ʻO ka 13 mau meaʻai anti-hoʻowahāwahā hiki iā ʻoe ke ʻai

Anter

• 1. Berry
• 2. Iʻa momona
• 3. Broccoli
• 4. ʻApekikana
• Pehea e koho ai i ka Avocado Hemolele
• 5. ʻO ka tī ʻōmaʻomaʻo
• 6. Pepelu
• 7. ʻOhana
• 8. Nā hua waina
• 9. Turmeric
• 10. ʻAila ʻoliva keu
• 11. Kokolekaʻeleʻele a me ka koko
• 12. ʻO Tomato
• 13. Cherry
• Nā meaʻai hoʻāla
• Ke laina lalo

ʻO Amy Covington / Stocksy United

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Hiki ke maikaʻi a maikaʻi ʻole hoʻi ka hoʻāla.

Ma kekahi lima, kōkua ia i kou kino e pale iā ia iho mai ka maʻi a me ka ʻeha. Ma ka ʻaoʻao ʻē aʻe, hiki i ka mumū mau ke alakaʻi i ka loaʻa ʻana o ke kaumaha a me nā maʻi ().

ʻO ke koʻikoʻi, nā meaʻai hoʻowahāwahā, a me nā pae haʻahaʻa e hiki ai ke hoʻonui i kēia pilikia.

Eia nō naʻe, hōʻike nā noiʻi e hiki i kekahi mau meaʻai ke hakakā i ka mumū.

Eia nā meaʻai anti-inflammatory 13.

1. Berry

ʻO nā hua liʻiliʻi nā hua liʻiliʻi i piha me ka puluniu, nā wikamina, a me nā minelala.

ʻOiai ke ola nei nā ʻano he nui, kekahi o nā mea maʻamau e hoʻopili pū ʻia:

• strawberry
• blueberry
• raspberries
• ʻākala

Loaʻa i nā berry nā antioxidants i kapa ʻia anthocyanins. Loaʻa nā hopena anti-inflammatory i kēia mau mea hoʻohui i hiki ke hōʻemi i kāu makaʻi o ka maʻi (,,,,).

Hoʻopuka kou kino i nā hunaola kūlohelohe (NK cells), kahi e kōkua ai e mālama pono i kāu ʻōnaehana pale.

I hoʻokahi aʻo i loko o nā kāne, ʻo ka poʻe i hoʻopau i nā blueberry i kēlā me kēia lā i hana i nā pūnaewele NK i ʻoi aku ma mua o ka poʻe i ʻole ().

I kahi noiʻi ʻē aʻe, ʻo nā mākua me ka nui o ke kaupaona i ʻai i nā strawberry i nā pae haʻahaʻa o kekahi mau marker inflammatory e pili ana i nā maʻi puʻuwai ().

Hāʻawi nā hua i nā antioxidant i ʻike ʻia ʻo anthocyanins. Hiki i kēia mau hui ke hoʻoliʻiliʻi i ka lī, hoʻonui i ka palekana, a hoʻemi i kou makaʻi i nā maʻi puʻuwai.

2. Iʻa momona

ʻO ka iʻa momona kahi kumu waiwai nui o ka protein a me ka lōʻihi o ka omega-3 fatty acid EPA a me DHA.

ʻOiai ʻo nā ʻano iʻa āpau i loko o kekahi mau omega-3 fatty acid, ʻo kēia mau iʻa momona kekahi o nā kumu waiwai maikaʻi loa.

• sāmona
• sardinia
• hānai manu
• ʻakaʻakai
• heleuma

EPA a DHA hoʻemi i ka mumū e hiki ai i ka maʻi metabolic, maʻi puʻuwai, diabetes, a me nā maʻi puʻupaʻa (,,,,).

Hoʻopili kou kino i kēia mau waikawa momona i loko o nā mea i kapa ʻia resolvins a me nā protectionins, i loaʻa nā hopena anti-inflammatory ().

Ua ʻike nā noiʻi i ka poʻe e ʻai ana i ka salemona a i ʻole ka EPA a me DHA mau mea hoʻopihapiha i ʻike i ka hoʻoliʻiliʻi ma ka marker inflammatory C-reactive protein (CRP) (,).

Eia nō naʻe, i loko o kahi noiʻi ʻē aʻe, ʻo ka poʻe me ka puʻuwai puʻuwai kūpono ʻole i lawe i ka EPA a me ka DHA i kēlā me kēia lā ʻaʻole i loaʻa ka ʻokoʻa i nā marker inflammatory, ke hoʻohālikelike ʻia me ka poʻe i loaʻa kahi placebo ().

