Lijo tse jeoang ho ja le lijo tse lokelang ho qojoa
Ho laola ho ruruha ke habohlokoa haeba o na le ramatiki kapa lefu le leng la ho ruruha. Ho na le litsela tse 'maloa tsa ho fokotsa ho ruruha . Kopano ea phekolo e khahlanong le ho ruruha le phetoho ea mekhoa ea bophelo e ka 'na ea hlokahala. Ka mohlala, motsoako oa meriana le lijo li ka ba tse atlehang ho feta tse ling.
Ho latela lijo tse khahlanong le ho ruruha ho se ho atile haholo.
Ha e le hantle, lijo tse khahlanong le ho ruruha li bua ka lijo tse thibelang ho ruruha le lijo tse kenyeletsang lijo tsa hau tse fokolang ho ruruha. Poleloana "lijo" e etsa hore u nahane ka lijo tsa nakoana tse fokolang boima ba 'mele, empa ha se morero oa lijo tse khahlanong le ho ruruha. Ha u ntse u ka lahleheloa ke boima ba 'mele ho tloha ha u ja hantle, morero oa lijo tse khahlanong le ho ruruha ke ho fokotsa ho ruruha.
Litlhaloso tsa Lijo Tse Tsosang Litlhapi
Mothetsi e mong oa lijo tse khahlanong le ho ruruha ke Barry Sears, mongoli oa "The Zone Diet" le lipampiri tsa lipatlisiso. Mefuta e meng ea mokhoa ona oa ho ja ke lijo tsa Mediterranean le tse hlophisitsoeng ke Andrew Weil. Lijo tsena li hatisa litholoana le meroho e nang le li-antioxidants le li-phytochemicals. Ba batla ho leka-lekana ha omega-3 fatty acids (e khethiloeng) le omega-6 fatty acids (e fokotsoang). Lijo tse khahlanong le ho ruruha li ka boela tsa hatisa lijo tse feletseng le ho felisa lijo tse nkiloeng, karolo ea ho tsoa le tsoekere ea mali le karabo ea insulin.
Arthritis Foundation e re ha ho lijo tse khethehileng tseo motho ea nang le ramatiki ea lefu lena a lokelang ho li latela, empa metheo ea lijo tsa mefuta ea Mediterranean e bontša lijo tse ka thusang ho laola ho ruruha.
Ho na le ho haelloa ke lipatlisiso tsa boleng bo phahameng mabapi le hore na lijo tsena tse khahlanong le ho ruruha li fokotsa ho ruruha.
Boholo ba lipatlisiso bo entsoe ka likarolo tse ling tsa lijo tse fapaneng ho e-na le lithuto tsa boipheliso le tse fanang ka sehlopha sa taolo le sehlopha sa tlhahlobo. Litaba tse monate ke hore likarolo tse ngata tsa lijo tsena li lumellana le mekhoa e metle ea ho ja ho ea ka mekhoa e metle ea ho ja lijo tse hlalositsoeng ka 2015-2020 bakeng sa Maamerika a tsoang Ofisi ea Tlhokomelo ea Mafu le Khothaletso ea Bophelo.
Lijo tse khahlanong le ho ruruha ho ja
Ho na le phapang e le 'ngoe ea seo u ka se jang ka lijo tse khahlanong le ho ruruha.
- Litholoana-tse ncha kapa tse batang (li-servings tse tharo ho isa ho tse 'nè ka letsatsi): Raspberries, blueberries, fragole, liperekisi, li-nectarine, li-orang, litholoana tsa morara, morara o mofubelu, plum, likharenate, li-blackberries, cherries, liapole le lipere ke khetho e ntle ea litholoana hobane ke lijo tse nang le antioxidant-rich and high anthocyanidins .
- Meroho-e tala kapa e phehiloe (li-servings tse 'nè ho isa ho tse hlano ka letsatsi): Meroho e mongobo e mongobo, broccoli, k'habeche, limela tsa Brussels, bok choy, cauliflower, lihoete, li-beet, eiee, lierekisi, squash le meroho e tala. meroho. Lijo tse nang le beta-carotene li na le khetho e ntle haholo, ho akarelletsa le litapole, lihoete, kale, squash ea butternut, meroho ea turnip, mokopu, meroho ea mosetareta, cantaloupe, pepere e khubelu e monate, le apricot, le sipinake. Lijo tse nang le beta-Cryptoxanthin li lokela ho kenngoa, tse kang squash ea mariha, li-persimmons, papaya, tangerine, pelepele tse khubelu le poone.
