{"id":2490,"date":"2020-05-11T16:56:00","date_gmt":"2020-05-11T13:56:00","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=2490"},"modified":"2021-10-05T23:01:31","modified_gmt":"2021-10-05T20:01:31","slug":"hronisks-iekaisums","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/hronisks-iekaisums\/","title":{"rendered":"Hronisks iekaisums un pretiekaisuma p\u0101rtikas produkti"},"content":{"rendered":"<p><span style=\"font-size: 18px;\"><strong>Kau\u0146\u0101 notiku\u0161aj\u0101 Dz\u012bvesstila medic\u012bnas konferenc\u0113 es satiku Dr. Polu Kleitonu, k\u0101 ar\u012b daudzus citus interesantus run\u0101t\u0101jus, kur\u0161 tur ar\u012b p\u0101rdeva savu gr\u0101matu. <a href=\"https:\/\/www.amazon.com\/Let-Your-Food-Pharmaco-Nutrition-Happiness\/dp\/B07HJG12C7\/ref=sr_1_1?dchild=1&amp;keywords=Let+your+food+be+your+pharmaco-nutrition&amp;qid=1589557707&amp;s=digital-text&amp;sr=1-1\">Lai j\u016bsu \u0113diens ir j\u016bsu farmakolo\u0123iskais uzturs<\/a> (Lai j\u016bsu \u0113diens ir j\u016bsu z\u0101les), kur vi\u0146\u0161 apkopo savu redz\u0113jumu par to, k\u0101 p\u0101rtika ietekm\u0113 m\u016bsu vesel\u012bbu. Tiem, kurus interes\u0113 dzi\u013c\u0101ka interese par \u0161o t\u0113mu, vajadz\u0113tu izlas\u012bt vi\u0146a padzi\u013cin\u0101t\u0101ko gr\u0101matu par \u0161o t\u0113mu &quot;\u0100rpus uguns&quot;.<\/strong><\/span><\/p>\n<div class=\"sisukord\">SATURA R\u0100D\u012aT\u0100JS<br \/>\n<a class=\"local-scroll-link\" href=\"#1\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Kas ir iekaisums?<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#2\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Vai hronisku iekaisumu var nov\u0113rst?<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#3\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Kas izraisa hronisku iekaisumu?<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#4\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Iekaisuma ietekme uz m\u016bsu \u0137ermeni<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#4\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Iekaisuma \u0101rst\u0113\u0161ana. K\u0101 c\u012bn\u012bties ar iekaisumu?<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#4\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Pretiekaisuma p\u0101rtikas produkti<\/a><\/div>\n<div class=\"box-content\">\n<p>Dr. Pols Kleitons str\u0101d\u0101ja par kl\u012bnisko farmakologu, l\u012bdz saprata, ka p\u0101rtikas farmakolo\u0123isk\u0101 ietekme uz m\u016bsu vesel\u012bbu ir daudz daudzveid\u012bg\u0101ka un noz\u012bm\u012bg\u0101ka nek\u0101 jebkura atsevi\u0161\u0137a farmaceitisk\u0101 produkta ietekme. P\u0113d\u0113jos 40 gadus vi\u0146\u0161 ir p\u0113t\u012bjis, k\u0101 p\u0101rtika ietekm\u0113 m\u016bsu vesel\u012bbu. \u0160\u012b gr\u0101mata \u012bsum\u0101 apkopo zin\u0101tnes sasniegumus \u0161aj\u0101 jom\u0101. Tikai neliela da\u013ca no gr\u0101mat\u0101 aprakst\u012bt\u0101 ir Pola pa\u0161a darba auglis. Liela da\u013ca no t\u0101 ir t\u016bksto\u0161iem citu zin\u0101tnieku darba laboratorij\u0101s un slimn\u012bc\u0101s kopsavilkums.