Saturated fatty acids – reduce sugar…unsaturated fatty acids – antioxidants help
Entered 2023.09.09 17:10 Views 6,674 Entered 2023.09.09 17:10 Modified 2023.09.10 09:56 Views 6,674 Eating fresh green vegetables, such as tomatoes rich in antioxidants, helps reduce inflammation. [사진=국립농업과학원]
If inflammation in the body persists for a long time, it can cause various diseases and accelerate aging. Preventing or eliminating inflammation early on can help maintain your health. What lifestyle habits cause inflammation? What should I eat?
I can’t quit the sweet taste… Excessive sugar in side dishes, bread-snacks, and drinks
Visceral fat in the stomach is one of the causes of inflammation. If too much fat accumulates in the abdominal cavity, it stimulates sensory nerves and causes an inflammatory response (data from the Korea Disease Control and Prevention Agency). If you have belly fat, be conscious of fatty foods and fried foods, but excessive consumption of sugar in side dishes, bread and snacks, and drinks is also bad. Sugar (carbohydrates) provides the calories needed for activity, but if consumed in excess, remaining fat may accumulate in the body. In particular, eating too much simple sugar, such as sugar, can significantly increase visceral fat and cause inflammation.
Overeating is a daily routine… If you do not move your body after eating because you feel comfortable
Dietary habits are most important in reducing inflammation. However, when high calories enter the body through meals, it is also necessary to move the body diligently. If you sit or lie down for a long time after eating, your blood sugar will soar and your intestinal health will deteriorate. Fat accumulates in the internal organs and ‘good’ cholesterol (HDL), which helps prevent inflammation, is reduced. Moving your body, such as walking for a while after a meal, helps manage blood sugar levels and control inflammation.
Perilla oil, olive oil… Blood vessels – oils that are good for preventing inflammation
Oil added to food also helps prevent inflammation. Perilla oil and olive oil are high in unsaturated fatty acids, which reduce ‘bad’ cholesterol (LDL) and are good for blood and blood vessels. It is easy to understand if you know that it is the opposite of the saturated fatty acids found in meat fats, etc. Adding perilla oil to fresh vegetables and fruits rich in antioxidants that reduce oxidation (damage-aging) in the body increases the health benefits. However, you should be careful that eating too much can lead to weight gain.
Tomatoes, watermelon, apples, onions, garlic… Whole grains such as brown rice and barley
Lycopene, which gives plants their red color, is a representative ingredient that reduces inflammation in the body. This is why tomatoes are good for preventing prostate cancer. Domestic watermelons have a higher lycopene content of 4.1 mg per 100 g than tomatoes (3.2 mg). Citrulline helps relieve symptoms such as inflammation, edema, nephritis, cystitis, and urethritis (data from the National Academy of Agricultural Sciences). Apples are high in dietary fiber, which is good for intestinal health, and ursolic acid contributes to preventing and alleviating inflammation. The allicin component in garlic and onions is good for preventing vascular disease caused by eating too much saturated fatty acid. Whole grains such as barley and brown rice are high in unsaturated fatty acids, which help improve inflammation and blood vessels.
2023-09-10 12:28:29
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