15 Anti-Inflammatory Foods Unofanira Kuda Kudya

Kuvhiringidzika ndiyo mafungiro edziviriro ezvirwere zvemuviri wako kune kutsamwa, kukuvadza, kana utachiona. Icho chinowanzoitika (uye chaizvoizvo chinhu chakanaka), uye chikamu chepanyama chekuporesa. Asi zvinogoneka kuti kupora kusingaperi kunogona kuva nemigumisiro yakaipa mumuviri wako uye utano hwako.

Kutevera chirwere chinopesana-kupisa ndeimwe nzira yekudzivirira dzimwe dzisingagumi kuputika kunobva pakutungamirira mararamiro asina upenyu. Kana iwe wakagadzirira kudzoka munzira inoita kudya kwakanaka, edza izvozvi zvekudya zvese zvinokonzera uye zvakakwanira zvakakwana mukurwisa kunopesana.

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Amamondi

Amamondi ndeyemhando yakanakisisa yemafuta anonzi monounsaturated (akafanana nemafuta emuorivhi), vitamini E, uye manganese. Izvowo ndizvo zvinokonzera magesizi uye mapuroteni emuti. Mune zvidzidzo zvekutsvakurudza, kudya maamondi kuve kuine huwandu huri pasi hwehutano hwehutano, zvichida nekuvandudza mafuta acid profile yeropa rako.

Amamondiwo anonyanya kuchenesa, naizvozvo kunyange zvazvo akareba zvishoma mumakoriri kupfuura mamwe akawanda anorema-kupisa zvokudya, kudya zvishoma maarmonds zvingakubatsira iwe kuramba uine purogiramu inorasikirwa nehupfumi.

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Zvinyorwa

Zvinyorwa zvinopfuma mumafungiro emwoyo-ane utano hwakanaka, pamwe chete iwo anonyanya kugadzira magnesium, fiber, uye potassium, paanenge ari pasi mu sodium. Kudya hafu ye avocado kunowedzerawo zvakanaka kuwandisa kwako kwezuva nezuva mavitamini C, A, E, uye B-complex.

Kubatanidzwa kwezvibereko izvi uye polyphenols iyo inoshanda semasikironi inogadzira mapepa inofanirwa-ane yezvokudya zvinopesana nezvirwere. Wedzera avocado slices kune waunoda sandwich kana saladi, kana kuti ita gastamole inonaka.

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Broccoli

Broccoli inhengo yemhuri ye cruciferous yemiriwo yakakwirira mu phytochemicals inonzi glucosinolates. Izvi zviputikemikemu zvine simba rinopesana nehutachiona. Broccoli inobatsirawo mavitamini C, potassium, calcium, uye vitamini A, zvose zvichange zvakaderera mumakori.

Zvidzidzo zveEpidemiological zvinoratidza kuti kudya kudya kunowanikwa mumiti yemuprotiferous, kusanganisira broccoli, kunobatanidzwa nekuva nehuwandu hwemamwe marudzi ekenza. Zviri nyore kuwana mamwe broccoli mune zvekudya kwako nokuti zvinonaka zvakagadzirwa kana zvakasvibirira.

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Blueberries

Mafuta e-blueberries ane zviyero zvakakura zve polyphenols zvinotanga basa re antioxidant uye zvinogona kubatsira kudzivirira kenza uye mwoyo yezvirwere. Izvo zviputikchemicals, kusanganisira flavonoids, anthocyanidins, phenolic acids, uye tanins, kudzivirira uye kugadzirisa kukanganiswa kwemasero kwakaitwa nemahara ekugadzirisa.

Zvidzidzo zverabhurazi zvinoratidza kuti makemikari ari muBraberberries anogonawo kudzivisa kenza nekudzikisa kukura kwemasero nekuderedza kuputika. Vanowedzerawo mumakoriyumu uye vanowedzera vitamini C, vitamini E, uye fiber kuzvokudya zvezuva nezuva. Uye usakanganwa kuti ivo vanotovawo zvinonaka kwazvo!

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Karoti

Makaroti ane beta-carotene, iyo muviri wako unogona kutendeukira ku vitamini A, iyo inokosha kuti utano hwako huvepo, asiwo hune simba rinopesana nehutachiona hwega. Makaroti anewo yeaxanthin uye lutein, iyo inowiriranawo ne vitamini A. Kudya kudya kwakapfuma mune aya antioxidants kunogona kuderedza ngozi yako yekenza nekudzivirira kukanganisa masero ane utano mumuviri wako.

Sezvo makaroti ari akaderera mumakoriyumu uye ine simba rakanaka refiber, vanogonawo kukubatsira kuti uremerwe uremu kana zvakakosha-zvinokosha nekuti kuneta chinhu chinokonzerwa nehutano hwehutano, chirwere cheshuga, uye mamwe marudzi ekenza.

