Iyo 13 Yakawanda Inopokana-Inopisa Zvikafu Unogona Unogona Kudya

Zvemukati

• 1. Michero
• 2. Hove dzakakora
• 3. Broccoli
• 4. Makotapeya
• Ungasarudza sei iyo Yakakwana Avocado
• 5. Green tii
• 6. Mhiripiri
• 7. Howa
• 8. Mazambiringa
• 9. Turmeric
• 10.Mafuta emuorivhi ekuwedzera
• 11. Chokoreti yakasviba uye cocoa
• 12. Madomasi
• 13. Cherries
• Zvokudya zvinopisa
• Chinokosha

Amy Covington / Mutengo Wakabatana

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kuzvimba kunogona kuve kwakanaka uye kwakashata.

Kune rimwe divi, zvinobatsira muviri wako kuzvidzivirira kubva kuhutachiona nekukuvara. Kune rimwe divi, kuzvimba kusingaperi kunogona kutungamira mukuwedzera uremu uye chirwere ().

Kushungurudzika, chikafu chinoputira, uye mashoma ezviitiko zviitiko zvinogona kuita kuti njodzi iyi iwedzere.

Nekudaro, zvidzidzo zvinoratidza kuti zvimwe zvekudya zvinogona kurwisa kuzvimba.

Heano gumi nematatu ekudzivirira-kupisa chikafu.

1. Michero

Miti michero michero midiki yakazara nefiber, mavitamini, uye zvicherwa.

Kunyange hazvo paine marudzi mazhinji aripo, mamwe acho anonyanya kusanganisira:

• mastrawberry
• blueberries
• raspberries
• mablackberries

Miti michero ine antioxidants inonzi anthocyanins. Aya makomputa ane anti-anogumbura mhedzisiro iyo inogona kudzikisa njodzi yako yechirwere (,,,,).

Muviri wako unoburitsa maseru anouraya chaiwo (NK maseru), ayo anobatsira kuchengetedza immune system yako kushanda nemazvo.

Mune kumwe kuongorora muvarume, avo vaidya mablueberries zuva rega rega vaigadzira zvakanyanya masero eNK kupfuura avo vasina ().

Mune kumwe kuongorora, vakuru vane huremu hwakawandisa vaidya mastrawberry vaive nematanho akaderera ezvimwe zvinomakisa zvine chekuita nechirwere chemoyo ().

Majiroji anopa antioxidants anozivikanwa seanthocyanins. Aya makomponi anogona kudzora kuzvimba, kuwedzera hutachiona, uye kudzikisa njodzi yako yechirwere chemwoyo.

2. Hove dzakakora

Hove dzakakora dzinopa sosi huru yeproteine ​​uye omega-3 fatty acids EPA uye DHA.

Kunyangwe ese marudzi ehove aine imwe omega-3 fatty acids, idzi hove dzakakora dziri pakati pezvakanakisa sosi:

• salmon
• sardines
• herring
• mackerel
• anchovies

EPA uye DHA inoderedza kuzvimba kunogona kutungamira ku metabolic syndrome, chirwere chemwoyo, chirwere cheshuga, uye chirwere cheitsvo (,,,,,).

Muviri wako unogadzirisa aya mafuta acids mumakomputa anonzi resolutionvins uye mainsinsins, ane anti-anogumbura mhedzisiro ().

Zvidzidzo zvakawana kuti vanhu vanodya salmon kana EPA uye DHA zvinowedzera ruzivo rwakadzikira mune yekumakisa chiratidzo cheC-inoshanda mapuroteni (CRP) (,).

Nekudaro, mune kumwe kuongorora, vanhu vane moyo usina kujairika kurova vakatora EPA uye DHA zuva nezuva havana kuwana musiyano muzviratidzo zvekuzvimba, zvichienzaniswa neavo vakagamuchira placebo ().

Hove yemafuta inozvirumbidza yakawanda ye omega-3 fatty acids EPA uye DHA, ayo ane anti-anogumbura mhedzisiro.

3. Broccoli

Broccoli ine hutano hwakanyanya.

Iyo cruciferous muriwo, pamwe neholiflower, Brussels inomera, uye kare.

Kutsvagurudza kwakaratidza kuti kudya yakawanda yemiti yemuchinjikwa inosanganisirwa nenjodzi yakadzikira yechirwere chemoyo nekenza (,).

Izvi zvinogona kunge zvine chekuita nekurwisa-kupisa mhedzisiro yea antioxidants yaainayo.

Broccoli yakafuma mu sulforaphane, antioxidant iyo inorwisa kuzvimba nekudzikisa ako mazinga e cytokines neNF-kB, inotyaira kuzvimba (,,).

Broccoli ndechimwe chezvinhu zvakanakisa zvesulforaphane, antioxidant ine simba rinopesana nekuzvimba.