- Li-linaoa le li-legumes (li-servings tse peli ho isa ho tse peli ka letsatsi): Likhetho tse ntle li kenyelletsa Anasazi, adzuki, batsho, li-chick, lierekisi tse mahlo a mahlo, le lentile.
- Paseta (li-serving tse peli ho isa ho tse tharo ka beke): Paseta ea limela, li-noodle tsa raese, li-nood thread, li-koro tsohle le li-buckwheat noodles ke khetho e ntle.
- Lihlahisoa tse felletseng le tse phunyeletsoeng (li-servings tse tharo ho isa ho tse hlano ka letsatsi): Raese e Brown, raese ea basmati, raese e hlaha, sarkwheat, harese, li-groats, quinoa le li-oat-cut cut
- Mafura a nang le bophelo bo botle (libeke tse hlano ho isa ho tse supileng ka letsatsi): linate (haholo-holo linnuts), li-avocado, lipeo, mafura a omega-3 a litlhapi tsa metsi a batang, le lijo tsohle tsa soya ke khetho e ntle. Sebelisa oli ea mohloaare e sa lekaneng ho pheha.
- Litlhapi le lijo tsa leoatleng (li-servings tse peli ho isa ho tse tšeletseng ka beke): Salmon, herring, sardine le cod e ntšo ba eletsoa.
- Lijo tsohle tsa soya (seriti se le seng ho isa ho tse peli ka letsatsi): Tofu, tempeh, soymilk, edamame (li-soya tse sa tsoaneng ka pod), le linate tsa soya li khethoa hantle.
- Li-mushroom tse phehiloeng tsa Asia: Lintho tse sa lekanyetsoang li lumelloa.
- Lijo tse monate: Sebelisa mouoane oa li-turmeric , curry, ginger, garlic, pelepele, basil, sinamone, rosemary le thyme.
- Lijo tse matlafatsang tsa Selenium - linate tsa Brazil, tuna, crab, oyster, tilapia, cod, shrimp, nama e khotsofatsang, turkey, kokoana-hloko ea koro, lijo tsohle .
- Tea (likhaba tse peli ho isa ho tse 'nè ka letsatsi): Lerala, botala, le oolong li molemohali. Hape, noa metsi a mangata letsatsi lohle.
- Mefuta e mengata ea boleng bo phahameng ba meriana le li-supplement: A multivitamin, vithamine D le oli ea tlhapi, e ka sebelisoa.
- Veine e khubelu: Noa likhalase tse peli ho tse peli ka letsatsi. Buisana ka ngaka le ngaka ena.
- Lijo tse sa tloaelehang hangata: Lintho tse ntle ka ho fetisisa li kenyelletsa litholoana tse omisitsoeng (unsweetened), tsokolate e lefifi , kapa tholoana ea litholoana.
Lijo Tse Lokelang ho Qoba
Fokotsa lijo tse sebelisitsoeng le lijo tse potlakileng. Qoba lijo tse mafura haholo ( mafura a trans , mafura a tletseng ). Qoba lik'habohaedreite tse hloekileng. Omega-3 fatty acids, joalokaha ho boletsoe, ke mafura a phetseng hantle. Omega-6 fatty acids e lokela ho fokotsoa ha u ja.
Lisebelisoa:
> Lijo tsa ramatiki. Arthritis Foundation. https://www.arthritis.org/living-with-arthritis/arthritis-diet/.
> Graham S. Anti-Inflammatory Eating Plan (AIEP) . Chesapeake, VA: JIREH Marketing; 2012.
> Minihane AM, Vinoy S, Russell WR, le al. Ho ruruha ha maemo a tlaase, moqapi oa lijo le bophelo bo botle: bopaki ba lipatlisiso le phetolelo ea eona. British Journal of Nutrition . 2015; 114 (07): 999-1012. doi: 10.1017 / s0007114515002093.
> Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Ts'oaetso ea Bophelo ba Omega e Phahameng ea Lijo-6 Li-Polyataturated Fatty Acids. Journal of Nutrition le Metabolism . 2012; 2012: 1-16. doi: 10.1155 / 2012/539426.
> Mefuta ea Sears B. Anti-inflammatory Diet. Journal ea American College of Nutrition . 2015; 34 (sup1): 14-21. doi: 10.1080 / 07315724.2015.1080105.