ʻO ka mea nui, ʻo nā "mea hoʻoulu" like ʻole e pani ʻole i kāu ʻōnaehana pale - akā, hoʻokuʻu ia i kahi kahe mau o nā pane inflammatory e laha ana i loko o ke kino, e hōʻino ana i nā cell a me nā ʻiʻo. "ʻO ka mea e make ai ka ʻāʻī ʻana 'o ia ka hiki ke noho mālie no nā makahiki ma mua o ka hōʻike ʻana iā ia iho he maʻi puʻuwai a i ʻole ka hahau ʻana," wahi a Christopher Cannon, he cardiologist ma Brigham and Womens ma Boston a me ka mea kākau o ka Anti-Inflammatory. Alakaʻi ʻai.
ʻOi aku ka nui o ka ʻimi ʻana o ke kaiāulu lapaʻau i ka mumū mau loa, ʻoi aku ka nui o ka pili ʻana i nā maʻi e like me ka maʻi diabetes, osteoporosis, arthritis, Alzheimer's, a me nā maʻi autoimmune e like me lupus. I loko o kahi hōʻike i paʻi ʻia ma ka Journal of Epidemiology i ka makahiki i hala, ua ʻike nā mea noiʻi ma mua o 80 mau kānaka i aʻo ʻia, ʻo ka poʻe i hoʻomohala i ka maʻi kanesa he kiʻekiʻe kiʻekiʻe o ka protein C-reactive, kahi pūhui i loko o ke koko e hōʻailona ana i ka hele ʻana o ka mumū. ma mua o ko lākou mau hoa maʻi ʻole. Ua hoʻopili pū ʻia ka hay fever, ka maʻi ʻili, ka ʻeʻe, a me ka hānō i ka mumū mau.
He aha ka mea e hoʻoulu ai i kēia mumū?
Nui nā kumu, e like me ka ʻelemakule, ka loaʻa ʻana o ke kaumaha a me ke kaumaha. "Akā ʻo ka mea pāʻani nui he meaʻai i ʻoi aku ka pro-inflammatory ma mua o ka anti-inflammatory," wahi a Monika Reinagel, ka mea kākau o The Inflammation-Free Diet. Ke hoʻopau ʻoe me nā meaʻai pro-inflammatory, hiki i kāu ʻōnaehana pale ke hoʻonui i ka hana o nā pūhui pro-inflammatory. "ʻO ka mumū kekahi o nā mea hana o ka ʻōnaehana pale, akā ʻoiai he mea pono ka hāmare inā pono ʻoe e hoʻokuʻi i kahi kui i loko, ʻo ka hele wale ʻana a puni ka hale me ka hoʻoluliluli ʻana iā ia a ʻoi aku ka maikaʻi ma mua o ka maikaʻi," wahi a Reinagel.
ʻOiai ʻaʻole hiki iā mākou ke hoʻololi i nā mea e like me ka makahiki, hiki iā mākou ke hōʻoluʻolu i ke ahi ma ka hana ʻana i nā hoʻoholo akamai e pili ana i nā mea a mākou e waiho ai i loko o kā mākou hīnaʻi meaʻai. "ʻO kāu meaʻai i kēlā me kēia lā kekahi o nā ala maikaʻi loa e hakakā ai i ka mumū," wahi a Cannon.
Manaʻo ʻo Tracey Wilchek, kahi meaʻai meaʻai ma Miami, e pili ana i kahi meaʻai meaʻai meaʻai holoʻokoʻa i haʻahaʻa i loko o nā momona momona, nā kīʻaha i hoʻomaʻemaʻe ʻia, a me nā kō. "ʻO nā hopena anti-inflammatory o nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, nā legumes, a me nā meaʻai holoʻokoʻa ʻē aʻe paha ka hopena o ka synergy o kā lākou mau meaʻai a me kā lākou hoʻololi pinepine ʻana i nā meaʻai pro-inflammatory, kaʻina i ka meaʻai," wahi āna.
Kanu mea kanu
ʻO ka meaʻai Mediterranean hanohano, waiwai i nā meaʻai mea kanu a hoʻomaʻamaʻa ʻia me ka ʻaila ʻoliva, he kumu hoʻohālike kūpono e kūpono i kēlā wehewehe. ʻO kahi haʻawina i paʻi ʻia ma 2010 i loko o ka puke pai Proceedings of the Nutrition Society i ʻike i nā poʻe i hahai i ka meaʻai Mediterranean he haʻahaʻa haʻahaʻa o ka mumū.
ʻO kekahi hapa o ka hopena anti-inflammatory ma muli paha o ke kiʻekiʻe o ka antioxidant maʻi o nā meaʻai mea kanu, ʻoi aku ka nui o nā huaʻai a me nā mea kanu. "Hiki i nā antioxidants ke hōʻemi i ka pōʻino oxidative i hoʻokumu ʻia e ka mumū, i hana ʻia e nā radical manuahi e holo nei i ke kino," wahi a Reinagel. Ua ʻike ʻia kahi haʻawina Helene i paʻi ʻia ma 2010 ʻo ka meaʻai kiʻekiʻe i nā antioxidants i hoʻonui i ke koko o ka anti-inflammatory compound adiponectin.
