Ngamafuphi, "abagqugquzeli" abahlukahlukene babangela ukuthi isimiso sakho sokuzivikela komzimba singavali - kunalokho, sikhulula umfudlana oqhubekayo wezimpendulo zokuvuvukala ezisakazeka kuwo wonke umzimba, amangqamuzana alimazayo nezicubu. "Okwenza ukuvuvukala 'okuthule' kubulale ukuthi kungahlala kuthule iminyaka ngaphambi kokuba kubonakale njengesifo senhliziyo noma isifo sohlangothi," kusho uChristopher Cannon, udokotela wezifo zenhliziyo eBrigham and Womens in Boston kanye nomlobi we-Anti-Inflammatory. Umhlahlandlela Wokudla.
Lapho umphakathi wezokwelapha uhlola ukuvuvukala okungapheli, kulapho kuxhunyaniswa khona nezifo ezifana nesifo sikashukela, i-osteoporosis, isifo samathambo, i-Alzheimer's, kanye nezifo ezizimele ezifana ne-lupus. Embikweni oshicilelwe kuyi-Journal of Epidemiology ngonyaka odlule, abacwaningi bathola ukuthi kubantu abangaphezu kuka-80 abacwaningiwe, labo ababenomdlavuza babenezinga eliphakeme kakhulu le-C-reactive protein, inhlanganisela egazini ebonisa ukuba khona kokuvuvukala. kunozakwabo abangenazo izifo. I-hay fever, ukungezwani komzimba nesikhumba, izinduna, nesifuba somoya nakho kuye kwaxhunyaniswa nokuvuvukala okungapheli.
Yini ebhebhezela lokhu kuvuvukala?
Kunezici eziningana, ezihlanganisa ukuguga, ukuzuza isisindo nokucindezeleka. "Kodwa umdlali oyinhloko ukudla okunokuvuvukala kunokuvuvukala," kusho uMonika Reinagel, umbhali we-Inflammation-Free Diet. Uma ukweqisa ngokudla okudala ukuvuvukala, amasosha omzimba wakho angakhuphula ukukhiqizwa kwezinhlanganisela ezikhuthaza ukuvuvukala. UReinagel uthi: “Ukuvuvukala kungenye yamathuluzi amasosha omzimba, kodwa nakuba isando siwusizo lapho udinga ukubethelela isipikili, ukuhamba nje endlini usijikijela kungase kulimaze kakhulu kunokuhle,” kusho uReinagel.
Nakuba singeke sikwazi ukushintsha izici ezifana neminyaka, singakwazi ukupholisa umlilo ngokwenza izinqumo ezihlakaniphile mayelana nokuthi sifaka ini kubhasikidi wethu wegrosa. "Ukudla kwakho kwansuku zonke kungenye yezindlela eziphumelela kakhulu zokulwa nokuvuvukala," kusho uCannon.
U-Tracey Wilchek, isazi sokudla okunomsoco esisekelwe e-Miami, unethemba ngokudla okusekelwe ezitshalweni, ukudla okuphelele okunamafutha amancane, okusanhlamvu okucolisisiwe, noshukela owengeziwe. "Imiphumela yokulwa nokuvuvukala kwezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, nokunye ukudla okuphelele cishe kuwumphumela wokubambisana kwezakhi zabo kanye nokushintshwa kwabo njalo kwe-pro-inflammatory, ukudla okucutshungulwayo ekudleni," usho kanje.
Ukudla kwezitshalo
Ukudla okudumile kwaseMedithera, okucebile ngokudla kwezitshalo futhi kunongwe ngamafutha omnqumo, kuyimodeli ewusizo evumelana naleyo ncazelo. Ucwaningo olwanyatheliswa ngo-2010 encwadini ethi Proceedings of the Nutrition Society lwathola ukuthi abahlanganyeli abalandela ukudla kwaseMedithera babenamazinga aphansi okuvuvukala.
Ingxenye yomphumela wokulwa nokuvuvukala ingase ibe ngenxa yokuqukethwe okuphezulu kwe-antioxidant ekudleni kwezitshalo, ikakhulukazi izithelo ezimibalabala nemifino. "Ama-Antioxidants anganciphisa umonakalo we-oxidative obangelwa ukuvuvukala, okubangelwa ama-radicals mahhala azulazula emzimbeni," kusho uReinagel. Ucwaningo lwesiGreki olwanyatheliswa ngo-2010 lwathola ukuthi ukudla okuphezulu kuma-antioxidants kwandisa amazinga egazi e-anti-inflammatory compound adiponectin.
