Blueberries or monk? Salmon or sausage?
the Date to another when repeated such choices have the effect of a slight inflammation, which may smolder in the body asymptomatic.
Mild or also called low-grade inflammation is one of the risk factor in many disease pathogenesis. It can contribute to, for example, cardiovascular disease, type 2 diabetes, cancer and other chronic diseases development.
– Mild inflammation is a chronic disease pathogenesis and progression as one piece of the puzzle, a licensed nutritionist Reijo Laatikainen said.
Mild inflammation is the body's tissues or cells, long-term irritation mode. The body's own defense system works a little too actively and tissues secrete inflammation-enhancing substances.
Outward it does not often let himself signs. The only prominent feature may be the fact that fat mass has accumulated a lot. Then mild inflammation is normal more likely. Also, aging in the mild inflammation often increases.
Even if the mild inflammation does not appear, its measurement is a means. It can be measured, for example, the so-called ' sensitive CRP measurement.4 of the diet, with mild inflammation decreases
the Good thing is the fact that mild inflammation may prevent or discourage their own living ways, for example, everyday with the food choices.
Mild infection protection in general, plant products and to run on vegetable oils with an emphasis on diet, which is known to contribute to health anyway.Mild inflammation-reducing diet include vegetables.Petteri Sopanen / Yle
a nutritionist Reijo Laatikainen list four examples of a diet with mild inflammation can reduce.
1. Finnish nutrition recommendations diet
Finnish nutrition recommendations the emphasis in plant products such as vegetables, berries, fruits, legumes and whole grain to. In the diet stress also vegetable oils, fish, poultry and fat-free or low-fat dairy products. You can read the Finnish nutrition recommendations in more detail here (you move to another service).
Finnish recommended diet largely corresponds to the treatment of hypertension used the so-called DASH diet. DASH:ista has done a lot of research, and it has been shown to reduce mild inflammation.
2. The traditional mediterranean diet
Also the traditional mediterranean diet model take to diet to reduce mild inflammation. Finnish nutrition recommendations compared to diet are extra virgin olive oil and berries instead of the highlighted fruit eating. The Finnish recommendations, it also differs from the way that milk products use is recommended only to a limited extent. Drink using a small dose of wine.
you Can read more about the traditional mediterranean diet here (text in English) (you move to another service).olive oil as an important part of the traditional mediterranean diet.Graham Chadwick / AOP
3. Vegan diet
Completely vegetables consist diet common mild infection is to do a little research. Reijo Laatikainen says studies have, however, given a positive screen. Its food is precisely those substances which are known to reduce inflammation.
– in the Diet is vegetables, fruits, berries, whole grain and legumes. Fat choices, they affect essentially slight inflammation, Reijo Laatikainen says.
as in other diets, including a vegan diet, you should avoid sugar and low-fibre carbohydrates, such as white wheat, with abundant use. You can read more about the vegan diet here (you move to another service).
4. When the excess weight is plenty: any lose weight diet
If the excess weight has accumulated very much, any clearly lose way diet can reduce mild inflammation. Then slimmin sella is so significant impact to a slight inflammation that the food quality be it in terms of matter.
fat people in weight loss hit people almost all the other diet effects. But still a little better effect, if you lose weight and also eat healthy, Reijo Laatikainen says.
Even the so-called bag regimen, i.e. very scarce energy contained in the N-free diet or, for example, the ketogenic diet reduce inflammation weight drop the effect. Without weight loss ketogenic diet can Reijo Laatikainen however, according to even add a mild anti-inflammatory.Diet, with mild inflammation excited quick food accumulates easily a lot of saturated fat and so-called höttöhiilareita, which add a mild anti-inflammatory.Henrietta Hassinen / Yle
What kind of diet, then add a mild inflammation? A good example is the western fast food balancing the diet, which is known to be unhealthy anyway.
fast food-oriented diet
Mild inflammation get more of a kick from the diet, which includes a lot of saturated, hard fat, added sugar and so-called höttöhiilareita.
in This case, the food selections include repeatedly, for example butter, cream and processed meat like cold cuts and sausage. The platter is also huge doses of höttöhiilareita i.e. white pasta, white rice, potatoes, or any sugary treats and drinks. Vegetables instead of missing.
after dinner, from mild inflammation to aggravate bomb certainly a big dose of saturated fat, like cream. So also a big dose of sugar or refined grain, white rice, white pasta or potatoes. The higher the dose and the worse people in the sugar metabolism, the greater the inflammatory response, Reijo Laatikainen says.täsmävalinta of: blueberry, orange, salmon, extra-virgin olive oil
the Individual food substances do not Reijo Laatikainen, according to have a revolutionary solution to a slight inflammation, but the diet of the whole picture.
many of the foods on the positive impact has, however, been research.Blueberries reduce, according to studies, a mild inflammation.Yle, Mira Pelo
Mild inflammation in reducing the berries are first class. Blueberry has been studied a lot, and blueberries eating has been found to reduce mild inflammation. Many other berries have a similar effect.
the Fruit has been studied, for example, orange and pomegranate, and they have been found to reduce mild inflammation. A similar impact has been found, for example, garlic, kurkumalla and ginger.
Also extra virgin olive oil and, for example, fatty fish such as salmon use has been obtained positive results.'t Always need to eat properly
Saucer content in addition to ways of life, anyway the effect of a slight inflammation.
Sleep is important for body's recovery, and it is common also slight inflammation. Also physical activity has a positive effect. The same seems to affect the long-term stress avoidance.
Reijo Laatikainen stress that for themselves, however, should not be too tight. Eat food intake is important.
When most of the meals stays in shape, you don't always need to eat properly.
the Source also Reijo Laatikainen: Tame, mild inflammation, 2019 (Kirjapaja)
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