Afotusɛm ntiantia
- Add one more vegetable or fruit to most meals.
- Work in a serving or two of fatty fish each week.
- Swap a daily sugary drink for water or unsweetened tea.
"Anti-inflammatory" abɛyɛ adetɔn asɛm. Wɔakyerɛw wɔ tii ne nhyirenmu ne nneɛma a ɛyɛ dɔla aduonu toa mu a wɔhyɛ wo bɔ sɛ ɛbɛsiesie wo apompɔnnan ne w'ahoɔden ne wo were. Emu dodow no ara yɛ gyegyeegye.
Adwene ankasa a ɛhyɛ aseɛ no yɛ komm na mfaso wɔ so kɛse. Wo nipadua de honam mu hyehyeɛ di dwuma da hɔ, ɛno na ɛma wo twa a abɔ wo ho yare anaa wo ko tia atiridiinini, ɛyɛ siesie a ɛba ntɛm na ɛdum bere a adwuma no awie. Ɔhaw no fi ase bere a saa kanea no nsan nkɔ akyiri koraa. Honam mu hyehyeɛ ketewaa a ɛhuru mfe pii no, wɔakyerɛ sɛ ɛfa nyarewa pii ho, na aduan a ɛwɔ wo prɛte mu no yɛ nneɛma a wo ankasa wubetumi atwe mu baako.
Aduan biako pɛ nyɛ adwuma kɛse. Su a wɔti mu wɔ asram pii mu no, ɛno na ɛho hia.
Nea honam mu hyehyeɛ a ɛkyɛ wɔ wo ho
Eyi nyɛ nankum a ɛyɛ yaw nko ho asɛm. Honam mu hyehyeɛ ketewaa a ɛkɔ so daa no fa koma yare, type 2 asikyiresampɛ, akwaa mu yare, ne nyarewa foforo a emu yɛ den ho, na Harvard Health de adwenemuhaw ne Alzheimer ka ho. Saa abrabɔ ne wo were ho abusuabɔ no fata sɛ wokɔ akyiri wɔ apɔwmuden site so. Aduandi kwan koro a ɛma honam mu hyehyeɛ dwo no, ɛyɛ sɛ ɛboa adwene a atim, na ɛno bi nti na aduandi pa ne sɛnea wote nka pa no taa nam ho.
Worente honam mu hyehyeɛ nka sɛnea wote tipae nka no. Ɛyɛ adwuma wɔ akyiri. Ɛno ankasa nti na aduandi su no ho hia, efisɛ woreyɛ biribi a wuntumi nte nka tee.
Aduan a ɛboa
Ha na nkuranhyɛ no wɔ. Aduan a etia honam mu hyehyeɛ no nyɛ nea ɛyɛ nwonwa anaa ne bo yɛ den. Emu dodow no ara yɛ afifide ne sradeɛ pa kakra, na ɛne Mediterranean aduandi kwan no hyia pɛɛ, nea Harvard Health frɛ no aduandi a etia honam mu hyehyeɛ no mu baako a ɛbɛn pa ara.
Aduan a ɛtaa ma honam mu hyehyeɛ dwo:
- Nnuaba ne atosode a ɛwɔ kɔla, nea ɛhyerɛn no, ɛno na eye. Aborɔbɛ, cherries, ankaa, ntoosi, nhaban a ɛyɛ ahabammono te sɛ spinach ne kale, broccoli, anyade. Nneɛma a ɛwɔ mu a ɛma wɔn kɔla no yɛ adwuma no bi.
- Nsuomnam a ɛwɔ sradeɛ te sɛ salmon, sardines, ne mackerel, ɛsiane wɔn omega-3 sradeɛ nti. Sɛ wodi nsuomnam a, bɔ mmɔden di mprenu wɔ dapɛn biara mu.
- Nnua aba ne aba, almond anaa walnut a wode wo nsa kura.
- Ngo dua mu ngo sɛ wo daa noa ne aduan mu ngo.
- Aburow a wonyaeɛ ho hwee mmom sɛ nea wɔaduru ho, oats, brown rice, aburow-mu paanoo.
Hwɛ sɛ aduan biako pɛ a anwanwadeɛ wɔ mu nni hɔ. Ɛyɛ su no nyinaa, afifide di kan, sradeɛ pa, aduan ankasa, ɛno na ɛsesa biribi.