Ikhalori ephansi, imvelo enomsoco yokudla okusekelwe ezitshalweni ngokuvamile kuholela ekwehleni kwesisindo, okungasiza futhi ukucindezela ukuvuvukala. "Amangqamuzana amafutha akhiqiza izinhlanganisela ezibangela ukuvuvukala njengama-cytokines, isici esikhulu sokuthi kungani ukuvuvukala kuyinkinga evamile eMelika," uCannon uyaphawula. Ngenxa yalesi sizathu, akumangazi ukuthi ingozi yokuthuthukisa cishe zonke izifo ezingapheli iyanda uma ukhuluphele. "Ukulahlekelwa okuncane okungama-5-10% wesisindo sakho eseqile ngokusebenzisa inhlanganisela yokudla okunempilo nokuzivocavoca kungaba nomthelela omkhulu ekwehliseni ukuvuvukala," kusho uCannon.
Ibhalansi yamafutha
Ukudla okucebile ngamafutha agcwele noma aguquguqukayo kanye nesilinganiso se-omega-6 kuya ku-omega-3 kucatshangwa ukuthi kunomthelela ekuvuvukeni. Umzimba usebenzisa ama-fatty acids ukuze ukhiqize i-prostaglandin, amahomoni alawula ukuvuvukala. “Ama-fatty acids aphuma emndenini we-omega-6 aguqulwa abe yi-prostaglandin evuvukalayo, kuyilapho ama-acids anamafutha aphuma emndenini we-omega-3 asetshenziselwa ukuvimbela ukuvuvukala. Ngakho-ke uma udla amafutha e-omega-3 amancane kakhulu uma kuqhathaniswa namafutha e-omega-6, usengozini yokubangela ukuvuvukala emzimbeni, ”kusho uWilczek.
Abantu basendulo cishe babedla isilinganiso esicishe silingane samafutha e-omega-6 nama-omega-3. Abantu namuhla, nokho, bavame ukuthatha ama-omega-10 aphindwe ka-20 kuye kwangama-6 kune-omega-3s. Kungani? Okokuqala, inqwaba yamafutha emifino ashibhile acebile nge-omega-6s, ikakhulukazi isoya namafutha ommbila, angenile ekudleni okupakishiwe okugayiwe kanye namakhishi okudlela. “Okuxakayo ukuthi iseluleko esinezinjongo ezinhle sokuthatha indawo yamafutha agcwele njengebhotela namafutha angagcwalisiwe njengamafutha emifino ngokuvamile kwandisa ukudla kwakho omega-6,” kuphawula uReinagel.
Qaphela ukuzwela kwakho
Ukunganaki ukungabekezelelani noma ukuzwela kwe-gluten, i-lactose, noma ezinye izinto nakho kungabhebhethekisa ukuvuvukala okungapheli. UReinagel uthi: Uyanezela ukuthi ukudla okukhuthaza ukuvuvukala kumuntu oyedwa kungase kungabi nangozi noma kuvimbele ukuvuvukala komunye: “Isibonelo, izitshalo zomndeni we-nightshade, njengotamatisi nopelepele, zithathwa njengezingavuvukali ngenxa yokuqukethwe okuphezulu kwe-antioxidant. . Kodwa kubantu abazwela i-solanine (i-alkaloid ku-nightshade), bangabangela ukuvuvukala nobuhlungu bamalunga.”
Uma usola ukuthi uzwela entweni ethile, njenge-gluten noma i-lactose, zama ukuyiqeda ekudleni kwakho okungenani amasonto amabili ukuze ubone ukuthi uyawubona yini umehluko ezimpawini ezinjengokuncipha kokuqunjelwa, isifo sohudo nokukhathala.
Ukuhlanzwa okuncane nokucwengisisiwe
Okusanhlamvu okucolisisiwe, isitashi, namaswidi akhuphula ngokushesha ushukela wegazi nakho kungabangela ukusabela kokuvuvukala. "I-vegan egwema inyama enamafutha kodwa isenayo ukudla okugayiwe kanye nezimpahla ezibhakiwe kwimenyu ingakha indawo yangaphakathi yokuvuvukala," kusho uWilczek.
Qala ngokushintshanisa okusanhlamvu okucolisisiwe ukuze uthole okusanhlamvu okunefayibha ephezulu futhi uwadle namafutha anempilo njengamafutha omnqumo namaprotheni afana ne-tofu ukuze ubambezele ukugaya.