<\/p>\n<p>Zem\u0101k es \u012bsum\u0101 dal\u012b\u0161os ar Pola redz\u0113jumu par to, kas ir nepareizi ar m\u016bsu uzturu un k\u0101 to atgriezt pareizaj\u0101s slied\u0113s.<\/p>\n<p>Sen\u0101s Grie\u0137ijas, Romas un isl\u0101ma pasaules \u0101rsti uzskat\u012bja, ka m\u016bsu \u0137erme\u0146i sast\u0101v no \u010detriem da\u017e\u0101diem humoriem un ka visas slim\u012bbas rodas no nel\u012bdzsvarot\u012bbas starp \u0161iem humoriem. \u0160\u012b vienk\u0101r\u0161\u0101 teorija past\u0101v\u0113ja gandr\u012bz 2000 gadus, un t\u0101s paliekas saglab\u0101j\u0101s l\u012bdz 19. gadsimtam, kad par\u0101d\u012bj\u0101s m\u016bsdienu medic\u012bna. Tad s\u0101k\u0101s detaliz\u0113ti p\u0113t\u012bjumi par to, k\u0101 un kas m\u0113s esam, k\u0101 rezult\u0101t\u0101 tika ieg\u016bts milz\u012bgs daudzums inform\u0101cijas par slim\u012bb\u0101m, neskait\u0101mas medic\u012bnas specialit\u0101tes un pla\u0161s specifisku un bie\u017ei vien toksisku z\u0101\u013cu kl\u0101sts, kas domin\u0113 m\u016bsdienu medic\u012bnas sist\u0113m\u0101.<\/p>\n<p>Lai gan \u0161\u012b farmaceitisk\u0101 pieeja bie\u017ei vien ir efekt\u012bva slim\u012bbas simptomu nom\u0101c\u0161an\u0101, tai nav izdevies nov\u0113rst de\u0123enerat\u012bv\u0101s slim\u012bbas (sirds slim\u012bbas, diab\u0113tu, v\u0113zi, demenci, osteoporozi, artr\u012btu, aler\u0123ijas, depresiju, trauksmi utt.), kas apgr\u016btina m\u016bsdienu medic\u012bnas sist\u0113mu. P\u0113t\u012bjumi liecina, ka liel\u0101ko da\u013cu \u0161o slim\u012bbu \u2014 iesp\u0113jams, pat 90% \u2014 izraisa dz\u012bvesveida un uztura faktori, un t\u0101s liel\u0101 m\u0113r\u0101 ir nov\u0113r\u0161amas. \u0160\u012bs slim\u012bbas neizraisa noveco\u0161an\u0101s, kas ir neizb\u0113gama. T\u0101s liel\u0101 m\u0113r\u0101 izraisa hronisks, neatkl\u0101ts iekaisums \u2014 st\u0101voklis, kas nemaz nav neizb\u0113gams. Paties\u012bb\u0101 to ir viegli \u0101rst\u0113t un nov\u0113rst.<\/p>\n<p>Tas ir novedis pie vienojo\u0161as \u0161o slim\u012bbu teorijas, kas izsl\u0113dz b\u012bstamas z\u0101les un t\u0101 viet\u0101 koncentr\u0113jas uz p\u0101rtiku, ko m\u0113s \u0113dam. T\u0101 ir p\u0101rsteidzo\u0161i vienk\u0101r\u0161a, to gandr\u012bz var\u0113tu uzskat\u012bt par modernu un zin\u0101tnisku sen\u0101s \u010detru \u0161\u0137idrumu teorijas versiju. \u0160ai jaunajai vienojo\u0161ajai teorijai ir pieci elementi, no kuriem liel\u0101k\u0101 da\u013ca ir pla\u0161i atz\u012bti.<\/p>\n<p><a title=\"\" href=\"http:\/\/advent.ee\/pilt\/137885\/9335\/full\/koogiviljad.jpg\" data-original-title=\"\"><img loading=\"lazy\" decoding=\"async\" class=\"article-main-photo alignright\" src=\"http:\/\/advent.ee\/pilt\/137885\/9335\/full\/koogiviljad.jpg\" alt=\"pretiekaisuma p\u0101rtikas produkti\" width=\"497\" height=\"268\" \/><\/a>M\u016bsdienu civiliz\u0101cijas slim\u012bbas b\u016btiski ietekm\u0113 dz\u012bvesveids un uzturs.