin da kuke horarwa mai ƙarfi ko yin cardio, kuna ƙirƙirar ƙaramin hawaye a cikin tsokoki, wanda ke haifar da kumburi don warkar da rauni da ƙirƙirar filaye masu ƙarfi, Joanne Donoghue, Ph.D., a baya ya fada. Siffar Amma motsa jiki kuma yana haifar da bayyanar cytokines na anti-inflammatory wanda ke taimakawa wajen sarrafa amsawar kumburin jiki bayan kun gama karya gumi. Plusari, motsa jiki akai -akai yana da alaƙa da ƙananan matakan cytokines masu kumburi a cikin jini na jini, a cewar wani bita da aka buga a ciki Physiology.
• Yi barci. Damuwa ta jiki da ta ruhi duk suna da alaƙa da sakin cytokines masu kumburi, kuma mutanen da ke da jadawalin bacci na yau da kullun suna iya samun kumburi na yau da kullun fiye da masu bacci na yau da kullun, a cewar labarin NIH. (Mai dangantaka: Yadda ake bacci da kyau lokacin da damuwa ke lalata Zzz ɗin ku)
• Daidaita abincinku. Cin wasu abinci akai -akai na iya haifar da kumburi, yayin da wasu na iya hana shi, in ji Kiros. Kuma akan wannan bayanin, ga abin da yakamata ku (kuma bai kamata ba) ku haɗa cikin shirin rage kumburin kumburin ku.

Mafi Munin Abinci don Kumburi

Idan kuna tunanin gwada tsarin cin abinci mai hana kumburi na kwana ɗaya ko har abada, kiyaye wannan jerin abubuwan abinci masu kumburi don gujewa a zuciya. Gabaɗaya, ana samun waɗannan abubuwan gina jiki a cikin abinci mai kumburi kamar kunshe, abinci mai sarrafawa, da samfuran dabbobi masu kitse.

Cikakken Fat

Babu cikakkiyar yarjejeniya tsakanin masu bincike kan ko cikakken kitse yana da alaƙa kai tsaye da kumburi, amma yana da kyau a faɗi. Wasu bincike sun nuna cewa cikakken fatty acid yana ƙara samar da masu shiga tsakani masu kumburi (manzannin da ke inganta amsawar kumburi) da kuma haifar da bayyanar cututtuka na ƙwayoyin cuta, yayin da wasu nazarin tsarin bincike na kimiyya sun nuna cewa shaidun da ke hade da kitse mai kitse tare da kumburi sun kasance marasa daidaituwa. (FYI, ga bambanci tsakanin "mai kyau" da "mara kyau" mai.)

Menene shine sani, duk da haka, shi ne cewa cikakken mai - samu a cikin abinci irin su naman haƙarƙari, tsiran alade, wasu sarrafa nama, da cuku - zai iya haifar da matsaloli lokacin da aka cinye fiye da kima. Cikakkun kitse na iya ƙara adadin ƙwayar cholesterol a cikin jinin ku, wanda ke haɗawa da wasu abubuwa don samar da plaque da ke taruwa a cikin arteries, a cewar Cibiyar Nazarin Magunguna ta Amurka. Tun da jiki yana ganin wannan plaque a matsayin mara kyau, ana fitar da ƙwayoyin kumburi don rufe plaque da bangon shi daga jinin da ke gudana. Amma idan wannan plaque ya tsage ya gauraya da jini, zai iya haifar da gudan jini, wanda zai iya haifar da bugun zuciya da bugun jini, a cewar Makarantar Kiwon Lafiya ta Harvard.

Abin da ya fi haka, nazarin sa baki na mako 8 a cikin mutanen da ke da high cholesterol ya nuna cewa rage cin abinci maras nauyi a cikin cholesterol da cikakken mai (kawai kashi 5 cikin dari na kitsen abinci ya fito ne daga cikakken mai) yana da alaƙa da rage kumburi. TL; DR: Tsayar da ƙoshin mai mai ƙima yana iya zama mai kyau ga zuciyar ku da yuwuwar matakan kumburi.

