Tải về Anti inflammatory diet - Anti inflammatory recipes - v1.3

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Inflammation is part of the process by which the immune system defends the body from harmful agents, such as bacteria and viruses. In the short term, it can provide a useful service, although it may also cause discomfort.

The anti-inflammatory diet is an eating plan designed to prevent or reduce low-grade chronic inflammation, a key risk factor in a host of health problems and several major diseases. The typical anti-inflammatory diet emphasises fruits, vegetables, lean protein, nuts, seeds, and healthy fats.

Types of Foods to Eat
Research suggests that people with a high intake of vegetables, fruits, nuts, seeds, healthy oils, and fish may have a reduced risk for inflammation-related diseases. In addition, substances found in some foods (especially antioxidants and omega-3 fatty acids) appear to possess anti-inflammatory effects.
Foods high in antioxidants include:

• Berries (such as blueberries, raspberries, and blackberries)
• Cherries
• Apples
• Artichokes
• Avocados
• Dark green leafy vegetables (such as kale, spinach, and collard greens)
• Sweet potatoes
• Broccoli
• Nuts (such as walnuts, almonds, pecans, and hazelnuts)
• Beans (such as red beans, pinto beans, and black beans)
• Whole grains (such as oats and brown rice)
• Dark chocolate (at least 70 percent cocoa)
Foods high in omega-3 fatty acids include:
• Oily fish (such as salmon, herring, mackerel, sardines, and anchovies)
• Flaxseed
• Walnuts
• Omega-3-fortified foods (including eggs and milk)
There's also some evidence that certain culinary herbs and spices, such as ginger, turmeric, and garlic, can help alleviate inflammation.
Foods to Avoid
Omega-6 fatty acids (a type of essential fatty acid found in a wide range of foods) are known to increase the body's production of inflammatory chemicals. Since omega-6 fatty acids help maintain bone health, regulate metabolism, and promote brain function, you shouldn't cut them out of your diet altogether.
However, it's important to balance your intake of omega-6 fatty acids with your intake of omega-3 fatty acids in order to keep inflammation in check.
Foods high in omega-6 fatty acids include:
• Meat
• Dairy products (such as milk, cheese, butter, and ice cream)
• Margarine
• Vegetable oils (such as corn, safflower, soybean, peanut, and cottonseed oil)
An injury or illness can involve acute, or short-term, inflammation.
There are five key signs of acute inflammation:
• Pain: This may occur continuously or only when a person touches the affected area.
• Redness: This happens because of an increase in the blood supply to the capillaries in the area.
• Loss of function: There may be difficulty moving a joint, breathing, sensing smell, and so on.
• Swelling: A condition call edema can develop if fluid builds up.
• Heat: Increased blood flow may leave the affected area warm to the touch.
These signs are not always present. Sometimes inflammation is “silent,” without symptoms. A person may also feel tired, generally unwell, and have a fever.
Symptoms of acute inflammation last a few days. Subacute inflammation lasts 2–6 weeks.
Measuring inflammation
When inflammation is present in the body, there will be higher levels of substances known as biomarkers.
An example of a biomarker is C-reactive protein (CRP). If a doctor wants to test for inflammation, they may assess CRP levels.
CRP levels tend to be higher in older people and those with conditions such as cancer and obesity. Even diet and exercise may make a difference.
Causes
Inflammation happens when a physical factor triggers an immune reaction. Inflammation does not necessarily mean that there is an infection, but an infection can cause inflammation.
Acute inflammation can result from:
• exposure to a substance, such as a bee sting or dust
• an infection
When the body detects damage or pathogens, the immune system triggers a number of reactions:
• Tissues accumulate plasma proteins, leading to a buildup of fluid that results in swelling.