10 inflammatoriske matvarer som du bør unngå hvis du har fibromyalgi

De  inflammatoriske matvarer  bør være på listen over de viktigste tingene å unngå hvis du har kroniske sykdommer. Kronisk betennelse er årsaken til disse sykdommene fremgang og nå dette nivået utvikle seg til mer alvorlige. Fibromyalgi , autoimmune sykdommer som reumatoid artritt, lupus og multippel sklerose, samt kreft, er noen av de sykdommene som er produktet av en kropp som blir utsatt for konstant betennelse.

inflammatorisk mat

Matvarer som forårsaker betennelse, er de viktigste årsakene som forårsaker en sykdom som de som er nevnt ovenfor, vedvarer og øker i grad som forårsaker døden .

Ifølge til statistikk fra Verdens helseorganisasjon, om lag 12,9 millioner mennesker verden over har dødd av noen form for hjerte-og karsykdommer i 2004. Hvert år, anslår World Cancer Research Fund at om lag åtte millioner av mennesker døde av kreft. Hjertesykdom og kreft, den dødelige manifestasjon av kronisk betennelse, forventes å forbli som de viktigste årsakene til dødsfall i utviklede land i mange år framover.

Men studier etter studier viser at risikoen for hjertesykdom og kreft er modifiserbare av våre livsstil, som inkluderer matvarer vi velger å spise hver dag. Med hver bit vi tar, balanserer vi både de proinflammatoriske og anti-inflammatoriske forbindelsene i kroppen, eller vipper balansen til en ekstrem.

10 inflammatoriske matvarer som du ikke bør spise hvis du har fibromyalgi

For å endre balansen i din favør, som er ikke bare innlemme mer naturlig anti – inflammatoriske matvarer i kostholdet ditt, det er like viktig å unngå eller redusere matvarer som forårsaker betennelse. Her har man de ti matvarer som setter trinnet for inflammatoriske sykdommer så som fibromyalgi, multippel sklerose, thyroid sykdom, revmatoid artritt, og man bør vurdere om man lider av kronisk tretthet,  som, selv om det ikke er en sykdom i seg selv , er det vanlig at resultatet av en betent legeme.

1. Sukker

sukker inflammatorisk mat

Proinflammatoriske middel:  overdrevent inntak av sukker som forårsaker tannråte og har vært knyttet til en økt risiko for fedme, inflammasjon og kroniske sykdommer, slik som metabolske syndrom og type 2-diabetes Nylig har det også vist at sukker og Meieriprodukter er årsakene til akne.

Funnet i : sukkerholdige drikker som brus, fruktdrikker og slag er noen av de viktigste kildene til sukker som mange har oversett. Visste du at det å drikke en krukke med Coca-Cola er det samme som å spise ti kuber med sukker? Andre åpenbare sukker – laden matvarer for å unngå eller i det minste begrense inkluderer bakverk, desserter, søtsaker og snacks. Og når du leter etter sukker i ingredienslisten, må du huske på at sukker har mange navn: maissirup, dekstrose, fruktose, sirup, maltose, sorghum sirup og sukrose er noen av de kreative navn som brukes for å forvirre forbruker.

Sukker erstatning:  Har du en søt tann? Velg naturlige søtstoffer som stevia, honning eller sirup å bliddrikkevarer og mat beskjedent. Den naturlige sukker som finnes i friske eller tørkede frukter og frukt konserver uten tilsatt sukker er også gode valg. Ikke bare får sødmen du begjærer, frukt også gi deg vitaminer, antioksidanter og fiber som du ikke finner på sukkerholdig mat og drikke. Dadler, fiken, persimmons, kiwi, mandariner og ulike typer bær er noen naturlige sunne snacks som du kan velge om du vil ha noe søtt på din gane.

