Die anti-inflammatoriese dieet is ‘n eetplan wat ontwerp is om chroniese laegraadse ontsteking te voorkom of te verminder, ‘n belangrike risikofaktor in ‘n aantal gesondheidsprobleme en verskeie ernstige siektes. Die tipiese anti-inflammatoriese dieet beklemtoon vrugte, groente, maer proteïene, neute, sade en gesonde vette.
Oorsig As gevolg van lewenstylfaktore soos spanning en gebrek aan oefening, kom chroniese inflammasie voor wanneer die immuunstelsel chemikalieë vrystel wat bedoel is om bakteriële en virale infeksies en beserings te bestry, selfs as daar geen buitelandse indringers is om te veg nie. Aangesien ons voedselkeuses die vlak van ontsteking in ons liggame beïnvloed, word geglo dat die anti-inflammatoriese dieet chroniese inflammasie vertraag en die volgende toestande help voorkom of behandel: allergieë , Alzheimersiekte, artritis , asma, kanker, depressie, diabetes , jig, hartsiektes, inflammatoriese dermsiekte (soos ulseratiewe kolitis en Crohn se siekte), prikkelbare dermsindroom en beroerte.
Tipes voedsel om te eet Navorsing dui daarop dat mense met ‘n hoë inname van groente, vrugte, neute, sade, gesonde olies en vis ‘n verminderde risiko het vir inflammasieverwante siektes. Daarbenewens lyk dit asof stowwe wat in sommige voedselsoorte voorkom (veral antioksidante en omega-3-vetsure) anti-inflammatoriese effekte het.
Voedsel ryk aan antioksidante sluit in: • bessies (soos bloubessies, frambose en swartbessies) • kersies • appels • artisjokke • avokado’s • plant donkergroen blaaragtige (soos boerenkool, spinasie en boerenkool) • patats • broccoli • neute ( soos okkerneute, amandels, okkerneute en haselneute) • bone (soos nierbone, pinto-bone en swartbone) • volgraan (soos hawermout en bruinrys) • Sjokoladeswart (minstens 70 persent kakao)
voedsel ryk aan vetsure omega-3 sluit in: ♦ Blou vis (soos salm, haring, makriel, sardientjies en ansjovis) ♦ Lynzaad ♦ Neute ♦ Voedsel versterk met omega-3 (insluitend eiers en melk) Daar is ook bewyse dat sekere kruie en speserye kulinêr is as gemmer, borrie en knoffel kan inflammasie help verlig.
Voedsel wat vermy moet word, is bekend dat omega-6 (een soort essensiële vetsuur wat in ‘n wye verskeidenheid voedsel voorkom) die produksie van inflammatoriese chemikalieë in die liggaam verhoog. Aangesien omega-6-vetsure die gesondheid van die been help handhaaf, die metabolisme reguleer en die breinfunksie bevorder, moet u dit nie heeltemal uit hul dieet verwyder nie . Dit is egter belangrik om die inname van omega-6-vetsure met die inname van omega-3 te balanseer om inflammasie in toom te hou. Voedsel wat ryk is aan vetsure omega-6 sluit in: ♣ Vleis ♣ Suiwelprodukte (soos melk, kaas, botter en roomys) ♣ Margarien ♣ plantolie (soos mielies, saffloer, sojabone, grondboontjiebotter en katoenpitolie) in plaas van plantolie kies olies soos olywe en avokado’s (avokado). Daarbenewens het studies getoon dat ‘n hoë inname van voedsel met ‘n hoë glukemiese indeks soos suiker en geraffineerde korrels, soos in witbrood en baie verwerkte voedsel kan inflammasie versnel. Vermy suiker drankies, verfynde koolhidrate, verwerkte nageregte en versnaperinge.
Die voordele van ‘n anti – inflammatoriese dieet
Maaltydidees Ontbytkos : ontbyt-smoothie-bak chia-pap. Middagete: slaai met quinoa en groente, sop, gegrilde salm.Versnaperinge: vars slaai van bloubessies, appels en neutbotter, neute, chia-saadpoeding, guacamole. Drank: Tee gemmer en borrie, sojamelk, groen sap, groen smoothie, kruietee, borrie, groen tee. Wenke om ‘n anti – inflammatoriese dieet te volg • Eet elke dag vyf tot nege porsies vrugte en groente wat ryk is aan antioksidante. • Beperk die inname van voedsel wat ryk is aan omega-6, terwyl die verbruik van voedsel ryk aan vetsure omega-3 verhoog ( soos vlasaad, okkerneute en olierige vis soos salm, tonyn, makriel en haring). • Vervang rooivleis deur gesonder proteïenbronne, soos maer hoender, vis, soja, Bone en lensies. • Verander margarien en plantaardige olies vir gesonder vette wat in olyfolie, neute en sade voorkom. • In plaas daarvan om verfynde korrels te kies, kies vir ryk volgraan in vesel soos hawermout. , quinoa, bruinrys, brood en pasta wat ‘n volgraan as eerste bestanddeel noem. • Verbeter die geur met ontstekingsremmende kruie soos knoffel, gemmer en borrie, in plaas daarvan om u kos met sout te geur.
Kies ‘n verskeidenheid van hierdie heerlike kosse wat ryk is aan antioksidante
Dit kan help om inflammasie te bekamp in kombinasie met oefening en ‘n
goeie nagrus, wat die merkers van inflammasie en
moontlik die risiko van baie siektes te verminder.
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