9 Jenis Makanan yang Dapat untuk Mengurangi Peradangan

BERITA RAKYAT – Banyak makanan yang sering kita konsumsi tampak begitu enak dan menggugah selera. Namun, perlu diketahu dan diperhatikan kandungan nutrisi dalam setiap makanan yang kita konsumsi. Beberapa makanan dapat memperburuk kesehatan kita, ada banyak makanan anti-inflamasi yang enak, yang dapat meringangkan persendian, sakit jari, dan bahkan gejala rheumatoid arthritis (RA). Berikut ini beberapa makanan yang dapat mengurangi peradangan pada tubuh seseorang.

Minyak yang Baik

Menyimpan Minyak Goreng Sering Kali Salah, Begini Cara Tepatnya

Jika belum mulai memasak dengan minyak zaitun, sekarang saatnya untuk menggunakannya. Ini sangat kaya akan sam oleat, asam lemak omega-9 yang membantu meminimalkan peradangan. Minyak sayur untuk pilihan yang sehat seperti minya zaitu, anggur dan alpukat. Gunakan minyak zaitun extra virgin dalam memasak dan salad serta buat makanan bekerja lebih cepat untukmu. Ini baik untuk jantung dan otak. Resep Koki Medan

Ikan

Remboelan

Daging merah memiliki reputasi buruk karena suatu alasan. Kolesterol dan garamnya lebih tinggi, yang bisa memicu peradangan. Untuk mendapatkan protein, beralihlah ke ikan seperti ikan salmon, kakap, tuna, cod, teri atau ikan lele yang tinggi akan asam lemak omega 3 dapat membantu mengurangi peradangan. Jika benar-benar menginginkan steak, pilihlah olahan daging sapi yang diberi rumput laut. Ini lebih tinggi dalam asam omega sehat. Tetapi jika dirimu siap untuk beberapa ikan, periksa beberapa jenis ikan terbaik untuk dimakan.

Kacang

6 Jenis Kacang Ini Tetap Segar Meski Disimpan Bertahun-Tahun

Diantara waktu makan, cobalah untuk menyisipkan kacang untuk camilan, misalnya seperti kacang kenari, almond, dan hazel. Makanan tersebut juga tinggi asam lemak omega-3 dan membuat camilan enak seperti biji bunga matahari.

Buah-buahan

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Selain itu dapat juga mengganti mekanan ringan olahan dengan berbagai buah-buahan seperti apel, blueberi, ceri, raspberi, dan stroberi. Menurut Arthritis Foundation, antioksidan dalam buah-buahan dan sayuran segar membantu tubuh melawan radikal bebas yang dapat menyebabkan kerusakan sel.

Bawang Putih

Jangan Takut Untuk Makan Bawang Putih Kerana Ia Mempunyai Banyak ...

Bawang putih memiliki rasa yang enak namun juga membuat bau mulut sesudah mengonsumsinya. Tetapi bawang putih memiliki khasiat baik untuk persendian yang bengkak menurut penelitian dari tahun 2009. Bawang putih dapat dikonsumsi sebagai bumbu dalam setiap masakan.

Herbal

9 Popular Herbal Medicines: Benefits and Uses

Herbal telah digunakan semala berabad-abad untuk meningkatkan kesehatan dan penyembuhan. Jamu segar, seperi basil, thyem dan oregano adalah pilihan lezat untuk digunakan dalam masakan dan menjadi sumber antioksidan yang bagus. Sebuah ulasan 2010 bahkan menunjukkan bahwa herbal.

Cokelat

Ini Dia Tempat Terbaik di Seluruh Dunia untuk Berburu Cokelat

Untungnya, makanan sehat tidak berarti melawan yang manis-manis. Cokelat setidaknya 70% kako murni adalah berguna untuk mengurangi peradangan. Makanan penutup lain yang rendah lemak dan berat dalam buah-buahan dan kacang-kacangan yang disebut sebelumnya, juga merupakan cara yang bagus untuk menjaga peradangan tetap rendah.

Makanan Tinggi Serat

Daftar Makanan Tinggi Serat yang Harus Ada di Menu Anda

Serat diketahui dapat menurunkan protein C-reaktif (CRP), suatu zat yang ditemukan dalam darah kita yang menunjukkan adanya peradangan. Makanan tinggi serat seperti, biji-bijian, kacang polong, sayuran dan buah. Mengonsumsi biji-bijian utuh seperti oatmral, beras merah, dan terigu memastikan tingkat serat yang lebih tinggi. Tetapi jika dirimu memiliki alergi gluten, biji-bijian utuh yang terbuat dari gandum dapat memberikan kontribusi terbaik secara drastis terhadap peradangan.

Alpukat

Sumber Omega-3, Kenali Manfaat Alpukat Mentega

Tidak seperti kebanyakan buah-buahan, alpukat kaya akan lemak tak jenuh dan tinggi vitamin E dua sifat anti-inflamasi terkait dengan penurunan risiko kerusahan sendiri yang terlihat pada osteoarthritis dini. Mengonsumsi alpukat secara rutin juga dapat berkontribusi untuk mengatur kadar kolesterol.

Untuk mencegah peradangan, hindari makanan olahan seperti daging kemasan, kue, keripiki, dan makanan ringan lainnya. Selain itu kurangi lemak, jenuh, garam dan gula yang tidak sehat yang terkait dengan peradangan.

(AL)

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