Beware of chronic inflammation causing bodily harm! Inflammation is the body's self-defense mechanism that calls on immune cells to fight foreign invaders, such as bacteria and viruses. In the absence of an inflammatory response, the wound may become purulent, and the infection may be fatal if severe. So a temporary acute inflammation like a cut on a finger is not a bad thing, but if the inflammation persists for too long, or occurs in an unwanted place and becomes chronic, it can be a disaster.
Liu Suying, a nutritionist, pointed out that during the inflammation process, the recruited immune soldiers will kill the enemy by releasing inflammatory mediators, free radicals and other chemicals; After the pathogenic bacteria are killed and eliminated, the white blood cell soldiers should withdraw from the battlefield, and the tissue will begin to repair, so that the cut wound can be recovered. chemicals that cause damage to healthy cells or tissues.
Chronic inflammation is a long-term systemic reaction that can cause damage to the body.
Acute inflammation is a short-term reaction that only occurs where the problem occurs and does not cause a problem. Chronic inflammation is a long-term, systemic reaction that can cause damage to the body damage. Liu Suying said that currently known diseases related to chronic inflammation, such as arthritis, cystitis and other diseases with the word "inflammation"; also allergies, autoimmune diseases, cardiovascular diseases, diabetes and cancer.
Redness, swelling, heat, and pain are typical symptoms of inflammation. When there are symptoms, it means that the body is inflamed. It is best to pay attention to the progress of inflammation. no need to actHeart. If the inflammation persists and becomes more severe, in addition to seeking medical treatment, it is recommended to adopt an "anti-inflammatory diet" to control it. Liu Suying added that if you suffer from allergies or arthritis, regardless of whether there is redness, swelling, heat and pain, you should actively adopt an anti-inflammatory diet to avoid tissue and organ damage caused by long-term chronic inflammation.
Foods with omega-3 fatty acids and low-cholesterol diets can reduce inflammation
Liu Suying said that according to current research data, excessive intake of saturated fat, trans fat, and omega-6 fatty acids can lead to inflammation; while those rich in omega-3 Fatty acid foods and a low-cholesterol diet can reduce inflammation. High blood sugar can also promote inflammation, so drinking sugary beverages, eating sugary foods and refined starchy foods often can lead to inflammation; foods rich in fiber can help prevent inflammation.
Carotenoids and flavonoid phytochemicals in vegetable and fruit phytochemicals have anti-inflammatory and antioxidant effects; Vitamins C and E also have antioxidant and anti-inflammatory properties. oxidation. Vitamin D can help regulate inflammation, and taking more foods rich in vitamin D and proper sun exposure can also help vitamin D synthesis, which is beneficial for inflammation control.
Liu Suying said that maintaining a healthy weight is an important key to preventing chronic inflammation. Obesity will increase the inflammatory index and increase the risk of cardiovascular disease and diabetes due to systemic and long-term inflammation. Therefore, it is best for people who are overweight to lose weight. In addition, proper physical activity and smoking cessation can help reduce inflammation.
Anti-inflammatory dietary guidelines 1. More white meat, less red meat
Intake more fatty fish, seafood, chicken, duck and geeseand other poultry; eat less livestock such as pigs, cattle and sheep. Omega-3 fatty acids have anti-inflammatory effects. Eat more foods rich in omega-3 fatty acids, such as sardines, saury, mackerel, salmon, tuna and other green-backed deep-sea fish to help fight inflammation. In addition, the unsaturated fatty acid content of poultry is higher than that of livestock, and the principle of meat intake in an anti-inflammatory diet is "more white meat and less red meat".
2. Cook foods with fats rich in omega-9 fatty acids
Animal oils, such as lard or tallow, are rich in saturated fats, while vegetable oils in general are rich in omega-6 fatty acids, both of which promote inflammation; while omega Because omega-9 fatty acids are not involved in the inflammatory response, oils rich in omega-9 fatty acids, such as olive oil and camellia oil, can be used instead of general animal and vegetable oils for cooking and cooking.
3. Eat less fried and high-fat foods
General cooking oil is either rich in saturated fat or rich in omega-6 fatty acids. Eating too much will cause inflammation, so it is advisable to eat less fried, high-fat foods.
4. Stay away from bad fats
Eat less foods rich in trans fatty acids, such as vegetable butter, hydrogenated oils, etc., as well as biscuits and snacks made with these oils.
5. Eat "sugar"
High blood sugar can cause inflammation, it is best to eat more whole grains and roots, and less refined starches such as biscuits, bread, and white rice. If you can only eat white bread, white rice, etc., you can delay the rise of blood sugar through food matching, such as eating meat and vegetables at the same time.
6. Quit "sugar"
Drink less sugar-sweetened beverages such as fruit juice, soda, hand shake tea, and biscuits and snacks with added sugar.
7. MoreEat fruits and vegetables
Fruits and vegetables are rich in nutrients such as phytochemicals, fiber and vitamin C that help to fight inflammation Bright fruits and vegetables, eat according to the rainbow principle.
8. Include herbs and spices in your diet
Many herbs and spices contain anti-inflammatory or antioxidant phytochemicals, so use more rosemary, curry turmeric, ginger, garlic and other cooking foods.
◎ Image source/Provided by Dazhi Image/shutterstock ◎ Source/Liu Suying nutritionist
No comments:
Post a Comment