Ukutya oku-13 okuninzi okuChasayo onokukutya

Umxholo

• 1. Amaqunube
• 2. Iintlanzi ezinamafutha
• 3. Brokholi
• 4. Iiavokhado
• Ungayikhetha njani iAvocado egqibeleleyo
• 5. Iti eluhlaza
• 6. iipepile
• 7. Amakhowa
• 8. Iidiliya
• 9. Isiphithiphithi
• 10. I-oli yomnquma engaphezulu kwentombi
• 11. itshokholethi emnyama kunye cocoa
• 12. Iitumato
• 13. Iitsheri
• Ukutya okudlayo
• Umgca wezantsi

UAmy Covington / iStocky United

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukudumba kunokuba kokulungileyo nokubi.

Kwelinye icala, inceda umzimba wakho ukuba uzikhusele kusulelo nakwingozi. Kwelinye icala, ukudumba okungapheliyo kunokukhokelela ekuzuzeni ubunzima kunye nezifo ().

Uxinzelelo, ukutya okukruthayo, kunye namanqanaba omsebenzi asezantsi angenza lomngcipheko ngakumbi.

Nangona kunjalo, uphononongo lubonisa ukuba okunye ukutya kunokulwa nokudumba.

Nazi izinto ezili-13 zokutya ezichasayo.

1. Amaqunube

Amaqunube ziziqhamo ezincinci ezipakishwe nefayibha, iivithamini kunye neeminerals.

Nangona uninzi lweentlobo ezikhoyo, ezinye zezona zixhaphakileyo zibandakanya:

• amaqunube
• iiblueberries
• Iirobhothi
• amaqunube amnyama

Amaqunube ane-antioxidants ebizwa ngokuba zii-anthocyanins. Ezi khompawundi zinefuthe lokuchasana nokudumba elinokunciphisa umngcipheko wesifo (,,,,).

Umzimba wakho uvelisa iiseli zombulali zendalo, ezinceda ukugcina amajoni akho omzimba esebenza ngokufanelekileyo.

Kwisifundo esinye emadodeni, abo batya iiblueberries mihla le bavelisa ngakumbi iiseli ze-NK kunalezo zingakhange ().

Kwesinye isifundo, abantu abadala abanobunzima obugqithisileyo abatya amaqunube banamanqanaba asezantsi okumakisha athile anxulumene nesifo sentliziyo ().

Amaqunube abonelela ngama-antioxidants abizwa ngokuba zii-anthocyanins. Ezi zinto zinokunciphisa ukudumba, zonyuse ukhuseleko, kunye nokunciphisa umngcipheko wesifo sentliziyo.

2. Iintlanzi ezinamafutha

Iintlanzi ezinamanqatha zingumthombo omkhulu weprotein kunye ne-omega-3 fatty acids EPA kunye ne-DHA.

Nangona zonke iintlobo zentlanzi ziqulathe omega-3 fatty acids, ezi ntlanzi zinamanqatha ziphakathi kwemithombo efanelekileyo:

• islamoni
• isardadi
• ukufukama
• imackerel
• iiankile

I-EPA kunye ne-DHA ukunciphisa ukudumba okungakhokelela kwisifo se-metabolic syndrome, isifo sentliziyo, isifo seswekile, kunye nesifo sezintso (,,,,,).

Umzimba wakho udibanisa la mafutha e-asidi abe yimixube ebizwa ngokuba yi-resolutionvins kunye ne-protectins, ezineziphumo ezichasene nokudumba ().

Izifundo zifumanise ukuba abantu abasebenzisa isalmon okanye i-EPA kunye ne-DHA bancedisa ukunciphisa ukunciphisa amava kwiprotheyini ye-C-esebenzayo (CRP) (,).

Nangona kunjalo, kolunye uphononongo, abantu abanesifo sentliziyo esingaqhelekanga abathathe i-EPA kunye ne-DHA mihla le abafumani mahluko kubaphawuli bokukrala, xa kuthelekiswa nabo bafumana i-placebo ().

