Ukudla okudla nokudla okumele kugweme
Ukulawula ukuvuvukala kubalulekile uma une-arthritis noma esinye isifo sokuvuvukala. Kunezindlela eziningana zokunciphisa ukuvuvukala . Inhlanganisela yokwelashwa okulwa nokuvuvukala nokuguquka kwendlela yokuphila kungadingeka. Isibonelo, inhlanganisela yemithi kanye nokudla kungasebenza kakhulu kunokuba yedwa.
Ukulandela ukudla okuphikisana nokuvuvukala kuye kwanda kakhulu.
Ngokuyinhloko, ukudla okungavumeli ukuvuvukala kugxila ekudleni ukugwema lokho ukwanda ukuvuvukala nokudla okufaka phakathi kokudla kwakho okunciphisa ukuvuvukala. Igama elithi "ukudla" livame ukukwenza ucabange ngezidlo zokudla kwesisindo esifushane, kodwa lokho akuyona injongo yokudla okulwa nokuvuvukala. Nakuba ungase ulahlekelwe isisindo esincane nje ngokudla okunempilo, injongo yokudla okuphikisayo ukunciphisa ukuvuvukala.
Imikhombandlela yesidlo sokulwa nokuvutha
Omunye umgqugquzeli wokudla okulwa nokuvuvukala nguBarry Sears, umbhali we "The Zone Diet" namaphepha okucwaninga. Ezinye izinhlobo zalendlela yokudla yi-Mediterranean diet and ehlongozwa ngu-Andrew Weil. Lezi zidlo zigcizelela izithelo nemifino ecebile kuma-antioxidants nama-phytochemicals. Bafuna ukulinganisela okungcono kwe-omega-3 fatty acids (okukhethiwe) kanye ne-omega-6 fatty acids (ukunciphisa). Ukudla okuphikisayo kungase kugcizelele konke okusanhlamvu nokuqeda ukudla okucutshungulwe, okuyingxenye yokuphuma nokushukela kwegazi nokuphendula kwe-insulin.
I-Arthritis Foundation ithi akukho ukudla okuqondile ukuthi umuntu one-arthritis ye-rheumatoid kufanele alandele, kodwa okuyisisekelo kokudla kwe-Mediterranean-style kubonisa ukudla okunokusiza ukulawula ukuvuvukala.
Kukhona ukusweleka kocwaningo oluphezulu ukuthi ngabe lezi zidakamizwa ezilwa nokuvuvukala zinciphisa ukuvuvukala.
Iningi locwaningo lwenziwa ngezinxenye ezithile zokudla kunokuba zifundiswe ngokugcwele kanye nalabo abahlanganisa iqembu lokulawula elinamaqembu okuhlola. Izindaba ezinhle ukuthi izici eziningi zalokhu kudla zihambisana nemikhuba yokudla okunempilo njengoba kuchaziwe ku-2015-2020 Dietary Guidelines kwabaseMelika kusukela eHhovisi Lwezifo Zokuvimbela Nokukhuthazwa Kwezempilo.
Ukudla Okuphikisayo-okuvuthayo Ukudla
Nansi ukuhluka okukodwa kokudla ekudleni okuphikisayo.
- Izithelo-fresh noma iqhwa (ezintathu kuya ezine servings ngosuku): Raspberries, blueberries, ama-strawberries, peaches, nectarines, ama-oranges, ama-grapefruit, amagilebhisi abomvu, ama-plums, amapomegranati, ama-blackberries, ama-cherry, ama-apula kanye namapareya yizikhethelo ezinhle kakhulu zezithelo ngoba kukhona ukudla okune-antioxidant-rich and high in anthocyanidins .
- Imifino-eluhlaza noma ephekwe (ama-four to five servings ngosuku): Imifino emifino emnyama, i-broccoli, iklabishi, amahlumela aseBrussels, i-bok choy, i-cauliflower, izaqathe, ama-beet, anyanisi, i-peas, u-squash, kanye nemifino yesaladi. imifino. Ukudla okune-Beta-carotene kuyizinqumo ezinhle kakhulu, kufaka phakathi amazambane ama-sweet, izaqathe, i-kale, u-squash, i-turnip imifino, ithanga, imifino yesinaphi, i-cantaloupe, i-pepper elibomvu elimnandi, ne-apricot, nesipinashi. Ukudla okucebile ku- beta-cryptoxanthin kufanele kufakwe, njenge-squash yasebusika, ama-persimmons, i-papaya, i-tangerine, i-pepper ebomvu, nommbila.
