Lʻinflammation He hana kūlohelohe ia e kōkua ai i kou kino e hoʻōla a pale iā ia iho mai ka pōʻino.
Eia naʻe, he mea pōʻino ka ʻāhu inā lilo ia i mau.
Hiki ke hoʻomau i ka maʻi ʻeha no nā pule, mahina, a i ʻole mau makahiki a alakaʻi i nā pilikia olakino.
ʻO kēlā ʻōlelo, nui nā ala e hiki ai iā ʻoe ke hana e hōʻemi i ka mumū a hoʻomaikaʻi i kou olakino holoʻokoʻa.
Hōʻike kēia ʻatikala i kahi hoʻolālā kikoʻī no ka meaʻai anti-inflammatory a me ka nohona.
ʻO ka hū ke ala o kou kino e pale ai iā ia iho mai ka maʻi, ka maʻi, a i ʻole ka ʻeha.
Ma ke ʻano o ka pane inflammatory, hoʻonui kou kino i kāna hana ʻana i nā keʻokeʻo keʻokeʻo, nā cell immune, a me nā mea i kapa ʻia nā cytokines e kōkua i ke kaua ʻana i nā maʻi.
ʻO nā hōʻailona maʻamau o ka ʻaʻa nui (pōkole) ʻo ka ʻulaʻula, ka ʻeha, ka wela a me ka pehu.
Ma ka ʻaoʻao ʻē aʻe, ʻike pinepine ʻia ka mumū maʻi (lōʻihi) i kou kino me ka ʻole o nā hōʻailona ʻike ʻia. Hiki i kēia ʻano ʻula ke alakaʻi i nā maʻi e like me ka maʻi diabetes, ka maʻi puʻuwai, ka maʻi momona momona, a me ke kanesa (1, 2, 3, 4).
Hiki nō hoʻi ke hana ʻia ka ʻāʻī ʻana i ka wā e paʻa ai nā kānaka (5, 6).
Ke nānā nā kauka i ka mumū, ʻimi lākou i kekahi mau māka i loko o ke koko, me ka protein C-reactive (CRP), homocysteine, TNF alpha, a me IL-6.
hōʻuluʻulu manaʻo ʻO ka hū he mea pale e hiki ai i kou kino ke pale aku iā ia iho i ka maʻi, ka maʻi a me ka ʻeha. Hiki nō hoʻi ke hana maʻamau, hiki ke alakaʻi i nā maʻi like ʻole.
Hiki i kekahi mau mea ola, ʻoi aku ka maʻamau, ke hoʻoikaika i ka mumū.
ʻO ka ʻai ʻana i ka nui o ke kō a me ka high-fructose corn syrup he mea ʻino loa ia. Hiki i kēia ke alakaʻi i ka pale ʻana i ka insulin, ka maʻi diabetes, a me ka momona (7, 8, 9, 10, 11).
Ua manaʻo nā kānaka ʻepekema ʻo ka ʻai ʻana i nā haʻahaʻa i hoʻomaʻemaʻe ʻia, e like me ka berena keʻokeʻo, hiki ke kōkua i ka mumū, ka pale ʻana i ka insulin, a me ka momona (12, 13).
Eia kekahi, ua hōʻike ʻia ka ʻai ʻana i nā meaʻai i hoʻomaʻamaʻa ʻia a i hoʻopaʻa ʻia me ka trans fatty acids e hoʻoikaika i ka mumū a hōʻino i nā cell endothelial e laina ana i nā aʻa (14, 15, 16, 17, 18, 19, 20).
ʻO nā aila ʻai i hoʻohana ʻia i nā meaʻai i hoʻoponopono ʻia he kumu hewa ʻē aʻe. Hiki i ka ʻai maʻamau ke alakaʻi i kahi kaulike ʻole o ka omega-6 i ka omega-3 fatty acids, kahi i manaʻo ai kekahi poʻe ʻepekema e hoʻoikaika i ka mumū (21, 22, 23).
ʻO ka inu nui ʻana i ka waiʻona a me ka ʻiʻo i hoʻomaʻamaʻa ʻia hiki ke loaʻa nā hopena inflammatory i kou kino (24, 25, 26).
Eia kekahi, ʻo ke ʻano ola ʻole e komo pū ana me ka nui o ka noho ʻana he kumu nui ʻole ka meaʻai e hiki ai ke hoʻoikaika i ka mumū (27, 28).
hōʻuluʻulu manaʻo ʻO ka ʻai ʻana i nā meaʻai maikaʻi ʻole, ka inu ʻana i ka waiʻona a i ʻole nā mea inu kō, a me ka liʻiliʻi o ka hana kino e pili pū ana me ka piʻi ʻana o ka mumū.