Aduan a eye sɛ wote so kakra
Ɔfa foforɔ no, aduan a ɛtaa pia honam no kɔ honam mu hyehyeɛ fam bere a ɛyɛ wo aduandi no fa kɛse no ne:
- Anonne a asikyire wɔ mu, soda, ne asikyire a wɔde ka ho daa
- Carbohydrate a wɔaduru ho, paanoo fitaa, pastry, biscuit a wɔde sie pii
- Aduan a wɔakyew wɔ ngo mu
- Nam a wɔayɛ te sɛ hot dog ne sausage, ne nam kɔkɔɔ pii
Hwɛ asɛm no, *pii dodo*. Eyi ne ɔfa a ɛma aduan a etia honam mu hyehyeɛ no kɔ so yɛ nyansa. Burger a wodi wɔ aponto ase nyɛ ɔsɛe. Pastry a wode bata wo kɔfe ho nyɛ huammɔ. Botae no ne wo dapɛn no nyinaa kwan, ɛnyɛ aduan biako pɛ ahotew. Aduan kura awerɛkyekye, amammerɛ, ne abusuabɔ, na aduandi kwan a ɛbu eyinom nyinaa ani gu so no rentena nnaawɔtwe mmienu akyi.
Sɛnea wobɛhyɛ ase a wonnan w'asetena nyinaa ani
Ma adwene a ɛyɛ sɛ wobɛtwa ho mpo anaa Kwasida a wobɛtow wo kusukuasem no fa abien akyene no nkɔ. Aduan a etia honam mu hyehyeɛ tua nsakraeɛ nketenkete a ɛtumi tena kan:
- Fa ka ho ansa na woayi bi afi mu. Fa atosode anaa nnuaba biako bio ka prɛte ho wɔ wo aduan dodow mu. Apianeɛ no ba ankasa.
- Sesa daa ngo no ma ɛnyɛ ngo dua mu ngo a wode noa na wode yɛ aduan mu ngo.
- Sesa anonne a asikyire wɔ mu biako anaa abien da biara ma ɛnyɛ nsuo, nsuo a mframa wɔ mu, anaa tii a asikyire nni mu.
- Yi paanoo, mmɔre, ne pasta a wɔayɛ fi aburow a wɔnyaeɛ ho hwee mu a wotɔ dada no.
- Sɛ wodi nsuomnam a, fa biako anaa abien hyɛ dapɛn mu. Sɛ wonni a, fa wo ho to nnua aba, aba, ne afifide mu ngo so kɛse.
Yi biako. Ma ɛnyɛ adeɛ a ɛba w'ankasa ansa na wode foforɔ aka ho. Nsakraeɛ a wokura mu no boro nhyehyɛeɛ a edi mu a wugyae no so.
Kɔkɔbɔ a ɛsi hɔ pintinn
Aduan yɛ ɔboafoɔ, ɛnyɛ ayaresa. Sɛ wo ne yare a wɔahu ho, honam ankasa ho yare, yaw a ɛkɔ so, asikyiresampɛ, koma yare, aduandi haw ho abakɔsɛm te a, kasa kyerɛ wo dɔkota anaa aduan ho ɔbenfo a wɔahyɛ no din ansa na woayɛ nsakraeɛ kɛse wɔ w'aduandi mu, titiriw sɛ wofa aduru a ɛne aduan di nsɛm a. Wobetumi asiesie eyi ma ɛfata wo nipadua ne w'asetena ankasa.
Na asɛm a ɛyɛ brɛoo, efisɛ aduan ne dadwen kyekyere ho ntɛm. Sɛ adwene a ɛfa aduan "pa" ne "bɔne" ho hyɛ aseɛ yɛ wo hu anaa ɛyɛ den a, anaa sɛ ɛrepia aduandi anigyeɛ kɛkɛ no afi hɔ a, ɛno yɛ sɛnkyerɛnne a wonsan w'akyi. Eyinom nyinaa botae ne sɛ wobɛte nka pa na woagyina pintinn, ɛnyɛ sɛ wode adeɛ foforɔ a wobɛhwɛ so bɛka ho. Di afifide titiriw, aduan ankasa titiriw, bere dodow no ara. Ɛno ne ahintasɛm no nyinaa, na ɛyɛ ahummɔbɔ deɛ.
Mfiridihyia
- Harvard Health, Foods that fight inflammation
- Harvard Health, The best anti-inflammatory diets
- Cleveland Clinic, 5 Types of Foods That Cause Inflammation