4. Makotapeya

Avocados inogona kunge iri yeimwe shoma inofungidzirwa superfoods yakakodzera zita.

Iwo akazara ne potassium, magnesium, fiber, uye nemoyo-hutano mafuta emonounataturated.

Izvo zvakare zvine carotenoids uye tocopherols, izvo zvine hukama nekuderedza kenza njodzi (,,).

Uye zvakare, imwe komboni mumaavocado inogona kudzora kuzvimba mumaseru eganda madiki ().

Mune kumwe kuongorora, vanhu pavakadya chidimbu cheavocado ne hamburger, vaive nematanho akaderera ezvinomaka NF-kB ne IL-6, zvichienzaniswa nevatori vechikamu vakadya hamburger voga ().

Avocados inopa akasiyana makomputa anobatsira anodzivirira pakurwisa uye anogona kudzora kenza yako njodzi.

Ungasarudza sei iyo Yakakwana Avocado

5. Green tii

Iwe ungangodaro wakanzwa kuti girini tii ndiyo imwe yezvinwiwa zvine hutano zvaunogona kunwa.

Iyo inoderedza njodzi yako yechirwere chemwoyo, gomarara, chirwere cheAlzheimer, kufutisa, uye mamwe mamiriro (,,,).

Mazhinji emabhenefiti ayo anokonzerwa neayo antioxidant uye anti-kupisa zvivakwa, kunyanya chinhu chinonzi epigallocatechin-3-gallate (EGCG).

EGCG inodzivirira kuzvimba nekudzora pro-yekuzvimba cytokine kugadzirwa uye kukuvadza kune mafuta acids mumasero ako (,).

Unogona kutenga green tea muzvitoro zvakawanda kana online.

Green tii yakakwira yeEGCG zvemukati inoderedza kuzvimba uye inochengetedza ako maseru kubva kukuvara kunogona kutungamira kuchirwere.

6. Mhiripiri

Bhero mhiripiri uye mhiripiri zvinotakurirwa vhitamini C uye ma antioxidants ane masimba ane simba ekurwisa-kuzvimba (,,).

Bhero mhiripiri inopa iyo antioxidant quercetin, iyo inogona kudzora imwe mucherechedzo wekukuvara kweiyo oxidative muvanhu vane sarcoidosis, chirwere chinoputika ().

Chili mhiripiri ine sinapic acid uye ferulic acid, iyo inogona kudzora kuzvimba uye inotungamira kune hutano kukwegura (32,).

Chili mhiripiri uye bhero mhiripiri zvakapfuma muquercetin, sinapic acid, ferulic acid, uye mamwe ma antioxidants ane simba rinopesana nekuzvimba mhedzisiro.

7. Howa

Nepo zviuru zvemarudzi ehwahwa aripo pasi rese, mashoma chete anodyiwa uye anorimwa zvekutengesa.

Izvi zvinosanganisira truffles, portobello howa, uye shiitake.

Howa hwakadzikira kwazvo mumacalorie uye hwakapfuma muSelenium, mhangura, uye ese eVitamin B.

Iyo zvakare ine phenols uye mamwe antioxidants ayo anopa anti-kupisa kudzivirira (,,,,).

Rudzi rwakakosha rwehwahwa hunodaidzwa kuti mane yeshumba hunogona kudzikisira yakaderera-giredhi, kufutisa kwakanangana nekufuta ().

Nekudaro, kumwe kuongorora kwakaratidza kuti kubika howa kwakadzora avo ekurwisa-kupisa makomputa zvakanyanya. Nekudaro, zvingave zvakanak kuzvidya zvisina mbishi kana zvishoma zvakabikwa ().

Dzimwe howa dzinodyiwa dzinozvirumbidza zvinhu zvinogona kudzora kuzvimba. Kudya ivo mbishi kana zvishoma zvakabikwa kunogona kukubatsira iwe kukohwa kwavo kuzere-kupisa simba.

8. Mazambiringa

Mazambiringa ane anthocyanins, ayo anoderedza kuzvimba.

Uye zvakare, ivo vanogona kudzora njodzi yezvirwere zvakati wandei, zvinosanganisira chirwere chemwoyo, chirwere cheshuga, kufutisa, Alzheimer's, uye ziso kusagadzikana (,,,,).

Mazambiringa zvakare ndeimwe yenzvimbo dzakanakisa resveratrol, chimwe chigadzirwa chine zvakawanda zvinobatsira pahutano.

Mune kumwe kuongorora, vanhu vane chirwere chemwoyo avo vaidya mazambiringa anoburitsa zuva nezuva vakaona kuderera kwekuputika kwemajini, kusanganisira NF-kB ().

