Khetha izinhlanzi nemifino kanye / noma ugweme uketshezi olunamafutha wonke
Ukudla i-headache eyaziwayo kanye ne-migraine trigger, kodwa yikuphi ukudla okubangelwa ubuhlungu bekhanda lomuntu okuhlukile futhi ngezinye izikhathi kunzima ukuyihlola.
Ngezinye izikhathi ukudla okukodwa kubangela ikhanda lomuntu, njengewayini elibomvu noma ushokoledi. Kwabanye, yisiphepho esiphezulu esibeka ubuhlungu bekhanda labo, njengokudla okugcwele ukudla okuningi, okuhlangene nokulala ubusuku obumpofu.
Ngokuqinisekile, uma unomuthi owodwa noma okunye okubangela ukudla , ukuwagwema ukubheja kwakho okuhle kakhulu. Lokho kuthiwa, abanye abantu abakwazi ukukhomba njalo izimbangela zabo futhi bakhetha ukwamukela ukudla okuyokwenza ngcono nje ikhanda labo noma impilo ye-migraine.
Nakuba kungekho ukudla okuvamile okusebenza kuwo wonke umuntu, abanye abantu bathole ukuthi ukudla okuthile, njengokudla kweMedithera noma okunamafutha aphansi, kunciphisa ikhanda labo noma i-migraines-futhi iyiphi indlela engcono yokubuyisa ukulawula kwesimo sakho kunokulawula lokho okudlayo.
Okuyisisekelo Sokudla KweMedithera
Ukudla kwaseMedithera kunomqondo ophansi wokuqukethwe inyama futhi ucebile kunenhlanzi enamafutha, okuphezulu omega-3 fatty acids.
Ama-omega-3 nama-omega-6 ama-acids acids akha ingxenye enkulu yekhanda lamabili amangqamuzana omzimba namagciwane. Eqinisweni, bakholelwa ukuthi yizona ezithuthumayo zama-molecule ahilelekile ekulawuleni ubuhlungu nokucindezeleka kwengqondo emzimbeni.
Ngokuqondile, i-omega-3 fatty acids, etholakala ekudleni okunjengezinhlanzi ezinamafutha, inyamazane, amantongomane, imifino, izithelo, kanye nezinhlamvu ezigcwele, bakholelwa ukuthi kunciphisa kokubili ukuvuvukala nokuzwa ubuhlungu.
Ngakolunye uhlangothi, ama-fatty acids ama-omega-6, atholakala emafutheni abomvu namafutha yemifino afana ne-linoleic acid (LA), akholelwa ukuthi akhuthaza ukuvuvukala futhi akhulise ukuqonda ubuhlungu.
Ukudla Kwemedithera Nezinyosi
Ochwepheshe bezinsolo bathi ukudla okucebile omega-3 kungakusiza kuphela ukuvimbela ikhanda elingenangqondo kanye nemigraines (kuze kube manje, izifundo zesayensi ziye zaphikisana), kodwa ukuthi ukudla kokubili kuphezulu omega-3 fatty acids kanye ne-omega-6 ephansi ama-fatty acids angenza ubuqili-isilinganiso esiphelele, okushoyo.
Ucwaningo lwe-2015 ku -Journal of Pain lufuna ukuhlola le mbono. Kulesi sifundo seviki eziyi-12, abahlanganyeli abangamashumi amahlanu nanhlanu abanekhanda elingapheli kwansuku zonke babehlelwe ngukuthi:
- ukudla okuphezulu e-Omega-3 futhi okuphansi e-Omega-6 (njengokudla kweMedithera)
noma
- ukudla okuphansi ku-Omega-6
Imiphumela yathola ukuthi labo abelwe omega-3, omega-6 ephansi yokudla banokunciphisa okukhulu kwenani lezinsizwa ngenyanga. Laba babambiqhaza nabo babe nemiphumela ephansi ye-HIT-6 ekupheleni kocwaningo, okusho ukuthi ikhanda labo lalingenethonya elingaphansi kwekhwalithi yabo yokuphila, uma kuqhathaniswa nalabo abadla omega-6 abaphansi.
Esikhathini esifundweni esifanayo, amazinga egazi we-omega-3 metabolites alinganiswa ekuqaleni kokucwaninga, futhi ekupheleni kwesifundo. Imiphumela etholakale ukuthi uma kuqhathaniswa nokudla okuphansi kwe-omega-6, labo ekudleni okuphakeme okuhlanganisiwe oku-omega-3 / omega-6 abaphansi babe namazinga aphezulu e-DHA-EA, eyaziwa ukuthi anezindawo zokulwa nokuvuvukala.
Futhi, lokhu kuphakama ku-DHA-EA kuhambisana nokunciphisa ubuhlungu obungokomzimba nokucindezeleka kwengqondo kwabahlanganyeli.
Kusho ukuthini lokhu?
Ngenkathi kudingwa izifundo eziningi nangaphezulu ukuhlola indima yokudla omega-3 ecebile kuhlanganiswe nokudla okungenamsoco ekudleni kwekhanda nokuvinjelwa kwe-migraine, ukwamukela ukudla okunjalo kungaba yinto yokukhetha kwabanye.
Izindaba ezinhle mayelana nokudla ukudla kwaseMedithera ukuthi kunezinye izinzuzo zezempilo, njengokusiza ukuvimbela isifo senhliziyo-ibhonasi kabili.
Ukudla okuphansi kwe-Fat ne-Migraines
Enye indlela okungase ibe usizo kulabo abakhuthazela imigraines, noma i-episodic noma i- migraines engapheli, yilapho kudla okunamafutha aphansi.
