Ukudla Ukuphathwa Kwempawu
Ukudla okunempilo kungaba yingxenye ebalulekile yokulawula ukukhathala kwesifo (CFS noma ME / CFS ). Nakuba kungewona "ukwelashwa," futhi akukho ukudla kwemilingo okusebenza kuwo wonke umuntu, ukudla okulungile kungakusiza uzizwe ungcono futhi ube namandla amaningi.
Kubalulekile njengokudla okulungile akungadli okungalungile- ukudla nokuphuza okunempilo kungahle kube kubi kakhulu izimpawu zakho. Kuzothatha isilingo nesiphambeko ukuthola ukuthi yini ehamba kahle kuwe, futhi lokho kuqala ngokufunda ukuthi ungakwenza kanjani ukuthi ukudla kungakulimaza kanjani.
ME / CFS & Ukudla: Ucwaningo
Asinalo ucwaningo oluningi mayelana nokudla nokudla kwalesi sifo, futhi akukho okunye okushoyo. Kuze sazi kabanzi, uzodinga ukuhlola ulwazi lwakho futhi ubone ukuthi yini ewusizo.
Ukubuyekezwa kwezifundo zokudla nokudla okunomsoco okushicilelwe ngo-2017 kugcizelela izinkinga ezithile zocwaningo olwenziwe. Abalobi bathi:
- inani lemfundo alanele
- abazange bahlanganise abantu abanele
- kwakungekho isikhathi eside ngokwanele
- akazange asebenzise izinyathelo ezanele zokuhlola izinguquko
Kodwa-ke, bathola okungenani ubufakazi bokuthi ukudla okuthile / izakhi zakhuphuka ukukhathala. Bahlanganisa:
- I-NADH (i-nicotinamide adenine i-dinucleotide hydride)
- ama-probiotics
- CoQ10
- i-polyphenols kusuka kokushokoledi enokuqukethwe okuphezulu kwe-cocoa
Ucwaningo lweshokoledi lushicilelwe ku- The Nutrition Journal . Kwabandakanya izifundo eziyishumi kuphela futhi kwagcina amasonto ayisishiyagalombili. Imiphumela iphakamisa ukuthuthukiswa kokucindezeleka, ukukhathazeka , nomsebenzi jikelele ngaphezu kokukhathala.
Ama-polyphenols nge-chocolate kukhona uhlobo lwe-antioxidant, okungaba lukhulu kakhulu eM ME / CFS. Ama-antioxidants akholelwa ukuthi abuyele umonakalo kuma-molecule angabangela ukugula. Enye inkolelo mayelana nezinqubo ezisemqoka zalesi sifo kuhlanganisa ukucindezeleka okwenziwe nge-oxidative, okuphathwa nge-antioxidants.
Ucwaningo olwanyatheliswa kuyi -Journal of Human Nutrition neDietetics lubheke ushukela ophansi, amavesi aphansi okudla okuyisilonda okudla okunempilo. Abacwaningi abazange bathole umehluko omkhulu phakathi kwabo futhi baphetha ngokuthi ukuqondisa abantu ukuba badle impilo enempilo kunesidingo esingaphezu kwesimiso esiyinkimbinkimbi sokudla.
Ucwaningo olwenziwa ngo-2012 ngemikhuba yokudla luphetha ngokuthi izinguquko zokudla kufanele zisekelwe ekutheni ukutholakala kwemithi noma ukubekezelelana kungase kutholakale kunokusikisela kokudla okukodwa kuwo wonke umuntu.
Ukuze ubone ukuthi unezinkinga zokudla noma ukungabekezelelani okungase kube nomthelela ezimpawu zakho, khuluma nodokotela wakho mayelana nokuhlolwa. Ungase futhi ufune ukuzama ukudla kokuqeda .
"Ukudla Okulinganiselayo"
With izimpendulo ezimbalwa ezivela ocwaningweni, iseluleko esihle kungase kube ukudla nje okunempilo, okunomsoco. Yini, ncamashi, lokho kusho, noma kunjalo? Kuningi ulwazi oluphikisanayo lapho.
Ngokusho kokudla kwezidakamizwa, ukudla okunomsoco okuyinhloko okubandakanya ukudla nokuphuza okuhlukahlukene okuvela kuwo wonke amaqembu okudla, kuyilapho kusetshenziselwa ukulinganisela uma kuziwa ngamafutha agcwele noma ahambayo , i-cholesterol, ishukela elicwengekile, usawoti kanye nophuzo.
Amaqembu okudla amahlanu angama:
- okusanhlamvu
- izithelo
- imifino
- amaprotheni (izinkukhu, izinhlanzi, inyama enomzimba noma ubhontshisi omisiwe)
- ubisi (ubisi olunamafutha aphansi, ushizi noma i-yogurt)
Abanye odokotela bama-ME / CFS batusa ngokumelene ne-caffeine nezinye izinto ezikhuthazayo, bakholelwa ukuthi amandla abahlinzekayo abeka izidingo eziningi kakhulu ohlelweni lwakho futhi kuzokushiya ukhathele futhi ugula ngokuhamba kwesikhathi. Le nkinga, noma kunjalo, ayizange iqinisekiswe.
Uma unenkinga yokwenza izinguquko ezinhle ekudleni kwakho, ungase uzuze ngokubona umsoco wezokudla.
