Cuntada, Cabbiraadyada iyo Daawooyinka dabiiciga ah si loo yareeyo caabuqa
Iyada oo la yareeyo infekshanka joogtada ah - oo sidoo kale loo yaqaana heerka bararka hooseeya ama bararka infakshanka - waxaad awood u yeelan kartaa inaad difaacdo difaacadaada dhowr cudur oo waaweyn. Intaa waxaa dheer, in aad si fiican u hagaajisid cuntadaada iyo guud ahaan is-daryeelid, waxaad yareyn kartaa infakshanka dabadheeraad ah iyadoo la adeegsanayo walxo dabiici ah iyo daaweyn kale.
Hoos-u-dhigista oogada Dabcan
Halkan fiiri dhowr waji ah si loo yareeyo bararka dabiiciga ah:
Omega-3 Acid Fatty Acids
Cunto qaadashada cuntada dheeraadka ah ee ku jirta kiimikada omega-3 (oo si dabiici ah loo heli karo cuntooyinka sida saliidda kalluunka iyo saliidda qalalan ) oo hoos u dhigta astaamaha kansarka omega-6 oo laga helay cuntooyinka cas sida caanaha cas iyo waxyaabaha caanaha laga yaabo inay ka caawiyaan yaraynta caabuqyada iyo ilaalinta cudurrada sida naaska kansarka, rheumatoid arthritis , cudurka wadnaha , iyo neefta , sida ku cad baaritaan cilmi-baaris lagu daabacay 2002.
Sheegay in la joojiyo wax soo saarka walxaha wax lagu shubo, omega-3 dufanku waxay sidoo kale heli karaan foomka dheeraadka ah.
Dhirta
Cilmi-baaris hordhac ah ayaa soo jeedinaysa in dhir daawooyinka qaarkood ay kaa caawin karaan dhimista caabuqa. Daraasad xayawaan ah oo lagu daabacay 2007, tusaale ahaan, saynisyahannadu waxay ogaadeen in curcumin (oo ah dhismo laga helo cawska lafdhabarta ah) ay kor u qaadi karto borotiinka borotiinka ee lagu magacaabo cytokines. Daraasad baadhis ah oo la daabacay 2005-kii, baarayaashu waxay ogaadeen in geelu uu yareyn karo caabuqa si waxtar leh marka loo eego daawooyinka aan anti-inflammato ahayn (sida asbirin).
Nooc cusub ama la qalajiyey, labadaba ciriiriga iyo sinjiga ayaa loo isticmaali karaa karinta. Haddii aad ka fekereyso isticmaalka nooca daawada dabiiciga ah ee dadaalkaaga ah si aad u yareeysid barar, hubso inaad la tashatid dhakhtarkaaga ka hor inta aadan billaabin jadwalkaaga dheeraadka ah.
Yoga
Dadka si joogta ah u shaqeynaya yoga waxaa laga yaabaa in ay hoos u dhigaan heerarka interleukin-6 (calaamad muujinaysa caabuq), sida laga soo xigtay cilmibaaris 2010 ka kooban 50 haween ah.
Baaritaanka dhiigga ee ka-qaybgalayaasha, cilmi-baarayaashu waxay arkeen in kuwa ku shaqeeya yoga ay leeyihiin 41 boqolkiiba heerka hoose ee interleukin-6 marka loo eego kuwa aan ku dhaqmin yoga.
Faahfaahin dheeraad ah oo ku saabsan Faa'idooyinka Caafimaadka ee Yoga .
Cuntada ka hortagga cayayaanka
Ka dib marka cuntada lagu diiriyo cuntooyinka ka hortagga bararka ayaa sidoo kale loo tixgeliyaa daruuri si loo yareeyo caabuqa. Wax badan ka ogow cuntooyinka si aad u cuntid cuntooyinka ka hortagga bararka .
Siyaabo badan oo lagu yareeyo caabuq
Samaynta isbeddel caafimaad leh xagga cuntadaada iyo qaab nololeedkaagu waa inay noqdaan talaabada ugu horeysa ee yareyneysa bararka. Waxyaabaha soo socda ayaa laga yaabaa inay yeeshaan saameyn barar ah:
- maareynta walaacaaga (waxaa suurtagal ah in la caawiyo jirdhiska jirka sida fekerka iyo tai chi )
- iska ilaalinta sigaarka
- xaddididda qaadashada khamrigaaga
- jimicsi joogto ah
- helista hurdo ku filan
Hoos-u-dhigista infakshan
Si ka duwan sida infakshanka ba'an (oo ah habka difaaca jirka looga jawaabayo caabuq ama dhaawac marka la kiciyo kiimikooyinka caabuqa ee la dagaallama walxaha shisheeye), caabuq daba-dheeraada waxtar uma leh jirka. Caadi ahaan waxyeelada hab nololeedyada sida walaaca iyo cuntooyinka saboolka ah, infakshanka dabadheeraadku wuxuu dhacaa marka nidaamka difaaca jirka uu si joogto ah u sii daayo kiimikooyinka caabuqa - xitaa marka aysan jirin dagaalyahanno shisheeye oo dagaal kula jira.
