Lijo tse thibelang ho ruruha, tseo hape li tsejoang e le lijo tse khahlanong le ho ruruha, ke morero oa ho ja o etselitsoeng ho fokotsa ho ruruha ho sa feleng, eo litsebi li lumellanang ka tsona, e phetha karolo ea bohlokoa ho nts'etsong ea maloetse a mangata, ho akarelletsa le COPD .
Le ha ho na molao o tiileng oa sejo se khahlanong le ho ruruha, leha e le hore ho na le lipatlisiso tse ngata ho eona e le phekolo ea ho ruruha ho sa foleng, lits'ebeletso tsa motheo tsa phepo li tšoana le leano le phetseng hantle la ho ja - ho ja li-veggies tse ngata, litholoana le liprotheine tse phetseng hantle le mafura, ha li ntse li fokotsa ho ja lijo tse ntlafalitsoeng haholo.
A re hlahlobeng ka hloko.
Li sebelisoa bakeng sa Lijo tsa Anti-Inflammation
Ho ruruha ke mokhoa oa tlhaho oa 'mele oa ho loantša maloetse. Ho utloisisitsoe hantle hore maloetse a mang a sa foleng - a kang ramatiki a lefu la ho ruruha, mafu a ho ruruha a malapa, le mokokotlo oa eczema - o lebisang ho ruruha ho sa foleng. Maloetse a mangata - botenya , khatello ea meriana , atherosclerosis , ho fokola ha masapo , Parkinson , kankere , ho tepella maikutlong le COPD - li amahanngoa le ho ruruha ho sa foleng.
Ho latela setsebi sa meriana ea bongaka, ho ruruha ho sa feleng ho etsahala ha tsamaiso ea 'mele ea ho itšireletsa mafung e lula e ntša lik'hemik'hale tse atisang ho ikarabella ho loantša lintho tse kotsi tse kang likokoana-hloko le libaktheria. Hangata ho bakoa ke maemo a bophelo a kang khatello ea kelello le ho hloka boikoetliso, ho ruruha ho sa feleng ho etsahala le ha ho se na bahlaseli ba tsoang linaheng tse ling ho loantša.
Kaha ho nahanoa hore phepo e nepahetse e bakoa ke ho ruruha ho sa foleng, ha ho makatse hore ebe ba ts'ebelang lijo ba lumela hore lijo tse khahlanong le ho ruruha li ka thusa "ho thibela" ho ruruha le ho thibela kapa ho phekola mafu a latelang:
- ho kula
- Alzheimer's
- asthma
- kankere
- lefu la tsoekere
- lefu la pelo
- maloetse a ho ruruha (lefu la ulcerative le lefu la Crohn)
- lefu le bohloko la bowel
- stroke
Lipatlisiso li lekane haholo hore na lijo tsa motho li na le tšusumetso e kholo ea ho ruruha ho sa foleng. Leha ho le joalo, lijo tse khahlanong le ho ruruha ha li khone ho baka kotsi, kahoo e ka 'na ea u khahla haeba u leka ho fokotsa maemo a' mele oa ho ruruha.
Lijo tse rekisoang ho ba khahlanong le ho ruruha
Le hoja buka e 'ngoe le e' ngoe eo u e balang ka lijo tse khahlanong le ho ruruha e le ea eona, e sothehileng haholo ka lijo, ka kakaretso, ho ja lijo tse tsoang lethathamong le ka tlaase ho tla u qala tseleng e nepahetseng. Mohlomong u tla hlokomela lintlha tsena tsa ho ja ha li fapane le ho ja lijo tse phetseng hantle.
- Ja mookoli oa litholoana tsa meroho le meroho - Jala poleiti ea hau e nang le meroho e tala le e phehiloeng - bonyane li-servings tse 9 ka letsatsi - ho tloha sehlopheng se seng le se seng sa 'mala' me u se ke ua lebala ka ho eketsa meroho e mengata ea makhasi. Khetha mefuta e 2 ho ea 4 ea litholoana tse ncha 'me u be le bonnete ba hore o kenyelletsa litholoana tsa antioxidant tse kang fragole le tse tala.
- Fumana lintho tse ntle ka lijo-thollo tse feletseng - Ja lijo tse 3 letsatsing la lijo tse feletseng tse kang raese e sootho, nyalothe, quinoa, amaranth, kapa buckwheat. Metsotsoana e seng mekae ea raese, udon kapa soba e ntle empa u fokotsa ho ja tsena tse peli ho isa ho tse 3 ka beke. Haeba ho khoneha, qoba phofo e halikiloeng - tšoeu kapa koro - hobane e se karolo ea lijo tse khahlanong le ho ruruha.
