Ukudla Okungu-13 Okungavimba Ukuvuvukala Ongakudla

-Delile

• 1. Amajikijolo
• 2. Izinhlanzi ezinamafutha
• 3. Broccoli
• 4. Ukwatapheya
• Ungayikhetha Kanjani Ukwatapheya Ophelele
• 5. Itiye eliluhlaza
• 6. Upelepele
• 7. Amakhowe
• 8. Amagilebhisi
• 9. Isiphepho
• 10. Amafutha omnqumo e-virgin angeziwe
• 11. Ushokoledi omnyama nokhokho
• 12. Utamatisi
• 13. Ama Cherry
• Ukudla okuvuvukalayo
• Okubalulekile

U-Amy Covington / iStocky United

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuvuvukala kungaba kuhle nokubi.

Ngakolunye uhlangothi, kusiza umzimba wakho ukuzivikela ekuthelelekeni nasekulimaleni. Ngakolunye uhlangothi, ukuvuvukala okungamahlalakhona kungaholela ekutholeni isisindo kanye nezifo ().

Ukucindezeleka, ukudla okuvuthayo, kanye namazinga omsebenzi aphansi angenza le ngozi ibe nkulu kakhulu.

Kodwa-ke, ucwaningo lukhombisa ukuthi okunye ukudla kungalwa nokuvuvukala.

Nakhu ukudla okungu-13 okulwa nokuvuvukala.

1. Amajikijolo

Amajikijolo ayizithelo ezincane ezigcwele i-fiber, amavithamini, namaminerali.

Yize kunezinhlobo eziningi, okunye okuvame kakhulu kufaka:

• ama-strawberry
• amajikijolo
• amajikijolo
• amajikijolo

Amajikijolo aqukethe ama-antioxidants abizwa ngokuthi ama-anthocyanins. Lezi zinhlanganisela zinemiphumela yokulwa nokuvuvukala enganciphisa ubungozi besifo (,,,,).

Umzimba wakho ukhiqiza amangqamuzana okubulala emvelo (NK cells), asiza ukugcina amasosha akho omzimba esebenza kahle.

Kwesinye isifundo kwabesilisa, labo ababedla ama-blueberries nsuku zonke bakhiqiza kakhulu amaseli e-NK kunalawo angazange ().

Kwesinye isifundo, abantu abadala abanesisindo eseqile abadla ama-strawberry babenamazinga aphansi ezimaki ezithile zokuvuvukala ezihambisana nesifo senhliziyo ().

Amajikijolo ahlinzeka ngama-antioxidants aziwa ngokuthi ama-anthocyanins. Lezi zinhlanganisela zinganciphisa ukuvuvukala, zikhulise amasosha omzimba, futhi zinciphise ubungozi besifo senhliziyo.

2. Izinhlanzi ezinamafutha

Izinhlanzi ezinamafutha zingumthombo omkhulu wamaprotheni kanye ne-long-chain chain omega-3 fatty acids i-EPA ne-DHA.

Yize zonke izinhlobo zezinhlanzi ziqukethe ama-omega-3 fatty acids, lezi zinhlanzi ezinamafutha ziphakathi kwemithombo emihle kakhulu:

• uhlobo lwenhlanzi
• isardadi
• i-herring
• imackerel
• ama-anchovies

I-EPA ne-DHA inciphisa ukuvuvukala okungaholela ekuphazamisweni komzimba, isifo senhliziyo, isifo sikashukela, nesifo sezinso (,,,,,).

Umzimba wakho uhlanganisa la mafutha acid abe izakhi ezibizwa ngama-resolvins nama-protectins, anemiphumela yokulwa nokuvuvukala ().

Ucwaningo luye lwathola ukuthi abantu abasebenzisa i-salmon noma i-EPA ne-DHA bengeza ukwehliswa kokuhlangenwe nakho kukamaki wokuvuvukala we-C-reactive protein (CRP) (,).