Adigoo ka shaqeynaya si loo yareeyo bararka dabaysha, waxaad awood u leedahay inaad dhowrto dhawr xaaladood oo lagu muujiyey in uu cudurku kugu dhacay, oo ay ka mid yihiin:
Haddii aad ka fekereyso isticmaalka cuntada, dhamaystirka, ama nooc kasta oo daawo kale ah ee caabuqa, hubi inaad la tashatid takhtarkaaga marka hore. Is-daweynta xaalad kasta oo ka fogaato ama dib u dhigto daryeelka caadiga ah waxay yeelan kartaa cawaaqib xun.
Ilaha:
Akiyama H, Barger S, Barnum S, Bradt B, Bauer J, Cole GM, Cooper NR, Eikelenboom P, Emmerling M, Fiebich BL, Finch CE, Frautschy S, Griffin WS, Hampel H, Hull M, Landreth G, Lue L , Mrak R, Mackenzie IR, McGeer PL, O'Banion MK, Pachter J, Pasinetti G, Plata-Salaman C, Rogers J, Rydel R, Shen Y, Streit W, Strohmeyer R, Tooyoma I, Van Muiswinkel FL, Veerhuis R , Walker D, Webster S, Wegrzyniak B, Wenk G, Wyss-Coray T. "Inflammation iyo Alzheimer's disease." Da 'yarta nuujiyooley 2000 21 (3): 383-421.
Ururka wadnaha American. "Caabuqa, Cudurka Wadnaha iyo Istaroogga: Doorka C-Reaktit Protein".
Barbara G, De Giorgio R, Stanghellini V, Cremon C, Corinaldesi R. "Doorka caabuqa ee cillad maskaxeed xannuunsan?" Gut. 2002 51 Qalabka 1: i41-4.
Duncan BB, Schmidt MI, Pankow JS, Ballantyne CM, Dambe D, Vigo A, Hoogeveen R, Folsom AR, Heiss G; Halista Atherosclerosis ee Waxbarashada Bulshada. "Bararka hooseeya ee infekshan iyo horumarinta nooca 2aad ee sonkorowga: khatarta atherosclerosis ee beelaha wax baranaya." Sonkorowga. 2003 52 (7): 1799-805.
Grzanna R, Lindmark L, Frondoza CG. "Ginger - waa daawo dabiici ah oo leh daawo dabiici ah oo leh ficillo ballaaran oo ka hortag ah." Wargeyska Cuntada Cunnada 2005 8 (2): 125-32.
Kiecolt-Glaser JK, Christian L, Preston H, Houts CR, Malarkey WB, Emery CF, Glaser R. "Cadaadiska, bararka, iyo dhaqanka yoga." Psychosom Med. 2010 72 (2): 113-21.
Mayo Clinic Warqad Caafimaad, "Buunjiiray Caabuqa".
Curcumin wuxuu ka hortagaa waxyeelada beerka ba'an ee ku yimaadda habka lagu joojiyo NF-kappaB, waxsoosaarka cyokokine proinflammatory cytokines iyo cadaadiska oksidheerka. "" Cortiina waa Gordillo K, Segovia J, Shibayama M, Vergara P, Moreno MG, Muriel P. " Biochemica et Biophysica Acta 2007 1770 (6): 989-96.
Simopoulos AP. "Muhiimadda saamiga omega-6 / omega-3 waa astaamaha dufanka muhiimka ah." Farmashiyaha Biomed. 2002 56 (8): 365-79.
Van Hove CL, Maes T, Joos GF, Tournoy KG. "Xanuun dabadheeraad ah oo neefta ku dhaca: waa tartan joogta ah oo xal loo helo." Xasaasiyad 2008 63 (9): 1095-109.
Diidmada: Macluumaadka ku jira boggan waxaa loogu talagalay ulajeedooyinka waxbarashada oo kaliya maahan beddel talobixin, ogeysiin ama daaweyn dhakhtarka ruqsada leh. Loogama jeedo inuu daboolo dhammaan taxaddarrada suurtagalka ah, isdhexgalka daroogada, duruufaha ama saameynta xun. Waa inaad raadisaa daryeel caafimaad oo degdeg ah wixii arrimo caafimaad ah oo la tasho dhakhtarkaaga ka hor intaanad isticmaalin daawo kale ama isbeddel ku yimaada habkaada.