Nehurombo, hapana mashiripiti formula kana zvasvika pakuvandudza arthritis. Asi kana uine chirwere ichi, unogona kuwana zororo kubva kune zviratidzo nekuchinja zvaunodya. Heano maitiro ekudya uye arthritis zvakabatana, uye zvakanakisa uye zvakaipisisa zvikafu zvekurwadziwa kwemajoini, kuoma, uye kuzvimba.
Kudya kunokanganisa sei kuzvimba?
Kune anopfuura zana emhando dzeArthritis, asi imwe neimwe inoratidzwa nekuzvimba kusingaperi mumajoini izvo zvinogona kukonzera kuzvimba uye kurwadziwa.
La acute kuzvimba, kana kwenguva pfupi, ichokwadi mhinduro ine hutano inobatsira kudzivirira muviri. Fivha, iyo inokubatsira kurwisa hutachiona, muenzaniso wekuzvimba kwakanyanya. Rudzi urwu rwekuzvimba runodzikira kana kutyisidzira kumuviri kwaenda, maererano nechinyorwa chaDecember 2019 chakaburitswa muNature Medicine.
La Kuzvimba kwenguva refu, kana kuti munguva refu, imhinduro imwe chete, asi nguva dzose. Iwe haumhanye nefivha 24/7, asi kuzvimba kuripo mumuviri wako kusvika padiki. Uku kuzvimba kusingaperi kwakabatana nemamiriro ezvinhu akadai sechirwere chemoyo, nyora 2 chirwere cheshuga uye metabolic syndrome, maererano nechinyorwa cheNature Medicine.
Kuzvimba kunoitika nekuda kwezvikonzero zvakasiyana mumhando dzakasiyana dzeArthritis. Mu osteoarthritis, Mhando yakajairika, kuzvimba kunokonzerwa nekupfeka uye kubvarura pamajoini. The rheumatoid arthritis (RA), kune rumwe rutivi, chirwere che autoimmune, saka kuzvimba kunoitika nekuti muviri unokanganisa majoini.
Kudzvanyirira mhinduro yekuzvimba kunogona kubatsira kudzora marwadzo uye zvimwe zvisina kugadzikana zviratidzo zveArthritis, uye ndipo panouya kudya kwako: Zvimwe zvekudya zvinogona kuwedzera kana kuderedza kuzvimba mumuviri.
Zvokudya Zvokuderedza kana Kudzivisa neArthritis
Shuwa
Izvi zvinoreva akawedzera shuga, inova shuga yakawedzerwa kuchikafu panguva yekugadzira (funga zvinwiwa zvinotapira sesodas uye snack foods). Iwe unofanirwa kuderedza shuga yakawedzerwa, kutora zvishoma sezvinobvira.
Mafuta akazara
Kuderedza kuwanda kwemafuta akazara mukudya kwako kunoreva kudya zvishoma nyama tsvuku, mukaka wakazara-mafuta, bota, uye chizi.
Kuderedza mafuta akazara mukudya uye kuitsiva nemafuta ane monounsaturated (akadai senzungu, avocado, nemafuta emiriwo) zvinogona kubatsira kuderedza kufambira mberi kwebvi osteoarthritis, maererano nekutsvakurudza kwaMarch 2017 kwakabudiswa muArthritis Care uye Research.
Trans mafuta
Aya ndiwo mafuta akaitwa nevanhu ayo akarambidzwa neFood and Drug Administration sechinhu chinowanikwa muzvokudya muna 2015. Zvisinei, achiri kuwanikwa mune zvishoma zvishoma zvakabikwa zvakabikwa iyo yakave nechidimbu hydrogenated mune engredient rondedzero.
Omega-6 fatty acids
Omega 6s haina kushata pachayo, asi dambudziko riripo apo reshiyo yeOmega-6 kusvika Omega-3 yakadzikira. Chinangwa ndechekudzikisa reshiyo, zvinoreva kushoma Omega-6 uye mamwe Omega-3 fatty acids kubatsira kubatsira kuderedza marwadzo ane chekuita nekuzvimba kwearthritis, sekureva kwaFebruary 2018 chinyorwa chakabudiswa muClinical Journal of Pain.
