Hauv qhov tseem ceeb, ntau yam "instigators" ua rau koj lub cev tiv thaiv kab mob tsis raug kaw - hloov pauv, nws tso cov kwj ntawm cov lus teb tsis tu ncua uas kis thoob plaws hauv lub cev, ua rau cov hlwb thiab cov ntaub so ntswg puas. Christopher Cannon, kws kho mob plawv ntawm Brigham thiab Womens hauv Boston thiab tus kws sau ntawv ntawm Anti-Inflammatory hais tias "Dab tsi ua rau 'tsis ntsiag to' ua rau tuag taus yog tias nws tuaj yeem nyob twj ywm rau xyoo ua ntej nws tshwm sim nws tus kheej li kab mob plawv lossis mob stroke. Daim ntawv qhia noj zaub mov.
Ntau lub zej zog kho mob tshawb nrhiav qhov mob ntev, qhov ntau nws tau txuas rau cov kab mob xws li ntshav qab zib, osteoporosis, mob caj dab, Alzheimer's, thiab kab mob autoimmune xws li lupus. Nyob rau hauv ib tsab ntawv tshaj tawm nyob rau hauv Phau ntawv Journal of Epidemiology xyoo tas los, cov kws tshawb fawb pom tias tawm ntawm ntau tshaj 80 tus neeg tau kawm, cov neeg uas tsim mob qog noj ntshav muaj ntau dua C-reactive protein, ib tug compound nyob rau hauv cov ntshav uas qhia tau hais tias muaj mob. tshaj lawv cov kab mob tsis muaj kab mob. Hay fever, tawv nqaij ua xua, pob txuv, thiab mob hawb pob kuj tau txuas rau kev mob ntev.
Dab tsi ua rau qhov mob no?
Ntau yam, suav nrog kev laus, qhov hnyav nce thiab kev ntxhov siab. Monika Reinagel, tus sau phau ntawv Inflammation-Free Diet hais tias, "Tab sis cov neeg ua si tseem ceeb yog cov khoom noj uas muaj kev tiv thaiv ntau dua li kev tiv thaiv kab mob." Thaum koj overdo nws nrog cov khoom noj pro-inflammatory, koj lub cev tiv thaiv kab mob tuaj yeem ua rau muaj cov tshuaj pro-inflammatory. "Kev mob yog ib qho ntawm cov cuab yeej tiv thaiv kab mob, tab sis thaum lub rauj muaj txiaj ntsig zoo thaum koj xav tau tsav tus ntsia hlau, tsuas yog taug kev ncig lub tsev viav vias ib ncig yuav ua rau muaj kev phom sij ntau dua li qhov zoo," Reinagel hais.
Thaum peb tsis tuaj yeem hloov pauv yam xws li hnub nyoog, peb tuaj yeem txias qhov hluav taws kub los ntawm kev txiav txim siab txog yam peb muab tso rau hauv peb lub pob tawb khoom noj. "Koj cov khoom noj txhua hnub yog ib txoj hauv kev zoo tshaj plaws los tiv thaiv kev mob," Cannon hais.
Tracey Wilchek, tus kws qhia noj zaub mov hauv Miami, zoo siab txog kev noj zaub mov zoo, tag nrho cov zaub mov uas tsis muaj cov rog tsawg, cov nplej ua kom zoo, thiab ntxiv cov suab thaj. "Kev tiv thaiv kev mob tshwm sim ntawm cov txiv hmab txiv ntoo, zaub, tag nrho cov nplej, legumes, thiab lwm yam khoom noj tag nrho yog qhov tshwm sim los ntawm kev sib koom ua ke ntawm lawv cov as-ham thiab lawv nquag hloov cov khoom noj uas ua rau cov zaub mov ua tiav," nws hais.
cog zaub mov
Kev noj zaub mov Mediterranean, nplua nuj nyob rau hauv cov zaub mov cog thiab seasoned nrog txiv roj roj, yog ib qho qauv zoo uas haum rau cov lus piav qhia. Ib txoj kev tshawb fawb luam tawm xyoo 2010 hauv phau ntawv Journal Proceedings of the Nutrition Society tau pom tias cov neeg koom nrog ua raws li kev noj zaub mov Mediterranean tau qis qis dua.
Ib feem ntawm cov tshuaj tiv thaiv kab mob tuaj yeem yog vim muaj cov ntsiab lus antioxidant siab ntawm cov zaub mov cog, tshwj xeeb tshaj yog cov txiv hmab txiv ntoo thiab zaub. Reinagel hais tias "Antioxidants tuaj yeem txo oxidative puas tsuaj los ntawm o, uas yog tshwm sim los ntawm cov dawb radicals uas nyob hauv lub cev," Reinagel hais. Ib txoj kev tshawb fawb Greek tau luam tawm xyoo 2010 pom tias kev noj zaub mov zoo hauv cov tshuaj antioxidants nce ntshav ntawm cov tshuaj tiv thaiv kab mob adiponectin.
