Ngelishwa, akukho fomula yomlingo xa kuziwa ekuphuculeni isifo samathambo. Kodwa ukuba unesi sifo, unokufumana isiqabu kwiimpawu ngokutshintsha into oyityayo. Nantsi indlela ukutya kunye nesifo samathambo ezinxulumene ngayo, kunye nokutya okugqwesileyo kunye nokubi kakhulu kwiintlungu ezidibeneyo, ukuqina, kunye nokudumba.
Ukutya kukuchaphazela njani ukudumba?
Kukho iintlobo ezingaphezu kwe-100 ze-arthritis, kodwa nganye iphawulwe ngokuvuvukala okungapheliyo kumalungu anokubangela ukuvuvukala kunye neentlungu.
La ukuvuvukala okuqatha, okanye ixesha elifutshane, ngokwenene yimpendulo ephilileyo enceda ukukhusela umzimba. Umkhuhlane, okuncedayo ukulwa nosulelo, ngumzekelo wokudumba okubukhali. Olu hlobo lokudumba luyehla xa isoyikiso somzimba singasekho, ngokutsho kwenqaku likaDisemba 2019 elipapashwe kwiNature Medicine.
La Ukudumba okungapheliyo, okanye kwixesha elide, yimpendulo efanayo, kodwa ngalo lonke ixesha. Awubaleki ngefiva 24/7, kodwa ukudumba kukho emzimbeni wakho kancinci. Oku kuvutha okungapheliyo kudibaniswa neemeko ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile kunye nesifo se-metabolic syndrome, ngokwenqaku leNdalo yeMithi.
Ukuvuvukala kwenzeka ngenxa yezizathu ezahlukeneyo kwiindidi ezahlukeneyo ze-arthritis. Kwi i-osteoarthritis, Olona hlobo luqhelekileyo, ukuvuvukala kubangelwa ukugqoka kunye nokukrazula kumalungu. I isifo samathambo (RA), kwelinye icala, sisifo esizilawulayo, ngoko ke ukudumba kwenzeka ngenxa yokuba umzimba uhlasela amalungu ngempazamo.
Ukucinezela loo mpendulo yokuvuvukala kunokunceda ukulawula intlungu kunye nezinye iimpawu ezingathandekiyo ze-arthritis, kwaye kulapho ukutya kwakho kungena khona: Ukutya okuthile kunokunyusa okanye kunciphise ukudumba emzimbeni.
Ukutya okufuneka unciphise okanye ugweme nge-Arthritis
Iswekile
Oku kubhekisa kwi iswekile eyongeziweyo, eyiswekile edityaniswe ekutyeni ngexesha lokulungiswa (cinga iziselo eziswiti ezifana neesoda kunye nokutya kwesnack). Kuya kufuneka unciphise iswekile eyongeziweyo, uthathe kancinci kangangoko.
Amafutha ahluthayo
Ukunciphisa inani lamafutha ahluthayo ekutyeni kwakho kuthetha ukutya kancinci inyama ebomvu, ubisi olutyebileyo, ibhotolo, kunye netshizi.
Ukunciphisa amanqatha atyebileyo ekudleni kunye nokutshintshwa kwamafutha e-monounsaturated (njengamantongomane, i-avocado, kunye namafutha emifuno) kunokunceda ukucotha ukuqhubela phambili kwe-knee osteoarthritis, ngokutsho ngoMatshi 2017 uphando olupapashwe kwi-Arthritis Care and Research.
Trans amanqatha
Lawa ngamafutha enziwe ngabantu ukuba i-Food and Drug Administration ivalwe njengesithako ekutyeni kwi-2015. Nangona kunjalo, zisafumaneka kwixabiso elincinci kakhulu iimpahla ezibhakiweyo ezilungisiweyo eziye zafakwa ihydrogenated ngokuyinxenye kuluhlu lwezithako.
Omega-6 fatty acids
I-Omega 6s ayimbi ngokwazo, kodwa ingxaki kuxa umlinganiselo we-Omega-6 ne-Omega-3 uphantsi. Injongo kukunciphisa umlinganiselo, oku kuthetha ukuba ngaphantsi kwe-Omega-6 kunye ne-Omega-3 fatty acids engaphezulu ekuncedeni ukunciphisa intlungu ehambelana nokuvuvukala kwe-arthritis, ngokutsho kwenqaku likaFebruwari 2018 elipapashwe kwi-Clinical Journal of Pain.
Zama ukuba kude nenyama ecoliweyo kwaye ukhethe ukutya kwaselwandle kunye nokusikwa okuncinci kwenyama etyiswe ngengca.
i-gluten kunye ne-casin
I-Gluten yiprotheni efumaneka ngqolowa, i-rye, nebhali, ngelixa i-casein yiprotheni efumaneka kwiimveliso zobisi. Ukuba unovelwano kuyo nayiphi na kwezi, oku kunokubangela impendulo evuthayo.
Ikhonkco ayicacanga ngokupheleleyo, kodwa abanye abantu abane-rheumatoid arthritis baye bafumana isiqabu ngokulandela ukutya okune-gluten-free vegan, ngokutsho kukaFebruwari 2018 uphando olupapashwe kwi-Open Rheumatology Journal.
Ithiyori esisiseko yeyokuba xa ulandela ukutya okusekelwe kwizityalo, unciphisa iimveliso zezilwanyana (ubisi kunye nenyama) kwaye ke ngoko akuquki ukutya okuninzi okukhuthaza ukudumba, kunceda ukulawula iimpawu zeRA. Ngakolunye uhlangothi, ukutya okuphezulu kwimveliso yezilwanyana kunye nefayibha encinci kunokusenza sibe mandundu isifo samathambo okanye sikhokhelele ekugqabhukeni okungaphezulu.
Ukutya okuvumelekileyo xa unesifo samathambo
Ukutya okugxile ekudambiseni iimpawu ze-arthritis ngokuqhelekileyo kubandakanya ukutya okunokunceda ukunciphisa ukudumba, kungakhuthazi. Kodwa akukho ndlela-nye-ilingana-konke; into esebenzayo komnye isenokungasebenzi komnye.
Iziqhamo kunye nemifuno
Ayiyomfihlo into yokuba iziqhamo kunye nemifuno zicetyiswa ukuba ube nempilo entle, kodwa indima yazo ekuncedeni ukudambisa iintlungu ze-arthritis ilele kwiikhompawundi ezikhethekileyo ezibizwa ngokuba yi-arthritis. iiphytochemicals, abajongene nokulwa nokudumba.
Kucetyiswa ukubandakanya iziqhamo ezifana iirharnati, iiblueberries, raspberries y amaqunube, njengoko zingumthombo ocebileyo we-polyphenols kuquka i-anthocyanins, i-quercetin, kunye neentlobo ezahlukeneyo ze-phenolic acids. Zonke ezi zixhobo ziyaziwa ngokubanzi ngemiphumo yazo enamandla yokuchasana nokudumba.
Iherbs kunye nezinongo
Imifuno kunye neziqholo zikwangumthombo we-anti-inflammatory compounds.
El iparsley, la basil, el i-cilantro, ingcambu ye ijinja, la i sinamoni kunye i-turmeric zezinye zezona sondlo zixineneyo kunye nokutya okuchasene nokudumba okukhoyo.
Omega-3 fatty acids
Ezi grisi ezikhethekileyo zifumaneka ikakhulu kwi intlanzi, kodwa ungazifumana kwakhona amantongomane, imbewu yeflakisi kunye nembewu ye chia. Ziyi-fat joint-friendly, njengoko uphando lubonisa ukuba ukusetyenziswa kwe-omega-3 kwamafutha kunciphisa amanqanaba eeprotheni ezimbini ezivuthayo, i-C-reactive protein (CRP) kunye ne-interleukin-6.
Ioli yomnquma
Ioli yomnquma yinto ebalulekileyo yokutya kweMeditera. Le oyile ngamafutha e-monounsaturated, kwaye abaphandi bakholelwa ukuba sesinye sezizathu zokuba ukutya kweMeditera kulungile ekunciphiseni ukudumba.
Kuye kwaboniswa ngokukodwa ukuba i ioli yeoli yomnquma iphucula impilo yamathumbu kwaye ikwanciphisa ukudumba emzimbeni, ngokutsho kophando luka-Agasti 2019 olupapashwe kwiZondlo.