Yini Okufanele Uyenze Ukudla ... nokugwema?
Ukudla kungadlala indima ebalulekile ekuphatheni i- fibromyalgia yakho. Akukhona neze "ukudla kwe-fibromyalgia" okusebenza kuwo wonke umuntu onalesi simo, kodwa abantu abaningi baye bakwazi ukunciphisa ubuhlungu babo nezinye izimpawu ngokuthola ukuthi yini ukudla okungayenzi. Kwabaningi bethu, kuthatha isikhathi nokuhlolwa.
Asinayo ithani lokucwaninga nge-fibromyalgia nokudla, kodwa ilwazi lokukhula lwazi.
Lokho esikufunda ezifundweni kungakusiza ukukuqondisa ngokunikeza indawo ozoqala. Ungase ufune ukusebenzisa ukudla kokuqeda ukunikeza islate elihlanzekile ukuqala kusuka.
Antioxidants
Kungenzeka ukuthi uzwe okuningi nge-"antioxidant superfoods," futhi lokhu kungase kube yinto eyodwa lapho kunokuthile okwenzeka ngemuva kwe-hype-ikakhulu uma kuziwa ku-fibromyalgia.
Ama-antioxidants ayinto ekudleni okungukuthi, evikela amangqamuzana akho emiphumeleni eyingozi yomoya-mpilo. Amanye ama-antioxidants amavithamini owazwile, njengevithamini C, i-vitamin E, ne-beta-carotene. Abanye banamagama ajwayelekile, afana ne-polyphenol ne-reservatrol.
Enye inkolelo ye-fibromyalgia ihilela ukucindezeleka okwenziwe nge-oxyidative njengento eyinhloko ye-causal factor. Ukucwaninga nge-antioxidant ukusetshenziswa kubonakala kuthembisayo, okuholela ekukholweni kule mbono.
Ucwaningo olwenziwa ngo-2016 olwanyatheliswa kuyi- International Journal lwe-Vitamin and Nutrition Research luthi ukusetshenziswa kwezidakamizwa ze-antioxidants, ikakhulukazi i-polyphenols, kwahlanganiswa nezinombolo eziphansi zamaphuzu amathenda we-fibromyalgia kanye nekhwalithi engcono yokuphila.
Ukudla okukhonjisiwe okukhonjisiwe kwakuyi:
- Ikhofi
- Amapheya
- Izithelo ezibomvu
- Ushokoledi omnyama
Olunye ucwaningo oluvela ngo-2016, lolo olushicilelwe ku- Biological Research for Nursing, lwabheka imiphumela yophiko lomnqumo oluthile (i-EVOO) ekucindezelekeni kwe-oxidative ku-fibromyalgia. Abacwaningi baphetha ngokuthi i-EVOO ekudleni ingasiza ekunciphiseni ukucindezeleka kwe-oxidative, ngcono ukusebenza, futhi kukhulise impilo yengqondo ephathelene nempilo.
Bathi i-EVOO yenza kangcono kunezinye izinhlobo zamafutha omnqumo, mhlawumbe ngoba izinhlobo ezahlukene ziqukethe i-antioxidants ehlukene.
Okunye ukudla okune-antioxidant-rich kuhlanganisa:
- Ama-blueberries
- Amajikijolo
- I-Cranberries
- Ama-strawberries
- Ama-Raspberries
- Ama-apula
- I-Plums
- AmaPecans
- Izinyosi zezinso
- Ubhontshisi bePinto
- Iwayini elibomvu
- Itiye
- Russet amazambane
Ukuhlupheka Okungenzeka-Okubangelwa Ukudla
Ucwaningo lubonisa ukuthi ukudla okuthile kungabangela noma kukhulise ubuhlungu kubantu abane fibromyalgia. Kunjalo:
- I-Monosodium glutamate (MSG)
- I-Aspartame (NutraSweet)
- I-Arachidonic acid (i-omega-6 insaturated fatty acid)
- I-caffeine
Ukubuyekezwa kuka-2016 kulolukudla, okushicilelwe ku- Review Expert of Neurotherapeutics uthi ngenkathi kudla lezi zinto kuhlotshaniswa nobuhlungu obuningi, ukuziqeda ekudleni kusize abanye abantu, kodwa hhayi bonke abantu.
