Mamiriyoni evanhu pasi rose vane arthritis. Kunyangwe paine zvimwe zvinozivikanwa zvengozi izvo zvinogona kutungamira kune ichi chiitiko chakajairwa, mazhinji, senge majini emunhu, ari kunze kwekutonga kwedu. Asi kwete vose. Mamwe marudzi eArthritis anogona kudzivirirwa uye mamwe anogona kuchinjika.
Kune zvakare akawanda matekiniki anogona kubatsira kuvandudza hutano hwese hwemajoini ako. Izvo zvakakosha, sezvo majoini ane hutano achikubvumira kuti ufambe nyore uye unobatsira kudzivirira mapfupa ako.
Kune marudzi mangani aripo?
Arthritis inoreva chero rudzi rwemarwadzo emajoini kana kuzvimba, uye kune marudzi anopfuura zana.
Rudzi rwakawanda ndirwo chirwere chemaziso (OA), inozivikanwawo se degenerative arthritis. Sezvo shwashwa rinodzivirira rinopera, mapfupa anobata pamajoini; unogona kunge wakanzwa nezvayo sekupfeka uye kubvarura arthritis.
Imwe mhando inowanzoonekwa ndeye rheumatoid arthritis (AR), rudzi rwekuzvimba. Icho chirwere che autoimmune, zvinoreva kuti muviri uri kurwisa wega. Inogona kurwisa majoini, ayo anova mutsvuku anopisa uye akazvimba.
Nzira yekudzivirira sei arthritis?
Heano mamwe maitiro esainzi-akatsigirwa anozobatsira kudzikisa njodzi yako pamwe nekusimudzira hutano hwakanaka hwekubatana.
Chengeta uremu hune hutano
Kufutisa injodzi huru yeosteoarthritis, kunyanya munzvimbo dzinorema semabvi nekudzika kumashure.
Kudzvinyirirwa pamabvi kunowedzera 1 nguva yehuremu hwemuviri wako, uye iyo iri pasi; yakatokwirira painorerekera (yakadai sematanho) uye inogona kusvika kashanu uremu hwemuviri wako paunosvetukira pasi, uchiti, sunga shangu yako.
Ndosaka vanhu vane kufutisa vachiwanzoita OA munzvimbo idzi. Uye nekuti mafuta akawandisa anotungamira kuzvimba-anokonzera mapuroteni anotenderera mumuviri wako, kufutisa kunowedzerawo njodzi yako yekugadzira OA yemaoko.
Edza kugadzirisa kudya kwako uye edza kurovedza muviri kuti uremerwe uremu zvakanaka kana iwe uchida kudzivirira kupera-nhanho osteoarthritis uye kurwadziwa kusingaperi.
Funga kutevera kudya kweMediterranean
Hapana chikafu chinogona kudzivirira arthritis (uye hapana chikafu chinogona kurapa chirwere ichi). Izvo zvataurwa, kudya kunovaka muviri kuchakubatsira kudzora uremu hwako.
Uye kune chikafu chinogona kunyanya kubatsira kutevera. Chikafu cheMediterranean chakagara chichiratidzwa kuti chinobatsira mukuderedza kuzvimba. Ndiyo kiyi, sezvo zvese RA neOA zvinosanganisira kuzvimba mumajoini.
Kutevera kudya kweMediterranean kunoreva kudya zvakawanda miriwo, michero, hove, zviyo y mafuta ane hutano, nepo nyama tsvuku uye ultra-processed foods zvishoma. Yakabatana nekudzikira uremu uye yakaderera BMI, sekureva kwaKurume 2019 ongororo yakaburitswa muNutrints.
Kudya kweMediterranean kwaibatsira mukudzora zviratidzo muvanhu vane RA, asi pakanga pasina humbowo hwakakwana hwekutsigira kuti kudya kwakadzivirira RA muna Zvita 2017 kuongororwa kwakarongeka kwakabudiswa muRheumatology International.
