Healthy diet is a very important habit of maintaining physical health.There are many ways to eat a healthy diet, one of which is called anti -inflammatory diet.A recent Australian study reminds that eating more anti -inflammatory food will help maintain muscles.In fact, previous studies have shown that anti -inflammatory diet can prevent many chronic diseases.
Eating more fruits and fruits can increase muscle
This study analyzed 200 people 65 ~ 85 elderly people.Diet record.Researchers not only evaluated the health, grip, walking and gait of the participants muscle and bones, but also scanned and body components.
Studies have found that those elderly people with lower inflammatory indexes have higher muscle quality and strength compared to old people with higher inflammatory indexes.Researchers believe that the incidence of chronic muscle skeletal diseases such as muscle reduction in the elderly has continued to rise, and diet is one of the important factor.
In terms of food types, whole grains, fruits and vegetables, green tea or black tea are anti -inflammatory foods. Among them, vegetables and fruits in the ideal anti -inflammatory diet should account for 2/3.In terms of protein, the best source is fish, poultry, eggs, lean red meat, low -fat dairy products, soy foods, nuts, etc., as much as possible to eat and process meat.In addition, reducing the intake of saturated fatty acids and trans fatty acids is conducive to forming the bodys internal environment.
The cooking method of the anti -inflammatory diet should be healthy, and it should be mainly fried, fried, fried, baked and other methods.Fried foods contain more trans fatty acids.
A study published in the "American Heart Society Magazine" shows that green leafy vegetables (spinach, cabbage, lettuce, bitter chrysanthemum, etc.), yellow vegetables (pumpkin, yellow peppers, beans, beans, beansFoods (wheat, oats, oats, rye, buckwheat, millet, etc.), fruits, coffee, tea, red wine and other foods are anti -inflammatory foods.These foods are rich in anti -inflammatory substances, including vitamins, carotene, flavonoids, and dietary fiber.And fine grains, red meat, processed meat, animal viscera, sugary drinks, etc. are inflammatory food.
Risk of Meat, Processing Food Effective Diseases
The opposite of anti -inflammatory diet will be given to the inflammatory diet.Health brings a crisis.The so -called inflammatory diet is food that can increase the level of human inflammation for a long time, such as sweet beverages and fried foods.A cross -section study of more than 90,000 Beijing residents published by researchers of the Ministry of Medicine of Peking University shows that a diet model of inflammation, namely staple food, meat, processed food, sugary drinks, and fruits and milk, milk, milkProducts, honey and jams are less intake, which can increase the risk of metabolic syndrome. People ≥50 are even more affected.
The results show that the diet mode can affect the risk of metabolic syndrome by affecting the level of the C -reactive protein, and reduce the inflammatory level (anti -inflammatory diet) by diet intervention, such as such as), such as anti -inflammatory diet), such as the anti -inflammatory diet), for exampleEat healthy foods such as fruits, dairy products, honey and jams, and eat less staple foods, meat, processing foods, sugary drinks and other unhealthy foods, which may have the effect of preventing metabolic syndrome.
A review of 4 million peoples analysis of 15 items found that the promotion of the inflammatory diet can increase the risk of 27 kinds of chronic diseases and early death.Researchers have found that strong evidence shows that the inflammatory diet is related to the seizures of heart disease, premature death, intestinal cancer, pancreatic cancer, respiratory tract cancer and oral cancer, and depression.
A study carried out by Harvard University in the United States shows that comparedThe risks increased by 38%, 46%, and 28%, respectively.
Diverse food, good matching before healthy
How to eat healthy?"Chinese Resident Dietary Guide (2022)" proposed 8 criteria: diverse food, reasonable matching; eating and balanced, healthy weight; eating more fruits and vegetables, milk, whole valley, soybeans; moderate amount of fish, poultry, eggs, lean meat, lean meat; Less salt and oil, control sugar and restrictions; regular meals, enough drinking water, etc.It is recommended that the balanced diet model, which is dominated by grain, takes an average of more than 12 kinds of food per day, and more than 25 kinds per week, which is reasonable.
"Oriental Healthy Diet Model" proposes to eat more vegetables and fruits, often eat fish and shrimp and other aquatic products, soy products and milk, and cooked light less salt.
A research in the United States analyzed 78 dietary guidelines to prevent chronic diseases. It was found that most of them recommend plant diets and reduce sodium salt and drinking.More than half of the guidelines encourage vegetables, fruits and whole grains.Other foods that encourage intake include beans, nuts/seeds, low -fat dairy products, fish/seafood, lean meat, as well as oily or fatty fish.Cardiovascular disease, diabetes, obesity and cancer guidelines are recommended to restrict or minimize the intake of refined carbohydrates.
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Reporter || Yan Sheng
Edit || Yan Hongbo
