Taksa natna pawh i nei reng em? I ruhte chu a hring chhuak niin i hria em? A nih loh leh chhan awm lovin i chau a, nunna nei lovin i inhria mai em? A chang chuan heng thilte chhan hi i taksa chhunga hmuh theih loh ‘inflammation’ a ni thei bawk. Vawiin hian he inflammation hi eng nge a nih, kan ei leh in thlak danglam a, he natna hi kan thunun theih dan tur kan sawi dawn a ni.
He inflammation hi eng nge ni?
A awlsam zawngin sawi ila, inflammation hi kan taksain hliam, natna hrik, a nih loh leh thil hlauhawm tak a do theihna tur thil awmze nei tak a ni. Ngaihtuah teh, i kut i tan chuan a hmun chu a sen a, a hring a, a lum deuh bawk a ni lawm ni? Chu chu inflammation a ni. I taksa immune system hian hliam tihdam nan hna a thawk tihna a ni. Chuvangin chu chu thil tha tak a ni.
Mahse buaina chu he inflammation hi taksaah chhan awm lovin a awm chhunzawm zel atang hian a intan thin. Chronic inflammation kan ti a . Taksa chhungah mei te tak te, a chhuak leh chhuak zel ang mai a ni. Hetianga rei tak a awm chuan natna tam tak, thinlung natna, zunthlum, leh ruh natna bulpui ber a ni thei.
Thu lawmawm tak chu kan ei leh in hmang hian he chronic inflammation hi nasa takin kan control thei a ni. Chu chu anti-inflammatory diet tih awmzia chu a ni. Inflammation tiziaawm thei ei tur i ei tam bakah inflammation thlentu ei tur i ei tlem a ngai a ni.
Inflammation control tu dietary pattern lian ber berte chu engte nge ni?
Khawvel hmun hrang hrangah hian ei leh in dan lian tak tak hriat chhuah a awm a, chu chuan hei hi a pui a ni.
- Mediterranean Diet: Hei hian thlai thar, thei, legumes, whole grains, nuts, leh olive oil te a ngaih pawimawh ber a ni. Sangha hriak (salmon leh tuna ang chi) leh thil rimtui te pawh a pawimawh hle.
- DASH Diet: Hei hi Mediterranean diet nen a inang a, mahse chi ei tlem leh thau tlem zawk bawnghnute ei hi a ngaih pawimawh ber a ni.
- MIND Diet: Hei hi Mediterranean leh DASH diet te inzawmkhawm a ni. A bik takin thluak hriselna atan a hlawkthlak hle niin an ngai. Alzheimer’s ang natna laka invenna atan a pui thei bawk.
Eng diet pawh zawm ila, common thread chu processed foods, added sugars, leh unhealthy fats atanga a theih ang anga inthiarfihlim hi a ni.
Eng ei tur nge kan ei tur leh kan pumpelh tur?
Awle, tunah chuan kan plate-ah eng thil nge kan dah belh tur tih leh eng thil nge kan paih chhuah ngai tih i en ang u. Hei hi i tan chuan tanpuitu lian tak a ni ang.
| Inflammation tihziaawm thei ei tur leh i ei leh in ah telh ngei ngei tur | Thil inflammation tipungtu leh a theih ang anga tihtlem tur thil |
|---|---|
| Thlai leh thei thar: A bik takin thlai rawng dum (carrot, beetroot, tomato) leh hnah sen (spinach, kale) te. Hengte hi antioxidant-in a khat a ni. | Sugar leh sweetened drinks: Cake, biscuit, toffee, thei in tur packaged, soda te. Chungte chuan taksaa inflammatory cytokines siam chhuahna a tipung a ni. |
| Nga hriak nei: Nga salmon, tuna, mackerel, leh sardines te hian omega-3 fatty acids a pai tam hle a, hei hian inflammation tihziaawmna atan a tha hle. | Sa siam chhuah: sausage, bacon, meatballs, leh sa sen thau tamna (bawnghnute, vawk sa) ang chi thil te. |
| Whole Grains: Thlai chi hrang hrang, brown rice, oats, millet, leh barley te. Heng ei tur a fiber awm hian inflammation a ti tlem a ni. | Refined Carbohydrates: Chhangphut, roti, noodles, etc. chhangphut chi atanga siam. Chu ai chuan whole grains thlang zawk rawh. |
| Nuts leh nuts atanga siam thil: Cashew, peanuts, almonds, walnuts, leh soy atanga siam thil, tofu ang chi te. | Trans Fats: Hengte hi margarine, short-eats, leh packaged foods-ah te a awm fo thin. |
| Spices leh herbs: Turmeric (Curcumin hi a hlawkthlak hle), ginger, garlic, pepper, cinnamon. Hengte hi natural anti-inflammatory an ni. | Thau tamna bawnghnute atanga siam:Butter, cheese, bawnghnute pum pui. Chu ai chuan low-fat options thlang zawk rawh. |
In tur pawh i ngaihtuah a ngai em?
