Kuna yawan jin kumbura da nauyi bayan cin abinci? Abincin abinci yana taka muhimmiyar rawa a cikin yaki kumburi Wannan shine dalilin da ya sa yana da mahimmanci a gane da kuma haɗa abinci mai hana kumburi a cikin abincin ku wanda ke taimaka muku magance matsalar.
da anti-mai kumburi abinci Su ne abinci mai arziki a cikin antioxidants da anti-inflammatory mahadi. Waɗannan, ban da taimakawa wajen rage kumburi, suna ba da jerin fa'idodi ga jiki waɗanda ke da sha'awar yin la'akari. A ciki Bezzia A yau muna ba da shawarar abinci mai hana kumburi 10 kuma muna ƙarfafa ku ku haɗa su a cikin abincin ku ta hanyar girke-girke masu daɗi.
amfanin abinci mai hana kumburi
Abincin anti-mai kumburi yana da alaƙa da abun ciki mahaukatan bioactive, irin su antioxidants, bitamin, ma'adanai, omega-3 fatty acids, da phytochemicals, wanda ke da ikon taimakawa wajen daidaita tsarin rigakafi da rage kumburi a cikin jiki.
Amfanin Haɗa waɗannan abinci a cikin abinci da bin cin abinci mai kumburi kamar Bahar Rum yana da fa'idodi masu yawa. Yawancin fiye da yadda kuke iya tunanin, mafi mahimmanci shine:
- Rage daga hadarin na kullum cuta cututtukan zuciya, nau'in ciwon sukari na 2, kiba, da wasu nau'ikan ciwon daji.
- ba da gudummawa ga inganta lafiyar kwakwalwa da lafiyar fata.
- Suna inganta tsarin narkewa
- Suna rage zafi na yanayin kumburi irin su arthritis kuma tare da shi ingancin rayuwa, musamman na mutanen da suka wuce shekaru 60.
10 abinci mai hana kumburi
Shirye-shiryen abinci mai gina jiki na hana kumburi sun haɗa da kayan lambu, 'ya'yan itatuwa, legumes, matsakaicin kifin mai mai, man zaitun, da goro, yayin da suke iyakance jan nama, abubuwan sha masu zaki, gishiri, da abinci da aka sarrafa. Tare da wannan bayanin, ƙila za ku iya samun ra'ayi na abinci na anti-inflammatory guda 10 waɗanda muke ƙarfafa ku ku haɗa cikin abincin ku:
- Man zaitun: Mai wadata a cikin antioxidants da monounsaturated fatty acids, zaku iya haɗa shi a cikin abincin ku a cikin salads, skewers kayan lambu ...
- Berries, cherries ...: Jajayen 'ya'yan itatuwa, a gaba ɗaya, suna da wadata a cikin antioxidants da phytonutrients. Suna da tasirin maganin kumburi da sauƙaƙewa da hana hare-haren gout. gwada mu salmorejo tare da cherries ko yogurt da kofuna na 'ya'yan itace ja kuma ku more wadannan kananan 'ya'yan itatuwa da amfanin su.
- Broccoli. Broccoli abinci ne mai arziki a cikin glucosinolates, musamman sulforaphane, wani fili tare da maganin kumburi da kaddarorin antioxidant wanda ke taimakawa rage ciwon haɗin gwiwa kuma yana taimakawa wajen rage alamun cututtukan cututtuka na rheumatoid. Kamar yadda shi kaza mai zaki da tsami, broccoli da karas a soya kamar yadda kifi, broccoli da cuku cuku da muka dafa a ciki Bezzia Su ne manyan shawarwari don haɗa shi cikin abincin ku.
- Albasa da tafarnuwa: Dukansu suna da ƙarfi na halitta anti-inflammatories. Albasa yana dauke da quercetin, antioxidant mai maganin kumburi, da alliin, sinadari mai aiki wanda tafarnuwa shima ke bayarwa wanda kuma ake danganta tasirin maganin rigakafi.
- Turmeric: Turmeric ya ƙunshi curcumin, mai ƙarfi antioxidant da anti-mai kumburi. Yana da matukar ban sha'awa don haɗa wannan kayan yaji a cikin abinci a cikin ƙananan allurai, har zuwa teaspoon a rana. Domin yarda da sha Sai dai a hada shi da man zaitun, avocado, barkono ko madarar kwakwa da almond kamar yadda muka bayyana muku makonnin da suka gabata.
- Alayyafo: Alayyahu, da sauran kayan lambu masu ganye, suna da wadatar antioxidants kuma an nuna su don rage kumburi, zafi, da rage ci gaban osteoarthritis. shirya wannan alayyafo innabi da cuku salatin, ko wasu Alayyahu cannelloni kuma ku more su.
- Ginger: Yana da kaddarorin anti-mai kumburi kuma yana taimakawa sauƙaƙe narkewa. Jiko na ginger da lemun tsami (wanda kuma zaka iya ƙara dash na zuma) yana da kyau bayan cin abinci da kuma kafin barci.
- Kwayoyi: Mafi girma a cikin omega-3 fatty acids, calcium, magnesium, da bitamin E, suna tallafawa tsarin rigakafi kuma suna taimakawa wajen rage ciwon osteoarthritis da rheumatoid arthritis. Shan ɗan hantsi a tsakiyar safiya a matsayin abun ciye-ciye koyaushe abin burgewa ne.
- Kifi mai kitse: Tushen omega-3 fatty acids, salmon, tuna ko kifi ya kamata a sami tabo na mako-mako akan menu na ku. Gwada wannan Lemon Salmon-Seared kuma za ku yi soyayya da wannan kifi.
- Barkono. Baya ga kasancewarsa antioxidant, yana ba da bitamin B6, folic acid, flavonoids da salicylates, wanda shine dalilin da ya sa yana da tasirin analgesic na halitta da anti-mai kumburi.
Ciki har da waɗannan abincin da ke hana kumburi a cikin abincin ku na yau da kullun na iya zama dabara mai tasiri don rage kumburi da inganta lafiyar ku gaba ɗaya. Gwada su a cikin girke-girke da aka ba da shawarar kuma ku ji daɗin fa'idodin su.