{"id":128,"date":"2025-10-06T15:58:06","date_gmt":"2025-10-06T15:58:06","guid":{"rendered":"https:\/\/gizigo.id\/fi\/?p=128"},"modified":"2025-10-14T05:40:09","modified_gmt":"2025-10-14T05:40:09","slug":"tulehdusta-ehkaisevat-elintarvikkeet-lista-pdf","status":"publish","type":"post","link":"https:\/\/gizigo.id\/fi\/tulehdusta-ehkaisevat-elintarvikkeet-lista-pdf\/","title":{"rendered":"Anti-inflammatorinen ruokaluettelo (ladattava PDF)"},"content":{"rendered":"\n<p>Er\u00e4s tulehdusoireista k\u00e4rsinyt potilas sanoi kerran, ett\u00e4 80 % taistelusta on yksinkertaisesti &#8220;v\u00e4ltt\u00e4\u00e4 ruokia, jotka aiheuttavat oireita&#8221; ja &#8220;sy\u00f6d\u00e4 tuoreita hedelmi\u00e4 ja vihanneksia&#8221;.<\/p>\n\n\n\n<p>Loput 20 % on vain lis\u00e4ravinteita tai l\u00e4\u00e4kkeit\u00e4 korjaamaan k\u00e4sittelem\u00e4tt\u00f6mi\u00e4 ongelmia.<\/p>\n\n\n\n<p>Tuo potilas oli todella viisas.<\/p>\n\n\n\n<p>On parempi keskitty\u00e4 siihen 80 %:iin, ja tulehdusta aiheuttavien ruokien poistaminen on merkitt\u00e4v\u00e4mpi osa. Siksi listaamme sek\u00e4 v\u00e4ltett\u00e4vi\u00e4 ruokia ett\u00e4 ruokia, joilla on tulehdusta ehk\u00e4isev\u00e4 vaikutus.<\/p>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column has-theme-palette-7-background-color has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--40);padding-right:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40);padding-left:var(--wp--preset--spacing--40);flex-basis:70%\">\n<p class=\"has-text-align-center has-small-font-size\" id=\"table-of-contents\"><strong>TABLE OF CONTENTS<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#what\">Mik\u00e4 on tulehdusta ehk\u00e4isevien ruokien lista?<\/a><\/li>\n\n\n\n<li><a href=\"#what-diet\">Millainen ruokavalio sopii tulehduksen ehk\u00e4isyyn?<\/a>\n<ul class=\"wp-block-list\">\n<li><a href=\"#mediterranean-vs-dash\">V\u00e4limeren ruokavalio vs. DASH-ruokavalio<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"#avoid\">Tulehdusoireita pahentavat ruoat \u2013 v\u00e4ltett\u00e4vien ruokien lista<\/a><\/li>\n\n\n\n<li><a href=\"#who\">Ruoat, joita kannattaa sy\u00f6d\u00e4 TULEHDUKSEN AIKANA<\/a><\/li>\n\n\n\n<li><a href=\"#eat-regularly\">Ruoat, joita kannattaa sy\u00f6d\u00e4 S\u00c4\u00c4NN\u00d6LLISESTI<\/a><\/li>\n\n\n\n<li><a href=\"#meal-plan-example\">Esimerkki tulehdusta ehk\u00e4isev\u00e4st\u00e4 ateriasuunnitelmasta<\/a><\/li>\n\n\n\n<li><a href=\"#tips-choosing\">Vinkkej\u00e4 tulehdusta ehk\u00e4isevien aterioiden valintaan<\/a><\/li>\n\n\n\n<li><a href=\"#who\">Kenelle tulehdusta ehk\u00e4isev\u00e4 ruokavalio sopii?<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#references\">L\u00e4hteet<\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading128_381041-47, .wp-block-kadence-advancedheading.kt-adv-heading128_381041-47[data-kb-block=\"kb-adv-heading128_381041-47\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading128_381041-47 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading128_381041-47[data-kb-block=\"kb-adv-heading128_381041-47\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading128_381041-47 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading128_381041-47[data-kb-block=\"kb-adv-heading128_381041-47\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"what\" class=\"kt-adv-heading128_381041-47 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading128_381041-47\"><strong><strong><strong>Mik\u00e4 on anti-inflammatorinen ruokaluettelo?<\/strong><\/strong><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/DIVIDER-What-400px.jpg?w=1290&#038;ssl=1\" alt=\"\" class=\"wp-image-2886\"\/><\/figure>\n<\/div>\n\n\n<p>Anti-inflammatorinen ruokaluettelo on yksinkertainen muistutus siit\u00e4, mitk\u00e4 ruoat hy\u00f6dytt\u00e4v\u00e4t tulehdusoireista k\u00e4rsivi\u00e4 potilaita. N\u00e4m\u00e4 ruoat sis\u00e4lt\u00e4v\u00e4t runsaasti vitamiineja, kivenn\u00e4isaineita, omega-3-rasvahappoja ja antioksidantteja, jotka v\u00e4hent\u00e4v\u00e4t kroonista tulehdusta ja est\u00e4v\u00e4t sen pahenemista.