<\/p>\n<ul>\n<li>Liel\u0101kajai da\u013cai \u0161o slim\u012bbu ir viena kop\u012bga iez\u012bme: hronisks iekaisums, process, kas boj\u0101 un izn\u012bcina veselos audus katr\u0101 org\u0101n\u0101, ar kuru tas non\u0101k saskar\u0113.<\/li>\n<li>Tr\u012bs galven\u0101s pretiekaisuma sast\u0101vda\u013cas m\u016bsu uztur\u0101 ir omega-3 tauksk\u0101bes, polifenoli un 1-3, 1-6 beta-glik\u0101ni.<\/li>\n<li>P\u0113t\u012bjumi liecina, ka \u0161o pretiekaisuma komponentu l\u012bmenis m\u016bsu p\u0101rtik\u0101 ir visu laiku zem\u0101kais.<\/li>\n<li>Ja m\u0113s atgriez\u012bsim \u0161os pretiekaisuma komponentus sav\u0101 uztur\u0101 un izsl\u0113gsim p\u0101rtikas produktus, kas veicina iekaisumu, \u0161\u012bs de\u0123enerat\u012bv\u0101s slim\u012bbas samazin\u0101sies l\u012bdz pat 90%.<\/li>\n<\/ul>\n<\/div>\n<div class=\"box-content\">\n<p>Ja v\u0113laties palielin\u0101t savas izredzes dz\u012bvot ilgu un vesel\u012bgu dz\u012bvi, jums vajadz\u0113tu apsv\u0113rt da\u017eas vienk\u0101r\u0161as dz\u012bvesveida izmai\u0146as.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3790\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/krooniline-poletik.jpg\" alt=\"hronisks iekaisums\" width=\"2000\" height=\"1127\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/krooniline-poletik.jpg 2000w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/krooniline-poletik-300x169.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/krooniline-poletik-1600x902.jpg 1600w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/krooniline-poletik-500x282.jpg 500w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/krooniline-poletik-768x433.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/krooniline-poletik-1536x866.jpg 1536w\" sizes=\"auto, (max-width: 2000px) 100vw, 2000px\" \/><\/p>\n<h2 id=\"1\">Kas ir iekaisums?<\/h2>\n<p>\u201cIekaisums ir iesaist\u012bts gandr\u012bz vis\u0101s hroniskaj\u0101s slim\u012bb\u0101s\u2026 reimato\u012bd\u0101 artr\u012bta, Krona slim\u012bbas, diab\u0113ta un depresijas, k\u0101 ar\u012b galveno n\u0101v\u0113jo\u0161o slim\u012bbu, piem\u0113ram, sirds slim\u012bbu un insulta, att\u012bst\u012bb\u0101.\u201d (Scientific American, 2009)<\/p>\n<p>Run\u0101jot par iekaisumu, j\u0101no\u0161\u0137ir divas galven\u0101s formas: ak\u016bts un hronisks. Ak\u016bts iekaisums parasti ir pozit\u012bvs un \u012bslaic\u012bgs process, kas saist\u012bts ar dz\u012b\u0161anu. Hronisks iekaisums ir piln\u012bgi slikts un \u013coti sare\u017e\u0123\u012bts process. Piem\u0113ram, hronisks iekaisums loc\u012btav\u0101 l\u0113n\u0101m boj\u0101 skrim\u0161\u013cus, kas galu gal\u0101 izpau\u017eas k\u0101 artr\u012bts. Ja tas rodas bronhos, tas att\u012bst\u0101s par astmu utt. Turkl\u0101t hronisks iekaisums ar\u012b sa\u012bsina telom\u0113ras, kas nov\u0113r\u0161 \u0161\u016bnu dal\u012b\u0161anos, un audi s\u0101k iet boj\u0101.