Zakudya, Zakudya Zoonjezera ndi Zochiritsira Zachilengedwe Zokuchepetsa Kutupa
Mwa kuchepetsa kutupa kosakwanira - komwe kumatchedwanso kutsika pang'ono kapena kutupa kwathupi - mungathe kulimbikitsa chitetezo chanu pa matenda angapo aakulu. Kuonjezerapo, kuyang'anira bwino zakudya zanu ndi kudzipangira nokha, mukhoza kuchepetsa kutupa kosatha pogwiritsa ntchito zinthu zina zakuthupi ndi njira zina zothandizira.
Kuchepetsa Kutupa Mwachibadwa
Taonani njira zingapo zochepetsera kutupa mwachibadwa:
Omega-3 Fatty Acids
Kusunga chakudya cha omega-3 fatty acids (mwachibadwa zakudya zomwe zimapezeka ngati mafuta a nsomba ndi mafuta ofiira ) ndipo mafuta ena omega-6 omwe amapezeka mu zakudya monga nyama zofiira ndi mkaka angathandize kuchepa ndi kuteteza matenda monga bere khansa, nyamakazi ya nyamakazi , matenda a mtima , ndi mphumu , malinga ndi kafukufuku wofalitsidwa mu 2002.
Awonetsetsedwe kuti asokoneze kupanga mankhwala opatsirana kwambiri, omega-3 fatty acids amapezekanso mawonekedwe owonjezera.
Zitsamba
Kafukufuku woyamba akusonyeza kuti zitsamba zina zingathandize kuchepetsa kutupa. Mu phunziro la nyama lomwe linatulutsidwa mu 2007, mwachitsanzo, asayansi anapeza kuti curcumin (chigawo chomwe chimapezekanso m'mapangidwe a spice turmeric ) chikhoza kupambana mapuloteni omwe amachititsa kutupa otchedwa cytokines. Ndipo pofufuza kafukufuku omwe anafalitsidwa mu 2005, ofufuza omwe adapeza ginger angachepetse kutupa bwino kuposa mankhwala osatetezeka omwe amawotcha (aspirin).
Muzitsulo kapena zouma, zonsezi ndi ginger zingagwiritsidwe ntchito pophika. Ngati mukuganiza za kugwiritsa ntchito mtundu uliwonse wa mankhwala ochepetsa mankhwala otsekemera m'mitima yanu kuti muchepetse kutupa, onetsetsani kuti mukuonana ndi dokotala wanu musanayambe kulembetsa mankhwala.
Yoga
Anthu amene amachita kawirikawiri kawirikawiri amachepetsa interleukin-6 (chizindikiro cha kutupa), malinga ndi kafukufuku wa amayi azaka za 2010.
Pofufuza zitsanzo za magazi kuchokera kwa ophunzira, ofufuza anapeza kuti awo omwe ankachita yoga anali ndi magawo 41 peresenti ya interleukin-6 kusiyana ndi omwe sanachite yoga.
Zambiri zokhudza Health Benefits Yoga .
Zakudya Zotsutsa
Kudya zakudya zomwe zimakhudza zakudya zotsutsana ndi zotupa zimaonanso kuti ndi zofunika kuti kuchepetsa kutupa. Pezani zambiri zokhudza zakudya zomwe mumadya pa zakudya zotsutsa .
Njira Zina Zothandizira Kutupa
Kupanga kusintha kwabwino kwa zakudya zanu ndi moyo wanu muyenera kukhala njira yanu yoyamba kuchepetsa kutupa. Njira zotsatirazi zikhoza kukhala ndi kutupa kotupa:
- kuthana ndi nkhawa yanu (mwinamwake ndi kuthandizidwa ndi malingaliro a thupi monga kusinkhasinkha ndi tai chi )
- kupeŵa kusuta
- kuchepetsa kumwa mowa wanu
- kuchita masewera
- kugona mokwanira
Kuchepetsa Kutupa
Mosiyana ndi kutupa kwakukulu (komwe chitetezo cha mthupi chimayankha ku matenda kapena kuvulala poyambitsa mankhwala opweteka omwe amamenyana ndi zinthu zakunja), kutentha kwakukulu sikopindulitsa thupi. Kaŵirikaŵiri chifukwa chokhala ndi zochitika za moyo monga kupanikizika ndi zakudya zoperewera, kutupa kosatha kumachitika pamene chitetezo cha mthupi chimatulutsira mankhwala otupa - ngakhale pamene palibe othawira kudziko lina.