<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Nykyinen luettelo sis\u00e4lt\u00e4\u00e4 yksinkertaiset ohjeet siit\u00e4, mit\u00e4 ruokia tulisi v\u00e4ltt\u00e4\u00e4 ja mit\u00e4 sy\u00f6d\u00e4. P\u00e4ivit\u00e4mme listaa tulevaisuudessa lis\u00e4\u00e4m\u00e4ll\u00e4 kauppalistan, jotta voit helposti tarkistaa ainekset.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading128_7688ff-41, .wp-block-kadence-advancedheading.kt-adv-heading128_7688ff-41[data-kb-block=\"kb-adv-heading128_7688ff-41\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading128_7688ff-41 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading128_7688ff-41[data-kb-block=\"kb-adv-heading128_7688ff-41\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading128_7688ff-41 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading128_7688ff-41[data-kb-block=\"kb-adv-heading128_7688ff-41\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"what-diet\" class=\"kt-adv-heading128_7688ff-41 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading128_7688ff-41\"><strong><strong><strong>Mik\u00e4 ruokavalio sopii tulehduspotilaille?<\/strong><\/strong><\/strong><\/h2>\n\n\n\n<p>Tulehdusta voi ajatella ep\u00e4spesifisen\u00e4 immuunivasteena. Keho taistelee jotakin vastaan, joka SAATTAA olla vaarallista (vaikkei se v\u00e4ltt\u00e4m\u00e4tt\u00e4 olekaan). T\u00e4t\u00e4 vastetta mitataan tulehduksen biomarkkereilla: C-reaktiivinen proteiini (HS-CRP), interleukiini-6 (IL-6) ja tuumorinekroositekij\u00e4 alfa (TNF-\u03b1).<sup><strong><a href=\"#references\">2<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Tutkimus on osoittanut, ett\u00e4 ruokavaliolla on merkitt\u00e4v\u00e4 vaikutus tulehdukseen. Jotkin ruoat voivat lievitt\u00e4\u00e4 oireita, kun taas toiset pahentavat niit\u00e4.<\/p>\n\n\n\n<p>Runsaasti magnesiumia, ravintokuitua, \u03c9-3-rasvahappoja, MUFA:a, flavonoideja ja karotenoideja sis\u00e4lt\u00e4v\u00e4t ruoat alentavat tulehdusmarkkereita. Toisaalta ruoat, joissa on paljon tyydyttyneit\u00e4 rasvoja, transrasvoja, korkea glykeeminen indeksi ja suuri suhde omega-6:een, lis\u00e4\u00e4v\u00e4t tulehdusvastetta huomattavasti.<sup><strong><a href=\"#references\">2<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Yleisin\u00e4 ohjeina ruokavaliosta kannattaa muistaa:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ei ole olemassa yht\u00e4 t\u00e4ydellist\u00e4 ainesosaa, joka t\u00e4ytt\u00e4isi kaikki ravitsemukselliset tarpeet. Sy\u00f6 vaihtelevasti, jotta saat parhaat hy\u00f6dyt.<\/li>\n\n\n\n<li>Valitse mahdollisimman v\u00e4h\u00e4n prosessoituja ruokia. Pitk\u00e4aikainen kypsennys korkeassa l\u00e4mp\u00f6tilassa v\u00e4hent\u00e4\u00e4 ravintoaineita. Prosessoidut ruoat sis\u00e4lt\u00e4v\u00e4t my\u00f6s paljon kaloreita, rasvaa, suolaa ja sokeria, jotka lis\u00e4\u00e4v\u00e4t tulehdusta.<\/li>\n\n\n\n<li>Kiinnit\u00e4 enemm\u00e4n huomiota ravintotietoihin ostaessasi tuotteita.<\/li>\n\n\n\n<li>&#8220;Sy\u00f6 sateenkaari&#8221; lis\u00e4\u00e4m\u00e4ll\u00e4 ruokavalioon eriv\u00e4risi\u00e4 vihanneksia ja hedelmi\u00e4 (punaisia, vihreit\u00e4, sinisi\u00e4, keltaisia ja oransseja). Ne tarjoavat antioksidantteja [3] ja monipuolisia ravintoarvoja.<\/li>\n<\/ul>\n\n\n\n<p>Jokaisen tilanne on erilainen, joten sinun t\u00e4ytyy kokeilla, mik\u00e4 toimii sinulle. On kuitenkin kaksi ruokavaliota, jotka tunnetaan tulehduspotilaille hy\u00f6dyllisin\u00e4:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>V\u00e4limerellinen ruokavalio.<\/strong> Se jakaa ruuat pyramidin muotoon. Ylimm\u00e4n tason ruokia sy\u00f6d\u00e4\u00e4n vain rajoitetusti, kun taas pohjan ruokia p\u00e4ivitt\u00e4in. [2] T\u00e4m\u00e4 ruokavalio k\u00e4ytt\u00e4\u00e4 oliivi\u00f6ljy\u00e4 kasvi- tai rypsi\u00f6ljyn sijasta, mik\u00e4 on parempi tulehdusoireille.<\/li>\n\n\n\n<li><strong>DASH-ruokavalio.<\/strong> T\u00e4m\u00e4 ruokavalio on suunniteltu ehk\u00e4isem\u00e4\u00e4n verenpainetautia (Dietary Approaches to Stop Hypertension). Siin\u00e4 on kuitenkin my\u00f6s tulehdusta v\u00e4hent\u00e4vi\u00e4 hy\u00f6tyj\u00e4. DASH keskittyy v\u00e4h\u00e4rasvaisiin ruokiin.