Kaena ka iʻa momona i nā nui o nā omega-3 fatty acid EPA a me DHA, i loaʻa nā hopena anti-inflammatory.

3. Broccoli

Momona loa ʻo Broccoli.

ʻO kahi mea kanu kīʻaha, me ka cauliflower, kupu ʻo Brussels, a me ka kale.

Ua hōʻike ʻia ka noiʻi ʻana e pili ana ka ʻai ʻana i nā mea kanu kolio kolio me ka hoʻoliʻiliʻi o ka maʻi puʻuwai a me ka maʻi ʻaʻai (,).

Pili paha kēia i nā hopena anti-inflammatory o nā antioxidants i loaʻa iā lākou.

Nui ka momona o Broccoli i ka sulforaphane, kahi antioksant e hakakā i ka momona ma o ka hōʻemi ʻana i kāu mau pae cytokine a me NF-kB, ka mea e hoʻohuli i ka mumū (,,).

ʻO Broccoli kekahi o nā kumu waiwai ʻoi loa o sulforaphane, kahi antioxidant me nā hopena anti-inflammatory ikaika.

4. ʻApekikana

ʻO ʻAvocados paha kekahi o nā mea nui loa i manaʻo ʻia he superfoods kūpono i ka inoa.

Hoʻopiha lākou me ka potassium, magnesium, fiber, a me nā momona momona monounsaturated naʻau.

Loaʻa iā lākou nā carotenoids a me nā tocopherols, i hoʻopili ʻia i ka hoʻemi ʻia ʻana o ka maʻi ʻaʻai (,,).

Hoʻohui ʻia, hoʻokahi hui i loko o nā avocados hiki ke hoʻemi i ka mumū i nā hunaola ʻōpio ʻōpio ().

I hoʻokahi noiʻi, i ka wā i hoʻopau ai ka poʻe i kahi ʻāpana o ka avocado me kahi hamburger, ua loaʻa iā lākou nā pae haʻahaʻa o nā mākia hoʻolauna NF-kB a me IL-6, i hoʻohālikelike ʻia me nā poʻe komo i ʻai i ka hamburger wale nō ().

Hāʻawi ʻo ʻAvocados i nā mea pono like ʻole e pale ai i ka hoʻohaunaele a hoʻemi paha i kāu maʻi maʻi ʻaʻai.

Pehea e koho ai i ka Avocado Hemolele

5. ʻO ka tī ʻōmaʻomaʻo

Ua lohe paha ʻoe i ke kī ʻōmaʻomaʻo kekahi o nā mea inu olakino hiki ke inu.

Hoʻoemi ia i kou makaʻu i ka maʻi puʻuwai, maʻi ʻaʻai, maʻi Alzheimer, momona, a me nā kūlana ʻē aʻe (,,).

ʻO ka nui o kona mau pōmaikaʻi ma muli o kāna mau antioxidant a me nā anti-inflammatory, ʻo ia hoʻi kahi mea i kapa ʻia epigallocatechin-3-gallate (EGCG).

Pākuʻi ʻo EGCG i ka mumū ma o ka hōʻemi ʻana i ka cytokine pro-inflammatory a me ka hōʻino ʻana i nā waikawa momona i loko o kāu mau hunaola (,).

Hiki iā ʻoe ke kūʻai i ke tī ʻōmaʻomaʻo ma ka hapanui o nā hale kūʻai a i ʻole ma ka pūnaewele.

Hoʻoemi ka mea EGCG kiʻekiʻe o Green Green i ka hoʻowahāwahā a me ka pale ʻana i kāu mau hunaola mai ka hōʻino ʻana e hiki ai i ka maʻi.

6. Pepelu

Hoʻouka ʻia nā pepelu bele a me nā pepelu me nā huaora C a me nā antioxidant i loaʻa nā hopena anti-inflammatory ikaika, ().

Hāʻawi nā pepelu Bell i ka quercetin antioxidant, kahi e hōʻemi ai i hoʻokahi māka o ka hōʻino oxidative i ka poʻe me sarcoidosis, kahi maʻi hōʻeha ().

Loaʻa i nā pepelu Chili nā waikawa sinapic a me nā waikawa ferulic, i hoʻoliʻiliʻi ai i ka mumū a hiki i ke ola ʻana i ke olakino (32,).