Iintlanzi ezinamafutha ziqhayisa ngexabiso eliphezulu le-omega-3 fatty acids i-EPA kunye ne-DHA, eneziphumo ezichasayo.

3. Brokholi

I-Brokholi isondlo kakhulu.

Yimifuno enqamlezileyo, kunye nekholifulawa, ihlumelo laseBrussels, kunye ne-kale.

Uphando lubonakalisile ukuba ukutya kakhulu imifuno ye-cruciferous kunxulunyaniswa nokwehla komngcipheko wesifo sentliziyo kunye nomhlaza (,).

Oku kunokuba kuhambelana neziphumo ezichasayo zokuchasana nee-antioxidants eziqulathiweyo.

I-Broccoli ityebile kwi-sulforaphane, i-antioxidant elwa nokudumba ngokunciphisa amanqanaba e-cytokines kunye ne-NF-kB, eqhuba ukudumba (,,).

I-Brokholi ngomnye wemithombo efanelekileyo ye-sulforaphane, i-antioxidant eneempembelelo ezinamandla ezichasayo.

4. Iiavokhado

I-avocado inokuba yenye yezinto ezimbalwa ekucingelwa ukuba ziphezulu zifanele isihloko.

Zipakishwe nge potassium, nemagniziyam, ifayibha, kunye namafutha monounsaturated intliziyo.

Ziqulethe i-carotenoids kunye ne-tocopherols, ezidibene nokunciphisa umngcipheko womhlaza (,,).

Ukongeza, ikhompawundi enye kwiiavokhado inokunciphisa ukudumba kwiiseli zolusu ezincinci ().

Kwisifundo esinye, xa abantu besitya isilayidi se-avocado nge-hamburger, babenamanqanaba asezantsi eempawu zokuvuvukala i-NF-kB kunye ne-IL-6, xa kuthelekiswa nabathathi-nxaxheba abatya i-hamburger bodwa ().

Iiavokhado zibonelela ngeendlela ezahlukeneyo zokukhusela ekuvukeleni kunye nokunciphisa umngcipheko womhlaza.

Ungayikhetha njani iAvocado egqibeleleyo

5. Iti eluhlaza

Mhlawumbi uvile ukuba iti eluhlaza yenye yezona ziselo zisempilweni onokuzisela.

Iyanciphisa umngcipheko wesifo sentliziyo, umhlaza, isifo se-Alzheimer, ukutyeba kakhulu, kunye nezinye iimeko (,,,).

Uninzi lwezibonelelo zalo zibangelwa ziipropathi zayo zokulwa nokudumba, ngakumbi into ebizwa ngokuba yi-epigallocatechin-3-gallate (EGCG).

I-EGCG inqanda ukuvuvukala ngokunciphisa ukuveliswa kwe-cytokine pro-inflammatory kunye nomonakalo kwi-fatty acids kwiiseli zakho (,).

Ungathenga iti eluhlaza kwiivenkile ezininzi okanye kwi-Intanethi.

Umxholo we-Green tea ophezulu we-EGCG unciphisa ukuvuvukala kwaye ukhusela iiseli zakho kumonakalo onokubangela izifo.

6. iipepile

Iipelepele zeBell kunye nepelepele zilayishwe ivithamin C kunye nee-antioxidants ezineziphumo ezinamandla ezichasayo (,,).

Iipilisi zeBell zibonelela nge-antioxidant quercetin, enokunciphisa uphawu olunye lomonakalo we-oxidative kubantu abane-sarcoidosis, isifo sokudumba ().

Iichili pepper zine-sinapic acid kunye ne-ferulic acid, enokunciphisa ukudumba kwaye ikhokelele ekugugeni okusempilweni (32,).

Iipilisi ze-Chili kunye neentsimbi zityebile kwi-quercetin, i-sinapic acid, i-ferulic acid, kunye nezinye i-antioxidants ezineziphumo ezichaseneyo nokudumba.