<sup><strong><a href=\"#references\">4<\/a><\/strong><\/sup><\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mediterranean-vs-dash\"><strong>V\u00e4limerellinen ruokavalio vs. DASH-ruokavalio<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Infographic-Mediterranean-Diet-vs-DASH-Diet.jpg?w=1290&#038;ssl=1\" alt=\"Infographic Differences between Mediterranean Diet vs DASH Anti-Inflammatory Diet\" class=\"wp-image-3332\"\/><\/figure>\n<\/div>\n\n\n<p>V\u00e4limerellisen ruokavalion ja DASH-ruokavalion v\u00e4lill\u00e4 on useita keskeisi\u00e4 eroja:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00e4limerellinen ruokavalio perustuu V\u00e4limeren maiden perinteisiin ruokailutottumuksiin. DASH-ruokavalio taas on tieteellisesti tutkittu malli, jonka ovat kehitt\u00e4neet <a href=\"https:\/\/www.pbrc.edu\/training-and-education\/community-health-resources\/pennington-nutrition-series\/dash-diet-what-you-need-to-know.aspx\">kansainv\u00e4liset l\u00e4\u00e4k\u00e4rit, ravitsemusterapeutit ja ravitsemustieteen tutkijat<\/a>.<\/li>\n\n\n\n<li>V\u00e4limerellisess\u00e4 ruokavaliossa kalaa sy\u00f6d\u00e4\u00e4n melko usein, kun taas DASH-ruokavaliossa kalan kulutusta rajoitetaan. Tietyill\u00e4 merialueilla elohopea kertyy kaloihin. Elohopean saanti voi aiheuttaa hermoston, immuunij\u00e4rjestelm\u00e4n, ruoansulatuksen ja hengityselinten h\u00e4iri\u00f6it\u00e4.<sup><strong><a href=\"#references\">5<\/a><\/strong><\/sup><\/li>\n\n\n\n<li>V\u00e4limerellinen ruokavalio rajoittaa punaisen lihan k\u00e4ytt\u00f6\u00e4. DASH-ruokavaliossa voi sy\u00f6d\u00e4 ruohoa sy\u00f6neiden nautojen lihaa (grass-finished beef) tai laitumella kasvatettua naudanlihaa (pasture-raised beef). N\u00e4iss\u00e4 lihoissa on v\u00e4hemm\u00e4n rasvaa, rikkaampi maku ja erityinen rakenne verrattuna tavanomaisiin tuotantotapoihin.<sup><strong><a href=\"#references\">6<\/a><\/strong><\/sup><\/li>\n\n\n\n<li>V\u00e4limerellinen ruokavalio korostaa monipuolista vihannesten ja hedelmien s\u00e4\u00e4nn\u00f6llist\u00e4 k\u00e4ytt\u00f6\u00e4. DASH-ruokavalio taas neuvoo v\u00e4hent\u00e4m\u00e4\u00e4n A-vitamiinia sis\u00e4lt\u00e4vi\u00e4 kasviksia ja hedelmi\u00e4, koska suuret m\u00e4\u00e4r\u00e4t voivat olla haitallisia. Kuorittuja kasviksia ja hedelmi\u00e4, kuten omenoita ja kurkkuja, suositellaan enemm\u00e4n.<sup><strong><a href=\"#references\">6<\/a><\/strong><\/sup><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading128_497f19-20, .wp-block-kadence-advancedheading.kt-adv-heading128_497f19-20[data-kb-block=\"kb-adv-heading128_497f19-20\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading128_497f19-20 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading128_497f19-20[data-kb-block=\"kb-adv-heading128_497f19-20\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading128_497f19-20 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading128_497f19-20[data-kb-block=\"kb-adv-heading128_497f19-20\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"avoid\" class=\"kt-adv-heading128_497f19-20 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading128_497f19-20\"><strong><strong>V\u00e4ltett\u00e4v\u00e4t ruoat<\/strong><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Avoid-Anti-Inflammatory-Food-List.jpg?w=1290&#038;ssl=1\" alt=\"Infographic Food to Avoid for Inflammatory Symptom Patients\" class=\"wp-image-3333\"\/><\/figure>\n<\/div>\n\n\n<p>Ennen kuin jatkat, tied\u00e4 ett\u00e4 anti-inflammatorinen ruokavalio ei ole suoraviivainen. Jokaisella on erilaiset laukaisijat, joten sinun vastuullasi on oppia tuntemaan oma kehosi.<\/p>\n\n\n\n<p>Voit selvitt\u00e4\u00e4 laukaisijasi tekem\u00e4ll\u00e4 eliminaatiodieetin (j\u00e4tt\u00e4en tietyt ruoat pois joksikin aikaa), ja meill\u00e4 on <strong><a href=\"https:\/\/gizigo.id\/en\/printable-ibs-food-symptom-diary-template\/\">ty\u00f6kalu <\/a><\/strong>siihen. Jotkut potilaat ovat huomanneet, ett\u00e4 v\u00e4h\u00e4-FODMAP- tai eliminaatiodieetti auttoi heit\u00e4, vaikka he eiv\u00e4t noudattaneet sit\u00e4 t\u00e4ysin.<\/p>\n\n\n\n<p>T\u00e4ss\u00e4 osiossa listataan ruoat, joita yleens\u00e4 kannattaa v\u00e4ltt\u00e4\u00e4.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Makeat ruoat ja juomat<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4: <\/strong>Limsat, j\u00e4\u00e4tee, j\u00e4\u00e4tel\u00f6<\/p>\n\n\n\n<p><strong>Miksi: <\/strong>Liiallinen sokerin saanti lis\u00e4\u00e4 tulehduksen ja lihavuuden riski\u00e4. Liev\u00e4, pitk\u00e4aikainen tulehdus on yleist\u00e4 ylipainoisilla potilailla.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Prosessoidut lihatuotteet<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Pekoni, hot dogit, pepperoni, leikkeleet<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> Prosessoidut lihatuotteet sis\u00e4lt\u00e4v\u00e4t runsaasti suolaa, synteettisi\u00e4 nitraatteja ja tyydyttyneit\u00e4 rasvoja. Tutkimusraportti totesi, ett\u00e4 nitraatit ja tyydyttyneet rasvat lis\u00e4\u00e4v\u00e4t tulehduksen riski\u00e4.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Alkoholijuomat<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Olut, viini, viski, gini, brandy, rommi, tequila, vodka jne.<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> Pieni m\u00e4\u00e4r\u00e4 viini\u00e4 voi ehk\u00e4ist\u00e4 tulehdusta. Useimmiten alkoholin k\u00e4ytt\u00f6 kuitenkin vahingoittaa elimi\u00e4, kudoksia ja soluja. Se voi laukaista akuutin ja kroonisen tulehduksen kehossa.<sup><strong><a href=\"#references\">8<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Prosessoidut ruoat<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Pikaruoat, virvoitusjuomat, j\u00e4\u00e4tel\u00f6, maissilastut, kakut, valmisateriat, sokeriset murot jne.<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> N\u00e4m\u00e4 ruoat sis\u00e4lt\u00e4v\u00e4t monia lis\u00e4aineita, kuten v\u00e4riaineita, s\u00e4il\u00f6nt\u00e4aineita ja arominvahventeita. Kaikki n\u00e4m\u00e4 aineet voivat aiheuttaa \u00e4rsytyst\u00e4 ja tulehdusta kehossa.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading128_8cebcc-73, .wp-block-kadence-advancedheading.kt-adv-heading128_8cebcc-73[data-kb-block=\"kb-adv-heading128_8cebcc-73\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading128_8cebcc-73 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading128_8cebcc-73[data-kb-block=\"kb-adv-heading128_8cebcc-73\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading128_8cebcc-73 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading128_8cebcc-73[data-kb-block=\"kb-adv-heading128_8cebcc-73\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"eat-during-symptoms\" class=\"kt-adv-heading128_8cebcc-73 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading128_8cebcc-73\"><strong>Ruoat, joita kannattaa sy\u00f6d\u00e4 tulehdusoireiden aikana<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-During-Symptoms-Anti-Inflammatory-Food-List.jpg?w=1290&#038;ssl=1\" alt=\"Infographic Foods to Eat to Reduce Inflammatory Symptoms\" class=\"wp-image-3334\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Marjat<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Mansikat, mustikat, vadelmat, karhunvatukat jne.<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> Marjojen antosyaanit omaavat tulehdusta v\u00e4hent\u00e4v\u00e4n ominaisuuden, joka voi pienent\u00e4\u00e4 tulehdusriski\u00e4. Lis\u00e4ksi vuoden 2018 tutkimus osoitti, ett\u00e4 s\u00e4\u00e4nn\u00f6llinen marjojen k\u00e4ytt\u00f6 voi alentaa sy\u00f6p\u00e4riski\u00e4. [9]<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Rasvaiset kalat<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Lohi, sardiinit, silakka, makrilli, anjovis jne.<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> Kalojen EPA ja DHA voivat v\u00e4hent\u00e4\u00e4 tulehdusta sek\u00e4 aineenvaihdunnan h\u00e4iri\u00f6iden, diabeteksen ja syd\u00e4nsairauksien riski\u00e4.