Ukutya, iziNcediso kunye nokuPhathwa kweNdalo Ukunciphisa ukuvutha
Ngokunciphisa ukuvuvukala okungapheliyo-okubizwa ngokuba yi-low grade okanye ukuvutha kwe-systemic - unokukwazi ukukhulisa ukukhusela kwakho kwizifo ezininzi ezinkulu. Ukongeza, ukulungiswa kakuhle kokutya kwakho kunye nokuzinyamekela, unokunciphisa ukuvuvukala okungapheliyo ngoncedo lwezinto ezithile zemvelo kunye nezinye iindlela zokwelapha.
Ukunciphisa ukuvuvukala ngokwemvelo
Nanku ukukhangela iindlela ezininzi zokunciphisa ukuvuvukala ngokwemvelo:
I-Omega-3 Fatty Acids
Ukugcina ukutya okuphezulu kwi-omega-3 fatty acids (ngokwemvelo efumaneka kwizinto ezifana neoli yeentlanzi kunye neoli ye- flaxseed ) kunye ne-omega-6 e-fatty acids ephantsi kwizinto ezifana nokutya okubomvu kunye nemveliso yobisi kunokunceda ukuhlambalaza nokulinda izifo ezinjengebele umhlaza, i- rheumatoid arthritis , isifo senhliziyo , nesifo se- asthma , ngokokuphonononga uphando olushicilelwe ngo-2002.
Kuboniswe ukuphazamisa ukuveliswa kwezinto ezinokutsha, i-omega-3 fatty acids nayo ifumaneka kwifom yokongeza.
IIrbs
Uphando oluphambili lubonisa ukuba ezinye izityalo zingancedisa ukunciphisa ukuvuvukala. Kwisifundo sezilwanyana esapapashwa ngo-2007, umzekelo, izazinzulu zathola ukuba i-curcumin (i-compound efunyenwe kwi-curry spice turmeric ) ingakwazi ukunqoba ama-pro-inflammatory proteins abizwa ngokuthi i-cytokines. Kwaye kuphando lwe-tube-test olushicilelwe ngo-2005, uphando oluthola i- ginger lunokunciphisa ukuvuvukala ngokugqithiseleyo kunokuba izidakamizwa ezingabhubhisiyo (ezifana ne-aspirin) ezingekho-steroidal.
Ngomhlobo omtsha okanye omisiwe, zombini i-turmeric kunye ne-ginger ingasetyenziswa ekuphekeni. Ukuba ucinga ngokusetyenziswa kwanaluphi na uhlobo lokuncedisa imfuyo kwimigudu yakho yokunciphisa ukuvuvukala, qiniseka ukuba udibana nodokotela wakho ngaphambi kokuba uqalise i-regimen yokuncedisa.
Yoga
Abantu abasebenzisa rhoqo i-yoga banokunciphisa amanqanaba e-interleukin-6 (umakishi wokuvuvukala), ngokutsho ko-2010 uphando lwabafazi abangama-50.
Ukuhlalutya iisampula zegazi kubathathi-nxaxheba, abaphandi baphawula ukuba abo baqhuba i-yoga babenama-41 ekhulwini amanqanaba angaphantsi kwe-interleukin-6 kunabo abangazange benze i-yoga.
Uninzi malunga neZempilo Zenzuzo ze-Yoga .
Diet-Inflammatory Diet
Ukulandela ukutya okujoliswe kukutya okuchasayo kubonwa njengento ebalulekileyo ekunciphiseni ukuvuvukala. Fumana okunye malunga nokutya okutya kwisidlo sokuchasa .
Ezinye iindlela zokunciphisa ukuvutha
Ukwenza utshintsho olulungileyo kwisondlo sakho kunye nendlela yokuphila kufuneka ibe yinyathelo lakho lokuqala ekunciphiseni ukutshaya. Ezi ndlela zilandelayo zingenokuba nempembelelo yokulwa nokuvuvukala:
- ukulawula uxinzelelo lwakho (mhlawumbi ngoncedo lwezakhono zomzimba ezifana nokucamngca kunye ne tai )
- ukuphepha ukutshaya
- kunqanda utywala
- usebenzise rhoqo
- ukulala ngokwaneleyo
Ukunciphisa ukuvuvukala
Ngokungafani nokuvuvukala okunzima (apho isistim somzimba siphendula kwisifo okanye sisengozini ngokusebenzisa iikhemikhali ezivuthayo ezilwa nemeko yangaphandle), ukuvuvukala okungapheliyo akunakunceda umzimba. Ngokuqhelekileyo ngenxa yezinto zokuphila ezifana nokucinezeleka kunye nokutya okubi, ukukhulelwa okungapheliyo kwenzeka xa i-immune system ihlala ikhupha loo makhemikhali evuthayo-nangona kungekho bahlaseli bamanye amazwe ukulwa.
