Zakudya 13 Zotsutsana Ndi Zotupa Zomwe Mungadye

Zamkati

• 1. Zipatso
• 2. Nsomba zamafuta
• 3. Broccoli
• 4. Zolemba
• Momwe Mungasankhire Avocado Yabwino
• 5. Tiyi wobiriwira
• 6. Tsabola
• 7. Bowa
• 8. Mphesa
• 9. Mphepo yamkuntho
• 10. Mafuta owonjezera a maolivi
• 11. Chokoleti chakuda ndi koko
• 12. Tomato
• 13. Cherries
• Zakudya zotupa
• Mfundo yofunika

Amy Covington / Wogulitsa ku United

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kutupa kumatha kukhala kwabwino kapena koipa.

Kumbali imodzi, imathandiza thupi lanu kudziteteza ku matenda ndi kuvulala. Kumbali inayi, kutupa kosatha kumatha kubweretsa kunenepa ndi matenda ().

Kupsinjika, zakudya zotupa, komanso kuchepa kwa magwiridwe antchito kumatha kubweretsa chiopsezo chachikulu.

Komabe, kafukufuku akuwonetsa kuti zakudya zina zitha kulimbana ndi kutupa.

Nazi zakudya 13 zotsutsana ndi zotupa.

1. Zipatso

Zipatso ndi zipatso zazing'ono zomwe zimakhala ndi fiber, mavitamini, ndi mchere.

Ngakhale mitundu yambiri ilipo, zina mwazofala kwambiri ndi izi:

• mabulosi
• mabulosi abulu
• rasipiberi
• mabulosi akuda

Zipatso zimakhala ndi ma antioxidants otchedwa anthocyanins. Izi zimakhala ndi zotsutsana ndi zotupa zomwe zingachepetse chiopsezo chanu cha matenda (,,,,).

Thupi lanu limapanga ma cell omwe amapha achilengedwe (NK cell), omwe amathandiza kuti chitetezo chamthupi chanu chizigwira bwino ntchito.

Pakafukufuku wina mwa amuna, iwo omwe amadya ma blueberries tsiku lililonse amatulutsa ma cell a NK ochulukirapo kuposa omwe sanachite ().

Pakafukufuku wina, akuluakulu olemera kwambiri omwe amadya strawberries anali ndi zolembera zochepa zomwe zimakhudzana ndi matenda amtima ().

Zipatso zimapereka ma antioxidants omwe amadziwika kuti anthocyanins. Izi zimatha kuchepetsa kutupa, kuwonjezera chitetezo chamthupi, komanso kuchepetsa chiopsezo cha matenda amtima.

2. Nsomba zamafuta

Nsomba zamafuta ndizomwe zimayambitsa zomanga thupi komanso omega-3 fatty acids EPA ndi DHA.

Ngakhale mitundu yonse ya nsomba ili ndi omega-3 fatty acids, nsomba zamafuta izi ndi zina mwazinthu zabwino kwambiri:

• Salimoni
• sardines
• hering'i
• nsomba ya makerele
• anangula

EPA ndi DHA amachepetsa kutupa komwe kumatha kubweretsa matenda amadzimadzi, matenda amtima, matenda ashuga, ndi matenda a impso (,,,,,).

Thupi lanu limagwiritsa ntchito mafuta amadzimadzi amtunduwu kukhala mankhwala omwe amatchedwa solvins ndi protectins, omwe ali ndi zotsutsana ndi zotupa ().

Kafukufuku apeza kuti anthu omwe amadya salmon kapena EPA ndi DHA amathandizira kuchepetsa kuchepa kwa protein C-reactive protein (CRP) (,).

Komabe, mu kafukufuku wina, anthu omwe anali ndi kugunda kwamtima mosasinthasintha omwe adatenga EPA ndi DHA tsiku lililonse sanapeze kusiyana kulikonse pazotupa, poyerekeza ndi omwe adalandira malowa ().

Nsomba zamafuta zimadzitama ndi omega-3 fatty acids EPA ndi DHA, omwe amakhala ndi zotsutsana ndi zotupa.

3. Broccoli

Broccoli ndi chopatsa thanzi kwambiri.

Ndi masamba obetcherana pamtanda, pamodzi ndi kolifulawa, masamba a Brussels, ndi kale.

Kafukufuku wasonyeza kuti kudya masamba ambiri a cruciferous kumalumikizidwa ndi kuchepa kwa matenda amtima ndi khansa (,).

Izi zitha kukhala zokhudzana ndi zotsutsana ndi zotupa za ma antioxidants omwe ali nawo.

Broccoli ili ndi sulforaphane, antioxidant yomwe imalimbana ndi kutupa pochepetsa ma cytokines ndi NF-kB, omwe amayendetsa kutupa (,,).