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Vihannekset<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Parsakaali, paprika, sienet jne.<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> Parsakaali sis\u00e4lt\u00e4\u00e4 sulforafaania, joka v\u00e4hent\u00e4\u00e4 tulehdusmarkkereiden (sytokiinien ja NF-kappa B:n) tuotantoa. Paprikan kversetiini, sinappihappo ja ferulahappo tunnetaan tulehdusta v\u00e4hent\u00e4vist\u00e4 vaikutuksista. Sienill\u00e4 on samankaltainen vaikutus, koska ne sis\u00e4lt\u00e4v\u00e4t fenoleja.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Vihre\u00e4 tee<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Matcha-vihre\u00e4 tee<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> Matchasta saatava epigallokatekiini-3-gallaatti (EGCG) v\u00e4hent\u00e4\u00e4 molekyyli\u00e4, joka laukaisee tulehdusta lis\u00e4\u00e4vi\u00e4 sytokiineja. T\u00e4m\u00e4 antioksidantti suojaa my\u00f6s soluja vaurioilta.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Hedelm\u00e4t<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Avokado, viiniryp\u00e4leet, kirsikat jne.<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> Avokadon antioksidantit voivat v\u00e4hent\u00e4\u00e4 tulehdusta edist\u00e4m\u00e4ll\u00e4 uusien solujen muodostumista. Kirsikat ja viiniryp\u00e4leet sis\u00e4lt\u00e4v\u00e4t runsaasti antosyaaneja, jotka v\u00e4hent\u00e4v\u00e4t tulehdusta elimist\u00f6ss\u00e4.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading128_a901e3-04, .wp-block-kadence-advancedheading.kt-adv-heading128_a901e3-04[data-kb-block=\"kb-adv-heading128_a901e3-04\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading128_a901e3-04 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading128_a901e3-04[data-kb-block=\"kb-adv-heading128_a901e3-04\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading128_a901e3-04 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading128_a901e3-04[data-kb-block=\"kb-adv-heading128_a901e3-04\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"eat-regularly\" class=\"kt-adv-heading128_a901e3-04 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading128_a901e3-04\"><strong>Ruoat, joita kannattaa sy\u00f6d\u00e4 s\u00e4\u00e4nn\u00f6llisesti<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Regularly-Anti-Inflammatory-Food-List.jpg?w=1290&#038;ssl=1\" alt=\"Infographic Food to Eat Regularly to Prevent Inflammation\" class=\"wp-image-3336\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Hedelm\u00e4t ja vihannekset<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Pinaatti, lehtikaali, parsakaali, kirsikat, vadelmat, karhunvatukat jne.<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> Sis\u00e4lt\u00e4v\u00e4t antioksidantteja, jotka voivat v\u00e4hent\u00e4\u00e4 tulehdusta elimist\u00f6ss\u00e4.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. T\u00e4ysjyv\u00e4viljat<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Kaurapuuro, t\u00e4ysjyv\u00e4riisi, t\u00e4ysjyv\u00e4leip\u00e4<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> T\u00e4ysjyv\u00e4viljojen kuidut auttavat ehk\u00e4isem\u00e4\u00e4n tulehdusta.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Pavut ja p\u00e4hkin\u00e4t<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4: <\/strong>Herneet, kikherneet, mustapavut, edamame, kidney-pavut, linssit, limapavut, mung-pavut jne.<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> Sis\u00e4lt\u00e4v\u00e4t runsaasti kuituja, jotka auttavat est\u00e4m\u00e4\u00e4n tulehduksen synty\u00e4.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Rasvaiset kalat<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Lohi, sardiinit, silakka, makrilli, anjovis jne.<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> Kalojen omega-3-rasvahapot auttavat v\u00e4hent\u00e4m\u00e4\u00e4n elimist\u00f6n tulehdusvastetta.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Yrtit ja mausteet<\/strong><\/h3>\n\n\n\n<p><strong>Esimerkkej\u00e4:<\/strong> Kurkuma, valkosipuli, inkiv\u00e4\u00e4ri jne.