Kodwa-ke, kolunye ucwaningo, abantu abanesifo senhliziyo esingajwayelekile abathathe i-EPA ne-DHA nsuku zonke ababonanga mehluko kuzimpawu zokuvuvukala, uma kuqhathaniswa nalabo abathola i-placebo ().

Izinhlanzi ezinamafutha ziqhayisa inani eliphezulu lama-omega-3 fatty acids i-EPA ne-DHA, anemiphumela yokulwa nokuvuvukala.

3. Broccoli

I-Brokholi inomsoco ngokweqile.

Yimifino ebethelwe esiphambanweni, kanye nekholifulawa, amahlumela eBrussels, ne-kale.

Ucwaningo lukhombisile ukuthi ukudla imifino eningi ye-cruciferous kuhlotshaniswa nokwehla kwengozi yesifo senhliziyo nomdlavuza (,).

Lokhu kungahle kuhlobene nemiphumela elwa nokuvuvukala yama-antioxidants ayiqukethe.

I-Broccoli icebile ku-sulforaphane, i-antioxidant elwa nokuvuvukala ngokunciphisa amazinga akho e-cytokines ne-NF-kB, eqhuba ukuvuvukala (,,).

I-Brokholi ingenye yemithombo emihle kakhulu ye-sulforaphane, i-antioxidant enemiphumela enamandla yokulwa nokuvuvukala.

4. Ukwatapheya

Ukwatapheya kungenzeka ukuthi ungomunye wezinto ezimbalwa okucatshangwa ukuthi zingama-superfoods ezifanele isihloko.

Zigcwele i-potassium, i-magnesium, i-fiber, namafutha e-monounsaturated anempilo yenhliziyo.

Futhi aqukethe i-carotenoids nama-tocopherols, axhumene nokwehlisa ingozi yomdlavuza (,,).

Ngaphezu kwalokho, isakhi esisodwa kuma-avokhado singanciphisa ukuvuvukala kumaseli amancane esikhumba ().

Kwesinye isifundo, lapho abantu bedla ucezu lwe-avocado nge-hamburger, babenamazinga aphansi ezimpawu zokuvuvukala i-NF-kB ne-IL-6, uma kuqhathaniswa nabahlanganyeli abadla i-hamburger bodwa ().

Ukwatapheya unikela ngamakhemikhali ahlukahlukene azuzayo avikela ukuvuvukala futhi anciphise ingozi yomdlavuza wakho.

Ungayikhetha Kanjani Ukwatapheya Ophelele

5. Itiye eliluhlaza

Mhlawumbe uzwile ukuthi itiye eliluhlaza ngenye yeziphuzo ezinempilo kakhulu ongaziphuza.

Yehlisa ubungozi besifo senhliziyo, umdlavuza, isifo se-Alzheimer, ukukhuluphala, nezinye izimo (,,,).

Iningi lezinzuzo zalo zibangelwa izakhiwo zalo zokulwa nokuvuvukala, ikakhulukazi into ebizwa nge-epigallocatechin-3-gallate (EGCG).

I-EGCG ivimbela ukuvuvukala ngokunciphisa ukukhiqizwa kwe-cytokine okuvuvukala kanye nokulimala kwama-fatty acids kumaseli akho (,).

Ungathenga itiye eliluhlaza ezitolo eziningi noma ku-inthanethi.

Okuqukethwe okuphezulu kwe-EGCG yetiye eluhlaza kunciphisa ukuvuvukala futhi kuvikele amaseli akho ekulimaleni okungaholela ezifweni.

6. Upelepele

Upelepele weBell nopelepele ulayishwe uvithamini C nama-antioxidants anemiphumela enamandla yokulwa nokuvuvukala (,,).

Upelepele weBell uhlinzeka nge-antioxidant quercetin, enganciphisa uphawu olulodwa lomonakalo we-oxidative kubantu abane-sarcoidosis, isifo sokuvuvukala ().

Upelepele we-Chili uqukethe i-sinapic acid ne-ferulic acid, enganciphisa ukuvuvukala futhi iholele ekugugeni okunempilo (32,).