<\/p>\n<\/div>\n<p>\u013boti bie\u017ei sastopami iekaisumi organism\u0101 ir:<\/p>\n<ul>\n<li>musku\u013cu iekaisums<\/li>\n<li>asinsvadu iekaisums<\/li>\n<li>gingiv\u012bts<\/li>\n<li>g\u013cot\u0101das iekaisums<\/li>\n<li>sinus\u012bts<\/li>\n<li>sinus\u012bts<\/li>\n<li>saistaudu iekaisums<\/li>\n<li>elko\u0146a loc\u012btavas iekaisums<\/li>\n<li>iekaisums cel\u012b<\/li>\n<li>Ahilleja tendin\u012bts<\/li>\n<\/ul>\n<p>Par laimi, katram iekaisumam parasti ir savas z\u0101les, un savlaic\u012bga rea\u0123\u0113\u0161ana uz to nav b\u012bstama j\u016bsu vesel\u012bbai. Ja jums ir aizdomas par iekaisumu, konsult\u0113jieties ar speci\u0101listu un aprakstiet vi\u0146am iekaisuma simptomus un paz\u012bmes, k\u0101 ar\u012b l\u016bdziet atbilsto\u0161as z\u0101les iekaisuma \u0101rst\u0113\u0161anai.<\/p>\n<div class=\"box-content\">\n<h2 id=\"2\">Vai hronisku iekaisumu var nov\u0113rst?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-3791\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/poletiku-ravi-300x200.jpg\" alt=\"iekaisuma \u0101rst\u0113\u0161ana\" width=\"300\" height=\"200\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/poletiku-ravi-300x200.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/poletiku-ravi-1600x1066.jpg 1600w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/poletiku-ravi-768x512.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/poletiku-ravi-1536x1024.jpg 1536w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/poletiku-ravi.jpg 2000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>M\u016bsu dz\u012bvesveids ir atst\u0101jis gandr\u012bz visus pieaugu\u0161os un arvien vair\u0101k pusaud\u017eu ar hronisku iekaisumu, ta\u010du to ir viegli nov\u0113rst. Medic\u012bniskie dati liecina, ka hronisks iekaisums ir \u013coti reti sastopams apgabalos, kur cilv\u0113ki iev\u0113ro tradicion\u0101lu dz\u012bvesveidu. \u0160\u012bs teritorijas sauc par Zilaj\u0101m zon\u0101m. Ir piecas \u0123eogr\u0101fiskas Zil\u0101s zonas, tostarp adventisti Loma Lind\u0101, Kalifornij\u0101, bet liel\u0101k\u0101 Zil\u0101 zona ir sala laik\u0101. \u0160\u012b ir Viktorijas laika Zil\u0101 zona, kur saska\u0146\u0101 ar medic\u012bniskajiem datiem hronisks iekaisums praktiski nepast\u0101v\u0113ja.<\/p>\n<p>Sirds slim\u012bbas un v\u0113zis m\u016bsdien\u0101s ir nopietnas probl\u0113mas, ta\u010du Viktorijas laika Anglij\u0101 to gandr\u012bz nebija. Pieejamie dati liecina, ka Viktorijas laika cilv\u0113kiem bija liel\u0101kas izredzes nodz\u012bvot vesel\u012bgu dz\u012bvi l\u012bdz sirmam vecumam nek\u0101 mums. Un tas viss bez modernajiem diagnostikas r\u012bkiem, \u0137irur\u0123ijas un medikamentiem, uz kuriem m\u0113s pa\u013caujamies.<\/p>\n<p>J\u0101, pirmie gadi p\u0113c dzim\u0161anas bija gr\u016bti, bet tie, kas izdz\u012bvoja l\u012bdz piektajai dzim\u0161anas dienai, nodz\u012bvoja tikpat ilgi k\u0101 m\u0113s. Vi\u0146i nemira galvenok\u0101rt no de\u0123enerat\u012bv\u0101m slim\u012bb\u0101m, bet gan no dzemd\u012bb\u0101m, ugunsgr\u0113kiem, traum\u0101m un infekcij\u0101m. Joproj\u0101m past\u0101v\u0113ja sirds slim\u012bbas un v\u0113zis, ta\u010du \u0161ie r\u0101d\u012bt\u0101ji bija \u013coti zemi, aptuveni par 90% zem\u0101ki nek\u0101 m\u016bsdien\u0101s.