I a tātou e whai ana i tētahi momo noho hauora, he maha ngā huarahi e whai ana tātou ki te whakapai ake i tō tātou oranga. Ko te mumura te urupare ā-taiao a te tinana hei tiaki i a ia anō mai i ngā whara me te whakatairanga i te whakaora. Heoi, ka taea e te mumura mau tonu te arahi ki ngā momo raruraru hauora, ā, kua whakaatuhia e ngā tāpiringa ārai-mumura te whakaiti i te mumura i roto i te tinana. Kei roto i ngā kai, otaota, me ētahi atu tāpiringa kai. Mai i te whakaiti i te mumura ki te tautoko i tō tātou pūnaha ārai mate, he rongonui ngā tāpiringa ārai-mumura mō tā rātou mahi pea ki te whakatairanga i te hauora whānui. Ahakoa he pai ngā tāpiringa ārai-mumura hei tāpiri atu ki tētahi momo noho hauora, he mea nui hoki kia arotahi ki te kai i tētahi kai taurite me te whakakori tinana i ia wā.
Ko te urupare mumura te tikanga parepare ā-taiao o te tinana ina pāngia e ngā whakaoho kino pēnei i ngā mate urutā, ngā pūtau kua pakaru, ngā mea whakapataritari rānei. Ka āwhina tēnei tukanga ā-tinana nui ki te tiaki me te whakaora i te tinana mai i te whara, i te mate pāwera rānei. Ahakoa he maha ngā wā e hono ana te mumura ki te whero, te wera, te pupuhi, me te mamae, he wāhanga nui ia o te tukanga whakaora.
Ina puta he whara, he mate pāwera rānei, ka tukuna e te pūnaha ārai mate o te tinana he maha ngā matū me ngā pūtau e mahi tahi ana ki te whawhai ki te hoariri. Ka whānui ake ngā oko toto i te wāhi e pāngia ana e ēnei matū, ā, ka piki ake te rere o te toto ki te wāhi i whara ai, i pangia ai rānei. Ka puta te whero me te mahana i te wāhi i piki ake ai te rere o te toto.
I taua wā anō, ka ngāwari ake te uru o ngā uaua toto, ka taea ai e te wai, ngā pūmua, me ngā toto toto mā te turuturu ki roto i ngā kiko e karapoti ana. Ka pupuhi te wai i puta mai i tēnei puranga, ā, ka āwhina i te wehe i te wāhi whara me te ārai i te horapa o te mate.
Hei tāpiritanga, ka kukumea ngā pūtau toto mā, inā koa ngā neutrophil me ngā macrophage, ki ngā wāhi mumura. Ka horomia, ka whakangaromia hoki e ēnei pūtau ngā whakaeke ke, ka tangohia ngā pūtau mate, ka tīmata hoki i ngā tukanga whakatika kiko. Ka tukuna hoki ngā takawaenga mumura pērā i te histamine me ngā cytokine i roto i tēnei tauhohenga hei whakarei ake i te kaha o te pūnaha ārai mate ki te ātete i ngā whakaoho kino.
Ahakoa he mea nui te mumura ki te tiaki i te tinana, ka pā mai hoki ngā hua kino mēnā ka roa, ka nui rawa rānei. Ka puta te mumura roa ina nui rawa te urupare a te pūnaha ārai mate, ina kore rānei e taea te whakakore i te pūtake taketake o te mumura. Ka taea e tēnei urupare ārai mate tonu te arahi ki te kino o ngā kiko me te whanaketanga o ngā momo mate roa, tae atu ki te rumatiki rheumatoid, te huango, me te mate mumura o te puku.
Nō reira, mō te hauora pai ake, he mea nui te ārai-mumura, nō reira he aha te ārai-mumura? Ko te ārai-mumura e pā ana ki ngā matū, ki ngā rongoā rānei e whakaiti ana i te mumura me te whakaora i ōna tohu. Ka mahi ēnei matū mā te arotahi ki ngā ngota me ngā ara motuhake e uru ana ki te urupare mumura. Ka kitea ēnei i roto i ngā rongoā, i ngā rongoā taiao, me ētahi kai, ā, ka taea hoki te tāpiri atu ki te kai me ngā tāpiringa ārai-mumura.
Haunga te pupuri i tētahi kai hauora me te whakarerekē i te āhua noho, he tokomaha te hunga e tahuri ana ki ngā tāpiringa ārai-mumura hei whawhai pai ake i te mumura. He huarahi taiao, he whānui hoki ngā tāpiringa ārai-mumura hei whakahaere i te mumura mau tonu. Mā te whakauru i ēnei tāpiringa ki roto i tō mahinga o ia rā, ka taea e koe te whakaiti i te mumura, te whakamamae i te mamae, te whakapai ake i te mahi ārai mate, me te whakapai ake i te hauora whānui.