ʻO nā pepelu a me nā pepelu bele waiwai nui i ka quercetin, sinapic acid, ferulic acid, a me nā mea ʻē aʻe me nā anti-inflammatory ikaika.

7. ʻOhana

ʻOiai he mau kaukani o nā lau i nā ao holoʻokoʻa, he kakaikahi wale nō ka mea e ʻai a ulu kalepa.

Hoʻopili kēia i nā truffles, portobello mushroom, a me shiitake.

Haʻahaʻa loa nā mākeke i nā kālori a waiwai i ka selenium, keleawe, a me nā huaola B āpau.

Loaʻa iā lākou i loko nā phenol a me nā antioxidant ʻē aʻe e hāʻawi i ka pale anti-inflammatory (,,,,).

ʻO kahi ʻano ʻāpana mushroom i kapa ʻia ʻo ka mane liona e hoʻoliʻiliʻi paha i ka haʻahaʻa, ka momona e pili ana i ka momona ().

Eia naʻe, ua loaʻa i hoʻokahi noiʻi ua hoʻohaʻahaʻa nui nā kuke kuke i kā lākou mau hui anti-inflammatory. No laila, ʻoi aku paha ka maikaʻi o ka ʻai ʻana iā lākou a maka a i hoʻomoʻa wale ʻia ().

Haʻaheo kekahi mau mea ʻai i ka ʻai i hiki ke hoʻemi i ka pehu. ʻO ka ʻai ʻana iā lākou i maka a i moʻa māmā paha e kōkua iā ʻoe e ʻohi i kā lākou hiki i ka anti-inflammatory.

8. Nā hua waina

Loaʻa i nā hua waina nā anthocyanins, kahi e hoʻēmi ai i ka pehu.

Hoʻohui ʻia, hoʻoliʻiliʻi paha lākou i ka nui o nā maʻi, e like me ka maʻi puʻuwai, diabetes, momona, Alzheimer, a me nā maʻi maka (,,,).

ʻO nā hua waina kekahi o nā kumu waiwai ʻoi loa o resveratrol, kahi hui ʻē aʻe i loaʻa nā pono olakino he nui.

I hoʻokahi o nā noi ʻana, ʻo ka poʻe me ka maʻi puʻuwai nāna i hoʻopau i ka ʻulu hua waina i kēlā me kēia lā i ʻike i ka emi ʻana o nā hōʻailona genā hoʻoheheʻe, me NF-kB ().

ʻO ka mea hou aku, ua hoʻonui ʻia kā lākou pae o adiponectin. Pili nā pae haʻahaʻa o kēia hōmona me ka waiwai kaupaona a me ka hoʻonui ʻana i ka maka maʻi ʻaʻai ().

Hiki i kekahi mau mea kanu mea kanu i nā hua waina, e like me resveratrol, ke hōʻemi i ka lī. Hiki iā lākou ke hōʻemi i kou makaʻi i nā ʻano maʻi.

9. Turmeric

ʻO Turmeric kahi mea ʻala me ka mea ʻala a ikaika o ka honua i hoʻohana pinepine ʻia i nā kurina a me nā ipu India ʻē aʻe.

Ua loaʻa ka nui o ka nānā no kāna ʻike o curcumin, kahi meaola anti-inflammatory ikaika.

Hoʻoemi ka Turmeric i ka mumū e pili ana i ka maʻi kō, diabetes, a me nā maʻi ʻē aʻe (,,,,,,).

ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i 1 gram o curcumin i kēlā me kēia lā i hui pū ʻia me ka piperine mai ka pepa ʻeleʻele i hoʻoliʻiliʻi nui i ka CRP marker inflammatory i nā poʻe me ka metabolic syndrome ().

Eia nō naʻe, paʻakikī paha ka loaʻa ʻana o ka curcumin e ʻike ai i kahi hopena i ʻike ʻia mai ka turmeric wale nō.

I hoʻokahi o nā noi ʻana, ʻo nā wahine me ka nui o ke kaupaona i lawe i ka 2.8 gram o ka turmeric i kēlā lā i kēia lā ʻaʻole i hoʻomaikaʻi ʻia nā māka pākiā ().

ʻOi aku ka maikaʻi o ka lawe ʻana i nā mea hoʻopiha i loko o curcumin i hoʻokaʻawale ʻia. Hoʻohui pinepine ʻia ʻo nā curcumin me ka piperine, hiki ke hoʻonui i ka lawe ʻana o curcumin e 2,000% ().