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Dry Beans

Dry nyeredzi, dzakadai sevyyy beans, mahesheni emagunwe, mbesa dzepineti, uye nyemba dzakaoma, ndiyo inonyatsopesana nekuputika kwemaprotheni emiti, minerals, B-complex vitamini, uye vitamini K. Vanewo huzere hwakakwana hwefiber , uye iyo ine polyphenols inoshandiswa se antioxidants.

Kutsvakurudza kunoratidza kuti mahairi akaoma anogona kupa mararamiro ehutano uye kubatsira kudzivirira mamwe marudzi ehutano hwepfungwa, chirwere cheshuga, kuwedzerwa kweropa, pamwe nekuderedza kuputika. Sezvo vachikwirira mune mapurotini, ivo vakakwana nokuda kwezvokudya zvisina nyama zvaunoda kunyange kana iwe usisiri wezvinomera.

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Kale

Kale ndiyo yakanakisisa inopa mavhitamini A, C, uye K, uye yakanaka inobva kune calcium, iron, magnesium, potassium, uye vitamini C pachinenge chiri pasi mu sodium. Ichowo chakaderera mumakori uye ine zvishoma zve fiber.

Kale rine zvinonzi glucosinolates zvinogona kubatsira kudzivirira kenza, plus lutein uye zeaxanthin, iyo inowirirana ne vitamini A uye inogona kubatsira kuderedza ngozi yako yekuva nehutachiwana uye macular degeneration . Uyewo, lutein inogona kubatsira kudzivisa atherosclerosis. Wedzera kare kune saladhi kana kudya kare chips sechingwa.

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Olive Oil

Mafuta omuorivhi chinhu chinokosha chekudya kweMediterranean, icho chave chichibatanidza nehutano hwemoyo uye hupenyu hurefu. Yakapfuma mumafuta anochengetwa nemaoko akanaka kune mishonga yako yeropa uye ine polyphenols inoshanda se antioxidants kudzivirira masero mumuviri wako.

Mafuta omuorivhi anobatsira kuderedza kuvhiringidza, kunoderedza cholesterol yakakwirira, uye zvinogona kuita kuti dzimwe dze polyphenols dzingabatsira kudzivirira dzimwe mhando dzekenza, saka ndiyo mafuta anoshamisa kuwedzera kukiki yako. Hazvisi nguva dzose zvakanakisisa pakubika asi zvakakosha pakupfekedzwa kweladhi uye nekupedzisa mimwe midziyo yembiya.

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Oranges

Oranges ndiyo yakanakisisa inopa vitamini C uye potassium, uye inewo fiber, calcium, uye folate. Iyo fiber uye mapira mumarangi inogona kubatsira kuchengetedza mwoyo wako huve hutano, uye vitamini C inokosha mukudzivirira masimba ehurumende, masimba ane simba, uye mishonga yeropa ine utano.

Oranges uye jisi rearangi ndezvakanaka kuwedzerwa kune zvokudya zvinopesana nokuputira uye haufaniri kuvachengetedza kwekudya kwemanheru. Maorivhi anoita masikati masikati makuru uye anogona kuwedzerwa kune zvakasiyana siyana zvezvokudya uye saladi.

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Sarimoni

Salmoni ine zvikamu zvakakura zve omega-3 fatty acids-kupfuura chero imwe yemhando yehove kana hove. Zvidzidzo zvinoratidza kuti vanhu vane huwandu hwakanyanya hwemafuta aya ehutori vangave vashoma kuti vatambure nemaziso akaoma , uye zvakakoshawo mwoyo nokuti mafuta ane utano anobatsira kuderedza kupisa uye kuchengetedza cholesterol mukutarisa.

IAmerican Heart Association inokurudzira kuti udye hove dzakawanda kanenge kaviri pavhiki nekuda kweavoga-3s dzinobatsira, asi zvinoita kuti salmon irambe iri nani ndeyekuti iyo yakanakawo inopa antioxidant inonzi astaxanthin.

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Sipinachi

Sipinachi ndechimwe chezvinozivikanwa zvikuru zvezvose zvinopesana nekuputika. Iine lutein, iyo inobatana ne vitamini A uye beta carotene. Sipinachi inokupawo iron, vitamin K, uye folate, uye yakanyanya kwazvo mumakirori, saka yakakwana pakurasikirwa kwekudya kudya.

Kutsvakurudza kunoratidza kuti vanhu vanodya miriwo yakaoma, mashizha, seminopinashi, inogona kunge yakaderedzwa panjodzi yekushaya simba , zvichiwedzera kuwedzera kwepinashi kana kubika sipinachi pane kudya kwako.

