Zvokudya zvaunodya zvingave zvichirova kupisa here?
Zvokudya zvinopesana nokuvhiringidza chirongwa chokudya chakagadzirirwa kudzivirira kana kuderedza kupera kwemazinga asingagoneki kuputika , chinhu chinonyanya kuisa mukana wehutano hwehutano uye zvirwere zvakasiyana-siyana. Izvo zvinowanzopikisa zvinopesana nemichero, miriwo, zvakasimba mapuroteni, nuts, mbeu, nemafuta ane utano.
Kazhinji zvichibva pamararamiro emararamiro akaita sekunetseka nekushayikwa kwekurovedza muviri, kusagadzikana kusingaperi kunoguma apo masimba ezvirwere zvezvirwere anounza makemikari zvinorehwa kukurira kukuvadza uye kubatwa kwebhakitiriya nehutachiwana, kunyange kana pasina vakuvadzi vokunze kurwisa.
Sezvo zvisarudzo zvedu zvekudya zvinokonzera kukura kwemuviri yedu, kudya kunopesana nekuputira kunofungidzirwa kuti kubvise kusuruvara kusingaperi uye kubatsira kudzivirira kana kubata mamiriro ezvinhu anotevera: kurwara , chirwere cheAlzheimer , arthritis, chirwere , kenza, kuora mwoyo, chirwere cheshuga , gout, chirwere chemwoyo , chirwere chinoputika chirwere (zvakadai sealcerative colitis uye chirwere cheCrohn ), chinokanganisa bowel syndrome (IBS), uye chirwere .
Zvokudya zvekudya paAnor-Inflammatory Diet
Kutsvakurudza kunoratidza kuti vanhu vane kudya kukuru kwemiriwo, michero, nutswa, mbeu, mafuta ane hutano, uye hove zvingave nehuwandu huripo hwezvirwere zvine chokuita nekuputika. Mukuwedzera, zvinhu zvinowanikwa mune zvimwe zvokudya (zvikurukuru antioxidants uye omega-3 fatty acids) zvinoratidzika kuva ne-anti-inflammatory effects.
Zvokudya zvakakwirira mu antioxidants zvinosanganisira:
- Mahariro (akadai se-blueberries, raspberries, uye majebheri)
- Cherries
- Apples
- Artichokes
- Zvinyorwa
- Mimwe miriwo yakaoma mashizha (yakadai sekare, sipinashi, nemirasi inonzi collard)
- Sweet mbatata
- Broccoli
- Nuts (zvakadai semadnuts, maamondi, pecans, uye hazelnuts)
- Nhawani (dzakadai semabhondi matsvuku, mbesa dzepineti, uye nyemba nyemba)
- Zviyo zvose (zvakadai seoat uye risi tsvuku)
- Chocolate tsvuku (inenge 70 muzana kakacoa)
Zvokudya zvakakwirira mu omega-3 fatty acids zvinosanganisira:
- Nyove yehove (yakadai salmon, herring, mackerel, sardines, uye anchovies)
- Flaxseed
- Walnuts
- Zvokudya zveOmega-3-dzakasimbiswa (kusanganisira mazai uye mukaka)
Pane humwe humwe humwe humwe humwe humwe humwe hutano hwemichero uye zvinonhuwira, zvakadai se ginger , turmeric , uye garlic , zvinogona kubatsira kuderedza kupisa.
Zvokudya Zvokudzivisa
Omega-6 fatty acids (rudzi rwemafuta anokosha anokosha anowanikwa mune zvakasiyana-siyana zvekudya) anozivikanwa kuti awedzere muviri wekugadzirwa kwemakemikari anopisa. Sezvo omega-6 fatty acids kubatsira kuchengeta utano hwemapfupa, kuronga metabolism uye kukurudzira uropi hunoita basa, haufaniri kuvadzora kubva pane zvekudya zvako zvachose. Zvisinei, zvakakosha kuenzanisa kudya kwako kwe omega-6 fatty acids nekudya kwako kwe omega-3 fatty acids kuitira kuti uchengete kutuka.
Zvokudya zvakakwirira mu omega-6 fatty acids zvinosanganisira:
- Nyama
- Zvigadzirwa zvemiti (zvakadai somukaka, jisi, mafuta, uye ice cream)
- Margarine
- Mafuta anogadzirwa (zvakadai sezviyo, safflower, soybean, peanut nemafuta echikwata)
Panzvimbo pemafuta ezvemichizha, sarudza mafuta akaita samafuta omuorivhi uye mafuta e-avocado.
