Ukuvuvukala yinkqubo yendalo enceda umzimba wakho ukuphilisa kwaye ukhusele umonakalo. Nangona kunjalo, ukuvuvukala kuyingozi ukuba kuya kwifomu enganyangekiyo. Ukuvuvukala okungapheliyo kunokuphinda iiveki ezimbalwa, iinyanga okanye iminyaka kwaye kungakhokelela kwiingxaki zempilo ezahlukeneyo. Nangona kunjalo, zininzi izinto onokwenza ukunciphisa ukuvuvukala kunye nokuphucula impilo iyonke. Eli nqaku libonisa isicwangciso esineenkcukacha sokutya okuchasene ne-inflammatory kunye nendlela yokuphila:
Yintoni ukuvuvukala?
Ukuvuvukala yindlela yomzimba wakho ukuzikhusela kusulelo, ukugula okanye ukwenzakala. Njengenxalenye yempendulo ye-inflommatory, umzimba wakho unyusa ukuveliswa kweLeukicytes, amasele omkhuselene kunye nezinto ezibizwa ngokuba yi-cytokines ezincedayo ukuzalisa usulelo. Iimpawu zeklasikhi zokuzibhabha (ixesha elifutshane) zibandakanya ukubomvu, iintlungu, ubushushu kunye nokudumba. Kwelinye icala, ukunganyangeki (ixesha elide) ukuvuvukala kuhlala kwenzeka ngaphakathi emzimbeni wakho ngaphandle kweempawu ezibonakalayo. Olu hlobo lokuvuvukala lunokubangela izifo ezinje ngeswekile, isifo sentliziyo, izifo zesibindi kunye nomhlaza. Ukuvuvukala okungapheliyo kusenzeka xa abantu bekhathazwa kukutyeba kakhulu okanye bakwimeko yoxinzelelo. Xa oogqirha bafuna ukuvuvukala, bajonga abamakishi abaliqela kwigazi lakho, kubandakanya iprotein ye-C-jet (Crh), i-Hard), i-homocyteine, tnf-6 Alfa kunye ne-il-6.
Umda inani leswekile elisetyenzisiweyo
Ifoto: HARTAHH.USPUS.com.
Indima yokutya kwakho
Ukuba ufuna ukunciphisa ukuvuvukala, ungayityi emva kweemveliso zomsebenzi kwaye utye ukutya okuchasene ne-anti-insulmatory. Sekela Ukutya kwakho kwi-Antiogidaidants, kwaye uphephe iimveliso ezisetyenzisiweyo. I-Antioxidants isebenza ngokunciphisa inqanaba le-radicals yasimahla. Ezi molekyuli zeJET zenziwe njengenxalenye yendalo yeMetabolism yakho, kodwa inokukhokelela ekuvuyeni ukuba azilawulwa. Ukutya kwakho okuchasene ne-inflammatory kufuneka kunikele ibhalansi esempilweni yeeproteni, iicarbohydrate kunye namafutha kwisidlo ngasinye. Qinisekisa ukwanelisa iimfuno zomzimba wakho kwiivithamini, iiminerali, ifibre namanzi.
Enye yokutya ethathwa njenge-anti-insulmatory yindlela yokutya yeMeditera, ebonisiweyo, inciphisa i-commarks, enjenge-CRP kunye ne-IL-6. Ukutya okuphantsi kwekharbhoni kunciphisa ukuvuvukala, ngakumbi kubantu abaphethwe sisifo okanye i-metabolic syndrome. Ukongeza, ukutya kwemifu yemifunisela kunciphisa ukuvuvukala.
Iimveliso zokuphepha
Ezinye iimveliso zinxulunyaniswa nomngcipheko ondikhulisayo wokuvuvukala okungapheliyo. Cinga ukunciphisa okanye ukuphelisa ngokupheleleyo:
Iziselo ezimnandi: Iziselo ngeswekile kunye neejusi zeziqhamo.
I-carbohydrate: isonka esimhlophe, i-White White.
Iinciniba: IiKuki, iilekese, iikeyiki kunye ne-ice cream.
Inyama eqhotyoshelweyo: Izinja ezishushu, Boginay, iisoseji.
Ukutyibilika okuSebenzayo: IiKrekthi, i-chips kunye ne-pretzels.
Ezinye ioyile: Imbewu ephathwayo kunye neolis yemifuno, efana neoyile neoyile yengqolowa.
UTransjira: Iimveliso ezinesithako se-hydrogediges esiyihlisele.
Utywala: Ukusetyenziswa kakhulu kotywala.
I wayini encinci ebomvu iya kuxhamla
Ifoto: HARTAHH.USPUS.com.
Ukutya kwezempilo
Faka uninzi lwezi mveliso zichasene ne-intismatory ekutyeni:
Imifuno: I-broccoli, iklabishi, iklasis iklabishi, iklabishi, cauliflower.
Iziqhamo: Amajikizi ngombala ogcwele kakhulu, anjengeediliya kunye neCherry.
Amafutha aluncedo: Iavokhado, ioyile, ioyile yeoyile kunye neoyile ye-coconut.
Intlanzi yamafutha: iSalmon, iSardines, i-herring, i-mackerel kunye nee-anchovies.
Amantongomane: Ii-almond kunye namanye amandongomane.
I-Pepper: Ipepile yepepile kunye ne-chili pepper.
Itshokholethi: itshokholethi emnyama
Iziqholo: I-turmeric, i-feegreek, i-cinnamon, njl.
Iti: Iti eluhlaza
I wayini ebomvu: ukuya kuthi ga kwi-5 yee-ounces (i-140 ml) ye wayini ebomvu ngosuku lwabasetyhini kunye ne-10 oz (280 ml) ngosuku lwamadoda.