Inā makemake ʻoe e hōʻemi i ka ʻāʻī, e ʻai liʻiliʻi i nā meaʻai inflammatory a me nā meaʻai anti-inflammatory.
E hoʻokumu i kāu meaʻai ma luna o nā meaʻai āpau me nā meaʻai i loaʻa nā antioxidants, a pale i nā huahana i hana ʻia.
Hana nā antioxidants ma ka hoʻemi ʻana i nā pae radical manuahi. He ʻāpana koʻikoʻi kēia mau molekala reactive o kāu metabolism akā hiki ke hoʻoulu i ka mumū ke waiho ʻole ʻia.
Pono kāu meaʻai anti-inflammatory e hāʻawi i kahi kaulike maikaʻi o ka protein, carbohydrates a me ka momona i kēlā me kēia pāʻina. E hoʻokō pono i nā pono o kou kino no nā huaora, nā minerala, ka fiber a me ka wai.
ʻO kekahi meaʻai i manaʻo ʻia he anti-inflammatory ka meaʻai Mediterranean, i hōʻike ʻia e hōʻemi i nā hōʻailona inflammatory, e like me CRP a me IL-6 (29, 30, 31).
ʻO ka meaʻai haʻahaʻa haʻahaʻa hoʻi e hoʻemi i ka mumū, ʻoi aku ka nui o ka poʻe i ka momona a i ʻole ka metabolic syndrome (32, 33, 34).
Hoʻohui ʻia, pili ʻia nā meaʻai meaʻai meaʻai me ka hoʻemi ʻana i ka mumū (35).
hōʻuluʻulu manaʻo E koho i ka meaʻai kaulike e ʻoki ai i nā huahana i hoʻoponopono ʻia a hoʻonui i kou ʻai ʻana i nā meaʻai āpau, anti-inflammatory a me nā meaʻai waiwai antioxidant.
Hoʻopili ʻia kekahi mau meaʻai me ka piʻi aʻe o ka ʻeha mau.
E noʻonoʻo e hōʻemi iā lākou a i ʻole e wehe loa iā lākou:
- Nā mea inu kō: ʻO nā mea inu ʻono a me nā wai hua
- ʻO nā kalapona i hoʻomaʻemaʻe ʻia: Berena keʻokeʻo, pasta keʻokeʻo, etc.
- Nā meaʻai: ʻO nā kuki, nā lole, nā keke a me ka hauʻulu
- ʻIʻo i hana ʻia: ʻO nā ʻīlio wela, bologna, sausages, etc.
- Nā meaʻai i hana ʻia: ʻO nā ʻōpala, nā ʻōpala a me nā pretzels
- ʻO kekahi mau aila: ʻO nā ʻaila hua a me nā mea kanu e like me ka soybean a me ka aila kulina
- Nā momona trans: ʻO nā meaʻai i loaʻa i ka hapa hydrogenated nā meaʻai
- ʻAʻona: ʻO ka inu nui ʻana i ka waiʻona
hōʻuluʻulu manaʻo Hōʻalo a hōʻemi paha i nā meaʻai a me nā mea inu kō, ka ʻiʻo i hoʻoponopono ʻia, ka waiʻona nui, a me nā meaʻai kiʻekiʻe i loko o nā ʻakika i hoʻomaʻemaʻe ʻia a me nā momona maikaʻi ʻole.
E hoʻohui i ka nui o kēia mau meaʻai anti-inflammatory:
- Nā meaʻai: ʻO Broccoli, kale, Brussels sprouts, kāpeti, cauliflower, etc.
- Hua: ʻO nā hua kala like ʻole e like me nā hua waina a me nā cherries
- ʻO nā hua momona momona: ʻAvocados a me nā ʻoliva
- Nā momona maikaʻi: ʻO ka ʻaila ʻoliva a me ka ʻaila niu
- Iʻa aila: Salmon, sardines, herring, mackerel a me nā anchovies
- Hua kukui: ʻAmona a me nā hua ʻē aʻe
- Pepa: Pepa a me ka chilli
- kokoleka: Kokoleka pouli
- Mea ʻala: Turmeric, fenugreek, kinamona, etc.
- kī: ʻO ka'ōmaʻa Green
- waina ʻulaʻula: A hiki i ka 5 auneke (140 ml) o ka waina ʻulaʻula i kēlā lā i kēia lā no nā wahine a me 10 auneke (280 ml) i kēlā me kēia lā no nā kāne
hōʻuluʻulu manaʻo ʻOi aku ka maikaʻi o ka ʻai ʻana i nā ʻano meaʻai holoʻokoʻa paʻa i nā meaʻai e hiki ke hoʻemi i ka mumū.