Omega-6 Polyunsaturated Fatty Acids

Ana buƙatar Omega-6 fatty acids don taimakawa sel suyi aiki yadda ya kamata, amma idan aka cinye su da yawa, acid na iya yin illa ga sel a cikin zuciya da tasoshin jini, a cewar NLM. Menene ƙari, waɗannan kitse mai ƙima na iya hana ingantaccen tasirin kumburin mai mai omega-3. Matsalar: Masara, waken soya, sunflower, canola, dabino, da man safflower sune mahimman tushen omega-6s, a cewar wani bincike a cikin Jaridar Duniya ta Kimiyyar Kwayoyin Halitta. Ana amfani da waɗannan sinadarai don dafawa da su kuma ana samun su a cikin abincin da aka sarrafa, don haka za ku iya cinye omega-6 da yawa ba tare da saninsa ba. (An danganta: Duk abin da kuke Bukatar Sanin Game da Omega-6s da Omega-3s)

Carbs da aka sarrafa

Ka yi tunanin jikinka a matsayin makera, in ji Kiros. Carbohydrates da aka sarrafa suna aiki da yawa kamar takarda, kuma lokacin da suka shiga cikin tanderun ku, suna ƙonewa cikin daƙiƙa. Kiros ya ce "Carbon da aka sarrafa suna kara yawan sukarin jini, suna zubar da insulin a cikin tsarin ku don sarrafa sukari, sannan kuma suna sa ku sha'awar karin carbohydrates saboda rashin kuzari," in ji Kiros. Zagayowar ne akai-akai lokacin da kuke cin carbohydrates da aka sarrafa, in ji ta. (ICYDK, insulin hormone ne wanda ke taimakawa sarrafa sukari na jini don haka za'a iya amfani dashi azaman makamashi.)

Idan kun ci gaba da samun karuwa mai yawa a cikin sukarin jini bayan cin abinci, jikin ku zai wuce gona da iri na radicals (waɗanda ba su da ƙarfi waɗanda za su iya haɓaka cikin sel kuma suna haifar da lalata DNA, lipids, da furotin) kuma su saki ƙarin cytokines masu kumburi, bisa ga binciken da aka buga a cikin Journal of Clinical Nutrition na Amurka. Kuma wannan na iya haifar da illa ga lafiyar jiki. Binciken kusan mata 1,500 ya gano cewa waɗanda abincinsu ya ƙunshi yawancin abinci tare da babban glycemic index, ko abincin da ke saurin haɓaka matakan glucose na jini (tunani: sukari, abin sha mai laushi, farin burodi, dankali, da farar shinkafa), kusan sau uku mafi kusantar mutuwa da cutar kumburi fiye da matan da suka cinye galibin abinci masu ƙarancin glycemic index. (FTR, carbs tabbas suna da wuri a cikin ingantaccen abinci.)

Duk da yake duk waɗannan abubuwa may haifar da kumburi, yana da mahimmanci a tuna cewa ba lallai ne ku guji abinci mai kumburi gaba ɗaya ba. Protein, mai lafiyayyen kitse, da fiber suna kama da gungumen azabar wutar lantarki, kuma idan da gangan kuka haɗa waɗannan abubuwan gina jiki tare da sinadarai masu sarrafa su, matakan sukarin jini na jini zai iya tsayawa tsayin daka, in ji Kiros. Ta kara da cewa "Har yanzu kuna iya jin daɗin su ba tare da haifar da kumburi ko zub da sukari na jini ba," in ji ta. Bayan haka, idan kuka ci abinci mai hana kumburi tare da tunanin komai ko ba komai, za ku yi wahala ku manne da shi, in ji ta.

Mafi kyawun Abinci mai hana kumburi

Yayi, kun san waɗanne abinci masu kumburi ku guji, amma waɗanne abinci yakamata ku ƙara a farantin ku? Yi la'akari da wannan jerin abubuwan abinci masu hana kumburi. Kowane ɗayan waɗannan abubuwan gina jiki - da abinci mai hana kumburi da ake samu a ciki - zai taimaka hana waɗancan mummunan tasirin lafiya na kumburi na yau da kullun.

Abincin Antioxidant-Rich

ICYDK, antioxidants sune mahadi waɗanda ke taimakawa wajen yaki da radicals kyauta wanda zai iya haifar da lalacewar cell, kuma a ƙarshe, kumburi, a cewar Harvard School of Public Health. Musamman ma, antioxidants irin su bitamin A, C, da E da phytonutrients irin su carotenoids (wanda ake samu a cikin kayan lambu na orange da rawaya irin su karas da dankali mai dadi) da flavonoids (wanda aka samo a cikin 'ya'yan itatuwa ja da purple kamar apples, berries, da inabi) duk suna taimakawa kashe kumburin ma, in ji Kiros. Kuma alhamdu lillahi, za a iya samun su a cikin 'ya'yan itatuwa da kayan marmari masu yawa, gami da ganyen ganye, citrus, berries, barkonon kararrawa, da ƙari. Wasu kayan yaji kuma suna tattara abubuwan da ke hana kumburi, gami da kirfa, curry, dill, oregano, ginger, da Rosemary. Teas suna cike da su ma, ciki har da kore, baki, fari, da oolong iri, don haka jin daɗin haɗawa a cikin shirin cin abinci na anti-inflammatory.

