The body is always inflamed, what should I eat?
Inflammation in the body is actually a common occurrence in our daily life.
An occasional sore throat, inflamed eyes, or swollen gums are all signs of inflammation.
Some time ago, the dog broadcast a live broadcast. After that, the throat was uncomfortable for a few days, and then it started to hurt when he didn't pay attention to his diet.
It's not good for the body to have an inflammatory reaction every day, but it's not bad either, because the body's overreaction to the virus or its slowness is not good.
For example, some people love to have acne on their faces, and many people are more concerned about polycystic ovary problems, etc., in fact, it is related to the excessive inflammatory reaction of the body.
Next you will see:
What is the inflammatory response?
The relationship between inflammatory response and diet
Inflammation is a common clinical pathological process, and it is also an anti-disease response of the body, which can occur in tissues and organs in various parts of the body.
When the body is strong and the pathogenic factors are weak, the body can overcome the pathogenic factors, inflammation is eliminated, and damaged tissues are repaired.
When the constitution is relatively weak and the pathogen is in a dominant state, the local inflammatory lesions will continue to expand. It can eventually lead to systemic infection.
And when the physique and the pathogenic factors are evenly matched, the body's resistance is poor, the pathogen cannot be eliminated in time in the body or the stalemate is due to incomplete treatment, etc.
Inflammation can easily become chronic.
Once the body's resistance decreases due to fatigue or other reasons, the pathogenic factors will rampant again.
lead to acute flares of inflammation;
When the body's resistance becomes stronger, the pathogenic factors will be inhibited, and the inflammation will be reduced. But the repeated inflammation caused by this is actually bad for the body tissue.
Not only will it cause more tissue damage, but it will also bring certain difficulties to the treatment.
But this does not mean that there is a bad inflammatory response, a normal inflammatory response is necessary,
However, if the inflammatory response is too high for a long time without the invasion of foreign pathogenic factors, it will damage the body, and the risk of diseases such as facial acne and chronic diseases will be much higher than ordinary people.
And daily dietary problems, to a certain extent, can lead to an increase in the body's inflammatory response.
Carbohydrates and Inflammation
Consuming a lot of refined white rice noodles and sweets will not only quickly raise blood sugar, but also increase the body's inflammatory response because of the blood sugar response it causes.
There is a lot of evidence for this. But why?
When blood sugar falls, insulin B levels rise, which reduces the inflammatory response.
Therefore, the dog recommends that you replace part of the refined white rice noodles with coarse grains and beans every day. Such slow-digesting foods can not only smoothen the blood sugar response after meals, but also make the body more beneficial to the control of inflammation.
protein and inflammation
Regarding the relationship between protein and inflammation, some of the current research results are that when plant protein replaces part of animal protein in the diet, it will help to reduce the inflammatory response.
In addition, the choice of meat intake is mainly judged by its fat content and cooking method.
Omega-6 fatty acids and saturated fatty acids in fat have been shown to be detrimental to the control of inflammatory responses.
Among the cooking methods, barbecue and smoking have also been shown to produce pro-inflammatory substances.
And don't many people especially like to eat meat with a little burnt flavor? The end products of glycosylation produced by the Maillard reaction in this are also pro-inflammatory substances.
Fat and Inflammation
Both omega-3 fatty acids and omega-6 fatty acids are the more familiar essential fatty acids, and they have a lot to do with inflammation.
As mentioned above, omega-6 fatty acids increase inflammation, while omega-3s help reduce inflammation.
Therefore, when choosing cooking oil, replacing part of the cooking oil with flaxseed oil and part of the meat with fish can help reduce inflammation.
In addition, it is worth mentioning that artificial trans fatty acids have also been proven to be a strong pro-inflammatory ingredient, so you should eat less cakes made of margarine, snack products with hydrogenated vegetable oil, and fried foods.
The relationship between fruits and vegetables and inflammation
In fact, when discussing the relationship between fruits and vegetables and inflammation, the discussion is actually the anti-inflammatory effect of some of the antioxidant components.
In particular, antioxidants such as polyphenols can not only eliminate free radicals, but also promote liver detoxification.
In our diet, fruits and vegetables contain the largest proportion of polyphenols, so it makes sense that the dietary guidelines for Chinese residents require everyone to ensure that they consume fruits and vegetables every day.
Dogs recommend that everyone, whether it is fruits or vegetables, try to diversify the color as much as possible, because in this way, the antioxidants in them will also be diversified.
In addition, dietary fiber rich in vegetables, fungi and other foods also has a certain anti-inflammatory effect, so you must eat enough vegetables a day!
Vegetables are best a pound a day, and the ratio of vegetables to fish is 3:1.
Speaking of which, to sum up, the above dietary recommendations are actually consistent with preventing many chronic diseases.
Therefore, if you want to reduce the body's inflammatory response, including the lack of acne on the face and the regulation of polycystic problems, the diet must be balanced and nutritious.
references
[1] Chen Jingguo, What is inflammation? What is the cause of inflammation? [J] Bulletin of Biology 2001.36(2):44