A châng chuan i chau a, ruh a na a, i taksa pum puiah a na i nei em? Chauhna mai maiah i ngai mai thei. Mahse a chhan chu i taksaa inflammation sawifiah theih loh vang a ni thei. Hei hi kan ei leh in nen a inzawm tlat a ni. Chuvangin vawiinah hian inflammation hi eng nge a nih, eng eitur nge a tipung tih leh hrisel taka kan awm theih dan tur leh kan pumpelh theih dan tur kan sawi dawn a ni.
A awlsam zawngin ‘inflammation’ chu eng nge ni?
Microorganism, chu chu hrik, i taksaah a lut ang tih han ngaihtuah teh. Tichuan i taksa immune system chu sipai ang maiin hna a thawk ta a ni. He sipaite hian chu hrik chu do turin an kal thin. He insual avang hian chu hmun chu a sen a, a hring a, a lum bawk. Hei hi ' inflammation ' kan tih chu a ni. Hei hi a takah chuan taksa tidamtu process tha tak a ni.
Mahse, hetah hian buaina chu a awm. A châng chuan pawn lam natna hrik awm lo pawh ni se, kan taksa natna dotu (immune system) hian chhan awm lovin a inbei ṭan ṭhin. Mahni cell te a do ang maiin. Hei hi a hlauhawm hle. Hei hi natna thenkhat Ankylosing Spondylitis ang chi ah te pawh a thleng thin . Hetiang chi chronic inflammation hian natna tam tak, ruh natna, thinlung natna, leh zunthlum te a thlen theihna a tipung a ni.
Thu lawmawm tak chu kan ei leh in thlak danglamin he a tul lo inflammation hi control theihna nasa tak kan nei a ni.
Chuvangin, inflammation tipungtu ei tur ber berte chu engte nge ni tih i lo en ang u.
Kan nitin nunah kan eitur thenkhat hi a takah chuan kan taksaa inflammation tipungtu spark te tak te ang mai an ni. He list hi en la, i hriat chian leh hriat loh en rawh.
| Chaw ei tur chi hrang hrang | Engvangin nge hengte hi taksa tan a chhiat? (Engtin nge inflammation an siam?) | Entirna hman tlanglawn tak tak |
|---|---|---|
| Chaw siam chhuah (Processed Foods) te | He eitur ah hian Trans Fats a awmTrans fats (artificial oils) hian inflammation a thlen thin. Cholesterol tha lo (LDL) an tisang a, cholesterol tha (HDL) an tihniam bawk. Label-ah hian "partially hydrogenated oils" tih zawng rawh. | Packaged biscuit, cake, snacks, margarine chi hrang hrang. |
| Sugar leh artificial sweeteners te a awm bawk | Sugar tam lutuk hian taksaah inflammatory proteins cytokines an tih chu a tichhuak thin . Corn syrup, fructose, sucrose, leh maltose ang chi thil ziakna label-ah fimkhur rawh. Aspartame ang chi artificial sweeteners hian mi thenkhatah inflammation a thlen thei bawk. | Sugary drinks, eitur thlum tak tak, toffee, chocolate, sugary cereal te. |
| Sa processed leh sa sen te | Heng sa chi hrang hrangah hian saturated fat a tam hle a, hei hi taksaa inflammation nen a inzawm tlat a ni. | Sausage, Bacon, Ham, Salami, Sa, Bawnghnute, Vawk sa te a awm bawk. |
| Omega-6 tamna oil te | Taksa hian Omega-6 mamawh mahse, Omega-3 nen a inthlau a ngai a ni. Omega-6 chauh kan ei tam lutuk hian a chhanna a siam a, chu chuan inflammation a tipung a ni. | Mayonnaise hi sunflower oil, canola oil, soybean oil, leh peanut oil hmanga siam a ni. |
| Carbohydrates tihthianghlim a ni | Chungte chu an fiber leh nutrient tam tak laksak an ni tawh. Hei hian an digested rang tihna a ni a, chu chuan thisen sugar level a tisang nghal vat a ni. Hetianga sugar spike hian taksaah inflammation a thlen bawk. | Chhang (chhang var), buhfai var, crackers, pasta, noodles (buhfai var hmanga siam), French fries. |
Nitin nun a\angin entawn tur i la ang u?