Uyezve, iwo mazinga eadiponectin akawedzera. Kuderera kwehormone ino inosanganisirwa nehuremu uye nenjodzi yakawedzera yekenza ().

Mimwe michero yemiti mumazambiringa, senge resveratrol, inogona kudzora kuzvimba. Ivo vanogona zvakare kudzora njodzi yako yezvirwere zvakati wandei.

9. Turmeric

Turmeric inonhuwira ine yakasimba, yepasi kunhuhwirira iyo inowanzo shandiswa mumakheri nemimwe madhishi eIndia.

Yakagashira yakawanda yekutarisisa yezviri mukati mayo curcumin, ine simba inopesana nekurwisa huturu.

Turmeric inoderedza kuzvimba kwakabatana neArthritis, chirwere cheshuga, nezvimwewo zvirwere (,,,,,,,).

Muchokwadi, kudya 1 gramu ye curcumin zuva rega rega pamwe ne piperine kubva ku mhiripiri nhema kwakakonzera kuderera kukuru kweiyo yekumakisa chiratidzo cheCRP mune vanhu vane metabolic syndrome ().

Zvisinei, zvingave zvakaoma kuwana zvakakwana curcumin kuti uwane chiitiko chinoonekwa kubva kune turmeric chete.

Mune kumwe kuongorora, vakadzi vane huremu hwakawandisa avo vakatora 2.8 gramu yeturmeric pazuva havana kuratidza kuvandudzwa kwezviratidzo zvekuzvimba ().

Kutora zvinowedzeredza zvine yega curcumin inoshanda zvakanyanya. Curcumin zvinowedzerwa zvinowanzo kuve pamwe nepiperine, iyo inogona kusimudzira kunwiswa kwecurcumin ne2000% ().

Kana iwe uchifarira kushandisa turmeric mukubika, unogona kuiwana munzvimbo zhinji dzezvitoro kana online.

Turmeric ine yakasimba-inorwisa-kupisa komputa inonzi curcumin. Kudya mhiripiri nhema pamwe neturmeric kunogona zvakanyanya kuwedzera kunwiswa kwecurcumin.

10.Mafuta emuorivhi ekuwedzera

Yakawedzera mhandara yemafuta emuorivhi imwe yemafuta ane hutano iwe yaunogona kudya.

Yakapfuma mumafuta emonounsaturated uye chikafu mune chikafu cheMediterranean, icho chinopa zvakawanda zvehutano zvinobatsira.

Zvidzidzo zvinobatanidza imwe yemhandara yemafuta emuorivhi kune yakaderedzwa njodzi yehosha yemoyo, gomarara repfungwa, uye mamwe mamiriro akakomba ehutano (,,,,,,).

Mune kumwe kuongorora pamusoro pekudya kweMediterranean, CRP uye mamwe akati wandei ekumakisa akadzika zvakanyanya kune avo vakadya 1.7 ounces (50 ml) yemafuta emuorivhi zuva nezuva ().

Mhedzisiro yeooleocanthal, antioxidant inowanikwa mumafuta emuorivhi, yakafananidzwa nemishonga inorwisa-kupisa seibuprofen ().

Ramba uchifunga kuti oiri mhandara yemafuta emuorivhi inopa hukuru hwekurwisa-kupisa mabhenefiti pane iwo anopihwa nemamwe mafuta akacheneswa emuorivhi ().

Zviri nyore kuwana imwe yemhandara yemafuta emuorivhi kuchitoro chako chemunharaunda, asi iwe unogona zvakare kuitenga online.

Yakawedzera mhandara yemafuta emuorivhi inopa yakasimba-inorwisa-kupisa mabhenefiti, ayo anogona kudzikisa njodzi yako yechirwere chemoyo, gomarara, uye mamwe mamiriro akakomba ehutano.

11. Chokoreti yakasviba uye cocoa

Chokoreti yakasviba inonaka, yakapfuma, uye inogutsa.

Iyo zvakare yakazara nema antioxidants ayo anoderedza kuzvimba. Izvi zvinogona kudzikisa njodzi yako yechirwere uye kutungamira kune hutano kukwegura (,,,,,).

Flavanols inokonzeresa chokoreti inorwisa-kuzvimba mhedzisiro uye chengetedza endothelial maseru ayo anoteedzera ako arteri ane hutano (,).

Mune kumwe kuongorora, vaputi vakasangana nekukosheswa kwakanyanya mukupedzisira endothelial basa mukati maawa maviri ekudya yakanyanya-flavonol chokoreti ().

Nekudaro, ita shuwa yekusarudza chokoreti yakasviba iyo ine 70% cocoa - yakakura muzana iri nani - kukohwa izvi zvinopesana nekuzvimba mabhenefiti.

Kana iwe wakakanganwa kutora ichi chipenga pane yako yekupedzisira kumhanya kuchitoro, unogona kugara uchitenga online.