7. Amakhowa

Ngelixa amawaka eentlobo zamakhowa akhoyo kwihlabathi liphela, ambalwa kuphela anokutyiwa kwaye alinyelwa ukuthengisa.

Oku kubandakanya i-truffles, i-portobello mushroom, kunye ne-shiitake.

Amakhowa asezantsi kakhulu kwiikhalori kwaye atyebile nge-selenium, ubhedu, kunye nazo zonke iivithamini ze-B.

Zinee-phenols kunye nezinye ii-antioxidants ezibonelela ngokhuseleko lokuchasana (,,,,).

Uhlobo olukhethekileyo lwe-mushroom ekuthiwa yimane yengonyama lunokunciphisa ubushushu obuphantsi, ukudumba okunxulumene nokukhuluphala ().

Nangona kunjalo, olunye uphononongo lufumanise ukuba amakhowa okupheka anciphisa kakhulu iikhompawundi ezichasayo. Ke, kungangcono ukuba uzitye ziluhlaza okanye ziphekwe kancinci ().

Amanye amakhowa atyayo aqhayisa ngezinto ezinokunciphisa ukudumba. Ukuzitya ziluhlaza okanye ziphekwe kancinci kunokukunceda uvune amandla abo okulwa nokudumba.

8. Iidiliya

Iidiliya zinee-anthocyanins, ezinciphisa ukudumba.

Ukongeza, banokunciphisa umngcipheko wezifo ezininzi, kubandakanya isifo sentliziyo, isifo seswekile, ukutyeba kakhulu, i-Alzheimer's, kunye nokuphazamiseka kwamehlo (,,,,).

Iidiliya yenye yezona ndawo zilungileyo zokufumana kwakhona i-resveratrol, enye indawo enezibonelelo ezininzi zezempilo.

Kwisifundo esinye, abantu abanesifo sentliziyo abadla isicatshulwa somdiliya mihla le bafumana ukuhla kweempawu zokukrala zofuzo, kubandakanya ne-NF-kB ().

Ngaphezu koko, amanqanaba abo e-adiponectin andile. Amanqanaba asezantsi ale hormone ahambelana nokufumana ubunzima kunye nomngcipheko owandayo womhlaza ().

Iimveliso ezininzi zezityalo kwiidiliya, ezifana ne-resveratrol, inokunciphisa ukuvuvukala. Banokunciphisa umngcipheko wezifo ezininzi.

9. Isiphithiphithi

I-Turmeric sisiqholo esinencasa eyomeleleyo, yasemhlabeni edla ngokusetyenziswa kwiicurry nakwezinye izitya zaseIndiya.

Ifumene ingqalelo enkulu kumxholo wayo wecurcumin, isondlo esinamandla sokuchasana nokuvuvukala.

Iturmeric inciphisa ukudumba okunxulumene nesifo samathambo, isifo seswekile kunye nezinye izifo (,,,,,,).

Ngapha koko, ukusebenzisa i-1 gram ye-curcumin yonke imihla kunye ne-piperine evela kwipepile emnyama kubangele ukwehla okubonakalayo kwe-CRP yokumakisha kubantu abane-metabolic syndrome ().

Nangona kunjalo, kunokuba nzima ukufumana i-curcumin eyaneleyo yokufumana isiphumo esivela kwi-turmeric kuphela.

Kwisifundo esinye, abasetyhini abanobunzima obugqithisileyo abathathe i-2.8 gram ye-turmeric ngemini abonakalisanga kuphucuka kwiimpawu zokukrala ().

Ukuthatha izongezo eziqukethe i-curcumin eyodwa kusebenza ngakumbi. Ukuxhaswa kweCurcumin kuhlala kudityaniswa nepiperine, enokuthi inyuse ukufunxwa kwe-curcumin ngama-2,000% ().

Ukuba unomdla wokusebenzisa i-turmeric ekuphekeni, ungayifumana kwiivenkile ezininzi zevenkile okanye kwi-Intanethi.

