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Anti-inflammatory diet rules, regulations, what makes it different from the standard diet
Table of Contents
1. She's overweight and inflamed
According to Marquesa A. et al. More than half of the European population is overweight or obese. Unfortunately, excess body fat has consequences for the body as a whole, which is related to its pro-inflammatory activity. Adipocytes (fat cells) in obese people are stimulated to secrete pro- inflammatory compounds such as interleukin 6 (IL6), the cancer death factor α (TNFα tumor necrosis factor).2. Diet and inflammation
Sears B. et al. list the basic changes that have occurred over the years in the way people who have the potential to induce inflammation eat. These include: increased intake of products with a high glycemic index of IG, increase in the consumption of omega-6, reduction in omega-3 fatty acids. How can these changes affect the severity of inflammation? However, let's start with what happens after consuming high-glycemic acid products.3. Fatty acids in the anti-inflammatory diet
The first goal of an anti-inflammatory diet is to reduce the intake of AA, a precursor to pro-inflamatory compounds. We include meat products in AA. As mentioned above AA can also be produced as a result of changes in omega-6 acids. Hence the need to reduce omega-6 fatty acids in the diet while increasing omega-3 fatty acid intake. How to do this? We should use vegetable oils with the highest omega-3 and lowest omega-6 content in the daily diet.4. Pro-inflammatory dietary index
Based on numerous studies conducted in 2011-2012 by the Cancer Prevention and Control Program at the University of South Carolina in Columbia, the Dietary Inflammatory Index was developed. Selected products and dietary ingredients were given a negative value if they exhibited anti-inflammatories; a value of 0 if they did not affect the inflammatory process; a positive one if they showed pro-inflamatory effects. This was done by observing the effect of certain products on the inflammation markers (IL1β, IL4, IL6, IL10, TNFα).5. How can we use this information in practice?
1) Limit intake of saturated fatty acids (SAF) and trans fats. The main source of SAF is animal products. According to the recommendations of the Institute of Food and Nutrition, we should consume up to 0.5 kg of meat per week. Although it is an excellent source of full-fledged protein, it is not easy to find, for example, other fats, fish or leguminous vegetables. 2) However, regular consumption of vegetable oils containing omega-3s and fish.6. Smooth strawberry with a powerful injection of polyphenols
Ingredients: berries 1 glass, strawberries ?? 1 glass of soda water half a glass.7. Cream soup with carrots, oranges and ginger is an excellent source of beta-carotene
Ingredients for 4 servings: carrot 1 kg, orange one piece, ?? fresh ginger about. 3 cm, vegetable extract 2 l, fresh coriander whichever you like, ‡ pepper and salt, gemstone spikes, ̊ rapeseed oil 5 teaspoons.