Upelepele we-Chili nopelepele ucebile nge-quercetin, i-sinapic acid, i-ferulic acid, namanye ama-antioxidants anemiphumela enamandla yokulwa nokuvuvukala.

7. Amakhowe

Ngenkathi izinkulungwane zezinhlobo zamakhowe zikhona emhlabeni wonke, zimbalwa kuphela ezidliwayo futhi ezitshalwa ezentengiselwano.

Lokhu kufaka ama-truffle, amakhowe we-portobello, ne-shiitake.

Amakhowe anama-calories aphansi kakhulu futhi acebile nge-selenium, ithusi nawo wonke amavithamini e-B.

Futhi aqukethe ama-phenols namanye ama-antioxidants ahlinzeka ngokuvikela ukulwa nokuvuvukala (,,,,).

Uhlobo olukhethekile lwamakhowe olubizwa ngokuthi umhlwenga wengonyama lunganciphisa ukuvuvukala okuhlobene nokukhuluphala ().

Kodwa-ke, isifundo esisodwa sathola ukuthi amakhowe okupheka anciphisa kakhulu izakhi zawo ezilwa nokuvuvukala. Ngakho-ke, kungakuhle ukuwadla eluhlaza noma ephekwe kancane ().

Amanye amakhowe adliwayo aziqhayisa ngezinto ezinganciphisa ukuvuvukala. Ukuzidla kungaphekiwe noma kuphekwe kancane kungakusiza uvune amandla abo okulwa nokuvuvukala.

8. Amagilebhisi

Amagilebhisi aqukethe ama-anthocyanins, anciphisa ukuvuvukala.

Ngaphezu kwalokho, zinganciphisa ubungozi bezifo eziningana, kufaka phakathi isifo senhliziyo, isifo sikashukela, ukukhuluphala ngokweqile, i-Alzheimer's, nokuphazamiseka kwamehlo (,,,,).

Amagilebhisi nawo angomunye wemithombo engcono kakhulu ye-resveratrol, elinye ikhompiyutha elinezinzuzo eziningi zezempilo.

Kwesinye isifundo, abantu abanesifo senhliziyo abasebenzisa amagilebhisi akhipha nsuku zonke babone ukwehla kwezimpawu zofuzo ezivuthayo, kufaka phakathi i-NF-kB ().

Ngaphezu kwalokho, amazinga abo e-adiponectin andile. Amazinga aphansi ale hormone ahlotshaniswa nokuzuza kwesisindo kanye nengozi eyengeziwe yomdlavuza ().

Izinhlanganisela zezitshalo eziningana kumagilebhisi, njenge-resveratrol, zinganciphisa ukuvuvukala. Futhi zinganciphisa ubungozi bezifo ezimbalwa.

9. Isiphepho

I-Turmeric yisinongo esinokunambitheka okuqinile, okusemhlabeni okusetshenziswa kakhulu kuma-curry nakwezinye izitsha zaseNdiya.

Ithole ukunakwa okuningi ngokuqukethwe kwayo kwe-curcumin, isakhi esinamandla sokulwa nokuvuvukala.

I-Turmeric inciphisa ukuvuvukala okuhlobene ne-arthritis, isifo sikashukela, nezinye izifo (,,,,,,).

Eqinisweni, ukusebenzisa i-1 gram ye-curcumin nsuku zonke kuhlanganiswe ne-piperine kusuka kupelepele omnyama kudale ukwehla okuphawulekayo kumaka wokuvuvukala we-CRP kubantu abane-metabolic syndrome ().

Kodwa-ke, kungaba nzima ukuthola i-curcumin eyanele ukuthola umthelela obonakalayo kusuka ku-turmeric kuphela.

Kwesinye isifundo, abesifazane abanesisindo esedlulele abathathe ama-2.8 amagremu we-turmeric ngosuku abakhombisanga ukuthuthuka komaka bokuvuvukala ().

Ukuthatha izithasiselo eziqukethe i-curcumin eyedwa kusebenza kakhulu. Izengezo zeCurcumin zivame ukuhlanganiswa ne-piperine, engakhuphula ukumuncwa kwe-curcumin ngo-2,000% ().