Kei roto i ngā tāpiringa ārai-mumura he maha ngā hua taiao me ngā tāpiringa kai he kaha ki te ārai-mumura. He maha ngā āhua, tae atu ki ngā pire, ngā kāpū, ngā paura, me ngā wai. Mā te aro ki ngā pūtake o te mumura, he maha ngā painga hauora o ēnei tāpiringa, tae atu ki te whakaiti i te mamae me te pupuhi, te whakapai ake i te hauora o ngā hononga, te whakahaere i ngā taumata huka toto, te whakarei ake i te mahi hinengaro, me te whakapakari i te tautoko ārai mate. Mā te whakauru i ēnei tāpiringa ki roto i tō mahinga o ia rā ka āwhina i te whakatairanga i te hauora whānui me te whakaiti i te mōrearea o ngā mate mau tonu e pā ana ki te mumura.
He urupare ā-taiao te mumura e puta ana i roto i ō tātou tinana hei ārai i te whara, te mate pāwera, te mate rānei. Heoi, ina roa te mumura, ka ara ake pea he raruraru hauora nui. Waimarie, kei reira ngā rongoā ārai-mumura hei āwhina i te whakaiti i te mumura me te ārai i ngā kino roa ki tō tātou hauora.
●Whakaitihia te mumura me te mamae: He maha ngā mumura, pērā i te mamae o ngā hononga me te mamae o ngā uaua, ka haere tahi me te kore whakamarie. Ka taea e ngā tāpiringa ārai-mumura te whakaora i te mamae mā te aukati i ngā ngota me ngā ara mumura, ka whakaiti i te mumura i tōna pūtake. Ka taea hoki e ia te āwhina ki te whakaiti i ngā tohu e pā ana ki ngā mate mumura, pērā i te mate rumatiki me te mate huango.
●Whakapai ake i te hauora o te ngākau: E hono ana te mumura ki ngā mate pūnaha toto pērā i te mate ngākau me te whiu. Mā te whakaiti i te mumura, ka taea e ngā matū ārai-mumura te āwhina i te whakaiti i te mōrearea o ēnei mate. E whakaatu ana ngā rangahau ka taea e te whakamahinga auau o ngā rongoā ārai-mumura te whakaiti i ngā taumata o te pūmua C-reactive, he tohu o te mumura i roto i te tinana. Mā tēnei, ka taea te whakaiti i te mōrearea o te mate ngākau me te whakapai ake i te hauora pūnaha toto whānui.
●Te whakapai ake i te hauora hinengaro me te mahi hinengaro: E hono ana te mumura mau tonu ki ngā mate neurodegenerative pēnei i te mate a Alzheimer me te mate a Parkinson. Mā te whakaiti i te mumura i roto i te roro, ka taea e ngā rongoā anti-inflammatory te whakaroa i te whanaketanga o ēnei mate me te whakatairanga i te hauora o te roro. Hei tāpiri, kua kitea e ngā rangahau he hononga i waenga i te mumura me ngā mate hauora hinengaro pēnei i te pouri me te manukanuka. Mā te whakaiti i te mumura, ka whai pānga pai pea ngā matū anti-inflammatory ki te hauora hinengaro.
●Te whakapai ake i te mahi ārai mate: He mea nui anō hoki ngā rongoā ārai-mumura ki te rongoā i ngā mate pūnaha ārai mate. Ka puta ngā mate pūnaha ārai mate ina whakaeke hē te pūnaha ārai mate o te tinana i ōna ake kiko. He maha ngā mate pūnaha ārai mate, pērā i te rumatiki rheumatoid me te lupus, e pā ana ki te mumura mau tonu. Mā te whakaiti i te mumura, ka taea e ngā matū ārai-mumura te āwhina ki te whakamamae i ngā tohu me te whakapai ake i te kounga o te oranga mō te hunga whai i ēnei āhuatanga.
1. Turmeric/Curcumin
E mōhiotia ana mō ōna āhuatanga kaha hei ārai i te mumura, he tāpiringa taiao kaha te turmeric, tōna matū hohe rānei, te curcumin. He maha ngā rangahau kua whakaatu he whai hua te curcumin ki te whawhai ki te mumura mau tonu. Ka āwhina i te aukati i te whakaputanga o ngā tohu mumura i roto i te tinana, ā, he āhuatanga antioxidant anō hoki. Hei tāpiri, kua honoa te curcumin ki te whakapai ake i te nakunaku me te whakapai ake i te mahi roro.
2. Tangohanga tī matomato
Kua roa te mōhiotia o te tī matomato mō ōna painga hauora maha, ā, kua piki haere te rongonui o ōna tangohanga i ngā tau tata nei. Ko ngā matū matua e kīia ana ko ngā catechin he kaha ki te ārai i te mumura. Ko te EGCG, te catechin tino nui i roto i te tī matomato, ka pehi i te mumura me te whakaiti i te ahotea waikura i roto i te tinana. Ka āwhina pea te tangohanga tī matomato ki te whakahaere taumaha, te tautoko i te mahi a te roro, me te āwhina ki te whakaiti i te mōrearea o te mate mau tonu.