Qhov qis-calorie, noj zaub mov zoo ntawm cov khoom noj uas muaj cov nroj tsuag feem ntau ua rau poob phaus, uas tuaj yeem pab txo qhov mob. "Cov hlwb rog tsim cov kab mob ua rau mob xws li cytokines, qhov tseem ceeb ntawm vim li cas o yog qhov teeb meem tshwm sim hauv Asmeskas," Cannon sau ntawv. Vim li no, nws tsis yog qhov xav tsis thoob tias qhov kev pheej hmoo ntawm kev tsim yuav luag txhua yam kab mob ntev yog nce thaum koj rog dhau. "Kev poob qis li 5-10% ntawm koj qhov hnyav dhau los ntawm kev sib xyaw ua ke ntawm kev noj qab haus huv thiab kev tawm dag zog tuaj yeem ua rau muaj kev cuam tshuam loj heev rau txo qhov mob," Cannon hais.
Rog tshuav
Kev noj zaub mov nplua nuj nyob hauv cov rog lossis cov rog rog thiab qhov sib piv ntawm omega-6 rau omega-3 yog xav tias yuav ua rau mob. Lub cev siv fatty acids los tsim prostaglandins, cov tshuaj hormones uas tswj kev mob. "Fatty acids los ntawm tsev neeg omega-6 tau hloov mus rau hauv inflammatory prostaglandins, thaum fatty acids los ntawm tsev neeg omega-3 yog siv los ua anti-inflammatory. Yog li thaum koj noj cov roj omega-3 tsawg dhau los piv rau cov roj omega-6, koj muaj kev pheej hmoo ua rau mob hauv lub cev, "Wilczek hais.
Cov neeg Ancient zaum tau noj qhov sib npaug ntawm omega-6 thiab omega-3 rog. Cov neeg niaj hnub no, txawm li cas los xij, feem ntau siv 10 mus rau 20 npaug ntau dua omega-6s dua li omega-3s. Vim li cas? Ua ntej, kev nplua nuj ntawm cov roj zaub pheej yig uas nplua nuj nyob rau hauv omega-6s, feem ntau yog cov kua txiv hmab txiv ntoo thiab cov roj pob kws, tau ua rau lawv txoj hauv kev mus rau hauv cov zaub mov tiav thiab cov chav ua noj hauv tsev noj mov. "Ironically, cov lus qhia zoo los hloov cov roj saturated zoo li butter nrog cov roj tsis muaj roj xws li cov roj zaub feem ntau ua rau koj noj omega-6," sau ntawv Reinagel.
Saib koj qhov rhiab heev
Kev tsis quav ntsej txog kev tsis txaus siab lossis kev nkag siab rau gluten, lactose, lossis lwm yam tshuaj tuaj yeem ua rau mob hnyav dua. "Thaum lub cev lees paub cov ntsiab lus no yog kev ua phem, lub cev tiv thaiv kab mob kis mus rau hauv thiab ua rau kom muaj cov kab mob sib kis," hais Reinagel. Nws hais ntxiv tias cov khoom noj uas ua rau ib tus neeg tuaj yeem ua rau mob hnyav lossis txawm tias muaj tshuaj tiv thaiv rau lwm tus: "Piv txwv li, cov nroj tsuag hauv tsev neeg nightshade, xws li txiv lws suav thiab kua txob, yog suav tias yog tshuaj tiv thaiv vim lawv cov ntsiab lus antioxidant siab. . Tab sis nyob rau hauv cov neeg uas rhiab heev rau solanine (ib qho alkaloid nyob rau hauv nightshade), lawv tuaj yeem ua rau mob thiab mob pob qij txha. "
Yog tias koj xav tias koj muaj kev nkag siab rau qee yam khoom, xws li gluten lossis lactose, sim tshem tawm ntawm koj cov khoom noj tsawg kawg yog ob lub lis piam kom pom tias koj pom qhov txawv ntawm cov tsos mob xws li txo qis plab, raws plab, thiab qaug zog.
Tsawg purified thiab refined
Refined nplej, hmoov txhuv nplej siab, thiab khoom qab zib uas nce ntshav qab zib sai tuaj yeem ua rau muaj kev mob tshwm sim. Wilczek hais tias "Ib tug neeg tsis noj nqaij uas zam cov nqaij rog tab sis tseem muaj cov khoom noj thiab cov khoom ci ci hauv cov ntawv qhia zaub mov tuaj yeem tsim ib puag ncig sab hauv rau kev mob," Wilczek hais.
Pib los ntawm kev sib pauv cov nplej ua kom zoo rau cov khoom noj muaj fiber ntau thiab noj nrog cov rog noj qab haus huv zoo li cov roj txiv roj thiab cov proteins xws li taum paj kom qeeb plab zom mov.