Broccoli ndi imodzi mwazinthu zabwino kwambiri za sulforaphane, antioxidant yomwe imakhala ndi mphamvu zotsutsana ndi zotupa.

4. Zolemba

Avocados ikhoza kukhala imodzi mwazinthu zochepa zomwe zimaganiziridwa kuti ndizabwino kwambiri.

Amadzaza ndi potaziyamu, magnesium, fiber, ndi mafuta amtundu wa monounsaturated mafuta.

Amakhalanso ndi carotenoids ndi tocopherols, zomwe zimalumikizidwa ndi kuchepa kwa khansa (,,).

Kuphatikiza apo, chigawo chimodzi mu ma avocado chimatha kuchepetsa kutupa m'maselo achichepere ().

Kafukufuku wina, pomwe anthu amadya kagawo ka avocado ndi hamburger, anali ndi zilembo zochepa zotupa NF-kB ndi IL-6, poyerekeza ndi omwe adadya hamburger okha ().

Avocados amapereka mankhwala osiyanasiyana opindulitsa omwe amateteza ku kutupa ndipo amachepetsa chiopsezo cha khansa.

Momwe Mungasankhire Avocado Yabwino

5. Tiyi wobiriwira

Mwinamwake mwamvapo kuti tiyi wobiriwira ndi chimodzi mwa zakumwa zabwino kwambiri zomwe mungamwe.

Zimachepetsa chiopsezo cha matenda amtima, khansa, matenda a Alzheimer, kunenepa kwambiri, komanso zina (,,,).

Zambiri mwazabwino zake zimapezeka chifukwa cha antioxidant komanso anti-inflammatory properties, makamaka chinthu chotchedwa epigallocatechin-3-gallate (EGCG).

EGCG imaletsa kutupa pochepetsa kuchepa kwa zotupa za cytokine komanso kuwonongeka kwa mafuta acid m'maselo anu (,).

Mutha kugula tiyi wobiriwira m'masitolo ambiri kapena pa intaneti.

EGCG ya tiyi wobiriwira imachepetsa kutupa komanso kuteteza maselo anu kuti asawonongeke omwe angayambitse matenda.

6. Tsabola

Tsabola wa belu ndi tsabola amakhala ndi vitamini C ndi ma antioxidants omwe ali ndi mphamvu zotsutsana ndi zotupa (,,).

Tsabola wa Bell amapereka antioxidant quercetin, yomwe imatha kuchepetsa chizindikiritso chimodzi cha kuwonongeka kwa okosijeni mwa anthu omwe ali ndi sarcoidosis, matenda otupa ().

Tsabola wa Chili amakhala ndi sinapic acid ndi ferulic acid, zomwe zimachepetsa kutupa ndikupangitsa ukalamba wathanzi (32,).

Tsabola wa tsabola ndi tsabola wa belu ndi olemera mu quercetin, sinapic acid, ferulic acid, ndi ma antioxidants ena omwe ali ndi mphamvu zotsutsana ndi zotupa.

7. Bowa

Ngakhale bowa zikwizikwi padziko lonse lapansi, ndi ochepa okha omwe amadya ndikulima malonda.

Izi zikuphatikiza ma truffles, portobello bowa, ndi shiitake.

Bowa alibe mafuta ambiri ndipo ali ndi selenium, mkuwa, ndi mavitamini onse a B.

Amakhalanso ndi phenols ndi ma antioxidants ena omwe amateteza ku anti-inflammatory (,,,,).

Mtundu winawake wa bowa wotchedwa mane wa mkango ungathe kuchepetsa kutupa kotsika kwambiri, kokhudzana ndi kunenepa kwambiri ().

Komabe, kafukufuku wina adapeza kuti bowa wophika adachepetsa kwambiri mankhwala awo odana ndi zotupa. Chifukwa chake, mwina ndibwino kuzidya zosaphika kapena zosaphika pang'ono ().

Bowa wina amadyedwa ndi zinthu zomwe zimachepetsa kutupa. Kudya iwo yaiwisi kapena yophika pang'ono kungakuthandizeni kukolola kuthekera kwawo kotsutsana ndi kutupa.

8. Mphesa

Mphesa zimakhala ndi anthocyanins, zomwe zimachepetsa kutupa.

Kuphatikiza apo, amachepetsa chiopsezo cha matenda angapo, kuphatikiza matenda amtima, matenda ashuga, kunenepa kwambiri, Alzheimer's, ndi zovuta zamaso (,,,,).

Mphesa ndi imodzi mwazinthu zabwino kwambiri zopezera resveratrol, gulu lina lomwe lili ndi maubwino ambiri azaumoyo.

