Kwenikweni, "oyambitsa" osiyanasiyana amachititsa kuti chitetezo chanu cha mthupi chisamatseke - m'malo mwake, chimatulutsa mayankho opitirira otupa omwe amafalikira m'thupi lonse, kuwononga maselo ndi minofu. Christopher Cannon, dokotala wa matenda amtima ku Brigham and Womens ku Boston komanso wolemba nawo buku la Anti-Inflammatory, Christopher Cannon anati: Kalozera wa Zakudya.
Achipatala akamafufuza kwambiri kutupa kosatha, m'pamenenso amalumikizidwa ndi matenda monga shuga, osteoporosis, nyamakazi, Alzheimer's, ndi matenda a autoimmune monga lupus. Mu lipoti lofalitsidwa mu Journal of Epidemiology chaka chatha, ofufuza adapeza kuti mwa anthu oposa 80 omwe adaphunzira, omwe adadwala khansa anali ndi mapuloteni apamwamba kwambiri a C-reactive, omwe ali m'magazi omwe amasonyeza kukhalapo kwa kutupa. kuposa anzawo opanda matenda. Hay fever, ziwengo zapakhungu, ziphuphu zakumaso, ndi mphumu zagwirizanitsidwanso ndi kutupa kosatha.
Kodi chimayambitsa kutupa kumeneku ndi chiyani?
Zinthu zingapo, kuphatikizapo ukalamba, kunenepa komanso kupsinjika maganizo. "Koma wosewera wamkulu ndi zakudya zomwe zimalimbikitsa kutupa kuposa zotupa," akutero Monika Reinagel, wolemba buku la Inflammation-Free Diet. Mukachulukitsa ndi zakudya zoyambitsa kutupa, chitetezo chanu cha mthupi chimatha kuwonjezera kupanga mankhwala oletsa kutupa. Reinagel anati: “Kutupa ndi chimodzi mwa zinthu zothandiza kwambiri pa chitetezo cha m’thupi, koma ngakhale kuti nyundo imakhala yothandiza mukakhomerera msomali, kungoyendayenda m’nyumba mukuizungulitsa n’koopsa kwambiri,” akutero Reinagel.
Ngakhale sitingasinthe zinthu monga zaka, titha kuzimitsa moto popanga zisankho zanzeru pazomwe timayika mubasiketi yathu yogulitsira. "Chakudya chanu chatsiku ndi tsiku ndi njira imodzi yothandiza kwambiri polimbana ndi kutupa," akutero Cannon.
Tracey Wilchek, katswiri wa zamagulu a zakudya ku Miami, ali ndi chiyembekezo chokhudza zomera, zakudya zonse zomwe zimakhala ndi mafuta ochepa kwambiri, tirigu woyengedwa, ndi shuga wowonjezera. "Zotsatira zotsutsana ndi zotupa za zipatso, ndiwo zamasamba, mbewu zonse, nyemba, nyemba, ndi zakudya zina zonse zimakhala chifukwa cha mgwirizano wa zakudya zawo komanso m'malo mwawo nthawi zambiri amadya zakudya zowonongeka," akutero.
Chakudya chobzala
Zakudya zotchuka za ku Mediterranean, zokhala ndi zakudya zambiri zamasamba komanso zokongoletsedwa ndi mafuta a azitona, ndi chitsanzo chothandiza chomwe chikugwirizana ndi kufotokoza kumeneku. Kafukufuku wofalitsidwa mu 2010 m'magazini yotchedwa Proceedings of the Nutrition Society anapeza kuti anthu omwe amatsatira zakudya za ku Mediterranean anali ndi kutupa kochepa.
Mbali ya anti-yotupa zotsatira mwina chifukwa mkulu antioxidant zili zomera zomera, makamaka zokongola zipatso ndi ndiwo zamasamba. "Ma antioxidants amatha kuchepetsa kuwonongeka kwa okosijeni komwe kumachitika chifukwa cha kutupa, komwe kumayambitsidwa ndi ma free radicals omwe amayendayenda m'thupi," akutero Reinagel. Kafukufuku wachi Greek wofalitsidwa mu 2010 adapeza kuti zakudya zomwe zimakhala ndi antioxidants zimachulukitsa magazi a anti-inflammatory compound adiponectin.