<\/p>\n\n\n\n<p><strong>Miksi:<\/strong> Sis\u00e4lt\u00e4v\u00e4t antioksidantteja, jotka v\u00e4hent\u00e4v\u00e4t tulehdusta.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading128_b8579d-33, .wp-block-kadence-advancedheading.kt-adv-heading128_b8579d-33[data-kb-block=\"kb-adv-heading128_b8579d-33\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading128_b8579d-33 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading128_b8579d-33[data-kb-block=\"kb-adv-heading128_b8579d-33\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading128_b8579d-33 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading128_b8579d-33[data-kb-block=\"kb-adv-heading128_b8579d-33\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"meal-plan-example\" class=\"kt-adv-heading128_b8579d-33 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading128_b8579d-33\"><strong>Anti-inflammatorinen ateriasuunnitelmaesimerkki<\/strong><\/h2>\n\n\n\n<table id=\"tablepress-16\" class=\"tablepress tablepress-id-16\">\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><strong>Aamiainen<\/strong><\/td><td class=\"column-2\">Y\u00f6n yli kaura (kaura, mansikka, chia-siemenet, t\u00e4ysmaito)<\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Aamup\u00e4iv\u00e4n v\u00e4lipala<\/strong><\/td><td class=\"column-2\">Maustamaton kreikkalainen jogurtti ja kuppi karhunvatukoita<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Lounas<\/strong><\/td><td class=\"column-2\">Hummus ja kreikkalainen salaatti<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Iltap\u00e4iv\u00e4n v\u00e4lipala<\/strong><\/td><td class=\"column-2\">Paahdettu manteli<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>P\u00e4iv\u00e4llinen<\/strong><\/td><td class=\"column-2\">Valkosipulivoi-lohi perunamuusilla<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Lis\u00e4ksi<\/strong><\/td><td class=\"column-2\">Inkiv\u00e4\u00e4ritee<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-16 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading128_b2f56d-d2, .wp-block-kadence-advancedheading.kt-adv-heading128_b2f56d-d2[data-kb-block=\"kb-adv-heading128_b2f56d-d2\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading128_b2f56d-d2 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading128_b2f56d-d2[data-kb-block=\"kb-adv-heading128_b2f56d-d2\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading128_b2f56d-d2 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading128_b2f56d-d2[data-kb-block=\"kb-adv-heading128_b2f56d-d2\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"tips-choosing\" class=\"kt-adv-heading128_b2f56d-d2 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading128_b2f56d-d2\"><strong>Vinkkej\u00e4 p\u00e4ivitt\u00e4isten aterioiden valintaan<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Huolehdi p\u00e4ivitt\u00e4isist\u00e4 proteiinin l\u00e4hteist\u00e4si. Kasvipohjaiset proteiinit, kuten p\u00e4hkin\u00e4t ja pavut, voivat v\u00e4hent\u00e4\u00e4 tulehdusta, joten kroonista tulehdusta sairastavien kannattaa suosia niit\u00e4. El\u00e4inper\u00e4isist\u00e4 proteiineista valitse ruohoa sy\u00f6neiden nautojen lihaa (grass-finished) tai laitumella kasvatettua naudanlihaa (pasture-raised).<\/li>\n\n\n\n<li>Sy\u00f6 riitt\u00e4v\u00e4sti kuitua, sill\u00e4 sill\u00e4 on tulehdusta v\u00e4hent\u00e4v\u00e4 vaikutus. USDA suosittelee kuidun p\u00e4ivitt\u00e4iseksi m\u00e4\u00e4r\u00e4ksi <a href=\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\/food-sources-select-nutrients\/food-sources-fiber\">28 grammaa 19\u201330-vuotiaille naisille ja 34 grammaa 19\u201330-vuotiaille miehille.<\/a><\/li>\n\n\n\n<li>Sy\u00f6 runsaasti vihanneksia ja hedelmi\u00e4. Suosi tuoreita hedelmi\u00e4 makeutettujen mehujen sijasta. Valitse eriv\u00e4risi\u00e4 hedelmi\u00e4 ja vihanneksia.<\/li>\n\n\n\n<li>Lis\u00e4\u00e4 yrttej\u00e4 ja mausteita saadaksesi paremman maun ja antioksidanttihy\u00f6dyt.