Pakafukufuku wina, anthu omwe ali ndi matenda amtima omwe amadya zipatso za mphesa tsiku ndi tsiku adakumana ndi kuchepa kwa ma gene, kuphatikizapo NF-kB ().

Kuphatikiza apo, magulu awo a adiponectin adakula. Kuchepetsa kwa hormone iyi kumalumikizidwa ndi kunenepa komanso chiopsezo chowonjezeka cha khansa ().

Mitengo yambiri yazomera mu mphesa, monga resveratrol, imatha kuchepetsa kutupa. Zikhozanso kuchepetsa chiopsezo cha matenda angapo.

9. Mphepo yamkuntho

Turmeric ndi zonunkhira zokhala ndi mphamvu yolimba, yapadziko lapansi yomwe imagwiritsidwa ntchito nthawi zambiri muma curry ndi mbale zina zaku India.

Yalandira chidwi kwambiri pazomwe zili ndi curcumin, chopatsa mphamvu chopewera kutupa.

Turmeric imachepetsa kutupa komwe kumakhudzana ndi nyamakazi, matenda ashuga, ndi matenda ena (,,,,,,).

M'malo mwake, kudya gramu imodzi ya curcumin tsiku lililonse kuphatikiza ndi piperine kuchokera ku tsabola wakuda kudapangitsa kuchepa kwakukulu kwa chikhomo chotupa cha CRP mwa anthu omwe ali ndi matenda amadzimadzi ().

Komabe, zitha kukhala zovuta kupeza ma curcumin okwanira kuti mumveke bwino kuchokera ku turmeric yokha.

Pakafukufuku wina, azimayi olemera kwambiri omwe amatenga magalamu a 2.8 a turmeric patsiku sanawonetse kusintha kwa zotupa ().

Kutenga zowonjezera zomwe zimakhala ndi curcumin yokhayokha ndizothandiza kwambiri. Zowonjezera za Curcumin nthawi zambiri zimaphatikizidwa ndi piperine, yomwe imathandizira kuyamwa kwa curcumin ndi 2,000% ().

Ngati mukufuna kugwiritsa ntchito turmeric pophika, mutha kupeza m'masitolo ambiri kapena pa intaneti.

Turmeric ili ndi chida champhamvu chotsutsana ndi zotupa chotchedwa curcumin. Kudya tsabola wakuda ndi turmeric kumatha kukulitsa kuyamwa kwa curcumin.

10. Mafuta owonjezera a maolivi

Mafuta a maolivi owonjezera ndi amodzi mwamankhwala abwino kwambiri omwe mungadye.

Ndili ndi mafuta ambirimbiri komanso chakudya chambiri ku Mediterranean, chomwe chimapindulitsa kwambiri.

Kafukufuku amalumikizitsa mafuta owonjezera a maolivi ndi kuchepa kwa matenda amtima, khansa yaubongo, ndi matenda ena (,,,,,,).

Pakafukufuku wina wokhudza zakudya za ku Mediterranean, CRP ndi zina zotupa zimachepa kwambiri mwa iwo omwe amadya mafuta a maolivi 1.7 (50 ml) tsiku lililonse ().

Mphamvu ya oleocanthal, antioxidant yomwe imapezeka m'mafuta a azitona, yakuyerekezeredwa ndi mankhwala oletsa kutupa monga ibuprofen ().

Kumbukirani kuti mafuta owonjezera a maolivi amapereka zabwino zotsutsana ndi zotupa kuposa zomwe zimaperekedwa ndi maolivi oyengedwa kwambiri ().

Ndikosavuta kupeza mafuta azitona owonjezera pagolosale yanu, koma mutha kugulanso pa intaneti.

Mafuta owonjezera a maolivi amapereka zabwino zotsutsana ndi zotupa, zomwe zimachepetsa chiopsezo cha matenda amtima, khansa, ndi matenda ena.

11. Chokoleti chakuda ndi koko

Chokoleti chakuda ndi chokoma, cholemera, komanso chokhutiritsa.

Ilinso ndi ma antioxidants omwe amachepetsa kutupa. Izi zitha kuchepetsa chiopsezo cha matenda ndikupangitsa ukalamba wathanzi (,,,,,).

Flavanols ndi omwe amachititsa kuti chokoleti isagwiritse ntchito zotupa ndikusunga ma cell endothelial omwe amayika mitsempha yanu kukhala yathanzi (,).

Pakafukufuku wina, osuta adakumana ndi kusintha kwakukulu pakutha kwa magwiridwe antchito mkati mwa maola awiri akudya chokoleti cha flavonol ().

Komabe, onetsetsani kuti mwasankha chokoleti chamdima chomwe chili ndi cocoa osachepera 70% - kuchuluka kwakukulu ndikwabwino - kututa izi zotsutsana ndi zotupa.