2. Vanlige matoljer

Vegetabilsk olje inflammatorisk mat

Proinflammatorisk middel:  De vanlige vegetabilske matoljer som brukes i mange boliger og restauranter, har svært høye omega-6 fettsyrer og dessverre lave omega-3 fettstoffer. En diett som består av en omega-6 som er svært ubalansert til omega-3, fremmer betennelse og gir betennelsessykdommer som hjertesykdom og kreft.

Du finner dem i : flerumettede vegetabilske oljer, som grapeseed olje, bomull, safflower, mais, canola og solsikke. Disse industrielle vegetabilske oljene er også ofte brukt til å forberede mer bearbeidet mat og take-away matvarer.

Vegetabilsk olje erstatning : Bytt dine mettede omega-6 matoljer med macadamia olje, ekstra jomfruolje, kokosnøttolje eller andre spiselige oljer med en større balanse i forholdet mellom omega-6 og omega-3 fettsyrer. Macadamia-olje har for eksempel et nesten en-til-en-forhold på omega-6: 3, og er også rik på oljesyre, en hjerte-sunn enumettet fettsyre.

3. Transfett

 inflammatorisk mat Margarine

Pro-inflammatorisk middel : Transfettsyrer er kjent for deres dobbelteffekt: de øker nivåene av “dårlig” kolesterol, samtidig som nivåene av “godt” kolesterol reduseres. Men det er ikke alt de kan gjøre. Det har også vist seg å være inflammatorisk mat som fremmer fedme og insulinresistens, og baner vei for degenerative sykdommer å finne sted.

Du finner dem i:  stekt mat, hurtigmat, kommersielle bakevarer og de som er tilberedt med delvis hydrogenert olje, margarin og / eller forkorting. Husk at elementer som lister 0g transfett på etiketten, fortsatt inneholder en viss mengde av disse giftige fettene. Dette skyldes at i USA tillater regjeringen at produkter som inneholder mindre enn 0,5 g transfett, skal deklareres fri for transfett. Kommersielt tilberedt jordnøtsmør er et godt eksempel. Din beste innsats er å lese ingredienslisten og sørg for at den delvis hydrogenerte vegetabilske oljen eller forkortingen ikke brukes.

Erstatning for transfett:  Se etter alternative produkter som ikke inneholder transfett, og det har ikke delvis hydrogenert vegetabilsk olje eller forkorting i ingredienslisten. I tvilstilfeller antas alle kommersielt tilberedte mat å inneholde transfett, med mindre annet er angitt.

4. Meieriprodukter

 inflammatoriske matvarer Meieri

Proinflammatorisk middel:  Så mye som 60% av verdens befolkning kan ikke fordøye melk. Faktisk tror forskere at det å være i stand til å fordøye melk etter barndommen er unormalt, snarere enn omvendt. Melk er også et vanlig allergen som kan utløse inflammatoriske responser, som forstyrret mage, forstoppelse, diaré, hudutslett, akne, elveblest og pustevansker hos følsomme personer.

Du finner dem i:  Melk og melkeprodukter er like gjennomgripende som matvarer som inneholder delvis hydrogenert olje eller vegetabilsk olje mangelfull i omega-3. Bortsett fra åpenbare meieriprodukter, som smør og ost, inneholder matvarer med skjult melkeinnhold brød, kaker, kaker, fløtesaus og boksekorn. Skanning av ingredienslisten er fortsatt den sikreste måten å søke etter melk. De er de sterkeste inflammatoriske matvarene som finnes, selv om mange ikke er klar over det.

Meieri erstatning : Kefir og yoghurt uten sukker er akseptabelt i moderasjon for de som ikke er allergiske mot melk. De er lettere for magen, siden laktose og proteiner i melken har blitt ødelagt av gunstige bakterier og / eller gjær.

5. storfe kjøtt

kjøtthormoner inflammatorisk mat

Proinflammatoriske middel:  storfe er kommersielt fremstilte for korn som soyabønner og mais, en diett høy i omega-6 og lite fett inflammatorisk omega-3 anti-inflammatorisk fettsyre. På grunn av de små og smale levekårene får disse dyrene også overflødig fett og ender opp med høyt mettet fett. Verre, til å vokse raskere og unngå å bli syke, blir også injisert med hormoner og matet antibiotika. Resultatet er et stykke kjøtt som du og jeg ikke skal spise.