<\/li>\n\n\n\n<li>V\u00e4henn\u00e4 transrasvoja ja tyydyttyneit\u00e4 rasvoja sis\u00e4lt\u00e4vi\u00e4 ruokia, sill\u00e4 ne laukaisevat tulehduksen.<\/li>\n\n\n\n<li>Tasapainota omega-6:n saantia lis\u00e4\u00e4m\u00e4ll\u00e4 omega-3:a kalasta. Liiallinen omega-6:n m\u00e4\u00e4r\u00e4 voi aiheuttaa tulehdusta.<\/li>\n\n\n\n<li>Sis\u00e4llyt\u00e4 ruokavalioon yksitt\u00e4istyydyttym\u00e4tt\u00f6mi\u00e4 rasvahappoja tulehduksen v\u00e4hent\u00e4miseksi. Suositeltu suhde on 25 % tyydyttyneit\u00e4 rasvoja, 25 % monityydyttym\u00e4tt\u00f6mi\u00e4 rasvoja ja 50 % kertatyydyttym\u00e4tt\u00f6mi\u00e4 rasvahappoja.<\/li>\n\n\n\n<li>Jos himoitset suklaata, valitse 70 % kaakaota tai enemm\u00e4n sis\u00e4lt\u00e4v\u00e4 tumma suklaa. Se tarjoaa antioksidantteja, jotka auttavat tulehdusoireiden hallinnassa.<\/li>\n\n\n\n<li>Rajoita alkoholink\u00e4ytt\u00f6\u00e4. Pieni m\u00e4\u00e4r\u00e4 punaviini\u00e4 voi olla hy\u00f6dyksi, sill\u00e4 se voi v\u00e4hent\u00e4\u00e4 tulehdusta. Hy\u00f6dyn saa kuitenkin vain, jos kulutus on maltillista. Yhdysvaltojen ravitsemussuositusten mukaan naisten tulisi juoda enint\u00e4\u00e4n yksi annos p\u00e4iv\u00e4ss\u00e4 ja miesten kaksi. Mit\u00e4 v\u00e4hemm\u00e4n, sen parempi.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading128_183b51-dd, .wp-block-kadence-advancedheading.kt-adv-heading128_183b51-dd[data-kb-block=\"kb-adv-heading128_183b51-dd\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading128_183b51-dd mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading128_183b51-dd[data-kb-block=\"kb-adv-heading128_183b51-dd\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading128_183b51-dd img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading128_183b51-dd[data-kb-block=\"kb-adv-heading128_183b51-dd\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"who\" class=\"kt-adv-heading128_183b51-dd wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading128_183b51-dd\"><strong>Kuka hy\u00f6tyy anti-inflammatorisesta ruokavaliosta?<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/DIVIDER-Who-400px.jpg?w=1290&#038;ssl=1\" alt=\"\" class=\"wp-image-2891\"\/><\/figure>\n<\/div>\n\n\n<p>Anti-inflammatorinen ruokavalio on erityisen hy\u00f6dyllinen ihmisille, joilla on ollut kroonista tulehdusta pitk\u00e4\u00e4n. N\u00e4ihin kuuluvat muun muassa potilaat, joilla on diabetes, sy\u00f6p\u00e4, krooninen munuaisten vajaatoiminta, syd\u00e4n- ja verisuonitaudit, ei-alkoholiper\u00e4inen rasvamaksa (NAFLD) ja autoimmuunisairaudet.<\/p>\n\n\n\n<p>Toisaalta kuka tahansa voi noudattaa anti-inflammatorista ruokavaliota, jos niin haluaa. T\u00e4m\u00e4 ruokavalio painottaa yleens\u00e4 ravintorikkaita ruokia ja rajoittaa prosessoituja elintarvikkeita, punaista lihaa, liiallista suolaa ja makeutusaineita.<\/p>\n\n\n\n<p>Anti-inflammatorinen ruokavalio voidaan sis\u00e4llytt\u00e4\u00e4 p\u00e4ivitt\u00e4isiin aterioihin. Ravitsemusterapeuttina en kuitenkaan suosittele muuttamaan ruokailutottumuksia kerralla t\u00e4ysin anti-inflammatoriseksi. Kaikkea ei tarvitse ottaa k\u00e4ytt\u00f6\u00f6n heti.<\/p>\n\n\n\n<p>On parempi tehd\u00e4 pieni\u00e4 muutoksia, seurata omaa oloa ja antaa aikaa sopeutua. Joillekin riitt\u00e4\u00e4 merkitt\u00e4v\u00e4ksi parannukseksi 1\u20132 ainesosan v\u00e4ltt\u00e4minen sen sijaan, ett\u00e4 muuttaisi koko ruokavalion kerralla.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n<\/div><\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading128_b52341-6f, .wp-block-kadence-advancedheading.kt-adv-heading128_b52341-6f[data-kb-block=\"kb-adv-heading128_b52341-6f\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading128_b52341-6f mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading128_b52341-6f[data-kb-block=\"kb-adv-heading128_b52341-6f\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading128_b52341-6f img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading128_b52341-6f[data-kb-block=\"kb-adv-heading128_b52341-6f\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"references\" class=\"kt-adv-heading128_b52341-6f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading128_b52341-6f\"><strong>L\u00e4hteet<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>UPMC Nutrition Services. (2022, August 26). <em>What are the benefits of an Anti-Inflammatory diet? | UPMC HealthBeat<\/em>. UPMC HealthBeat. <a href=\"https:\/\/share.upmc.com\/2022\/08\/anti-inflammatory-diet-2\/\">https:\/\/share.upmc.com\/2022\/08\/anti-inflammatory-diet-2\/<\/a>. Accessed April 17, 2025.