<\/p>\n<p>P\u0113t\u012bjumi liecina, ka Viktorijas laika iedz\u012bvot\u0101ju lab\u0101 vesel\u012bba galvenok\u0101rt bija saist\u012bta ar vi\u0146u labo dz\u012bvesveidu un uzturu.<\/p>\n<h2 id=\"3\">Kas izraisa hronisku iekaisumu?<\/h2>\n<p>Pieci galvenie dz\u012bvesveida c\u0113lo\u0146i hroniskam iekaisumam.<\/p>\n<ol>\n<li>Slikts omega-3 un omega-6 tauksk\u0101bju l\u012bdzsvars. T\u0101m vajadz\u0113tu b\u016bt attiec\u012bb\u0101 1:1, bet t\u0101 ir pieaugusi l\u012bdz 15:1 un Amerik\u0101 pat l\u012bdz 25:1, m\u0113s uz\u0146emam p\u0101r\u0101k maz omega-3 tauksk\u0101bju un p\u0101r\u0101k daudz omega-6 tauksk\u0101bju.<\/li>\n<li>P\u0101r\u0101k maz aug\u013cu un d\u0101rze\u0146u, kas satur, cita starp\u0101, ar\u012b pietiekamu daudzumu polifenolu, kuriem piem\u012bt sp\u0113c\u012bga pretiekaisuma iedarb\u012bba. M\u0113s tos \u0113dam par 2\/3 maz\u0101k nek\u0101 Viktorijas laika cilv\u0113ki, bet turkl\u0101t polifenolu saturs m\u016bsu uztur\u0101 ir samazin\u0101jies par 2\/3, t\u0101p\u0113c m\u016bsu uztur\u0101 ir par 90% maz\u0101k polifenolu nek\u0101 vi\u0146iem.<\/li>\n<li>Gatavo\u0161anas metodes, kas rada AGE un ALE, veicina iekaisumu. M\u0113s gatavojam olbaltumviel\u0101m un taukiem bag\u0101tu p\u0101rtiku p\u0101r\u0101k augst\u0101 temperat\u016br\u0101 vai pat\u0113r\u0113jam masveid\u0101 ra\u017eotu, p\u0101rstr\u0101d\u0101tu p\u0101rtiku.<\/li>\n<li>Liekais svars un aptauko\u0161an\u0101s, kas ir 21. gadsimta galven\u0101 sabiedr\u012bbas vesel\u012bbas probl\u0113ma un otrais galvenais priek\u0161laic\u012bgas n\u0101ves c\u0113lonis, m\u016bsdien\u0101s ir galvenie hroniska iekaisuma c\u0113lo\u0146i.<\/li>\n<li>Br\u012bvie radik\u0101\u013ci, kas izraisa oksidat\u012bvo stresu un iekaisumu. Hronisks iekaisums rada br\u012bvos radik\u0101\u013cus, kas savuk\u0101rt izraisa iekaisumu, un m\u0113s atrodamies apburtaj\u0101 lok\u0101. \u013boti liels br\u012bvo radik\u0101\u013cu c\u0113lonis ir sm\u0113\u0137\u0113\u0161ana.<\/li>\n<\/ol>\n<h2 id=\"4\">Iekaisuma ietekme uz m\u016bsu \u0137ermeni<\/h2>\n<p>Zin\u0101tne nep\u0101rtraukti att\u012bst\u0101s, ta\u010du liel\u0101k\u0101 da\u013ca zin\u0101tnieku uzskata, ka hronisks iekaisums ir daudzu slim\u012bbu pamatc\u0113lonis. Lielu da\u013cu m\u016bsdienu noveco\u0161an\u0101s procesa veicina hronisks iekaisums, un galvenie uztura un citi faktori, kas vai nu pal\u0113nina, vai pa\u0101trina \u0161o procesu, ir labi zin\u0101mi.<\/p>\n<p>\u201cHroniskam iekaisumam ir b\u016btiska loma da\u017e\u0101s no m\u016bsdienu nopietn\u0101kaj\u0101m slim\u012bb\u0101m, piem\u0113ram, reimato\u012bd\u0101 artr\u012bta, v\u0113\u017ea, sirds slim\u012bbu, diab\u0113ta, astmas un pat Alcheimera slim\u012bbas att\u012bst\u012bb\u0101.\u201d (H\u0101rvardas Medic\u012bnas skolas pazi\u0146ojums, 2018.\u00a0g.)<\/p>\n<h2 id=\"5\">Iekaisuma \u0101rst\u0113\u0161ana. K\u0101 c\u012bn\u012bties ar iekaisumu?