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Strawberries

Strawberries inonaka, inonaka, uye inotapira-uye kuti iite zviri nani zviri nani, iyo yakanakawo kune utano hwako. Jrubberries yakaderera mumakirori, yakakura mufiber, uye ine mavhithamini nemaminera muviri wako unoda kushanda zvakanaka, kusanganisira zvakawanda zvevhitamini C. Vanewo zvinopesana nezvokuvhiringidza zvinhu uye zvakawanda zvingave zvigaro zvehutano.

Kungofanana nemabhakiti ose akanaka kwauri nokuti mavarai anopa ruvara rwawo anewo antioxidants inogona kubatsira kuderedza kuputika.

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Sweet Potato

Sweet mbatata yakazara mavitamini nemaminera. Kufanana nemiti yakawanda yemaruva machena, iyo yakakura kwazvo mu vitamini A uye beta-carotene, iyo inonyanya kuuraya antioxidant. Sweet mbatatisi zvakare ndiyo yakakosha inobva mavitamini nemajini, kusanganisira mavitamini C uye K, potassium, uye B mavitamini akawanda.

Nyorera mazamu uye ane zvakawanda zvefiber uye haasi yakakwirira mumakirori, saka vanoita kuwedzera kunonaka kune chero kudya. Bhitatata yakabikwa yakagadzirwa seyakasangana nedivi kana kuti pamusoro payo nemabhandi akabikwa uye broccoli uye idya sekudya.

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Swiss Chard

Swiss chard yakaisvonaka uye inonaka. Iyo inonakidza (uye yakaisvonaka) mashizha mashizha matsva kuwedzera kune yako anti-inflammatory shopping list. Swiss chard inobatsira zvikuru mavhithamini A uye K, nzvimbo yakanaka yemaminerari akawanda uye akadzika kwazvo mumakori.

Kutsvakurudza kunoratidza kuti Swiss chard inogona kunge ine flavonoids iyo inoshanda semasikironi uye inoderedza kupisa kuitira kuti iwedzere kuwedzera pane menyu.

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Walnuts

Walnuts ndiwo maitiro akanaka kwazvo emafuta ane utano, mapuroteni, vitamini E, mineral, uye phytochemicals inonzi sterols. Izvo zvinewo monounsaturated mafuta acids uye omega-3 fatty acids iyo yakanaka kumwoyo wako. Walnuts anowedzera simba, saka iwe unogona kutarisa chikamu chako chekukura, asi, kunyange zvazvo iri yakakwirira mumakoriyamu, kudya zvishoma zvehunuts zvinogona kukubatsira kunzwa uzere kwenguva refu uye chaizvoizvo kukubatsira kuti uremerwe uremu.

Shoko kubva

Kuwedzera izvo zvokudya zvinonaka uye zvine utano zvinogona kubatsira kuvandudza hutano hwako hwose uye kuita kuti zvive nyore kutarisira uremu hwakanaka. Zvokudya zvakapfuma muzvokudya zvinopesana nokuvhiringidza zvingabatsirawo kudzivirira dzimwe mamiriro ezvehutano kuti zvirege kuitika sezvaunenge uine makore. Ingova nechokwadi chekuchengetedza zvirwere zvako zvinopesana nekuputira zvine utano kuburikidza uchishandisa nzira dzakanakisisa yekubika uye nzira yekugadzirira kudya.

> Sources:

> American Heart Association. "Hove neOmega-3 Fatty Acids."

> Bouchenak M, Lamri-Senhadji M. "Nutritional quality yemarimi, uye basa ravo mukudzivirirwa kwehutachiona hwemamiriometabo: kuongorora." J Med Food. 2013 Mar; 16 (3): 185-98.

> Butalla AC, Crane TE, Patil B, Wertheim BC, Thompson P, Thomson CA. "Migumisiro yekaroti juice inopindira pamaplasma carotenoids, kushungurudzika kwehutachiona, nekuputika mune vanopfurikirwa nekenza yepamusoro." Kenza Kanzer. 2012; 64 (2): 331-41.

> Damasceno NR1, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E. "Crossover kudzidza nezvezvokudya zvakagadzirwa nemhandara yemafuta amafuta, walnuts kana almond. Migumisiro kune lipids uye mamwe mutezo wepfungwa mungozi. "Nutr Metab Cardiovasc Dis. 2011 Jun; 21 Suppl 1: S14-20. doi: 10.1016 / j.numecd.2010.12.006.

> Dreher ML, Davenport AJ. "Hass avocado yakagadzirwa uye inogona kuve nemigumisiro yehutano." Crit Rev Food Sci Nutriti. 2013; 53 (7): 738-50. doi: 10.1080 / 10408398.2011.556759.