Edza kugara kure nenyama yakagadzirwa uye sarudza zvekudya zvegungwa uye zvicherwa zvakaonda zvenyama yakadyiswa nouswa.
gluten uye casein
Gluten ipuroteni inowanikwa mugorosi, rye, uye bhari, nepo casein ipuroteni inowanikwa muzvigadzirwa zvemukaka. Kana iwe uine sensitivity kune chimwe cheizvi, izvi zvinogona kukonzeresa mhinduro yekuzvimba.
Iyo link haina kunyatso kujeka, asi vamwe vanhu vane rheumatoid arthritis vakawana zororo nekutevera gluten-isina vegan kudya, sekureva kwaFebruary 2018 tsvagiridzo yakabudiswa muOpen Rheumatology Journal.
Dzidziso iripo ndeyekuti kana iwe uchitevera kudya kwezvirimwa, unoderedza zvigadzirwa zvemhuka (mukaka nenyama) uye saka usabvisa chikafu chinokurudzira kuzvimba, zvichibatsira kudzora zviratidzo zveRA. Sezvineiwo, kudya kwakakwira muzvigadzirwa zvemhuka uye kushomeka kwefiber kunogona kuwedzera arthritis kana kutungamirira kune mamwe maflare-ups.
Zvokudya zvinobvumirwa kana uine arthritis
Chikafu chakanangana nekubvisa zviratidzo zveArthritis zvinowanzobatanidza chikafu chinogona kubatsira kuderedza kuzvimba, kwete kukurudzira. Asi hapana nzira imwechete-inokodzera-yose; zvinoshanda kune mumwe zvingasashanda kune mumwe.
Zvibereko nemiriwo
Haisi chakavanzika kuti michero nemiriwo zvinokurudzirwa kune hutano hwakanaka, asi basa ravo mukubatsira kubvisa marwadzo eArthritis riri mumakomisheni akakosha anonzi. phytochemicals, izvo zvine basa rekurwisa kuzvimba.
Inokurudzirwa kuisa michero yakadai se matamba, blueberries, raspberries y strawberries, sezvo iwo akapfuma sosi yemapolyphenols anosanganisira anthocyanins, quercetin, uye akasiyana marudzi ephenolic acids. Zvose izvi zvinosanganiswa zvinozivikanwa zvakanyanya nekuda kwemasimba avo ekurwisa-kupisa.
Miriwo nezvinonhuwira
Mishonga nemiti inonhuwira zvakare inopa anti-inflammatory compounds.
El parsley, la basil, el cilantro, mudzi we Tsangamidzi, la sinamoni and the turmeric ndezvimwe zvezvakanyanya-dense uye anti-inflammatory foods zviripo.
Omega-3 fatty acids
Aya magirisi anokosha anowanikwa kunyanya mu hove, asi iwe unogona zvakare kuvawana mukati nzungu, mhodzi dzeflakisi uye mbeu dze chia. Iwo akabatana-ane hushamwari mafuta, sezvo zvidzidzo zvinoratidza kuti omega-3 mafuta kushandiswa kunoderedza mazinga maviri ekuputika mapuroteni, C-reactive protein (CRP) uye interleukin-6.
Olive mafuta
Mafuta omuorivhi chinhu chakakosha chekudya kweMediterranean. Mafuta aya ane monounsaturated mafuta, uye vatsvakurudzi vanotenda kuti ndicho chimwe chezvikonzero nei kudya kweMediterranean kwakanakira kuderedza kuzvimba.
Zvakanyatsoratidzwa kuti the imwe mhandara yemafuta inovandudza hutano hwematumbo uye zvakare inoderedza kuzvimba mumuviri, sekureva kwaNyamavhuvhu 2019 tsvagiridzo yakaburitswa muNutrints.