Ngokusebenza ukunciphisa ukuvuvukala okungapheliyo, unokukwazi ukukhusela malunga nenani leemeko eziboniswe ukuba zihlobene nokuvuvukala, kubandakanya:
Ukuba ucinga ukusetyenziswa kokutya, ukuncedisa, okanye nayiphina indlela yeyeza elithile ukuvuvukala, qiniseka ukuba udibane nodokotela wakho kuqala. Ukuzinyamekela nayiphi na imeko kwaye ukuphepha okanye ukulibazisa ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi.
Imithombo:
Akiyama H, Barger S, Barnum S, Bradt B, Bauer J, Cole GM, Cooper NR, Eikelenboom P, Emmerling M, Fiebich BL, Finch CE, Frautschy S, Griffin WS, Hampel H, Hull M, Landreth G, Lue L , Mrak R, Mackenzie IR, McGeer PL, O'Banion MK, Pachter J, Pasinetti G, Plata-Salaman C, Rogers J, Rydel R, Shen Y, Streit W, Strohmeyer R, Tooyoma I, Van Muiswinkel FL, Veerhuis R , Walker D, Webster S, Wegrzyniak B, Wenk G, Wyss-Coray T. "Ukuvuvukala nesifo se-Alzheimer". Ukuguga kweNeurobiol. 2000 21 (3): 383-421.
American Heart Association. "Ukuvuvukala, isifo seNtliziyo kunye neStroke: Umsebenzi weP-protein esebenzayo".
UBarbara G, De Giorgio R, iStanghellini V, Cremon C, uKorinaldesi R. "Indima yokuvuvukala kwimeko yesifo sengqondo esicasulayo?" Gut. 2002 51 I-Suppl 1: i41-4.
Duncan BB, Schmidt MI, Pankow JS, Ballantyne CM, Couper D, Vigo A, Hoogeveen R, Folsom AR, Heiss G; I-Atherosclerosis Ingozi kwizifundo zoLuntu. I-grade-grade inflammation system kunye nophuhliso lwesifo sikashukela se-2: ingozi ye-atherosclerosis kwimimandla yophando. " Sikashukela. 2003 52 (7): 1799-805.
Grzanna R, Lindmark L, Frondoza CG. "I-Ginger - imveliso yokwelapha yemfuyo kunye nezenzo ezininzi ezichasayo." I-Journal of Medicine Food 2005 8 (2): 125-32.
I-Kiecolt-Glaser JK, Christian L, Preston H, Houts CR, i-Malarkey WB, i-Emery CF, i-Glaser R. "Ukunyamezela, ukuvuvukala kunye ne-yoga practice". Psychosom Med. 2010 72 (2): 113-21.
Incwadi yeMpilo yeeMpilo yaseMayo, "Buzzedelwe ukuvuvukala".
Reyes-Gordillo K, Segovia J, Shibayama M, Vergara P, Moreno MG, Muriel P. "I-Curcumin ikhusela umonakalo omkhulu wesibindi kwi-rat ngokuthintela i-NF-kappaB, ukuvelisa i-cytokines yokukhupha kunye nokuxinzezeleka kwengcinezelo." Biochimica ne Biophysica Acta 2007 1770 (6): 989-96.
Simopoulos AP. "Ukubaluleka komlinganiselo we-omega-6 / omega-3 ezibalulekileyo ze-acid acid." I-Biomed Pharmacother. 2002 56 (8): 365-79.
Van Hove CL, Maes T, Joos GF, Tournoy KG. Ukuqhuma okungapheliyo kwi-asthma: ukhuphiswano lokusombulula isisombululo. I-allergies. 2008 63 (9): 1095-109.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.