Abin takaici, babu wata dabarar sihiri idan aka zo ga inganta cututtukan arthritis. Amma idan kuna da wannan cuta, kuna iya samun sauƙi daga alamun ta hanyar canza abin da kuke ci. Anan ga yadda abinci da ciwon jijiyoyi ke da alaƙa, da abinci mafi kyau kuma mafi muni don ciwon haɗin gwiwa, taurin kai, da kumburi.
Ta yaya abinci ke tasiri kumburi?
Akwai fiye da nau'in ciwon daji na 100, amma kowannensu yana da alamar kumburi mai tsanani a cikin gidajen abinci wanda zai iya haifar da kumburi da zafi.
La m kumburi, ko kuma ɗan gajeren lokaci, ainihin amsa ce mai lafiya wanda ke taimakawa kare jiki. Zazzabi, wanda ke taimaka muku yaƙi da kamuwa da cuta, misali ne na kumburin kumburi. Irin wannan kumburin yana raguwa lokacin da barazanar jiki ta tafi, in ji wani labarin Disamba 2019 da aka buga a Magungunan Nature.
La Kumburi na yau da kullun, ko kuma a cikin dogon lokaci, amsar iri ɗaya ce, amma koyaushe. Ba ka gudu da zazzaɓi 24/7, amma kumburi yana cikin jikinka kaɗan. Wannan ƙumburi na yau da kullum yana da alaƙa da yanayi irin su cututtukan zuciya, nau'in ciwon sukari na 2 da ciwon sukari, bisa ga labarin Medicine Nature.
Kumburi yana faruwa saboda dalilai daban-daban a cikin nau'ikan cututtukan cututtuka daban-daban. A cikin osteoarthritis, Mafi yawan nau'in, kumburi yana haifar da lalacewa da tsagewa akan haɗin gwiwa. The rheumatoid amosanin gabbai (RA), a daya bangaren kuma, cuta ce ta autoimmune, don haka kumburi yana faruwa ne saboda kuskuren jiki yana kai hari ga gidajen abinci.
Tsayar da cewa amsawar kumburi na iya taimakawa wajen sarrafa ciwo da sauran alamun rashin jin daɗi na arthritis, kuma a nan ne abincin ku ya shigo: Wasu abinci na iya ƙarawa ko rage kumburi a cikin jiki.
Abinci don Iyaka ko Gujewa tare da Arthritis
Sukari
Wannan yana nufin kara sugar, wanda ake saka sukari a cikin abinci yayin sarrafa (tunanin abubuwan sha masu zaki kamar sodas da abincin ciye-ciye). Ya kamata ku iyakance ƙarar sukari, ɗauka kaɗan gwargwadon yiwuwa.
Cikakken mai
Iyakance yawan kitse a cikin abincinku yana nufin rage cin abinci jan nama, kiwo mai kitse, man shanu, da cuku.
Rage cikakken kitse a cikin abinci da maye gurbin shi tare da kitsen mai guda ɗaya (kamar kwayoyi, avocado, da mai kayan lambu) na iya taimakawa rage ci gaban osteoarthritis na gwiwa, bisa ga binciken Maris 2017 da aka buga a cikin Kulawa da Bincike na Arthritis.
Trans mai
Wadannan kitse ne da mutum ya kera da Hukumar Abinci da Magunguna ta haramta a matsayin wani sinadari a cikin abinci a shekarar 2015. Duk da haka, har yanzu ana samun su da dan kadan a ciki. sarrafa kayan gasa wanda aka jera hydrogenated a cikin lissafin sinadarai.
Omega-6 fatty acid
Omega 6s ba su da kyau a cikin kansu, amma matsalar ita ce lokacin da rabon Omega-6 zuwa Omega-3 yayi ƙasa. Manufar ita ce ta rage rabo, wanda ke nufin ƙasa da Omega-6 da kuma Omega-3 fatty acids don taimakawa wajen rage ciwo da ke hade da kumburin arthritis, bisa ga labarin Fabrairu 2018 da aka buga a cikin Clinical Journal of Pain.
Yi ƙoƙarin nisantar naman da aka sarrafa kuma zaɓi abincin teku da yankakken nama mai ciyawa.
Gluten da casein
Gluten shine furotin da ake samu a cikin alkama, hatsin rai, da sha'ir, yayin da casein shine furotin da ake samu a cikin kayan kiwo. Idan kuna da hankali ga ɗayan waɗannan, wannan na iya haifar da amsa mai kumburi.
Hanyar haɗin kai ba ta bayyana gaba ɗaya ba, amma wasu mutanen da ke fama da cututtuka na rheumatoid sun sami taimako ta hanyar bin abincin cin ganyayyaki maras yalwaci, bisa ga binciken Fabrairu 2018 da aka buga a cikin Open Rheumatology Journal.
Ka'idar ta asali ita ce lokacin da kuke bin tsarin abinci mai gina jiki, kuna rage samfuran dabbobi (kiwo da nama) don haka keɓe mafi yawan abinci mai haɓaka kumburi, yana taimakawa wajen sarrafa alamun RA. Sabanin haka, abinci mai yawa a cikin kayan dabba da ƙarancin fiber na iya tsananta cututtukan arthritis ko haifar da ƙarin tashin hankali.
Abincin da aka yarda lokacin da kake da ciwon huhu
Abincin da aka mayar da hankali kan kawar da alamun cututtukan arthritis yawanci ya haɗa da abincin da zai iya taimakawa rage kumburi, ba inganta shi ba. Amma babu wata hanya ta-girma-daya; abin da ke aiki ga ɗaya ba zai yi wa wani aiki ba.
'Ya'yan itãcen marmari da kayan marmari
Ba asiri ba ne cewa ana ba da shawarar 'ya'yan itatuwa da kayan marmari don samun lafiya, amma rawar da suke takawa wajen taimakawa wajen kawar da ciwon arthritis yana cikin sinadarai na musamman da ake kira. phytochemicals, wadanda ke da alhakin yaki da kumburi.
Ana bada shawarar hada da 'ya'yan itatuwa irin su rumman, blueberries, raspberries y strawberries, kamar yadda suke da wadataccen tushen polyphenols ciki har da anthocyanins, quercetin, da nau'o'in nau'in phenolic acid. Duk waɗannan mahadi an san su da yawa don tasirin tasirin su mai ƙarfi.
Ganye da kayan yaji
Ganye da kayan kamshi kuma sune tushen abubuwan da ke hana kumburi.
El faski, la basil, el cilantro, tushen ginger, la kirfa da kuma turmeric wasu ne daga cikin mafi yawan abinci mai gina jiki da na hana kumburi da ake samu.
Omega-3 fatty acid
Wadannan man shafawa na musamman suna samuwa da farko a cikin kifi, amma kuma kuna iya samun su a ciki kwayoyi, flax tsaba da tsaba na chia Su fats ne masu haɗin gwiwa, kamar yadda bincike ya nuna cewa amfani da mai omega-3 yana rage matakan sunadarai masu kumburi guda biyu, C-reactive protein (CRP) da interleukin-6.
Olive mai
Man zaitun wani muhimmin bangare ne na abinci na Bahar Rum. Wannan man kitse ne mai kitse, kuma masu bincike sun yi imanin cewa yana daya daga cikin dalilan da ya sa abincin Bahar Rum yana da kyau don rage kumburi.
An nuna shi musamman cewa karin budurwa man zaitun yana inganta lafiyar hanji kuma yana rage kumburi a cikin jiki, bisa ga binciken Agusta 2019 da aka buga a cikin Nutrients.