<\/h2>\n<p>C\u012b\u0146a ar hronisku iekaisumu ar uztura pal\u012bdz\u012bbu ir l\u0113ta, vienk\u0101r\u0161a, dro\u0161a un iev\u0113rojami efekt\u012bv\u0101ka nek\u0101 pa\u013cau\u0161an\u0101s uz m\u016bsu pa\u0161reiz\u0113j\u0101s vesel\u012bbas apr\u016bpes sist\u0113mas \u017e\u0113last\u012bbu. \u012asum\u0101, \u0161eit ir septi\u0146i so\u013ci, k\u0101 pa\u0161am c\u012bn\u012bties ar hronisku iekaisumu. K\u0101 mazin\u0101t iekaisumu organism\u0101?<\/p>\n<ol>\n<li>Sak\u0101rtojiet savu uzturu. Jums vajadz\u0113tu \u0113st vair\u0101k aug\u013cu un d\u0101rze\u0146u, pilngraudu produktus un p\u0101k\u0161augus. Maz\u0101k cukura un s\u0101ls, k\u016bpin\u0101tu, gril\u0113tu un ceptu \u0113dienu.<\/li>\n<li>Lietojiet pretiekaisuma uztura bag\u0101tin\u0101t\u0101ju. Visu nepiecie\u0161amo var ieg\u016bt no sabalans\u0113ta uztura, ja dien\u0101 uz\u0146emat 3500 kalorijas vai vair\u0101k. Ar mazkust\u012bgu dz\u012bvesveidu, pat\u0113r\u0113jot 2000 l\u012bdz 2500 kalorijas dien\u0101, vairs nav iesp\u0113jams ieg\u016bt uzturvielas, kas ir b\u016btiskas ilgtermi\u0146a vesel\u012bbai pat no sabalans\u0113ta uztura.<\/li>\n<li>L\u016bdzu, nedaudz vair\u0101k fizisko aktivit\u0101\u0161u! M\u0113rena fizisk\u0101 slodze un aktivit\u0101tes palielina vesel\u012bg\u0101kas dz\u012bves iesp\u0113jas, da\u013c\u0113ji t\u0101p\u0113c, ka t\u0101m piem\u012bt pretiekaisuma iedarb\u012bba. Standarta ieteikums ir 30 min\u016btes aktivit\u0101\u0161u, piecas reizes ned\u0113\u013c\u0101, ar intensit\u0101ti, kas pa\u0101trina sirdsdarb\u012bbas \u0101trumu.<\/li>\n<li>Zaud\u0113jiet svaru, ja nepiecie\u0161ams, pak\u0101peniski un ilgtsp\u0113j\u012bgi. Ir pier\u0101d\u012bjumi, ka jo-jo di\u0113tai ir iekaisumu veicino\u0161a iedarb\u012bba.<\/li>\n<li>Nodro\u0161iniet savai im\u016bnsist\u0113mai vislab\u0101kos apst\u0101k\u013cus, lai t\u0101 vienreiz un uz visiem laikiem tiktu gal\u0101 ar jebkuru iekaisumu. Ja im\u016bnsist\u0113ma nesp\u0113j vienreiz un uz visiem laikiem tikt gal\u0101 ar ak\u016btu iekaisumu, att\u012bst\u0101s hronisks iekaisums. Piem\u0113ram, slikta mutes dobuma higi\u0113na un hroniskas smaganu slim\u012bbas ir saist\u012btas ar sirds slim\u012bb\u0101m.<\/li>\n<li>Atmet sm\u0113\u0137\u0113\u0161anu, bet tu to dro\u0161i vien jau zin\u0101ji. Izvairies no pies\u0101r\u0146ota gaisa iedarb\u012bbas vai samazini to l\u012bdz minimumam.<\/li>\n<li>Samaziniet stresu, jo tas iesl\u0113dz organisma iekaisuma reakciju trauksmes re\u017e\u012bm\u0101. Medit\u0113jiet, gleznojiet, ieduriet pirkstus augsn\u0113, esiet kl\u0101teso\u0161i. Ja nepiecie\u0161ams, lietojiet uz safr\u0101na b\u0101zes veidotu uztura bag\u0101tin\u0101t\u0101ju.<\/li>\n<\/ol>\n<\/div>\n<div class=\"box-content\">\n<p>Dz\u012bvesveida pieeja apvienojum\u0101 ar vesel\u012bgu uzturu, regul\u0101r\u0101m fizisk\u0101m aktivit\u0101t\u0113m un stresa mazin\u0101\u0161anu uzlabo dz\u012bves kvalit\u0101ti, mazina hronisku iekaisumu un visus n\u0101ves c\u0113lo\u0146us. Tas uzlabo gan vesel\u012bbu, gan paredzamo dz\u012bves ilgumu.