Esifundweni sika-2015 ku- Nutrition, Metabolism & Cardiovascular Illness , abathintekayo abangu-83 abanama-episodic noma abangama-chronic migraine babenomsebenzi wokuthi babe nokudla okuphansi noma okuvamile kwezinyanga ezintathu. Khona-ke abahlanganyeli badlulela ekudleni okungahambisani nezinye izinyanga ezintathu.
Ukudla okunamafutha aphansi kunciphisa amafutha angaphansi kwamaphesenti angama-20 okudla okuphelele kwansuku zonke kanti ukudla okunomsoco okuvamile kunomthelela we-fat kuya kuma-25 kuya ku-30 ​​wamaphesenti wezinsuku zokudla zamandla nsuku zonke.
Konke, ukudla okunamafutha aphansi kunamanani amancane amafutha agcwele (isibonelo, ibhotela, ushizi, ubisi oluphelele kanye nenyama ebomvu) namafutha e-monounsaturated (isibonelo, amafutha omnqumo namafutha e-canola).
Imiphumela yocwaningo yathola ukuthi labo abadla ukudla okunamafutha aphansi banokuhlasela okuncane kakhulu futhi okuncane kakhulu kwe-migraine kunelabo abadla ukudla okuvamile.
Kubalulekile ukuphawula ukuthi abahlanganyeli ababhekana nezinguquko zokudla balahlekelwa isisindo. Ngakho ukulahlekelwa isisindo (kungakhathaliseki ukuthi kwenzeke kanjani) kungase kube negalelo ekunciphiseni inani le-migraines kulolu cwaningo.
Eqinisweni, ucwaningo luye lwathola ukuthi abantu abanesisindo sokudla ngokweqile banomtholampilo ophindaphindiwe futhi okhudlwana kunokwesisindo esivamile. Ngaphezu kwalokho, ubufakazi bubonisa ukuthi ukukhuluphala kungase kuhambisane noshintsho kusuka episodic kuya ku-migraine engapheli.
Isayensi ngemuva kwesixhumanisi phakathi kokukhuluphala nokugwedla kungenzeka ukuthi iyinkimbinkimbi kodwa ingase ilandelwe ukuvuvukala, njengoba abantu abakhuluphele banamazinga aphezulu amamaki okuvuvukala egazini labo. Lezi zimpawu ezifanayo zokuvuvukala ziphakanyisiwe ngesikhathi sokuhlasela kwe-migraine.
Kusho ukuthini lokhu?
Ukudla okunamafutha aphansi, ikakhulukazi okuphansi kwamafutha agcwele kungase kuzuze labo abavimbela migraines. Ukudla okuncane kumafutha agcwele ngokuvamile kusho ukusika emuva kakhulu inyama (isibonelo, inyama yenkomo, imvu, ingulube) nemikhiqizo yobisi (isibonelo, ibhotela, ushizi, i-yogurt egcwele fat kanye nobisi).
Uma ukhetha ukudla okunamafutha aphansi, gxila ekusetshenzisweni kwakho kokudla ngezithelo, imifino, okusanhlamvu konke, nezinhlanzi ezinamahloni ezinjenge-saumoni zicebile kakhulu ngamafutha we-polyunsaturated (izinhlobo ezinhle zamafutha). Khetha imikhiqizo yobisi ephansi kakhulu ngamafutha wonke futhi ususe amafutha esitokisini ekudleni kwakho, okuyiwona amafutha atholakala ekutheni ukudla nokudla okuthosiwe.
Izindaba ezinhle ukuthi ngoJuni 2015, i-United States Food and Drug Administration inqume ukuthi amafutha okuthutha ayengabonakali ephephile. Imikhawulo yesikhathi seminyaka emithathu isethelwe zonke izinkampani zokudla ukuze zisuse amafutha esitshalo ekudleni okucutshungulwe.
Izwi elivela
Ngaphambi kokwamukela ukudla okuthe xaxa ngenxa yekhanda lakho noma impilo ye-migraine, qiniseka ukuthi ungena ngodokotela wakho.
Ukukhetha ukudla okufanele kungaba yinkimbinkimbi, njengoba ufuna ukuqinisekisa ukuthi awunaki umsoco obalulekile noma obangela ukucindezeleka emzimbeni wakho. Ngokwesibonelo, uma usika kakhulu imikhiqizo yobisi, ufuna ukuqinisekisa ukuthi uthola i-calcium eyanele ekudleni kwakho. Isifundo esisheshayo eminye imithombo ye-calcium yokudla (njenge-kale, isipinashi, i-broccoli, noma okusanhlamvu okusanhlamvu) yilokho okudingayo.
Lokhu kuthiwa, lezi zidlo, ikakhulukazi amafutha aphansi kanye neMedithera, ziyizinga elifanele futhi eliphephile lokudla. Ngakho kungase kudingeke uzame.
> Imithombo:
> Ferrara LA, et al. Ukudla okuphansi kwe-Lipid kunciphisa ukuvama kanye nobukhulu bokuhlasela okunamandla kwe-Migraine. I-Nutr Metab I-Cardiovasc Dis . 2015 Ngo-Apr; 25 (4): 370-5.
> UMartin VT, i-Vij B. Ukudla nokukhanda: Ingxenye 2. Insizwa . 2016 Okthoba; 56 (9): 1553-62.
> Ramsden CE et al. Izinguquko-ezithintekayo ekuguquleni ku-n-3 n-6 ezithathwe i-Endocannabinoids ezithathwe yi-Endocannabinoids kanye nokunciphisa ekuhluphekeni kwekhanda nokucindezeleka kwengqondo. J Pain . 2015 Aug; 16 (8): 707-16.
> I-University of Maryland Medical Centre. (8/2015). I-Omega-6 Fatty Acids.