A zahiri, “masu zuga” daban-daban suna sa tsarin garkuwar jikin ku ba zai rufe ba - maimakon haka, yana fitar da ci gaba da rafi na martani mai kumburi wanda ke yaduwa cikin jiki, yana lalata sel da kyallen takarda. "Abin da ke sa kumburin 'shiru' ya mutu shine yana iya yin shiru tsawon shekaru kafin ya bayyana kansa a matsayin cututtukan zuciya ko bugun jini," in ji Christopher Cannon, likitan zuciya a Brigham da Womens a Boston kuma marubucin Anti-Inflammatory. Jagoran Abinci.
Yayin da ƙungiyar likitocin ke binciko kumburi na yau da kullun, ana danganta shi da cututtuka irin su ciwon sukari, osteoporosis, arthritis, Alzheimer's, da cututtukan autoimmune kamar lupus. A cikin wani rahoto da aka buga a mujallar Epidemiology a bara, masu bincike sun gano cewa a cikin fiye da mutane 80 da aka yi nazari, wadanda suka kamu da cutar kansa suna da matukar girma na furotin C-reactive, wani fili a cikin jini wanda ke nuna alamar kumburi. fiye da takwarorinsu marasa cututtuka. Zazzaɓin cizon sauro, ciwon fata, kuraje, da kuma asma kuma an danganta su da kumburin daɗaɗɗa.
Me ke kara rura wutar wannan kumburin?
Abubuwa da yawa, ciki har da tsufa, karuwar nauyi da damuwa. "Amma babban dan wasa shine abincin da ya fi dacewa fiye da maganin kumburi," in ji Monika Reinagel, marubucin The Inflammation-Free Diet. Lokacin da kuka wuce gona da iri tare da abinci masu kumburi, tsarin garkuwar jikin ku na iya haɓaka samar da mahaɗan pro-mai kumburi. Reinagel ya ce "Kumburi daya ne daga cikin kayan aikin garkuwar jiki, amma yayin da guduma ke da amfani a lokacin da ake bukatar tuki a ciki, kawai yawo a cikin gida kuna jujjuya shi zai iya yin illa fiye da kyau," in ji Reinagel.
Duk da yake ba za mu iya canza abubuwa kamar shekaru ba, za mu iya kwantar da wuta ta hanyar yanke shawara mai kyau game da abin da muka sanya a cikin kwandon kayan abinci. "Abincin ku na yau da kullun yana ɗaya daga cikin mafi inganci hanyoyin yaƙi da kumburi," in ji Cannon.
Tracey Wilchek, masanin abinci mai gina jiki na Miami, yana da kyakkyawan fata game da tushen shuka, abincin abinci gabaɗaya wanda ba shi da ƙarancin kitse, tsayayyen hatsi, da ƙara sukari. "Ayyukan anti-mai kumburi na 'ya'yan itatuwa, kayan lambu, dukan hatsi, legumes, da sauran abinci duka suna iya haifar da haɗin gwiwar gina jiki da kuma maye gurbin su akai-akai na pro-inflammatory, abinci mai sarrafawa a cikin abinci," in ji ta.
Shuka abinci
Abincin Bahar Rum, mai wadata a cikin abinci na shuka da kuma kayan yaji da man zaitun, samfuri ne mai amfani wanda ya dace da wannan bayanin. Wani binciken da aka buga a cikin 2010 a cikin mujallar Proceedings of the Nutrition Society ya gano cewa mahalarta da suka bi abinci na Rum suna da ƙananan matakan kumburi.
Wani ɓangare na tasirin maganin kumburi na iya kasancewa saboda babban abun ciki na antioxidant na abinci shuka, musamman 'ya'yan itatuwa da kayan marmari masu launi. "Antioxidants na iya rage lalacewar oxidative da kumburi ke haifarwa, wanda ke haifar da radicals kyauta waɗanda ke yawo a jiki," in ji Reinagel. Wani binciken Girka da aka buga a cikin 2010 ya gano cewa cin abinci mai yawa a cikin antioxidants yana ƙara matakan jini na mahaɗan anti-inflammatory adiponectin.