Kitso Lafiya

Ba kamar kitse mai cike da kitse ba, wanda zai iya haifar da wannan tangarda kuma mai yuwuwar haifar da kumburi, kitse mai kitse yana taimakawa rage LDL cholesterol ("mara kyau" irin wanda zai iya tarawa cikin arteries) kuma yana iya rage kumburi, a cewar Cibiyar Binciken Micronutrient na Jami'ar Jihar Oregon. . Hakazalika, kitsen polyunsaturated shima zai iya taimakawa rage yawan LDL cholesterol, wanda yake da mahimmanci tunda karancin abinci na cholesterol na iya rage kumburi a cikin jiki, kowane OSU. Za a iya samun wadannan kitse masu kyau a cikin man zaitun da avocados, da kuma goro, da flaxseeds, da kuma ‘ya’yan chia, wadanda dukkansu ke dauke da wadannan kitse masu lafiya da kuma omega-3 don saukaka kumburi, in ji Kiros.

Omega-3 Fatty Acids

Omega-3 fatty acid, wani nau'in kitse na polyunsaturated, yana taimakawa gina ƙwayoyin kwakwalwa, kiyaye lafiyar zuciyar ku, kuma yana da tasirin kumburi, in ji Kiros. Kuma bincike ya nuna cewa yawan abubuwan da ke tattare da kitse na omega-3 an danganta su da raguwar masu samar da kumburi, a cewar bincike daga Jami'ar Jihar Oregon (OSU). Don tabbatar da samun omega-3s a cikin abincin ku, nosh akan tsaba na chia, gyada, kawa, da herring, a cewar NIH. Tushen omega-3 da Kiros ya fi so don shirin cin abinci mai ƙin kumburi: flax da tsaba hemp, sardines, salmon, da mackerel.

Low-Glycemic Abinci

Ka tuna, samun matakan sukari na jini na iya haifar da kumburi daga radicals kyauta da cytokines mai kumburi da jikinka ke samarwa don amsawa. Wannan shine dalilin da ya sa babban abincin glycemic load (tsarin cin abinci wanda ke kan abincin da ke da babban damar haɓaka sukari na jini) na iya haifar da kumburi, a cewar bincike daga OSU. Tabbas, yana iya zama da wahala a gane waɗanne abinci ne ba za su ƙara yawan sukarin jinin ku gaba ɗaya ba tare da bincika Google ba. Hanya mafi sauƙi don sanin idan abinci yana da nauyi ko ƙarancin glycemic: abun cikin fiber ne. Kiros ya ce "Abincin da ba shi da glycemic yawanci yana da babban abun ciki na fiber, don haka ina son mutane su yi tunanin abincin da ke da fiber mai yawa, irin su kayan lambu masu kaifi kamar broccoli, farin kabeji, Brussels sprouts," in ji Kiros.

Shirye-shiryen Abinci na Anti-inflammatory

Ta yaya za ku iya haɗa abinci mai hana kumburi a farantin ku? Dubi waɗannan girke-girke masu hana kumburi don karin kumallo, abincin rana, abincin dare, da duk ƙananan abinci a tsakanin. Lura, wannan shirin rage cin abinci mai cutarwa bai kamata a gani a matsayin menu don bi zuwa T duk tsawon mako ba, amma a maimakon haka misali na abin da shirin cin abinci na yau da kullum zai iya kama.

Shirye-shiryen Abincin Abinci na Anti-Cutar Girke-girke don karin kumallo

• 1 kofin oatmeal tare da skim madara: Oatmeal ya ƙunshi flavonoids kuma ba shi da cikakken mai.
• 2 tablespoons na raisins da 1/2 kopin blueberries: Dukansu raisins da blueberries sune tushen tushen antioxidants.
• 1 tablespoon na walnuts: Walnuts suna da yawa a cikin omega-3 fatty acid.
• 1 kofin kore shayi: Koren shayi yana da wadata a cikin polyphenols na antioxidant amma ba a haɗa shi da ƙara kumburi kamar yadda zaku samu tare da matsakaicin-zuwa-nauyi mai shan kofi.
• 1/4 na avocado akan gurasar alkama: Avocado yana alfahari da kitse mai kitse mai kitse da omega-3s.
• Daskararre Berry smoothie tare da cokali 2 na tsaba chia: Berries suna ba da maganin antioxidants, yayin da tsaba na chia suna ba da omega-3s da mai mai lafiya.