Mhando iyi yekudya inogona kubatsira kudzivirira RA mune yekare uye yazvino vanoputa, sekureva kwaGunyana 2020 kudzidza kwakaburitswa muArthritis & Rheumatology. Uye nepo zvimwe zvisingakwanisi muzvidzidzo zvichibvumwa, ongororo yaNyamavhuvhu 2018 yakaburitswa mujenari Nutrients yakataura kuti kuwanda kweOA kwakadzikira muvanhu vane mwero wakanyanya wekutevedzera kudya kweMediterranean.
Inogonawo kubatsira muganho o Kudzivisa chikafu chinopisa chinogona kuita kuti zviratidzo zviwedzere. Izvi zvinosanganisira yakanatswa makabhohaidhiretsi (funga chingwa chichena nemakeke), zvokudya zvakakangwa, zvinwiwa zvine shuga sezvinwiwa zvinonwisa mvura, nyama tsvuku neyakagadzikwa uye majarini.
kudya fiber yakawanda
Kuva chirwere chinoputika; Zviratidzo zvechirwere ichi zvinomuka kubva pakuzvimba kwemajoini.
Kushandisa fiber kunogona kuderedza kuzvimba uye kunatsiridza osteoarthritis. Kushandiswa kwemazinga epamusoro efiber kwakabatana nea njodzi yakaderera yekuva nechiratidzo chebvi OA, maererano neChidzidzo cheMay 2017 muAnals yeRheumatic Diseases.
Zvibereko, miriwo, zviyo zvakakwana, uye maruva ndiwo matsime akanaka e fiber.
Rega kusvuta
Zvakaoma kunyange kuverenga zvikonzero zviri pachena zvekurega kusvuta nokuti kurega kwakaipa kunenge chikamu chese chehutano hwako.
Kusvuta chinhu chine njodzi yekuvandudza RA. Iri zvakare njodzi inodzivirirwa yeosteoarthritis, nekuti kusvuta kunogona kukonzera kuderera kwemapfupa.
Geza mazino
Kudzidzira hutsanana hwemazino (kukwesha mazino ako kakawanda pazuva uye kupuruzira flossing zvakare) kunogona kubatsira kudzivirira gingivitis (chirwere chegum), chinogona kukonzera arthritis.
Tsvakurudzo yacho zvirokwazvo inoratidza a kubatana pakati pegingivitis neRA. Zvinogoneka kuti kuzvimba kunobatanidza mazino nemuromo kunogona kuita basa mukukura kwerheumatoid arthritis, maererano nekuongorora kwaMay 2013 mu Current Opinion Rheumatology. imwe ongororo yaDecember 2016, yakabudiswa muScience Translation Medicine, yakawana kuti mabhakitiriya anobatanidzwa mugingivitis anokonzerawo mhinduro yekuzvimba inowanikwa muvanhu vane RA.
Ita shuwa kuti unoekisesaiza
Pamusoro pekukubatsira kuchengetedza uremu hune hutano, kurovedza muviri kwakanakirawo kuchengetedza tsandanyama nemajoini ako ane hutano.
Chero rudzi rwemaekisesaizi rusinganetse mhasuru dzakanaka. Sezvineiwo, vanhu vanofanirwa kutanga zvishoma nezvishoma, kunyanya kana yave nguva kubva vatanga kushanda, saka vanovaka kushivirira uye kusimba.
Iyo yakasimba mhasuru dzako, zviri nani ivo vanogona kudzivirira majoini ako uye kudzivirira zvingangodaro osteoarthritis. Mukuwedzera, kurovedza muviri kunobatsira kudzivirira majoini akaoma.
Inodzivirira kukuvara kwemajoini
OA inonyanya kuonekwa sechirwere chinofambidzana nezera: nekushandiswa kwakanyanya kwejoint, cartilage inopera, zvichiita kuti pave nekukakavadzana uye kutyisa kwepfupa-pa-pfupa kusangana. Asi OA inogonawo kuva mugumisiro wekukuvara kunokonzerwa nekurovedza muviri kana tsaona.
Ehe, haugone kudzoka kune bubble kuti udzivise kukuvara uye tsaona. Asi kune maitiro ane musoro uye ane hungwaru aunogona kutora kudzivirira majoini ako, sekuita mabviro ekurovedza muviri, kugara zvakanaka, uye kumira zvakanaka.