I-Turmeric inento enamandla yokulwa nokudumba ebizwa ngokuba yi-curcumin. Ukutya ipepile emnyama kunye ne-turmeric kunokunyusa kakhulu ukufunxwa kwe-curcumin.

10. I-oli yomnquma engaphezulu kwentombi

I-oli yomnquma eyongezelelweyo eyinyani yenye yamafutha asempilweni onokuwatya.

Ityebile kumanqatha e-monounsaturated kunye nokutya okutyayo kwiMeditera yokutya, ebonelela ngezibonelelo ezininzi zempilo.

Izifundo zidibanisa ioyile ye-oliva eyintombi eyongezelelweyo kumngcipheko wesifo sentliziyo, umhlaza wobuchopho, kunye nezinye iimeko zempilo (,,,,,,).

Kwisifundo esinye kwisidlo saseMeditera, i-CRP kunye nezinye izinto zokumakisha ezinciphileyo zinciphile kakhulu kwabo batya ii-ounces eziyi-1.7 (50 ml) yeoyile yemihla ngemihla ().

Iziphumo ze-oleocanthal, i-antioxidant efumaneka kwioyile ye-olive, ifaniswe namachiza achasene nokudumba okufana ne-ibuprofen ().

Gcina ukhumbula ukuba ioyile eyongezelelweyo ye-oliva inikezela ngeenzuzo ezinkulu ezichasene nokuvuvukala kunezo zinikwe zioyile zomnquma ezicokisekileyo ().

Kulula ukufumana ioyile ye-olive eyintombi kwivenkile yakho yendawo, kodwa unokuyithenga kwi-Intanethi.

I-oyile ye-oliva eyongezelelweyo eyintombi ibonelela ngezibonelelo ezinamandla ezichasene nokuvuvukala, ezinokunciphisa umngcipheko wesifo sentliziyo, umhlaza, kunye nezinye iimeko zempilo ezinzulu.

11. itshokholethi emnyama kunye cocoa

Itshokholethi emnyama imnandi, isityebi, kwaye iyanelisa.

Ikwapakishwe ngama-antioxidants anciphisa ukudumba. Oku kunokunciphisa umngcipheko wesifo kwaye kukhokelele ekugugeni okunempilo (,,,,,).

I-Flavanols inoxanduva lweshokholethi echasene nokuvuvukala kwaye igcina iiseli ze-endothelial ezibeka imithambo yakho esempilweni (,).

Kwisifundo esinye, abantu abatshayayo bafumana amava okuphucuka kokusebenza kwe-endothelial ngaphakathi kweeyure ezi-2 zokutya itshokholethi ephezulu ene-flavonol ().

Nangona kunjalo, qiniseka ukuba ukhetha itshokholethi emnyama equlathe ubuncinci i-cocoa engama-70% - ipesenti enkulu ibhetele ngakumbi - ukuvuna ezi zibonelelo zichasene nokudumba.

Ukuba ulibale ukubamba le nyango kuhambo lwakho lokugqibela kwivenkile, unokuhlala uyithenga kwi-Intanethi.

I-Flavanols kwitshokholethi emnyama kunye necocoa inokunciphisa ukudumba. Banokunciphisa umngcipheko wezifo ezininzi.

12. Iitumato

Itumato yindawo yamandla esondlo.

Iitamati ziphezulu ku-vitamin C, i-potassium, kunye ne-lycopene, i-antioxidant eneempawu ezinomdla ezichasayo (,,,).

I-Lycopene inokuba luncedo ngokukodwa ekunciphiseni iikhompawundi ezivuthayo ezinxulumene neentlobo ezininzi zomhlaza (,).

Olunye uphononongo luye lwafumanisa ukuba ukusela ijusi yetumato kunciphise kakhulu ukuphawula kwabasetyhini abanobunzima obugqithisileyo- kodwa hayi abo banokutyeba kakhulu).