Ukukhulisa i-Serotonin etholakalayo
I-Serotonin yi- neurotransmitter ehilelekile ezinkambweni eziningana ebuchosheni bakho, kuhlanganise nokubona ubuhlungu, ukulawulwa kokulala kanye nemizwa yokuphila kahle. Amazinga ajwayelekile e-serotonin axhunyiwe ku-ME / CFS, njengoba kunezimo eziningana eziqhamukayo, kufaka phakathi isifo sofuba esiswini, ezinye izifo zokulala, nokucindezeleka.
Isayensi yezokwelapha ayisazi ngokuqinisekile ukuthi singakwazi yini ukuphakamisa amazinga e-serotonin ebuchosheni ngokudla. Ukuze uthole ulwazi oluthe xaxa nge-dysfunction ye-serotonin, kanye nokudla kanye nama-supplements angayandisa, bheka:
Ukuvuvukala
I-ME / CFS ikholelwa ukuthi ihlanganisa ukuvuvukala okungapheli . Izimo eziningi ze- comorbid zenza ukuvuvukala kanye.
Kuze kube manje, ukudla okuphikisana nokuvuvukala akukafundwanga lesi sifo. Noma kunjalo, odokotela bayasincoma abantu abaningi abanezimo ezivuthayo.
Ungafunda kabanzi lapha:
Amanye ama-Caveats
Nazi ezinye izinto okufanele uzikhumbule ngenkathi uzama ukudla kwakho ukuze ubone ukuthi kuthuthukisa impilo yakho.
Nakuba ukuthuthukisa imikhuba yakho yokudla kungase kukusize ulahlekelwe isisindo, khumbula ukuthi umgomo wakho wokuqala kudingeka uzizwe ungcono. Uma uzizwa ungcono, uzokwazi ukubhekana nezinselele ezithile ezikuvimbela ukuthi ungayeki amakhilogremu angaphezulu.
Ungazami ukukhuphuka noma "u-FAD" UHLOLA. Yenza izinguquko zokudla ngezikhathi ezithile ukuze ukwazi ukukala imiphumela yabo empilweni yakho. Izinguquko ezingalindelekile noma ezimbi kakhulu-ngisho nezizuzisa-zingenza izimpawu zakho zibe nzima nakakhulu.
Amawebhusayithi amaningi athengisa "ukuphulukiswa" noma ukwelashwa ngendlela yokudla kanye nezithako. Ezinye zazo zihlonishwa, kanti ezinye azikho, ngakho-ke kubalulekile ukucwaninga ngalokho abakwenzayo. Ezinye izidlo zingase zinganikeli ukudla okufanele, okungalimaza impilo yakho. Abanye bangase bakufune ukuthi usebenzise imali eningi kwimikhiqizo yokuthengisa engase ingasebenzi futhi ingaba yingozi.
Ukuqala ngokudla okunempilo
Uma uzizwa ukhululekile futhi ungazi ukuthi ungaqalisa kanjani, nansi izinsiza ezingakusiza:
- Funda kabanzi mayelana nokudla okujwayelekile kusuka kukhasi le-Nutrition.
- Thola ulwazi lokudla okunomsoco wezinhlobo eziningana zokudla kanye nokudla kokudlela ku-CalorieKing.com.
Ungakhohlwa ukuthi udokotela wakho uyisisetshenziswa esibalulekile uma kuziwa kokudla. Khuluma naye mayelana nanoma yiziphi izinguquko ozenzayo nokuthi yimiphi imiphumela abanayo. Ungase futhi ufune ukubona umsoco ongakusiza ukuthi uhlele ukudla futhi ushintshe imikhuba yakho yokudla ibe ngcono.
> Imithombo:
> Campagnolo N, Johnston S, Collatz A, Staines D, Marshall-Gradisnik S. Ukudla okunomsoco nokudla okunomsoco wezokwelapha zokwelashwa okungapheliyo / ukukhathala kwe-encephalomyelitis: ukubuyekezwa okuhlelekile. I-Journal yokudla komuntu kanye ne-dietetics. 2017 Jan 22. imbangela: 10.1111 / jhn.12435.
> I-hodayday RA, uThomas S, O'Donovan A, uMurphy M, i-Pinching AJ. Ukungenelela kokudla ku-syndrome engapheliyo yokukhathala. I-Journal yokudla komuntu kanye ne-dietetics. 2008 Apr; 21 (2): 141-9. i-doi: 10.1111 / j.1365-277X.2008.00857.x.
> Sathyapalan T, Beckett S, Rigby AS, uMellor DD, i-Atkin SL. I-cocoa ephezulu ye-cocoa i-polyphenol enophethile eyinhle inganciphisa umthwalo wezimpawu zokugula okungapheli kwesifo. Umagazini wezokudla. 2010 Nov 22; 9: 55. i-doi: 10.1186 / 1475-2891-9-55.
> Trabal J, Leyes P, Fernandez-Sola J, Forga M, Fernandez-Huerta J. Amaphethini wokugwema kokudla ekukhathala kwesifo esingapheliyo: ingabe kukhona icala lezincomo zokudla? Nutricion hospitalaria. 2012 Mar-Apr; 27 (2): 659-62. i-doi: 10.1590 / S0212-16112012000200046.