Uma unentshisekelo yokusebenzisa i-turmeric ekuphekeni, ungakuthola ezitolo eziningi zokudla noma ku-inthanethi.

I-Turmeric iqukethe inhlanganisela enamandla yokulwa nokuvuvukala ebizwa nge-curcumin. Ukudla upelepele omnyama nge-turmeric kungakhulisa kakhulu ukumuncwa kwe-curcumin.

10. Amafutha omnqumo e-virgin angeziwe

Amafutha omnqumo e-virgin angawodwa angenye yamafutha anempilo ongawadla.

Inothile ngamafutha e-monounsaturated kanye nokudla okuyisisekelo ekudleni kweMedithera, okunikeza izinzuzo eziningi zezempilo.

Izifundo zixhumanisa uwoyela omnqumo oyintombi engozini encishisiwe yesifo senhliziyo, umdlavuza wobuchopho, nezinye izimo zempilo ezinzima (,,,,,,).

Kokunye ucwaningo ngokudla kwaseMedithera, i-CRP namanye amakaki wokuvuvukala anciphe kakhulu kulabo abadla ama-oun ayi-1.7 (50 ml) kawoyela womnqumo nsuku zonke ().

Umphumela we-oleocanthal, i-antioxidant etholakala emafutheni omnqumo, uqhathaniswe nezidakamizwa ezilwa nokuvuvukala njenge-ibuprofen ().

Hlala wazi ukuthi uwoyela owengeziwe wezintombi unikeza izinzuzo ezinkulu zokulwa nokuvuvukala kunalezo ezinikezwa ngamafutha omnqumo acwengekile ().

Kulula ukuthola uwoyela owengeziwe wezintombi esitolo sakho sokudla sangakini, kodwa futhi ungawuthenga ku-inthanethi.

Amafutha omnqumo e-virgin angaphezulu ahlinzeka ngezinzuzo ezinamandla ezilwa nokuvuvukala, ezinganciphisa ubungozi besifo senhliziyo, umdlavuza, nezinye izimo zempilo ezinzima.

11. Ushokoledi omnyama nokhokho

Ushokoledi omnyama unambitheka, ucebile, futhi wanelisa.

Igcwele nama-antioxidants anciphisa ukuvuvukala. Lokhu kunganciphisa ubungozi besifo futhi kuholele ekugugeni okunempilo (,,,,,).

AmaFlavanols anesibopho semiphumela eshokoledi yokulwa nokuvuvukala futhi agcina amaseli endothelial aqondisa imithambo yakho iphilile (,).

Kwesinye isifundo, ababhemayo babone ukuthuthuka okuphawulekayo ekusebenzeni kwe-endothelial kungakapheli amahora ama-2 bedle ushokoledi we-flavonol ephezulu ().

Kodwa-ke, qiniseka ukukhetha ushokoledi omnyama oqukethe okungenani i-cocoa engama-70% - iphesenti elikhulu lingcono kakhulu - ukuvuna lezi zinzuzo ezilwa nokuvuvukala.

Uma ukhohliwe ukuthatha lokhu kuphathwa ekugijimeleni kwakho kokugcina esitolo, ungathenga njalo ku-inthanethi.

AmaFlavanol ngoshokoledi omnyama nokhokho anganciphisa ukuvuvukala. Futhi zinganciphisa ubungozi bezifo ezimbalwa.

12. Utamatisi

Utamatisi uyindawo yamandla yokudla okunempilo.

Utamatisi unovithamini C ophakeme, i-potassium ne-lycopene, i-antioxidant enezakhiwo ezihlaba umxhwele ezilwa nokuvuvukala (,,,).

I-Lycopene ingasiza kakhulu ekunciphiseni izinhlanganisela ezi-pro-inflammatory ezihlobene nezinhlobo eziningana zomdlavuza (,).

Ucwaningo olulodwa lunqume ukuthi ukuphuza ujusi wetamatisi kwehle kakhulu izimpawu zokuvuvukala kwabesifazane abanesisindo esiningi - kepha hhayi labo abanesisindo ().

