Kungani ukuthi ukudla okuthile (noma ukuhlanganiswa kokudla) kubonakala kubangela ukuhlasela kwakho kwe-migraine? Ukuziqeda ekudleni kwakho kungaba usizo?
Isayensi ngemuva kokuthi ukudla kungabangela ngempela imithi ye-migraines isalokhu ibuhlungu. Kungakhathaliseki ukuthi, kuyaneliseka ukuthi ochwepheshe bezinsizwa abengeziwe bancoma izinguquko zokudla njengezindlela zokwelapha ze-migraine.
Ingabe Ukuguqula Ukudla Kusebenza Ngempela?
Ukuklama nokusebenzisa izifundo zokungenelela kokudla kwemigraines kuyinkimbinkimbi ngezizathu eziningana. Ngesinye, kunzima ukuhlola ngempela ukuthi umuntu unamathele ekudleni okuthile. Ngaphezu kwalokho, kunezinhlobo eziningi zokudla okubangelwa ukuguquka kwamagciwane okuhlukile kumuntu ngamunye.
Lokhu kukhulunywa, ukuhlolwa okunye kuyi - Journal of Headache and Pain kwafuna ukunquma ukuthi ukudla okunamafutha okwehla okuncane (okuyinto ngokweqile okuqeda ukuvama kokudla okuvamile) kunganciphisa inani nenkinga yokuhlaselwa kwe-migraine.
Esicwaningweni, abahlanganyeli abangu-42 abane-migraines babehlelwe ngamanye amaqembu amabili:
- ukuguquka ekudleni-okwakukhona amaviki angu-4 okudla okunomsoco we-vegan olandelwayo okulandelwa ngamasonto angu-12 "okuvamile okudambisa ukudla" ekudleni kokudla (ngaphezu kokudla okunamafutha we-vegan)
- ukwesekwa kwe-placebo (amanani aphansi kakhulu e-omega-3 no-vitamin E) engenakho izinguquko zokudla-la mazinga ayephansi kakhulu ukuba abe nomthelela onobuchopho.
I-vegan ephansi yamafutha okudla kusho ukuthi abahlanganyeli abadli imikhiqizo yezilwane-ngakho akukho nyama yezilwane, inhlanzi, ubisi, amaqanda noma uju.
Phakathi nesikhathi sokuqeda ukudla, abahlanganyeli bagwema ukudla okudla okuvamile okubangelwa ukudla kwe-migraine. Iziguli zagcina ziphinde zivuselele ukudla lokhu emuva kokudla kwazo, nakuba kancane kancane, futhi ngasinye isikhathi.
Ukudla okuphelile kufakwe:
- Ikhofi, itiye, utshwala
- Chocolate
- Ushukela
- Amantongomane nembewu
- Izinhlamvu ezithile (isibonelo, ummbila, ibhali, ukolweni wekoroyi)
- Izitshalo ezithile (isib. Ama-soya, ama-chickpeas, amantongomane)
- Izithelo ezithile (isib. Zonke izithelo ze-citrus, ubhanana, ama-apula)
- Imifino ethile (isb., Amazambane, ama-yam, isilimo esidliwayo esinamagatsha anamanzi, amazambane, isitshalo seqanda, pepper, anyanisi, ugarlic, utamatisi)
Kwakukhona izinkinga ezimbalwa ngokucwaninga, ikakhulukazi okulinganiselwe ukunamathela kokudla kanye nokuklanywa okuyinkimbinkimbi kwesifundo. Noma kunjalo, imiphumela yayithembisa ukuthi ngenkathi eqhubeka nokushintsha kokudla, iningi labahlanganyeli libike ukuthi ubuhlungu bekhanda babuhle. Esiqenjini sokuxhaswa, isigamu sabahlanganyeli sabika ukuthi ubuhlungu bekhanda babuhle, kanti isigamu sabika ukuthi akusihle.
Ngaphezu kwalokho, emavikini angu-16 okuqala okucwaninga (lapho abahlanganyeli bebanamathela ekudleni kwabo), labo abasendlini yokudla babenenhloko encane kakhulu kunalabo abasebandleni lokuxhaswa.
Konke lokhu kusho, kwakungekho umehluko omkhulu phakathi kwenani lekhanda elihlangene phakathi kwamaqembu amabili. Futhi, uma kubika ukuthuthukiswa kobuhlungu ngesikhathi sokudla, asikwazi ngempela ukuthi kwakungukudla okunomsoco we-vegan owawusizo, noma kokudla kokuqeda, noma kokubili. Kuzo zonke, lolu cwaningo lubonisa ubunzima ekunqumeni inzuzo yangempela yokungenelela kokudla ekuphatheni imithi ye-migraines.
Noma kunjalo, le miphumela iphakamisa inzuzo ethile, ekhuthaza.