Qaphela ukuba iitumato zokupheka kwioyile yomnquma zinokwandisa inani le-lycopene oyifunxa ().

Kungenxa yokuba i-lycopene yi-carotenoid, isondlo esilunge ngakumbi kumthombo weoli.

Utamatisi ngowona mthombo ubalaseleyo we-lycopene, enokunciphisa ukudumba nokukhusela kumhlaza.

13. Iitsheri

Iitsheri zimnandi kwaye zityebile kwii-antioxidants, ezinje ngeanthocyanins kunye neekateyins, ezilwa nokudumba (,,,,).

Nangona iipropati ezonyusa impilo zetsheri ezi tart ziye zafundwa kunezinye iindidi, iitsheri eziswiti zikwanikeza izibonelelo.

Kwisifundo esinye, xa abantu besebenzisa iigram ezingama-280 zeetsheri ngemini kangangenyanga enye, amanqanaba abo ephawu lokudumba leCRP anciphile kwaye ahlala ezantsi kangangeentsuku ezingama-28 emva kokuba beyekile ukutya iitsheri ().

Iitsheri eziswiti kunye ne tart zine antioxidants ezinciphisa ukudumba kunye nomngcipheko wesifo.

Ukutya okudlayo

Ukongeza ekugcwaliseni ukutya kwakho ngezinto ezinesondlo ezichasayo, kubalulekile ukunciphisa ukutya okutya okunokukhuthaza ukudumba.

Umzekelo, ukutya okucutshungulwayo njengokutya okukhawulezayo, ukutya okubandayo, kunye nenyama egqityiweyo zinxulunyaniswa namanqanaba aphezulu eempawu zokukrala ezinjengeCRP (76, 77,).

Okwangoku, ukutya okuthosiweyo kunye neeoyile ze-hydrogenated ngokuyinxenye ziqulathe amafutha, uhlobo lweasidi enamafutha engafakwanga edityaniswe namanqanaba okwanda kokudumba (, 80).

Okunye ukutya okuneziselo ezineswekile kunye netyhubhu ecoliweyo ngokufanayo kubonisiwe ukukhuthaza ukudumba (81,).

Nayi eminye imizekelo yokutya okunxulunyaniswe namanqanaba okwanda kokudumba:

• Ukutya okungafunekiyo: ukutya okukhawulezayo, ukutya okulula, iitshipsi zeetapile, ii-pretzels
• Iicarbohydrate ezicokisekileyo: isonka esimhlophe, ipasta, irayisi emhlophe, ii-crackers, ii-tortillas zomgubo, ii-biscuits
• Ukutya okuthosiweyo: Iifries zaseFransi, iidonuts, inkukhu ethosiweyo, izinti ze-mozzarella, ii-rolls zeqanda
• Iziselo ezineswekile: isoda, iti eswiti, iziselo zamandla, iziselo zemidlalo
• Iinyama ezilungisiweyo: Bacon, inyama yenkomo, inyama enkonkxiweyo, isalami, izinja ezishushu, inyama etshayiweyo
• Amafutha eTrans: ukunciphisa, ioyile yemifuno ye-hydrogenated, imajarini

Ezinye izithako ezifana neziselo ezineswekile, ukutya okugqityiweyo, ukutya okuqhotsiweyo, kunye nenxalenye yamafutha e-hydrogenated kunokwandisa amanqanaba okuvutha emzimbeni.

Umgca wezantsi

Nokuba amanqanaba asezantsi okudumba ngokungapheliyo anokukhokelela kwizifo.

Yenza okusemandleni akho ukugcina ukuvuvukala ujonge ngokukhetha iintlobo ngeentlobo zokutya okumnandi, okune-antioxidant.

Iipepile, itshokholethi emnyama, intlanzi, kunye neoyile ye-oliva enyulu kukutya nje okuncinci okunokukunceda ekulweni nokudumba kunye nokunciphisa umngcipheko wokugula.