{"id":12898,"date":"2024-09-24T00:00:27","date_gmt":"2024-09-24T00:00:27","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12898"},"modified":"2024-09-24T16:08:40","modified_gmt":"2024-09-24T16:08:40","slug":"21-best-healthy-cooking-hacks-of-all-time","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/it\/21-best-healthy-cooking-hacks-of-all-time\/","title":{"rendered":"10 ALIMENTI CHE AIUTANO AD ALLEVIARE IL DOLORE DA ARTRITE"},"content":{"rendered":"<\/p>\n

Aggiungere questi semplici alimenti alla tua dieta pu\u00f2 fare una grande differenza<\/em>.<\/p>\n

Il cibo \u00e8 medicina. Se stai lottando con il dolore per l’artrite, mangiare cibi che hanno propriet\u00e0 antiossidanti, antinfiammatorie e analgesiche – insieme a qualsiasi farmaco o altro trattamento che il medico raccomanda – pu\u00f2 aiutare.<\/p>\n

“La ricerca \u00e8 in corso, ma gli scienziati hanno gi\u00e0 scoperto che alcuni alimenti possono ridurre l’infiammazione e il dolore legati all’artrite”, afferma il dietologo\u00a0registrato Andrea Dunn, RD, LD, CDE<\/a>.<\/p>\n

Ecco 10 alimenti che Dunn consiglia per una dieta che pu\u00f2 aiutare ad alleviare il dolore da artrite e migliorare la salute del cuore:<\/p>\n

1. T\u00e8 verde<\/h2>\n
\"\"<\/figure>\n

Il t\u00e8 verde \u00e8 noto per essere ad alto contenuto di sostanze nutritive e antiossidanti e ha la capacit\u00e0 di ridurre l’infiammazione, afferma Dunn. Studi condotti su animali hanno anche scoperto che pu\u00f2 aiutare a ridurre l’incidenza e la gravit\u00e0 dell’artrite reumatoide.<\/p>\n

“Per raccogliere i benefici, mira a due porzioni al giorno, calde o fredde”, osserva Dunn. “Assicurati di usare bustine di t\u00e8 e non le miscele di t\u00e8 in polvere, che sono pi\u00f9 lavorate. Se bevi la variet\u00e0 decaffeinato, assicurati che il processo sia tutto naturale.<\/p>\n

2. Salmone, tonno, sardine e sgombri<\/h2>\n
\"\"<\/figure>\n

Questi pesci sono ricchi di acidi grassi omega-3, che gli studi hanno scoperto possono ridurre l’infiammazione. Secondo la Arthritis Foundation, si consiglia di mangiare una porzione da 3 a 4\u00a0oncia<\/a>\u00a0di questi pesci due o pi\u00f9 volte a settimana per proteggere il cuore e ridurre l’infiammazione.<\/p>\n

Mentre il pesce fresco pu\u00f2 diventare costoso rapidamente, un consiglio per renderlo pi\u00f9 conveniente \u00e8 guardando nella sezione congelatore o acquistando sardine in scatola, salmone o tonno. Assicurati di scegliere opzioni di sodio pi\u00f9 basse quando acquisti articoli in scatola se hai bisogno di tenere sotto controllo il sodio.<\/p>\n

3. Bacche, mele e melograni<\/h2>\n
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Berries are rich in antioxidants and the Arthritis Foundation\u00a0notes<\/a>\u00a0that blueberries, blackberries, strawberries, cranberries, raspberries and boysenberries all provide arthritis-fighting power. You\u2019ll get health benefits no matter if you eat them frozen, fresh or dehydrated (without added sugar), so be sure to eat a variety of berries throughout the week.<\/p>\n

Apples\u00a0are also high in antioxidants and a good source of fiber. Plus, they provide crunch and can help curb your appetite for unhealthy snacks, Dunn says.<\/p>\n

Pomegranates, which are classified as berry fruits, are rich in tannins which can fight the inflammation of arthritis. Add these to a salad or stir into plain yogurt for some added benefits.<\/p>\n

