Lijo, Lisebelisoa le Meriana ea Tlhaho ho fokotsa ho ruruha
Ka ho fokotsa ho ruruha ho sa feleng - hape ho tsejoa e le ho ruruha ha botebo kapa tsamaiso ea systemic - u ka khona ho matlafatsa tšireletso ea hau khahlanong le maloetse a mangata a maholo. Ho phaella moo, ho lokisa lijo tsa hau le ho itlhokomela, u ka fokotsa ho ruruha ho sa feleng ka thuso ea lintho tse itseng tsa tlhaho le mefuta e meng ea phekolo.
Ho fokotsa ho ruruha ka tlhaho
Mona ho sheba mekhoa e mengata ea ho fokotsa ho ruruha ka tlhaho:
Omega-3 Fatty Acids
Ho boloka lijo tse nang le omega-3 fatty acids (tlhaho e fumanoang lijong tse kang oli ea tlhapi le oli ea li- flaxseed ) le mafura a mangata a mafura a omega-6 a fumanoang lijong tse kang nama e khubelu le lihlahisoa tsa lebese a ka thusa ho theoha le ho lebela mafu a kang lebese kankere, ramatiki ea ramatiki , lefu la pelo le asthma , ho ea ka tlhahlobo ea lipatlisiso e hatisitsoeng ka 2002.
E bontšitsoe hore e sitisa tlhahiso ea lintho tse ntseng li fokola, omega-3 fatty acids e fumaneha le foromo ea tlatsetso.
Litlama
Patlisiso ea pele e bontša hore litlama tse ling li ka thusa ho fokotsa ho ruruha. Ka mohlala, thuputsong ea liphoofolo e phatlalalitsoeng ka 2007, bo-rasaense ba fumane hore curcumin (e leng motsoako o fumanoang ka lekhetlo le leng le le leng) e ka hlōla liprotheine tse ts'oang ho ruruha tse bitsoang cytokines. 'Me lipatlisisong tsa li-test-tube tse phatlalalitsoeng ka 2005, bafuputsi ba fumane ginger ba ka fokotsa ho ruruha ka katleho ho feta lithethefatsi tse sa anti-inflammatory (tse kang aspirin).
Mofuteng o omisitsoeng kapa o omisitsoeng, bobeli ba terene le ginger li ka sebelisoa ho pheha. Haeba u ntse u nahana ka tšebeliso ea mofuta ofe kapa ofe oa mefuta e meng ea meriana ea litlama boitekong ba hao ba ho fokotsa ho ruruha, etsa bonnete ba hore u botsa ngaka ea hao pele u qala mekhoa ea tlatsetso.
Yoga
Batho ba tloaetseng ho etsa yoga ba ka 'na ba fokotsa maemo a interleukin-6 (letšoao la ho ruruha), ho ea ka phuputso ea 2010 ea basali ba 50.
Ho hlahloba likarolo tsa mali ho barupeluoa, bafuputsi ba hlokometse hore ba neng ba etsa yoga ba ne ba e-na le karolo ea 41 lekholong ea li-interleukin-6 tse fokolang ho feta ba sa etseng yoga.
Ho eketsehileng ka Melemo ea Bophelo ba Yoga .
Dijo tse khahlanong le ho ruruha
Ho latela lijo tse lebisang lijong tse khahlanong le ho ruruha ho boetse ho nkoa e le tsa bohlokoa ho fokotsa ho ruruha. Fumana tse ling ka lijo tseo u li jang lijong tse khahlanong le ho ruruha .
Mekhoa e meng ea ho fokotsa ho ruruha
Ho etsa liphetoho tse ntle ho lijo tsa hau le mokhoa oa bophelo oa hau e lokela ho ba mohato oa pele oa ho fokotsa ho ruruha. Mekhoa e latelang e ka 'na ea e-ba le phello ea ho ruruha:
- ho laola khatello ea kelello (mohlomong ka thuso ea mekhoa ea kelello e kang ho thuisa le tai )
- ho qoba ho tsuba
- ho fokotsa ho noa joala
- ho ikoetlisa kamehla
- ho robala ka ho lekaneng
Ho fokotsa ho ruruha
Ho fapana le ho ruruha ho matla (moo masole a 'mele a arabelang tšoaetso kapa kotsi ka ho etsa lik'hemik'hale tse chesang tse loantšang lintho tse tsoang linaheng tse ling), ho ruruha ho sa feleng ha ho na thuso bakeng sa' mele. Hangata ho bakoa ke maemo a bophelo a kang khatello ea kelello le lijo tse fosahetseng, ho ruruha ho sa feleng ho etsahala ha tsamaiso ea 'mele ea' mele ea ho itšireletsa mafung e lula e ntša lik'hemik'hale tseo tsa ho ruruha - esita leha ho se na bahlaseli ba tsoang linaheng tse ling ho loantša.
Ka ho sebetsa ho fokotsa ho ruruha ho sa feleng, u ka khona ho itšireletsa khahlanong le maemo a 'maloa a bontšitsoeng hore e amana le ho ruruha, ho akarelletsa:
Haeba u nahana ho sebelisa ho ja, ho tlatsetsa, kapa mofuta leha e le ofe oa phekolo ea mofuta o mong bakeng sa ho ruruha, etsa bonnete ba hore u buisana le ngaka ea hao pele. Ho itlhokomela ka boithatelo le ho qoba kapa ho lieha tlhokomelo e tloaelehileng ho ka ba le liphello tse tebileng.
Lisebelisoa:
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. "Ho ruruha le lefu la Alzheimer." Neurobiol botsofali. 2000 21 (3): 383-421.
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Kiecolt-Glaser JK, Christian L, Preston H, Houts CR, Malarkey WB, Emery CF, Glaser R. "Ho imeloa kelellong, ho ruruha, le mokhoa oa yoga." Psychosom Med. 2010 72 (2): 113-21.
Mayo Clinic Health Letter, "Buzzed on Inflammation".
Reyes-Gordillo K, Segovia J, Shibayama M, Vergara P, Moreno MG, Muriel P. "Curcumin e sireletsa khahlanong le ho senyeha ha sebete ka matla ho rateng ka ho thibela NF-kappaB, tlhahiso ea li-cytokines tse nang le proinflammatory and stress oxidative." Biochimica le Biophysica Acta 2007 1770 (6): 989-96.
Simopoulos AP. "Bohlokoa ba karolelano ea omega-6 / omega-3 ea bohlokoa mafura a acids." Lihlahisoa tsa Meriana. 2002 (8): 365-79.
Ho Ho Ho CL, Ho Ho Ho, Joos GF, Ho Ho Ho KG. "Ho ruruha ho sa tloaelehang ha motho a le teng seputsong: ke tlhōlisano ea ho phehella phephetso ea ho phehella." Ho kula. 2008 63 (9): 1095-109.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.