- Ubhontshisi kanye nemifino (okuyiyodwa kuya kwezingu-2 ngosuku): Ukukhetha okuhle kuhlanganisa u-Anasazi, i-adzuki, omnyama, i-chickpeas, i-peas eyama-black, nama-lentils.
- I-pasta (ama-two kuya amathathu ama-servings ngeviki): I- pasta ye-organic, irayisi ye-rice, i-bean thread noodle, ama-noodle enkolweni kanye ne-buckwheat yonke ayizinqumo ezinhle.
- Izithelo zomhlaba ezigcwele futhi ezinqanyuliwe (ama-servings amathathu kuya kwezinhlanu ngosuku): Irayisi elibomvu, irayisi yomsila, irayisi yasendle, i-bhakheheat, ibhali, ama-groats, i-quinoa, kanye nama-oats-cut cut.
- Amafutha enempilo (amahlanu kuya kwayisishiyagalombili ama-servings ngosuku): Amantongomane (ikakhulukazi ama-walnuts), i-avocado, imbewu, ama-omega-3 amahlanzi ezinhlanzi zamanzi abandayo, nokudla konke okusondayo kuyisinqumo esihle. Sebenzisa amanye amafutha omnqumo amancane ukupheka.
- Izinhlanzi nezinhlanzi zasemanzini (ama-amabili kuya kwangu-6 ama-servings ngeviki): Kunconywa ukuthi i-Salmon, i-herring, i-sardine ne-cod emnyama.
- Ukudla okune-soy yonke (ama-one kuya amabili ama-servings ngosuku): Tofu, tempeh, soymilk, edamame (ama-soysia angakapheli e-pod), kanye namantongomane ase-soy yizinketho ezinhle.
- Amakhowe ase-Asian aphekwe: Amanani angenamkhawulo avunyelwe.
- Izinongo: Sebenzisa i- turmeric , i-curry powder, i-ginger, i-garlic, i-pepper, i-basil, isinamoni, i-rosemary ne-thyme.
- Ukudla okucebile kwe-Selenium - ama-nuts ase-Brazil, i-tuna, i-crab, i-oyster, i-tilapia, i-cod, imfucumfucu, inyama yenkomo ephilile, i-turkey, igciwane lesikolweni, okusanhlamvu okuphelele .
- I-tea (amabili kuya kwezingu-4 izindebe ngosuku): Okumhlophe, okuluhlaza, ne-oolong kungcono kakhulu. Futhi, uphuze amanzi amaningi ngosuku lonke.
- I-multivitamin ne-supplements eliphezulu kakhulu: I-multivitamin, i- vitamin D , namafutha wezinhlanzi, ingasetshenziswa.
- Iwayini elibomvu: Phuza isikhala esisodwa kuya kwezibili ngosuku. Xoxa ngalokhu nodokotela wakho.
- Amaswidi kasencane: Izinketho ezinhle kakhulu zibandakanya izithelo ezomile (okusanqatshiwe), ushokoledi omnyama , noma i-fruit sorbet.
Ukudla Okufanele Kugweme
Sika ukudla okucutshungulwa nokudla okusheshayo. Gwema ukudla okunamafutha aphezulu ( amafutha e-trans , amafutha agcwele ). Gwema ama-carbohydrate ahlanzekile. Omega-3 fatty acids, njengoba kukhonjisiwe, amafutha enempilo. Omega-6 fatty acids kufanele inqunywe ekudleni kwakho.
Imithombo:
> Ukudla kwe-Arthritis. I-Arthritis Foundation. https://www.arthritis.org/living-with-arthritis/arthritis-diet/.
> I-Graham S. Anti-Inflammatory Eating Plan (AIEP) . Chesapeake, VA: I-JIREH Marketing; 2012.
> Minihane AM, Vinoy S, Russell WR, et al. Ukuvuvukala kwezinga eliphansi, ukwakheka kokudla kanye nempilo: ubufakazi bokucwaninga bamanje kanye nokuhumusha kwayo. I-British Journal Yokudla . 2015; 114 (07): 999-1012. i-doi: 10.1017 / s0007114515002093.
> Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Impikiswano yezempilo ye-Omega-6 Polyunsaturated Fatty Acids. Journal of Ukudla kanye Metabolism . 2012; 2012: 1-16. i-doi: 10.1155 / 2012/539426.
> Sears B. Izidlo ezivimbela ukuvuvukala. I-Journal ye-American College of Nutrition . 2015; 34 (sup1): 14-21. i-doi: 10.1080 / 07315724.2015.1080105.