<\/li>\n\n\n\n<li>Galland, L. (2010). <em>Diet and inflammation.<\/em> Nutrition in Clinical Practice, 25(6), 634-640.<\/li>\n\n\n\n<li>Fletcher, J. (2023, September 6). <em>Anti-inflammatory diet: What to know.<\/em> MedicalNewsToday. <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320233#foods-to-eat\">https:\/\/www.medicalnewstoday.com\/articles\/320233#foods-to-eat<\/a>. Accessed April 17, 2025.<\/li>\n\n\n\n<li>Rd, J. S. M. (2024, November 8). <em>The Ultimate Anti-inflammatory Food List (PDF included).<\/em> Jackie Silver Nutrition. <a href=\"https:\/\/jackiesilvernutrition.com\/articles\/anti-inflammatory-food-list-pdf\/\">https:\/\/jackiesilvernutrition.com\/articles\/anti-inflammatory-food-list-pdf\/<\/a>. Accessed April 17, 2025.<\/li>\n\n\n\n<li>World Health Organization: WHO. (2024, October 24). <em>Mercury.<\/em> WHO. <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/mercury-and-health\">https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/mercury-and-health<\/a>. &nbsp;Accessed April 17, 2025.<\/li>\n\n\n\n<li>Stevens, Megan. (2023, January 15). <em>Anti-Inflammatory Foods List PDF (FREE Printable, Easiest Diet!)<\/em>. Eat Beautiful. <a href=\"https:\/\/eatbeautiful.net\/anti-inflammatory-foods-list-pdf-free-printable\/\">https:\/\/eatbeautiful.net\/anti-inflammatory-foods-list-pdf-free-printable\/<\/a>. Accessed 17 Apr, 2025.<\/li>\n\n\n\n<li>Rd, C. W. P. (2025, January 26). <em>The 8 Worst foods to eat for inflammation.<\/em> EatingWell. <a href=\"https:\/\/www.eatingwell.com\/article\/2052349\/the-8-worst-foods-to-eat-for-inflammation\/\">https:\/\/www.eatingwell.com\/article\/2052349\/the-8-worst-foods-to-eat-for-inflammation\/<\/a>. Accessed 17 Apr, 2025.<\/li>\n\n\n\n<li>Klenk, Elizabeth. (2022, April 25). <em>Alcohol Inflammation Causes Explained &amp; How to Reduce<\/em><em>.<\/em> <a href=\"https:\/\/joinmonument.com\/resources\/alcohol-inflammation-causes-explained\/\">https:\/\/joinmonument.com\/resources\/alcohol-inflammation-causes-explained\/<\/a>. Accessed 17 Apr. 2025.<\/li>\n\n\n\n<li>Wartenberg, Lisa, and Franziska Spritzler. (2019, December 20). <em>The 13 Most Anti-Inflammatory Foods You Can Eat.<\/em> Healthline. <a href=\"https:\/\/www.healthline.com\/nutrition\/13-anti-inflammatory-foods#TOC_TITLE_HDR_3\">https:\/\/www.healthline.com\/nutrition\/13-anti-inflammatory-foods#TOC_TITLE_HDR_3<\/a>. Accessed 17 Apr. 2025.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" id=\"ads\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Er\u00e4s tulehdusoireista k\u00e4rsinyt potilas sanoi kerran, ett\u00e4 80 % taistelusta on yksinkertaisesti &#8220;v\u00e4ltt\u00e4\u00e4 ruokia, jotka aiheuttavat oireita&#8221; ja &#8220;sy\u00f6d\u00e4 tuoreita hedelmi\u00e4 ja vihanneksia&#8221;. Loput 20 % on vain lis\u00e4ravinteita tai l\u00e4\u00e4kkeit\u00e4 korjaamaan k\u00e4sittelem\u00e4tt\u00f6mi\u00e4 ongelmia. Tuo potilas oli todella viisas. On parempi keskitty\u00e4 siihen 80 %:iin, ja tulehdusta aiheuttavien ruokien poistaminen on merkitt\u00e4v\u00e4mpi osa. Siksi listaamme&#8230;<\/p>\n","protected":false},"author":8,"featured_media":129,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-128","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-resurssit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tulehdusta Ehk\u00e4isev\u00e4 Ruokavalio Lista Tulostettava<\/title>\n<meta name=\"description\" content=\"Tutustu laillistetun ravitsemusterapeutin laatimaan tulehdusta ehk\u00e4isev\u00e4\u00e4n ruokalistaan. 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