Za ku iya cin abinci da kuke ci dashi?
Abincin mai cin gashin kai yana cin abinci ne wanda aka tsara don hana ko rage rage kumburi mai tsanani, babban mawuyacin halin haɗari a yawancin matsalolin kiwon lafiya da kuma cututtuka masu yawa. Hanyoyin maganin ƙumburi mai mahimmanci ya jaddada 'ya'yan itatuwa, kayan lambu, kayan hade da kwayoyi, kwayoyi, tsaba, da masu lafiya.
Sau da yawa sakamakon abubuwan rayuwa kamar damuwa da kuma rashin motsa jiki, mummunar ƙumburi yana haifar da lokacin da tsarin na rigakafi ya sake yaduwar sinadarai don magance ciwo da kuma cututtuka na kwayan cuta da ƙwayoyin cuta, koda lokacin da ba'a da wani ɓangare na kasashen waje don yin yaki.
Tun lokacin da muke cin abincin zafin jiki ya shafi tasirin kumburi a cikin jikinmu, ana tunanin cin abinci mai cike da ciwon kumburi don hana ciwon kumburi da yawa da kuma taimakawa wajen kare ko biyan yanayin da ke ciki: cututtuka , cutar Alzheimer , arthritis, fuka , ciwon daji, ciki, ciwon sukari , cututtukan zuciya , cututtuka na jini (kamar ulcerative colitis da cututtukan Crohn ), ciwo mai jijiyar zuciya (IBS), da kuma bugun jini .
Abincin da za a ci a kan Abincin Iblis-Flammatory
Binciken ya nuna cewa mutane da cikewar kayan lambu, 'ya'yan itatuwa, kwayoyi, tsaba, da mai kyau, da kifi na iya zama ƙananan haɗari ga cututtuka masu ƙonewa. Bugu da ƙari, abubuwa da aka samu a wasu abinci (musamman antioxidants da omega-3 acid fat) sun bayyana sun mallaki illa masu ƙwayar cuta.
Abinci a cikin antioxidants sun hada da:
- Berries (irin su blueberries, raspberries, da blackberries)
- Cherries
- Apples
- Artichokes
- Avocados
- Dark kayan lambu (kamar Kale, alayyafo, da kuma gwairan collard)
- Sweet dankali
- Broccoli
- Kwayoyi (kamar walnuts, almonds, pecans, da hazelnuts)
- Ganyaye (kamar wake jan wake, wake, wake wake)
- Dukan hatsi (irin su naman alade da shinkafa)
- Dark cakulan (akalla 70 bisa dari koko)
Abinci a babban omega-3 fatty acid ya hada da:
- Gishiri mai yalwa (kamar salmon, herring, mackerel, sardines, da anchovies)
- Flaxseed
- Walnuts
- Abincin Omega-3-mai karfi (ciki har da ƙwai da madara)
Akwai kuma wasu shaidu cewa wasu kayan ganyayyaki da kayan yaji, irin su ginger , turmeric , da tafarnuwa , zasu iya taimakawa wajen ƙone kumburi.
Abincin da za a guji
Acid acid-Omega-6 (wani nau'i mai mahimmanci acid mai samo a cikin wadataccen abinci mai yawa) an san shi don ƙara yawan kayan jiki na sinadaran ƙwayoyin cuta. Tun da albarkatun mai omega-6 na taimakawa wajen kula da lafiyayye na jiki, tsara metabolism kuma inganta aikin kwakwalwa, kada ku yanke su daga abincin ku gaba daya. Duk da haka, yana da mahimmanci don daidaita tsarin amfani da kayan acid omega-6 tare da amfani da kayan acid omega-3 don ci gaba da ƙonewa a rajistan.
Abinci a babban omega-6 fatty acid ya hada da:
- Abincin
- Abubuwan da ke cikin ganyayyaki (kamar madara, cuku, man shanu, da ice cream)
- Margarine
- Man kayan lambu (irin su masara, safflower, waken soya, kirki da kuma man fetur mai yalwaci)
Maimakon kayan lambu, ka fita don mai kamar man zaitun da man fetur.
Bugu da ƙari, nazarin ya nuna cewa cin abinci mai girma na glycemic abinci kamar sukari da hatsi mai tsabta, irin su waɗanda aka samu a gurasa marar yisti da kuma kayan abinci mai yawa, na iya farfadowa da ƙonewa. Ku guje wa abin sha, abincin gishiri mai laushi, kayan zina, da kuma abincin abinci.
