Ngeshwa, ayikho ifomula yomlingo uma kuziwa ekuthuthukiseni isifo samathambo. Kodwa uma unalesi sifo, ungase uthole ukukhululeka okuthile ezimpawini ngokushintsha okudlayo. Nakhu ukuthi ukudla kanye nesifo samathambo kuhlobene kanjani, nokudla okungcono kakhulu nokubi kakhulu kobuhlungu bamalunga, ukuqina, nokuvuvukala.
Ukudla kukuthinta kanjani ukuvuvukala?
Kunezinhlobo ezingaphezu kuka-100 ze-arthritis, kodwa ngayinye iphawulwa ukuvuvukala okungapheli emalungeni okungabangela ukuvuvukala nobuhlungu.
La ukuvuvukala okunamandla, noma okwesikhashana, empeleni kuyimpendulo enempilo esiza ukuvikela umzimba. Umkhuhlane, okusiza ukuthi ulwe nokutheleleka, uyisibonelo sokuvuvukala okunamandla. Lolu hlobo lokuvuvukala luyehla lapho usongo emzimbeni lungasekho, ngokusho kwendatshana kaDisemba 2019 eshicilelwe ku-Nature Medicine.
La Ukuvuvukala okungapheli, noma esikhathini eside, impendulo efanayo, kodwa ngaso sonke isikhathi. Awugijimi nomkhuhlane 24/7, kodwa ukuvuvukala kukhona emzimbeni wakho ngezinga elincane. Lokhu kuvuvukala okungapheli kuxhumene nezimo ezifana nesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2 kanye nesifo se-metabolic, ngokusho kwesihloko se-Nature Medicine.
Ukuvuvukala kwenzeka ngezizathu ezahlukene ezinhlotsheni ezahlukene ze-arthritis. Kwe i-osteoarthritis, Uhlobo oluvame kakhulu, ukuvuvukala kubangelwa ukuguga nokuqhekeka kwamalunga. I isifo samathambo (I-RA), ngakolunye uhlangothi, iyisifo esizimele, ngakho ukuvuvukala kwenzeka ngoba umzimba uhlasela amalunga ngephutha.
Ukucindezela leyo mpendulo yokuvuvukala kungasiza ekulawuleni ubuhlungu nezinye izimpawu ezingakhululekile ze-arthritis, futhi yilapho ukudla kwakho kungena khona: Ukudla okuthile kungandisa noma kunciphise ukuvuvukala emzimbeni.
Ukudla Okufanele Ukhawule Noma Ukugweme Nge-Arthritis
Ushukela
Lokhu kubhekisela ku- ushukela owengeziwe, okuwushukela owengezwa ekudleni ngesikhathi sokucubungula (cabanga ngeziphuzo ezinoshukela njengamasoda nokudla okulula). Kufanele unciphise ushukela owengeziwe, uthathe kancane ngangokunokwenzeka.
Amafutha agcwele
Ukunciphisa inani lamafutha agcwele ekudleni kwakho kusho ukudla kancane inyama ebomvu, ubisi olunamafutha agcwele, ibhotela noshizi.
Ukunciphisa amafutha agcwele ekudleni futhi esikhundleni sawo namafutha e-monounsaturated (njengamantongomane, ukwatapheya, namafutha emifino) kungasiza ekubambezeleni ukuqhubeka kwe-knee osteoarthritis, ngokusho kocwaningo luka-March 2017 olwanyatheliswa ku-Arthritis Care and Research.
Amafutha e-Trans
Lawa amafutha enziwe umuntu iFood and Drug Administration eyawavala njengesithako ekudleni ngo-2015. Nokho, asatholakala ngamanani amancane kakhulu izimpahla ezibhakiwe ezigayiwe afakwe i-hydrogenated ngokwengxenye ohlwini lwesithako.
I-Omega-6 fatty acids
Ama-Omega 6 awawona amabi ngokwawo, kodwa inkinga yilapho isilinganiso se-Omega-6 ne-Omega-3 siphansi. Umgomo ukwehlisa isilinganiso, okusho ukuthi i-Omega-6 encane kanye ne-Omega-3 fatty acids encane ukusiza ukunciphisa ubuhlungu obuhambisana nokuvuvukala kwe-arthritis, ngokusho kwe-athikili kaFebhuwari 2018 eshicilelwe ku-Clinical Journal of Pain.