Qaphela ukuthi ukupheka utamatisi emafutheni omnqumo kungakhulisa inani le-lycopene oyiphuzayo ().

Lokho kungenxa yokuthi i-lycopene iyi-carotenoid, isakhamzimba esithathwa kangcono ngomthombo wamafutha.

Utamatisi ungumthombo omuhle kakhulu we-lycopene, onganciphisa ukuvuvukala futhi uvikele umdlavuza.

13. Ama Cherry

Ama-Cherry amnandi futhi acebile ngama-antioxidants, njenge-anthocyanins kanye nama-catechins, alwa nokuvuvukala (,,,,).

Yize izakhiwo ezikhuthaza impilo yama-cherry we-tart ziye zafundwa kakhulu kunezinye izinhlobo, ama-cherry amnandi nawo ahlinzeka ngezinzuzo.

Kwesinye isifundo, lapho abantu bedla ama-280 amagremu ama-cherry ngosuku inyanga eyodwa, amazinga abo e-marker yokuvuvukala i-CRP ancipha futhi ahlala phansi izinsuku ezingama-28 ngemuva kokuyeka ukudla ama-cherries ().

Ama-cherry amnandi nama-tart aqukethe ama-antioxidants anciphisa ukuvuvukala kanye nengozi yesifo.

Ukudla okuvuvukalayo

Ngaphezu kokugcwalisa ukudla kwakho ngezithako zokulwa nokuvuvukala okunomsoco, kubalulekile ukunciphisa ukusetshenziswa kwakho kokudla okungakhuthaza ukuvuvukala.

Isibonelo, ukudla okucutshungulwayo njengokudla okusheshayo, ukudla okubandayo, nenyama ecutshunguliwe kuhlotshaniswe namazinga aphezulu wamaka wokuvuvukala njengeCRP (76, 77,).

Okwamanje, ukudla okuthosiwe kanye namafutha ka-hydrogenated aqukethe amafutha we-trans, uhlobo lwamafutha angenashukela nawo axhumene namazinga akhulayo okuvuvukala (, 80).

Okunye ukudla okufana neziphuzo ezinoshukela-ushukela kanye ne-carbs elicwengiwe nakho kuboniswe ukukhuthaza ukuvuvukala (81,).

Nazi ezinye izibonelo zokudla okuxhunyaniswe namazinga akhulayo okuvuvukala:

• Ukudla okungenamsoco: ukudla okusheshayo, ukudla okulula, ama-chips amazambane, ama-pretzels
• Ama-carbohydrate acwengekile: isinkwa esimhlophe, ipasta, ilayisi elimhlophe, ama-crackers, ama-tortilla amafulawa, amabhisikidi
• Ukudla okuthosiwe: amafries aseFrance, ama-donuts, inkukhu ethosiwe, izinti ze-mozzarella, ama-roll roll
• Iziphuzo ezinoshukela: isoda, itiye elimnandi, iziphuzo zamandla, iziphuzo zemidlalo
• Inyama elungisiwe: ubhekeni, inyama yenkomo, inyama ekheniwe, i-salami, izinja ezishisayo, inyama ebhemayo
• Amafutha weTrans: ukunciphisa, uwoyela wemifino ongene i-hydrogenated, imajarini

Izithako ezithile njengeziphuzo ezinoshukela-ushukela, ukudla okusetshenzisiwe, ukudla okuthosiwe, kanye namafutha angaphansi kwe-hydrogenated kungakhuphula amazinga okuvuvukala emzimbeni.

Okubalulekile

Ngisho namazinga aphansi okuvuvukala njalo angaholela ezifweni.

Yenza konke okusemandleni ukugcina ukuvuvukala kuhlola ngokukhetha izinhlobo ezahlukahlukene zokudla okumnandi, okune-antioxidant.

Upelepele, ushokoledi omnyama, inhlanzi, kanye namafutha omnqumo e-virgin kungokudla okumbalwa okungakusiza ekulweni nokuvuvukala futhi kunciphise namathuba okugula.