Inā hoihoi ʻoe i ka hoʻohana ʻana i ka turmeric i ka kuke ʻana, hiki iā ʻoe ke loaʻa ia ma ka hapa nui o nā hale kūʻai a i ʻole ma ka pūnaewele.

Loaʻa i ka Turmeric kahi hui anti-inflammatory ikaika i kapa ʻia ʻo curcumin. ʻO ka ʻai ʻana i ka pepa ʻeleʻele me ka turmeric hiki ke hoʻonui pono i ka lawe ʻia ʻana o curcumin.

10. ʻAila ʻoliva keu

ʻO ka aila ʻoliva keu ʻo ia kekahi o nā momona momona hiki ke ʻai.

He momona ia i nā momona monounsaturated a me kahi meaʻai i ka papaʻai Mediterranean, kahi e hāʻawi ai i nā pono olakino he nui.

Hoʻopili nā noiʻi i kahi aila ʻoliva puʻupaʻa a hoʻoliʻiliʻi i ka maʻi puʻuwai, maʻi ʻaʻai lolo, a me nā kūlana olakino koʻikoʻi ʻē aʻe (,,,,,).

I hoʻokahi noiʻi e pili ana i ka papaʻai Mediterranean, CRP a me kekahi mau kaha kuni ʻē aʻe i hoʻēmi nui i ka poʻe i hoʻopau i nā auneke 1.7 (50 ml) o ka aila ʻoliva i kēlā me kēia lā.

ʻO ka hopena o ka oleocanthal, kahi antioxidant i loaʻa i loko o ka aila ʻoliva, ua hoʻohālikelike ʻia i nā lāʻau anti-inflammatory e like me ibuprofen ().

E hoʻomanaʻo i ka hāʻawi ʻia ʻana o ka aila ʻoliva puʻupaʻa me nā pōmaikaʻi anti-inflammatory ʻoi aku ka nui ma mua o nā mea i hāʻawi ʻia e nā aila ʻoliva i hoʻomaʻemaʻe ʻia ().

Maʻalahi ke loaʻa he aila ʻoliva puʻupaʻa hou aʻe ma kāu hale kūʻai mea kūʻai mai, akā hiki nō hoʻi iā ʻoe ke kūʻai ma ka pūnaewele.

Hāʻawi ka aila ʻoliva wahine puʻupaʻa i nā pono anti-inflammatory ikaika, i hiki ai ke hōʻemi i kou makaʻi o ka maʻi puʻuwai, maʻi ʻaʻai, a me nā kūlana olakino koʻikoʻi ʻē aʻe.

11. Kokolekaʻeleʻele a me ka koko

ʻOno, momona a ʻoluʻolu hoʻi ke kokoleka pouli.

Hoʻopili pū ʻia me nā antioxidant e hoʻēmi i ka puhū. Hiki i kēia mau mea ke hōʻemi i kou makaʻi o ka maʻi a alakaʻi i ke olakino olakino (,,,,,).

ʻO Flavanols ke kuleana no nā hopena anti-inflammatory kokoleka a mālama i nā hunaola endothelial e hoʻopili i kou mau aʻa i ke olakino (,).

I hoʻokahi o nā noi ʻana, ua hoʻomaikaʻi ka poʻe puhipaka i nā hana hou endothelial ma loko o 2 mau hola o ka ʻai ʻana i ke kokoleka flavonol kiʻekiʻe ().

Eia nō naʻe, e koho pono i ke kokoleka ʻeleʻele i piha ka 70% kakao - ʻoi aku ka ʻoi aku o ka pākēneka - e ʻohi i kēia mau pono anti-inflammatory.

Inā poina iā ʻoe e hopu i kēia mea i kāu holo hope loa ʻana i ka hale kūʻai, hiki iā ʻoe ke kūʻai ma ka pūnaewele.

Hiki i nā Flavanols i ke kokoleka pouli a me ke koko ke hoʻemi i ka puhū. Hiki iā lākou ke hōʻemi i kou makaʻi i nā ʻano maʻi.

12. ʻO Tomato

ʻO ka kōmato kahi hale hana hānai.

ʻO ke kōmato he kiʻekiʻe i loko o ka huaora C, potassium, a me ka lycopene, kahi antioxidant me nā ʻano anti-inflammatory hoʻohanohano (,,).

He mea maikaʻi paha ʻo Lycopene no ka hōʻemi ʻana i nā hui pro-inflammatory e pili ana i nā ʻano maʻi ʻaʻai (,).