Du finner det i : Med mindre annet er oppgitt, kan de fleste, hvis ikke alle, biff, svinekjøtt og fjærkre finnes i supermarkeder og restauranter som leveres med matlister.

Erstatning for oppdretts kjøtt:  Økologiske gårdsdyr som er tilført et naturlig kosthold, som urter i stedet for korn og hormoner, inneholder mer omega-3 fettstoffer. De har mer plass til å bevege seg fritt, de er også tynnere og inneholder mindre mettet fett.

6. Rødt kjøtt og bearbeidet kjøtt

Pølser fylt med inflammatorisk mat

Proinflammatory agent:  Forskere ved San Diego School of Medicine ved University of California, fant at rødt kjøtt inneholder et molekyl som mennesker ikke produserer naturlig kalt Neu5Gc. Etter inntak av denne forbindelsen utvikler kroppen anti-Neu5Gc-antistoffer – et immunrespons som kan utløse kronisk inflammatorisk respons. Latent, lavgradig betennelse som ikke vil gå bort har vært knyttet til kreft og hjertesykdom.

Forbindelsen mellom forbruk av bearbeidet kjøtt og kreft er enda sterkere . I en rapport fra 2007 av World Cancer Research Fund og American Institute for Cancer Research har  bearbeidet kjøtt blitt erklært en overbevisende årsak til kreft i tykktarm og endetarm , og muligens av spiserøret og lungene også. Kjøttprodukter inkluderer produkter av animalsk opprinnelse som har blitt røkt, herdet, saltet eller kjemisk konservert.

Du finner dem i : vanlige rødt kjøtt som biff, lam og svin, mens bearbeidet kjøtt inkluderer skinke, pølser og salami.

Erstatning for disse kjøttene : Det er ikke nødvendig å unngå rødt kjøtt helt, spesielt hvis det er organisk, men det samme kan ikke sies for bearbeidet kjøtt. Ingen mengde bearbeidet kjøtt er trygt. Den erstatter det meste av det røde kjøttet med økologiske grønnsaker, kylling og fisk, og overfører rødt kjøtt som en ukentlig gave. Når du spiser rødt kjøtt, ikke glem å velge magre kutt og helst de av gressmatede dyr. For å redusere dannelsen av giftstoffer som genereres av varme, er det også tilrådelig å ikke brenne kjøttet ditt og bruke fuktig varme til matlaging, samt stewing, og kokende eller dampende oftere enn høytemperaturmetoder, for eksempel steking og steking. .

7. Alkohol

alkohol-inflammatorisk mat

Proinflammatorisk middel : Det høye regelmessige inntaket av alkohol har vært kjent for å forårsake irritasjon og betennelse i spiserøret, strupehodet (taleboks) og leveren. Over tid fremmer kronisk betennelse veksten av svulster og fører til kreft på steder med gjentatt irritasjon.

Du finner det i : Øl, cider, brennevin og viner.

Alkohol erstatning : Et forfriskende glass for å slukke tørsten av rent, filtrert vann Hva med en kopp grønn te og jasmin antiinflammatorisk og anti-aldring? Hvis du finner ideen om å bytte etanol ved vann eller te vanskelig, begrens ditt forbruk til maksimalt en drink per dag hver gang du drikker den.

8. Raffinert korn

mel hvete gluten inflammatorisk mat

Pro-inflammatorisk middel : En stor mengde korn vi spiser i dag er raffinert. De mangler fiber og vitamin B, sammenlignet med perler upolert og uraffinert har fortsatt kli, kim og aleurone laget intakt. Dette gjør raffinerte korn så ille som raffinerte sukkerarter, som er praktisk talt tomme kalorier. Og raffinert sukker og raffinert korn har en høyere glykemisk indeks enn ubehandlet korn og når forbrukes konsekvent, kan fremprovosere begynnelse av degenerative sykdommer, slik som kreft, hjertesykdom og diabetes.

