A dieta antiinflamatória é um plano alimentar elaborado para prevenir ou reduzir a inflamação crônica de baixo grau, um fator de risco chave para vários problemas de saúde e várias doenças importantes. A dieta antiinflamatória típica enfatiza frutas, vegetais, proteínas magras, nozes, sementes e gorduras saudáveis.
Visão geral Como resultado de fatores de estilo de vida, como estresse e falta de exercícios, a inflamação crônica ocorre quando o sistema imunológico libera produtos químicos destinados a combater infecções e lesões bacterianas e virais, mesmo quando não há invasores estrangeiros para combater. Como nossas escolhas alimentares influenciam o nível de inflamação em nosso corpo, acredita-se que a dieta antiinflamatória retarda a inflamação crônica e ajuda a prevenir ou tratar as seguintes doenças: alergias , doença de Alzheimer, artrite , asma, câncer, depressão, diabetes , gota, doença cardíaca , doença inflamatória intestinal (como colite ulcerosa e doença de Crohn), síndrome do intestino irritável e acidente vascular cerebral.
Tipos de alimentos para comer Pesquisas sugerem que pessoas com alto consumo de vegetais, frutas, nozes, sementes, óleos saudáveis e peixes podem ter um risco reduzido de doenças relacionadas à inflamação. Além disso, as substâncias encontradas em alguns alimentos (especialmente antioxidantes e ácidos graxos ômega-3) parecem ter efeitos antiinflamatórios.
Os alimentos ricos em antioxidantes incluem: • Bagas (como mirtilos, framboesas e amoras) • Cerejas • Maçãs • Alcachofras • Abacates • Vegetais com folhas verdes escuras (como couve, espinafre e couve) • Batata doce • Brócolis • Nozes ( como nozes, amêndoas, nozes e avelãs) • Feijão (como feijão, feijão e feijão preto) • Grãos inteiros (como aveia e arroz integral) • Chocolate amargo (pelo menos 70 por cento de cacau)
Alimentos ricos em ácidos graxos ômega-3 incluem: ♦ Peixes azuis (como salmão, arenque, cavala, sardinha e anchovas) ♦ Sementes de linho ♦ Nozes ♦ Alimentos fortificados com ômega-3 (incluindo ovos e leite). Também há evidências de que certas ervas e temperos culinários, como gengibre, a cúrcuma e o alho podem ajudar a aliviar a inflamação.
Alimentos a serem evitados Os ácidos graxos ômega-6 (um tipo de ácido graxo essencial encontrado em uma ampla variedade de alimentos) são conhecidos por aumentar a produção de substâncias químicas inflamatórias no corpo. Como os ácidos graxos ômega-6 ajudam a manter a saúde óssea, regulam o metabolismo e promovem a função cerebral, você não deve eliminá-los totalmente de sua dieta. No entanto, é importante equilibrar a ingestão de ácidos graxos ômega-6 com a ingestão de ácidos graxos ômega-3 para manter a inflamação sob controle. Alimentos ricos em ácidos graxos ômega-6 incluem: ♣ Carne ♣ Laticínios (como leite, queijo, manteiga e sorvete) ♣ Margarina ♣ Óleos vegetais (como milho, cártamo, soja, amendoim e óleo de semente de algodão) em vez de óleos vegetais , opte por óleos como azeite e abacate (abacate). Além disso, estudos mostram que uma alta ingestão de alimentos com alto índice glicêmico, como açúcar e grãos refinados, como os encontrados no pão branco e em muitos alimentos processados podem acelerar a inflamação. Evite bebidas açucaradas, carboidratos refinados, sobremesas e lanches processados.
Os benefícios de uma dieta antiinflamatória Cada vez mais pesquisas sugerem que uma dieta antiinflamatória pode desempenhar um papel fundamental em muitos problemas de saúde. Um estudo avaliou a associação entre inflamação da dieta (medida por um índice inflamatório da dieta) e aterosclerose (o acúmulo de placa nas artérias) em mulheres com mais de 70 anos. Os pesquisadores descobriram que as pontuações do índice inflamatório alimentar estavam associadas à aterosclerose subclínica e à morte relacionada a doenças cardíacas.
Idéias de refeições Alimentos de café da manhã: smoothie de café da manhã , tigela de chia, aveia. Almoço: salada com quinua e legumes, sopa, salmão grelhado.Sanduíches: mirtilo fresco, salada de manteiga de maçã e nozes, nozes, pudim de semente de chia, guacamole. Bebidas: chá de gengibre e cúrcuma, leite de soja, suco verde, smoothie verde, chá de ervas, chá de açafrão, chá verde. Dicas para seguir uma dieta antiinflamatória • Coma cinco a nove porções de frutas e vegetais ricos em antioxidantes todos os dias • Limite a ingestão de alimentos ricos em ácidos graxos ômega-6 enquanto aumenta a ingestão de alimentos ricos em ácidos graxos ômega-3 ( como linhaça, nozes e peixes oleosos, como salmão, atum, cavala e arenque) • Substitua a carne vermelha por fontes de proteína mais saudáveis, como frango magro, peixe, soja, feijão e lentilha. • Troque a margarina e os óleos vegetais pelas gorduras mais saudáveis encontradas no azeite, nozes e sementes. • Em vez de escolher grãos refinados, opte por grãos inteiros ricos em fibras, como a aveia , quinua, arroz integral, pão e macarrão que listam grãos inteiros como primeiro ingrediente • Em vez de temperar a comida com sal, realce o sabor com ervas antiinflamatórias como alho, gengibre e açafrão.
Escolha uma variedade desses deliciosos alimentos ricos em antioxidantes
pode ajudar a reduzir a inflamação em combinação com exercícios e uma
boa noite de sono, o que pode melhorar os marcadores de inflamação e
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