Pogwira ntchito kuti muchepetse kutupa kosatha, mutha kuteteza ku zinthu zingapo zomwe zikuwonetseratu kuti ndi zotupa, kuphatikizapo:
- matenda a mtima
- khansa
- kupwetekedwa
- matenda a shuga
- Matenda a Alzheimer
- mphumu
- matenda opweteka a m'mimba
Ngati mukuganiza kugwiritsira ntchito zakudya, zowonjezerapo, kapena mtundu wina uliwonse wa mankhwala osapatsirana chifukwa cha kutupa, onetsetsani kuti mwaonana ndi dokotala woyamba. Kudziletsa nokha ndi kupewa kapena kuchepetsa kusamalidwa kosatha kungakhale ndi zotsatira zoopsa.
Zotsatira:
Akiyama H, Barger S, Barnum S, Bradt B, Bauer J, Cole GM, Cooper NR, Eikelenboom P, Emmerling M, Fiebich BL, Finch CE, Frautschy S, Griffin WS, Hampel H, Hull M, Landreth G, Lue L , Mrak R, Mackenzie IR, McGeer PL, O'Banion MK, Pachter J, Pasinetti G, Plata-Salaman C, Rogers J, Rydel R, Shen Y, Streit W, Strohmeyer R, Tooyoma I, Van Muiswinkel FL, Veerhuis R , Walker D, Webster S, Wegrzyniak B, Wenk G, Wyss-Coray T. "Kutupa ndi matenda a Alzheimer's." Neurobiol Kukalamba. 2000 21 (3): 383-421.
American Heart Association. "Kutupa, Matenda a Mtima ndi Stroke: Ntchito ya Protein Yowonjezera".
Barbara G, De Giorgio R, Stanghellini V, Cremon C, Corinaldesi R. "Ntchito yotupa m'thupi lakumwa?" Kutha. 2002 51 Suppl 1: i41-4.
Duncan BB, Schmidt MI, Pankow JS, Ballantyne CM, Couper D, Vigo A, Hoogeveen R, Folsom AR, Heiss G; Matenda a Atherosclerosis Oopsya M'maphunziro a Midzi. "Kutupa kochepa kwambiri kwa machitidwe ndi chitukuko cha mtundu wa shuga 2: matenda a atherosclerosis m'midzi yophunzira." Matenda a shuga. 2003 52 (7): 1799-805.
Grzanna R, Lindmark L, Frondoza CG. "Ginger - mankhwala opanga mankhwala omwe amachititsa kuti munthu asamadzipweteke kwambiri." Journal of Medicinal Food 2005 8 (2): 125-32.
Kiecolt-Glaser JK, Christian L, Preston H, Houts CR, Malarkey WB, Emery CF, Glaser R. "Kupanikizika, kutupa, ndi yoga kuchita." Psychosom Med. 2010 72 (2): 113-21.
Mayi Clinic Health Letter, "Buzzed on Inflammation".
Reyes-Gordillo K, Segovia J, Shibayama M, Vergara P, Moreno MG, Muriel P. "Curcumin imateteza kuopsa kwa chiwindi m'kamwa mwa kuteteza NF-kappaB, kupanga mankhwala osokoneza bongo a cytokines komanso kupsinjika kwa magazi." Biochimica ndi Biophysica Acta 2007 1770 (6): 989-96.
Simopoulos AP. "Kufunika kwa chiwerengero cha omega-6 / omega-3 zofunika mafuta acids." Zidzakhala zochepa. 2002 56 (8): 365-79.
Van Hove CL, Amayi T, Joos GF, Tournoy KG. "Kutupa kosatha mu chifuwa cha mphumu: mpikisano wotsutsa chosatsutsika." Zovuta. 2008 63 (9): 1095-109.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.