Properly selected lunch is able to become your ally in the fight both overweight and with chronic inflammation. If you already know that inflammation is a natural reaction of the body to injury or infection, it is worth remembering the other side. Chronic inflammation of the low degree, which often develops unnoticed, is closely related to metabolic syndrome, cardiovascular disease, type 2 diabetes and obesity.
That is why the choice of products rich in anti -inflammatory substances is not just a fashionable advice, but part of the scientifically sound health strategy. In one lunch, you can combine fiber, healthy fats, proteins and phytonutrients that simultaneously reduce the level of inflammation and promote saturation without excess calories.
The focus is a simple but effective tuna and chickpea salad. Its advantage is in the balance of key components. Fish and legume protein maintains a feeling of satiety for longer, fiber helps digestion and stabilize glucose, and omega-3 fatty acids contained in tuna have a powerful anti-inflammatory effect.
In addition, such a salad is easy to adapt to your own taste or available products. For example, replace spinach with other greens, tuna - with sardines or salmon, feta - with nuts or seeds. This allows you to maintain healthy eating without strict restrictions.
Why works: a scientific explanation
Nut contains a resistant starch that is fermented in the intestine, forming a butyrat, a compound that helps to reduce inflammatory processes. Vegetable fiber, which in one portion of such a salad is approximately 6 grams, contributes to the slower absorption of carbohydrates and reducing insulin resistance.
Olive oil, used as a basis for refueling, adds polyphenols-natural antioxidants, which not only fight inflammation but also maintain the health of the cardiovascular system. In one of the studies, in groups that only consumed Extra Virgin oil, there was a decrease in inflammation markers and weight loss for a month.
The diet is only part of success. Sustainable weight loss and inflammation control are impossible without quality sleep, hydration, daily movement and stress management. Sleep deficiency, as shown by scientific research, is able to increase C-reactive protein and interleukin-6-the main markers of inflammation. But sufficient water consumption promotes detoxification and normal joints.
Physical activity is another important factor. It not only promotes calories, but also regulates hormonal background, improves insulin sensitivity and has a positive effect on emotional state. Finally, the practice of awareness - from meditation to keeping a diary - helps to reduce the level of cortisol, which also affects inflammatory processes in the body.