Hoʻoholo hoʻokahi kahi noiʻi i ka inu ʻana i ka wai kōmato e hoʻoliʻiliʻi loa i nā marker inflammatory i nā wahine me ka nui o ke kaupaona - akā ʻaʻole ka poʻe me ka momona ().

E hoʻomaopopo i ka kuke ʻana i ka ʻōmato i ka aila ʻoliva hiki ke hoʻonui i ka nui o ka lycopene āu e omo ai ().

ʻO ia no ka mea he carotenoid ka lycopene, kahi mea momona i lawe maikaʻi ʻia me kahi kumu momona.

ʻO Tomato kahi kumu maikaʻi loa o ka lycopene, kahi e hōʻemi ai i ka mumū a pale aku i ka maʻi ʻaʻai.

13. Cherry

ʻAno a momona nā cherry i nā antioxidant, e like me anthocyanins a me nā catechins, e hakakā nei me ka mumū (,,,,).

ʻOiai ua aʻo ʻia nā waiwai hoʻoikaika kino o nā cherry tart ma mua o nā ʻano ʻē aʻe, hāʻawi pū nā cherry momona i nā pono.

I hoʻokahi o nā noi ʻana, i ka wā i ʻai ai nā kānaka i nā cheri he 280 i kēlā me kēia lā no hoʻokahi mahina, ua emi iho ko lākou mau pae o ka marker CRP a noho haʻahaʻa no 28 mau lā ma hope o ka pau ʻana o kā lākou ʻai ʻana i nā cherry ().

Loaʻa nā cherry momona a tart i nā antioxidant e hoʻēmi i ka mumū a me kou hopena o ka maʻi.

Nā meaʻai hoʻāla

Ma waho aʻe o ka hoʻopihapiha ʻana i kāu papaʻai me nā mea anti-inflammatory nutritious, he mea nui e kaupalena i kāu ʻai ʻana i nā meaʻai e hiki ai ke hoʻoulu i ka mumū.

ʻO kahi laʻana, ua hoʻopili ʻia nā meaʻai i hana ʻia e like me ka meaʻai wikiwiki, nā meaʻai paʻa, a me nā ʻino i hana ʻia me nā kiʻekiʻe kiʻekiʻe o nā māka inflammatory e like me CRP (76, 77,).

I kēia manawa, nā meaʻai palai a me nā aila hydrogenated hapa i loko o nā momona trans, kahi ʻano o ka unsaturated fatty acid i pili pū ʻia me ka hoʻonui ʻia o ka nui o ka mumuna (, 80).

Hōʻike ʻia nā meaʻai ʻē aʻe e like me nā mea inu kō a me nā carbs i hoʻomaʻemaʻe ʻia e paipai i ka palaho (81,).

Eia kekahi mau laʻana o nā meaʻai i hoʻopili ʻia i ka hoʻonui ʻia o nā kiʻekiʻe o ka mumū.

• Nā meaʻai Junk: ʻai wikiwiki, ʻai pono, ʻuala potato, pretzels
• Nā huaʻaleʻale i hoʻomaʻemaʻe ʻia: berena keʻokeʻo, pasta, laiki keʻokeʻo, pahū, tortillas palaoa, biscuits
• Nā meaʻai i palai ʻia: nā kīʻaha Palani, nā huamoa, nā moa palai, nā lāʻau mozzarella, nā hua hua
• Nā mea inu kō-ono: soda, kī ono, mea inu ikehu, inu inu haʻuki
• Nā ʻiʻo i hana ʻia: pēpē, pipi pipi, ʻiʻo kēkē, salami, ʻīlio wela, ʻiʻo puhi
• ʻO nā momona trans: hoʻopōkole, aila hydrogenated ʻaila mea kanu, margarine

ʻO kekahi mau mea pono e like me nā mea inu kō, nā meaʻai i hana ʻia, nā meaʻai palai, a me nā momona hydrogenated hiki ke hoʻonui i nā pae o ka mumū i ke kino.

Ke laina lalo

ʻOiai nā pae haʻahaʻa o ka hoʻowahāwahā ʻana ma ke kumu mau e hiki ai i ka maʻi.

E hana i ka mea e hiki ai ke mālama i ka mumū ma ke koho ʻana i nā ʻano mea ʻono like ʻole, momona waiwai.

ʻO ka pepa, kokoleka pouli, iʻa, a me nā aila ʻōpio puʻupaʻa he mau meaʻai wale nō e hiki ke kōkua iā ʻoe e hakakā i ka mumū a hoʻemi i kou makaʻi o ka maʻi.