Flavanols murima chokoreti uye cocoa anogona kudzikisa kuzvimba. Ivo vanogona zvakare kudzora njodzi yako yezvirwere zvakati wandei.

12. Madomasi

Iyo tomato isimba rine simba rekudya.

Madomasi akakwira muvhitamini C, potasium, uye lycopene, antioxidant ine inoshamisa inorwisa-kupisa zvivakwa (,,,).

Lycopene inogona kunyanya kubatsira mukuderedza pro-kuzvimba makomputa ane hukama nemhando dzinoverengeka dzegomarara (,).

Imwe ongororo yakaratidza kuti kunwa muto wedomasi kwakadzikira zvakanyanya kumaka mamaki muvakadzi vane huremu hwakawandisa - asi kwete avo vane kufutisa ().

Ziva kuti kubika matomatisi mumafuta emuorivhi kunogona kuwedzera huwandu hweiyo lycopene yaunotora ().

Izvi zvinodaro nekuti lycopene ndeye carotenoid, zvinovaka muviri izvo zviri nani kupinza neinobva mafuta.

Madomasi ndiwo manyuko akanakisa e-lycopene, ayo anogona kudzora kuzvimba uye kudzivirira kubva pagomarara.

13. Cherries

Cherries anonaka uye akapfuma muma antioxidants, akadai seanthocyanins nemakatekini, ayo anorwisa kuzvimba (,,,,).

Kunyangwe hazvo hutano-hunosimudzira zvimiro zvetart cherries zvakadzidzwa kupfuura mamwe marudzi, macheri anotapira anopawo mabhenefiti.

Mune kumwe kuongorora, apo vanhu vakadya magiramu mazana maviri nemakumi mana ema cherries pazuva kwemwedzi mumwe, iwo mazinga echiratidzo cheCRP akaderera uye akagara pasi kwemazuva makumi maviri nemasere mushure mekumira kudya cherries ().

Cherry inotapira uye tart ine antioxidants iyo inoderedza kuzvimba uye njodzi yako yezvirwere.

Zvokudya zvinopisa

Kunze kwekuzadza chikafu chako nezvinovaka muviri zvinopesana nezvirwere, zvakakosha kudzora kudyiwa kwako kwezvikafu zvinogona kukurudzira kuzvimba.

Semuenzaniso, chikafu chakagadziriswa senge chikafu chinokurumidza, chikafu chakaomeswa nechando, uye nyama dzakagadziriswa zvave zvichisanganiswa nematanho epamusoro ezviratidzo zvekuzvimba seCRP (76, 77,).

Zvichakadaro, chikafu chakakangwa uye zvishoma zvine hydrogenated mairi ane mafuta echimedu, rudzi rweasaturated fatty acid iyo yakabatanidzwawo nekuwedzera huwandu hwekuputika (, 80).

Zvimwe zvekudya zvakaita seshuga-zvinotapira uye zvinonwiwa carbs zvakave zvichiratidzwawo kukurudzira kuzvimba (81,).

Heano mimwe mienzaniso yezvikafu zvakabatanidzwa nekuwedzera kweanoputika.

• Zvokudya zvisina kudya chikafu chinokurumidza, chikafu chinonaka, machipisi embatatisi, pretzels
• Yakanatswa makabhohaidhiretsi: chingwa chena, pasita, chena mupunga, makuki, hupfu matilla, mabhisikiti
• Zvikafu zvakabikwa: french fries, donuts, yakakangwa huku, mozzarella matanda, mazai emazai
• Shuwa-zvinotapira zvinwiwa: soda, inotapira tii, zvinwiwa zvine simba, zvinwiwa zvemitambo
• Nyama dzakagadziriswa: bhekoni, nyama yemombe, nyama yemumagaba, salami, imbwa dzinopisa, nyama inoputa
• Trans mafuta: kupfupisa, zvishoma hydrogenated oiri yemafuta, majarini

Zvimwe zvinongedzo senge shuga-zvinotapira zvinwiwa, chikafu chakagadziriswa, chikafu chakakangwa, uye zvishoma zvine hydrogenated mafuta anogona kuwedzera mwero wekuzvimba mumuviri.

Chinokosha

Kunyangwe akadzika mazinga ekuzvimba pane chisingaperi hwaro anogona kutungamira kuchirwere.

Ita nepaunogona napo kuchengetedza kuzvimba mukutarisa nekusarudza zvakasiyana siyana zvinonaka, antioxidant-zvakapfuma zvekudya.

Pepper, chokoreti yakasviba, hove, uye imwe mhandara yemafuta emuorivhi ndezvimwe zvishoma zvekudya zvinogona kukubatsira kurwisa kuzvimba uye kuderedza njodzi yako yekurwara.