Phawula ukuthi okungenani ucwaningo oluthile luthi ikhofi ithuthukise izimpawu ze-fibromyalgia kanti lokhu kusho ukuthi i-caffeine yenza izimpawu zibi nakakhulu. Lesi isibonelo esihle sokuthi akekho oseso cwaningo olucacile; sisadinga ukucwaninga okwengeziwe, futhi umuntu ngamunye onalesi simo kudingeka ahlole ukudla okungenzeka kunenkinga yokubona ukuthi yikuphi umthelela ongabawo.
I-Fibromyalgia & I-Low-FODMAP Diet
Ucwaningo luka-Juni 2017 oluholwa yi-AP Marum, MD, lubuke izinzuzo zento okuthiwa ukudla okuphansi kwe-FODMAP .
I-FODMAP isichaza amagama amaningi okunzima ukuchaza ukuthi konke kusho izinhlobo zoshukela noma ushukela ophuza ophukile ngama-bacterium emathunjini akho amakhulu. (Kulabo abafuna amagama amakhulu, "ama-oligosaccharides, ama-disaccharides, ama-monosaccharides nama-polyols").
Ama-FODMAP atholakale ekudleni okungokwemvelo futhi avame ukusetshenziswa njengezithasiselo zokudla.
Abacwaningi babe nesithakazelo kulokhu okudliwayo kwe-fibromyalgia ngoba ucwaningo lubonisa ukuthi lusebenza kahle ekugululeni isifo sofuba, futhi kukhona ukungena okukhulu phakathi kwale mibandela. Lesi sifundo sasincane-kuphela abahlanganyeli abangu-38-kodwa bakhuthaza. Abacwaningi babike ukuthuthukiswa okukhulu ku:
- Ubuhlungu
- Ezinye izimpawu ze-fibromyalgia
- Ukuqina okukhulu
- Isisindo
- Inkomba yomzimba
- Isimiso sezintambo
Kungaba nzima ukulandela ukudla okuphansi kwe-FODMAP uma uneminye imikhawulo yokudla, ukudla okuningi okuningi okubhekwa njengempilo kuphezulu kuma-FODMAP.
Ezinye zokudla eziphezulu ze-FODMAP zifaka:
- Ama-apula
- Amapayipi
- Ibhali
- Ngokolweni
- Ukhilimu oyiqhwa
- I-Margarine
- Ubisi
- Soy
- Isiraphu ye-corn-high-fructose
- Uju
- Abanambitha abaphela ku--ol
- I-Celery
- Ukholifulawa
Okunye ukudla okuphansi kwe-FODMAP kufaka:
- Ubhanana
- Ama-blueberries
- Amagilebhisi
- Ushukela ocolekile
- Ushukela wethebula
- Ibhotela
- Ubisi lwe-almond
- I-broccoli
- Izaqathe
- Amazambane
- Irayisi elibomvu
- Oats
- Imbewu ye-sunflower
Uma unesithakazelo ekuzameni ukudla okungezansi kwe-FODMAP , qiniseka ukuthi wenze ucwaningo lwakho bese ukhuluma nodokotela wakho ukuze uqiniseke ukuthi uyayisebenzisa ngokuphepha.
Izimpawu zemizwelo nokudla kwakho
Ucwaningo lwango-2017 olushicilelwe kwi- Journal of the Academy of Nutrition and Dietetics lwalandela abesifazane abangaba ngu-500 nge fibromyalgia okungaphezu konyaka. Umgomo wayo kwakuwukubona ukuthi ukudla okunomthelela kunakho konke okwezempilo engqondweni, ukucindezeleka nokulindela.
Ukucindezeleka nezinye izinkinga zemizwelo yizibonakaliso ezivamile / izimo eziqhamukayo nge-fibromyalgia, kuyilapho ucwaningo lubonisa ukuthi abantu abanethemba bangakwazi ukubhekana nokugula futhi bathole ukwelashwa okuphumelelayo namasu okuphatha.
Yikuphi ukudla okwakungathinta impilo engcono yengqondo, ngokusho kwabacwaningi?