4. Vegetables<\/h2>\n

Take it a step further and include\u00a0anti-inflammatory vegetables\u00a0in your daily diet such as cauliflower, mushrooms, Brussels sprouts and broccoli in either frozen or fresh form. Add them into your stir-fry, salads or as healthy side dishes.<\/p>\n

While making big changes to your diet won\u2019t happen overnight, adding a variety of arthritis-friendly foods little by little will help you with your overall health and how well you manage your arthritis pain.<\/p>\n

5. Canola and olive oils<\/h2>\n
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Skip the vegetable oil or corn oil and reach for these two varieties, which have a good balance of the omega-3 and omega-6 acids, both of which are essential fatty acids. Studies have found that a component in olive oil called oleocanthal has anti-inflammatory properties and is known to be especially good for\u00a0heart health, too, Dunn says.<\/p>\n

6. Ginger and turmeric<\/h2>\n
\"\"<\/figure>\n

Thanks to the chemicals in these plants, ginger and turmeric are also known to have anti-inflammatory properties. Both are widely used in Chinese and Indian cuisine.<\/p>\n

The scientific data on recommended daily or weekly intakes of ginger or turmeric are mainly with supplemented doses, but a healthy sprinkling of these spices on foods or in beverages could bring limited health benefits, Dunn says. They\u2019ll even add a little kick to your favorite dishes. Moreover, small amounts of ginger can help settle an upset stomach.<\/p>\n

7. Nuts<\/h2>\n
\"\"<\/figure>\n

All nuts are high in\u00a0protein, low in saturated fats and contain no cholesterol, unlike animal proteins. Eat them alone or add them to your favorite yogurt,\u00a0salad\u00a0or healthy dish for an extra boost of protein.<\/p>\n

\u201cBy replacing a serving of meat with just a quarter cup of nuts can help you avoid the inflammation you may experience when eating red meat,\u201d Dunn notes. \u201cUnlike meat, nuts also are a good source of fiber. Choose unsalted nuts to limit the amount of sodium in your diet.\u201d<\/p>\n

8. Whole grains<\/h2>\n
\"\"<\/figure>\n

Whole grains\u00a0don\u2019t have to be boring. From quinoa to farro to bulgur, there\u2019s plenty of variety to choose from and incorporate into your diet. These varieties add extra nutrients and fiber that only whole grains can offer naturally. To reap the benefits, the Arthritis Foundation recommends eating between three and six ounces of grains a day.<\/p>\n

Try them as side dishes instead of more common choices, such as white rice, Dunn says. Some more diverse whole grain options include freekeh, a Middle Eastern cuisine staple, or teff, used to make Ethiopian flatbread.<\/p>\n

9. Salsa<\/h2>\n
\"\"<\/figure>\n

Mescolare la salsa nella tua dieta quotidiana \u00e8 un ottimo modo per aumentare l’assunzione di vitamina C, fibre e antiossidanti, grazie al suo ricco mix di pomodori, cipolle e altre verdure. Dunn consiglia di usarlo per un tuffo vegetale al posto di condimenti ipercalorici comunemente trovati nel negozio di alimentari.<\/p>\n

10. Cioccolato fondente<\/h2>\n
\"\"<\/figure>\n

Il cioccolato fondente \u00e8 un classico studio di controllo casuale preferito ma su larga scala non sono stati fatti per raccomandare caramelle al cioccolato fondente in qualsiasi quantit\u00e0 per alleviare l’infiammazione. Se ti piace il cioccolato fondente, guarda almeno il 70% o un contenuto di cacao superiore (maggiore \u00e8 il contenuto di cacao, minore \u00e8 la quantit\u00e0 di zucchero nel cioccolato).<\/p>\n

“Basta mantenere piccole porzioni per limitare i grassi saturi e le calorie”, afferma Dunn. “Ad esempio, una mezza oncia di cioccolato fondente ogni giorno fa molta strada per un sapore intenso e divertimento al cioccolato.”<\/p>\n

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Aggiungere questi semplici alimenti alla tua dieta pu\u00f2 fare una grande differenza. Il cibo \u00e8 medicina. Se stai lottando con 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