Ho ruruha ke ts'ebetso ea tlhaho e thusang 'mele oa hau hore o fole le ho sireletsa khahlanong le tšenyo. Leha ho le joalo, ho ruruha ho kotsi haeba ho kena ka tsela e sa foleng. Ka ho tepella ho ruruha ho ka nka libeke tse ngata, likhoeli kapa lilemo mme li ka lebisa mathateng a fapaneng a bophelo bo botle. Leha ho le joalo, ho na le lintho tse ngata tseo u ka li etsang ho fokotsa ho ruruha le ho ntlafatsa bophelo bo botle ka kakaretso. Sengoliloeng sena se fana ka moralo o qaqileng oa lijo tse khahlanong le mathata le bophelo:
Ho ruruha ke eng?
Ho ruruha ha 'mele oa hau ho itšireletsa tšoaetso, ho kula kapa ho lemala. E le karolo ea karabelo ea ho ts'oaroa, 'mele oa hau o eketsa tlhahiso ea litlolo, lisele tsa' mele le lintho tse bitsoang cytokines tse thusang ho loants'a tšoaetso. Ho ruruha ha kelello (nako e khuts'oanyane) ho kenyelletsa bofubelu, bohloko, mocheso le ho ruruha. Ka lehlakoreng le leng, ho ruruha nako e telele ho etsahala ka har'a 'mele oa hau ntle le matšoao leha e le afe a bonahala. Mofuta ona oa ruru o ka etsa maloetse a kang lefu la tsoekere, lefu la pelo, lefu la sebete le mofetše. Ho ruruha ho sa feleng ho ka etsahala ha batho ba tšoeroe ke botenya kapa bo maemong a khatello ea maikutlo. Ha lingaka li batla ho ruruha, li hlahloba matšoao a mangata maling a hau, ho kenyeletsoa protheine ea hau (CHKCYSteine, TNF-Ara le IL-6.
Fokotsa palo ea tsoekere e jeoang
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Karolo ea lijo tsa hau
Haeba u batla ho fokotsa ho ruruha, u se ke oa ja libisoa ka mor'a ho ja le ho ja lijo tse nang le phello ea ho ruruha. Theha lijo tsa hau ka lijo tsohle, lijo tse nang le limatlafatsi tse nang le malinyane tse nang le li-antioxidants, mme li qoba lihlahisoa tse sebetsoang. Antioxidants e sebetsa ka ho fokotsa boemo ba li-radicals tsa mahala. Limolek'hule tsena tsa jete li bōpiloe e le karolo ea tlhaho ea metabolism ea hau, empa e ka lebisa ho ruruhang haeba li sa laotsoe. Lijo tsa hau tsa khale-mafu li lokela ho fana ka chelete e nepahetseng ea liprotheine, li-carbohydraite le mafura bakeng sa sejong se seng le se seng. Etsa bonnete ba hore u boetse u khotsofatsa litlhoko tsa 'mele oa hau livithamini, liminerale, fiber le metsi.
E 'ngoe ea li-dipe e nkoa e le anti-rurbatory ke lijo tsa Mediterranean, tse bontšitsoeng, ho fokotsa lits'oants'o tsa tšoantšiso, tse kang Crp le IL-6. Lijo tse nang le carbon tse tlase li boetse li fokotsa ho ruruha, haholo-holo ho batho ba nang le mahlomoleng kapa mamabolic slingrome. Ntle le moo, lijo tsa limela tsa meroho li fokotsa ho ruruha.
Lihlahisoa tsa ho Qoba
Lihlahisoa tse ling li amahanngoa le kotsi e kholo ea ho ruruha hoa ruruha. Nahana ho fokotsa kapa ho se felise ka ho felletseng:
Linonyana tse monate: lino tse nang le tsoekere le lino tsa litholoana.
Li-carbohydrates tse hloekisitsoeng: Bohobe bo bosoeu bo bosoeu.
Li-Dessert: Li-cookies, lipompong, likuku le ice cream.
Nama ea nama: lintja tse chesang, Bologles, lisese tse ngata.
Linonyana tse sebetsang: Baetsi ba li-ccrackers, lichifi le li-pretzels.
Oils: Peo e tšoaretsoeng le oli ea limela, tse kang oli ea poone.
Transjira: Lihlahisoa tse nang le metsoako e sa sebetseng hantle.
Joala: Tšebeliso e fetelletseng e mpe ea joala.
Veine e khubelu e tla u thusa
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Lijo tse Hloahloa
Kenyelletsa tse ling tsa lihlahisoa tsena tse khahlanong le li-anti-duflamtory lijong:
Meroho: Broccoli, hop, hop, Brussels efsels ele, hop, cauliflower.
Litholoana: Monomane o mebala-bala haholo, joalo ka morara le ciliegia.
Lifate tse nang le litlamorao: Avocado, Mehloaare, oli ea oli le oli ea kokonate.
Litlhapi tse mafura: salmon, sarmon, herring, mackerel le anchovies.
Nuts: liamore le linate tse ling.
Pepere: pepere e monate le pepere ea chira.
Chokolete: chokolete e lefifi
Lihlopo: Turmeric, Fenugreek, Cinnamone, jj.
Tee: Tee e tala
Veine e khubelu: Ho fihlela ho 5 (140 ml) ea veine e khubelu ka letsatsi bakeng sa basali le 10 oz (280 ml) ka letsatsi bakeng sa banna.