- Izithelo
- Imifino
- Inhlanzi
Kumele uqaphele ukuthi izithelo nemifino iqukethe i-antioxidants, futhi leyo nhlanzi iqukethe ama-fatty acids omega-3 , okukholelwa ukuthi iwusizo ku-fibromyalgia.
Ukucindezeleka okungaphezulu nokuthembela okungathí sina kwakuxhunywe ku:
- Ukudla okunomsoco
- Iziphuzo ezinomsoco
Kodwa-ke, asikwazi ukusho ukuthi noma ukudla izithelo, imifino kanye nezinhlanzi eziningi kuholele empilweni engcono, noma uma ingaphansi kokucindezeleka, abantu abaningi abanethemba lokuzikhethela bangakhetha kakhulu lokho kudla. Kungenzeka ukuthi ukucindezeleka kwenza abantu bathembele kakhulu kokudla okuhlanganisiwe. Kuzothatha ucwaningo oluthe xaxa ukuze lisho ukuthi ubuhlobo obuqondile buyini.
I-Gluten & Fibromyalgia
Eminyakeni embalwa eyedlule, i-gluten iye yaqaphela okuningi. Kuba yingxenye yezindawo ezicwaningiwe zokudla nokudla okunomsoco we-fibromyalgia.
Kuze kube manje, asikwazi ukusho ngokuqinisekile ukuthi i-gluten-free iyathuthukisa i-fibromyalgia. Okunye ucwaningo oluphoqelekile lwenziwe, noma kunjalo. Thola ukubheka ngokujulile ukubekezelelana kwe-gluten ku-fibromyalgia ukukusiza wenze isinqumo esinolwazi.
Izwi elivela
Izinguquko zokudla zidala ukuthuthuka okuphawulekayo kwabanye abantu abane-fibromyalgia futhi akukho zinguquko ezibonakalayo kwabanye. Qinisekisa ukuthi noma yiziphi izinguquko ozenzayo zibheke ekudleni okunempilo, futhi uhlale kude nokudla okudliwayo noma amafayili.
Bandakanya udokotela wakho ezinqumweni zakho futhi, uma uzizwa udidekile noma ukhungathekile, ungase uthande ukubona umsoco, kanye. Kungathatha isikhathi nokubekezela ukuthola ukudla okunempilo kuwe, kepha uma kusho ukuzwa kangcono, kuwufanele umzamo.
> Imithombo:
> Cairns BE. Ithonya lokudla oku-pro-algesic ngezimo ezibuhlungu ezingapheli. Ukubuyekezwa kochwepheshe we-neurotherapeutics. 2016; 16 (4): 415-23. i-doi: 10.1586 / 14737175.2016.1157471.
> Costa de Miranda R, et al. Ukudla okune-Polyphenol kunciphisa ubuhlungu futhi kuthuthukisa izinga lokuphila kwamantombazane e-fibromyalgic. Iphephabhuku lamazwe omhlaba for ucwaningo lwevithamini nokudla. 2016 Nov 21: 1-10.
> Marum AP, et al. I-oligo-di-mono-saccarides ne-polyols (FODMAP) ephansi enokuvuthayo i-fibromyalgia enezinzuzo zokudla okunomsoco nezomzimba. Nutricion hospitalaria. 2017 Jun 5; 34 (3): 667-674. i-doi: 10.20960 / nh.703.
> Ruiz-Cabello P, et al. I-Association of imikhuba yokudla enezimo zengqondo kwengqondo kwabesifazane abane-fibromyalgia: Uhlelo lwe-al-Andalus. Journal of the Academy of Nutrition and Dietetics. 2017 Mar; 117 (3): 422-432.e1. i-doi: 10.1016 / j.jand.2016.09.023.
> Rus A, et al. Amafutha omnqumo angasetshenziselwa ukuthuthukisa ukucindezeleka okwenziwe nge-oxidative, amandla okusebenza, kanye nesimo sengqondo esithinta impilo ezigulini ezine-fibromyalgia: isifundo sokuqala. Imithombo yemvelo yezokwelapha. 2016 Jul 21. pii: 1099800416659370.