Kalori wochepa, wopatsa thanzi wa zakudya zochokera ku zomera nthawi zambiri zimayambitsa kuwonda, zomwe zingathandizenso kuthetsa kutupa. "Maselo amafuta amatulutsa zinthu zomwe zimayambitsa kutupa monga ma cytokines, zomwe zimapangitsa kuti kutupa ndi vuto lofala ku America," akutero Cannon. Pachifukwa ichi, n'zosadabwitsa kuti chiopsezo chotenga pafupifupi matenda onse aakulu chikuwonjezeka pamene mukulemera kwambiri. "Kutaya pang'ono ngati 5-10% ya kulemera kwanu kopitirira muyeso mwa kuphatikiza kudya bwino ndi kuchita masewera olimbitsa thupi kungakhale ndi zotsatira zazikulu zochepetsera kutupa," anatero Cannon.
Kuchuluka kwamafuta
Zakudya zokhala ndi mafuta odzaza kapena ochulukirapo komanso kuchuluka kwa omega-6 mpaka omega-3 zimaganiziridwa kuti zimathandizira kutupa. Thupi limagwiritsa ntchito mafuta acids kupanga prostaglandin, mahomoni omwe amaletsa kutupa. "Mafuta amafuta ochokera ku banja la omega-6 amasinthidwa kukhala prostaglandin yotupa, pomwe mafuta amtundu wa omega-3 amagwiritsidwa ntchito kupanga anti-inflammatory. Chifukwa chake mukadya mafuta ochepa a omega-3 poyerekeza ndi mafuta a omega-6, mumakhala pachiwopsezo choyambitsa kutupa m'thupi, "akutero Wilczek.
Anthu akale mwina amadya pafupifupi mafuta omega-6 ndi omega-3 mafuta. Anthu lerolino, komabe, nthawi zambiri amamwa 10 mpaka 20 omega-6s kuposa omega-3s. Chifukwa chiyani? Choyamba, mafuta ambiri otsika mtengo amasamba odzaza ndi omega-6s, makamaka soya ndi chimanga, alowa muzakudya zokonzedwanso komanso m'makhitchini odyera. “Chodabwitsa n’chakuti, malangizo abwino oti mulowe m’malo mwa mafuta okhutitsidwa monga batala ndi mafuta opanda unsaturated monga mafuta a masamba kaŵirikaŵiri amawonjezera kudya kwanu kwa omega-6,” akutero Reinagel.
Penyani chidwi chanu
Kunyalanyaza kusalolera kapena kukhudzidwa kwa gluten, lactose, kapena zinthu zina kungapangitsenso kutupa kosatha. "Thupi likazindikira kuti zinthu izi ndi zaudani, chitetezo cha mthupi chimayamba ndikuwonjezera kufalikira kwa mankhwala otupa," akutero Reinagel. Ananenanso kuti zakudya zomwe zimathandizira kutupa kwa munthu m'modzi zitha kukhala zabwino kapena zoletsa kutupa kwa wina: "Mwachitsanzo, mbewu za m'banja la nightshade, monga tomato ndi tsabola, zimawonedwa ngati zotsutsana ndi kutupa chifukwa cha kuchuluka kwawo kwa antioxidant. . Koma mwa anthu omwe ali ndi chidwi ndi solanine (alkaloid mu nightshade), angayambitse kutupa ndi kupweteka kwa mafupa.
Ngati mukuganiza kuti mumakhudzidwa ndi chinthu china, monga gluten kapena lactose, yesetsani kuchotsa pazakudya zanu kwa masabata osachepera awiri kuti muwone ngati mukuwona kusiyana kwa zizindikiro monga kuchepa kwa kutupa, kutsegula m'mimba, ndi kutopa.
Zochepa zoyeretsedwa ndi zoyengedwa
Mbewu zoyengedwa bwino, zokhuthala, ndi maswiti zomwe zimakweza shuga m'magazi mwachangu zimatha kuyambitsanso kutupa. "Wanyama yemwe amapewa nyama yamafuta koma amakhalabe ndi zakudya zokonzedwa ndi zophikidwa pazakudya zimatha kupanga malo otupa," akutero Wilczek.
Yambani posinthana mbewu zoyengedwa bwino kuti mutenge tirigu wambiri wa ulusi ndikudya ndi mafuta athanzi monga mafuta a azitona ndi mapuloteni monga tofu kuti muchepetse chimbudzi.