5 yam khoom noj rau kev noj qab haus huv

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Nrog lub hnub nyoog, pob qij txha hnav, thiab hnyav hnyav thiab khoom noj khoom haus tsis zoo tsuas yog ua rau qhov teeb meem loj dua. Yog tias koj suav nrog tsib cov zaub mov no hauv koj cov zaub mov, koj yuav ua rau koj cov pob qij txha noj qab nyob zoo ntev dua.

1. Gelatin

Gelatin yog ib yam khoom muaj protein, ib feem ntawm hydrolyzed collagen, uas tau los ntawm kev ua cov khoom siv tsiaj: tawv nqaij, pob txha thiab cov ntaub so ntswg ntawm cov tsiaj.

Raws li kev tshawb fawb los ntawm cov kws tshawb fawb los ntawm Keith Bara Functional Molecular Biology Laboratory, gelatin muaj cov as-ham uas lub cev xav tau los tsim collagen, cov protein uas tswj cov elasticity ntawm daim tawv nqaij, cov ntaub so ntswg thiab cov pob txha.

Cov kws tshawb fawb tau sim cov teebmeem ntawm gelatin ntawm lub cev siv cov neeg koom nrog uas tau txais kev ua haujlwm ua ntej gelatin ntxiv thiab ntawm cov ligaments cog qoob loo hauv chav kuaj. Hauv ob qho tib si, gelatin nce collagen ntau lawm, ua rau cov ntaub so ntswg muaj zog thiab elastic dua.

Gelatin tuaj yeem noj hauv jelly, aspic, kua zaub, txiv hmab txiv ntoo candied, khoom qab zib. Txhawm rau kom tsis txhob muaj calorie ntau ntau, koj tuaj yeem noj gelatin ua ntxiv. Nws yog qhov zoo los ua ke gelatin nrog vitamin C. Nws tseem tsim nyog rau lub cev tsim collagen.

2. Txiv hmab txiv ntoo

Hauv kev tshawb fawb los ntawm Boston University Medical Center, nws tau pom tias tsuas yog 10 cherries ib hnub tiv thaiv ib tus neeg los ntawm kev tawm tsam ntawm gout - kab mob ntawm cov pob qij txha thiab cov ntaub so ntswg cuam tshuam nrog cov kab mob metabolic. Siv 10 cherries txo qhov kev pheej hmoo ntawm kev tawm tsam los ntawm 35%.

Cherries kuj txo cov tsos mob ntawm osteoarthritis, ib tug degenerative sib koom kab mob nyob rau hauv uas pob txha mos cuam tshuam. Cov kws tshawb fawb ntawm lub chaw kho mob hauv Philadelphia tau pom. tias cov neeg mob osteoarthritis uas tau noj 453 grams (ob lub raj mis 8-ounce) ntawm cov kua txiv hmab txiv ntoo hauv ib hnub rau rau lub lis piam tau zoo dua: qhov mob thiab tawv nqaij poob qis, thiab kev sib koom ua haujlwm tau rov qab los. Tsis tas li ntawd, cov neeg tuaj koom tau txo qis ntawm C-reactive protein, qhov qhia txog kev mob.

Lwm qhov laj thawj ntxiv cov txiv hmab txiv ntoo rau koj cov zaub mov yog cov ntsiab lus siab ntawm ellagic acid, uas muaj cov tshuaj tua kab mob antioxidant thiab txo qhov mob, uas tej zaum yuav muaj txiaj ntsig zoo rau kev mob caj dab. Feem ntau ntawm ellagic acid muaj nyob rau hauv strawberries, raspberries, blackberries, thiab strawberries.

3. Pomegranate

Cov kua txiv pomegranate txo qis kev sib koom tes hauv osteoarthritis. Raws li ib feem ntawm kev kawm. Cov txiaj ntsig kev noj qab haus huv ntawm Pomegranate Nws tau raug pom tias polyphenol-nplua nuj pomegranate extract inhibits kev ua haujlwm ntawm cytokines IL-1 thiab TNF-α, uas yog lub luag haujlwm rau o.

Kuj nyob rau hauv chav kawm ntawm ib qho kev kawm. nws tau pom tias pomegranate extract txo qhov kev pheej hmoo ntawm mob caj dab hauv nas, thiab hauv cov neeg mob uas twb muaj lawm nws txo qhov mob sib koom tes thiab qib ntawm pro-inflammatory cytokines IL-6.

4. Cov ntses rog

Vim yog unsaturated omega-3 fatty acids, connective cov ntaub so ntswg tuav elasticity, tswj kev noj qab haus huv ntawm articular pob txha thiab qhov zoo ntawm intra-articular lubrication.

Cov kev tshawb fawb tau pom tias cov roj ntses tuaj yeem pab txo qis kev mob caj dab thiab txo lub sijhawm thaum sawv ntxov nruj hauv cov pob qij txha. Cov kws tshawb fawb tau xaus lus tias qee cov neeg mob tuaj yeem hloov cov roj ntses ntxiv rau cov tshuaj noj ib txwm tsis muaj mob.

Ntau cov omega-3 fatty acids muaj nyob rau hauv dub thiab liab caviar, tshiab mackerel, herring, salmon, sardines, thiab trout.

5. Txiv roj roj

Nyob rau hauv cov kab mob ntawm cov pob qij txha, raws li txoj cai, cov metabolism hauv pob txha mos yog impaired. Nrog rau kev hloov pauv hauv pob txha mos, nce qib ntawm nitric oxide tau pom hauv chondrocytes - pob txha mos hlwb.

Cov kev tshawb fawb tau pom tias oleocanthal los ntawm cov roj txiv roj roj muaj cov tshuaj tiv thaiv kab mob. Nws txo qhov tsim ntawm nitric oxide nyob rau hauv chondrocytes yam tsis muaj kev cuam tshuam rau cell viability.

Tsis tas li ntawd, oleocanthal tiv thaiv kev tsim cov pro-inflammatory enzymes COX-1 thiab COX-2. Cov txheej txheem ntawm kev ua ntawm oleocanthal yog tib yam li ibuprofen: nws txo qhov mob thiab txo qhov mob.

Tsis tas li, kev tshawb fawb. Hauv cov nas, nws tau lees paub tias cov roj txiv roj ua ke nrog cov vitamin D tiv thaiv cov pob txha tawg.

Nws raug pom zoo kom lub caij zaub xam lav nrog txiv roj roj, vim tias thaum kub siab tshaj 180 degrees, nws poob nws cov txiaj ntsig zoo. Nov yog qhov uas koj tuaj yeem kawm paub xaiv, khaws thiab siv cov roj txiv roj los khaws nws cov tsw thiab txiaj ntsig kev noj qab haus huv.

Los ntawm kev sib xyaw cov zaub mov noj qab haus huv no rau hauv koj cov zaub mov, koj yuav tuav cov ntaub so ntswg elasticity thiab kev noj qab haus huv ntawm kev sib koom tes ntev dua.