Inflammation is usually called inflammation. The definition of inflammation is very broad, which is mainly a defensive response of the body to stimuli. It refers to the defensive response of living tissues with vascular system to injury factors. The central link of inflammatory process is vascular response, which is manifested as redness, swelling, heat, pain or dysfunction.
Inflammation includes infectious inflammation and non-infectious inflammation. Infectious inflammation is common in bacterial infection and viral infection, or mycoplasma and chlamydia infection. Inflammation is also beneficial, and it is the body's automatic defense response.
Recently, a new study in Cell shows that eating fermented foods such as yogurt and kimchi may help to reduce inflammation and improve chronic diseases such as type 2 diabetes, rheumatoid arthritis and chronic stress.
The study lasted for 10 weeks, and the researchers found that people who ate more fermented food had more microbial diversity in the intestine. Researchers say this is an amazing discovery, and it may be possible to reshape the human microbiota through a simple diet.
The researchers divided the participants into two groups, of which 2 1 person mainly ate fermented foods, such as whole grains, beans, vegetables, melons and fruits, nuts, and the rest 18 people ate fermented foods. Through a specific diet, the researchers collected stool samples and blood samples from the subjects in order to detect their intestinal microbial diversity and measure the inflammation and immune function of the body.
The results show that people who eat fermented food not only increase the diversity of intestinal microflora, but also decrease the activity of immune cells. If the activation of four kinds of immune cells is less, the levels of several inflammatory proteins, including interleukin-6, also decrease the deceleration of leukocytes.
In many chronic inflammatory diseases, including rheumatoid arthritis, lupus erythematosus and inflammatory bowel disease of ankylosing spondylitis, the researchers also found that highly fermented food should be part of a balanced diet.
Fermented food is a kind of food skillfully processed by beneficial microorganisms. When it comes to health and longevity, and when it comes to fermented food, we have to mention Japan. The average life expectancy of Japanese people ranks the highest in the world for many reasons, but diet is the most important one.
In Japanese daily food, there are fresh and delicious foods such as sashimi and sushi, as well as fermented foods such as miso soup, kimchi and natto.
Japanese health experts believe that fermented food has a huge and positive impact on human health and contributes to the longevity of Japanese people. So what are the advantages of fermented food compared with ordinary food?
One of the most outstanding advantages of fermented food is its health care and disease prevention efficacy comparable to that of drugs.
1, fruit wine food
Fruit wine food includes all kinds of alcoholic drinks brewed from fruits, such as blueberry wine and wine, among which there are some polyphenol resveratrol substances, which can dilute the content of low-density lipoprotein in blood vessels and promote the smooth circulation of blood.
At the same time, under the stimulation of this substance, the immune function can inhibit the emergence of inflammation and reduce the probability of cardiovascular and cerebrovascular diseases. But at the same time, we should also pay attention to it. After all, there is a certain amount of alcohol in it, so we should control the intake and don't drink too much at one time.
2. Fermented bean products
Fermented bean food includes various condiments, such as bean paste, soy sauce, etc. It is mainly made by bean food fermentation, and there are relatively many steps and procedures. After cooking, the nutrients in it will become more.
It can effectively prevent thrombosis and wall sclerosis in blood vessels, remove excess low-density lipoprotein in blood at the same time, and also play a certain role in dissolving the deposition of thrombus plaque on the inner wall of blood vessels.
3. Plant enzymes
Moreover, fruits and vegetables are fermented and refined through unique process steps to form a large number of active enzymes and active cell components, which promote gastrointestinal peristalsis and maintain the operation of intestinal flora after being ingested by human body.
It is suggested that middle-aged and elderly people and people with slow metabolism can promote gastrointestinal function and reduce their risk of chronic metabolic diseases and infectious inflammatory diseases by eating more organic acids, foods containing active enzymes and probiotic health foods.
4. Fermented vegetables
Pickles, spicy cabbage and other common fermented products in daily life are deeply loved by some middle-aged and elderly people. However, in the impression of most people, eating pickled food often increases the risk of cancer diseases, which is closely related to nitrite and oxalic acid in vegetables.
According to the standard range of Medical Dietary Guidelines, the daily tolerance of human body to nitrite and oxalic acid is controlled at about 3 grams, and the nitrite content produced by pickled and fermented vegetables is only 0.06 mg, which will not bring substantial damage to human body.
5. Milk fermented products
Yogurt and cheese products sold in the market are fermented substances formed by mixing microbial components. After entering the human body, gastrointestinal peristalsis occurs, which avoids constipation, promotes the activity of intestinal flora and effectively improves the running ability of the autoimmune system.
6. Cereal fermented products
Bread, food, wine food and aged vinegar food are all fermented through multiple processes, and combined with the physical properties of microorganisms and macromolecules, they produce oxidation reactions, which bring substantial benefits to the human body.
1, pay attention to avoid mixed bacteria, especially pathogenic bacteria, such as Botox.
At present, most of the foods that cause botulism in China are home-made fermented foods, such as bean paste and stinky tofu, and there are botulism incidents caused by home-made foods every year.
In addition, when eating, it is best to heat it as thoroughly as possible. Heating thoroughly can kill most bacteria, and in case of fish escaping from the net, it can also play a role in checking leaks and filling gaps to ensure everyone's safety.
2. Pay attention to nitrite
Some home-made fermented foods, such as kimchi, may have the risk of nitrite.
The peak of nitrite content in common pickled pickles is usually around 4 10 day, which is related to some factors such as temperature, salinity, vegetable types and so on. It is generally considered that it reaches the peak in about one week.
After about 10 days, the content of nitrite tends to be flat. Therefore, it is generally recommended to eat pickled vegetables until about 20 days after curing15. If you make your own fermented kimchi, you must marinate it thoroughly before eating it.