Ngati mwaiwala kutenga izi pomaliza ku shopu, mutha kugula pa intaneti.

Flavanols mu chokoleti chamdima ndi koko amatha kuchepetsa kutupa. Zikhozanso kuchepetsa chiopsezo cha matenda angapo.

12. Tomato

Phwetekere ndi mphamvu yopatsa thanzi.

Tomato ali ndi vitamini C wambiri, potaziyamu, ndi lycopene, antioxidant yokhala ndi chidwi chotsutsana ndi zotupa (,,,).

Lycopene ikhoza kukhala yothandiza kwambiri pochepetsa mankhwala opatsirana okhudzana ndi mitundu ingapo ya khansa (,).

Kafukufuku wina adatsimikiza kuti kumwa msuzi wa phwetekere kunachepetsa kwambiri zotupa mwa amayi omwe ali ndi kunenepa kwambiri - koma osati iwo omwe ali onenepa kwambiri ().

Dziwani kuti kuphika tomato mu maolivi kumatha kukulitsa kuchuluka kwa ma lycopene omwe mumamwa ().

Ndi chifukwa chakuti lycopene ndi carotenoid, michere yomwe imaphatikizidwa bwino ndi gwero la mafuta.

Tomato ndi gwero labwino kwambiri la lycopene, lomwe lingachepetse kutupa komanso kuteteza khansa.

13. Cherries

Cherries ndi okoma komanso olemera ndi ma antioxidants, monga anthocyanins ndi katekini, omwe amalimbana ndi kutupa (,,,,).

Ngakhale kutengera kwa mitundu yamatcheri a tart kunaphunziridwa kuposa mitundu ina, yamatcheri otsekemera amapindulitsanso.

Kafukufuku wina, pomwe anthu amadya magalamu 280 a yamatcheri patsiku kwa mwezi umodzi, milingo yawo yotupa CRP idatsika ndikukhala otsika masiku 28 atasiya kudya yamatcheri ().

Mitundu yamatcheri okoma ndi tart ali ndi ma antioxidants omwe amachepetsa kutupa komanso chiopsezo cha matenda.

Zakudya zotupa

Kuphatikiza pa kudzaza zakudya zanu ndizopatsa thanzi zopatsa thanzi, ndikofunikira kuchepetsa zakudya zomwe zingalimbikitse kutupa.

Mwachitsanzo, zakudya zopakidwa monga chakudya chofulumira, chakudya chosungunuka, ndi nyama zosinthidwa zakhala zikugwirizanitsidwa ndi zikwangwani zotupa monga CRP (76, 77,).

Pakadali pano, zakudya zokazinga ndi mafuta a hydrogenated pang'ono amakhala ndi mafuta osanjikiza, mtundu wa mafuta osakwaniritsidwa omwe amathandizidwanso ndi kuchuluka kwa kutupa (, 80).

Zakudya zina monga zakumwa zotsekemera ndi shuga komanso ma carbs oyeretsedwanso awonetsedwa kuti amalimbikitsa kutupa (81,).

Nazi zitsanzo za zakudya zomwe zalumikizidwa ndi kuchuluka kwa kutupa:

• Zakudya zopatsa thanzi: chakudya chofulumira, chakudya chosavuta, tchipisi cha mbatata, ma pretzels
• Zakudya zoyera: mikate yoyera, pasitala, mpunga woyera, ma crackers, mikate ya ufa, mabisiketi
• Zakudya zokazinga: French batala, ma donuts, nkhuku yokazinga, timitengo ta mozzarella, ma roll a mazira
• Zakumwa zotsekemera ndi shuga: koloko, tiyi wokoma, zakumwa zamagetsi, zakumwa zamasewera
• Zakudya zosinthidwa: nyama yankhumba, nyama yang'ombe, nyama zamzitini, salami, agalu otentha, nyama yosuta
• Mafuta a Trans: kufupikitsa, mafuta a masamba a hydrogenated, margarine

Zosakaniza zina monga zakumwa zotsekemera ndi shuga, zakudya zopangidwa ndimakina, zakudya zokazinga, ndi mafuta ochepa opangidwa ndi hydrogenated amatha kukulitsa kutupa m'thupi.

Mfundo yofunika

Ngakhale kuchuluka kochepa kwa kutupa kosatha kumatha kubweretsa matenda.

Chitani zonse zotheka kuti muchepetse kutupa posankha zakudya zosiyanasiyana zokoma, zopatsa mphamvu.

Tsabola, chokoleti chamdima, nsomba, ndi mafuta owonjezera a maolivi ndi zakudya zochepa chabe zomwe zingakuthandizeni kuthana ndi kutupa ndikuchepetsa matenda.