Ƙananan kalori, yanayin abinci mai gina jiki na abinci mai gina jiki yakan haifar da asarar nauyi, wanda kuma zai iya taimakawa wajen hana kumburi. "Kwayoyin kitse suna samar da mahadi masu haifar da kumburi kamar cytokines, babban dalilin da yasa kumburi shine irin wannan matsala ta gama gari a Amurka," in ji Cannon. Saboda wannan dalili, ba abin mamaki ba ne cewa haɗarin haɓaka kusan dukkanin cututtuka na yau da kullum yana karuwa lokacin da kake da kiba. "Rasa kadan kamar 5-10% na nauyin da ya wuce kima ta hanyar hadewar cin abinci mai kyau da motsa jiki na iya yin tasiri sosai kan rage kumburi," in ji Cannon.
Ma'aunin mai
Abincin da ke da wadataccen abinci mai cike da kitse ko trans fats da rabon omega-6 zuwa omega-3 ana tsammanin zai ba da gudummawa ga kumburi. Jiki yana amfani da fatty acid don samar da prostaglandins, hormones masu sarrafa kumburi. “Fatty acids daga dangin omega-6 ana canza su zuwa prostaglandins masu kumburi, yayin da ake amfani da fatty acid daga dangin omega-3 don yin maganin kumburi. Don haka lokacin da kuka ci kadan mai mai omega-3 idan aka kwatanta da mai omega-6, kuna fuskantar haɗarin haifar da kumburi a cikin jiki, ”in ji Wilczek.
Wataƙila mutanen zamanin da sun cinye kusan daidaitaccen rabo na omega-6 da omega-3 mai. Mutane a yau, duk da haka, sau da yawa suna ɗaukar omega-10 sau 20 zuwa 6 fiye da omega-3s. Me yasa? Na farko, yalwar mai mai arha mai arzikin omega-6, galibin waken soya da mai masara, sun shiga cikin kayan abinci da aka sarrafa da kuma wuraren dafa abinci. "Abin ban mamaki, shawara mai ma'ana mai kyau don maye gurbin kitse mai kitse kamar man shanu tare da kitse marasa abinci kamar mai kayan lambu sau da yawa yana ƙara yawan cin omega-6," in ji Reinagel.
Kalli hankalin ku
Yin watsi da rashin haƙuri ko hankali ga alkama, lactose, ko wasu abubuwa kuma na iya ƙara kumburi na yau da kullun. "Lokacin da jiki ya gane waɗannan abubuwa a matsayin abokan gaba, tsarin rigakafi ya shiga kuma yana kara yawan wurare dabam dabam na mahadi masu kumburi," in ji Reinagel. Ta kara da cewa abincin da ke hana kumburi ga mutum daya yana iya zama mara kyau ko ma na hana kumburi ga wani: “Misali, shuke-shuke a cikin dangin nightshade, irin su tumatir da barkono, ana daukar su azaman anti-inflammatory saboda yawan abubuwan da ke cikin antioxidant. . Amma a cikin mutanen da ke da hankali ga solanine (alkaloid a cikin nightshade), suna iya haifar da kumburi da ciwon haɗin gwiwa.
Idan kun yi zargin cewa kuna kula da wani abu, kamar gluten ko lactose, gwada kawar da shi daga abincinku na akalla makonni biyu don ganin ko kun lura da bambanci a cikin alamun bayyanar cututtuka kamar rage kumburi, gudawa, da gajiya.
Kadan tsarkakewa kuma mai ladabi
Hatsi mai ladabi, sitaci, da kayan zaki waɗanda ke haɓaka sukarin jini da sauri na iya haifar da amsa mai kumburi. "Wani mai cin ganyayyaki wanda ya guje wa nama mai kitse amma har yanzu yana da abinci mai sarrafa abinci da kayan gasa a cikin menu na iya haifar da yanayi na ciki don kumburi," in ji Wilczek.
Fara ta hanyar musanya ƙwaya mai tsafta don babban fiber gabaɗayan hatsi da cinye su tare da mai mai lafiya kamar man zaitun da sunadarai kamar tofu don rage narkewar abinci.