Ni e, a dik ngei ang. Kan in hian nghawng lian tak a nei bawk.
- Tui: Tui tam tak in hi a pawimawh hle.
- Tea: Green tea leh white tea te hian anti-inflammatory property an nei a.
- Coffee: Zirchianna atanga a lan dan chuan ni khatah cup 3-5 (sugar tel lo) in tam lutuk hian inflammation a tiziaawm thei a ni.
- Thei leh thlai tui thar (Green Smoothies): Sugar dah tel lova siam, spinach ang chi thlai hnah hring leh i duh duh thei hmanga siam in tur hi a hlawkthlak hle.
He ei leh in hian eng natna nge a puih?
Research hi kalpui mek a ni a, mahse inflammation tihziaawmna ei leh in hian a hnuaia natna lan chhuah dan hi a tiziaawm thei niin an ngai.
- Autoimmune natna: Entirnan, Rheumatoid Arthritis leh Psoriasis ang chi natna.
- Inflammatory Bowel Disease (IBD): Crohn natna ang chi natna.
- Lung natna leh thisen sang: Hetiang ei leh in zawm te hian heng natna te hi an vei theihna a hniam zawk.
- Asthma leh Allergy te a awm thei.
- Alzheimer natna leh rilru lam harsatna dangte.
A pawimawh ber chu hei hi taksa rihna tihtlem nan diet a ni lo . Hei hi nun hrisel takah a tel a ni. Mahse hetianga ei hian duh loh zawnga taksa rihna tihpunna chu a control thei bawk.
Engtin nge he zinkawng hi i tan?
Zan khata thil engkim tihdanglam a harsa a, chuvangin a te atanga tan la rawh.
1. Zawi zawiin inthlak danglamna siam rawh: Nitin i ei thin biscuit packet ai chuan thei chi khat emaw, nut thenkhat emaw ei thin ang che.
2. I plate chu rawng nen khat rawh: I ei leh inah thlai leh thei rawng hrang hrang i neih tam poh leh antioxidant i hmu tam zawk ang.
3. Processed foods tihtlem: Store-a lei sauce leh packaged soup ai chuan nangmah ngeiin spice siam la, nangmah ngeiin siam rawh.
4. Damdawi lam thurawn la rawh: Damdawi lam harsatna i neih chuan he ei leh in chi hi i tan hmain i doctor nen inbiakna neih hmasak a pawimawh. A châng chuan i doctor pawhin vitamin supplement i mamawh leh mamawh loh a hre thei bawk.
Food allergy i neih chuan chutiang ei tur pawh chu ei loh theihnghilh suh. Entirnan, gluten awmna ei tur buh leh barley te hian mi thenkhatah inflammation a tipung thei a ni.
Take-Home Thuchah a ni
- Chronic inflammation hi natna tam tak, lung natna, zunthlum, leh ruh natna te a thlen thei a ni.
- He inflammation hi kan ei leh in hian nasa takin a control thei a ni.
- I eitur ah hian thlai thar, thei, legumes, whole grains, sangha hriak leh nut te dah tel bawk ang che.
- Sugar, processed foods, trans fats, leh red meat te chu a theih ang anga tihtlem thin ang che.
- Hei hi taksa rihna tihtlem 'diet' aiin a tam zawk a, hun rei tak chhunga nunphung hrisel tura investment a ni.
- Ei leh in thlak danglam hmaa doctor nena inbiakna neih a pawimawh hle a, a bik takin damdawi lam harsatna dang i neih chuan.
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