<\/p>\n<\/div>\n<h2 id=\"6\">Pretiekaisuma p\u0101rtikas produkti<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-2491 size-medium\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/taldrik_toiduga-300x178.jpg\" alt=\"pretiekaisuma p\u0101rtikas produkti\" width=\"300\" height=\"178\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/taldrik_toiduga-300x178.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/taldrik_toiduga-1600x950.jpg 1600w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/taldrik_toiduga-500x297.jpg 500w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/taldrik_toiduga-768x456.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/taldrik_toiduga-1536x912.jpg 1536w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/taldrik_toiduga-1024x608.jpg 1024w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/taldrik_toiduga-1500x891.jpg 1500w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/taldrik_toiduga.jpg 1920w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>\u0100rsti s\u0101k apzin\u0101ties, ka viens no lab\u0101kajiem veidiem, k\u0101 mazin\u0101t iekaisumu, nav j\u016bsu aptieci\u0146\u0101, bet gan ledusskap\u012b. Iev\u0113rojot pretiekaisuma di\u0113tu, j\u016bs varat c\u012bn\u012bties ar iekaisumu uz visiem laikiem. T\u0101tad vesel\u012bba n\u0101k ar\u012b no p\u0101rtikas. Kas <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/foods-that-fight-inflammation\">p\u0101rtikas produkti ir pretiekaisuma l\u012bdzek\u013ci<\/a>?<\/p>\n<p>Pretiekaisuma di\u0113tai j\u0101ietver \u0161\u0101di p\u0101rtikas produkti:<\/p>\n<ul>\n<li>tom\u0101ti<\/li>\n<li>ol\u012bve\u013c\u013ca<\/li>\n<li>za\u013cie lapu d\u0101rze\u0146i, piem\u0113ram, spin\u0101ti un k\u0101posti<\/li>\n<li>rieksti, piem\u0113ram, mandeles un valrieksti<\/li>\n<li>taukainas zivis, piem\u0113ram, lasis, makrele, tuncis un sard\u012bnes<\/li>\n<li>aug\u013ci, piem\u0113ram, zemenes, mellenes, \u0137ir\u0161i un apels\u012bni<\/li>\n<\/ul>\n<p>\u0160eit ir healthline.com <a href=\"https:\/\/www.healthline.com\/nutrition\/13-anti-inflammatory-foods\">13 lab\u0101kie pretiekaisuma p\u0101rtikas produkti<\/a>:<\/p>\n<ol>\n<li>Ogas \u2013 mazi aug\u013ci, kas ir bag\u0101ti ar \u0161\u0137iedrviel\u0101m, vitam\u012bniem un miner\u0101lviel\u0101m. Visizplat\u012bt\u0101k\u0101s ir zemenes, mellenes, avenes un kazenes. Ogas satur antioksidantus, ko sauc par antocian\u012bniem. \u0160iem savienojumiem piem\u012bt pretiekaisuma iedarb\u012bba, kas var ar\u012b samazin\u0101t slim\u012bbu risku.<\/li>\n<li>Trekn\u0101s zivis \u2013 satur lielu daudzumu omega-3 tauksk\u0101bju EPA un DHA, kur\u0101m piem\u012bt pretiekaisuma iedarb\u012bba. Piem\u0113ram, lasis, sard\u012bnes, si\u013c\u0137es un makrele.<\/li>\n<li>Broko\u013ci \u2013 viens no lab\u0101kajiem sulforaf\u0101na avotiem, antioksidantam ar sp\u0113c\u012bg\u0101m pretiekaisuma \u012bpa\u0161\u012bb\u0101m.