Amfanin Mai Cincin Flammatory Diet
Ƙarin bincike yana nuna cewa ci gaba da cin hanci da rashawa zai iya taka muhimmiyar rawa a cikin yanayin kiwon lafiya. Wani binciken da aka wallafa a Birtaniya Birtaniya na Nutrition a shekara ta 2017, misali, yayi la'akari da ƙungiyar tsakanin mummunan abinci (wanda aka ƙaddara ta hanyar ƙaddamar da ƙwayoyin cuta) da kuma atherosclerosis (ginin harsashi a cikin arteries) a cikin mata a cikin shekaru 70. cewa nauyin halayen ƙwayoyin ƙwayoyin ƙwayoyin cin abinci mai cin abinci suna da dangantaka da cututtukan atherosclerosis da cututtukan zuciya.
Adreshin abincin mai cike da kumburi zai iya taimakawa wajen rage matakan wasu alamomin kumburi (kamar abin da ake kira furotin mai C-reactive) a cikin mutane masu ciwon sukari na 2, a cewar binciken da aka buga a Endocrine a 2016.
Don binciken, mutanen da suka kamu da ciwon sukari iri biyu sun bi abinci na Rum da kuma cin abinci mara kyau. Bayan shekara guda, matakan sunadarai na C-reactive sun karu da kashi 37 cikin 100 a cikin mutanen da ke cikin Rumunin Rum, amma ba su canzawa a cikin wadanda suke cin abinci mara kyau.
Abincin Naman
Breakfast abinci: karin kumallo smoothie, chia tasa, oatmeal.
Abincin rana: salatin tare da quinoa da kayan lambu, miya, kifi.
Gurasa: salatin salatin 'ya'yan itace, apples and nut butter, walnuts, chia seed pudding, guacamole.
Abin sha: Ginger turmeric shayi, madarar zinariya, kore ruwan 'ya'yan itace, kore smoothie, na ganye shayi, turmeric shayi, kore shayi.
Sharuɗɗa game da Biyan Ƙungiyar Hanyoyin Cutar Flammatory
- Cin abinci guda biyar zuwa tara na 'ya'yan itatuwa da kayan marmari da ke cike da antioxidant kowace rana.
- Ƙayyade yawan abincinku na abinci mai tsayi a omega-6 mai yalwaci yayin kara yawan amfanin ku mai arziki a cikin albarkatun mai ome-mai-3 (irin su flaxseed , walnuts, da kifi mai yalwa kamar kifi, tuna, majaji da haji).
- Sauya nama mai jan tare da tushen sunadaran kiwon lafiya, kamar su kaji, kifi, soya , wake da wake.
- Cire fitar da margarine da kayan lambu don mai koshin lafiya mafi kwarewa da aka samu a man zaitun, kwayoyi, da tsaba.
- Maimakon zabar hatsi mai tsabta, ka fita don albarkatun fiber-fat kamar hatsi, quinoa, shinkafa shinkafa, gurasa, da kuma pastas wadanda suka lissafa hatsi ɗaya a matsayin farkon sashi.
- Maimakon gyaran abinci tare da gishiri, inganta dandano tare da kayan ƙwayoyin ƙwayoyin cuta kamar tafarnuwa, ginger, da turmeric.
Kalma Daga
Zaɓin abubuwa iri-iri masu ban sha'awa, abubuwan da ke cike da antioxidant zai iya taimakawa rage ƙin ƙonewa tare da motsa jiki da barci mai kyau, wanda zai iya inganta alamomin ƙonawa kuma zai iya rage yawan hadarin cututtuka.
Sources:
> Bondonno NP, Lewis JR, Blekkenhorst LC, et al. Abubuwan da ke cike da ƙwayoyin ƙwayoyin cuta a fannin haɗin gwiwar atherosclerosis da kuma ƙwayar cuta mai cututtuka na asibiti a cikin tsofaffin mata. Br J Nutr. 2017 Jun; 117 (11): 1577-1586.
> Maiorino MI, Bellastella G, Petrizzo M, Scappaticcio L, Giugliano D, Esposito K. Kyautar cin abinci na dimokuradiyya sun rage yanayin jinin ƙwayar cuta a cikin irin ciwon sukari na 2: MEDDA ya ba da gwajin gwagwarmaya. Endocrine. 2016 Dec; 54 (3): 634-641.
> Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani da likitan lasisi ba. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.