- Tsamaea lehlakoreng la lijo tsa leoatle - Ja lijo tsa leoatleng, ho akarelletsa le saalmon, sardine, anchovies, herring, le (tse ling) shellfish. Lijo tse jeoang ke leoatle tse nang le ts'ehetso e ts'oaretsoeng kapa tse hlaha-e nkiloe hantle. Ho phaella moo, litlhapi tse nyane tse nang le metsi a batang li na le lisebelisoa tse ngata tsa mercury le oli e ngata ka ho fetisisa ea omega-3, e leng e lakatsehang ka ho fetisisa lijong tse khahlanong le ho ruruha.
- Khetha likokoana-hloko tse ngata tse thehiloeng limela - Qala ka li-serving tse peli ho tse peli tsa linaoa le limela tsa letsatsi. Ebe o eketsa tšebeliso e 'ngoe ea protheine ea soy e kang tofu kapa edamame.
- Ha o khetha liprotheine tse ling - Ha liprotheine tse thehiloeng limela li sa li khaola, khetha li-2 servings ka beke ea lihlahisoa tsa lebese, tsa linku kapa tsa pōli, le tse 1 tsa lijo tsa nama tse kang khoho, turkey kapa konyana.
- Thabela mafura a EFA le a phetseng hantle - Khetha oli e hlokahalang e nang le mafura ka mokhoa o hloekisitsoeng oa tlhapi kapa omega flax. Tšoara linate tse ngata kapa lipeo, tse kang walnuts kapa lialmonde. Olive, lepa le oli ea sesame li ntle ho pheha. Lioli tse nang le liphatsa tsa lefutso - joaloka soya, poone, canola kapa oli e meng e kopantsoeng - ho boleloa hore li tlatsetsa ho ruruha.
- Itlhokomele ho metsi - Noa metsi a mangata le tee e tala. Bonyane likhalase tse 8, tse robeli tsa ounce ka letsatsi.
- Phomo e ntle e monate? -- Ha ho bothata. Leka likarolo tse nyenyane tsa lijo tse nang le phepo e ntle, e kang litholoana tse omisitsoeng, tse sa tsoehang, tse sa hlahisoang ke litholoana, litholoana le litholoana tse seng kae tsa chokolete e lefifi (70% ea kakao).
Lijo tse lokelang ho qoba ho ja lijo tse khahlanong le ho ruruha
Li-Purporters tsa lijo tse khahlanong le ho ruruha li bolela hore lijo tse nang le Omega-6 fatty acids li lokela ho jeoa ka mokhoa o lekanyang ha li ntse li ja ha li ntse li eketsa tlhahiso ea tlhaho ea lik'hemik'hale tse chesang 'meleng. Hobane ho na le melemo e meng ea bophelo bo botle bo tsoang ho Omega-6 fatty acids - ba thusa ho boloka bophelo bo botle ba masapo, ho laola metabolism le ho khothalletsa boko bo sebetsa - ha baa lokela ho felisoa ka ho feletseng. Ho e-na le hoo, ho lekanngoa ha Omega-6 fatty acids le Omega-3 fatty acids e khothalletsoa.
Ka tlase lethathamo la lijo tse phahameng ho Omega-6 fatty acids:
- nama
- lebese, chisi, botoro, ice cream le lihlahisoa tse ling tsa lebese
- margarine
- oli ea meroho (poone, setopo, ho penta, ho pota-potiloe, pereane le oli ea soya.)
Seo Patlisiso e se Buang
Le hoja lipatlisiso tsa saense li fokolloa mabapi le melemo ea lijo tse thibelang ho ruruha ho COPD, lipatlisiso tse fumanehang li fana ka maikutlo a hore ho latela lijo tse khahlanong le ho ruruha ho ka thusa ho fokotsa protheine ea C-reactive, ntho e 'ngoe' meleng e fumanoang liemong tse phahameng ha ho ruruha ho teng.
Ho feta moo, bonyane ho na le bopaki bo bong ba hore phepo e khahlanong le ho ruruha e ka thusa ho fokotsa ho ruruha ha nako e telele, mafu a amanang le ho ruruha a kang lefu la tsoekere, lefu la metabolism le botenya.
Etsa bonnete ba hore o ka hlahloba mofani oa hao oa tlhokomelo ea bophelo pele o qala sena, kapa mofuta ofe kapa ofe oa ho ja.
Lisebelisoa
Jen Hoy. Guide ea ho pheha ea Whole Foods. Dijo e thibelang ho ruruha: Ho hotetsa "Mahare" Ka hare.
Peter Kardos, MD le Joseph Keenan, MD. Ho sebetsana le COPD: Mafu a Multicomponent a khannoang ke ho ruruha. Ikopelitsoe. 2006; 8 (3): 54. E hatisitsoe Inthaneteng ka la 31 August.
Cathy Wong, > .com Alternative Medicine Guide. Dijo tse khahlanong le ho ruruha. La 23 September, 2011