<\/li>\n<li>Avokado \u2013 nodro\u0161ina da\u017e\u0101dus labv\u0113l\u012bgus savienojumus, kas aizsarg\u0101 pret iekaisumiem un var samazin\u0101t v\u0113\u017ea risku.<\/li>\n<li>Za\u013c\u0101 t\u0113ja \u2013 ar augstu EGCG saturu \u2013 mazina iekaisumu un aizsarg\u0101 \u0161\u016bnas no boj\u0101jumiem, kas var izrais\u012bt slim\u012bbas.<\/li>\n<li>Paprika \u2013 \u010dili pipari un paprika ir bag\u0101ti ar kvercet\u012bnu, sinap\u012bnsk\u0101bi, ferul\u012bnsk\u0101bi un citiem antioksidantiem ar sp\u0113c\u012bgu pretiekaisuma iedarb\u012bbu.<\/li>\n<li>S\u0113nes \u2013 trifeles, portobello s\u0113nes un \u0161itake s\u0113nes satur savienojumus, kas var mazin\u0101t iekaisumu. To \u0113\u0161ana neapstr\u0101d\u0101tas vai viegli termiski apstr\u0101d\u0101tas var pal\u012bdz\u0113t piln\u012bb\u0101 izmantot to pretiekaisuma potenci\u0101lu.<\/li>\n<li>V\u012bnogas \u2014 t\u0101s satur augu savienojumus, piem\u0113ram, resveratrolu, kas var mazin\u0101t iekaisumu. T\u0101s var ar\u012b samazin\u0101t vair\u0101ku slim\u012bbu risku.<\/li>\n<li>Kurkuma \u2013 satur sp\u0113c\u012bgu pretiekaisuma savienojumu, ko sauc par kurkum\u012bnu. Melno piparu \u0113\u0161ana kop\u0101 ar kurkumu var iev\u0113rojami uzlabot kurkum\u012bna uzs\u016bk\u0161anos.<\/li>\n<li>Ol\u012bve\u013c\u013ca \u2013 tai piem\u012bt sp\u0113c\u012bga pretiekaisuma iedarb\u012bba, kas var samazin\u0101t sirds slim\u012bbu, v\u0113\u017ea un citu nopietnu vesel\u012bbas probl\u0113mu risku.<\/li>\n<li>Tum\u0161\u0101 \u0161okol\u0101de un kakao \u2014 tajos eso\u0161ie flavanoli var mazin\u0101t iekaisumu. Tie var ar\u012b samazin\u0101t vair\u0101ku slim\u012bbu risku.<\/li>\n<li>Tom\u0101ti \u2013 lielisks likop\u0113na avots, kas var mazin\u0101t iekaisumu un aizsarg\u0101t pret v\u0113zi.<\/li>\n<li>\u0136ir\u0161i \u2013 gan saldie, gan sk\u0101bie \u0137ir\u0161i satur antioksidantus, kas samazina iekaisumu un slim\u012bbu risku.<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"<p>Kohtasin Kaunases toimunud elustiilimeditsiini konverentsil paljude teiste huvitavate esinejate seas dr Paul Claytonit, kes m\u00fc\u00fcs seal ka oma raamatut Let your food be your pharmaco-nutrition (Olgu sinu toit su ravim-toiduks), kus ta esitab kokkuv\u00f5tlikult oma n\u00e4gemuse sellest, kuidas toit m\u00f5jutab&hellip;<\/p>","protected":false},"author":25,"featured_media":3790,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[69,63,66,89,70,75,72,74,71,79,78,62,73,90],"class_list":["post-2490","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toitumine","tag-aedviljad","tag-elustiil","tag-kaalulangetamine","tag-kehamassiindeks","tag-kiudained","tag-krooniline-poletik","tag-moodukus","tag-poletik","tag-rasvad","tag-suhkur","tag-susivesikud","tag-toitumine","tag-trenn","tag-vitamiinid","entry","has-media"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Parimad p\u00f5letikuvastased toidud p\u00f5letiku raviks - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Tervis saab tulla ka toidust. 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