ʻO keʻano haʻahaʻa-calorie, meaʻai o ka meaʻai mea kanu e alakaʻi pinepine ai i ke kaumaha o ke kaumaha, hiki ke kōkua pū i ke kāohi ʻana i ka mumū. "ʻO nā momona momona ka mea e hoʻoulu ai i nā pūpū e like me nā cytokines, kahi kumu nui i ke kumu he pilikia maʻamau ka mumū ma ʻAmelika," wahi a Cannon. No kēia kumu, ʻaʻole ia he mea kupanaha ke hoʻonui ʻia ka pilikia o ka hoʻomohala ʻana i nā maʻi maʻi maʻi a pau ke kaumaha ʻoe. "ʻO ka lilo ʻana ma kahi liʻiliʻi e like me 5-10% o kou kaumaha nui ma o ka hui pū ʻana o ka ʻai olakino a me ka hoʻoikaika kino hiki ke loaʻa i kahi hopena nui i ka hōʻemi ʻana i ka mumū," wahi a Cannon.
ʻO ke kaulike momona
ʻO kahi meaʻai momona i nā momona momona a trans a me kahi ratio o ka omega-6 i ka omega-3 i manaʻo ʻia e kōkua i ka mumū. Hoʻohana ke kino i nā waikawa momona e hana i nā prostaglandins, nā hormones e hoʻomalu i ka mumū. "Hoʻololi ʻia nā momona momona mai ka ʻohana omega-6 i prostaglandins inflammatory, ʻoiai hoʻohana ʻia nā momona momona mai ka ʻohana omega-3 e hana anti-inflammatory. No laila ke ʻai ʻoe i nā momona omega-3 liʻiliʻi i hoʻohālikelike ʻia i nā momona omega-6, holo ʻoe i ka hopena o ka hoʻoulu ʻana i ke kino, "wahi a Wilczek.
Ua ʻai paha ka poʻe kahiko i ka lakene kaulike o nā momona omega-6 a me omega-3. ʻO ka poʻe i kēia lā, akā, lawe pinepine lākou i ka 10 a 20 mau manawa ʻoi aku ka omega-6 ma mua o omega-3. No ke aha mai? ʻO ka mea mua, ʻo ka nui o nā aila meaʻai liʻiliʻi i waiwai i ka omega-6s, ka nui o ka soy a me ka aila kulina, ua komo lākou i loko o nā meaʻai i hoʻopaʻa ʻia a me nā kīhini hale ʻaina. "ʻO ka mea hoʻohenehene, ʻo ka ʻōlelo aʻoaʻo maikaʻi e hoʻololi i nā momona momona e like me ka pata me nā momona unsaturated e like me nā aila mea kanu e hoʻonui pinepine i kāu ʻai omega-6," wahi a Reinagel.
E nānā i kou naʻau
ʻO ka haʻalele ʻana i ka intolerance a i ʻole ka naʻau i ka gluten, lactose, a i ʻole nā mea ʻē aʻe e hiki ke hoʻonui i ka mumū mau loa. "I ka ʻike ʻana o ke kino i kēia mau mea he mea ʻino, hoʻomaka ka ʻōnaehana pale a hoʻonui i ke kahe o nā pūhui inflammatory," wahi a Reinagel. Ua hoʻohui ʻo ia ʻo nā meaʻai e hoʻomaʻamaʻa ʻia no kekahi kanaka he maikaʻi a he anti-inflammatory paha no kekahi: "No ka laʻana, ʻo nā mea kanu i ka ʻohana nightshade, e like me nā tōmato a me nā pepa, ua manaʻo ʻia he anti-inflammatory ma muli o ko lākou ʻano antioxidant kiʻekiʻe. . Akā i ka poʻe me ka naʻau i ka solanine (he alkaloid i ka nightshade), hiki iā lākou ke hoʻoulu i ka ʻeha a me ka ʻeha ʻeha.
Inā manaʻo ʻoe ua maʻalahi ʻoe i kekahi mea, e like me ka gluten a i ʻole lactose, e hoʻāʻo e hoʻopau iā ia mai kāu meaʻai no ka liʻiliʻi o ʻelua pule e ʻike ai inā ʻike ʻoe i kahi ʻokoʻa o nā hōʻailona e like me ka emi ʻana o ka bloating, ka maʻi maʻi, a me ka luhi.
Hoʻomaʻemaʻe liʻiliʻi a hoʻomaʻemaʻe ʻia
ʻO nā kīʻaha i hoʻomaʻemaʻe ʻia, nā starches, a me nā mea ʻono e hoʻonui koke i ke kō koko hiki ke hoʻoulu i kahi pane ʻeha. "ʻO kahi vegan e pale aku i nā ʻiʻo momona akā ua hoʻomaʻamaʻa mau ʻia nā meaʻai a me nā meaʻai i hoʻomoʻa ʻia ma ka papa kuhikuhi hiki ke hana i kahi kaiapuni kūloko no ka mumū," wahi a Wilczek.
E hoʻomaka i ka hoʻololi ʻana i nā kīʻaha i hoʻomaʻemaʻe ʻia no nā kīʻaha holoʻokoʻa kiʻekiʻe-fiber a ʻai iā lākou me nā momona maikaʻi e like me ka ʻaila ʻoliva a me nā protein e like me ka tofu e hoʻolōʻihi i ka ʻai ʻana.