Du finner dem i : Produkter laget med raffinerte korn er nesten overalt. De vanligste er: hvit ris, hvitt mel, hvitt brød, nudler, pasta, kaker og kaker. For å gjøre ting verre, gjennomgår mange produkter med raffinerte korn ytterligere behandling for å forbedre smaken, og blir ofte lastet med overflødig sukker, salt, kunstig smak og / eller delvis hydrogenert olje i prosessen. Et godt eksempel er frokostblandinger som inneholder betydelige mengder tilsatt sukker og aromaer.

Substitutter av raffinerte korn : Velg minimalt bearbeidet korn hvis du ikke er intolerant mot gluten eller allergisk mot korn. Hvis du er ivrig etter brød eller bakverk, investere i kornkorn for å produsere ditt eget mel. Det vil bli mye kjøligere enn det rancid kornet som finnes i butikkene. Når du kjøper korn eller andre kornbaserte produkter, ikke ta hva bokmerkene sier til brevet. Det faktum at boksen sier helkorn, betyr ikke at kornene inni er 100% intakte. Problemet skyldes mangelen på en internasjonalt akseptert definisjon av ordet “helkorn”. I tvilstilfeller, hvis den ikke er nær dens naturlige tilstand, ikke kjøp den.

9. Kunstige mattilsetninger

aspartam-inflammatoriske matvarer

Pro-inflammatorisk middel : Ifølge rapporter, utløser enkelte kunstige tilsetningsstoffer som aspartam og mononatriumglutamat (MSG) inflammatorisk respons, spesielt hos personer som allerede lider av inflammatoriske sykdommer som reumatoid artritt.

Du finner dem i : Kun emballerte matvarer inneholder kunstige tilsetningsstoffer. Hvis du skal kjøpe dem, les etikettene nøye og analyser risikoen. Hvis du bestiller kinesisk mat å gå, må du kontrollere at du har muligheten til å bestille uten MSG. Ellers, se andre steder.

Erstatt for denne typen tilsetningsstoffer:  I tillegg til å begrense forbruket av bearbeidede matvarer, bruk antiinflammatoriske urter, krydder eller naturlige søtningsmidler til å smake dine retter i stedet for å stole på tilsetningsstoffer.

10.?

 inflammatorisk mat egg

Pro-inflammatorisk middel : Hvorfor er nummer 10 blankt? Fordi det er ment å være fylt med maten du er følsom overfor. Mange mennesker er følsomme for visse matvarer, men er ikke helt klar over det. I motsetning til matallergi, der symptomene vanligvis kommer raskt og merkbart, kan symptomene som følge av intoleranse i maten, ta lengre tid å manifestere. Følgelig, når symptomene på matintoleranse oppstår, er mindre plager som tretthet og hodepine ofte vanlige. Men gjentatt langvarig eksponering for irriterende matvarer kan forårsake betennelse og føre til kronisk sykdom.

Du finner dem i:  De vanligste matallergene er gluten, melk, nøtter, egg og solanaceous grønnsaker. I motsetning til vanlig tro er det mulig å utvikle en allergi mot maten du spiser ofte.

Erstatning for disse matvarene:  Hvis du mistenker at en bestemt mat kan være ansvarlig for responsen på maten intoleranse, prøv å unngå det helt i omtrent to uker og følg reaksjonen din. På slutten av perioden for avholdenhet, gjeninnføre mat i kostholdet ditt. Hvis du merker faktisk uforenlig med disse, bør du kunne fortelle forskjellen i hvordan du føler deg lett.

265 thoughts on “10 inflammatoriske matvarer som du bør unngå hvis du har fibromyalgi

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  100. When I initially commented I clicked the -Notify me when new feedback are added- checkbox and now each time a comment is added I get 4 emails with the same comment. Is there any approach you may remove me from that service? Thanks!

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