Uyezve, zvidzidzo zvinoratidza kuti kudya kwakakwana kwezvokudya zvepamusoro-glycemic sezvinonzi shuga uye zvakanatswa zviyo, zvakadai sezvakawanikwa muchingwa chena uye zvizhinji zvekudya zvakagadziriswa, zvinogona kushanduka kuputika. Dzivisa zvinwiwa zvinotapira, zvakakonzerwa nema carbohydrates, zvinodyiwa, uye zvinogadzirwa zvekudya zvekudya.
Kubatsira kweAn anti-inflammatory Diet
Kunyanya kutsvaga tsvakurudzo kunoratidza kuti kudya kunopesana nekuvhiringidza kunogona kuita basa rinokosha mune zvakawanda zvehutano. Chidzidzo chakabudiswa muBritish Journal of Nutrition muna 2017, somuenzaniso, chakaongorora sangano pakati pezvokudya zvekudya (zvichienzaniswa nezvokudya zvinokonzera kupisa) uye atherosclerosis (inogadziriswa yepakiti mumariti) mune vakadzi vanopfuura makore makumi manomwe. Vanotsvakurudza vakawana kuti zvokudya zvinokonzera kupisa index zvaive zvakabatanidzwa ne subclinical atherosclerosis uye kufa-chirwere-chinokonzerwa norufu.
Kuteerera kune zvokudya zvinopesana nokuputira kunogona kubatsira kuderedza maitiro ezvimwe zvinokonzera kuvhiringidza (zvakadai sechinhu chinonzi C-reactive protein) kuvanhu vane chirwere cheshuga chechipiri, maererano nekuongorora kwakabudiswa muna Endocrine muna 2016.
Nokuda kwekudzidza, vanhu vane chirwere chinorwara cheshuga chekutsvaga 2 vakatevera kudya kweMediterranean kana kudya kwemafuta. Mushure megore rimwe, mapuroteni eC-reactive akawirwa ne 37 muzana kuvanhu vari muMediterranean, asi vakaramba vasina kuchinja kune avo vari kudya kwemafuta.
Meal Ideas
Chikafu chekudya: mangwanani ekushambidzira smoothie, chia ndiro, oatmeal.
Mabiko: saladi ne quinoa nemiriwo, soup, salmon yakagadzirwa.
Zvokudya zvinokambaira: fresh blueberry fruit salad, apuro uye nut butter, walnuts, chia mbeu pudding, guacamole.
Zvokudya: ginger turmeric chai, mukaka wegoridhe, jisi yegorosi, green smoothie, herbal tea, turmeric tea, green tea.
Mazano Okutevera Zvirwere Zvisina Kurwisa
- Idya zvikamu zvishanu kusvika kupfumbamwe zvezvibereko zve-antioxidant-rima nemiriwo zuva rega rega.
- Deredza kudya kwako kwezvokudya zvepamusoro mu omega-6 fatty acids paunowedzera kushandiswa kwako kwezvokudya zvakakosha mu omega-3 fatty acids (zvakadai seflaksese , walnuts, uye hove dzine mafuta zvakadai salmon, tuna, mackerel uye herring).
- Dzorerai nyama yakatsvuka nemaprotheni ane hutano hwakanaka, zvakadai semhuka dzakakonda, hove, soya , nyemba uye lentils.
- Shandura margarine nemafuta yemiriwo yemafuta anopa hutano anowanikwa mumafuta emaorivhi, nuts, uye mbeu.
- Panzvimbo yekusarudza zviyo zvakanatswa, sarudza hupfumi hwakazara-soro semafuta etiat, quinoa, ruzi rutsvuku, chingwa, uye pastas dzinoronga zviyo zvakakwana sechinhu chokutanga.
- Panzvimbo pekudya nguva yako yekudya nemunyu, kuwedzera ruvara nemishonga inorwisa-inopisa semakisi, ginger, uye turmeric.
Shoko Rinobva
Kusarudza zvakasiyana-siyana zvezvinonaka izvi, antioxidant-richine zvokudya zvinogona kubvisa kuvhunika pamwe chete nekurovedza muviri uye kurara kwakanaka kweusiku, izvo zvingagadzirisa kuvhiringidza vanhu uye zvichida kuderedza ngozi yako yezvirwere zvakawanda.
Sources:
> Bondonno NP, Lewis JR, Blekkenhorst LC, et al. Dhiyabhorosi inoputika inoratidziro kune zve-clinic atherosclerosis uye atherosclerotic vascular zvirwere zvekufa muvakadzi vakwegura. Br J Nutriti. 2017 Jun; 117 (11): 1577-1586.
> Maiorino MI, Bellastella G, Petrizzo M, Scappaticcio L, Giugliano D, Esposito K. Kudya kweMediterranean kunopisa pasi mukati mekuvhiringidza mukati mevanhu vane chirwere cheshuga chechipiri: MEDITA randomized trial trial. Endocrine. 2016 Dec; 54 (3): 634-641.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.