Zama ukuziqhelelanisa nenyama egayiwe bese ukhetha ukudla kwasolwandle kanye nokusikeka okuncane kwenyama efunzwa utshani.
i-casein ne-gluten
I-Gluten iphrotheni etholakala ukolweni, rye, nebhali, kanti i-casein iyiprotheni etholakala emikhiqizweni yobisi. Uma unokuzwela kunoma yikuphi kwalokhu, lokhu kungase kubangele impendulo yokuvuvukala.
Isixhumanisi asicacile ngokuphelele, kepha abanye abantu abane-rheumatoid arthritis bathole ukukhululeka ngokulandela ukudla okungenayo i-gluten, ngokusho kocwaningo lukaFebhuwari 2018 olushicilelwe ku-Open Rheumatology Journal.
Ithiyori eyisisekelo iwukuthi uma ulandela ukudla okusekelwe ezitshalweni, unciphisa imikhiqizo yezilwane (ubisi nenyama) ngakho-ke awufaki ukudla okuningi okukhuthaza ukuvuvukala, okusiza ukulawula izimpawu ze-RA. Ngokuphambene, ukudla okuphezulu emikhiqizweni yezilwane kanye ne-fiber ephansi kungase kubhebhethekise isifo sokuqaqamba kwamalunga noma kubangele ukuqubuka okwengeziwe.
Ukudla okuvunyelwe uma une-arthritis
Ukudla okugxile ekudambiseni izimpawu zesifo sokuqaqamba kwamalunga ngokuvamile kufaka phakathi ukudla okungasiza ukwehlisa ukuvuvukala, hhayi ukukugqugquzela. Kodwa ayikho indlela yokulinganisa eyodwa; okusebenzela omunye kungase kungasebenzi komunye.
Izithelo nemifino
Akuyona imfihlo ukuthi izithelo nemifino kunconywa ukuba ube nempilo enhle, kodwa indima yakho ekusizeni ukudambisa ubuhlungu besifo samathambo isezinhlanganisela ezikhethekile ezibizwa ngokuthi. ama-phytochemicals, ezibhekene nokulwa nokuvuvukala.
Kunconywa ukufaka izithelo ezifana amapomegranati, ama-blueberries, ama-raspberries y sitrobheli, njengoba iwumthombo ocebile wama-polyphenols ahlanganisa i-anthocyanins, i-quercetin, nezinhlobo ezihlukahlukene zama-phenolic acid. Zonke lezi zinhlanganisela ziyaziwa kabanzi ngemiphumela yazo enamandla yokulwa nokuvuvukala.
Amakhambi nezinongo
Amakhambi nezinongo nazo ziwumthombo wezinhlanganisela ezilwa nokuvuvukala.
El iparsley, la basil, el i-cilantro, impande ye ujinja, la canela futhi i i-turmeric okunye kokudla okunomsoco kakhulu futhi okuvimbela ukuvuvukala okutholakalayo.
I-Omega-3 fatty acids
Lawa mafutha akhethekile atholakala ngokuyinhloko ku- inhlanzi, kodwa ungawathola naku amantongomane, imbewu yefilakisi kanye nembewu ye chia. Angamafutha ahlangene, njengoba ucwaningo lubonisa ukuthi ukusetshenziswa kwamafutha e-omega-3 kunciphisa amazinga amaprotheni amabili avuthayo, i-C-reactive protein (CRP) ne-interleukin-6.
Amafutha omnqumo
Amafutha omnqumo ayingxenye ebalulekile yokudla kwaseMedithera. Lawa mafutha angamafutha e-monounsaturated, futhi abacwaningi bakholelwa ukuthi esinye sezizathu zokuthi kungani ukudla kwaseMedithera kuhle ekunciphiseni ukuvuvukala.
Kuye kwaboniswa ngokuqondile ukuthi i uwoyela owengeziwe we-olive kuthuthukisa impilo yamathumbu futhi kunciphisa nokuvuvukala emzimbeni, ngokocwaningo lwango-Agasti 2019 olushicilelwe ku- Nutrients.