ʻOi aku ka maʻalahi o ka pili ʻana i ka meaʻai ke loaʻa iā ʻoe kahi hoʻolālā. Eia kahi papa kuhikuhi nui e hoʻomaka me kahi lā o nā meaʻai anti-inflammatory:
ʻO ka kakahiaka kakahiaka
- 3 hua omelet me 1 kīʻaha (110 grams) nā halo a me 1 kīʻaha (67 grams) kale, i kuke ʻia i ka ʻaila ʻoliva
- 1 kīʻaha (225 grams) cherries
- Kī ʻōmaʻomaʻo a/a i ʻole ka wai
ʻAina awakea
- ʻO ka iʻa iʻa ma luna o kahi moe o nā'ōmaʻomaʻo hui pū me kaʻailaʻoliva a me ka vīneka
- 1 kīʻaha (125 grams) raspberries, i hoʻopaʻa ʻia me ka Greek yogurt a me nā pekani ʻokiʻoki
- ʻO ke kī hau ʻole, ka wai
collation
- ʻO nā ʻāpana pepa me ka guacamole
ka ai ana
- Ka moa moa me ka uala, ka pua puaa a me ka broccoli
- ʻO ka waina ʻulaʻula (5–10 auneke a i ʻole 140–280 ml)
- 1 auneke (30 grams) kokoleka ʻeleʻele (ʻoi aku ka maikaʻi ma kahi o 80% koko)
hōʻuluʻulu manaʻo Pono ke kaulike o ka meaʻai anti-inflammatory, e hoʻokomo i nā meaʻai me nā hopena maikaʻi i kēlā me kēia pāʻina.
Ke hoʻonohonoho ʻia kāu papa kuhikuhi olakino, e ʻike pono e hoʻokomo i kēia mau ʻano maikaʻi ʻē aʻe o kahi nohona anti-inflammatory:
- Nā mea hoʻohui: Hiki i kekahi mau mea hoʻopihapiha ke hoʻemi i ka mumū, me ka ʻaila iʻa a me ka curcumin.
- Hoʻoikaika mau: Hiki i ka hoʻoikaika kino ke hoʻemi i nā hōʻailona inflammatory a me kou pilikia o ka maʻi maʻi (36, 37).
- E moe: He mea nui ka loaʻa ʻana o ka hiamoe nui. Ua ʻike nā mea noiʻi ua hoʻonui ka hiamoe o ka pō maikaʻi ʻole (38, 39).
hōʻuluʻulu manaʻo Hiki iā ʻoe ke hoʻonui i nā pono o kāu meaʻai anti-inflammatory ma o ka lawe ʻana i nā mea hoʻohui a me ka hōʻoia ʻana e loaʻa iā ʻoe ka hoʻoikaika kino a me ka hiamoe.
ʻO ka meaʻai anti-inflammatory, hoʻoikaika kino a me ka hiamoe maikaʻi hiki ke loaʻa i nā pono he nui:
- Hoʻomaikaʻi ʻia nā hōʻailona o ka arthritis, inflammatory bowel syndrome, lupus a me nā maʻi autoimmune ʻē aʻe
- Hoʻemi ʻia ka pilikia o ka momona, ka maʻi puʻuwai, ka maʻi diabetes, ke kaumaha, ke kanesa a me nā maʻi ʻē aʻe
- Hoemi i na hoailona inflammatory i kou koko
- ʻOi aku ka maikaʻi o ke kō koko, ka cholesterol a me ka triglyceride
- Hoʻonui i ka ikehu a me ke ʻano
hōʻuluʻulu manaʻo Ma hope o ka ʻai anti-inflammatory a me ke ʻano o ka nohona hiki ke hoʻomaikaʻi i nā hōʻailona o ka mumū a hoʻemi i ka pilikia o nā maʻi he nui.
ʻAʻole maikaʻi ka ʻāʻī ʻana a hiki ke alakaʻi i ka maʻi.
I nā hihia he nui, ʻo kāu meaʻai a me kou ʻano nohona ke kumu a i ʻole e hoʻonui i ka ʻeha.
Pono ʻoe e manaʻo e koho i nā meaʻai anti-inflammatory no ke olakino maikaʻi a me ka maikaʻi, e hōʻemi i kou pilikia o ka maʻi a hoʻomaikaʻi i kou ʻano o ke ola.