Shirye-shiryen Abinci na Anti-Cutar Girke-girke na Abincin rana

• 3 oz na turkey: Turkiyya tana ba da furotin kuma tana ƙunshe da kawai 3g na mai mai ƙima (kawai kashi 6.75 cikin ɗari na shawarar da USDA ta ba da shawarar yau da kullun don yawan cin mai).
• 100% dukan gurasar alkama, jajayen leaf leaf, tumatir don ƙirƙirar sanwici: Tumatir, letas, da gurasar hatsi gabaɗaya sun ƙunshi lycopene antioxidants, anthocyanins, da lignans, bi da bi.
• 1 teaspoon mayonnaise: Mayo yana kawo ɗanɗano da ake buƙata ga wannan sanwic ɗin, kuma ƙaramin omega-6s a cikin mai na waken soya na Mayo yana da kyau idan ba ku ci babban tushen sa a wani wuri a cikin abincin ku ba.
• 6 oz na ruwan 'ya'yan itace 100: Ruwan 'ya'yan itace yana samar da antioxidants.

Tsarin Abinci na Anti-Inflammatory Recipes for Snacks

• 2 tablespoons gauraye kwayoyi: Kwayoyi suna da wadataccen kitse.
• 3/4 kofin inabi: Inabi sun ƙunshi anthocyanins, nau'in antioxidant.
• 1 kofin Girkanci yogurt: Yogurt na Girka yana ba da tushen probiotics, wanda zai iya dawo da ma'aunin ƙwayoyin cuta a cikin hanjin ku. (Lokacin da ya ƙare, ƙwayoyin cuta suna aika sigina zuwa tsarin rigakafi don haifar da kumburi.)
• 1/3 kofin sabo ne berries: 'Ya'yan itãcen marmari suna ba da antioxidants da fiber ga wannan abun ciye-ciye.

Shirye-shiryen Abincin Abinci na Anti-Cutar Girke-girke don Abincin dare

• Oza uku na gasasshen kifi na daji an yayyafa shi da oregano: Salmon shine babban tushen omega-3s, kuma oregano yana dauke da antioxidants. (Salmon ma yana da saurin sauri. Anan akwai hanyoyi guda biyar don dafa kifin kifi a ƙasa da mintina 15.)
• 1/2 kofin launin ruwan kasa shinkafa: Brown shinkafa yana da yawan lignans.
• Bishiyar bishiyar bishiyar bishiyar bishiyar bishiyar man zaitun: Bishiyar asparagus ta ƙunshi nau'in antioxidants daban-daban, kuma man zaitun yana ba da kitsen mai guda ɗaya.
• Salatin da aka yi da 1 1/2 kofuna na alayyafo ganye, yankakken barkono ja, albasa ja, 2 tablespoons avocado cubes: Jajayen barkono, albasa, da alayyafo sun ƙunshi antioxidants (na karshen kuma ya ƙunshi ƙaramin adadin omega-3s), kuma avocado yana ba da kitse mai ƙima.
• Dressing sanya tare da 1/2 tablespoon man zaitun da 1 teaspoon vinegar: Man zaitun tushen kitse ne mai hana kumburi.
• 6 ounce ja ruwan inabi: Wine ya ƙunshi polyphenols.
• Burger tuna na gida, gauraye da barkono da kararrawa: Tuna yana ƙunshe da kitse na omega-3 mai kumburi, yayin da ƙarin barkono ke ba da ƙarfin antioxidants.
• Gefen kayan lambu marasa sitaci, irin su broccoli, farin kabeji, Kale, squash, ko namomin kaza: Waɗannan kayan lambu waɗanda ba masu ɗaci ba abinci ne masu ƙarancin GI, suna taimakawa ci gaba da daidaita sukari na jini.

Shirye-shiryen Abincin Abinci na Anti-Cutar Girke-girke na kayan zaki

• 1 kofin yankakken sabo ne peaches, yayyafa shi da kirfa: Peaches yana dauke da carotenoids da flavonoids, yayin da kirfa ke kunshe da polyphenols.
• Chia iri pudding na dare, yi da 1/4 kofin tsaba chia, 1 kofin ruwa (kamar madara ko ruwan 'ya'yan itace):' Ya'yan chia suna alfahari da 11g na fiber a cikin cokali biyu kuma sune mafi kyawun tushen albarkatun mai na omega-3.
• Fresh 'ya'yan itace don sakawa a kan pudding: 'Ya'yan itacen da aka ƙara wa pudding iri na chia yana ba da tushen antioxidants.

Bita don