Kamal kha han ngaihtuah teh. Kamal hian zing lamah cereal pakhat chu sugar nen a ei thin. Chawhnu lam ei tur chuan dawr atanga chicken fried rice leh sausage curry a nei a. Zan lamah chuan office-a tea an rawn pek nen chuan cream cracker biscuit engemaw zat a ei a. Zanriah atan chuan chhang a ei thin.
Tunah en teh... he chaw ei hian a chunga kan sawi tawh zawng zawng deuhthaw hi a nei vek tawh a ni lawm ni?
- Sugar leh refined carbohydrates: Cereal, buhfai hmin (buhfai var), crackers, chhang.
- Sa siam chhuah: sausage.
- Omega-6 rich oil: Buhfai hmin siamna atana hman thin oil.
Kamal hian hetiang ei leh in a zawm chhunzawm zel hian ruh natna, hahna, leh taksa hring ang chi symptoms a nei hi thil mak a ni lo.
Okay chuti a nih chuan engtin nge ka tih ang?
He thuziak i chhiar zawh hian i hlauthawng mai thei. "Aw, ka ei zawng zawng hi a dik lo vek." Mahse, lungngai suh. Hrilhfiahna tenau tak tak hmangin result lian tak tak kan hmu thei a ni.
1. Label chhiar thiam rawh: Store-a thil i lei dawnin thil siamna atana hman tur list chhiar thin ang che. "Partially hydrogenated oils", "high-fructose corn syrup", "sucrose" tih ang chi thumal a awm chuan, chu thilte chu a theih ang anga tihtlem rawh.
2. Substitution awlsam tak hmang rawh:
- Chhang var ai chuan chhangphut pum, atta chhangphut, a nih loh leh buhfai chhang .
- Buhfai var aiah buh sen (brown rice) ei thin ang che.
- In tur thlum ai chuan tui, watermelon, orange, belimal, a nih loh leh ranawara ang chi thil in rawh.
- Sa processed ai chuan sangha thar, vawk (vun hlih tawh), artui, leh legumes te, lentils, chickpeas, leh green beans te chu i eitur ah te dah la.
- Oil hrisel tak, extra virgin olive oil emaw coconut oil, omega-3s tamna, eitur siam nan a tlem berah hmang thin ang che.
3. Thil thar ei: I eitur ah thlai thar, thei leh thlai thar tam thei ang ber telh la. Chung zinga antioxidants te hian taksaa inflammation tihziaawmna turin a pui thin.
4. Damdawi lam thurawn zawng rawh: I ruh na reng reng, taksa na emaw, natna dang emaw i neih chuan chhungkaw doctor hnenah thurawn dil ngei ngei tur a ni. He inflammation hi damdawi lam thil dang avanga lo awm a ni thei. Chuvangin test leh enkawlna mumal tak neih a pawimawh hle.
Take-Home Thuchah a ni
- Taksa a inflammation hi a chang chuan thil tha tak ni mahse, persistent inflammation hi natna tam tak bul a ni thei.
- Kan ei tur processed foods, sugar, sa sen, oil thenkhat, leh refined carbohydrates te hi he inflammation tipungtu ber an ni.
- Store atanga thil i lei dawnin a label chhiar la, thil hrisel lo tak tak awmna ei tur lakah inthiarfihlim tum ang che.
- I ei leh in ah thlai thar, thei thar, whole grains, leh protein hrisel tak tak te dahin inflammation i control thei ang.
- Persistent symptoms i neih chuan guess suh, mahse doctor hnenah thurawn dil ngei ang che.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh