Izigidi zabantu emhlabeni wonke zine-arthritis. Nakuba zikhona ezinye izici eziyingozi ezaziwayo ezingaholela kulesi simo esivamile, eziningi, njengezakhi zofuzo zomuntu, azikho ngaphansi kolawulo lwethu. Kodwa hhayi bonke. Ezinye izinhlobo ze-arthritis zingavinjelwa kanti ezinye ziyakwazi ukuguqulwa.
Kukhona namaqhinga amaningi angasiza ukuthuthukisa impilo yonke yamalunga akho. Lokho kubalulekile, njengoba amalunga anempilo ekuvumela ukuthi uhambe kalula futhi asize ukuvikela amathambo akho.
Zingaki izinhlobo ezikhona?
I-arthritis ibhekisela kunoma yiluphi uhlobo lobuhlungu obuhlangene noma ukuvuvukala, futhi kunezinhlobo ezingaphezu kwe-100.
Uhlobo oluvame kakhulu yi- isifo samathambo (OA), eyaziwa nangokuthi isifo samathambo esiwohlozayo. Njengoba uqwanga oluvikelayo luguga, amathambo athintana namalunga; kungenzeka ukuthi uke wezwa ngakho njenge- wear and tear arthritis.
Olunye uhlobo oluvame ukuxilongwa yi- isifo samathambo (AR), uhlobo lokuvuvukala. Kuyisifo se-autoimmune, okusho ukuthi umzimba ulwa wodwa. Iyakwazi ukuhlasela amalunga, abebomvu kushisa futhi avuvuke.
Indlela yokuvimbela i-arthritis?
Nawa amanye amaqhinga asekelwe isayensi azosiza ukunciphisa izici zakho zobungozi kanye nokukhuthaza impilo enhle ngokuhlanganyela.
Gcina isisindo esinempilo
Ukukhuluphala ngokweqile kuyingozi enkulu ye-osteoarthritis, ikakhulukazi ezindaweni ezinesisindo njengamadolo kanye nomhlane ophansi.
Ukucindezela emadolweni kunezela izikhathi ezingu-1 isisindo somzimba wakho, futhi lokho kusezingeni eliphansi; iphakeme nakakhulu kuma-inclines (njengezinyathelo) futhi ingaba izikhathi eziphindwe kahlanu kwesisindo somzimba wakho lapho uqothuka, uthi, ubophe isicathulo sakho.
Kungakho abantu abakhuluphele kakhulu kunamathuba amaningi okuthi bathole i-OA kulezi zindawo. Futhi ngenxa yokuthi amafutha engeziwe aholela emaphrotheni abangela ukuvuvukala azungeza emzimbeni wakho, ukukhuluphala nakho kwandisa ingozi yokuba ne-OA yezandla.
Zama ukuguqula indlela odla ngayo bese uzama ukuzivocavoca ukuze unciphise isisindo ngokuhle uma ufuna ukuvimbela i-osteoarthritis yesigaba sokuphela kanye nobuhlungu obungapheli.
Cabanga ngokulandela ukudla kwaseMedithera
Akukho ukudla okungavimbela isifo samathambo (futhi akukho ukudla okungaselapha lesi simo). Lokho okushiwo, ukudla okunempilo kuzokusiza ukulawula isisindo sakho.
Futhi kukhona ukudla okungase kube usizo ikakhulukazi ukukulandela. Ukudla kwaseMedithera kuye kwaboniswa ngokungaguquki ukuthi kuyasiza ekunciphiseni ukuvuvukala. Lokho kuyisihluthulelo, njengoba kokubili i-RA ne-OA kuhilela ukuvuvukala emalungeni.
Ukulandela ukudla kwaseMedithera kusho ukudla okuningi imifino, izithelo, inhlanzi, okusanhlamvu y amafutha aphilile, kuyilapho inyama ebomvu kanye nokudla okugaywe kakhulu kunqunyelwe. Kuxhunyaniswe nokuncipha kwesisindo kanye ne-BMI ephansi, ngokusho kokubuyekezwa kuka-March 2019 okushicilelwe ku- Nutrients.
Ukudla kwaseMedithera kwaba usizo ekulawuleni izimpawu kubantu abane-RA, kodwa kwakungekho ubufakazi obanele bokusekela ukuthi ukudla kuvimbele i-RA ngokubuyekezwa okuhlelekile kuka-December 2017 okushicilelwe ku-Rheumatology International.
Lolu hlobo lokudla lungasiza ekuvimbeleni i-RA kwababhemayo bakudala nabamanje, ngokocwaningo lwangoSepthemba 2020 olushicilelwe ku-Arthritis & Rheumatology. Futhi nakuba eminye imikhawulo ezifundweni ivunywa, ukubuyekezwa kuka-Agasti 2018 okushicilelwe kumagazini i-Nutrients kuphawule ukuthi ukusabalala kwe-OA kuphansi kubantu abanamazinga aphezulu okunamathela ekudleni kwaseMedithera.
Kungase futhi kube usizo umkhawulo o Ukugwema ukudla okuvuvukalayo okungenza izimpawu zibe zimbi nakakhulu. Lezi zihlanganisa ama-carbohydrate acwengekile (cabanga isinkwa esimhlophe namakhekhe), ukudla ukudla okuthosiwe, iziphuzo ezinoshukela njengeziphuzo ezibandayo, inyama ebomvu negayiwe kanye imajarini.
udle i-fiber eningi
Ukuba isifo sokuvuvukala; Izimpawu zalesi simo zivela ngenxa yokuvuvukala kwamalunga.
Ukusebenzisa i-fiber kunganciphisa ukuvuvukala futhi kuthuthukise i-osteoarthritis. Ukusetshenziswa kwamazinga aphezulu e-fiber kwakuhlotshaniswa ne-a ingozi ephansi yokuthola i-OA yamadolo enezimpawu, ngokocwaningo lwangoMeyi 2017 ku-Annals of the Rheumatic Diseases.
Izithelo, imifino, okusanhlamvu okuphelele, nemifino yimithombo emihle ye-fiber.
Yeka ukubhema
Kunzima ngisho nokubala izizathu ezisobala zokuyeka ukubhema ngoba ukuyeka kubi kakhulu cishe kuzo zonke izici zempilo yakho.
Ukubhema kuyisici esiyingozi sokuthuthukisa i-RA. Kuphinde kube yingozi evinjelwayo ye-osteoarthritis, ngoba ukubhema kungaholela ekuwohlokeni kwamathambo.
Xubha amazinyo akho
Ukuzijwayeza ukuhlanzeka kwamazinyo (ukuxubha amazinyo akho izikhathi eziningana ngosuku kanye nokubhucunga) kungasiza ekuvimbeleni i-gingivitis (isifo sezinsini), okungase kubangele isifo sokuqaqamba kwamalunga.
Ucwaningo ngokuqinisekile lubonisa a ukuxhumana phakathi kwe-gingivitis ne-RA. Kungenzeka ukuthi ukuvuvukala okuhambisana namazinyo nomlomo kungase kubambe iqhaza ekuthuthukiseni isifo samathambo, ngokusho kokubuyekezwa kukaMeyi 2013 ku- Current Opinion Rheumatology . olunye ucwaningo luka-December 2016, olwanyatheliswa ku-Science Translation Medicine, lwathola ukuthi amagciwane ahilelekile ku-gingivitis aphinde abangele impendulo yokuvuvukala etholakala kubantu abane-RA.
Qiniseka ukuthi uyazivocavoca
Ngaphezu kokukusiza ukuba ugcine isisindo esinempilo, ukuvivinya umzimba nakho kuhle ekugcineni imisipha namalunga akho enempilo.
Noma yiluphi uhlobo lokuzivocavoca olungacindezeli imisipha luhle. Ngokufanelekile, abantu kufanele baqale kancane kancane, ikakhulukazi uma sekunesikhathi baqala ukusebenza, ngakho bakha ukubekezelelana nokuqina okwengeziwe.
Lapho imisipha yakho inamandla, iba ngcono nakakhulu ukuvikela amalunga akho kanye vimbela okungenzeka ukuthi i-osteoarthritis. Ngaphezu kwalokho, umsebenzi womzimba uyasiza vimbela amalunga aqinile.
Ivimbela ukulimala kwamalunga
I-OA ngokuyinhloko ibonakala njengesifo esihambisana nobudala: ngokusetshenziswa kakhulu kwelunga, uqwanga luyaguga, okuholela ekungqubuzaneni kanye nokuthintana okwesabekayo kwethambo nethambo. Kodwa i-OA ingase futhi ibe umphumela wokulimala okubangelwa ukuvivinya umzimba noma izingozi.
Yebo, awukwazi ukuhlehla kubhamuza ukuze ugweme ukulimala nezingozi. Kodwa akhona amaqhinga aphusile futhi ahlakaniphile ongawathatha ukuze uvikele amalunga akho, njengokuzivocavoca amadolo, ukuhlala kahle, nokuma ngendlela efanele.