[Xiaowei said nutrition] Understand the "dietary inflammation index" and keep you away from chronic diseases!

What is the "chronic inflammation" of the body?

The "inflammation" we are going to say today is not the "inflammation" that occurs in infection. There will be symptoms such as red, swollen, fever, and pain. This inflammation is hidden in the body, such as C reactive protein (HSCRP), tumor necrotic factor TNF- A. Interferon R-IL-6, etc., excessive dapty these substances under certain conditions will damage physical health, cause chronic inflammation of the body, promote the occurrence of cancer, obesity, and cardiovascular diseases. In the great threat, COX-2 is a key factor that causes inflammation. It can convert peanitoic acid (omega-6 fatty acid) into an inflammatory prostaglandin, causing a series of inflammatory response.

The dietary inflammation index (DII) is used to determine whether a diet can be "anti-inflammatory" and can successfully predict the effects of this diet on inflammation marks, such as HSCRP and IL-6. Related studies have confirmed that the diet (that is, the "diet that promotes inflammation" with a high DII score) is related to the increase in the incidence of colorectal cancer and prostate cancer.

Which foods are easy to "promote inflammation"

High -fat diet: Animal fat added to modern diet, such as: lard, butter, butter, etc., as well as excessive soybean oil, peanut oil, rapeseed oil, corn oil, etc. during cooking. Common in cheese, butter, cream, fat, hydrogenated vegetable oil, fat planting, egg yolk sauce, grape seed oil, etc.

High sugar diet: mainly refers to adding sugar, such as sucrose, maltose, glucose, fructose syrup, etc., commonly in milk tea, yogurt, lactic acid bacteria drink, fruit juice, etc.

High -calorie diet: mainly refers to "air energy food", with low nutritional value and high calories. It is common in "puffed food, cakes, desserts, cream ice creams, candy, etc.

Refined carbohydrates: mainly refer to foods with high sugar lift index. Some studies have shown that ≥50 grams of sugar or refined carbon water can enable the body to enter a state of inflammation; The elevated factor and the decline in insulin sensitivity ("two meals effect") are common in white rice noodles and add sugar.

Asba Sweet: The common sweetener in food has neurotoxicity, and people sensitive to such substances cause inflammatory reactions.

Alcohol: Excessive drinking will increase the burden on the liver, leading to the occurrence of inflammatory reactions.

Which foods are "anti -inflammatory"

Through research, the diet with a lower DII score is the "anti -inflammatory diet". The Mediterranean diet and longevity diet are the closest to various dietary structures. Their common points are the following aspects:

ü The variety of foods, avoid refined white rice noodles, choose all -valley miscellaneous beans as staple food sources, such as oats, quinoa, brown rice, green crickets, etc.;

ü There are fresh vegetables for each meal, half of which are green leafy vegetables and nonsense;

ü protein is mainly plant source, such as: tofu, nuts, seeds;

ü It is recommended to contain lipids rich in Omega-3 fatty acids, such as fish oil, linen seed oil, walnut oil, olive oil, avocado, and eat ≥ 2 trinifa, phoenix, etc.

ü Add the intake of natural spices: ginger, cloves, rosemary, ginger, curry, garlic, cinnamon, Baili incense;

ü Affordable exercise, sufficient sleep and suitable pressure management.

Author: Yin Wei, Department of Nutrition Department, Shaanxi Provincial Medicine Hospital

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