Ko te OEA he ngota ngako e puta noa ana i te tinana, nō te whānau N-acylethanolamine (NAE). Ka hangaia i roto i ngā kiko rerekē o te tinana, inā koa hei whakautu ki te mumura me te mamae. E whakaatu ana ngā rangahau ka taea e te OEA te aukati i te hanga o ngā ngota mumura e whai wāhi nui ana ki te tīmatanga me te haere whakamua o te mumura.
Kua kitea te OEA hei whakarerekē i te mahi a ngā pūtau ārai mate, tae atu ki ngā macrophage me ngā lymphocytes e kawenga ana mō ngā urupare mumura. Mā te whakaiti i te whakahohenga me te hekenga o ēnei pūtau ārai mate ki ngā wāhi mumura, ka taea e te OEA te āwhina ki te whakaiti i te whakaputanga o ngā takawaenga mumura, ā, mā reira ka whakaiti i ngā tohu e pā ana ki te mumura mau tonu.
Hei tāpiritanga, ka puta he pānga ārai-mumura o te OEA mā te whakahohe i ngā kaiwhakawhiwhi motuhake, pērā i te kaiwhakawhiwhi-α kua whakahohehia e te peroxisome proliferator (PPAR-α) me ngā hongere transient receptor potential vanilloid type 1 (TRPV1). E mōhiotia ana ēnei kaiwhakawhiwhi ki te whakahaere i ngā ara mumura me te mamae i roto i ō tātou tinana. Mā te whakahohe i ēnei kaiwhakawhiwhi, ka aukati te OEA i te hanga o ngā ngota pro-inflammatory me te aukati i te tuku tohu mamae, ka whakarato i ngā painga rua mō te mumura mau tonu e pā ana ki te mamae.
He mea whakamīharo, kua whakaaturia hoki he āhuatanga ārai-mumura o te OEA ki te pūnaha gastrointestinal (GI). He raruraru noa te mumura mau tonu o te ara gastrointestinal ka arahi pea ki ngā āhuatanga pēnei i te mate mumura o te whekau (IBD). E whakaatu ana ngā rangahau ka taea e te OEA te whakaiti i te mumura o te whekau mā te whakarerekē i te mahi a ngā pūtau ārai mate me te whakatairanga i te whakatikatika i ngā kiko gastrointestinal.
Hei tāpiritanga, i kitea he pānga aukati a te OEA ki te whakahohenga o te ira karihi κB (NF-κB), he ngota tohu matua e whai wāhi ana ki te whakahaere i te mumura. E mōhiotia ana te NF-κB ki te whakatairanga i te whakaaturanga o ngā ira e whakamārama ana i ngā ira mumura. Mā te aukati i te whakahohenga o te NF-κB, ka taea e te OEA te whakaiti i te whakaputanga me te tukunga o ēnei ira mumura, ā, ka aukati i te mumura mau tonu.
Q: He aha ngā tāpiringa ārai-mumura?
A: Ko ngā tāpiringa ārai-mumura he matū taiao e āwhina ana ki te whakaiti i te mumura i roto i te tinana. Kei roto pea i ēnei he maha ngā huaora, ngā kohuke, me ngā matū tipu kua whakaatuhia he āhuatanga ārai-mumura.
Q: Me pēhea te mahi a ngā tāpiringa anti-inflammatory?
A: Ka mahi ngā tāpiringa ārai-mumura mā te whakaiti i te hanga o ngā matū mumura i roto i te tinana, me te whakatairanga i te hanga o ngā matū ārai-mumura. Ka āwhina tēnei ki te whakaiti i te mumura, ā, ka taea te whakaora i ngā āhuatanga e pā ana ki te mumura mau tonu.
Whakakape: He kōrero whānui noa iho tēnei tuhinga, kaua e whakamāramatia he tohutohu hauora. Ko ētahi o ngā kōrero o te pou rangitaki i ahu mai i te Ipurangi, ehara i te mea ngaio. Ko tā tēnei paetukutuku anake he whakarōpū, he whakatakotoranga me te whakatika i ngā tuhinga. Ko te kaupapa o te kawe atu i ētahi atu kōrero, ehara i te mea e whakaae ana koe ki ōna tirohanga, e whakaū ana rānei i te pono o ōna ihirangi. Me kōrero tonu ki tētahi tohunga hauora i mua i te whakamahi i tētahi tāpiringa, i te hanga rānei i ngā huringa ki tō tikanga tiaki hauora.
Wā tuku: Hakihea-06-2023