Ukudla Kungabangela Imigraines
Ukudla kungabangela ukuguqulwa kwamagciwane ngokusebenzisa inqubo yokwelapha, lapho isimiso somzimba sokuzivikela komzimba senziwa khona futhi i-antibody ikhiqizwa, noma ngokusebenzisa indlela ebizwa ngokuthi ukungabeki kokudla , okungekho olwaphikisayo okhiqizwayo kodwa umzimba uqhubeka usabela-uzwela hhayi ukungezwani komzimba
Kulesi sifundo esingenhla, ukudla okune-fat-fat vegan kukugqugquzela ukusetshenziswa kwezidalwa ezisekelwe ezitshalweni, eziningi zazo ezinezindawo zokulwa nokuvuvukala. Ngokufanayo, inyama kanye nemikhiqizo yobisi kungase kube ukuvuvukala, ngakho ngokuzigwema, umuntu onemigraine kungenzeka ukuthi wehlile ubuhlungu.
Empeleni, lokhu kuvuvukala kokudla okuthile kusekelwa ubufakazi besayensi. Ucwaningo olulodwa eCephalalgia lubonise ukuthi amanye ama-migraineurs anamazinga aphezulu kakhulu e-antibody IgG egazini labo lapho evezwa kokudla okuhlukene, ikakhulukazi izinongo, amantongomane kanye nembewu, ama-seafood, isitashi kanye nezithasiselo zokudla. Lolu cwaningo lusekela indima yokudla okubangelwa ukudla okubangelwa ukuqhuma noma ukuguga kwamagraines.
Kungenzeka ukuthi ukudla okuthile (noma ukuhlanganiswa kokudla) kudala isimo esiphezulu sokuvuvukala emzimbeni we-migraineur, okwehlisela umkhawulo we-migraine, okuvumela ezinye izimbangela ukuba zenze ukuhlasela kwe-migraine-njengesivunguvungu esiphezulu esihlangana ndawonye.
Yiqiniso, kungase kube nezinye izizathu zokuthi ukudliwa noma ukuvimbela ukudla okunomthelela kusiza ukunciphisa noma ukunciphisa ukuhlaselwa kwe-migraines yomuntu. Ngokwesibonelo, izidlo zokuqothula zingabangela ukulahlekelwa isisindo, futhi siyazi ukuthi ukunciphisa ikhalori nokulahleka kwesisindo (ikakhulu kulabo abakhuluphele) kungathuthukisa ubuhlungu be-migraines.
Okubalulekile
Nakuba indima yokudla njengezimbangela ze-migraine yindaba ephikisanayo futhi eyinkimbinkimbi-ikakhulukazi uma kuziwa kwisayensi ngemuva kwayo-iqiniso le ndaba ukuthi kufanele wenze okungaqondakali. Uma ukudla (noma iqembu lokudla) kubonakala sengathi yimbangela ye-migraines yakho, ukuyiqeda ekudleni kwakho kuwukuhlakanipha, kungakhathaliseki ukuthi yikuphi ukucwaninga kwesayensi okusikisela noma kuqinisekisiwe.
Ngamanye amazwi, ukulalela ugundane wakho cishe kuhlakaniphile lapha. Vele uqaphele ukushintsha ukudla kwakho ngaphansi kokuqondiswa udokotela wakho, ukuqinisekisa ukuthi uthola ukudla okunempilo.
Futhi, qaphela ukuthi indlela yakho yokudla ku-migraines yakho ingase ihluke kakhulu komunye umuntu one-migraines. Yingakho ukusebenzisana nokukhomba izimbangela zakho ngokwenza idayari yekhanda kubalulekile.
Uma kuthiwa, ungazikhandli ngokwakho uma uphahla futhi udle ucezu lwe-chocolate-odala i-migraine noma ungaphuthelwa i- MSG ekudleni kwakho-lolu luhambo, ngakho-ke kube kuhle kuwe.
Imithombo:
I-Alpay K, i-Ertas M, i-Orhan EK, i-Üstay, i-DK, i-Lieners C, i-Baykan N. Ukuvinjelwa kokudla ku-migraine, ngokusekelwe ku-IgG ngokumelene nokudla: Isivivinyo esiphuthumayo semitholampilo emibili, esingenangqondo. I-Cephalalgia . 2010; 30 (7): 829-37.
Aydinlar El, et al. Ukudla okugxile kwe-IgG ku-migraine kanye nesifo sofuba esiswini. Izinwele . 2013; 53 (3): 514-25.
Bond DS, Vithiananthan S, Nash JM, Thomas JG, iWing RR. Ukuthuthukisa ikhanda le-migraine ezigulini ezinamandla kakhulu ngemva kokuhlinzeka nge-bariatric. I-Neurology . 2011; 76 (13): 1135-1138.
Bunner AE, Agarwal U, Gonzales JF, Valente F, Barnard ND. Ukungenelela okunomsoco we-migraine: isilingo se-crossover esingakahleliwe. I-J Headache Pain . 2014; 15 (1): 69.
I-Rocket FC, de Oliveira VR, i-Castro K, i-Chaves ML, i-Perla Ada S, i-ID ye-Perry. Izici zokudla ze-migraine ziqala izici. Isitifiketi seNutriti 2012; 70 (6): 337-56.